Estimated reading time: 11 minutes

Could the mind-body connection be the key to prevent or reverse diseases such as ALS and pave the way for greater wellness?

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Lou Gehrig’s disease, also known as amyotrophic lateral sclerosis (ALS), is a progressive neurodegenerative disease affecting the motor neurons in the brain and spinal cord, eventually paralyzing the body. What could be the hidden cause beneath this tragic physical manifestation?

As a Modus Operandi Emotional Wellness Practitioner for 25 years, I’m passionate about helping people examine the emotional and psychological links of the mind-body connection. These connections can be critical to recovery, and often they’re not addressed in standard treatment regimens. I’ve discovered fresh insight into the connection between ALS and feeling unsuccessful that I’m eager to share. It’s an example of the “missing piece” I’m passionate about in my wellness work.

The Mind-Body Connection

The “mind-body connection” refers to the intricate relationship between our thoughts, emotions, and beliefs and our physical body. It’s crucial to our understanding of wellness because our mental processes directly influence our physical health and vice versa. Our thoughts and feelings can manifest physically through bodily sensations and physiological changes, and physical sensations can impact our mood and emotions. Thus, the mind and body are not separate entities but rather work together in a complex relationship often hidden at the subconscious level.

Over my career, I have gratefully referred to the book Messages from the Body: Their Psychological Meaning by Michael J. Lincoln, Ph.D.[1] Dr. Lincoln teaches that virtually every disease, illness, or ailment has a psychological origin and a message from your body. In my healing work with clients, I have found Dr. Lincoln’s insights to be true.

Lou Gehrig was one of the most talented and greatest baseball players of all time. What, then, does Messages from the Body say about those with ALS, or Lou Gehrig’s Disease, which results in paralysis? Dr. Lincoln explains:

“These individuals deny their success and they are totally unwilling to accept their self-worth. Very clearly, especially the mother conveyed that any form of self-manifestation or success in the world and commitment elsewhere would be committing the ultimate betrayal, and this immobilizes them. This got started at a time when there was no difference between their mother and the Universe, so if they recognized their self-worth or sought success, they would be destroying God and all Its creation. So, to avoid the ‘ultimate calamity’ they sacrificed themselves.”[2]

Complementary Healing

The mind-body connection isn’t obvious in the case of ALS. It involves how lacking a sense of self-worth and not feeling successful can impact a person’s physical well-being. By addressing these emotional aspects, we can find new ways to help heal and offer hope to those with ALS. I believe true recovery involves the body, mind, and emotions, and through this complementary approach, we can achieve a deeper, more lasting recovery.

To outsiders, individuals with ALS may appear to be remarkably successful, but internally they may feel like failures. The discrepancy between outward appearance and inner reality makes the disease difficult to understand. While those who develop ALS tend to appear exceptionally accomplished, they may become successful because they work extraordinarily hard to gain acceptance. They may have been programmed to feel unworthy and lack genuine self-acceptance. Therefore, it’s potentially understandable that their muscles and spine, which propel them forward, might deteriorate in response. Terminal stages of Lou Gehrig’s result in a total shutdown of the body, reflecting how these individuals might perceive themselves internally—and probably subconsciously. Let’s see how this hypothesis may have pertained to Lou Gehrig himself.

Lou Gehrig and His Mother

Lou’s mother Christina was a German immigrant. She had four children and lost three of them, with only Lou surviving infancy. The family was deeply hurt by the losses, and Lou became the center of his mother’s universe. She wanted to keep him all to herself. She spoiled all his girlfriend relationships, and Lou didn’t marry until he turned thirty. Conjecture was that no one thought he would ever marry because he was so in love with his mother.      

Christina worked tirelessly cleaning houses, cooking for the wealthy, and taking in laundry to make ends meet. Lou’s dad was in poor health and had a hard time finding work. Jonathan Eig, author of Luckiest Man: The Life and Death of Lou Gehrig, wrote that throughout his entire life, Lou was a mamma’s boy. “If there was a hall of fame for mama’s boys,” he asserted, “Gehrig would have been a shoo-in.”[iii]

To Lou, the “muscular unemotional” Christina was a heroine. “He would write her when the team went on the road, and when he returned, he would greet her on the train platform with long hugs and tender kisses.”[iv]

Lou worked alongside his mother at a very young age. He didn’t have a lot of play time, but when he did, Lou played baseball, soccer, and football. He loved and lived for sports. Unfortunately, he was programmed early on with comments from his mother such as, “Sports are a waste of time.”[v]

In David Adler’s book, Lou Gehrig, the Luckiest Man, Adler wrote, “Christina, Lou Gehrig’s mother, wanted her son Lou to attend college and become an accountant or an engineer.”[vi]When Lou quit college and signed up with the Yankees, “Lou’s mother was furious. She was convinced that he was ruining his life.”[vii]

Jonathan Eig relates an incident that clearly demonstrated Lou’s deep emotional connection to his mother. “In 1927, the Yankees won 110 games, a league record that stood for 27 years. Then they swept the Pittsburgh Pirates in a World Series that Gehrig almost missed”[viii] because of his devotion to his mother. Christina was gravely ill and needed an operation when the Series came along. Lou felt it was more important to be at her side than with the team. Luckily for the Yankees, however, he was later convinced to play in the Series.

Although he was known to be ambitious, Lou was shy and insecure.

Being a German immigrant, he was frequently ridiculed and felt unworthy because of his lack of social polish. He was always trying his hardest to be accepted, especially by his beloved mother, who could not understand that baseball was his life. To someone who has a deep need for acceptance, negative comments about one’s passion—in this case baseball—is understandably devastating. Because these derogatory comments began early on when, as Dr. Lincoln explained, there’s no difference between [one’s] mother and the Universe, any success would be the ultimate betrayal. Indeed, this subconscious belief may be significant for those with Lou Gehrig’s disease.

In the book Lou Gehrig (Baseball Legends), author Norman L. Macht wrote that “Lou was shy and lacked confidence to be a leader.”[ix] However, he added, “In spite of this shyness, Gehrig’s batting average was .373 and his league-leading RBI’s earned him the America’s most valuable player award.”[x] To bring home the point, Macht explained that “Lou never got used to his popularity and did not handle it well.”[xi]

To say the least, Lou Gehrig was highly successful, as individuals with Lou Gehrig’s disease most often are. But, as pointed out, this is the ultimate paradox. Individuals with ALS may appear to have it all, but despite their achievements, they might feel unsuccessful and unworthy internally because of their early programming. So, isn’t it understandable why eventually the muscles, which move them forward in life, and the backbone, the support system of their body, would deteriorate?

The Disease Trigger

Typically, an event occurring six months to a year before diagnosis triggers the disease in the body. In Lou’s case, his lifelong programming of nonacceptance and his resentment most likely contributed, but what trigger may have led to his disease finally manifesting?

In Jonathan Eig’s book, Luckiest Man, Eig wrote, “In 1938 things were different for Lou Gehrig. Gehrig continued to play miserably, striking out six times and accumulating only four hits.”[xii] His fans began mocking him, something they would never have done before. Gehrig was not the sort to let things roll easily off his shoulders. He dropped from fourth to sixth spot in the lineup. “It was reported in The New York Times his batting average was .133—the worst hitter in the American League.”[xiii] In 1938, Gehrig went from All-Star player and movie star, playing himself in the movie Rawhide, to the biggest slump of his career. This happened approximately one year before Lou Gehrig’s diagnosis of ALS. 

Did this occurrence make Lou Gehrig feel like such a failure that it set off the powerlessness and anger that made the disease erupt in his body? For those who acquire this disease, control is a major survival tool. When they lose control, such as Lou Gehrig experienced in his slump, the body starts to do the same—lose control. Although this is hypothetical, it’s well-reasoned and appears to be true.           

No remedy has been identified for this disease. It’s essential to clarify that Lou did not acquire this disease due to his mother or father. Let’s throw all blame out, even blame of ourselves. There can be no blame for subconscious beliefs we aren’t aware of, right? According to psychology, hidden subconscious beliefs can significantly influence our lives. They shape our decisions and perceptions without us realizing it, essentially acting as a powerful force that can rule 95 percent of our life if left unexamined. The Modus Operandi Technique enables individuals to observe and replace disempowering subconscious beliefs with empowering ones without blame or judgment. By consistently affirming the new belief for 40 days and actively catching and reversing old beliefs, individuals can rewire their brain for positive change.

Symptoms of ALS

ALS usually starts with stiffness and muscle weakness. Stiffness arises from stiff or rigid thinking. According to Dr. Lincoln, muscle problems indicate:

• dealing with issues and feelings associated with success,
• confronting unsettling memories, and
• feeling immobilized.[xiv]

With the Modus Operandi Technique, the issue associated with success could be treated and addressed at the muscle weakness stage.

Often one of the first symptoms is tripping frequently. Our feet help us step forward. Dr. Lincoln wrote:

“A problem with the right foot indicates they have a hard time stepping forward in life. Relationship concerns: They have deep conflicts over how to get life and love support. . . .

“The left foot indicates ‘Sealed Unit.’ They are handicapped with vulnerability issues, unwillingness to receive support and refusal to allow themselves to be taken care of by the Universe or other people.[xv]. . .

“The right leg indicates an individual is experiencing issues in the realm of love, not enough love or they are commitment-and relationship-avoidant as a result of being forever fettered to their mother. They have a hard time standing up for themselves. . . .

“Left leg is they are manifesting support issues in the form that they aren’t supported.”[xvi]

It would be interesting to see if these suppositions rang true for Lou.

The right side of the body is the masculine side, which generates power and authority in the world. When a problem lies with the right side, the person has difficulties manifesting his or her power. During Gehrig’s hitting slump in 1938, was he feeling this way?

This disease attacks the nerve cells in the brain and spinal cord, possibly from suppressing the unacceptable aspects of themselves and not connecting with their feelings, thus going numb. Because the nerves are vehicles for feeling, nonacceptance programming can cause the nerves themselves to also become numb.

Mostly, ALS attacks the spinal cord, which supports the whole body. When individuals have a problem with the spine, they may have been systematically undermined in their confidence. Lou wasn’t supported for his passion with sports by either parent. This may have affected his brain and spinal cord.

In ALS, paralysis eventually ensues. This may also result from the sufferer’s programming of being unacceptable and not feeling successful, which is often hidden at the subconscious level.

In addition to eventually immobilizing the individual, ALS can attack the hands, speech, swallowing, breathing, and all the voluntary muscles—all related to the lesson of accepting who one is.

With this knowledge and information individuals can start using the Modus Operandi Technique at the symptom stage instead of masking symptoms while the underlying disease continues unabated.

The Bottom Line

For ALS patients, something as simple as picking up a spoon can be a success in the end stages of the disease, because the paralysis can prevent this. But what would it feel like if they and every person possessed a profound understanding that they are a success regardless of the circumstances in their life? Understanding that they are successful can be profoundly empowering and may prevent the body from failing.

When those with ALS unconditionally accept themselves, recovery most likely follows.

By connecting with their true emotions and embracing themselves, the cells in their brain and spinal column can thrive rather than deteriorate.

Imagine the effects of unconditional love and acceptance on our bodies. Lou Gehrig’s contribution to life went beyond being a baseball hero; he introduced us to this disease so we could learn from it.

One of my own life purposes is to use this information to educate others—not only about Lou Gehrig’s disease but about the emotional determinants and psychological root causes of all diseases and disorders. I know at a very deep level that, in my lifetime, we will see the prevention and successful treatment of ALS as an accomplished fact rather than a wishful hope.  

[1] Michael J. Lincoln, Ph.D., Messages from the Body: Their Psychological Meaning, Spring Creek, Nevada:Talking Hearts,18^th print, 2019.

[2] Ibid., pp. 368-369.

[iii] Jonathan Eig, Luckiest Man: The Life and Death of Lou Gehrig, New York: Simon & Schuster, 2006, p. 12.

[iv] Ibid.

[v] David A. Adler and Terry Widener, Lou Gehrig: The Luckiest Man, Gulliver Books (Harcourt Brace and Co.), 1997, p. 2.

[vi] Ibid.

[vii] Ibid., p. 5.

[viii] Op. Cit., Eig, Luckiest Man, pp. 236-245.

[ix] Norman L. Macht, Lou Gehrig (Baseball Legends), New York, Chelsea House Publishers, 1995, p. 16.

[x]   Ibid., p. 34.

[xi] Ibid., p. 35.

[xii] Op. Cit., Eig, Luckiest Man, pp. 236-245.

[xiii] Ibid., p. 247.

[xiv] Op. Cit., Lincoln, Messages from the Body, p. 388.

[xv] Ibid., p. 238.

[xvi] Ibid., p. 358.

You may also enjoy reading Interview: Kelly Brogan, MD | A Mind Of Your Own, by Kristen Noel.

The post Unveiling the Hidden Aspects of Lou Gehrig’s Disease appeared first on BEST SELF.

Estimated reading time: 6 minutes

After surviving a traumatic brain injury, Kelly Tuttle faced the harsh reality of rebuilding her life

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Kelly Tuttle, a neurology nurse practitioner, joined the leagues of patients she had helped treat when another car pulled out in front of her, causing a traumatic brain injury (TBI) in 2015. Despite the tumultuous journey that followed, Kelly’s indomitable spirit prevailed, propelling her toward a path of self-discovery and empowerment. In this conversation with Best Self, Kelly shares her story and expertise and invites you to join her in the journey of overcoming obstacles and reclaiming your power.

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Q: Hi Kelly, thank you for sharing your insights with our Best Self audience! Firstly, can you please share a bit about your career with traumatic brain injuries — and how you suddenly found yourself as a TBI patient yourself?

I embarked on my TBI life while driving home from work down a rural road. Suddenly, another driver pulled out in front of me, I could not stop on time before my vehicle T-boned the other car. It was a pretty severe crash. My car’s engine began smoking, glass was scattered everywhere, and the wreckage from the smashed vehicles was alarming. Neighbors started coming out of their houses to see what had happened and check if they could help. At the time, I had been a cardiology nurse practitioner for 20 years.

After my traumatic brain injury (TBI), I had to navigate my recovery on my own. I read numerous books on concussion recovery and explored various TBI websites to find ways to support my healing brain. During this process, I developed a passion for all things related to the brain. A friend suggested that I consider a career in neurology.  Two years later, I secured a position as a neurology nurse practitioner, and I have been happy ever since.

Q: How did that unimaginable experience impact your life and career going forward?

My traumatic brain injury (TBI) changed my life significantly. It affected every aspect of my existence: my career, family, finances, health, self-identity, and lifestyle. I lost friends and precious time with my children. I also developed neurofatigue, a common symptom following brain injuries, which has limited my ability to network and participate in activities.  

Q: You’ve displayed immense positivity since that event. What tools and strategies have you learned that can help others to process the experience and rebuild their lives — and even thrive — after adversity?

A person’s brain injury recovery will be as different as their personality. It’s crucial for a TBI survivor to identify their symptoms and track any changes over time, as these symptoms may evolve. They should also determine what exacerbates their symptoms. To achieve this, I recommend journaling and practicing mindfulness as the first tools to deploy after a brain injury.  

Understanding your brain injury symptoms and their triggers is crucial for guiding a TBI survivor in pursuing therapy and treatment from specialists, such as speech therapists, neurophysical therapists, behavioral optometrists, audiologists, psychiatrists, or doctors in physical medicine and rehabilitation. Recognizing these symptoms will help survivors identify the right strategies and tools to support their brain’s performance during healing.

Q: What’s the biggest hurdle you witness with people who remain stuck after traumatic events, even though they desperately want to move forward?

The biggest hurdle I’ve observed in people who remain stuck after a traumatic brain injury is their difficulty in letting go of their former selves. After a TBI, individuals must navigate through a process of grief. Feeling angry, sad, and frustrated about losing parts of their old life is normal. Still, those feelings shouldn’t prevent them from moving forward. When someone with a TBI accepts that they won’t return to their previous self anytime soon, they can start to understand their new brain and the person they are becoming.

This process does not happen overnight and needs to be supported by family, friends, support groups, counselors, family counselors, and psychologists.  

I was able to let go of my old self by writing down everything I had lost—my goals and passions—on one side of a piece of paper. On the other side, I listed all the things I had gained after my traumatic brain injury (TBI). When I compared the two lists, I found that I appreciated the new core values and passions I had developed. I liked the person I was becoming.

Q: You’ve published a book, After the Crash; can you share a bit about this story and your mission in writing it?

After my TBI, all I wanted was to return to work and resume my old life. During this pursuit, I felt a sense of anxiety and hopelessness. I made several mistakes that prolonged my recovery. I didn’t want other TBI survivors to make the same mistakes or feel the same way I did.  

In the weeks leading up to my return to work, I anxiously flipped through my traumatic brain injury recovery books. I scoured bookmarked websites for answers, help, and hope. Despite pushing through a headache, dizziness, and exhaustion, I found little of what I was seeking. 

I wrote my book to help traumatic brain injury survivors like me feel less lost when trying to return to work or school. My goal was to provide tools, strategies and resources to support mild TBI survivors in their reintegration into the workplace and educational settings. I want them to know there is hope and they are not alone.

Q: Thank you for this conversation; I hope it inspires our readers! Any last thoughts for those who may be facing adversity but don’t know what steps to take next?

If you are reading this and facing adversity, seek out your tribe. Connect with others who are navigating similar challenges. Share your story and learn from others.  You can connect with these people on your favorite social media platforms, in support groups, or at community meet-ups.  Look for advocates and content creators who offer valuable insights and resources. Embrace self-help or recovery books that inspire growth. Seek support from friends, family, medical providers, and mental health specialists, and remember that you are not alone on this journey.

You may also enjoy reading Adrenal Fatigue: Diagnosing the Burnout Epidemic, by Aviva Romm, MD.

The post Rebuilding Life After a Traumatic Brain Injury: A Q&A with Kelly Tuttle appeared first on BEST SELF.

Estimated reading time: 12 minutes

Nothing about addiction is easy, but the first step to recovery is coming out of hiding and being willing to receive help

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[The following essay is an Excerpt from The Fix Your Addiction Handbook, by Faust Ruggiero, M.S., reproduced with permission.]

“It is where arrogance and humility trade, and the willingness to embrace the wisdom of those who know the way is born.“

Addiction is all too often a secretive way of life. Addicts are very slow to admit that there could be a problem with a substance or another activity. Family members, who are often embarrassed and afraid of what might happen if they disclose what is occurring, can become addiction coconspirators. They hide what the addict is doing and also what it is doing to them. This creates fertile ground for the addiction to grow and makes it difficult for others who are willing to help.

It is so important to let others in to help. It is difficult to make decisions that are in the best interest of both the addict and family members when everyone is continuously caught up in the downward spiral that addiction creates and everyone is hiding what is happening. An addiction can change everything about the way a family operates. Relationships suffer, there is often significant financial loss, communication is typically avoided, and in some cases, abuse and physical harm are a distinct possibility.

It is embarrassing to let others know what is happening because they will also know that the mask you have been wearing for so long is hiding the fact that you are a member of one of those families where an addict lives, and things are far from perfect. We all like others to believe we are doing well and happy. We fear becoming the focal point of gossip, and we fear that others will look down on us. No one likes to be thought of as that family down the street with a dirty little secret. Though this may not be what will happen, it is very easy for our minds to create that scenario.

Out of the Closet

At least in the short run, keeping secrets keeps others from knowing who we are and what is happening in our lives. If we are successful secret keepers, we avoid the embarrassment of having others know that our families have severe problems. It keeps us from feeling vulnerable and, in some cases, at the mercy of unsympathetic and ruthless people. It allows us to navigate in a world that can be cruel and unforgiving without surrendering the more intimate details of our lives. It protects us and reduces the potential impact of vicious attacks from other people.

The unfortunate side effect of keeping secrets is that we remain prisoners behind the masks we create. We must be constantly on guard and ready to fend off potential assaults, and we can live in a state of emotional paranoia, doing everything we can to keep others from understanding who we are and what we are experiencing. Staying in the addiction closet is an admission that we don’t measure up to other people we think are living lives that are happier and more together than ours. When we are hiding an addiction, we are hiding who we are, either as the addict or as the family member who is experiencing part of the addiction. Whether you are an addict or a family member, no one wants this secret to become common knowledge.

If you are going to get help to stop the damage the addiction is doing, then you are going to have to come out of the addiction closet and stop protecting the secret that continues to nurture this horrible way of living.

There will be an uncomfortable period in the early stages of recovery. So, people are going to learn that you are either addicted or that you are living with an addict. That may not feel good initially, but the goal is to stop the addiction and get healthy. What others say does not matter. Would you rather protect your secret and continue to live a life of pain at the hands of the addiction, or are you willing to step out from behind the shadows, get the help you need, and begin to live a happy and healthy life?

You are not going to broadcast the fact that you are either addicted or that you are living with an addict. You are not going to tell the world every horrible little detail about what you have been living with. You are simply going to ask other people for help, which, by definition, breaks the veil of secrecy and puts you in a position to move past the addiction. Others may find out that you are doing this, but the truth of the matter is that addiction is hard to keep under wraps forever. Sooner or later, they will find out something. It makes far more sense to have them find out that you were living with an addiction and that you had the courage to take the necessary steps to address the problem. Once again, it is not about what anyone else thinks. It is about you getting help for a serious life-threatening problem.

Taking the First Steps

The hardest part of addressing any problem is to know what to do first and how to do it. You start by deciding to get help. Nothing happens until you make that decision. When you do, there is no turning back. You must decide that this is what you are going to do, that nothing is going to stop you, and that you are not going to second guess yourself or find reasons to either put off the decision or negotiate your way into a process that keeps you comfortable and not fully committed to what you need to do.

Having decided to get help for the addiction, the steps you need to start your recovery process are:

1. Make an appointment with your primary care physician to determine if any physical concerns must be addressed.
2. Decide whom you will ask for help, make an initial appointment with that person, or attend your first support meeting.
3. Present as much information as possible to those who will help you.
4. Be willing to attend your second counseling session or support meeting.
5. To be willing to take the advice of people you are asking to help you are giving.

I will expand on each of these steps to help you more clearly understand the process involved. Initially, since this is unknown territory for you, taking your first steps can be difficult. It can be an emotional time for you, so it’s a little easier if you understand precisely how to proceed as you take your first steps.

