Activities You Can Try Out With Your Partner To Reduce Stress And Anxiety

It seems like life has become more stressful nowadays. And squeezing some time to relax and unwind is much more difficult now. Without a proper outlet, the stress accumulates rapidly over time, and this isn’t healthy, especially in a relationship.


Your thoughts and inner emotions won’t stay bottled up for too long, and this could damage your relationship. In the hopes that this doesn’t happen, here are some activities you can try out with your partner to reduce stress and anxiety.


  • Try Some Yoga And Meditation

Meditation is a great activity you can do with your partner to relax and unwind from all the stress that daily life brings. Complimenting your meditation sessions with yoga is also a great way to incorporate some exercise, especially if your busy day-to-day life leaves you little time for that. These activities cultivate a healthy mindset for each of you, and this could promote harmony within the relationship. So grab a mat and start stretching those tired joints!


  • Play Some Music

Listening to music is effective at bringing about good feelings and eliminating stress and anxiety. People are often transported to a different world, such as their first date or prom night, when they listen to certain songs.


Take some time to lie down on the bed, bring out your iPod, and plug in some headphones with your partner. You can also take the traditional route, grab the nearest guitar or keyboard you can find, and sing your hearts out if that’s your style.


  • Cook Some Food

Many people say that the way to a man’s heart is through his stomach, although ladies also enjoy a nice meal now and then. Whether you’re dating a man or a woman, they will always appreciate good food.


Get to the grocery store or supermarket, buy some ingredients, and whip out a tasty dish. Bring your partner along with you in case you need help. Trust me, your partner might get annoyed at you initially, but food has a way of melting people hearts.


  • Get Outdoors

Nature has its unique way of calming down even the busiest of people. Sometimes, it’s best just to get a lot of fresh air. Take some time off with your partner and plan a hike, climb, or even just a simple picnic in the great outdoors.


Isolating yourself from the inconveniences and burdens of the city life would be great for your relationship, and it’s a great way to foster intimacy and spend some alone time with your partner.

These are just a few activities that you can do with your partner to reduce stress and anxiety within the relationship. There are many other activities you can try out if you use your imagination and think creatively.


Of course, every couple is different from all the other couples, and what works for one couple may not work out for another. Thus, communicating with your partner is still an essential part of the relationship. Still, don’t be afraid to spice up your relationship and try new things.

5 Ways You Can Let Nature Heal Your Heart (Literally)

From the moment you saw your childhood sweetheart hold the hands of someone else up to that second your partner for seven years finally realizes that you both just can’t make things work out, you’re sure that you’re hurt. And while the degree of pain may not be at all times the same, you know you’ve gone through just the same thing over and over again – your heart has been broken.


We struggle to move on from breakups. The entire process is exhausting physically, emotionally, and mentally. But while you can just let nature take its normal course and let time pass as it heals all wounds, did you know that nature can literally help you in getting over a breakup?


Here are only 5 of the many gifts that nature has to your broken heart:


For A Stronger Heart, Here’s Hawthorn

After a breakup, your brain thinks that the body is physically hurt. It makes the pain feel real, despite not getting wounded physically. Besides, hours of sobbing makes the chest tight, causing you to feel that your heart is in pain.


Hawthorn is your heart’s new best friend. It is a type of small tree that produces tasty red berries. Hawthorn restores the damaged tissues of the heart and regulates your blood flow so that your heart rate normalizes. It helps in your blood circulation and stabilizes blood pressure.


For A Better Sleep, Here’s Lemon

A few days fresh from the breakup, you will find yourself awake even at wee hours when you usually would have been snoring. You feel intoxicated, filled with all the negativities, and you’re just too disturbed to get enough rest.


Lemon is your sleep saver. Combining it with water makes it your ultimate detox solution. It boosts the function of your liver, cleanses your body from toxins, purifies your bloodstreams, and raises your white blood cells. The cleaning effect of lemon puts your body in a perfect state for a good night sleep.


For A Happier You, Here’s Motherwort

Depression is the most visible and undeniable result of a breakup. Studies say that the level of pain you experience after breakup is the level you get hurt by social rejection. Your self-esteem radically drops, and you would wish to withdraw from everything.


