Black Women Excluded from Critical Studies Due to ‘Weathering’
N.Smith • December 17, 2022
Weathered by a lifetime of racial discrimination, Black women age earlier and faster. Researchers theorize this accelerated health deterioration is caused by cumulative exposure to race-based stressors in a race-conscious society.
High-stress hormones can be toxic for Black women’s bodies, especially if the women are repeatedly pushed into a fight-or-flight state by prejudice, marginalization, institutional bias, and oppression. The ‘weathering’ hypothesis dates back to 1992 when Arline T. Geronimus, ScD, proposed it after learning that young Black women had better pregnancy outcomes in their late teens than in their mid-twenties. By contrast, she found White women faced the lowest risk of pregnancy complications in their mid-twenties and the highest risk in their teens.
“There was certainly a whole narrative that teen motherhood somehow caused perpetual poverty, lack of education, and poor birth outcomes,” Geronimus said in a 2018 interview with NPR. “[But] the data spoke for themselves — that the risks were higher in black young women the later they waited to have children, and that was not true for white [women].”
Due to this premature aging, Black women’s experiences have effectively been erased from many research narratives. In 1994, the Study of Women’s Health Across the Nation (SWAN) began analyzing the health of middle-age and older women over time, through participation of women who were likely to undergo menopause. But, in line with the hypothesis that Black women age earlier due to weathering, many were excluded from SWAN after experiencing menopause earlier.
In November, Alexis Reeves, PhD, authored a new study that enrolled the approximately 9,000 women who had been excluded under the guidelines of the previous SWAN study. This ‘enrollment’ involved matching up the women’s profiles to similar participants who had been included, in order to compare their health outcomes. She sought to break down how selection bias and racial disparities in these cohort studies painted falsely high estimates for age of onset of chronic diseases by not taking women of color into account.
Across the board, inclusion of these women in the study lowered the average age of developing many critical diseases. Compared to the estimates originally concluded by the SWAN study, Reeves found that heart diseases begin 5 years earlier in Black and Hispanic women, while insulin resistance begins 11 years earlier. The results show that interventions for hypertension and metabolic diseases in Black and Hispanic women should target these groups much earlier than originally estimated based on SWAN’s data.
This is further troubling because studies usually determine the age range for recruitment of participants based on the average age of onset — women of color would have been more likely to develop the health outcome by the recruitment age, and therefore be excluded from study.
“I wasn’t expecting to see how much the selection [of study participants] changed these estimates,” Reeves told Science. “We’re overestimating the timing of onset of these diseases for everyone in SWAN, regardless of race. It basically amounts to only telling part of the story.”
Geronimus equated the idea of weathering to the tabletop game, Jenga. As more pieces are pulled from the tower, the structure can no longer stand and collapses.
Allostatic load — the physiological burden of constant adaptation to stressors — is one way of measuring weathering. Higher allostatic load scores are connected to older age, heightened mortality, brain health decline, and low socioeconomic status. Measuring this load involves tracking biomarkers such as levels of cortisol and of epinephrine, alongside the outcomes of this stress on blood-pressure reactivity and cholesterol levels.
In addition to high allostatic load, weathering has been tied to telomere shortening. Telomeres — the structure at the ends of a chromosome — help protect chromosomal stability, and shorten with age. Critically short telomeres prevent a cell from dividing, which triggers a cell to either die or enter an inactive state. Shorter telomeres are overall a risk factor for development of cancers, cardiovascular diseases, diabetes, and other diseases. While telomeres naturally shorten after each round of cell division, chronic stress has been tied to higher telomere shortening rates. Weathering may also be measured in epigenetics, which refers to stable changes in the DNA sequence caused by environmental and behavioral factors. This DNA methylation can either prevent or promote the expression of particular genes in one’s DNA, countering the popular notion that health disparities between populations are related to inherent DNA differences. The reality is that epigenetics can rewrite this ‘destiny’ in response to influences such as chronic stress.
Geronimus found that by age 45, half of Black women had high allostatic load scores, while by age 64, more than 80% did. Socioeconomic status could not explain the racial disparities — poor and nonpoor Black women faced the highest probabilities of having high allostatic load scores.