1. Make an appointment with your primary care physician to determine if any physical concerns need to be addressed––Since trying to decide whom to call to start your recovery program can be intimidating, start with your primary care physician. Make an appointment with this person, and present them with as much information about what is happening as possible. This should include the type of addiction you are dealing with, how long it has been happening, any physical problems that have developed, and your family history, particularly as it relates to addiction.  Your primary care physician will ask you many questions about what is occurring and often has a list of addiction specialists, rehabilitation centers, support programs, and other professionals who can help you start the process.                                                                                    
2. Decide whom you will ask for help––If your primary care physician gives you an initial contact person, call that person. That person might be a professional counselor, a 12-step program contact, or another professional with an addiction background. Make an appointment for an initial consultation, or be willing to attend one support meeting on a trial basis. Taking this step helps you in two ways: (a) it helps you make the first step to take the problem out of the family and into the hands of a professional or support person, and (a) it gives you a direction that includes other people to help you, and more of the relevant information you need to understand the addiction and how to move past it.                                                                   
3. Present as much information as possible to those who will help you––This will help them formulate a program that meets your needs. Anyone’s ability to help you depends on how much accurate information you give them. You don’t have to have all the answers. You have to be willing to answer questions honestly and provide the facts you need, so they may understand what you have been living with and the initial steps you can take to begin the recovery process.                                                                                
4. Be willing to attend either your second counseling session or your second support meeting––Even though you have taken the right steps to secure those people who are going to help you in the initial stages of the recovery program, once you are there, it will still be new territory, and it can be a bit intimidating. It is very easy to turn away at this point and try to convince yourself that you didn’t get much out of it, it’s not for you, or make some other excuse not to go. Remember, even moving in the right direction, including a program that can save your life and help make it a happy place to live, can be uncomfortable. It is stepping out of what you considered a comfort zone and into an unknown way to live with new people you don’t know yet. Tell them if you are having a difficult time, and let them gently guide you as you progress in the program.                                                      
5. Be willing to take the advice of people whom you are asking to help you are giving–– Getting help for addiction has all the classic approach-avoidance feelings that cause us to run away from what we are trying to do. The advice here is to slow down and keep your emotions from overriding what your brain tells you to do. Be willing to trust these people enough to continue to get to know them and to understand what they are telling you to do. No one is expecting you to understand the information immediately. There are no tests to determine if you do. You are attempting to step out of an addictive way of life and into a recovery program that can have tremendous positive effects on your life. Try to relax as much as you can, confide in these people, and let them guide you through the program.

Room to Breathe

Living with an addiction can be a stifling experience. Sometimes, it’s difficult to catch your breath. In its mildest cases, it could be a loss of finances, verbal arguments, compromised family time, and priorities that are left unaddressed. In the more serious cases, it could be loss of homes, health, severe cases of abuse, and death. Addiction does not discriminate; it has no boundaries, and it respects no one. Addicts are often caught in an obsessive-compulsive disorder that can destroy their lives and have a severe impact on those close to them. Family members never know precisely what to expect, are always prepared for the worst, and are often exhausted by the emotional tug-of-war that defines their lives. Just having a moment to catch one’s breath is a Godsend.

Addicts and family members alike pray for an end to this vicious cycle and say they are willing to do anything to make it stop. However, when the time comes to follow through and pursue a course of recovery that includes people to help them through the process, they can struggle. For those who are willing to stretch beyond the clutches of the addiction and reach out to others who have experience with addiction or have expertise in an area that can guide them into the beginnings of a recovery process, they can finally catch their breath knowing that they don’t have to do this alone, and that others are there any time they need help.

Asking for help can be difficult for two reasons:

• It demands that you surrender control part of your life to someone you do not yet know.
• It demands that you trust someone who knows how to help you but who you do not yet have a history with.

Keep this in mind. As you take these initial steps into the recovery process, you have decided to remove yourself from a life that was often suffocating, abusive, and unrelenting. You are making this decision because you understand that if you continue to stay in the clutches of the addiction, you will remain unhappy, abused, and emotionally exhausted. Allowing other people to help you can set the stage for a life that can be significantly more productive, happier, and more peaceful. To make this happen, however, you need to take the initial steps to gain a better understanding of addiction and the treatment alternatives that are available to you.

The willingness to let others help is the initial step you need to begin your recovery from the clutches of the addiction.

Many people, knowing that they must do something to stop the damage the addiction is doing and to take control of their lives, never decide to get help. The decisions are the necessary first steps, but the follow-through is equally important. Decide to do what it takes to restore order and sanity to your life. Be willing to let others in and accept the advice and assistance they are willing to provide. If you do, your journey into a life of recovery from what the addiction is causing can finally begin.

Nothing about addiction is easy, and no one says recovery will be. On the other hand, you will be dedicating yourself to a program with a solid and positive forward progression, with people with the experience and expertise to help you open new doors that can lead to the happiness that is waiting for you. Make the decisions, follow through, and begin what can become the best part of your life.

You may also enjoy reading Taking The Hand of The Unknown: A Journey From Addiction to Intuition, by Amelia Stuart.

The post Letting Others In: The First Step in Getting Help with Addiction appeared first on BEST SELF.

Estimated reading time: 7 minutes

While sound healing is an ancient and sometimes complex ritual to soothe the nervous system, you can bring a simple practice to your home

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Sound baths can be a glorious, transformational experience. You might walk into a room where a sound healer has a wall of gongs, iridescent singing bowls, and an assortment of vibrational accouterments, like crystal pyramids and ethereal chimes. When experiencing a professionally guided sound bath, we personally have felt a huge energetic shift, a deep clearing of the innermost layers of our beings, where stress is simply powerless against the resonating tones of the instruments.

Jessica Cross, co-author of our book Seasons of Sound: Sound Healing for All of Life’s Seasons, recalls her first sound bath experience. She was lying in savasana, aka “yogi naptime,” at the end of a yoga class and could hear calming, deep tones coming from the front of the room. Since her eyes were covered, she had no idea where the sounds were coming from. After class, she made a beeline for the instructor and said, “What was that? I have to know.” It felt like an immediate release of the tension she had carried into the room due to the relentless stress of her corporate job. But the calming state of a sound bath experience can feel fleeting and so out of reach once we’re thrown back into the chaos and whirlwind reality of daily life.

One might consider a sound bath experience as a vibrational spa day; instead of thinly sliced cucumbers on your eyelids, you might have a lavender-scented eye pillow, and instead of a deep tissue massage with well-trained hands, your muscles release as the parasympathetic nervous system activates upon hearing and feeling calming tones of bowls and gongs. If you’re lucky, you might experience a spa day once a year. This is why when you walk into any grocery store, you can see self-care products scattered throughout, like essential oil-infused shampoos and body lotions. We are all trying to capture the feeling of luxury and calm in our own homes.

With sound healing, small Himalayan singing bowls are ubiquitous in yoga studios, wellness gift shops, and, of course, there are tons of options under $10 online. Even our local 5 Dollar Store in Austin, Texas carries tiny metal singing bowls. All too often, these types of singing bowls are used as home decor rather than the mindfulness tools that they are. We always recommend buying ethically made, sustainable instruments whenever possible, and we love finding second-hand sound healing tools.

But however one has procured a singing bowl, let’s use it for its intended purpose: meditation and moving towards a more mindful state of awareness.

As sound healers and yoga teachers, people often ask us what to even do with a little 3-inch singing bowl. Rather than keeping the bowl to store coins or crystals, we recommend incorporating the bowls and other easily accessible practices, like hand mudras and yogic breathwork, into your home meditation. (Hand mudras are an ancient practice of using hand gestures to amplify positive qualities within yourself. For example, one might touch the pad of a thumb to a pointer finger during a seated meditation to increase a sense of focus and concentration.)

In our book, we include home practices for singing bowls and gongs aligned to both Earth’s seasons and the seasons of life you’re experiencing. For example, in wintertime, you might wish to slow down and grab a hot cup of tea, wear cozy socks, and snuggle with your fur baby — we have written a meditation and home singing bowl practice to help you generate that feeling of snuggle and warmth with your mindfulness practice. Below is a simplified Winter Home Singing Bowl Practice — there are more robust and detailed practices to be found in Seasons of Sound:

Winter Home Singing Bowl Practice

1. Find a quiet, comfortable space in your home where you won’t be disturbed. Sit tall in a cross-legged position, on your knees and shins, or in a chair with your palms facing up on your knees.
2. Take Hakini Mudra with your hands and take several rounds of natural breath in and out of your nose at your own pace. (For Hakini Mudra, lightly press the fingertips of your left hand and right together, creating a globe shape with your hands.)
3. Begin to comfortably elongate your exhalation by a count of one or two. Complete five to 10 rounds of breath with a focus on the elongated exhalation and Hakini Mudra.
4. Repeat to yourself, “I embrace the opportunity to slow down and reconnect with myself.”
5. When you feel centered and grounded, release Hakini Mudra, pick up your singing bowl, and hold it in your non-dominant hand and the mallet in your dominant hand. Maintain a soft gaze and intentional energy as you prepare to play your bowl.
6. Gently strike the bowl with the mallet at the rim, creating a rich, resonant tone. Let the sound fill the space around you and feel the vibrations reverberating through your body.
7. As you turn your attention inward, continue to strike the bowl and gradually increase the count in between strikes to 20 or wait until the sounds of the bowl become inaudible before striking again.
8. Let the sound of the bowl guide your breath, inhaling deeply as you strike the bowl and exhaling slowly as the sound fades away.
9. When you feel ready, gently set the singing bowl down and return to Hakini Mudra for a few moments.
10. Sit quietly and observe any sensations or changes in your body and mind.

The science of sound healing can get complicated quickly, but the main takeaway is simple. Calming sounds can slow our heart rate and breathing through a process called “entrainment.”

Entrainment is the synchronization of our internal rhythms, like heart rate and breathing, with external rhythms, such as the tempo of music. We’ve evolved on this planet surrounded by sound vibrations. Harsh, loud tones can trigger our Fight/Flight/Freeze/Fawn response, while predictable, softer, and soothing tones activate our Rest/Digest response, offering tremendous health benefits, including better sleep, digestion, and focus.

Sound healing has a long and rich history. One of the earliest known instruments used for this purpose is the didgeridoo, an ancient healing tool from the Aboriginal people of Australia, possibly used for over 40,000 years! Traditionally made from hollowed-out eucalyptus branches, the didgeridoo produces a range of overtones, harmonics, and other complex sounds. These sounds are manipulated by changing the shape of the mouth, using techniques like tongue placement, breath control, and vocalizations. The didgeridoo is believed to have powerful spiritual effects, fostering a deep sense of physical and emotional well-being and is often played during healing ceremonies.

Think about your own life: how many times has sound brought you comfort and ease? As a baby, you might have been soothed by the hum of a vacuum cleaner. On vacation, the gentle sound of waves lapping against the shore might have relaxed you. Throughout human evolution, sounds have signaled to our nervous system when to relax and when to prepare for danger. In a sound healing session, we recreate these calming experiences.

Knowing that sound healing is supported by science and deeply rooted in human evolution, it makes sense to incorporate soothing sound experiences into your daily life. While live sound bath experiences are wonderful, consistency is key to making long-term wellness shifts. So, why not use that little singing bowl to its full potential and create your own sound-healing ritual at home?

You may also enjoy reading The Sacred Pause: The Art of Activating Healing Energy, by Travis Eliot.

The post The Benefits of Sound Healing and How to Develop a Home Practice with a Singing Bowl appeared first on BEST SELF.

Estimated reading time: 10 minutes

Discover the benefits of functional fitness for longevity and overall health, and how to design a personalized program and adapt workouts for your age and fitness level

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Do you want to feel stronger, move better, and live a longer, healthier life? Look no further than functional fitness! I’m an experienced fitness expert who has helped countless people improve their daily lives through the power of functional training. In this article, you’ll discover the secrets to mastering functional fitness and how it can transform your life. Get ready to unlock your true potential, no matter your age or fitness level!

Key Components of Functional Fitness

As a fitness enthusiast and professional, I’ve always been passionate about functional fitness because it focuses on our overall well-being and ability to perform daily tasks effectively.

While many people chase aesthetic goals or specialize in a specific sport, functional fitness emphasizes the practical aspects of our physical health, keeping you fit for everyday life.

There are five key components of functional fitness that we should prioritize in our training: strength, muscle mass, cardiorespiratory fitness, balance and flexibility, and mobility.

Strength

Developing strength is crucial for maintaining our independence, reducing the risk of injury, and increasing longevity. As Peter Attia emphasizes, strength is more important than muscle mass for reducing all-cause mortality.

Incorporating compound exercises like squats, deadlifts, and push-ups into our fitness routine is an excellent way to build functional strength that translates to everyday activities.

Muscle Mass

While strength is paramount, maintaining a healthy muscle mass is also essential for functional fitness.

As we age, we naturally lose muscle mass (a process called sarcopenia), which can lead to frailty and an increased risk of falls. By engaging in regular resistance training, we can slow down this process and maintain a more robust and functional body.

Cardiorespiratory Fitness

A well-rounded functional fitness program should also prioritize cardiorespiratory fitness. Improving our cardiovascular health has numerous benefits, including increased longevity, as Peter Attia discussed. Incorporating activities like brisk walking, cycling, rowing or swimming can help improve our cardiovascular fitness and overall endurance.

Balance and Flexibility

Balance and flexibility are often overlooked but are crucial components of functional fitness. Improved balance helps us avoid falls and navigate uneven surfaces with ease, while flexibility allows us to move our joints through their full range of motion.

Activities such as yoga, Pilates, or tai chi can significantly enhance our balance and flexibility.

Mobility

Finally, mobility is a vital aspect of functional fitness. It involves the ability of our muscles and joints to move freely and efficiently, allowing us to perform daily tasks with ease.

Incorporating dynamic stretching, foam rolling, and targeted mobility exercises into our routine can help keep our bodies agile and pain-free.

As someone who has personally struggled with mobility issues in the past, I can attest to the importance of focusing on all components of functional fitness.

I used to focus mainly on building muscle mass and strength, neglecting other aspects like flexibility and mobility.

Over time, I started experiencing discomfort and limitations in my movement. It wasn’t until I adopted a more holistic approach to fitness that I saw a significant improvement in my overall physical health and daily life.

By prioritizing these key components, we can all enjoy a more functional and fulfilling life.

The Link Between Functional Fitness and Longevity

Longevity is an aspiration for many of us, and functional fitness plays a crucial role in achieving it. A well-rounded functional fitness routine can significantly improve our overall health, quality of life, and, ultimately, extend our lifespan.

The connection between functional fitness and longevity can be attributed to several factors, including reducing the risk of chronic diseases, maintaining independence, and improving mental health.

Reducing the Risk of Chronic Diseases

Individuals who prioritize functional fitness, particularly cardiorespiratory fitness, experience a reduction in all-cause mortality. Engaging in regular physical activity can help reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and certain cancers.

Furthermore, functional fitness routines can help manage blood pressure, improve blood sugar control, and reduce inflammation, all of which contribute to a longer, healthier life.

Maintaining Independence

One of the most significant benefits of functional fitness is its focus on maintaining our ability to perform daily tasks with ease.

As we age, our strength, mobility, and balance naturally decline, leading to a potential loss of independence. By prioritizing functional fitness, we can help preserve our independence and continue to live an active, fulfilling life well into our later years.

Improving Mental Health

The link between functional fitness and longevity is not limited to physical health. Engaging in regular exercise is known to improve mental health by reducing stress, anxiety, and depression.

Furthermore, staying physically active can help maintain cognitive function, reduce the risk of dementia, and improve overall brain health. A healthy mind is a critical aspect of a longer, happier life.

In my own experience, focusing on functional fitness has not only improved my physical health but also my mental wellbeing. Through a comprehensive approach to fitness, I’ve managed to maintain a healthy weight, improve my mood, and reduce my overall stress levels.

I have no doubt that this approach to fitness will continue to serve me well as I age, and the same will go for you.

To sum up, functional fitness is an essential component of a healthy lifestyle that directly contributes to increased longevity. By prioritizing strength, muscle mass, cardiorespiratory fitness, balance and flexibility, and mobility, we can significantly reduce our risk of chronic diseases, maintain our independence, and support our mental health.

Embracing functional fitness as part of our daily routine will not only improve our quality of life today but also pave the way for a healthier, more fulfilling future.

Designing a Functional Fitness Program

Creating a functional fitness program tailored to your individual needs and goals is essential for reaping the full benefits.

Here are some steps to help you design a well-rounded functional fitness program that supports your journey toward longevity:

1. Assess Your Current Fitness Level

Before starting any new exercise routine, it’s important to evaluate your current fitness level. This will help you establish a baseline and set realistic, achievable goals.

Consider consulting a fitness professional or a healthcare provider to help with this assessment, especially if you’re new to exercise or have any pre-existing medical conditions.

2. Define Your Goals

Next, you’ll want to establish clear fitness goals so you can design an effective functional fitness program. Your goals might include weight loss, increased strength, improved mobility, or enhanced cardiovascular endurance. Maybe you just want more energy, to become more injury resistant, or to simply feel better every day.

Be specific and set both short-term and long-term goals, as this will help you stay motivated and track your progress over time.

3. Choose the Right Exercises

Select exercises that target each of the key components of functional fitness. Some examples include:

• Strength and muscle mass: Focus on compound movements such as squats, deadlifts, push-ups, and pull-ups. These exercises engage multiple muscle groups simultaneously and mimic movements you might perform in everyday life.
• Cardiorespiratory fitness: Incorporate aerobic activities like jogging, cycling, swimming, or zone two training, to improve your cardiovascular health.
• Balance and flexibility: Add exercises such as yoga, Pilates, or tai chi to your routine. These activities can help improve your balance, flexibility, and coordination.
• Mobility: Include dynamic stretching and mobility drills such as leg swings, side-steps or hip circles to enhance your range of motion and prevent injury.

You can include a component of each into a composite routine that you do a few times a week, or you can focus on only one component during your exercise session, then another component the next session and so on until you’ve cycled through all 4…then repeat.

4. Create a Schedule

Consistency is key when it comes to functional fitness. Develop a weekly schedule that includes a mix of strength training, aerobic exercise, and flexibility/mobility sessions.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with two or more days of strength training.

5. Monitor Your Progress

Track your progress over time to stay motivated and make adjustments to your program as needed. You might use a fitness tracker, a workout journal, or an app to record your workouts and track your improvements.

Regularly reassess your goals and make changes to your routine to continue challenging yourself and avoid plateaus.

6. Listen to Your Body

Lastly, always listen to your body and make modifications as necessary. If you experience pain or discomfort during an exercise, stop immediately and seek guidance from a professional.

It’s also essential to prioritize recovery and give your body ample time to rest and heal between workouts. So don’t guilt yourself over ‘rest days’ — in fact, embrace them!

Functional Fitness for Different Age Groups and Fitness Levels

Functional fitness can be adapted to accommodate various age groups and fitness levels. By modifying the intensity, duration, and types of exercises, you can create a functional fitness program that is safe, effective, and enjoyable for whatever fitness level you’re at.

Here’s how to approach functional fitness for different age groups and fitness levels:

Children and Adolescents

Introducing functional fitness at a young age can help instil healthy habits and promote a lifelong love of physical activity!

For children and adolescents, focus on developing fundamental movement skills, coordination, and balance. Some age-appropriate exercises include:

• Bodyweight exercises like squats, push-ups, and lunges
• Jumping and hopping activities
• Climbing and crawling exercises
• Playing games that involve running, jumping, and throwing

Avoid focused strength training exercises for children under 14.

Ensure that exercises are engaging, fun, and safe for young participants.

Adults

For adults, functional fitness should focus on maintaining and improving strength, flexibility, and cardiorespiratory fitness.

A well-rounded program should include:

• Aerobic exercises like brisk walking, jogging, or cycling
• Strength training exercises such as squats, deadlifts, and push-ups
• Flexibility exercises like yoga or static stretching
• Balance and coordination exercises, including single-leg stands and agility drills

Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.

Older Adults

Functional fitness is especially important for older adults, as it can help maintain independence and prevent age-related declines in physical abilities.

For older adults, the focus should be on exercises that improve balance, mobility, and muscle strength. Consider including:

• Low-impact aerobic activities like walking, swimming, or cycling
• Strength training exercises using light weights or resistance bands
• Flexibility exercises like gentle stretching or tai chi
• Balance exercises such as standing on one leg or practicing heel-to-toe walking

Older adults should consult with a healthcare provider or fitness professional to ensure their exercise program is safe and appropriate for their needs.

Beginners and Those with Limited Mobility

If you’re new to exercise or have limited mobility, it’s imperative to start with a gentle, gradual approach to functional fitness.

Begin with low-impact activities and progress slowly as your fitness level improves. Some exercises to consider include:

• Seated or supported cardio exercises like seated marching or chair aerobics
• Strength training exercises using light weights or bodyweight resistance
• Gentle stretching and range-of-motion exercises
• Balance exercises that can be performed while holding onto a sturdy support

Always consult with a healthcare provider or fitness professional before beginning a new exercise program, and listen to your body to avoid overexertion or injury.

By adapting functional fitness to suit your specific age and fitness level, you can ensure that you can reap the benefits of improved strength, mobility, and overall health.

Remember to be patient, consistent, and enjoy the journey toward lifelong wellness.

In Conclusion

Functional fitness is a comprehensive approach to exercise that focuses on enhancing the body’s ability to perform daily activities efficiently and safely.

By incorporating a variety of exercises, including cardiorespiratory fitness, strength training, flexibility, and balance, functional fitness can improve overall health, reduce the risk of injury, and promote longevity.

Whether you’re a young athlete, a busy adult, an older individual, or someone with limited mobility, functional fitness can be tailored to meet your unique needs and abilities.

Remember, the key to functional fitness is consistency and progression. Be patient, listen to your body, and enjoy the journey towards a more active, healthier life. So, lace up your shoes, get moving, and experience the benefits of functional fitness for yourself!

You may also enjoy reading As Mainstream Medicine is Failing Us, is Functional Medicine the New Frontier? by Sophia Smith.

The post Functional Fitness: What It Is and Why It’s Important appeared first on BEST SELF.

Estimated reading time: 6 minutes

Sleep is a human need which we all require; so why is there so much resistance to it? I’ve learned the hard way the importance — and joy — of sleep

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We are more powerful than we think. We can make changes in our lives that will improve our health and increase our chance of happiness. But people keep telling us that we can’t. Over the past fifty years or so, a myth has grown, telling us all that we are simply products of our environment, that we are powerless to change our lives. The story goes that we are shoved around by outside forces, things beyond our control. We wonder what can we do. The way we act, the people we love — all of this, we have been told time and time again — is beyond our control. But all of this is poison for the heart and soul.

If we look into ourselves, we know that, while we can’t control absolutely everything in our lives, we can make choices that shape our future. We can act in ways that help to create our dreams. Literally. This is something we need to celebrate.

It’s not always easy to make the decisions we need to make, but we have the power to make them. Take the example of sleep — the cornerstone of healing and foundational health. Choosing to sleep more and better seems like a relatively simple matter. But it is not, especially in America, where success is often defined by productivity.

In order to make the decision to sleep more, we need to stand up against a culture which dismisses sleep.

We are told that sleep is for lazy people. Ambitious people need to push themselves to the point of exhaustion. Most of us are raised to see success in our careers as more important than our own health or peace of mind. But I now know that the quality of our lives depends on good sleep.