Motherwort knows best. It is a plant from the mint family which is known for its calming effects. It is said to make the heart feel happier because it relaxes the nervous system and lifts your mood. It relieves you from your chronic anxiety and raises levels of your happy hormones.


For A Relaxed Mind And Soul, Here’s Skullcap

Breakups stress you out. You are in a constant state of panic and agitation because the body raises levels of cortisol, your stress hormones. These bad hormones cause the pumping of too much blood in your muscles, making them stiff and tense.


Skullcap is your relaxation buddy. These are hood-shaped flowers found in wetlands. It acts as a sedative that relieves panic attacks and hysteria. It even reduces the risk of heart attack and other heart diseases. It had always been used in therapies to ease tensions.


For An Energetic Body, Here’s Ginseng

Prolonged stress levels caused by breakups make you feel downcast. You just don’t seem to have the motivation to do your day to day routine. Activities that once seemed physically enjoyable become all too plain and uninteresting.


Ginseng is your excellent energy boost. For many years, this plant tuber has been known to increase physical strength and endurance. Not only do you become stress-free, but you now also have the energy to start things again. The old and lazy feeling fades away, and you begin to feel young, fresh, and alive once more.


Together with enough time to recuperate from the effects of a breakup, as well as the help of people who make you feel loved and accepted, nature’s wonders can do you great help on your way back to love. What a way to move forward when you know nature’s got your back – literally!

Online Counseling: Is Internet Communication Effective In Treating Depression And Anxiety?

High-speed internet and modern gadgets nowadays didn’t just infiltrate the entertainment industry and the business world. These innovations have also touched the mentality of billions of people. Social media, as one of the by-products of high-speed internet and extensive connectivity, in fact, has been said to be a factor of depression and anxiety.


If digital connectivity has become a risk factor for serious mental issues, it has also paved its way to reach out to those needing help. If the risk lingers digitally, then cure and prevention are also waiting for everyone online. This digital cure is the so-called online counseling.


How Does Online Counseling Work?

Online counseling, also known as e-therapy and cyber-counseling, is a type of therapy where therapists and counselors give professional advice to their patients over the internet. It can happen in real-time through video-conferencing, online chatting, email exchanging, or phone-calling. In other words, the counselor and patient need not be in the same room to do the counseling and healing process.


Similar to face-to-face counseling, therapists and counselors provide psychological advice to their patients, be it about work problems, relationship issues, and other life problems. The assessment and the patients opening up all happen over the internet to whenever and wherever the patients are most comfortable in.


Studies have shown that online counseling is most effective for those who are afraid and uncomfortable of talking personally to a stranger, or the therapist, about their problems and issues in life that have led to their depression and anxiety. Also, the socialstigma of seeing a therapist is a significant factor to most people needing help. This type of counseling is also suited and more useful for people who do not want others to know they are seeking professional help.


Furthermore, the World Journal of Psychiatry reported people who have undergone this internet counseling feel a high level of satisfaction. The treatment’s convenience, accessibility, and costs are the major factors why patients prefer and deem this more effective than the in-person counseling.


How Does It Compare To In-Person Therapy?

Unlike the traditional therapy, this type of digital counseling makes it possible for the patient to communicate with the counselor at any time of the day through online chatting whenever and wherever. Socially anxious people will also feel more secure and more comfortable in the online setting.

In this online form of treatment, however, counselors should be knowledgeable of the technicalities of the computer and the internet. This adequate training is needed for the counselors and therapists to ensure their patients’ info confidentiality and data security.



Even with the flexibility of the digital mental healthcare, serious mental illnesses, however, need in-person therapy to assess and prescribe appropriate medications accurately. Online counseling is only suited to less severe forms of problems (such as stress, anxiety, and less serious depression).


Online counseling will mostly suit people who are living in rural areas. Those people consider costs to this type of digital therapy as cheaper and those who are intimidated by the idea of being face-to-face with a therapist. All you will need is a good and trusted legitimate counseling website to start your healing process and the conquering of your anxiety.

Take These Natural Herbs As An Effective Therapy For Diabetes

Who doesn’t hate Diabetes? It keeps you from enjoying the sweetness of life, or at least the sugary delectable in it. It’s not just a health condition; it is also considered a disease wherein your blood sugar levels are too high. If you don’t get rid of it, it might get rid of you.