If the goal of clinical research studies is to gather data on women’s health and inform the implementation of interventions against disease, we must address the exclusion of women of color. Knowing the reality of weathering, recruitment ages for studies like SWAN need to adjust. Racially-based stressors result in real disparities in morbidity and mortality rates, illustrating women are not one homogenous population.
Credit Amanda Steffen "Black Women Excluded from Critical Studies Due to ‘Weathering",
https://medicine.yale.edu/news-article/black-women-excluded-from-critical-studies-due-to-weathering/
Feeling tired throughout the day isn’t always about how much sleep you get. Your eating habits can also affect your energy levels, especially when meals leave you hungry or cause energy crashes. Dietitians recommend making a few simple changes to help maintain steady energy throughout the day. By balancing carbohydrates, protein, fiber, and healthy fats, you can give your body the nutrients it needs to stay fueled. 1. Pair Carbohydrates With Protein and Healthy Fats Carbohydrates are your body’s main source of energy, but the foods you pair them with matter. Eating refined carbohydrates alone, such as sugary snacks or white bread, can cause blood sugar to spike and then drop quickly, leaving you tired or hungry again. Try pairing carbohydrates with protein and healthy fats to create more balanced meals and snacks. For example, enjoy whole-grain toast with eggs, an apple with peanut butter, or oatmeal topped with nuts and Greek yogurt. 2. Choose More Fiber-Rich Foods Fiber slows digestion and helps release energy more gradually from meals. It can also help you feel full for longer, reducing the likelihood of reaching for sugary snacks when your energy dips. Add more fiber-rich foods to your daily routine, including oats, beans, lentils, fruits, vegetables, and whole grains. Simple swaps, such as choosing brown rice instead of white rice or adding berries to breakfast, can make a difference over time. 3. Eat Regular, Balanced Meals Going too long without eating can leave you feeling hungry, sluggish, and less focused. While everyone's needs differ, regular, balanced meals can help you maintain consistent energy throughout the day. Aim to include a combination of protein, complex carbohydrates, fiber, and healthy fats at meals. If you need a snack between meals, choose options such as hummus with vegetables, yogurt with fruit, or a handful of nuts alongside fresh fruit. Small changes to your eating habits can help you feel more energized throughout the day. Focus on balanced meals, fiber-rich foods, and combinations of carbohydrates, protein, and healthy fats rather than relying on sugary snacks for a quick boost. Remember, persistent fatigue can stem from factors beyond diet, including poor sleep, stress, or underlying health conditions. If you're frequently tired despite healthy habits, consider speaking with a healthcare professional. Credit Anahad O’Connor 3 Simple Changes to Your Diet That Can Help You Feel Less Tired https://www.washingtonpost.com/wellness/2026/10/19/3-simple-ways-get-more-energy-foods-you-eat-every-day/
Fall is a great time to refresh your grocery list with heart-healthy foods. Seasonal favorites like apples, winter squash, and kale provide essential nutrients and antioxidants, while oats, walnuts, and beans offer fiber and healthy fats that support cardiovascular health. Here are eight heart-healthy foods to add to your shopping list this season. 1. Apples Apples contain soluble fiber, which can help lower LDL (bad) cholesterol. Enjoy them as a snack, add them to oatmeal, or slice them into salads. 2. Winter Squash Butternut and acorn squash provide potassium, fiber, and antioxidants. Roast them with olive oil or add them to soups and hearty fall meals. 3. Kale Kale is rich in vitamins, minerals, and antioxidants. Its nutrients support a balanced diet that helps maintain healthy blood pressure and overall heart health. 4. Beets Beets contain natural nitrates that help blood vessels relax and support healthy blood flow. Roast them, add them to salads, or blend them into smoothies. 5. Oats Oats are rich in beta-glucan, a type of soluble fiber that can help lower LDL cholesterol. Choose plain oats and top them with fruit or nuts for a heart-healthy breakfast. 6. Walnuts Walnuts provide plant-based omega-3 fatty acids and unsaturated fats that support healthy cholesterol levels. Add a handful to oatmeal, salads, or your favorite snacks. 7. Pomegranates Pomegranates contain antioxidants called polyphenols that help protect cells from damage. Their seeds add color, flavor, and fiber to salads, yogurt, and breakfast bowls. 8. Beans Beans are packed with plant-based protein, fiber, potassium, and magnesium. Adding them to soups, salads, and stews can help support healthy cholesterol levels while providing a nutritious alternative to some meat-based meals. Make Heart-Healthy Choices This Fall Eating for heart health doesn't have to be complicated. Focus on adding more fruits, vegetables, whole grains, beans, and nuts to your meals. When shopping, choose colorful produce, consider frozen options for convenience, and look for products with less added sugar and sodium. Small, consistent changes to your eating habits can help support healthy cholesterol, blood pressure, and long-term heart health. Credit Gillean Barkyoumb, M.S., RDN 8 Heart-Healthy Foods to Stock Up On This Fall https://www.eatingwell.com/heart-healthy-fall-foods-to-stock-up-on-12122375