A confession: I know this, because I fell into the trap of believing in the false god of career success for many years. I never got more than four or five hours of sleep a night, and sometimes less. It is hard for me to admit that I let this continue. I believed that doing my job was more important than being healthy and happy. Looking back at those years, it’s difficult for me to understand why I felt that way. But I did. I got up early and began work before other people, and then when I was home, I continued to work late into the night. Ahem, actually, I worked into the early morning.

So I’ve been there, and I’ve experienced the mistake. I chose the mistake. In fact, I am embarrassed to say that I bragged about it. I often told friends that I was just one of those people who didn’t need much sleep. I spoke with pride about working until 2:00 a.m. or 3:00 a.m. I enjoyed sending work-related emails in the middle of the night. Somehow, I made myself believe that doing this was a sign of virtue.

But the evidence was all around me that I was wrong. I just stubbornly refused to see it.

I just bought into the idea that being productive in my job was the most important thing. I was obsessed by my work. Does this sound familiar? I’m guessing that it might. A lot of us have bought into the myth that career success equals happiness.

I had read about the negative effects brought on by lack of sleep. The weight gain. Heightened blood pressure. Diabetes. A damaged immune system. The negative effect on mood. And then my weight went up. My blood pressure went up. I didn’t develop diabetes, but I probably would have if I had not made a change. I was sick more often than I had been in the past. And I found myself depressed a lot of the time. I wasn’t clinically depressed, but my spirits were low. I wasn’t fun to be around, and I just wasn’t enjoying life. And still I clung to the idea that I was born with a special gift to live well without sleep.

And then I noticed that I was actually less productive at work. I was just tired all the time. Sometimes I would drift off during a meeting. I rationalized these lapses by telling myself that the meetings were just boring. Well, to be fair, they usually were, but that’s not why I fell asleep. And sometimes I would fall asleep while working at my office desk. The lack of sleep definitely affected my productivity. And the most frightening thing was that I was often drowsy while driving. Why did it take me so long to make a change?

I hope that if you recognize yourself in my description that you don’t wait as long as I did to make a change. Have a good, long talk with yourself. Talk with your loved ones. Put your health and happiness ahead of your career. You don’t have to sacrifice your career; you just have to put it into perspective. You don’t have to give up your ambitions, your aspirations. But how valuable is career success if you lose your health and happiness?

Choosing to sleep means making the decision that sleep is crucial to your quality of life.

But it also means learning how to prepare for it on a nightly basis. The first rule is to not do all the things I did for many years. I left lights on in the bedroom. I had either the radio or the television on as I went to sleep. I would habitually check emails and texts as I lay down. I even left the sound turned on my phone, so I could hear the notifications through the night. And my biggest mistake was getting into bed, only to rehash all the day’s events in my mind — the issues I had left unresolved, the tensions with co-workers, the calendar of upcoming events and obligations. It’s a wonder that I was ever able to sleep at all.

Now I approach things differently. Understanding that sleep is a choice, I now embrace preparing for a good night’s sleep. The lights are never on. No radio. No television. My phone is plugged in, but it is turned over, so I never see any light from it, and the sound is turned off. The last thing I do (after wishing my wife good night) is clear my mind and breathe deeply for a couple of minutes. Magic. Sleep comes easily, and the dreams are good. I wake up in a good mood and well rested, ready to launch into whatever the new day holds for me.

My life is better now. I have lost 80 pounds, my blood pressure is perfect, and my immune system has improved. But the most noticeable change has been in my mood. I look forward to every day. I don’t get drowsy during the day, and to my great relief, I find that I don’t get sleepy when I drive — even on long trips. I still love my work, but I have turned down some opportunities which would have put too much pressure on me. If I hadn’t found love for a second time in my life, all of this would be good, but now it is more important than ever. By making sleep a priority, I look forward to a much longer, healthier life. Dreams can come true.

You may also enjoy reading 5 Things You Can Do to Improve the Quality of Your Sleep, by Stacy Morgan.

The post Choosing to Sleep (and Some Best Practices to Improve It) appeared first on BEST SELF.

Estimated reading time: 8 minutes

Some exercises stand the test of time for good reason…they work. Here are 6 foundational weight-training exercises to build upon

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Undertaking a weight training program is one of the best things you can do for your body. It will allow you to strengthen and shape your body at the same time that it builds such inner qualities as discipline and self-confidence. But getting started can be daunting and confusing for many people.

As a former gym owner and personal trainer, I’ve introduced hundreds of people to the benefits of weightlifting. Many of those people have chosen to work out at home rather than at a commercial gym. They’ve discovered that, by focusing on six key exercises, they are able to get a terrific workout without having to invest a lot of money on equipment.

In this article, I’ll lay out those six key beginner weightlifting exercises you can do at home. I’ll also present you with a progressive plan to best make use of them and spell out what equipment you’ll need to do it.

Essential Home Gym Equipment

There are four pieces of equipment that will allow you to perform the six key weight training exercises:

Squat Rack / Power Cage

A combination squat rack/power cage will provide a safe environment to perform the bench press and squat exercises.

Olympic Barbell

An Olympic barbell has a two-inch diameter bar to take Olympic weight plates. They are truer, better balanced, and easier to work with than standard bars.

Adjustable Bench

A bench that has an adjustable back pad will allow you to perform flat, incline, and decline exercises.

Adjustable Dumbbells

By investing in a quality pair of selectorized adjustable dumbbells, you’ll have the equivalent of a whole rack of dumbbells in one compact, convenient system. Check out this thorough research into the best adjustable dumbbells on the market.

The 6 Best Beginner Weightlifting Exercises

1. Squats

Why Do It

The Barbell squat is an effective overall body strengthener. In addition to targeting your glutes, quadriceps, and core, it will also rev up your metabolism to help you burn calories both during and after your workout.

How to Do It

1. Position a bar on a squat rack just below shoulder level. Load the bar with the appropriate weight, then step under the bar, positioning it high on the back of your shoulders. Grasp the barbell with a wide overhand grip position.
2. Unrack the bar and take a step back. In this starting position your feet should be shoulder-width apart, your lower back in a neutral position, head looking straight ahead and knees slightly bent.
3. Hinge at the hips to descend into a parallel squat position, where your thighs and calves form an angle of slightly less than 90°.
4. Push down into your heels to ascend back to the starting position. When you have completed your reps, carefully step forward to place the bar back on the rack.

Avoid these common mistakes that people make when squatting.

2. Bench Press

Why Do It

The bench press is a fundamental upper body strengthener. Its main focus is on working the pectoral muscles, with a secondary emphasis on the deltoids and triceps. It also activates the abdominals and upper back muscles.

How to Do It

1. Place a flat bench in the middle of a power rack. Set the j-hooks on the rack at arm’s length when you are lying on the bench. Now place an Olympic bar on the j hooks and load the appropriate weight.
2. Position yourself on the bench and adjust so that your face is directly under the bar. Your feet should be firmly planted on the floor.
3. Reach up to grab the bar with an overhand grip slightly wider than shoulder width apart.
4. Unrack the bar and bring it over your chest.
5. Inhale as you slowly lower the bar to your nipple line.
6. Exhale as you press the bar back up to full arm extension. Be sure to keep your hips down on the bench throughout this movement and avoid bouncing the weight off your chest.
7. Repeat for the required rep count and then place the bar back on the rack.

It’s possible to increase your bench press by performing other related upper body exercises.

3. Deadlift

Why Do It

The barbell deadlift is another very effective overall strength and power builder. As well as targeting your hamstrings, glutes, lower and upper back it will also strongly engage your core muscles.

How to Do It

1. Place an Olympic barbell on the floor and load it with the appropriate weight.
2. Stand behind the bar with your mid feet directly under it and feet shoulder-width apart.
3. Injured the hips to go down to grab the bar with an overhead grip. Allow your heart to move backward so that in the bottom position your torso is at about a 30° angle. Do not round your back and thrust your chest up as you are holding the bar.
4. Maintaining a tight core, pull the bar up as you hinge the hips to come back to a standing position. Look directly ahead, keeping your shoulders down and the bar close to your body throughout.
5. Smoothly returned the bar to the floor, once more hinging at the hips.
6. Continue for the required rep count.

Find out how working out can help your PTSD.

4. Shoulder Press

Why Do It

While its primary target is obviously the three muscles that make up your deltoids, the shoulder press is actually a multipurpose exercise that will also engage the muscles of your back, abdominals and arms. This is also a good exercise for core stabilization.

How to Do It

1. Place the J hooks on your power rack at shoulder level and put an Olympic bar on the rack. Now load the bar with the appropriate weight.
2. Stand in front of the bar with your feet shoulder-width the part and grasp the barbell with your hands slightly wider than shoulder width, using an overhand grip.
3. Unrack the bar and bring it back to rest across your clavicles.
4. Maintaining a neutral spine, press the bar directly overhead until just short of elbow lockout.
5. Lower the bar under control to the starting position.
6. Repeat for the required rep count and then return the bar to the rack.

This is also one of the best exercises for older adults.

5. Alternate Dumbbell Curls

Why Do It

The alternative dumbbell curl is one of the most effective ways to strengthen and develop the biceps of the upper arm. This exercise allows you to work each arm individually, allowing you to condition and sculpt your biceps. The core is also involved in stabilizing the body throughout the movement.

How to Do It

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with the palm facing forward.
2. Flex the right elbow to bring the dumbbell up towards your shoulder level. In the top position, your palm should be facing upward. Be sure to keep your back straight, your elbow and at your side, and to avoid swinging to create momentum. Squeeze the bicep tightly in the top position.
3. Slowly lower the dumbbell back to the start position, and then repeat with the left arm.
4. Continue to alternate sides until you have completed your rep count.

6. Dumbbell Lunges

Why Do It

The dumbbell lunge targets the quadriceps, hamstrings, and glutes. This is a great exercise for firming the thighs and butt.

How to Do It

1. Stand with your feet shoulder-width apart and arms at your side with a dumbbell in each hand.
2. Keeping your head up and your spine in a neutral position, tke a large step forward with your right leg. At the same time, bend your knee to a 90° angle and drop your thigh until it is parallel to the floor. The left knee will drop behind you so that you are balancing on the toes of your left foot. This should create a straight line from your lower back to the back of your knee.
3. Push through the right heel to stand upright and then return to the starting position. Repeat on the opposite side.
4. Continue alternating legs until you have completed your rep.

A Progressive Workout Plan

If you have never worked out with weights before, you should start out doing these exercises without any resistance at all. Perform them with only your body weight until you are confident in the movement pattern. Then, on the barbell exercises, start using an unloaded Olympic bar. For the dumbbell exercises, use the lightest weight available.

For the first month, do 3 sets of 15 reps on each exercise. Then progress to the following set and rep scheme to become progressively stronger and more muscular:

• Set One – 20 reps
• Set Two – 15 reps
• Said Three – 10 reps
• Set Four – 8 reps

On each set, use a weight that will allow you to just complete the required rep count. The last two or three reps should be quite challenging. As you get stronger, you will find them less challenging. That is when you should put the weight up slightly so that, for instance, you are now doing 20 reps with the weight you were previously doing 15 reps.

By following this type of progression you will be constantly placing greater stress on your muscles, forcing them to adapt by getting bigger and stronger.

Summary

In this article, I have laid out a complete beginner’s weight training workout that you can do at home with minimal equipment. I recommend following this program for at least six months in order to develop a foundation of strength and muscle. You will then be able to add more specialized exercises.

You may also enjoy reading

The post 6 Beginner Weight Lifting Exercises for Home or Gym appeared first on BEST SELF.

Estimated reading time: 9 minutes

For me, The Art of Peaceful Living evolved breath by breath, one tiny step at a time over many years…as a means of survival

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“To practice any art, no matter how well or how badly, is a way to make your soul grow, for heaven’s sake. So do it.”

—Kurt Vonnegut

For me, The Art of Peaceful Living came breath by breath, one small footprint at a time over the course of many years. It happened accidentally on purpose as a form of survival.

On the one hand, you can look at art as the masterpiece. The complete vision of beauty that is impossible to replicate. On the other hand, you can look at art as a process. Each tiny part carefully created with intention harmonizing with each tiny part that came about by chance (maybe even by mistake). Then somehow, the merging of the two fit perfectly into place, creating a work of art. The latter is how I discovered The Art of Peaceful Living.

Life itself is rarely peaceful.

Looking back to the beginning of my journey, stress was a common theme in my life. Over a seven-year span, between the ages of 23-30, I experienced a whirlwind of major life changes. I graduated from college, got married, started my first “real” job, got pregnant, had my first baby boy, then moved out of my home state for the first time in my life. All of this happened between the ages of 23-25. At an age where I was just learning to be an adult in the world, I found myself faced with many transitions and a lot of uncertainty.

A young mom and new military spouse, my steady life became a fast-moving train. In the next five years, I moved five times, suffered the loss of a beloved dog who was riddled with cancer at the young age of five, grieved a miscarriage that I blamed myself for, spent 11 days in the hospital with my two-year-old son who had severe complications with pneumonia, and celebrated the birth of my second baby boy. While there wasn’t much positivity or joy in any of those life moments, I can finally look back and fondly recall those hard times as The Bootcamp Years.

The Bootcamp Years of marriage take place in the first five years of marriage. This is the time when most newlywed couples learn to maintain and develop their own identity and understand and grow their new identity as one half of a couple. The Bootcamp Years of parenting take place when children are between the ages 0-5. These are the years when new parents go through the stages of pregnancy, delivery and embarking on their parenting journey.

In both cases, there is stress involved as people transition from individual to being part of a new and growing relationship.

When The Bootcamp Years of marriage and parenting occur over the same time span, stress can exponentially wear down each individual and have a significant impact on the relationship. 

It was during The Bootcamp Years that I started doing small things that fit into the hustle and bustle of my life. As a young wife and mother, I realized that when I could do something small for myself, I would feel better. To make it through the long days of parenting (mostly by myself), I began to carve out small pockets of time where I could rest, restore, and rejuvenate. Taking small bits of time, rather than trying to create big blocks of time, made taking time for myself possible. These small bits of time also kept me from feeling guilty or self-indulgent, which encouraged me to keep doing what was working. Everyone, including me, benefited from these small pockets of time.

When I look at my life today, I understand how it may appear so much more peaceful in comparison to most. The truth is, I feel stress just like everyone else. In fact, some days stress still takes over me. Even with all the tools I have gained over the years and all of the time I have invested in practice, there are times when stress gets the best of me. I have learned to put less pressure on myself when these days arise, reminding myself often that mistakes make it possible to learn and grow and create new works of art.

Struggle, practice, and creativity have engineered the palette of peaceful practices I use today.

While my palette hosts a vast offering of possibilities, I choose a few at a time to offer what is needed in the moment. I am intentional about the practices I select to bring myself into a more peaceful place and have learned that it is best to be playful rather than rigid in my approach. This wasn’t always the case. Not long ago, I did my best to do as many practices as possible and on a set schedule to make sure I had the perfect balance in each day. Guess what happened? Trying to check off the boxes left me stressed and upset!

The lesson here is that ALL things can cause you more stress, even the self-care practices that are meant to relieve it. The key is to approach your practices with a nurturing mindset. Bringing playfulness and creativity to the process will be more helpful in reducing your stress than being rigid in your approach. As you embark on your journey to practice things that will reduce stress, I recommend beginning your practices when the risk is low. When stress levels are at their highest, chances are anything you try to add into the mix will only add more stress. 

But what if you are reading this article while waving your little white flag because your stress levels are so high you need help? There is one thing you can do right now in this moment to help. Open your calendar and add some white space. Create the space to have time that isn’t scheduled or booked, time where nobody else needs your or attention. Just look at today. Where in your day can you add at least five minutes of white space to your calendar?

Once you create the space, there are so many things you can do. I will share some of my favorites. Remember, it is not going to help if you try to add all of these into your day all at once. Try one or two and see how they fit. If you like them, and they are helpful, keep them. If they don’t fit and don’t feel good, toss them for now and try something else.

Canvas for The Art of Peaceful Living

Small bits of time taken throughout the day yield more rest and less stress over time. Remember, art is about playful curiosity and creativity. Bring that to your palette as you begin to create your masterpiece.

Add White Space to Your Calendar

White space means you get to do whatever you want. It also gives you time to transition from one thing to the next. Too often, we book ourselves back-to-back. Going from one activity to the next without offering transition time increases stress levels. Transition time allows us to fully complete one thing then get in the right mindset before beginning the next. Try carving out some white space (5-15 minutes at a time) between appointments and notice how you feel with this new practice.

Mindfulness and Movement

Mindfulness is the ability to be right here, right now, in this very moment regardless of conditions. Movement improves circulation, releases endorphins, and helps release stress. Mindful movement encourages the brain to focus on the body and breath which reduces the clutter of thoughts taking up space in your mind. The three practices that have inspired mindfulness and movement in my life are yoga, Pilates, and meditation.

Gratitude Practice

Thoughts attract thoughts. When your thoughts are focused on gratitude, you will feel more peaceful and less preoccupied by the things that may overwhelm you. For example, instead of saying “I’m so busy. I don’t have any time for myself.” You could shift to gratitude and say “I am grateful for all the things I get to do today. There is plenty of time for me, too.”

Time in Nature

Nature is healing. Studies have shown that people who have a live plant in their office tend to have fewer complaints about stress. When you carve out a little time to get outside during the day, it can have a positive impact on your ability to de-stress. Try having lunch outside under a tree or taking a walk in nature. Notice how you feel when you can enjoy the fresh air and soak in some vitamin D.

Rest and Sleep

Our bodies were made to work and rest. Too often, we sacrifice sleep and rest to get more things done. When you take the time to rest and restore, you will find yourself to be more productive, because you will operate from a place of focus and restored energy.

Creating Rituals — Morning, Afternoon, and Evening

Rituals are routines we create to offer rhythm and flow at different times of the day. A morning ritual may include meditation while you sip your morning coffee, a skin care routine, and making the bed. An afternoon ritual may be as simple as making a cup of tea and walking outside or sitting in your favorite chair to enjoy it. A bedtime ritual may include dimming the lights in the house, taking a hot bath or shower, and diffusing some lavender. Experiment with the things that feel good at different times of day, then string together two or three to create a ritual. Pick one time of day to begin with rather than trying to create all three at the same time. Taking it slow will keep you from feeling stressed about rituals.

Solitude and Reflection

Time alone can nourish your spirit, especially when you have practices you can use in solitude to quiet down and rejuvenate. Reflection can be done through meditation or journaling, allowing you to assess your day and offer gratitude for all the things that went well.

As you begin to practice The Art of Peaceful Living in your life, be patient. Like all new things, it will take time and consistency for these practices to become part of your daily life. I encourage you to begin with something small, then build as you gain confidence. When in doubt, seek out someone who can support you and coach you through the process.

You may also enjoy reading Morning and Evening Rituals to Enhance Mindfulness & Positivity, by Barbara Larravee.

The post The Art of Peaceful Living appeared first on BEST SELF.

Estimated reading time: 9 minutes

The diagnosis of infertility is stressful and often devastating, but new techniques to calm the mind and body are improving fertility for many women

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“The mind is everything. What you think you become.”

—Buddha

Longing for a baby but being unable to have one is devastating. It seems that everyone around you is getting pregnant, but you can’t, no matter what you do. Perhaps you have been trying to conceive for what seems like forever, but still don’t have your baby. You may feel like you’ve tried everything and are losing hope. The diagnosis of infertility is stressful and often devastating—emotionally, mentally, physically, spiritually, and sometimes financially. The infertility journey can be long and challenging; its impact on a person’s life comparable to that of catastrophic illness, such as a serious cancer diagnosis, though infertility is not typically recognized in this capacity.

Studies show the detrimental impact that ongoing stress can have on the brain, and several recent studies have found that higher levels of day-to-day stress can significantly lower chances of becoming pregnant. Stress levels increase the longer infertility troubles endure, and this is due to something we in this hypnosis field call compounding. In other words, there is a compounding cycle—stress, and the inevitable responses to it, begets more stress. This occurs on every level—mind, body, and spirit.

The Power of the Mind

The mind can have substantial impact on biological fertility and interfere in many ways we may not be consciously aware of. Infertility is a condition, but it can also be a symptom of something else. This is indicated when a treatment that should work, doesn’t. Repeatedly. The term “unexplained infertility” caught my attention early on in my work with fertility clients. It means that doctors can find no medical cause for an individual or couple’s infertility issues. Infertility can be quite complex and there are lots of unknowns, but from the hypnosis standpoint, it signals that there may be subconscious blocks which need to be addressed to clear the way to pregnancy. To natural or medically assisted conception. Even when there is a medical diagnosis, when physical impediments are indeed present, there may also be psychological influences that can prevent medical resolution.

The power of the mind is enormous, and though we may underestimate it, dismiss it, or not even believe in it, this statement is unequivocally true. The good news is that not only can we tap into and benefit from it, but that tapping into the power of the mind is a learned skill. Some people may do it naturally, or perhaps more frequently, or it may seem that it is easier for some than for others. Ultimately however, it is a skill that can be learned, practiced, and effectively employed. Hypnosis is an excellent tool for accelerating this process, facilitating relief from and release of detrimental thought patterns which can inhibit conception and/or healthy pregnancy.

Toxic Positivity

The power of the mind is often associated with the power of positive thinking, but this is not completely accurate. Thinking is the operative word, whether it’s positive or not. The power is in the thinking; either form will impress the mind and affect our experiences. Positive thinking is beneficial, but it can also be problematic when it is oversimplified or expressed in strictly black and white terms. By this I mean the concept that to create what you want, you must only think positively; that if you engage in any negative thinking whatsoever, then not only will you be unable to achieve your desires, but you will also be entirely responsible for anything unpleasant or unwanted that happens in your life. This is not true. In fact, it is impossible due to something called the negativity bias.

Our brains are genetically wired to be more aware of negative input as at one time this was essential to the survival of our species.

For example, if you look at a stick but perceive it as a snake, you are going to approach it cautiously. When you find out that the snake is only a stick, you can simply carry on, no harm done. On the other hand, if you see a snake but assume it is a stick and carelessly grab it, you could be injured or even killed. This is the negativity bias of the brain, and as the above example indicates, the negativity bias can be useful. However, because of it, we do have to put more effort into positive thinking, it’s not likely to be our default mode. Regardless, no one can think positively all the time and the insistence that we can, and especially that we should, is harmful.

There are many ways to think more positively, and there are countless self-help books and programs meant to teach you to do so. Many of these are helpful, but some really are not. The ones to beware of are the ones that push positive thinking to such an extent that people feel like a complete failure if they have any negative thoughts or cannot maintain a continuous positive outlook. This is toxic positivity—it virtually invalidates a person’s feelings, denies and dismisses emotional pain, and downright shames/blames the individual for causing their circumstances or suffering. Toxic positivity is prevalent in the infertility world, and it comes up a lot in my private practice. I have seen clients absolutely devastated because they slipped into some negative thinking and have now “ruined” their entire IVF cycle. So invested are they in the idea that positive thinking will bring about the positive outcome they desire, that any perceived deviation can cause a significant downward spiral and even panic.