According to statistics, more than29 million in the U.S. have diabetes, and about 28%, or 8 million of that diabetic population, don’t know they have it. Type 1 Diabetes means there is an insufficient production of insulin, while Type 2 Diabetes has a steady and constant decline of beta cells which contributes to the process of “elevated” blood glucose.


You may be asking, “What’s the cure for Diabetes?” Sadly, even with all the advancements in the medical field, in reality, there is no definite cure for Diabetes — neither Type 1 nor Type 2. The best action to do then is to practice and apply an effective therapy that could really make a big difference.


Prescription medicine is given by doctors to help with the disease. But since it is expensive, and its effectivity is in question, why not try alternative medicine? This alternative is not the “cheaper version” of the medication. Go for natural supplements that are organically safe, easier on the pocket, and good for the body and mind.


Here are some natural herbs that would do magic on people with Diabetes:



If you’re looking for something that rivals your prescription drug but is much more effective, try this! Oregano is one of the most effective herbs to lower one’s blood sugar levels. In fact, you don’t need to worry about munching on just natural oregano all day long. Prepare adiabetic oregano recipe like chicken wraps, tortilla soup, or cheese pizza! It doesn’t sound too boring now, does it?



Another one of the cooking staples. Garlic actually has significant impacts on decreasing serum glucose, total cholesterol, urea, uric acid, and AST and ALT levels! Kill diabetes with a raw, cooked, or aged garlic extract. You’ll see its effects on reducing and eliminating complications, as well as fighting infections.



Are you all about this ancient and vibrant yellow-orange Indian spice? This ingredient is said to be an ideal drug that can prevent Type 2 Diabetes, and mitigate the characteristic pathophysiological hallmarks of the disease (elevated blood sugar and insulin resistance). Try a cup or two of the natural turmeric tea every day, or cook up a diabetic turmeric recipe if you prefer it that way.



A variety of different plant species! Korean ginseng, Siberian ginseng, American ginseng, or Japanese ginseng. This one is considered and believed to be a “cure-all” herb that could also treat Diabetes. To be specific, the root of Panax ginseng (Asian ginseng) has been used as a tonic to clinically treat Type 2 Diabetes because it reduces insulin resistance and lowers HbA1C levels.




Known as the aromatic herb that can add flavor and fragrance to different dishes, Rosemary is also an excellent herb that could help normalize one’s blood sugar levels. In a 2012 research, it was discovered that rosemary was a better inhibitor of a diabetes-related enzyme than greenhouse-grown herbs. It means that it works the same way as a Diabetes prescription drug works, and maybe better!


There is always the notion that going green can help you naturally heal yourself, prevent diseases, and make you stronger. That’s because it works most of the time!


Use these spices and herbs in your everyday recipes, and wait for its therapeutic wonder in helping you with your Diabetes problem. Remember – believe!


5 Essential Oils And Their Healing Effects According To A Psychiatrist

A study conducted across 155 general population surveys in 59 countries all over the world suggests that 1 in 5 people or 20% of the population has experienced a mental disorder. Of all these illnesses, the leading cause of disability in the US is still depression, which hits people at the median age of 32. To make things worse, only 36.9% of people diagnosed with mental disorders actually receive treatments.

Among the many compelling treatments for psychiatric disorders is Aromatherapy. It uses aromatic oils and essences naturally extracted from flowers, stems, barks, leaves, or roots to harmonize the mind, body, and spirit. It aims to rejuvenate a person from the inside out. It also stimulates brain function and regulates the entire rhythmic processes of the body.


By nourishing the soul, the therapy brought about by essential oils enhances the body’s innate healing process, making recuperation a lot more natural. It allows the person to do away with the side effects of artificially produced prescription drugs.

Here are the 5 most common essential oils and how they help in overcoming psychiatric disorders: 

  • Lavender: The Calmer After The Storm

 More than just a familiar scent of a lot of perfumes,Lavender has its healing effects too. It is extracted from the flowers of the lavender plant via steam distillation. It has been proven to have calming effects on the body. Its refreshing aroma has a significant impact on the nervous system thereby managing heartrate variability and lowering blood pressure. In fact, it can remove nervous exhaustion and restlessness while easing tension and emotional stress.