Self-control plays an important role in our overall well-being, helping us manage emotions, resist impulses, and make healthier decisions. From maintaining healthy habits to managing stress and improving relationships, pausing before you act can help you stay focused on what matters most. The good news is that self-control is a skill we can strengthen with practice. Here are a few ways to get started. Pause Before You React. When temptation or frustration hits, take a moment to breathe and think before you act. Creating space between an impulse and your response can help you make more thoughtful decisions. Remember That Urges Are Temporary. Cravings and strong emotions can feel overwhelming, but they eventually pass. Knowing you don't have to act on every urge can make it easier to resist temptation. Focus on Long-Term Goals. Remind yourself why your goals matter. Whether you are trying to eat healthier, save money, or build better habits, keeping the bigger picture in mind can help you choose lasting benefits over immediate gratification. Make Healthy Choices Easier. Small changes to your environment, such as keeping nutritious foods accessible or limiting distractions, can reduce temptation and help you stay consistent. Practice and Be Patient. Self-control develops over time. Start with small, manageable changes, and do not let setbacks discourage you. Each experience is an opportunity to learn and improve. Building self-control is not about being perfect or eliminating every impulse. It is about responding intentionally rather than reacting automatically to every feeling or desire. With consistent practice, small decisions can lead to healthier habits and greater overall well-being. Credit Joan M. Cook How to have more self-control https://time.com/article/2026/10/03/how-to-have-more-self-control/
Eating well isn't only about what's on your plate. Who you share your meal with may matter, too. A new study suggests that eating with someone you care about may be associated with a healthier physiological response, including smaller blood sugar spikes after a meal. The findings add to growing evidence that social connection can play an important role in overall health and well-being. The Benefits of Eating Together Modern life has made it easier than ever to eat alone. Between busy schedules, remote work, and meals spent scrolling on our phones, sitting down and enjoying food with another person can sometimes feel like a luxury. But social connection is an important part of good health. Strong relationships have been linked to better well-being, healthier aging, and longevity. Something as simple as sharing a meal may offer another opportunity to combine social connection with healthy habits. People who ate with a loved one showed better physiological responses than those who ate alone. While more research is needed to understand exactly why this happens, the findings highlight how our social environment may influence the way our bodies respond to everyday experiences—including meals. Make Mealtime More Social You don't need to change your diet to put this idea into practice completely. Start by creating more opportunities to eat with the people around you. Invite a friend over for dinner, have breakfast with your family, meet someone for lunch, or simply put your phone away during your next meal and focus on the conversation. Your next healthy habit might not be something you add to your plate—it could be someone you invite to the table. Credit Jane Leverich, M.S., RDN This Mealtime Habit May Help Reduce Blood Sugar Spikes, New Study Says https://www.eatingwell.com/eating-with-others-health-benefits-study-12155217