Excessive Positivity Is Not Sustainable

Positive thinking is helpful and certainly something to strive toward doing more of, and there’s no denying that incessant negative thinking can be problematic, but the key here is balance. Extremes are the problem, not individual thoughts. A predominantly negative mind state is energetically toxic, and negative beliefs can cause negative responses in the body. Excessive negativity is harmful; excessive positivity is not sustainable. A positive mind state may be positive overall, but it’s not immune to negative experiences. And that’s okay. A shift in negative thinking is important, but it must be toward a more positive outlook rather than to the opposite extreme.

“Optimism goes all the way with pessimism but arrives at a point far beyond it.”

My longtime friend and colleague Dr. Scot Giles coined this phrase many years ago in his work with hypnosis and oncology. It has always stuck with me, and it relates just as well to infertility. Distressing messages such as: it will be hard to get pregnant at your age, you have old eggs, your numbers are too low (or too high), etc. can create troubling belief patterns and foster negative expectancy in the mind. However, it is a law of the mind that two conflicting thoughts cannot coexist simultaneously, and because we are the keeper of our thoughts, we can choose which type of thoughts we want and modify them appropriately. Breaking out of a debilitating struggle is completely possible, it just takes some time and effort.

The Nature of the Subconscious Mind

The subconscious mind is goal-achieving. Its very nature is to help us find that which it deems we want, therefore what we dwell on impacts us substantially. The subconscious mind is perceptive rather than rational or logical, and as such it presumes that what we are constantly thinking about is what we truly wish to have. Incessant fretting about never getting pregnant reinforces that very fear, and subconscious blocks may form in response to any perceived reasons, whether they are valid or not. Every thought or emotion has a related physical response. Strong negative emotion such as fear, anger, or frustration triggers the fight-or-flight response which causes a flood of stressor hormones to be released throughout the body. Fear-based thinking patterns result in continual stress which triggers and retriggers the fight-or-flight response. Each time this occurs, energy is syphoned from systems not necessary for survival—the reproductive system being one of them.

We do need our fight-or-flight response, just not nearly as much as we tend to experience it. Its counter, sometimes called its antidote, the ‘rest and digest’ or ‘feed and breed’ response, is essential for healthy fertility. Whereas fight or flight agitates, feed and breed calms. Calms us down, calms the mind, calms the nervous system. When faced with relentless stress, we must learn how to manage our own internal environment. Fortunately, the feed and breed response can be triggered on demand, and breathing techniques, hypnosis, meditation, and yoga are all excellent tools for doing so. 

The Brain and the Mind

The terms brain and mind are often used interchangeably, though they are not the same. It is mostly accepted that the brain and the mind are interconnected, but it seems that the intricacies of their relationship are not yet well understood. Simply speaking, the mind might be described as energy or awareness, also the thought process. It is virtually invisible, whereas the brain is tangible, an organ which can be seen and touched. The brain is malleable. It is shaped, molded, and changed by our experiences every day. This is neural plasticity. Thoughts, beliefs, intentions, and emotions literally impact our brain, for good or for naught. The brain, in turn, affects our thoughts.

Every brain is different, and each person has unique experiences that have shaped their brain and impacted their subconscious. Repetitive thoughts of any kind strengthen and solidify their associated neural pathways in the brain. As these pathways are strengthened, they are more easily activated, which perpetuates our thinking.

Emphasis on hopeful or positive pregnancy thoughts and feelings strengthens the pathways connected with achieving what you would like to have; stressing over not getting pregnant reinforces “not-pregnant” neural pathways and compounds any stress, frustration, or upset that is present.

There are many ways to reinforce neural pathways and to create new ones. Hypnosis, which is considered a rapid-change modality, can sometimes do this instantly.

3Keys® HypnoFertility

I have been helping women to become pregnant with hypnosis for the past three decades. During this time, I have developed a hypnosis-based specialty program, originally called HypnoFertility and now known as 3Keys® HypnoFertility, to help restore the body’s natural balance, which can be easily upset by emotional blocks, stress, and a host of modern life’s difficulties. The value of releasing troublesome emotions, thoughts, or behaviors cannot be understated, and enduring change must occur at the subconscious level.

The 3Keys® process clears unhelpful beliefs, replacing them with healthy, empowering truths of vitality, of the body’s innate ability to rejuvenate itself, and of optimized fertility. It helps to circumvent various mind-body disconnects which can occur with catastrophic diagnoses such as infertility, emphasizing not only the fostering of communication between the conscious and subconscious minds, but also the rewiring of neural pathways in the brain.

3Keys® HypnoFertiltiy is holistic, non-invasive, and promotes all aspects of mind, body, and spirit balance. More than just hypnosis, it is multi-faceted, and solution focused. It helps tap into and reignite the inherent fertility that is a biological element of every woman. A unique blend of science and spirit, the 3Keys® method incorporates reframing of destructive thought patterns in the brain, clearing of the subconscious mind, and tending of the fundamental light of one’s heart and spirit. The ongoing struggle with infertility is an opportunity for healing on many levels, for learning and growing, for cultivating the nurturing homelife necessary for raising healthy children. 3Keys® HypnoFertility helps you not only to get and to stay pregnant, but to get your life back, to obtain a balance of mind, body, and spirit that is the ideal environment for becoming a parent.

You may also enjoy reading The Best Foods for Fertility and 3 Popular Diets that Could Be Detrimental, by Alexandria DiVito.

The post The Benefits of Hypnotherapy for Improving Fertility appeared first on BEST SELF.

Estimated reading time: 9 minutes

Water therapy is an ancient healing practice that has been used for centuries to treat various stresses and ailments; here’s how you can leverage it’s power

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Water therapy is one of the oldest and most natural ways to heal the mind, body and soul. It has been well-known for centuries in many cultures for its healing properties. There are many different ways to incorporate water therapy into your life, many of which you may have never considered.

Healing Properties of Water

Water is the primary source of life. Our bodies are made up of 60-70 % water and we need it to survive. Water therapy is an age-old practice to improve health on many levels. Here are a few of them:

Keeps You Slim

Water is a powerful element for keeping your body slim and toned. Staying fully hydrated can help with weight loss or maintenance by:

• Reducing water retention (the main reason people feel bloated)
• Boosting your metabolism (which leads to burning more calories)
• Acting as a natural appetite suppressant (which deters you from overeating)
• Helping to flush out toxins and impurities (which can imped the body’s functioning which in turn can lead to weight gain)

Drinking plenty of water is one of the best things you can do for your health and wellbeing.

Nourishes the Skin

One of the essential benefits of water therapy is that it helps keep the skin hydrated and nourished. It can improve the complexion of your skin and make it more elastic. As it flushes out toxins, drinking water throughout the day will help improve your health and appearance.

You can also use a water compress on your skin. Soak a soft cloth in warm water and apply it to your face for five minutes, or take baths or showers with mineral-rich water. Do this every day, and you should see a difference in the appearance of your skin within a few weeks.

Water therapy will help keep your complexion healthy and radiant, whether you have dry skin, oily skin, or combination skin.

Increases Muscle and Joint Flexibility

Water therapy can improve your circulation and increase your range of motion and flexibility. Warm water helps to relax tense or spasmed muscles. If you have arthritis, hydrotherapy (exercises done in water) can be an excellent way to reduce pain and stiffness. It provides resistance as you move, helping to stretch and tone your muscles. It can also help relieve joint pain by giving support and buoyancy.

Prevents Health Conditions

Water therapy can prevent and improve many different health conditions. These include, but are not limited to, hypertension, obesity, diabetes, metabolic syndrome, cardiovascular disease, stroke, cancer, kidney stones, and osteoporosis. It can also help with constipation and other digestive issues. The benefits of water therapy are far-reaching. Not only can it help prevent chronic conditions, but it can also treat acute conditions such as headaches, muscle pain, and fatigue.

Boosts Energy Levels

Energy is central to our bodies — it helps us think clearly, fuels our muscles and gives us the strength we need to power through our days. Water therapy can improve energy levels in several ways:

• It helps to improve circulation and gets oxygen flowing to your cells and tissues
• It can help fight off fatigue and help you feel more energized throughout the day
• The mere contact with warm or cool water can shake up your emotional state, cheering you up and boosting your energy

Slows Aging

Water therapy is proven to slow the aging process in several ways, including:

• Keeping your skin hydrated and elastic, which reduces the appearance of fine lines and wrinkles
• Keeping your joints lubricated, whichs prevents pain and stiffness
• Improving circulation, which enhances your range of motion and functioning of your organs
• Eliminating toxins from your body, which would otherwise attack your cells and compromise your autoimmune system

Benefits of Water for Your Soul

There are many benefits of water therapy for your soul, including:

• Calming your nervous system, which helps you connect with and find peace within yourself.
• Enlivening your spiritual being, which is elevated by the presence of water, whether you’re observing it or immersed in it.

Reduces Stress

Water therapy is a powerful tool to reduce stress levels and promote relaxation. When stressed, our bodies tend to tighten up, which leads to pain and tension headaches. Adding water therapy into your life can help relax both body and mind, leading to less stress overall. The soothing effect of flowing water promotes calmness. Even a 20-minute bath will lower levels of cortisol, a hormone associated with increased stress and anxiety.

Lifts Your Spirit

Being in water can release endorphins, which have mood-boosting effects. In addition, the rhythmic movement of water can help to soothe and relax you, inviting more joy and lightness into your life.

Enhances Creativity

When you are in or around water, your body and mind are relaxed, which allows you to think more expansively and creatively. It’s no surprise that artists flock to the oceans, lakes or rivers to seek inspiration for their work.

Connects You with Nature.

In water environments, it’s easy to let go of the hustle and bustle of everyday life and focus on the beauty of nature instead. Immersion in or even observing water can also remind you of the interconnectedness of all things and how we are all a part of the natural world.

Best Ways to Enjoy Water Therapy

Here are some of the best ways to use water therapy:

Hot Tub Experience

If you’re looking to add water therapy to your life but don’t have a pool or hot tub, there are other options. You can try visiting a local spa or gym where water treatments are available, or even just taking a long bath home (see below). If you ever have occasion to treat yourself to natural hot springs, it’s an incredible healing experience. If you do have access to a hot tub, however, here are some tips for getting the most out of it:

• Ensure the water temperature is comfortable for you — not too hot or too cold (a temperature of 102-104 degrees F is typical, but adjust to your liking)
• Add some aromatherapy products to infuse the water and steam with beautiful scents and oils to create an even more relaxing atmosphere
• Spend at least 20 minutes in the tub to give your body and mind ample time to unwind and calm

Of course, if you have any health concerns, consult with your doctor before using a hot tub.

Note: If you’re considering water therapy options for your home, visit my website ByRossi for information and credible reviews of hot tubs, pools and more.

Bathtub Meditation

You can use your bathtub if you don’t have access to a pool or hot tub. Fill it with warm water and add some soothing essential oils. Light a few candles if you like and dim the lights. Then, sit in the tub and allow the water to relax your muscles. Close your eyes, focus on your breath and slip into a blissful meditative state.

Aqua Sports

Water sports are an excellent way to ease stress and anxiety while promoting physical activity and health:

• Swimming is a perfect option for those who with to avoid high-impact activities
• Water aerobics is both fun and provides a gentle, full-body workout for people of all fitness levels
• Try performing arm circles and leg lifts in water; these exercises are great for improving range of motion and flexibility
• On-water sports such as kayaking or standup paddleboarding allow you to take in gorgeous, inspiring scenery and enjoy the immersion in nature while also getting exercise
• Surfing provides a deep connection to water and a unique combination of zen and high-octane action for extreme sports lovers
• Fishing is an easily accessible activity, which is why it’s so popular, that you can easily do from a boat, dock, or shoreline

Cold Shower for Your Power

Cold water therapy has been practiced for centuries, and more recently popularized by the Dutch extremist Wim Hof. But you can reap the benefits at home with a simple practice of cold showers. Cold water can improve circulation, ease muscle pain and even boost your immune system, while also clearing your mind and elevating your mood. If you’re not used to taking cold showers, start slowly by gradually lowering your water temperature until you’re comfortable with the colder temperature.

Foot Work

Warm foot baths are great for promoting relaxation and can help ease pain in the feet and lower legs. Add Epsom salts, essential oils, or herbs to deepen the benefits.

Natural Bodies of Water

There’s something about the sound of waves crashing against the shore, or waterfalls cascading down rocks, that can instantly calm and relax us. There are many different ways to soak in the beauty of water:

• Spend time by the ocean: The movement of waves is incredibly soothing and almost immediately reduces stress levels. Take a walk along the beach, go for a swim, or simply sit and relax while taking in the natural beauty and nourishing salt air
• Visit a lake or river: Fresh water can be equally therapeutic, and often creates a more intimate experience than the sea. Spend some time fishing, canoeing, or kayaking. Wade in a stream and feel the flowing water massage your feet and legs. Or simply find a quiet spot to sit and enjoy the peaceful surroundings.

If you don’t live near the water, bring the water to you! Place a small fountain in your home or office and listen to the sound of the water flowing whenever you need a break. Add some plants to your space — the very act of watering them provides an interaction with water and connection to its life-giving properties. Further, plants help purify the air around you and create a more peaceful environment.

Whatever way works for you, bring more water into your life and you’re sure to bring more health, calm and vibrancy as well.

You may also enjoy reading Blue Mind: Our Inner Connection to Water, by Wallace Nichols.

The post Water Therapy for Your Mind, Body and Soul appeared first on BEST SELF.

Estimated reading time: 5 minutes

discover how simply changing the way we breathe can immediately and dramatically change the way we think and feel.

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Breathing, we do it every moment of every day and yet most of us just take it for granted. We see breathing as a binary process, either I’m breathing (and therefore alive) or I’m not breathing (and therefore in danger or already dead). But a little investigation into our own breathing patterns can perforate that belief.

Do you ever find yourself holding your breath while working?
Do you breathe in sharply when you get scared?
Do you breathe through the mouth or nose while asleep?
Do you ever laugh so hard that you lose your breath?
Do you sigh out when something happens that relieves your worry?

A question like this could be asked of any experience we may have because breathing is happening under all of it. Although we may not realize it, the patterns of our breath match the activity of our brains. 

Every emotional state has a signature breathing pattern associated with it. This statement is pretty much folk knowledge, that is, we know this. What you may not know…

Studies (and experience) show that if you practice a specific breathing pattern, it will generate the corollary emotional state.

Instead of being at the mercy of our highly evolved chimp brains run amok on imagination, rumination and constant worry, we can take back control of our brains and let it work for us. There is a lever into the brain that we can use to shift it and that lever is the breath.

By altering the volume, rate and source of our breath, we alter the functioning of our entire mind body. This changes the way we feel, the way we perceive and the way we can easily operate. It’s very simple.

The 5 brain states we currently know about are:

DELTA (0-4hz) – This is a state of deep, dreamless sleep, rest and meditation, it is also often seen in people under anesthesia. This state is very conducive to healing and deep unconscious processing.
THETA (4-8hz) – Often associated with REM (dream) sleep, hypnosis, or passive absorption. Young children are usually this state which makes them extremely receptive to information & learning.
ALPHA (8-13hz) – Often referred to as a flow state, it is marked by a relaxed, almost playful outward engagement. We feel calm, fluid and centered. We function well in this state.
BETA  (13-30hz) – A state of alert focus, tunneled vision and some nervous tension. This state can be very functional (if we are trying to focus on work) or very dysfunctional (if we are anxious and mentally stuck, worrying about things).
GAMMA (>30hz) – Less is known about gamma, it seems to be a cathartic state that facilitates healing, release of trauma and other transpersonal or superconscious states, as well as states of peak performance.

Do you often come home from work and want to attend to your family, but feel like you can’t really be present? Your brain is probably still on high beta from the work day.

Do you ever wake up from a nap and feel groggy and out of it for a while after? Your brain is probably still in delta or theta.

As we come to understand these different brain states and as we learn to recognize them in ourselves, we gain the power to shift them. Via the breath, we can take back control over our minds. Our own psyche is a vast and rich landscape to explore, there is so much more to life than beta productivity.

The general rule for moving one’s self up and down the scale is this:

If we breathe faster, our brains become more active. If we breathe slower, our brains become less active.

Via conscious breathing choices, we can choose and enter the brain state we want or which would best facilitate our activity. If you want to experiment with this yourself, try breathing rhythmically (with inhales and exhales of equal length). Speed up the pace for 5-10 breaths and notice how you feel. Then slow down the pace for 5-10 breaths and notice how you feel.

If you feel overwhelmed, breathe slowly and lightly. If you feel tired, breathe fully and more quickly. Within moments you will feel the difference and within minutes, measurable changes in heart rate, blood pressure, brain and metabolic activity, as well as hormone secretion will occur. 

It’s very quick, very effective, always available and totally natural.

If you’re interested in further exploring the breath and these different brain states here are a few breathing practices to try:

DELTA – 1 Minute Breath (20 seconds inhale, exhale and hold). Breathing this slowly without stress will require practice. Brahmaree Breath (easy inhale, exhale while steadily humming).
THETA – Box Breath (equal count inhale, hold, exhale, hold), slowly and without stress. Also slow Cyclical Breathing (equal inhale and exhale, without pause).
ALPHA – Cyclical Breathing (equal inhale and exhale without pause), the slower you breathe, the more relaxed you’ll feel. 
BETA – Cyclical Breathing at a quicker pace, Bhastrika (sharp inhale, sharp exhale) or Kapalbhati, breath of fire, (small sharp exhales from the nose, followed by a passive inhale of equal size).
GAMMA – Overbreathing practices (big breaths through the mouth for extended periods of time, 30 minutes to hours).

**if you are new to breathing, I advise seeking a group for gamma breathing practices. Holotropic Breathwork or Owaken Breathwork are two styles I like. 

Our breath is constantly affecting us, whether we are using it consciously or unconsciously. We should probably learn how to work with it.

It can contribute to our stress or it can alleviate it. Breath can harmonize our mind body and boost our health or it can degrade us and leave us depleted. 

Breath is a powerful tool, but we have to learn how to use it. The more we give it attention, the more we practice, the more powerful it becomes and the more empowered we become. ENJOY!

You may also enjoy Best Self Yoga: Inner Power Warrior Flow by Carter Miles

The post Breath, Your Brain and the Power to Change appeared first on BEST SELF.

Estimated reading time: 5 minutes

There’s a strong, well evolved, bond between what we think and how we feel… choose your thoughts wisely.

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A little while after the pandemic hit, my psychotherapist friends got busier than ever. Their client roster has been full these past 16 months. Anxiety and depression have been a common diagnosis amongst many of their clients. Similarly, studies tell us that living through this pandemic is continuing to do a hurt our bodies as well. Stress is causing gastrointestinal issues for some, that’s part of the gut-brain connection. It’s literally making us sick to our stomach.

But how is it that emotions are experienced in your gut? A cousin of mine would get a stomach upset before every vacation, she would also get extremely anxious and edgy. Her travel trauma was a joke in the family, we teased her for her tummy trouble for years. Here is what I wonder now: Did the anxiety brought upon by the thought of traveling lead to her bad stomach or did the diarrhea increase my cousin’s anxiety?

A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. The brain has a direct effect on the stomach and intestines. This connection goes both ways. 

Also, when we are nervous or upset, our body releases hormones and chemicals that effect the digestive system. This can then affect the microorganisms that live along our gut, helping in the digestion process while decreasing antibody production. The resulting chemical imbalance can cause several gastrointestinal conditions such as diarrhea, IBS, constipation, loss of appetite, and nausea.

The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all these feelings (and others) can trigger symptoms through the body’s digestive systems. Or, a person’s gut can be the cause or the product of anxiety, stress, or depression. This is because the brain and the gastrointestinal (GI) system are intimately connected. They affect each other.

Inflammation of the gut is thought be at least a partial cause of many of the mental illnesses, including anxiety and depression, which are so prevalent in society today.

There is evidence linking conditions such as autism and depression to the gut’s microbial residents, referred to as the microbiome. Ailments like anxiety, depression, irritable bowel syndrome, ulcers and Parkinson’s disease manifest symptoms through both the brain and the gut.

The digestive system even has its own nervous system, called the enteric nervous system (ENS), which is also referred to as the “second brain.” The gut and the brain are linked through what’s called the vagus nerve — a two-way communication pathway between the central and enteric nervous systems — and this connection is often referred to as the “gut-brain connection.” This is precisely what makes it possible for psychological distress to cause gastrointestinal dysfunction.

The enteric nervous system has the same type of neurons and neurotransmitters found in your central nervous system. ENS can control digestion independently without your conscious awareness. This “second brain” is intimately connected to our “big brain” via a network of nerve pathways and the two nervous systems share many of the same neurotransmitters to facilitate communication. Hormones, neurotransmitters, and immunological factors released from the gut are known to send signals to the brain either directly or via autonomic neurons.

A few experts have even been examining the relationship between gut health and creativity.

Your GI tract is home to billions of bacteria and these bacteria influence the production of fundamental neurotransmitters, such as serotonin. Serotonin is a neurotransmitter that helps mediate wakefulness, mood and social behavior, appetite and digestion, sleep, memory, and even inhibits pain. About 90-95% of serotonin is produced in your digestive tract. Many psychiatric medications aim at boosting serotonin levels, but what about supporting the system which makes it?

Hidden in the walls of the digestive system, this “brain in your gut” is transforming western medicine’s understanding of the connections between digestion, mood, health and even the way we think. Doesn’t it make sense that the digestive system doesn’t just help you digest food, but also guides our emotions? The food we eat has an affect on the way we feel, think and act.

Maybe this is why certain situations or people make you feel nauseous! Why do we describe certain experiences as“gut-wrenching?” What about that feeling of “butterflies” in our stomach before doing something we are nervous about.

The connection between our bellies and our brains is not a new discovery, but it is finally being validated and brought into the mainstream understanding of health.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. The information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

You may also enjoy reading Interview: Aviva Romm, M.D. | The New Health Paradigm, by Kristen Noel

The post Your Gut-Brain Connection Might Explain your Anxiety… and Much More appeared first on BEST SELF.

Estimated reading time: 5 minutes

From Pharmacist to Breath Practitioner, Niraj Naik explores an ancient and natural way to reclaim health.

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While working for one of the largest supermarkets in the UK, Niraj Naik collided head-on with his fate — a tryst with an auto-immune disease that wasn’t getting better through conventional medicines. The ‘Renegade Pharmacist’, as he was popularly known, switched to the transformative power of meditation, yoga, and Ayurveda when he was left to choose between a rock and a hard place — a surgery to remove his colon entirely or to participate in a risky trial for an untested drug.

This quest through the paths of ancient wellness helped him establish a new breathwork school — a treasure trove known as SOMA Breath. The techniques of SOMA Breath are crafted to revolve around an overarching goal: to improve the lifestyle of people with an emphasis on healthy breathing habits.