  • Bergamot: The Happy Pill

More than just the typical orange fruit, Bergamot has a lot to contribute to mental wellness. It comes from the cells in the rind of the Bergamot orange fruit. It naturally lifts a bad mood, relieves emotional pain, and drowns out feelings of loneliness. 

Actually, bergamot is widely used during the winter season in many countries because it provides a way to overcome the heaviness of the quiet, cold, and lonely feelings brought about by the weather. Because of its freshly sweet aroma, it makes a person feel happier, excited, and motivated. 

  • Frankincense: The Balancing Wheel

More than being one of the wise maggi’s gifts to Jesus on his birthday, Frankincense is one of the most brain-healing oils. It is an aromatic resin made from the sap of Boswellia trees. It acts as a balancer when it comes to intense feelings and restlessness because it contains sesquiterpenes, which stabilizes hormonal imbalances. Because of this, frankincense can capture symptoms of depression. Also, it increases oxygen levels in the pineal and pituitary glands of the brain, thereby activating emotion-regulating hormones.



  • Roman Chamomile: The Sleep Buddy

 More than just the cute pieces that add beauty to floral arrangements, Roman Chamomile is the essential oil that could give you the perfect rest. It is known to have relaxing effects which help people fight insomnia – a common symptom of anxiety and depression. Inhaling chamomile reduces plasma adrenocorticotropic hormones, which are stress-induced. It has a hypnotic kind of effect which makes a person feel soothing drowsiness, facilitating good sleep.

  • Sandalwood: The Concentration Expert

More than simple wood pieces, Sandalwood can actually do wonders. In times when a person becomes too distracted and stress ensues, smelling this essential oil might be just what is needed.


Sandalwood has been proven to improve mental clarity and to stimulate focus and concentration. The beautiful thing about it is that despite keeping the mind focused clearly on the matter at hand, it still maintains a calm disposition. It also sharpens memory and helps lengthen a person’s attention span.

This list is only 5 of the many essential oils that nature has provided. What’s more interesting is that the benefits of each essential oil are not exclusive but rather overlapping. The common characteristic among all these oils, however, is their useful contribution to a person’s mental well-being. It’s never too late to try one of these. It might just be the exact thing you need to ease your situation.

Benefits Of Hand And Foot Reflexology


Do you believe that our body is designed perfectly? Every part of it is connected, and each piece is wired to our hands and feet. Hand and foot reflexology has been one of the preferred alternatives to invasive clinical strategies. With every part of our body wired to them through our veins, it should not be a surprise that hand and foot reflexology is used to help treat patients with specific illnesses. This therapeutic approach is widely known in Asia where natural medicine is popularly practiced alongside natural medicine where they use plants and herbs for treatment of several diseases.


Naturopathic doctors or doctors who believe and practice natural medicine to better a person’s wellbeing also use hand and foot reflexology to determine if there is something wrong in our body, and it can even tell which part. It takes a lot of time and training to learn this kind of technique, but it has been known to be useful especially when you have the will and the right discipline.


What are the benefits of hand and foot reflexology?


  • Regular therapy and massage can help in our overall health. It will improve our blood circulation and get rid of the stress and tension inside. It doesn’t need to use any clinical apparatus or any advanced technology to practice this approach. All it needs is your body, individually your hand and feet.


  • Hand and foot massage can also fix imbalances in our body through working on our hands and feet. Experienced hands can determine even the smallest imbalances caused by blockages in our veins. These blockages can be fixed by regular therapy promoting better blood flow along with a healthy diet.


  • Hand and foot reflexology can relieve specific symptoms and pains we commonly feel when we are sick such as headaches, stomachaches, and cough and colds. There are particular points on our hands and feet that when applied pressure on can relieve the pain. This is very beneficial especially for people with kids who are the most common to have these.


  • Hand and foot reflexology is safe and does not have any side effects that we should be worried about. It is used alongside natural medicine like herbs and plants, that’s why you can be sure that it would not do any harm to your body. It is widely used not just for people with illnesses but also for healthy people who want to maintain a healthy lifestyle.