Eating healthier doesn't have to mean following a complicated diet, counting every calorie, or giving up the foods you enjoy. In fact, some of the best changes are simple enough to become everyday habits. If you want to improve your eating habits without making food stressful, start with these eight easy techniques. 1. Add More Fruits and Vegetables Instead of focusing on what you need to eliminate, start by adding more nutritious foods to your meals. Add berries to breakfast, vegetables to lunch, or a side salad with dinner. Small additions throughout the day can make a big difference. 2. Drink more water Drinks can add a surprising amount of added sugar and calories to your day. Make water your go-to beverage most of the time, and keep a water bottle nearby to make it easier to stay hydrated. 3. Build Your Plate Around Protein Protein can help you feel satisfied and supports muscles and other important functions in the body. Include foods such as chicken, fish, eggs, beans, lentils, Greek yogurt, or lean meats in your meals. 4. Don't Be Afraid of Carbs Carbohydrates aren't something you need to fear. They provide energy and can be part of a healthy diet. When possible, choose nutrient-rich options such as oats, brown rice, potatoes, beans, whole-grain bread, and other whole grains. The goal isn't to eliminate carbs—it's to choose better sources more often. 5. Make One Simple Swap You don't need to change your diet overnight completely. Try making one healthier substitution at a time. Choose grilled instead of fried. Pick whole-grain bread instead of refined bread. Add fruit instead of reaching for dessert every time. One small swap is easier to stick with than a complete overhaul. 6. Pay Attention to Portion Sizes Healthy foods can still be easy to overeat. You don't need to measure everything, but becoming more aware of portions can help. Try serving yourself a reasonable amount, eating slowly, and giving yourself time to notice when you're comfortably full. 7. Keep Healthy Foods Convenient Make the healthier choice the easier choice. Keep fruit where you can see it, prepare a few vegetables ahead of time, or keep nutritious snacks available when hunger hits. When healthy options are convenient, you're more likely to reach for them. 8. Give Yourself Some Flexibility Healthy eating isn't about being perfect. There will be birthdays, dinners out, vacations, cravings, and days when you want something indulgent. One meal—or even one day—doesn't define your eating habits. Focus on what you do most of the time and get back to your normal routine at the next meal. You don't need a perfect diet to eat healthier. Start with a few realistic changes: add more vegetables, drink more water, include protein, make smarter swaps, and keep nutritious foods within reach. The best healthy eating plan is one you can actually stick with. Credit Leana S. Wen 8 ways to eat healthier without overthinking it https://www.washingtonpost.com/opinions/2026/08/25/how-eat-healthier-avoid-ultra-processed-foods-here-are-8-tips/
Reading may be doing more for your brain than simply helping you learn something new. Whether you prefer novels, biographies, magazines, or a good article, making time to read can be a simple way to keep your mind engaged while supporting your overall well-being. Reading Keeps Your Brain Engaged Reading requires your brain to process information, follow ideas, remember details, and make connections. Over time, regularly doing these activities may support cognitive skills such as attention, memory, and comprehension. Reading has also been linked with better mental well-being, including lower levels of stress and loneliness. Getting lost in a good book can offer a break from daily demands and give your mind a chance to slow down and focus. The Benefits Can Start Early For children, reading for pleasure can be especially valuable. Regular reading is associated with stronger attention and memory, better academic achievement, and positive mental health. It doesn't have to be complicated. Giving children access to books they genuinely enjoy—and making reading a positive part of their routine—can help build a habit that supports learning and development. Reading May Matter as We Get Older Keeping the brain mentally active remains important throughout adulthood. Among older adults, regular reading and other mentally stimulating activities have been associated with slower cognitive decline and a lower risk of dementia. Reading isn't a guarantee against cognitive decline, and more research is needed to understand exactly how different activities affect long-term brain health. Still, it is an accessible way to keep your mind active at virtually any age. Make Reading Part of Your Routine You don't need to finish a book every week to benefit from reading. Start with something you enjoy and make it easy to stick with: -Read for 10–20 minutes before bed. -Keep a book or magazine nearby instead of automatically reaching for your phone. -Choose topics that genuinely interest you. -Read with your children and let them choose some of the books. -Mix entertainment with material that challenges you to learn something new. A healthier brain isn't built through one habit alone. Staying physically active, getting enough sleep, managing stress, maintaining social connections, and eating a balanced diet all contribute to overall health. Reading is a simple habit worth making room for. A few quiet pages today could be another small investment in keeping your mind engaged for years to come. Credit Mandy French Love to Read? Your Book Habit May Lower Alzheimer’s Risk by 33% www.healthline.com/health-news/book-habit-may-lower-alzheimers-risk