Remember, breath is the code for your autonomic nervous system. Unlike many other bodily functions, breath can either operate on its own or can be controlled consciously. At times of stress, we tend to breathing in a way that can harm body long-term. But with conscious control of your breath, we can restore its balance so that you stay healthy, happy, and strong.

There is a wide array of breathwork techniques which, when applied correctly, can awaken your ‘inner pharmacy’. Through conscious breathwork, you can turn off stress, turn on digestion, activate your immune system, and achieve much more.

Here are 5 Reasons to Focus on Your Breathwork

1. It improves your stress response

Stress is the archenemy of a healthy body and mind; it drains the mental and physical juices needed for healing and balancing the body. Use of conscious breathwork can signal parasympathetic nervous system to calm back down. Through rhythmic, diaphragmatic breathing and Kumbhaka (breath holds), you can balance the two branches of the nervous system (central and peripheral), enabling it to switch off the stress response in a healthy way. By practicing proper breathing, you will start experiencing reduced anxiety, reduced oxidative stress, a focused mind, and a deeper feeling connection.

2. It Helps to Create Heart Coherence

Effective breathing allows us to create a state called heart coherence; it is achieved when the oscillations of your heart rhythms are coherent and consistent for a long duration. Our heartbeat fluctuates throughout the day (measured by a parameter called Heart Rate Variability (HRV)). HRV says a lot about one’s health, it can predict illness and quantifies our experienced energy levels. A cohesive heart and an HRV that syncs with breathing patterns help  body maintain a dynamic balance. This, in turn, uplifts the operational efficiency of our cardiovascular and respiratory systems. A coherent heart also gives us access to what are commonly referred to as ‘peak states’ or transcendent states of mindfulness, connection and harmony.

3. It Strengthens The Immune System

Conscious breathwork keeps your body centered by balancing your physical and emotional elements, lessening the overactive stress response. As a result, your cardiovascular system starts supplying oxygen to your inner tissues and organs (even to dormant parts of your brain) more effectively. This strengthens the immune system and boosts stamina. Holding the breath in a specific way creates small pockets of safe, beneficial, and high carbon states in the body. It is a type of resilience-building hormetic stress which can strengthen the body’s disease-resistant and regenerative capacities.

4. It Improves The Quality of Sleep

Unanimously, every doctor agrees that good sleep is essential for maintaining physical and mental health. With the modern world moving at breakneck speeds, good sleep has become a distant dream for many of us. Slow and rhythmic breathing communicates to the brain (and every other part of the body) to calm down.

5. It’s Conducive to Positivity

Focusing on the breath can ease the emotional turbulences in the mind, it helps us be more present and can also help us redress old emotional wounds. It effectively reduces mental depression, PTSD, and anxiety as it helps us unlock repressed emotions and process them in a new way. All this creates for us greater clarity and positivity, from which we can live our lives.

Niraj adds that all these benefits can be achieved by practicing SOMA Breath techniques. SOMA Breath puts the fundamental techniques of Pranayama in a particular order and makes it effective and accessible for everyone.

Unlike some breathwork schools, SOMA Breath doesn’t focus on just one breathwork technique. It uses intermittent hypoxic training, rhythmic breathing and relaxation and adds movement, music, visualization, and other yogic practices to boost its efficacy over other techniques. The result? A pharmacy of techniques to improve every area of your life.

Today, SOMA Breath and its followers have expanded their wings across multiple countries in the world. It even has its own curriculum followed in wellness centers and retreats across Europe, the USA, and Asia.

Niraj Naik is happy to share the technique that has powerful relaxation effects for the body and mind:

Savitri Pranayama + Slow Rechaka

1. Sit comfortably with your back straight, in an upright position
2. Inhale fully through the nose and via the diaphragm for 4 seconds, filling your lungs with air. Place your hand on your abdomen to ensure that it expands before the chest
3. Without using any force, exhale fully through the mouth for 8 seconds
4. When you have exhaled, lightly breathe in fully again for 4 seconds. Create a continuous and smooth rhythm.
5. Repeat this 20-30 times 
6. Then take a full inhale, purse your lips gently, pushing the air out as if you were breathing out through a thin straw. Do a body scan to make sure that you are not tensing any of your muscles whilst exhaling
7. During the exhalation, visualize an ocean wave of relaxation, cascading down the front of your body, from the crown of your head to the tips if your toes
8. Continue breathing and visualizing in this way for 5-10 minutes per day. The longer you continue, the more your blood pressure and heart rate will drop and the deeper into a state of relaxation you will plunge

Discover more about SOMA Breath and Niraj Naik through his website to kickstart your journey towards higher consciousness and harmony with your inner self.

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles

The post Breathe Your Way to Better Health appeared first on BEST SELF.

Amber Caudle, founder of The Source Café in California, shares her path to healing from an adverse eating disorder — plus 2 favorite recipes

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My food journey has been a wild one! I have had a dynamic emotional relationship with food since the age of 8 years old. My story is a long emotional one and I actually have a book coming out soon on my relationship with food.

I started having disordered eating and abusing food at a very young age. I started off starving myself, limiting calories by restricting, dieting, over exercising, purging and binging. This painful cycle went on for over three decades! I was exhausted and “sick and tired of being sick and tired”.

I was ready for a change and knew there was another way. About 10 years ago, my health took a crash. I had hit my rock bottom. I was overweight, fatigued, addicted to caffeine and sugar, full of inflammation and pain, overly stressed, suffering with hormonal and adrenal challenges, depressed and overall unhappy. I was so tired walking around with brain fog, feeling bloated, tired and feeling insecure in my body.

This is when I finally “woke” up and realized that I had been abusing food my whole life. It was time for a change. I was so desperate to feel better in my body and to find another way of living.

After going through a life changing spiritual awakening, I was on a mission to heal my body. I was also driven to start to heal my relationship with food and my body. I wanted to start to love the way I feed myself and learn to really love and accept myself and my beautiful body.

First, I have to say that if I did not have a spiritual practice of meditation, prayer, journaling and visualization, I do not believe I would have been able to start to love and accept myself. This is a big part of my story with food. I first had to get into acceptance with my body. Then I started to look at why I was eating. Why was I abusing food. I had to get really honest with myself. This is when the real work started and I was able to start peeling back the layers to see why I had been stuck in this painful cycle of disordered eating.

As I started to heal and really take a look at the causes, anxieties, and traumas that lead me to abuse myself with food, I was then able to start to feed myself with love. This is when I opened up my first restaurant, The Source Café. I opened up my cafe because I was so passionate about helping make a difference in people’s lives through food and to start to heal my body with the powerful healing properties of nourishing food.

This became my new mission on earth. To make a paradigm shift in the world through food. I wanted to make a difference in the way people viewed food and how they ate. I believe that what we put into our bodies matters so much now. We either pay now or pay later.

My creativity as a chef today drives my creations based on what I can and cannot eat. I do not ever want to feel deprived when it comes to food! Food is my life and I love food and I love to eat! I want people to get excited when they eat my food. And I want people to feel amazing in their bodies!

Over the years as I have been healing from my disordered eating, I have learned what works best for my body. What works today for me is choosing whole, nourishing, organic foods. I do not follow any specific diet or put any food rules on myself. That is what I did way too long and got me into trouble. I eat a variety of whole grains, grass fed bison and beef, eggs, wild seafood, tons of veggies and fruits, seeds and nuts.

It brings me so much joy to see what a difference my food makes in someone’s life! My intention always is to love the way I feed myself and to love my body! Stay tuned for my book coming out: HUNGRY: Why I F*cking Eat! And my cookbook out late summer: Sexy Nourishing Food to Fuel Your Mind and Body. For more recipes and holistic tips on healthy living go to chefamber.com and follow me on Instagram at chefamberla. If you are in the LA area, come say hi at one of my restaurants, The Source Café, in Hermosa Beach or Manhattan.

Here are two of my favorite recipes! Enjoy and stay strong and healthy!

Broccoli Spinach “Rice” With Avocado & Pumpkin Seeds

SERVES 4

You can make this delicious rice substitute in under 15 min! It is full of nutrients and vitamins and goes well hot or cold with your favorite protein.

Ingredients

• 1 lb broccoli rice
• 3  T coconut oil or avocado oil
• 1  large red onion
• 4 cloves garlic, diced
• 1 cup coconut milk
• 2 cups spinach, chopped  
• Juice of 1 lemon
• 1 bunch of parsley, chopped
• 1 bunch of cilantro, chopped
• 1 t mustard seed powder
• 1 t dulse powder
• 1 ½ t salt
• ½ t black pepper

Instructions

In a sauté pan, add the coconut oil, onion, garlic, salt, pepper and mustard seed powder and sauté for 5 minutes on high heat. Add the broccoli rice and sauté for 1 minute. Add the coconut milk, spinach, lemon and dulse. Cover and cook for 8 minutes. Remove from the heat  and stir in the chopped herbs. Top with sliced avocado and pumpkin seeds.

Benefits

High in plant protein. This dish is a great way to stay balanced when eating plant-based a couple days a week.

Chocolate Avocado Mousse with Maple Maca Cashew Cream

SERVES: 6

Delightful, delicious, simple and sexy! “These are a few of my favorite things!” The best parts of this guilt free dessert are all of the added benefits it brings with it: packed with iron, energy booster, and loaded with vitamins K, C, and E.

Ingredients

• 3 avocados
• ¾ cup cacao
• 5 T maple
• ¼ cup coconut oil
• 1 T chia seeds
• 1 T vanilla
• ¼ t sea salt
• ½ t cinnamon
• Cashew cream:
• 1 cup cashews
• soaked overnight in water, strained, rinsed
• 2 T maple
• 1 T maca ¼ cup coconut oil Pinch sea salt

Instructions

In a high-speed blender or food processor, blend all of the ingredients for the mousse until creamy. For the cashew cream, blend all of the ingredients in a food processor until creamy. Top the mousse with the cashew cream and cacao nibs with some berries.

Benefits

Cacao is the highest plant-based source of iron, high in magnesium and high in antioxidants. Maca boosts energy, endurance, and libido. Did you know—Avocados contain more potassium than bananas.

You may also enjoy Ketotarian: A Refreshing Take On The Keto Diet With a (Mostly) Plant-Based Twist by Dr. Will Cole

The post The Source: A Woman’s Journey from Food Dysfunction to Healthy & Happy Eating appeared first on BEST SELF.

As our healthcare system increasingly addresses symptoms rather than root causes of illness, functional medicine is rising to bridge the gap

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Our healthcare system is evolving in a direction that increasingly focuses on treatment of symptoms rather than addressing the underlying problems that have created those symptoms. This is for many reasons, including financial pressures on healthcare providers to process as many patients as possible, and industrial influences from pharmaceutical companies that produce symptom-reducing medications.

In simple terms, mainstream medicine has the tendency to provide Band-Aid-like solutions that slap a temporary fix on a chronic problem. Got a cough? Here’s cough syrup. Got pain? Take this pill. Few medical professionals in mainstream medicine will drill down to the underlying issue and work on boosting your immunity and resilience to prevent the symptom to begin with.

This is where functional medicine shines. Functional medicine allows for the whole human being to be considered and for the underlying issues to be discovered and eliminated rather than treating individual symptoms or consequences. It combines the discoveries of mainstream medicine, but gives it a unique, authentic perspective. Here’s how and why we should embrace functional medicine in our everyday lives.

Considering how you feel

Not being sick isn’t and shouldn’t be the measure of good health and wellbeing. Even if you don’t have an official diagnosis, a chronic health problem, or an acute infection, perhaps there are ways you can change your approach to life that will increase your vitality and wellbeing. That is precisely why functional medicine always covers the questions of how you feel and your overall psychological and emotional stability.

If you’re frustrated, anxious, or if you’re having a hard time expressing yourself, and that ends up wreaking havoc on your skin or your digestive health — a professional in functional medicine won’t just give you a prescription for probiotics. They’ll find ways to discover the root of your issue and the appropriate treatment for it, while helping to alleviate the symptoms, too.

A personalized approach to eating

Knowing that nutrition is one of the core pillars of healthy living, functional medicine recognizes that the right ingredients in your diet can make a profound difference in your health, even in the most severe conditions. A medical expert specializing in functional medicine will often help their patients by restructuring their diet, but without turning to a cookie-cutter solution. Instead, they’ll aim for a personalized approach to eating that ensures the right balance for that person.

To help simplify nutrition even further, a professional can also recommend healthy functional medicine supplements that are based on superfoods and highly nutritious ingredients, instead of fillers that have no nutritional value. This helps people who use functional medicine in everyday life to maintain strong digestive health, a resilient immune system, and a powerful metabolism that will set the tone for their overall wellbeing.

Utilizing the latest research

A common misconception among people new to the genre is that functional medicine is a form of alternative medicine. In truth, functional medicine relies heavily on the most recent medical research and in addition to that, creates a whole host of new functional research studies, as well.

That said, experts in this field are continuously updating how they treat patients and what kind of solutions they provide, much like in mainstream medicine. The key difference is that functional medicine professionals invite people to come to them even when they are considered healthy in general, but feel that they could improve their quality of life, or need additional guidance.

Combining various aspects of your lifestyle

If you happen to consult a functional medicine expert with a specific issue, you’ll come across much more than your typical “eat five portions of fruits and veggies per day” advice. They’ll ask you about all of your behavior patterns, from your dietary habits, and workout routine all the way to how energized you feel or if you’re mentally or physically exhausted.

Only after they explore your entire lifestyle and its numerous facets will they come up with a battle plan to tackle the problem you came to them with in the first place. The outcome is typically to equip you with new and improved habits and behaviors that will not only eliminate the issue but also pave the way for a healthier life altogether.

A holistic approach to prevention

As we’ve mentioned at the beginning, the main goal of functional medicine is to prevent problems before they occur, and to do that in a holistic, mindful way. That means that you’ll not only rethink how you train your body, but also how and what you eat and drink, how you sleep, and what you do to put your mind at ease and relax.

Functional medical professionals recognize that food can be medicine and that changing your lifestyle can lead to major changes in your energy levels, fatigue, and overall productivity.

Mainstream medicine is the primary reason why we’ve been able to extend our longevity and why our species has advanced against numerous diseases. Today, however, we have the opportunity to turn to a more holistic approach through functional medicine and reap the rewards of both conventional and somewhat less conventional methods that treat the whole of your existence. With a holistic, functional approach, you can transform your wellbeing and lead a healthy, vibrant life by providing yourself with the foundation of health that you need.

You may also enjoy reading Interview: Mark Hyman, MD | Unraveling the Confusion Over Food, by Kristen Noel

The post As Mainstream Medicine is Failing Us, is Functional Medicine the New Frontier? appeared first on BEST SELF.

With greater awareness of our health needs, this year should be marked by more mindful choices in what, how, and when we eat

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After the year we’ve had, many people have completely reframed how they think about health and wellbeing, including their attitudes towards nutrition. Some diet fads seem to persist no matter what happens, but it seems that the pandemic has helped us gain a new, more wholesome perspective on dieting: we have finally remembered the core meaning of the word and its purpose.

To put it simply, a diet is nothing more than an eating regime, and it doesn’t necessarily have to be calorie-restrictive or aimed at weight loss.

With that refreshed idea at hand, more people will treat 2021 as the ideal opportunity to transform their eating habits and thus their overall wellbeing. How we perceive food, why we choose certain products, and how we actually eat will all be reflected in these trends to occupy the center of our attention this year. Let’s break them down and see how you can use them in your own life to simplify your habits and make wellness more seamless and easier to follow.

Focusing on Immune System Resilience

Our survival instincts are kicking in, so in 2021, as the pandemic still unravels and many people struggle with severe symptoms, we will all do our best to strengthen our natural defense mechanisms in order to ward off illness, or at least severe forms of illness.

So instead of sabotaging our own health and chances to battle the virus and other pathogens, we will gravitate towards wholesome meals that serve one main purpose: to keep our immune system resilient for the long haul. This means that more people will try to build their eating habits around nutrient-dense, diverse meals, instead of expecting supplements to do the trick.

Leveraging Healthy Food Delivery

What most people struggle with is not the lack of healthy eating options, but the lack of time to go grocery shopping and prepare those fresh meals every single day. Social distancing and this need to restructure our eating habits in a healthier way have brought about a new trend of healthy meal delivery.

Now, when people don’t have the time, energy, or creativity to make their own food, they can rely on meal plan delivery that offers healthy, balanced meals that cater to everyone’s nutritional needs. That means you can choose low-carb meals, or those that are gluten-free, all freshly made and organic. Since delivery services have flourished in the past year, and our need for healthy options has grown, this is a natural combination that will take over the world by storm.

Recognizing the Importance of Gut Health

Increased awareness of immune health has naturally nudged us towards our gut health, because our digestive tract and thus our microbiome plays a crucial role in our immune strength. However, even beyond immunity, the wellbeing of your gut has been linked to your skin health as well as your brain health.

With that knowledge, more people will start refining their nutrition to include more prebiotics and probiotics to stimulate gut health. It will also define that we’ll strive to reduce, such as alcohol, sugar, and too many processed foods that disturb the natural balance of our microbiota.

Mindfulness in Our Eating Patterns

We have become accustomed to leading fast-paced lives, which might seem practical from one standpoint, but entirely exhausting and stressful from another. As we’ve been pushed into isolation and social distancing, this year will be a little more “enlightened” by our desire to connect in more meaningful ways and to savor the simplest activities in life, including our regular meals with our families.

So instead of eating and succumbing to a slew of distractions such as the TV or scrolling down your newsfeed, you can embrace a more mindful approach to eating and engage with those sharing the meal with you. In a way, single-tasking and mindfulness in how we eat will help us enjoy our food, recognize when we’re full, avoid unnecessary overeating, and truly enjoy flavors more than ever.

Growing Your Own Goodies

Attending to our diet is no longer just a means to a better physique or losing a few pounds – it is a way to reconnect with Mother Nature and to de-stress. How? By growing our own food and creating our own little indoor and outdoor gardens. We now have the tools and the skills to buy and grow our own herbs, spices, as well as veggies and fruit, and then infuse every meal with these home-grown goodies.

Gardening gives us a direct connection to nature and helps us grow our appreciation for food, which is something we’ve lacked for years of spending our time in supermarkets, buying plastic-wrapped food. It’s also a perfect activity for bonding with other family members, and a soothing activity to detox from our hectic lives, while we simultaneously contribute to leading a healthier existence.

With more awareness of our health needs and hopefully more wisdom when it comes to listening to our own body, this year should be marked by more mindfulness and careful choices in what, how, and when we eat. Add to that, we will see more people treating nutrition as part of a more holistic approach to wellbeing, as opposed to an isolated solution. A wholesome diet has always been the pillar of a healthy life, but this year, perhaps our mindsets will allow us to take it to a whole new level.

You may also enjoy reading One Diet Doesn’t Fit All: Discovering the Diet that’s Best for You by Ocean Robbins

The post 5 Essential Nutrition, Diet and Wellness Trends for 2021 appeared first on BEST SELF.

Many of us are working from home; here are five tips to make working virtually a bit easier, both physically and mentally

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The coronavirus has forced countless offices around the world to close, prompting many of us to work from home. It has been a challenging adjustment for many reasons but setting up your virtual office appropriately can make a big difference for your health and wellbeing. Here I’ll share my top five tips to make working virtually a bit easier, both physically and mentally.

1. Sitting vs. Standing Workstations

Decide between a traditional desk or one that allows you to stand, or if you can, alternate between the two. The idea is not to remain sedentary for too long as this can result in general deconditioning and aches and pains in your muscles and joints. While standing workstations are the preferred way to go for many people, there is still only anecdotal evidence of benefits such as reduced back pain and a lowered risk of weight gain. The scientific data on standing desks is still lacking and prolonged standing may put you at risk for other problems such as reduced circulation in your legs.

If you decide to invest in a standing desk, avoid potential issues by not standing too long in one place. Additionally, place an anti-fatigue standing desk mat under your feet to better support your body weight and reduce the risks associated with standing still for long periods of time. You’ll want to test out the mat to make sure you can shift your weight with ease while standing on it, without losing your balance.

2. Setting Up Your Desk to Match Your Individual Needs

You’ve decided on the desk that works best for your needs, arranged all your files and office supplies, and your computer is turned on, so your workstation is ready to go, right? Not so fast.

If you want to keep your body pain-free while working many hours a day, it’s important to make sure your posture is in a neutral position, so as not to strain the tissues around your joints.

Setting up your workstation so that your posture is as neutral as possible is vital. Double check that your chin doesn’t point up or down, your arms are by your side and resting on the chair armrests if possible, you can reach the keyboard without stretching your shoulders and your spine is well aligned. When seated, consider using a rolled-up towel behind your back so you have something comfortable to push back on. This can also push you just a bit forward on the seat which will help prevent the front of the seat from pressing against delicate structures behind your knees. 

Your computer monitor’s position should allow you to maintain your chin in a relaxed, neutral position, with your eyes just about near the top border of the screen. If you require your monitor to be elevated to achieve this relaxed posture, try putting a few thick books underneath it to raise it higher. Also, when seated, make sure that your feet rest comfortably on the floor to ease the strain on your lower back. Place a box under your desk if necessary to be sure your feet are not dangling.

3. You’ve Got to Move it, Move It

It’s crucial to avoid sitting for extended periods of time. Take the time to stretch or even just stand up every half hour. If possible, take a quick walk around the block or in your house, even if it’s only for a few minutes. Also, try arching your back from time to time to give your body some much-needed relief from sitting or try a few shoulder circles to ease the tension from prolonged typing.

4. Protect Your Eyes

It’s no secret that staring at a computer monitor for long periods of time can really strain your eyes. To avoid this, keep the 20/20/20 rule in mind — for every 20 minutes you’re staring at your monitor, look 20 feet away for a minimum of 20 seconds. Also, consider buying blue lens glasses that will filter the light coming from your computer. This option is inexpensive, can be purchased without a prescription, and may relieve computer-related fatigue. Additionally, where you choose to set up your workstation should be carefully considered. Think about where the windows are in relation to your desk and how much light will be coming in throughout the day as too much or too little light can strain your eyes.

5. Consider Under-the-Desk Workout Equipment

Exercise equipment that can be placed under your desk such as an elliptical, treadmill or stationary bike can help you squeeze in a quick workout while on the clock. If you don’t have exercise equipment in your home, try placing a large book under your desk and then moving your feet up and down on it to easily and quickly enhance the overall circulation of your lower extremities. It’s an easy and inexpensive way to keep moving, can be done during meetings, and is never interrupted by bad weather.

You may also enjoy reading Office Break: 7 Minute Yoga You Can Do at Your Desk by Mena Olvera-Feder

The post 5 Tips for Creating a Home Office that Won’t Wreck Your Body appeared first on BEST SELF.