Aside from the above conditions that can be relieved by hand and foot reflexology, it can also help in the treatment of more advanced conditions like asthma, pancreatitis, kidney problems, some ear and eye problems, etc. Hand and foot reflexology uses the pressure put in the hands and feet to normalize blood flow in the specific part of the body connected to them through our veins. Remember, that body is like a clock, functioning with the help of every single part of it, from the biggest to even the tiniest bit.

Common Spices For Natural Medicine


Have you ever thought about why people from the past lived longer than people from today? They didn’t have all the advancement in technology and medicine yet they lived healthier and longer. Maybe it is with the progress of lifestyle that our bodies are growing weaker. If you look around you, you may realize that all this time you didn’t even notice that everything is already humanmade!


There is nothing wrong with advancement. It just means human race is doing a great job with all the resources this world has to offer, but at this point, we may consider having a second thought about how we take care of our wellbeing. Maybe, it’s time that we look back and find natural medicine.


“We are what we eat.” With all the fast food chains and processed food in the market, it’s hard to stay healthy. These foods fit our busy lifestyle nowadays. All we have to do is pay and eat, and if we feel off and sick, we go straight to the pharmacy.


Have you ever take a look at what you have in your kitchen? You may just have what you need for that stomachache right under your nose. Most of us are unaware of the significant benefits of even the most common herbs and spices we see in our kitchen.


What are some typical spices most of us didn’t know have significant health benefits?



Garlic is one of the most commonly used spices in almost all the cuisines worldwide. It is known as “the stinking rose” because of its intense aroma, but garlic is not just a spice in the rack. It is used to treat specific ailments for over a thousand years. Garlic is filled with vitamins and minerals that our body needs such as vitamin B6, vitamin C, and fiber. It can also be a source of other essential minerals such as calcium, iron, and potassium.


Garlic is used as an antibiotic, especially for campylobacter bacterium which causes stomachaches. Garlic is also used to get rid of toxins from the body which causes us to be ill. Some studies also show that regular consumption of garlic can help prevent certain kinds of cancer. 



Onion is commonly violet in color, and just like garlic, it is usually used in almost all cuisines worldwide. You may have been cutting it half your life, and it might have made you cry as much. But little did you know about the health benefits that you can get from consuming onions.


Onion is used for treating specific ailments such as asthma, cough, and colds. It serves as an antioxidant to get rid of toxins that are harmful to the body. Its antibacterial properties are also used as an antifungal, and it helps in oral hygiene. It is used to prevent tooth decay and other oral infections. 



Ginger is yet another one of the most common spices in our kitchen. It is also usually used in all cuisines worldwide and often used for teas. It has a distinct aroma and is very good in relieving nausea and vomiting and morning sickness for pregnant women.


Ginger, since the ancient times, is used to relieving sore throats and other inflammations. Ginger is also used for boosting the immune system, improving respiratory conditions and preventing certain types of cancer. It also used for treating inflammation and diarrhea and relieves pain correlated with menstrual disorders.


Our world, nowadays, is full of the ingenuity of men that we almost forget this world already has what we needed right from the very start. Maybe sometimes, we need to pause and appreciate what was initially designed for us, and we may discover that what we needed was just right in our kitchen.

The Importance of Specific Vitamins: Encouraging Holistic Health


Small Steps, Big Results: 

Many people get caught up in the swing of daily life, forgetting to take small steps toward taking care of themselves. Too often, people will wake up one day and realize that they want to lose weight or start eating better, or even find themselves faced with a grim diagnosis. In this situation, many start by taking drastic steps rather than forming lasting habits. By implementing certain habits into your daily routine, such as taking a multivitamin, getting in physical activity, eating healthy meals, and keeping time for themselves, you can become happier and healthier without making many huge lifestyle changes. 



Vitamins and minerals are an essential part of anyone’s diet, allowing our bodies to perform even the most basic of functions. It has become pretty undeniable that diet plays a key function in living longer, healthier and happier lives. By ingesting enough fruits and vegetables you can arguably reduce your risk for chronic health problems including heart disease, cancer or osteoporosis


Key Vitamins & Where to Get Them in Your Diet:


By building a healthy body a little bit day by day, we build a better foundation that can help to maintain these habits long term rather than reverting to unhealthy behaviors. Eating certain vitamins and minerals is key to feeling and functioning at your best, with certain vitamins known to serve certain functions. Many double as antioxidants, important in fighting and reducing the damage done by free radicals. Free radicals are created when your body digests food or is exposed to harmful toxicants like smoke or radiation. Over time, they build up in the body and are thought to be responsible for many aspects of aging and disease. 