Many of us carry a lot—responsibilities, expectations, stress, and the belief that we have to keep going no matter what. We may feel like we need to stay strong, handle everything ourselves, or put everyone else's needs before our own. But carrying that pressure for too long can take a toll on our health. Stress Doesn't Just Affect Your Mind When stress becomes ongoing, the body may have less time to rest and recover. Over time, chronic stress can contribute to poor sleep, muscle tension, headaches, digestive issues, low energy, difficulty concentrating, and mood changes. It can also affect blood pressure and other aspects of long-term health. Sometimes, we overlook these signs simply because we've become used to feeling overwhelmed. The Beliefs We Carry Matter How we think about responsibility, rest, and asking for help can shape how we respond to stress. "I have to handle everything myself." Asking for support doesn't mean you're weak. It means recognizing that you don't have to do everything alone. "I can't slow down." Rest isn't wasted time. Your body needs time to recover and recharge. "I just need to push through." Constantly pushing through can make it harder to recognize when your body or mind needs attention. Start Putting Some of the Weight Down You don't have to change everything at once. Start by noticing what's creating the most pressure and how your body responds. Give yourself permission to rest, set boundaries, make time for healthy routines, and talk with someone you trust when you need support. If stress begins interfering with your daily life or well-being, consider reaching out to a health professional. Taking care of yourself isn't selfish, and asking for help isn't a weakness. Sometimes, improving your health means looking beyond what you do each day and examining what you're carrying. You don't have to carry it all to be strong. Credit Pamela L. Pugh, Ph.D. The Physical Cost Of Carrying It All: How Our Beliefs Impact Our Health https://www.essence.com/health-and-wellness/physical-cost-how-beliefs-impact-health/
Everyone feels tired from time to time. A late night, stressful week, or missed meal can leave you running low on energy. Coffee, energy drinks, and sugary snacks may provide a temporary boost, but they don’t address the habits that support lasting energy. The best natural energy boosters aren’t found in a bottle or coffee cup—they’re built into your daily routine. 1. Get Enough Quality Sleep Sleep is essential for restoring your body and mind. Aim for a consistent sleep schedule and give yourself enough time to rest well. 2. Exercise Regularly Movement can help increase energy and reduce fatigue. Even a brisk walk, stretching, or a short workout can help you feel more alert. 3. Manage Stress Constant stress can drain your energy. Take time to recharge with deep breathing, meditation, time outdoors, or activities you enjoy. 4. Eat Enough to Fuel Your Body Skipping meals can leave you feeling sluggish. Choose balanced meals that pair protein with fruits and vegetables to give your body steady fuel. 5. Drink Enough Water Dehydration can contribute to tiredness. Keep water nearby and drink regularly throughout the day, especially when you’re active or spending time in hot weather. Small, consistent habits can go a long way toward helping you feel more energized—without relying on caffeine. Credit Mary Anne Dunkin Natural ways to boost energy without caffeine https://mcpress.mayoclinic.org/living-well/natural-ways-to-boost-energy-without-caffeine/
In a world of constant distractions—phones buzzing, emails piling up, and social feeds endlessly updating—staying focused has become a real challenge. However, focus is the foundation of productivity, creativity, and success. Building strong daily habits can help you enter a state of flow more often. Flow is a mental state where you’re fully immersed in a task, energized, and focused, with your mind working at its peak and your output feeling effortless. Here are eight powerful habits you can start practicing today to sharpen your focus: 1. Set Aside Your Smartphone (Temporarily) Your phone is one of the biggest culprits stealing your attention. Instead of keeping it within arm’s reach, set it aside while you work on important tasks. Even putting it in another room for an hour can free your mind from the itch to check it constantly. This slight shift creates space for deeper focus. 