Especially in this chaotic time, having tools to relieve stress is essential for your wellbeing, and few practices are as potent as breathwork

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After such an intense year and 2021 feeling like it’s also going to be an emotional rollercoaster, many people are feeling stressed out and overwhelmed. Maybe you’re still concerned about getting sick, how will the economy be affected, are we going to have to continue isolating? As a society, we are at our breaking point. Although the vaccine is giving some hope that there will be some kind of normalcy at some point this year, we still have a lot to deal with until we’re in the clear. 

Feeling stressed is the way your body is telling you it thinks you’re in danger. There’s a chemical reaction that happens in your body to help you prevent injury. This is also known as fight-or-flight response to your sympathetic nervous system is being activated.

Signs and symptoms of stress may include: 

• Increased heart rate 
• Rise in blood pressure
• Short, quick breaths
• Physical tension in body
• Clenched jaw or grinding teeth
• Nervousness
• Trouble getting good sleep
• Headaches
• Restlessness
• Upset stomach
• Feeling overwhelmed

How does Breathwork Help Manage Stress? 

Breathwork is an active form of meditation where you manipulate your breath to change the way you feel. 

Our body knows how to breathe naturally, but a lot of times we aren’t breathing properly, especially when we are stressed. This creates an imbalance in the oxygen and carbon dioxide exchange, which can contribute to anxiety, panic attacks, and fatigue. When you are stressed, you tend to take shallow, rapid breaths from your chest, and you may even start to hyperventilate. This increases your heart rate and creates muscle tension. Your sympathetic nervous system becomes activated, and there is a surge of adrenaline and cortisol alerting your body that it needs to protect itself. When we aren’t breathing properly, our brain also becomes affected. You might have a hard time concentrating, being productive, and remembering things. Our brain uses approximately 20% of the oxygen we breathe. When you consciously breath you will release dopamine and serotonin, helping you feel good and also helping to improve your memory and clear your mind. 

When we shift our breathing to abdominal breathing (using your diaphragm), your body enters into a relaxed state. Your parasympathetic nervous system gets activated and slows your heart rate, which helps to reduce the feelings of stress and tension. Breathwork also has mood-boosting powers that help you feel calm and relaxed. And having a daily practice of active breathing is an important component to managing stress. 

No Experience Necessary

Breathwork is a simple, yet powerful, practice. Anyone can do it, and it’s perfect for you if you’ve never meditated before or think you’re “not good” at meditating. During the pandemic, I created a seven-day program on how to use your breath to calm your body and mind. It includes guided meditations that help you connect with your body, slow down, and take deep breaths to promote relaxation and rest. In addition to using your breath to calm your mind, visualizations are another powerful technique that can help you cope with stress and feeling overwhelmed. It focuses your attention on more calming and peaceful images. 

5 things you can do right now to reduce stress:

1. Notice how you are breathing. 

Are you holding your breath? Is your breath really shallow? Is it fast? Is it panicked? Your breath will tell you your emotional state. Place your hand on your belly and take a long, deep inhale using your diaphragm. Using this technique, you’ll notice that your belly expands as you inhale and contracts as you exhale. This allows your body to calm down and relax.

2. Go to your happy place. 

Although COVID-19 cancelled our vacation plans, start to imagine that first trip you’re going to take once things get back to normal. Close your eyes and imagine being in your happy place — that place where you feel safe, calm, and supported. This is a place where you don’t have to worry about anything. Embody the relaxation, noticing your body getting softer. Trust me — your mind won’t know the difference. 

3. Boost your mood. 

Breathwork also has mood-boosting powers that helps you feel energized and clear headed. If you want to feel energized, take a short, quick inhales and exhales, for 30 counts. Then pause for 15 seconds and start the active breathing again for 30 counts. It’s normal to feel tingly, more alert and ready to check off the next item on your to do list.

4. Be present. 

When you’re stressed out, it’s easy to get stuck in your head. The more you learn to focus on what is happening now, the more you can control your body’s response to these thoughts and feelings. First, notice five things that you see. Look around you and pick out something that you don’t usually notice. Second, notice four things you can feel. For example, the texture of your clothing or the smooth surface of your computer or phone. Then notice three things that you can hear. Notice the birds chirping outside or an appliance humming. After, notice two things you can smell. Maybe it’s the smell of food or a flower. And lastly, notice one thing you can taste. Take a sip of a drink, or notice the current taste in your mouth.

5. Be grateful. 

I know it’s hard to be grateful when there’s so much wrong going on in the world. But when you focus on the abundance you have, it allows your mind to feel at ease. Plus, practicing gratitude helps to lift your mood — we all know that we definitely need more of that in our life. Try doing this practice daily. Make a list of all the things you are grateful for, big and small. 

Most importantly, be kind to yourself. You are doing the best you can. This has been too much for anyone to handle. As we adjust and adapt, it’s important to not only take care of our physical health, but also our mental health. Give yourself permission to take time to take care of yourself. If you’re short on time, know that you can always use your breath to calm your body and mind. 

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles

The post Just Breathe: Using Breathwork to Reduce Stress, Calm the Mind and Relax the Body appeared first on BEST SELF.

Is yoga beneficial for sciatica? Yes! Here are the 7 best yoga poses for sciatica pain

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If you have sciatica, you know how challenging it can be to get through daily life without pain. But there is a solution that could help relieve your pain and assist your recovery. 

Yoga is well-known for benefits centering on flexibility, core strength, and mindfulness. But it’s also a great way to treat a variety of ailments, including sciatica. Yoga can help you build strength, alleviate pain, and may even help improve your quality of life.  

Below, we’ll dive into how it can help including the best poses for sciatica relief…

What Is Sciatica?

When you have pain along your sciatic nerve, this is referred to as “sciatica.” The sciatic nerve is the longest in the human body, beginning in your lower back and traveling through the backs of your legs to your feet. When you have sciatica pain, you may feel sensations akin to burning, tingling, or numbness. This pain can range from slight to severe discomfort, often making menial tasks difficult to complete.

Sciatica has a number of different causes. Anything from inflammation to irritation to pinched nerves or a herniated disc. Compression can also cause sciatic issues, as can conditions like pregnancy or obesity. Severe cases may require surgery to correct this issue, but yoga can be beneficial in milder cases.

Yoga can help relieve sciatica pain by stretching and strengthening the affected areas such as the lower back and legs. Certain poses aim to realign the back and improve posture, which helps reduce the symptoms and associated risks of sciatica.

The Best Yoga Poses for Sciatica Pain

All of the following poses for sciatica relief can be achieved with a beginner’s level of experience or modified to accommodate for less flexibility. You can also employ any modifications that feel comfortable or are safer for you. 

Child’s Pose (Balasana)

Child’s Pose aims to strengthen and lengthen your spine as well as relax your entire body. This pose also stretches your hips, thighs, and lower back to increase flexibility and openness through these areas.

This is also a great pose to return to whenever you feel tired or overexerted. You can rest easy in this position, and the points of contact on your body will help to re-center your focus.

• Begin on your hands and knees.
• Sink backward onto your heels, keeping your arms extended above your head.
• Rest with your knees on either side of your torso and your forehead against the yoga mat. If necessary, use a pillow under your chest, forehead, or thighs for extra support.
• Allow yourself to completely relax.
• Breathe deep and hold this pose for up to five minutes.

Downward-Facing Dog (Adho mukha svanasana)

This pose helps to realign your spine while also providing relief from pain and lower back tension. Beyond its advantages for sciatica, Downward-Facing Dog also promotes balance and strength for your entire body.

• Begin on your hands and knees.
• Raise your hips and push into your hands to bring yourself into an upside-down “V” position.
• Straighten your back and neck to keep your head aligned with your arms.
• Relax your shoulders and breathe deep.
• Bend your knees slightly for a greater stretch through your lower back.
• For further intensity, slowly peddle your feet (lift one heel as the other drops, and repeat on the other side).
• Hold this pose for up to one minute.

Cobbler’s Pose (Baddha Konasana)

Also known as the Bound Angle Pose or the Butterfly Hinge, the Cobbler’s Pose opens your hips and relieves the tension in your lower back.

• Begin seated on your mat.
• Place the soles of your feet together, similar to the butterfly stretch.
• Allow your knees to fall gently into an open position. For extra support, use pillows under your knees.
• Sit up straight and tall to lengthen your spine, breathing deep.
• For a more challenging position, bend at the waist and walk your hands forward on your mat until you are folded over your legs.
• Hold your folded position for about thirty seconds at a time and an upright position for up to one minute.

This pose might increase discomfort when the additional forward bend is attempted. If this is the case, avoid the bend and instead stick with the upright position as a modification.

Locust Pose (Salabhasana)

This pose helps to bring stability to your core and lower back while also strengthening your spine, thighs, and glutes. In addition to helping sciatica symptoms, it also helps with circulation and flexibility through your hips. A controlled movement will better increase your strength and decrease the risk of pulling a muscle.

• Begin lying on your stomach.
• Slowly raise your head and shoulders off the mat as high as possible while lifting your arms behind yourself.
• Lift both or one of your legs off the mat for a greater challenge, engaging your core and your glutes.
• Breathe as deeply as possible.
• Hold this pose for up to thirty seconds at a time.

Cobra Pose (Bhujangasana)

Similar to the Locust Pose, the Cobra Pose strengthens and stabilizes your spine. It also promotes circulation and helps to strengthen your glutes. The key with this pose is to invoke good posture by putting your shoulders back and opening your chest. This will help to better align your spine and take any pressure off your lower back.

• Begin lying on your stomach.
• Bring your hands up to your shoulders and place them firmly on the mat.
• Lift your shoulders and chest while inhaling deeply, keeping your elbows close to your sides.
• Open your shoulders to keeping your chest open while descending your shoulder blades.
• Engage your abdominal muscles and thighs.
• Breathe and hold for at least thirty seconds.

For a modified Cobra Pose, keep your forearms on the mat instead of just your palms.

Reclined Pigeon Pose (Supta Kapotasana)

This version of the Pigeon Pose helps to take the strain off your lower back while stabilizing your position. Pressure is alleviated from your hips as you stretch your glutes, hips, and piriformis muscle, a muscle found in the hip that can cause sciatica by being too tight.

• Begin laying on your back. 
• With knees bent, place your feet flat on the floor.
• Lift your left leg and put your left ankle over top of your right knee to form a number “4” shape.
• If you feel a deep stretch, stop here.
• For a more intense stretch, lift your right foot off the ground.
• Bring your hands around the back of your right thigh and lace your fingers together to hold your leg as close to your chest as you like.
• Breathe and hold for up to one minute.
• Repeat for the other leg.

If this pose is too difficult even with your foot on the floor, try moving it further away from your body. This will soften the angle of your knee and put your crossed ankle at a less severe angle to the hip you are stretching.

Bridge Pose (Setu Bandha Sarvangasana)

Predominantly known as an abdominal exercise, the Bridge Pose helps to strengthen and stabilize your core. It also stretches the front of your spine and hip flexors while building musculature in your glutes and thighs.

• Lie on your back with your knees bent and feet flat on the floor.
• Leave your arms at your sides with your hand’s palm down.
• Lift your hips up from the floor to make a straight line from your knees to your shoulders. Keep your hips level to prevent rotation or a twisted torso.
• If required, use a pillow between your knees to keep them apart and help with alignment.
• Hold in place for up to one minute.

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation with Carter Miles

The post Yoga for Sciatica: Seven Poses to Relieve Lower Back Pain appeared first on BEST SELF.

As ‘work from home’ drags on into winter, work and health habits can drag as well; here are a few simple shifts for stepping back into your power 

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Millions of people have found themselves working from home unexpectedly this year, and while at the start of the pandemic everyone was trying to follow best practices for working remotely, as the days get shorter and darker it’s easy to slip into bad habits. Here’s a practical guide for maintaining a positive body and mindset while you’re working from home this winter. 

Re-establish Boundaries 

The longer you’re working from home, the more likely it is that the boundaries between work life and home life start to blur. But it’s important to get back into a good routine and avoid working into the evenings and weekends — it’s key for your mental health and working longer hours is unlikely to make you more productive. 

Set yourself working hours, with the same start time and finish time each day, and try to stick to them as much as possible.

If you find yourself finishing later and later, then set a cut-off point where you just have to close down your laptop and switch off. 

If you find it hard to switch on and get focused in the mornings then try taking a short walk or adopting another morning routine before you start. It establishes a clear distinction between getting up and starting work that can help you to get in the right mindset.

Showering and dressing properly before work also shifts your energy into ‘work mode’.

And to help you stay on task throughout the day, try to take regular breaks away from the screen. It could be worth trying different time management techniques to help you make the most of your working hours and stop yourself from running out of time. For example, by using the Pomodoro Technique you can work in short, focused bursts of 25 minutes without any distractions. 

You can use a simple online time tracker such as Tomato Timer to ensure you stick to the time limit.  When you’re up against a time limit you’ll be more motivated to get as much as possible done.

It’s important to find a routine that works and that you can stick to when you’re working remotely so that you stay focused during working hours and can switch off outside of them.   

Look After Yourself 

Another important part of maintaining a positive body and mindset for a winter of working from home is prioritizing self-care. During the summer months, it’s a lot easier to get outside in the daylight, go for a run or walk, and your motivation to cook healthy meals and eat well is generally higher.

If your diet and exercise have started to slide, then you need to come up with a new plan for getting back on track. 

Start planning out your meals each week so that you can incorporate fruit, vegetables, protein, and everything your body needs to stay healthy. Cook bigger meals at the weekend so you have leftovers in the week and don’t get tempted to order in when you’re tired. 

And if you feel like you’re struggling to eat the right things, you could consider taking some extra vitamins. For example, liposomal vitamin C from Seeking Health can boost your immune system to stay healthy through the winter. Vitamin D is another important basic immunity enhancer; in the summer we acquire this from the sun, but in the darker winter months, supplements can help.

Exercise is also going to make a big difference in your mindset during the winter. It’s tempting to stay inside when the weather’s bad, but make an effort to wrap up and get out at least once a day. 

If you struggle with motivation to exercise try following a fitness plan or use an app to track your progress and set challenges for yourself. For example, the Nike Training Club provides access to a huge range of fitness classes, provides wellness advice, and it helps monitor your fitness levels to encourage you to keep exercising. 

Optimize Your Workspace 

If you’ve started to get into the habit of working from your sofa or your workspace has become cluttered and messy then you need to focus on creating a productive working environment. 

Try switching up your workspace location and set yourself up somewhere else in your home — it could help you to feel more inspired and motivated. Just make sure it’s a specific space that you designate for work, even if it’s just the corner of your kitchen table, and it’s away from distractions. 

Get everything you might need during the working day within reach such as a laptop, keyboard, notepad, pens so that you don’t procrastinate adjusting your desk or hunting for something to write with. And get into the habit of tidying and cleaning your desk space regularly — don’t let piles of paperwork creep up, empty your bin, and wipe down the desk.

A clean, organized space is going to make you feel more motivated and ready to work. 

If you’re really struggling to stay focused while working from home then you could consider hotdesking in a co-working environment, or set up in a coffee shop every now and then (if possible). A change of scenery and the bustle of being around other people can help you to concentrate and reduce the feeling of isolation that sometimes comes with remote working.

Stay Connected

Feeling isolated and disconnected can easily happen when you’re working from home, especially if you don’t live with anyone else. Social interactions with colleagues can be a lot harder to maintain when everyone is working remotely, and if you can’t meet up with them in person then you need to look at other ways to stay connected with your team. 

Suggest a drop-in video meeting once a week for anyone to join and catch up, schedule in an extra five minutes at the start of meetings to chat, or ask a couple of colleagues if they would like to have a virtual Friday evening drink.

It’s also important to make plans outside of work for the evenings and weekends. You need something to look forward to and to motivate you to finish your work and switch off. If you can’t meet up with people face to face, then arrange a regular video or phone call with your friends and family. Talk to them and tell them that you’re feeling a bit lonely, and ask for help — you’ll probably find others are feeling the same way. Keeping yourself busy and connected will be an important part of maintaining a positive mindset through the winter.

Working from home during the winter can be more of a struggle, but by making an effort to maintain a clear boundary between work and home time, taking time to rest, reaching out to others, and looking after yourself you should be able to improve your body and mindset.

You may also enjoy reading 7 Productivity Tips that Can Change Your Life, at Work and at Home by James Dorian

The post A Practical Guide To Maintaining Positive Body & Mindset For Winter WFH appeared first on BEST SELF.

Going outside from time to time isn’t just a nice activity; it can be a crucial aspect of maintaining your health

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We live in a time when the number of mental and physical maladies that afflict humankind are legion. A staggering 42.4% of American adults struggle with obesity. Excessive screen time, particularly in children, has been linked to things like depression, poor diet, and weight gain. You don’t have to look very far to realize that the quality of life for a modern 21st-century individual is often tepid at best.

Fortunately, everything from a lack of exercise to excessive screen time, and even mental anxiety and depression can be addressed with one simple activity: going outside. 

The Mental and Physical Benefits of the Great Outdoors

It’s common — some would even say cliché — to consider going outdoors “good for your health.” However, this often stereotypical statement is made with a profound lack of genuine understanding. It’s easy to say that you feel better when you go outside, but what is it about the experience that truly improves your quality of life? 

Knowing the details about how each trip out the front door can impact your health isn’t just interesting — it’s something worth learning in-depth so that you can use the outdoors to your advantage whenever you find yourself struggling with maintaining your physical and mental health.

It’s also worth mentioning that this need for the collective benefits of the Great Outdoors has never been more important than during the post-COVID-19 era. As shutdowns, face masks, and social distancing policies consistently keep people apart, the need for a healthy way to combat indoor isolation has never been more important.

Here are a handful of the most powerful ways that Mother Nature can impact your health and wellness:

Nature Can Increase Your Physical Activity

Perhaps the most obvious benefit of the outdoors is the simple fact that being in nature tends to naturally boost your physical activity. From hiking in the woods to swimming at the beach, spending time outside is a great way to get your heart pumping.

Nature Can Reduce Stress and Anxiety

When nature increases your physical activity, it can have a direct impact on another aspect of your health: your stress levels. Exercise is a proven stress-reducer, as physical activity pumps up your endorphins, countering the effects of pent up stress.

Additionally, the simple act of being in nature can serve as a form of emotional therapy. Surrounding yourself with the serenity of the outdoors, breathing in the fresh air, and even more exotic activities like forest bathing can all serve to calm ruffled feathers, soothe out-of-control anxiety, and restore a sense of balance to your mind.

Nature Can Boost Your Immunity

Time spent in a natural setting has also been scientifically linked to a variety of immunity-boosting benefits. The most obvious one is the ability to soak up that precious vitamin D on a warm, sunny day.

There’s further evidence that Mother Nature can help mitigate some of the affects of conditions like ADHD, depression, diabetes, and even cancer.

Nature Can Help Your Physical Body

Along with basic exercise, being in nature can also benefit your body in many small, subtle ways. 

For example, sunlight has been shown to naturally lower your blood pressure, while colder weather can be a boon for those with varicose veins by promoting better blood flow. Time spent outside — and the physical exertion that often comes with it — can help to improve the quality of your sleep and can even aid in managing and mitigating chronic pain.

Nature Can Promote Mental Wellness

Along with combatting mental health concerns like anxiety and depression, nature can also have a proactive and positive impact on your overall mental health. 

By spending time outdoors, you can heal from work-related burnout. The activity can help you unplug from the constant pressure and demands of everyday life. With the coronavirus, in particular, limiting social activity and cooping everyone up at home, getting outside can be a welcome lifeline to cultivate mental wellness during the ongoing chaos. The great outdoors has also been known as a great way to boost creativity and generally increase life satisfaction.

Embracing the Outdoors in the Name of Your Health

Going outside from time to time isn’t just a nice activity. It can be a crucial aspect of maintaining your health. The good news is, you don’t need to spend an excessive amount of time outdoors to realize many of the benefits.

It’s recommended that you spend around 120 minutes each week outside. That’s two short hours every seven days — for a grand total of less than 1.2% of your time. If you can manage to get outside for an hour every few days, you’ll be able to tap into a plethora of different mental and physical health benefits, all of which can help to restore a sense of peace and balance to an all-too-common hectic, stressed, and overtaxed 21st-century lifestyle.

You may also enjoy reading Forest Bathing: How Immersing in Nature Can Help You Reconnect by Tess DiNapoli

The post The Extraordinary Physical and Mental Benefits of Spending Time in Nature appeared first on BEST SELF.

There is no doubt about the positive or negative effects that nutrition can have on your productivity and general wellbeing.

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Proper nutrition is one of the hallmarks of a healthy lifestyle, and while working out is important as well, you should prioritize healthy eating if you want to achieve your goals. After all, you can work out at home as much as you want, but that won’t make up for the fact that you’re fueling your body with junk food and empty calories. When you do that, all you get is mental haze, fatigue, and subpar performance at school and at work.

What we eat has a big impact on our productivity and general wellbeing, and you don’t need to study nutrition and dietary science per se to know that eating well means feeling well and performing at your best. So, are you shooting yourself in the foot with poor diet choices? Let’s break down this question and give you a clear roadmap to improve your productivity, zeal, and long-term wellbeing through healthy eating.

Eliminate junk food from your diet

First things first, you have to be aware of the negative effects that junk food can have on your body and mind. According to research, junk food can have significant negative effects on cognitive abilities and reward processing on the adolescent brain, but the results extend and can be extrapolated to any demographic and gender. In other words, junk food is changing the chemistry in your brain which impairs cognition, leads to mental fog, and diminishes your work capacity and energy levels.

The obvious course of action here is to eliminate junk food from your lifestyle. This should be a process and not a single action, because if you get rid of all the junk food at once you might experience withdrawal symptoms that will hamper your ability to work and follow classes. Instead, you want to wean junk food out of your routine over several weeks to make a seamless transition to healthy, wholesome foods and homecooked meals.

Choose sustained energy instead of sugar highs

Carbohydrates play a vital role in regulating our energy levels and ensuring we are able to perform both physically and mentally. Everything you eat serves to fuel the brain and its processes, as the brain is the biggest consumer of glucose in your body, which can be produced from any food you ingest. Now, there are two paths you can take: you can supply your brain with sustained energy, or you can choose to consume fast-acting sugars that will hinder your mental performance later on.

Obviously, the latter choice will be detrimental to your productivity and zeal on a daily basis. The consumption of fast foods among students has been a pervasive problem for a long time, for example, and if you want to perform at your best, you need to choose slow-releasing carbohydrates instead. Opt for quality carbs like leafy vegetables, nuts and seeds, legumes, and the like instead of sugary sweets, candy, or even certain fruits.

Are you focusing enough on your protein consumption?

You might not have thought about it before, but protein can have a major role to play in your overall wellbeing, and especially physical and mental performance on a daily basis. Eating a diet that is relatively high in quality proteins is essential for mental clarity and acuity, as amino acids help with the secretion of noradrenaline and dopamine in the brain.

You can choose to eat proteins but also to supplement with premium isolate (here’s my personal fave) in order to meet your daily requirements without consuming any unhealthy fillers or sugars, and to keep your energy levels topped off. Remember that protein keeps you feeling sated for longer, which will prevent you from reaching for unhealthy alternatives.