Vitamin A:

This vitamin can be found in high amounts in carrots or cantaloupe, both known as a source of beta-carotene, or in animal products and other fruits and vegetables. An antioxidant, in the right doses it can help to reduce risk of heart disease, boost immune system, bolster eye health and slow skin aging. Within the body it helps to form and preserve healthy teeth, bones, and tissue


Vitamin C: 

Found in many fruits and vegetables, especially citrus fruits, red peppers, kale, broccoli, strawberries, and others. Needed for normal development and growth, it is also an antioxidant, thought to boost immunity, eye health, prenatal health, and play a role in preventing heart disease. The body is unable to make vitamin C on its own, so it’s important to get sufficient levels in the foods you ingest. 


Vitamin D: 

Found in fatty fish, cheese, egg yolks and through fortification into many products, this vitamin is revered as cutting breast cancer risk in half, additionally protecting from diabetes and ovarian abnormalities. Vitamin D also plays a pivotal part in calcium absorption and muscle function, allowing for contractions. There have been many reports of unexplained knee pain that ended up stemming from vitamin D deficiency. This is a particular vitamin in which many could use an additional supplement in their diet, as many people do not consume enough in their diets


B Vitamins:

The B Vitamins, eight in total, are important in maintaining metabolism, cognitive clarity, and muscle tone. They can be found in various dietary sources, such as whole gains, beans, or particular greens. These vitamins plays many pivotal roles such as breaking down proteins, maintaining blood sugar, converting food to energy, and body growth in general. 


Addressing Your Needs:


Getting a full nutrient profile is an incredibly important part of establishing a healthy lifestyle and preventing disease. Professionals at BetterHelp can help you to holistically address your lifestyle and come up with an appropriate nutritional profile to best fit your needs. As an online interface, it makes it easier than ever for those in need of direction to be connected with someone capable of providing palpable steps to work toward their goals. 

Tips for Beating Back Anxiety and Depression – Naturally


Stress, changes, problems at work or in the family, uncertainty about the future: persistent sadness or nervousness can sneak up on anyone, and do at some point in most people’s lives. While these mental troubles can apparently be caused by a variety of happenings, the events that seem to lead up to them are often just the last push needed to throw you off kilter. This is almost always the case when the result is actual, clinical depression or anxiety disorder, but your bodily health truly does have an effect, and indeed a significant one, on your mood. 


It’s natural to feel badly after a setback or disappointment, but especially if such feelings persist for more than a week or two, it might be time to get your house in order in more ways than one. You may or may not consider your body a temple, but it is certainly going to play home to the rest of you for the foreseeable future. While you shouldn’t expect instant results, some basic steps will certainly have effects that are both positive and long-lasting. Anyone who feels that their energy, hope and motivation is draining away can benefit from doing these things.


Watch What You Eat

While there isn’t much wrong with reaching for a bowl of ice cream or a glass of wine at the end of a rough day, this will do you no favours if your state of mind has already been low for a while. In general, a diet which is healthy in other ways – whole grains instead of refined starches, some vegetables, some lean protein, and cutting out risky treats such as sugar-laden snacks and alcohol – is good for your brain and hormonal balance, which will certainly reduce your stress levels and improve how you feel.


There are a few foods with some specific mental benefits, at least anecdotally: oily fish (salmon, mackerel, sardines), berries, nuts and seeds are all things to consider without needing to raise your weekly grocery budget by more than a few pounds.




A number of people will scoff at this, or claim that they “meditate on the toilet”. Still, the science is clear: meditation has similar effects to antidepressants or anti-anxiety medication. Though it’s not easy to become good at it, anyone can start. Both inherently religious and completely nondenominational forms of meditation exist.



One of the effects of anxiety and depression is that you lose the ability to see the forest for the trees. There’s some value in the saying about mountains and molehills, but it is also far easier to apply this wisdom when you’re in the right frame of mind.