2. Tweak Notification Settings and Apps Not all notifications are urgent. By turning off unnecessary alerts and disabling push notifications for nonessential apps, you’ll prevent constant interruptions. Reclaiming control over your devices allows you to direct your attention toward what truly matters. 3. Give the Chunking Technique a Try Big tasks can feel overwhelming and paralyze your progress. Chunking helps break them down into smaller, more manageable steps. Whether it’s dividing your to-do list into morning and afternoon sections or tackling a project in timed sprints, chunking keeps your brain from feeling overloaded and helps you move forward consistently. 4. Habit Stack Habit stacking is a technique that links new, positive behaviors to routines you already do automatically. For example, after making your morning coffee, take two minutes to review your top priorities for the day. Over time, this pairing makes staying focused as natural as brushing your teeth. 5. Build a Short Mindfulness Routine Just a few minutes of mindfulness—whether through meditation, deep breathing, or even simply pausing to notice your surroundings—can center your mind. Mindfulness reduces stress, clears mental clutter, and prepares your brain for concentrated work. 6. Move Your Body More Intentionally Exercise is not just about physical health—it’s also about mental clarity. Whether it’s a brisk walk, stretching, or a quick workout, intentional movement boosts blood flow to the brain and sharpens focus. Think of it as hitting the reset button for your mind. 7. Listen to Neutralizing Audio Managing your environment is just as critical as managing your screen time. Neutral background audio—such as white noise, instrumental music, or nature sounds—can drown out distractions and keep your brain engaged. It sets the stage for deep concentration. 8. Stick to a Consistent Sleep Schedule Sleep is the foundation of focus. When your body runs on consistent rest, your mind is sharper, your memory is stronger, and your ability to resist distractions improves. Going to bed and waking up at the same time each day trains your body to operate at peak performance. Each of these habits may seem small on its own, but together, they create powerful momentum. By training your brain to resist distractions, prioritize effectively, and recharge properly, you’ll spend more time in a state of flow. That’s where productivity feels effortless, creativity sparks naturally, and you end the day victorious. Focus is not about working harder—it’s about working smarter. Start with one or two of these habits today, and watch your ability to concentrate transform. Credit Lauren Thomann 8 Habits That Improve Your Focus, According to Brain Health Experts https://www.realsimple.com/habits-that-improve-focus-11797344
When it comes to exercise, you don't need to spend hours in the gym or completely change your lifestyle overnight. You need to start moving consistently. According to the U.S. Department of Health and Human Services (HHS), adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. That can be as simple as taking a 30-minute brisk walk five days a week. But 150 minutes isn't a one-size-fits-all rule. Your ideal exercise amount can depend on your age, fitness level, health, injuries, and physical limitations. If you're new to exercise, start with manageable, lower-impact activities and gradually build from there. How Much Exercise Do Different Groups Need? Children and teens (5–17): About 60 minutes of moderate-to-vigorous activity each day, including activities that strengthen muscles and bones. Adults (18–64): 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity each week, plus muscle-strengthening activities at least two days a week. Adults 65+: Similar aerobic goals, with an added focus on strength and balance to help maintain muscle and reduce fall risk. Pregnant and postpartum people: Aim for about 150 minutes of moderate activity per week when appropriate, choose safe activities, and increase gradually. People with chronic conditions or disabilities: Regular movement can be beneficial, but the right amount and type should be discussed with a healthcare professional. Why Exercise Matters Regular physical activity is about much more than fitness. It can support heart and brain health, immune function, strength and stability, and better sleep. Most importantly, exercise can become the foundation for healthier habits. If you're not exercising right now, don't worry about reaching 150 minutes immediately. Start with a 10-minute walk. Then do it again tomorrow. Over time, those small efforts can turn into a routine—and that routine can become a lifestyle. You don't have to change everything today. Just start moving because when it comes to better health, consistency matters more than perfection. Credit Kirsten Nunez How Much Exercise Do You Really Need Each Week? Doctors Share the Sweet Spot https://www.realsimple.com/how-much-exercise-you-need-each-week-12035900