Choose your protein sources wisely, use only quality supplements instead of sugary blends, and be sure to combine lean meats, eggs, fish and dairy along with proteins from plants to get all the amino acids you need.

Eliminate any allergens that might be affecting your health

Allergic reactions to foods can go by unnoticed for years, because different people will react differently to allergens — not all allergic reactions are extreme like a peanut allergy, for example. Sometimes, the foods that don’t sit well with your immune system are simply going to cause some redness on the skin, maybe an upset stomach, or in many cases, they will make you feel drowsy and create mental haze.

You should get yourself tested for different food allergies, and grab some lunchbox ideas or try making some smoothies that will boost your immunity and prevent you from ever having an allergic reaction to food again.

Spacing your meals instead of eating everything at once

Last but not least, don’t sabotage yourself by eating too much in one sitting. You probably know by now that eating too much food to save time can cause you to feel drowsy and sleepy, and that it can cause various discomforts such as bloating that can hinder your ability to focus in class or at work.

Instead, make sure to space out your meals properly, eat at regular intervals, and plan your meals in advance. The best thing you can do is to learn how to meal prep and prepare the majority of your meals for the upcoming workweek so that your nutrition is always on point. 

Wrapping up

There is no doubt about the positive or negative effects that nutrition can have on your productivity and general wellbeing. With these tips and insights in mind, go ahead and build a healthier lifestyle on the foundation of healthy eating and while you’re at it, sprinkle some exercise in for good measure.

You may also enjoy Interview: Kris Carr | Crazy Sexy Awakening with Kristen Noel

The post 5 Tips to Stop Sabotaging Your Productivity and Health with Poor Food Choices appeared first on BEST SELF.

Want to add a little energy boost to your fitness routine? Try taking it outdoors with these basic, whole body exercises

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Doing your workout outside has lots of great benefits. Did you know that if you exercise outdoors, you’re likely to burn more calories? Not only are you getting a hit of vitamin D from the sun, but your brain is also getting more oxygen. You’re also more apt to get better overall results, as being aware of your environment (trees, grass, people) means you’re not focusing as much on time and muscle ache!

Let’s look at how to create a great outdoor workout with some perfect exercises for a natural environment.

Jumping Jacks

Jumping jacks are a fabulous way to warm up for your outside exercises. They get your heart rate up and engage all your muscle groups to prepare them for more strenuous tasks.

You don’t need any equipment, just comfortable clothes and shoes. However, if you want to add a resistance band into your jumping jacks, you can use a hip booty band around your thighs to work your outer thighs even harder.

Here’s an example of using resistance bands for jumping jacks, and also other variations of body work:

Squats

Squats are excellent for your lower body. They’re a great all-round exercise because they work several muscle groups at the same time.

You can do squats just using your body weight, or with a booty resistance band. If you’re using a resistance band, put the band around your thighs, just above your knees. 

• Stand with your feet hip-distance apart and go down into a squat.
• As you squat down, keep your back straight. You can stretch your arms out straight at shoulder height each time you squat, or clasp your hands in front of you.

Here’s a great example of doing squats at your local park bench:

Pull-Up Squats

For this exercise, you’ll need a pull-up band like this one.

• Wrap the middle of the band around a soccer goal post, a tree, or a pole. Anything higher than your head will do. 
• Hold both ends of the band in your hands. 
• Stand with your feet hip-distance apart and sink into a squat, straightening your arms as you do so. 
• Then pull yourself back up.

Here’s an example:

Alternating Forward Lunge

• Keep your resistance band in the same place, and turn around so that it’s behind you. 
• With the ends of the band in each hand, stand so that you are about 3 feet away from a goal post, tree, or pole.
• Now move your right foot forward to come into a lunge while you hold onto the resistance band. Exhale as you come down into the lunge.
• Bring your right foot back up to your starting position, and move your left foot forward to do a lunge on your left side.
• Repeat as needed. 

Here’s what this exercise looks like:

Step-ups

Step-ups are excellent for your lower body, especially your legs and butt.

Step up with alternating feet onto a park bench, elevated platform, steps or even a solid chair as long as it won’t move while you exercise. The higher the bench or surface, the more challenging this exercise will be!

Here’s what step-ups look like on a park bench:

Push-ups

Push-ups are easy to do just about anywhere. Most of us think of doing push-ups on the grass. However, if you want to work your legs simultaneously, consider doing push-ups combined with leg lifts, using a bench, chair, statue, or another form of support.

• Put your hands shoulder-width apart onto your bench or other chosen support object.
• Come down into a push-up, while lifting one of your legs behind you. 
• Keep the leg straight and get it high — this will work your hamstrings.

Here’s what these push-ups look like in practice:

Variation: If you want something more challenging, try doing inclined push-ups with your feet on the bench and your hands on the ground. No need to lift each leg while doing this exercise as it is challenging enough as it is!

Bench leg raises

Leg raises are brilliant for your lower abdominal muscles, and you can do them either on a flat surface or on an incline.

• Keeping your body on the floor and with your gaze towards the sky, raise your legs while keeping them straight as you exhale. 
• Keep your legs together all the way up. 
• Then lower your legs back down slowly.
• Repeat.

If you want an added challenge, try doing leg raises on an incline! Go to your local park and do something like this (you’ll be working your abs hard!):

Final Word

There you have it, lots of ideas for you to work out in your local park, woods, field, or playground — or even your own backyard. You can play with the sequence, trying a complete cycle of each exercise then repeating that circuit, or completing a few sets of one exercise then moving to the next. Have fun and enjoy the additional energy that nature can bring to your workout!

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles

The post How to Create a Great Outdoor Workout appeared first on BEST SELF.

You know that your diet impacts your physical health — but research increasingly reveals its effects on your mental health as well

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Many of us like to think of healthy nutrition as a way to boost our performance in training, or as a sustainable way to lose excess weight and keep it off for good, but sometimes it’s important to remind ourselves of the importance healthy eating plays in our mental health. Quite simply, what you choose to put on your plate can reflect on your everyday life in numerous ways, and it can either make you feel amazing, energized, and healthy inside and out, or it can make you feel downright miserable, fatigued, and it can even elevate stress and anxiety if you’re not careful.

That said, if you commit to eating healthy just like you’re committed to your morning yoga and meditation, you can completely turn your life around and elevate your quality of life over the long term. After all, healthy eating is a lifelong journey, so let’s take a look at how nutrition affects your mental wellbeing and what you can do to start eating healthier today.

Paying special attention to nutrient deficiencies

Healthy nutrients like vitamins, minerals, proteins, certain carbohydrates and fats all contribute to a well-balanced, wholesome diet that helps maintain hormonal balance and thus elevate your mental health. So, what happens when one or more of these nutrients are missing from your diet and you have a deficiency? In a nutshell, nutrient deficiencies can cause various problems including anxiety and stress and they can even lead to long-term illnesses and chronic conditions.

Long-term deficiency may contribute to the development of depression and brain-degenerative diseases like Alzheimer’s, not to mention the heavy toll it can take on your physical wellbeing, which can further affect your confidence and emotional wellbeing. It’s a vicious circle, and if you want to ensure lifelong mental and physical health, you have to make sure that you’re not deficient in any micro and macro nutrients.

Why unhealthy foods are the worst

People typically develop nutrient deficiencies by eating unhealthy foods, which leaves little room for the nutrient-dense foods in your day. It’s important to note that unhealthy foods do not have to actively impede your health, they’re not necessarily poisoning your body, however they are lacking in the proper nutrient makeup that you need to support healthy bodily processes — and that’s why we call certain foods unhealthy. Most of the time, there is no active ingredient that is ruining your health, it’s the lack of vitamins, minerals, and macro nutrients like protein.

For this and many other reasons, it’s important that you eliminate unhealthy foods from your life like sugar, and swap them out for wholesome meals containing a variety of vegetables and lean protein sources to fuel your body and your mind every single day. You don’t have to do it all at once, but be sure to slowly weed out the unhealthy stuff so that you can make more room for your veggies.

Adopting a holistic approach to nutrition

When you’re trying to eat healthier or lead a healthy lifestyle in general, it’s important to not be dismissive but instead to be inclusive of all the possibilities and healthy choices that you can make. Instead of eliminating complete food groups, try to combine as many of them that are healthy as you can to get as many nutrients as you can, especially if you’re going through stressful periods of your life like menopause.

In fact, menopause is a great example of a time in your life when your body starts to change, and when you can start experiencing a lot of stress and anxiety. By combining proper nutrition with natural menopause supplements that emphasize gut health and hormonal balance, you can eliminate the hot flashes and the irritability, and other symptoms associated with menopause. This is just a single example of how life can challenge your mental and physical health, so be sure to include healthy foods and natural supplements like probiotics, vitamins and minerals for a more holistic approach to nutrition.

Choose your foods carefully

You might be wondering what foods you should emphasize in your diet, but it’s important to note that it’s not about choosing one type of berry over the other, it’s about knowing what nutrients to look for and discovering the diet that’s best for you. As a general rule of thumb, you can’t go wrong by choosing foods that are rich in antioxidants like berries, leafy green vegetables, salmon, black chia seeds, and dark chocolate.

Next, be sure to choose whole foods that come from healthy, sustainable sources and don’t contain food colorings or additives. Get plenty of fiber in your diet as well to support gut health and prevent sugar cravings, and eat plenty of foods that contain hard-to-get minerals like magnesium, zinc, and selenium.

Stay consistent by prepping your meals

Lastly, always remember that healthy eating is a long-term commitment, especially if you want to experience the mental health benefits it brings. That’s why you have to stay consistent and devoted to your eating regime, and an excellent way to do that is to prep your meals for the following week. If you devote a lazy Sunday afternoon to meal preparation, you will have a much easier time staying healthy overall and you won’t feel the need to reach for unhealthy substitutes during the day.

Mental health is heavily dependent on nutrition, not just exercise and mindful meditation, which is why you should be mindful of your diet if you want to feel amazing inside and out. Follow this simple guide and you will have no problem keeping your mind and your body healthy and radiant.

You may also enjoy reading Interview: Kelly Brogan, MD | A Mind of Your Own, by Kristen Noel.

The post How Nutrition Affects Your Mental Health and Simple Tips for Eating Healthier appeared first on BEST SELF.

Of all the physical activities, cycling is one of the most rewarding, boosting both physical and mental health and even elevating happiness

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The connection between mental health and physical activity is undeniable.

A study on this connection, conducted by the Centers for Disease Control and Prevention from 2011 to 2015 with over a million adult participants, showed that people who exercised experienced improvement of their mental health compared to those who didn’t. Given our increasingly sedentary lifestyle in modern society, this fact is especially important since too much time indoors without a daily dose of physical activity can take a toll on a person’s mood.

If you are looking for a particularly beneficial exercise, I suggest you try cycling — an easy activity to fit into your daily schedule since it can conveniently take you from one place to another. Whether you are bike riding in the city or the countryside, you will also experience a boost of happiness almost instantly.

Still need convincing to try this bipedal activity? Here are 11 reasons why cycling improves your overall well-being:

1. Helps You Sleep Better

Cycling is a great activity to help you realign your body clock and improve your sleep. This has to do with your circadian rhythm which is one of the reasons why we feel sleepy when the night falls. Spending time in the sun helps you reset your internal clock by slowing down the production of melatonin — the sleep hormone. You will get the best effects if you ride your bike from 6 AM to 8.30 AM, but being exposed to natural light at any time can be beneficial to your sleep as well.

Another positive effect of cycling on your sleep pattern is that it reduces the production of cortisol — the stress hormone. Cortisol may be responsible for blocking deep sleep which is essential for the mind to reset and regenerate. Additionally, cycling also boosts the production of serotonin that promotes sleep so spending half an hour on your bike before going to bed may help you fall asleep. 

2. Keeps Depression Under Control

Bike riding can be a very effective way to lift your spirits and chase away some of your demons. While cycling, you are visually distracting yourself from dark thoughts and worries. Seeing something interesting or beautiful can inspire you to concentrate on the positive aspects of your life and chase away signs of depression. Feeling breeze in your hair and having a road in front of you can make you feel free and liberated. Physical activity is known to promote the production of endorphins in the body — hormones that can reduce pain and make you feel euphoric. This can help you see life more positively and give you a push of energy to move forward. Another plus side of cycling is that it can help you manage weight and your overall health, two things that when impaired can lead to depression.

3. Reduces Anxiety

Anxiety is fairly common across all populations. If left untreated, it can have numerous consequences for both physical and mental health. According to statistics, 40 million adults in the US suffer from this condition. The good news is that anxiety is treatable and sometimes you don’t even need medicines to do it. Cycling can help you divert your mind from the things that bother you and help you relieve the muscle tension you experience due to anxiety. Since your heart rate will go up, your body will produce anti-anxiety chemicals, like brain-derived neurotrophic factor (BDNF) and endocannabinoids. Moreover, since cycling will engage part of your brain that is responsible for the reaction, you will be able to distinguish real from imaginary threats.

4. Minimizes Stress

Stress is a silent enemy, sneaking up on you and affecting your body and behavior. Some stress is okay as long as it challenges you to take positive actions in your life. However, if you allow stress to overrun you, your health and wellbeing may be in jeopardy. Conditions like heart disease, high blood pressure, diabetes, and cancer can all be contributed to stress and the lifestyle originating from it. Cycling is a great stress reliever because of all the feel-good chemicals and mindfulness it creates. If you have a big day at work that makes you anxious, riding a bike to your office can help you eliminate tension and calm your nerves while filling you up with optimism. 

5. Boosts Self-Esteem

Cycling is not easy. You have to possess certain physical readiness to be able to ride a bike, especially if you replace concrete surfaces in the city with dirt roads in nature. This is actually not a bad thing and can help you improve your mental health at the same time as increasing your endurance. Consider bike riding as a series of challenges you need to conquer to get better. Every time you successfully reach a goal, you will feel proud of yourself which helps to build your self-esteem. Once you learn that with dedication and patience you can improve yourself, you will feel empowered to take the same steps in other parts of your life.

6. Preserves Brain Function

Based on a study review from Denmark, physical activity can improve your brain health by affecting BDNF. This protein is responsible for neuron health, as well as for the creation of new ones inside your brain. Because of this, cycling may be a fine way to decrease the risks of neurological diseases, like Parkinson’s and Alzheimer’s. Besides BDNF, bike riding will increase your circulation, helping more oxygen and nutrients to reach your brain. It’s believed that this is why people think better when riding a bike or partaking in any other form of exercise. Research on the connection between moderate aerobic exercise and cognitive functions showed improved planning and reasoning after physical activity. So, if you have something to solve, hopping on your bike may give you all the answers you need.

7. Enhances Creative Thinking

Nature plays an important role in creativity and coming up with new ideas. That’s why riding a mountain bike among the trees and meadows is a perfect way to boost your creative thinking and find a new direction to express yourself. Physical activity paired with beautiful sights of nature can serve as a spark that will ignite your mind to come up with new concepts and solutions. A lot of this can be attributed to the color green which inspires growth, peace, and new thought patterns to emerge. Green is also the color of balance which can help your brain with the decision-making process. If you are facing a challenging task or are looking for inspiring moments, cycling in a green space allows nature to nurture your creativity.

8. Enriches Your Social Life

Bike riding doesn’t have to be a solo endeavor; you can join a group of bike riders and participate in cycling as a group activity. While riding alone has its benefits, you can also enjoy many wonderful effects of sharing this experience with other people. Improving your social life can improve your mental health by decreasing your stress and boosting your happiness. Being surrounded with people can also help you see different perspectives on things and teach you how to be more open to the world. When it comes to bringing people closer together, cycling may be an ideal physical activity to share with your friends and family.

9. Improves Productivity

Exercising in the morning before work is a proven strategy to increase your productivity and ability to focus on tasks. However, if you are not much of a morning person, this may not be so easy to have first thing after you open your eyes. But by riding your bike to work, you will increase your heart rate and wake yourself up while making you more aware of your surroundings. This will also increase your attention span which is quite handy if you have meetings at the beginning of your day.

10. Gives You Control

It’s important to have control in certain parts of your life to gain a sense of independence and maturity. While there are things out of your dominion, cycling allows is not one of them. Since a bicycle is a non-motorized vehicle, you can use it to drive yourself to any destination you want. This allows you to manage your schedule the way you see fit and stop being dependent on others and circumstances. Bike riding can also help you lose weight and give you back reign over your body. 

11. Makes You Happier

There are many reasons why cycling can make you happy. From a biochemical standpoint, it stimulates your body to produce dopamine, norepinephrine, and serotonin. These three neurotransmitters are responsible for mood, satisfaction, and pleasure, so increasing their levels can make you happier. Psychologically, bike riding allows you to spend time alone in your head which is a good way to build your self-awareness since the road to happiness starts by first figuring out yourself.

You may also enjoy reading Cycling Your Way to Good Physical, Emotional and Environmental Health, by Lena Hemsworth.

The post Beyond the Physical, Cycling Produces Many Surprising Mental Health Benefits as Well appeared first on BEST SELF.

Want to boost your self-confidence, mood and wellbeing? Consider these tips to care for your mind, body and spirit

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Do you consider yourself confident? Given how self-confidence impacts how you look at things, as well as your overall mood and well-being, this is definitely an aspect of your life worth exploring. If you’re not feeling confident, it can feel difficult to make the right moves in your life, and even if you do make the right decisions, you may find yourself questioning them. That doesn’t mean, though, that there aren’t things you can do to help improve your self-confidence,

If you’re looking for ways to feel better about yourself, here are 7 things to try:

1. Eat a Healthy Diet

Along with taking a supplement, eating a healthy diet is a great way to give your self-confidence a lift. It’s no secret that what you eat can affect your mood, so eating foods that energize and invigorate you — like leafy green vegetables and fresh fruits — can make boost your mood and overall well-being. Eating a healthy diet free from refined carbs and sugars can also help you to maintain a healthy weight and improve symptoms of many illnesses and underlying health issues.

2. Get Regular Exercise

A good workout can also be a great confidence booster. In addition to helping you stay fit, exercise increases feel-good hormones, like serotonin and endorphins, which can lead to higher levels of calm and contentment. It doesn’t matter what kind of exercise you do, as long as you get at least 20 minutes of physical activity every day.

3. Set Goals and Work Towards Them

One of the best things for increasing your self-confidence is learning to set goals, and then working towards them. When you achieve a goal or cross something important off of a to-do list, it can release dopamine — another feel-good brain chemical. Watching yourself achieve things, even if they are small at first, is an effective way to prove to yourself that you can do the things that you set your mind to.

4. Check Your Inner Dialogue

Most of us know that it’s important to be aware of the things that we say to other people. But do you give as much import to how your inner dialogue affects you? If you’re not sure if your inner dialogue is positive or negative, consider the things that you say to yourself or think about yourself. Chances are that you may say things to yourself throughout the day that aren’t particularly nice. This kind of negative self-talk can drag your mood down without you even realizing it. Don’t let it.

5. Learn To Meditate

Meditation is another powerful tool to develop a stronger sense of self-confidence. When you meditate, you have an opportunity to tune into your thoughts, to assess how you speak to yourself, and to change your inner dialogue. It can also be a great way to relax and develop a sense of calm that you can take with you throughout the day.

6. Make Time for Your Hobbies

Hobbies can help you enjoyably pass the time; they can also be effective confidence-boosters. Pursuing a hobby, whether it’s gardening or painting or some other skill-based past time, can give you a sense of accomplishment when you look at a finished project and see all the work that you’ve done. If you don’t already have a hobby that you enjoy, learning a new skill, no matter what it is, can be another way to boost your overall confidence.

7. Take Supplements

Although supplements may not be the first thing you think about when it comes to boosting your self-confidence, they can have a noticeable impact on your overall well-being. This is because nutrient deficiencies can lead to health problems and mood-related disorders. By taking a supplement to ensure you are getting the nutrients you need, you can help lift your mood, boost your health, and increase your confidence. Keep in mind that there are many kinds of supplements, so do your research to make sure you are taking the right supplement for your needs. For example, Vitamin B12, Vitamin D, and Calcium are generally considered safe, whereas Vitamin K and Gingko may create problems for your body. Choose wisely. One popular resource for supplements is Gundry MD; first-time buyers can get a Gundry MD coupon here.

You may also enjoy reading Body Balance: Simple Practices to Balance Your Metabolism for Better Health, by Paisley Hansen

The post 7 Ways To Boost Your Self-Confidence appeared first on BEST SELF.

Diabetes is one of the most common chronic diseases and often goes undiagnosed; know the symptoms and what you can do to minimize your risk

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Imagine having one of the most common chronic diseases in the nation without being aware of it. As it stands, that’s the reality for 1 in 5 of the 34 million Americans with diabetes. As a leading cause of death and disability in the U.S., diabetes can result in serious health complications if left untreated. However, because of the subtle and slow onset of diabetes, many individuals experience and endure symptoms for sometimes ten or more years before receiving an accurate diabetes diagnosis.

While the condition is treatable and also largely preventable, the fact remains that over 7 million people are currently living with undiagnosed Type 1 or Type 2 diabetes. Here’s why:

1. Understated Symptoms

The main reason diabetes often goes undiagnosed is undoubtedly due to the slow and subtle nature of its symptoms. According to endocrinologist, Dr. James Dudl, “Diabetes usually progresses over a 7-10 year period before the sugar is so high it can be felt by noticing its symptoms.”

Because symptoms can be drawn out over several years, it can be difficult to notice a difference or even recognize how badly you may be experiencing some of these typical symptoms of diabetes:

• severe thirst
• frequent urination
• extreme fatigue
• Irritability
• increased appetite
• blurry vision
• yeast infections
• weight loss despite eating more (Type 1)
• tingling, pain, or numbness in the hands/feet (Type 2)

2. Overlapping Signs and Symptoms

Symptoms of diabetes can overlap with signs and symptoms of other health conditions. For example, patients with untreated diabetes may also experience symptoms of low blood sugar. These symptoms include feeling sweaty, jitters, a sense of doom, and light-headedness which are vastly different from the common symptoms of diabetes. This can make it difficult to get a proper diagnosis without adequate medical screening.

Additionally, diabetes can often go undiagnosed as a majority of new diabetes diagnoses occur in adults between the ages of 45 and 64. This makes it difficult to track the symptoms of diabetes because they appear over time and can overlap with common signs of aging. According to Susan M. De Abate, a certified diabetes educator, “People have dry skin or they use the bathroom a lot [when they are older]. It’s hard to tell which is which.” This is why it’s important to be aware of the signs and symptoms of diabetes and inform your doctor of any changes in your health.

Keep in mind that some symptoms of undiagnosed diabetes can also overlap with side effects of certain medications. For instance, if you’re prescribed a medication that causes you to urinate more, you may think that your increased urination is only from the medication whereas it could also be a sign of diabetes.