Talking to someone who is trained and experience in helping others gain perspective on their problems has been proven to be extremely helpful, although the average bloke at your local probably lacks the necessary education to assist you. The NHS may offer such services, and there are now also online resources to connect you with a therapist.



When you’ve been feeling blue for a significant length of time, it really does become worth it to start doing things “right now” which will improve your mood in the hours and days to come. While setting out for the gym might be the last thing you want to do at this moment, there is some good news: you don’t have to start doing bench presses or running marathons. As it turns out, ten minutes of light aerobic exercise is just about as effective as an hour-long workout as far as improving your state of mind goes. A simple walk every day can have effects that last for hours afterwards, while taking a break from your daily routine can be calming in and of itself. If you can work in some exercise every day, the effects quickly become cumulative and even more persistent. 


* * * 

We all have things that we know we should do in daily life…next week or so. If you’ve been in a bad mood for several days, though, it’s a mug’s game to treat this state of affairs as something inevitable which you can do nothing about, or simply surrender to it and wait for it to get better by itself. While there are pharmaceutical treatment options available, these are not always effective and can have severe side effects. Before taking a pill, why not spend as little as twenty minutes a day paying attention to the above aspects of your life – you have nothing to lose, guaranteed. 

Nutritional Code: You Are What You Eat


How Your Diet Impacts Your Brain’s Health

Everything you put into your mouth has impacts reaching much further than a simple meal. The brain is working around-the-clock even when you’re asleep, requiring a constant supply of oxygen and fuel. The latter coming from the foods you eat, this fuel impacts everything from the structure of your brain, to the efficiency of its functioning. This means that the nutrients you eat or don’t eat has a huge impact on your mood and psychological well-being. This is a relatively new field, but is something that you can easily take into your own hands. Along the same lines, research has also shown that sedentary adults increase their risk of developing nervous disorders compared to those that are physically active.We’ve all heard “we are what we eat,” withResearchers strengthening the link between the quality of an individual’s diet and mental health status adding new depth to the comparison.


Nutrients at Work:


The brain is nourished by vitamins, minerals, and antioxidants, which also protect it from free radicals that otherwise can cause oxidative stress. When the body uses oxygen, it leaves behind free radicals as a byproduct, which are capable of damaging cells.Eating low quality foods also has a lasting impact on your brain. Refined sugars can impact the chemistry within the brain by promoting inflammation and worsening glucose regulation. Ingesting refined sugars has also been correlated with amplified symptoms in mood disorders. Researchers at Harvard University have found correlations between a varying levels of nutritious diets and the extent of free radical effects, indicating lasting changes in the brain over time. 


The Mind-Gut Link:

Neurotransmitters are the secret behind nutritional neuroscience, shown to be active participants in the neural pathways that travel between your gut and brain.As food is such a source of emotional comfort, it makes logical sense that the processes that incorporate it into your system are somehow implicated by the brain.Serotonin, a neurotransmitter that is involved in sleep, appetite, mood and pain regulation, has been shown to have great relevance in systems outside of the brain. Certain foods are also known to encourage better sleep patterns, which adds another layer to the mind-gut connection.


Bacteria Rule:

The gastrointestinal tract is lined with hundreds of millions of neurons, releasing the same transmitters found within the central nervous system. Traditionally thought to have the sole responsibility of digestion and nutrient absorption, it has become an accepted concept over time that it is inextricable from mental well-being. Millions of bacteria live in your gut, helping to break down things you ingest and making up part of your immune system. The quality and nutritional density of the foods you eat determines the efficiency with which your brain processes and combines information. 

Your Life is in Your Hands:


The compounds that you include in your diet can be a first defense barrier against toxins, helping to limit inflammation and build healthy tissue. Research has shown that the most beneficial diet is one filled with vegetables, fruits, unprocessed grains, fish and seafood, accompanied by only modest amounts of lean meats and dairy. Adding certain fermented foods to your diet can also help to improve the health of your gut bacteria. Many foods in the Western diet are processed or refined, which can make it trickier than it should be to find nourishing foods.


It Takes a Village…

Today, online interfaces are providing convenient and remote access to personalized professional counseling.Direction from a professional at BetterHelp can help you to not only know what ways are best for you to change your diet but how to successfully implement this treatment strategy to best assist you.