Some patients get so used to living with certain symptoms such as fatigue or increased urination that it doesn’t occur to them that they may have an underlying health problem. Regardless of the circumstances, if you’re experiencing any symptoms of diabetes, be sure to tell your doctor so they can properly screen you for this disease.

3. Unaware of Risk Factors

Believe it or not, one of the main reasons that diabetes often goes undiagnosed is that a lot of people aren’t aware of their personal risk for developing diabetes based on a variety of factors that can increase your chances of developing diabetes:

• You have prediabetes
• You are overweight
• You are 45 or older
• You take part in physical activity less than three times a week
• You have an immediate relative (parent or sibling) with diabetes
• You have had gestational diabetes or given birth to a baby who weighed more than 9 pounds
• You have polycystic ovary syndrome
• You have high blood pressure, low HDL (“good”) cholesterol, or high triglyceride levels
• You are African American, Hispanic/Latino American, American Indian, Asian American, or Alaska Native

A qualified healthcare provider can help you determine if you have prediabetes or diabetes by performing a series of tests including:

1. A1c — This test measures your average blood sugar over the past two to three months. An A1c of 5.7 percent to 6.4 percent means that you have prediabetes and are at high risk for the development of diabetes. Diabetes is diagnosed when the A1c is 6.5 percent or higher.
2. Fasting Plasma Glucose (FPG) — This test measures your blood sugar after you’ve gone at least eight hours without eating or drinking anything other than water. A result of 100 or higher indicates that you have prediabetes. A result of 126 or higher indicates that you have diabetes.
3. Oral Glucose Tolerance Test (OGTT) – This test compares your blood sugar levels before and two hours after drinking a special sweet beverage. A result of 140 or higher indicates that you have prediabetes. A result of 200 or higher indicates that you have diabetes.

For adults without symptoms of diabetes or other risk factors, the American Diabetes Association (ADA) advises testing your blood sugar or A1c at age 45. If your results are normal, you should be tested at least every three years after that.

4. Minimal Access to Healthcare

Another reason diabetes often goes undiagnosed is due to insufficient access to healthcare. A recent study revealed that based on health insurance coverage, hospitalization, income, education, and frequency of health care visits, those who had no health care encounters in the past year were associated with an almost six-fold increase in the odds of undiagnosed diabetes.

Unfortunately, many individuals who are made aware of their borderline diabetes aren’t able to regularly follow up with a healthcare professional due to minimal access to healthcare. These undiagnosed or borderline cases of diabetes often develop into Type 2 diabetes.

What You Can Do

If you have been diagnosed with diabetes — or if you believe that you are suffering symptoms of undiagnosed diabetes — there are lifestyle changes you can make now to help you minimize the effects of diabetes including:

• Regularly testing your blood sugar levels at home to help manage your glucose levels.
• Seeing a registered dietitian or a diabetes nurse to learn how to manage your diabetes.
• Reviewing your blood sugar records with your physician every visit.
• Paying close attention to how foods affect your blood sugars, especially carbohydrates.
• Avoiding foods high in salt and sugar, processed and fast foods, as well as saturated and trans fats.
• Eating small portions of balanced meals of lean protein, vegetables, fruits, and foods high in fiber.
• Drinking plenty of unsweetened liquids throughout the day.
• Getting plenty of regular exercise to reduce blood sugar levels and maintain a healthy weight.
• Thinking proactively, stay informed, monitor your health, and connect with support groups.

You may also enjoy reading Adrenal Fatigue: Diagnosing the Burnout Epidemic, by Aviva Romm, M.D.

The post Diabetes: Why It’s Often Undiagnosed, Symptoms to Look for and What You Can Do appeared first on BEST SELF.

Staying active with regular physical activity is good for your heart, your muscles, your stamina, and your mind…no matter your age!

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Staying healthy is important at any age, but it’s especially important as you get older. Fortunately, keeping fit and active doesn’t have to be difficult or complicated thanks to the variety of low-impact options to keep seniors healthy without too much wear and tear on their joints.

The type of exercise isn’t as important as the act of doing it. Some people can’t imagine walking every day, but they find the weightlessness of a pool helps them do more than they would have thought possible. Other people may not find the pool accessible (or enjoyable), but may be able to lift weights, stretch, or use resistance bands while seated.

Pick and choose from the following low-impact workouts:

Swimming

Swimming is one of the go-to exercises for seniors for a good reason: It offers a comprehensive, full-body workout that is fantastic for your heart, your muscles, and your mental health. That said, swimming isn’t something that everyone has regular access to. And, since swimming isn’t a weight-bearing exercise, it won’t help your bone density the same way that other exercises can. The weightlessness of being in water does make it lower impact than other activities like walking, but the weightlessness also means that it’s not necessarily optimal for treating osteoporosis.

Stretching

Stretching helps your range of motion, improves your posture, and can help with your stability. People who regularly stretch report that their sense of well-being and functioning improve, as does their sense of self-reliance (your self-efficacy). Regardless of your age or level of mobility, there are stretches that are right for you. There’s no shortage of websites out there offering suggested stretching regimens for seniors, so find a routine that makes sense for you and your body, and do what you can when you can.

Cycling

Cycling is a great cardio workout for people who find running, or even walking, too high impact. Pedaling a bicycle — in the gym or around your neighborhood — is less stress on the joints than the constant, repeated impact of your feet hitting the ground. In addition to being great for weight loss, heart health, and cholesterol, cycling benefits seniors’ immune systems as it helps you work on your balance and stability. Biking also gets you out and about to explore the world around you. It’s no wonder that in America, 30% of new bike riders are seniors.

Yoga

Research indicates that yoga can lower the stress hormone cortisol, help people feel relaxed, and ease symptoms of anxiety and depression. Although there are many types of yoga, the practice generally involves stretching, breathing, and meditation exercises. Ideally, you will want to focus on a yoga practice that emphasizes posture, breath, and holding poses for long periods of time. The balance required for holding yoga poses is also linked to better balance and fewer falls, as well as increasing in bone strength, and possibly even bone density.

Paddling

Paddling a canoe or kayak is a fantastic cardio workout. The core strength that paddling develops can improve your stability, mobility and flexibility while building muscle strength in your back, shoulders, arms, torso and legs. While paddling may seem very vigorous, it is actually a low impact workout that can be done by people of all ages, even people with weak joints. Paddling is great way to reconnect with water and nature. You can paddle during a camping trip, or paddle with a partner in a tandem kayak. You can even get an angler kayak and go fishing! While paddlers will need a body of water nearby (and a kayak or canoe) it’s generally a very accessible form of exercise.

Tai Chi

Tai Chi is a form of martial arts built around very deliberate, careful movements of the body. Rather than fighting, most tai chi practitioners learn sets of movements that they work through in class or by themselves. Like yoga, a tai chi class is a fantastic way to improve your balance. It’s weight-bearing, which means it can help with bone density. It can also reduce the risk of falls, increase your strength and stamina, improve your core strength, help with your posture and back pain. Ultimately, Tai Chi is an exercise gentle enough that even people with chronic illnesses can perform it.

You may also enjoy reading Weightlifting: A Key to Better Heart Health at Any Age, by Jane Sandwood

The post Health-Boosting, Low-Impact Exercises for Seniors appeared first on BEST SELF.

Whatever you age, fitness level or experience, swimming can boost your health and supercharge your mindset like no other activity.

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An increasing number of Americans are immersing themselves in the wonderful world of swimming. Current data suggests over 27.5 million people enjoy swimming as their form of fitness. Is it time for you to stop watching from the edge of the pool? 

I know swimming may seem rather daunting or perhaps expensive to learn, but if you’re looking for a sport which can keep you moving at any age and boost your mental and emotional well-being, it’s hard to beat a good swim. Whether you’re a total beginner, haven’t swum since childhood, or would like to build your technique or stamina, swimming is a great way to improve your health and happiness.

Here are some of the reasons to consider taking your own plunge:

1. Total Body Workout

A recent study found that swimming can improve endurance and stamina, as well as improve cardiorespiratory fitness across all demographics. The same study found that swimming is also be linked to a 28% reduction in the mortality rate. As the water provides resistance to your whole body, you can improve your muscle strength and tone while increasing your heart rate, burning calories, and boosting your all-around health. 

Since swimming is a low impact activity, you can do it while recovering from an injury or experiencing painful joint conditions such as arthritis.

Like other forms of exercise, always speak to your medical professional about the safest way to use your time in the water.

2. Mood Booster

In addition to the tremendous physical benefits swimming offers, it can also boost your self-esteem and happiness. With 40 million adults in the US experiencing anxiety, any activity which can boost your mental health is worth exploring — and swimming certainly qualifies as a way to help you feel good long after the poolside endorphins have left your system. 

In a recent study supported by the British government, almost half a million people with mental health conditions found that…

Regular swimming empowered them to reduce the amount of medical support they needed…

Because they felt happier, less anxious, and more able to complete daily tasks. It’s evident that the confidence you develop while learning to swim or improving your skills can soon translate into other areas of your life. Even better, swimming can create a sense of belonging and camaraderie with your fellow swimmers which boosts your social network while helping you to feel more connected to other people.

3. Take The Plunge

Despite the current pool closures, there are still things you can do to let swimming make a splash in your life. If your local public pool isn’t open at the moment, don’t worry: you can still take steps to start your swimming routine. If you’re a total beginner, register online for their next course of swimming lessons offered once the pool reopens. This will put you ahead of the curve when everyone rushes back. 

If you can already swim, investigate open water swimming options near you. Many are open with reduced capacity, which may also mean that you feel less rushed or crowded. Finally, check to make you’re your swimwear and goggles are in good condition. If not, many retailers are offering discounts on summer stock at the moment, so you may be lucky and find a good deal. 

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles.

The post Swimming for Strength, Injury Recovery, Positivity and Overall Health appeared first on BEST SELF.

Green smoothies are a great addition to a healthy diet, and can even replace a meal. With the right ingredients, they beat any ‘superfood’ or supplement

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While we’re all isolating at home this year, it can be all too easy to overeat out of boredom or to subsist on a diet of microwaved dinners. But if you want to stay healthy, you still need your fruits, vegetables and antioxidants.

Green smoothies have long been a healthy way to get more produce in your diet. While they’re not always as low-calorie as you may think, with the right ingredients, smoothies can be excellent meal replacements. And with a few added boosters, they can be among the best foods for supporting your overall heath and immune function. If you are counting calories, each of these smoothies is 400-500 calories.

Green Smoothie Formula

Every herbal green smoothie contains at least four ingredients: vegetables, fruits, liquid base, and powdered herbs and/or flavor enhancers. The exact ratio between these ingredients determines the taste and texture of the smoothie. To get more specific, every smoothie should contain the following:

• 2 cups of vegetables — spinach, kale, Swiss chard, bok choy, dandelion greens, cucumber, beet greens, collard greens, sweet peppers, or lettuce.  

• 2 cups of a liquid base — water, ice, almond milk, coconut milk, rice milk, coconut water, or carrot juice. Fruit juice is not desirable as blended whole fruits will have less sugar and more nutrients; you may make an exception for carrot juice if your blender can’t blend carrots.  

• 2-3 cups of fruits — apples, grapes, pineapple, orange, mango, peach, pear, banana, berries, cantaloupe, melon, or avocado.

• 1-2 tablespoons of “boosters” — herbs like maca or ginseng, seeds such as chia or flax, nut butters such as almond butter, or healthy flavor enhancers like cinnamon or cacao.  

Blending a green smoothie properly is a two-step process. First, blend the vegetables and liquid together. After they’re thoroughly blended, add the fruit and boosters and blend those as well. You can vary these proportions slightly to change the flavor, thickness and texture, but most people will prefer something close to these proportions. 

Energy-Boosting Sweet Smoothie

Step 1:

• One cup of Swiss chard
• Half a cup of cucumber
• Half a cup of sweet peppers
• A cup and a half of low-sugar rice milk
• Half a cup of carrot juice

Step 2:

• One peach (pitted, of course)
• One cup of strawberries
• Half a cup to a cup of grapes
• One tablespoon of maca
• One tablespoon of acai powder
• One teaspoon of cinnamon

This recipe is designed to be sweet without being excessively sugary. Adjust the number of grapes and strawberries slightly depending on the size of the peach you use. Peaches and grapes have a moderately high calorie count, but strawberries are pretty low-calorie.  

Wondering why boosters are so important?

Acai berries are filled with antioxidants, and have anti-inflammatory and immune-boosting properties, as well as aiding in blood sugar management.

Cinnamon may also help with blood sugar management, and in any case improves the flavor. 

Maca supports mood, libido, fertility, and energy levels, as well as being rich in vitamins and minerals, some of which are otherwise not common in produce. Maca doesn’t taste great on its own, but mixing it with sweet ingredients, as well as cinnamon, solves this issue.   

Stress-Fighting Tangy Smoothie

Step 1:

• One cup of kale 
• One cup of beet greens
• Two cups of low-sugar coconut milk

Step 2:

• One cup of raspberries
• One small apple
• Half a cup to a cup of pineapple
• One tablespoon of ginseng powder

Ginseng belongs to a class of herbs known as adaptogens. These help the body regulate its stress response which helps you sleep better, have energy when you need it, and supports proper immune function and positive mood. Ginseng also tends to taste slightly tangy, though this is less noticeable when it is in powder form.  

Immune-Boosting, Cancer-Fighting Chocolate Smoothie 

Step 1:

• 1 cup of spinach
• 1 cup of dandelion greens
• 2 cups of sugar-free almond milk

Step 2:

• 1 cup of goji berries or blackberries
• 1 cup of cantaloupe
• 1 tablespoon of reishi mushrooms
• 1 tablespoon of raw cacao
• Optional: 1 tablespoon of chocolate syrup

Mixed in the right proportions, this smoothie will taste a bit like chocolate-covered berries — and the chocolate syrup only adds 45 calories. Although cacao is an immune booster in itself, the lion’s share of the immune support comes from the reishi mushrooms — also known as lingzi mushrooms — which have been shown to enhance immunity, reduce cancer risk, and improve energy level, good cholesterol, and overall well-being.  

Ways to Modify Each Recipe

You can use each of these recipes as is, but there are a few ways to modify each one to suit your needs.

First, you can make any of them more or less sweet by varying the ration of fruits to vegetables. Most people prefer around 2.5 to 3 cups of fruit per 2 cups of vegetables, but you might like slightly more fruit, or even slightly more vegetables than fruit. Note that although it’s a fruit, avocado is not sweet and has a more vegetable-like taste. It also provides a creamy texture, rather than the watery or pulpy texture of other fruits.  

Second, you can reduce the calorie content by using water or sugar-free liquids. To make up for the reduced flavor, you can add stevia for sweetness, or low-calorie or calorie-free additives like cacao or cinnamon.  

Third, you can add protein. Many people prefer seeds for this, but that will most likely get you only ten or so grams of protein, and they don’t always blend well. The alternative is to add a scoop of protein powder. The best protein powders are usually blends of two or three different types of protein, such as whey/casein, whey/casein/soy, or soy/hemp/pea protein. Protein powders are more voluminous than the herbs listed in these recipes, so you’ll need to adjust the rest of the recipe to keep the smoothie from getting too thick. Adding half a cup to a cup of liquid and subtracting a quarter cup to half a cup each of fruits and vegetables, usually does the trick.  

Fourth, you may wish to add more calories by adding fruit, using sugared liquids, or adding protein powder. But another option is adding almond butter. At 100 calories per tablespoon, it is rich in vitamin E, and a staple of weight gainer shakes for good reason.

Finally, if you want to enhance the flavor, add non-caloric ingredients such as cinnamon, stevia, vanilla extract, lemonade powder, or tea. Whatever satisfies your personal preference… and adds to your overall health. Enjoy!

You may also enjoy reading Forest Bathing: How Immersing in Nature Can Help You Reconnect by Tess DiNapoli.

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So much of our bodies functioning depends on a very delicate balance of hormones, heres what you can do to support it.

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Hormones are very important to the health and well-being for both women and men, but even though they are responsible for how we function on a moment to moment basis, they are often misunderstood and overlooked. When one hormone is out of balance, the whole system goes down

Acting as sophisticated chemical messengers, our hormones are at the center of numerous critical processes within the human body.

They have a significant influence on our mood, energy, digestion, metabolism, libido, immunity, and sleep, practically everything. This means that we really need to make sure that our hormones are balanced and their glands working properly in order to prevent any health problems in the future. 

While balancing your hormones can be simple, it doesn’t mean that it will be easy. Luckily, there are a few simple steps involving your diet and lifestyle, plus one surprising supplement, that can quickly and effectively impact your overall hormonal health. Most hormones work in pairs, meaning that they work in an antagonistic relationship to maintain homeostasis.

Here are some key hormones that impact our overall health:

Cortisol and Melatonin

Do you feel energized in the morning? Do you feel sleepy at night? Then you are certainly familiar with the hormones mostly responsible, cortisol and melatonin. Cortisol tends to get a bad reputation, however, it’s necessary in the right amounts for us to function. You want cortisol levels to be the highest in the morning and lowest in the evening. Conversely, you want melatonin levels to be lowest in the morning and the highest in the evening so that you can sleep well.

Balancing cortisol and melatonin is incredibly important since our sleep cycles regulate immunity and digestion. 

To support your cortisol and melatonin production, avoid drinking coffee past noon or eating sugar in the evening. Find any hidden food sensitivities which can further stress the body and avoid exercising excessively. Manage your stress levels with meditation and by focusing on your breath. Try to make a concerted effort to not look at any electronic screens for two hours before you go to bed.

Insulin and Glucagon

These hormones primarily regulate our metabolism which plays a key role in our weight balance. Glucagon helps release stored sugar from the liver, into the blood to feed our cells. Insulin helps shuttle sugar into cells when we need it, helping to maintain balance. 

Consuming high amounts of sugar can give you a quick energy hit when you are feeling low, followed by a spike in insulin. However, it can also quickly result in an energy slump, irritability, mood swings, and even inflammation.

Your body is constantly striving to keep blood sugar levels stable with a delicate balancing act which these hormones assist.

To balance insulin and glucagon, avoid excessive sugar and alcohol consumption and focus on eating complex rather than simple carbohydrates. Try not to overeat before bed to give digestion a break and add more protein and fat throughout the day. Because these macronutrients are slower to digest, our energy levels from these sources are more consistent.

Estrogen and Testosterone

You are probably most familiar with this pair of hormones that are responsible for the process of sexual maturation and reproduction. Generally, females are supposed to have higher estrogen and lower testosterone levels; the opposite is true for males. That being said, both men and women should have some of each of these hormones in their body to function properly, just in very different proportions. 

Too much estrogen and not enough testosterone can result in weight gain, heart problems, muscle wasting, and an increased risk of specific types of cancer. Women also tend to experience estrogen excess, which can cause unpleasant symptoms like fibroids, endometriosis, abnormal menstruation, reduced sex drive, fatigue, and fibrocystic breasts.

To keep estrogen levels under control, be sure to engage in regular exercise with a focus in resistance training (this boosts testosterone). Also, limit consumption of sugar, simple carbohydrates, and alcohol which lowers testosterone, and avoid eating from plastic containers which contain xenoestrogens. Finally, be sure to choose organic meat products only to avoid exposure to additional hormones.

Ghrelin and Leptin

Do you feel hungry at lunch? Do you feel full when you eat? Then you have felt the impact of the hormones, ghrelin and leptin. Ghrelin is responsible for making your stomach growl when you are hungry; leptin is responsible for the feeling of satiety when you eat.

These are very important signals, telling us when to eat and when to stop. 

A lot of people who struggle with food cravings cannot actively distinguish their true feelings of hunger and often eat from boredom, stress, or dehydration. If ghrelin and leptin are out of balance with each other you will either feel hungry constantly or you will never feel fully satisfied.

To regulate your ghrelin and leptin production, sleep a minimum of 7 hours per night. This will help limit junk food cravings and avoid overeating which can throw off the hormones further. Ensure that you are drinking enough water to not confuse thirst with hunger and focus on eating high protein and fat with low sugar when you get hungry.

Serotonin

Do you feel happy or depressed? That is at least partially the effect of Serotonin. Although technically serotonin is a neurotransmitter that works in the brain, it can also function like a hormone.

As part of the nervous system, it works to regulate mood, anxiety, fear, relaxation, depression, mental focus, clarity of thought, and learning ability.

In addition, it influences the process of digestion by acting like a hormone and influencing satiety, food cravings, nutrient absorption, and peristalsis.

To boost your serotonin levels, eat foods that are high in the amino acid tryptophan like salmon, turkey, and eggs. Try to engage in regular physical activity to increase your heart rate and release endorphins. Also, do what you can to get regular exposure to sunlight for at least 10-15 minutes per day.

CBD Oil 

Adding CBD oil into your daily routine can quickly and effectively regulate some bodily processes that may not be functioning properly. CBD oil is a surprising health supplement that naturally works to bring your body back into balance, or homeostasis. 

In a nutshell, CBD is short for cannabidiol which is a chemical compound, or cannabinoid, that comes from the cannabis plant. It works on the endocannabinoid (ECS) system by binding to receptors that are part of the nervous system and located throughout the entire body. The ECS is a more recent discovery that is can help with numerous bodily processes such as mood, appetite, energy, digestion, libido, sleep, pain, and inflammation.

What Can You Do To Balance Hormones?

1. Avoid sugar, simple carbohydrates, caffeine, and alcohol as much as possible.
2. Sleep a minimum of 7 hours per night.
3. Eat healthy proteins and fats.
4. Do regular physical exercise to move your body.
5. Reduce stress levels by taking stress breaks to calm your mind.
6. Take CBD oil morning and night or throughout the day.

You may also enjoy reading Chronic Stress: The Silent Hormone (And Life) Hijacker by Dr. Stephanie Gray

The post Why and How to Balance Your Hormones for Better Health appeared first on BEST SELF.

While cardiovascular exercise is important to your heart health, strength training also has myriad benefits, especially for seniors

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Most people associate cardiovascular exercise with improved heart health, but weightlifting can also play a key role in preventing heart disease. According to researchers at Iowa State University, lifting weight for less than one hour a week — even without any additional cardiovascular exercise — can reduce the likelihood of you having a heart attack or stroke by 40 to 70%. 

If you thought you were too old for weights, think again. A study at Wake Forest University showed that for seniors, combining weights with a low-calorie diet preserves the vital muscle mass that can be lost during aerobic workouts. The researchers stated that “A lot of older adults will walk as their exercise of choice. But this research shows that if you’re worried about losing muscle, weight training can be the better option.”

Given that weightlifting can help you live longer, what’s stopping you from embracing this healthy strength training activity?

Benefits 

In the Iowa State study, researchers analyzed the habits of 13,000 adults, measuring cardiovascular events that did not result in death, all cardiovascular events, and the risk of death as a whole. Strength training (weights), they found, reduced the likelihood of all three. 

The scientists also found that resistance workouts reduced the risk for diabetes and high cholesterol, both of which are linked to heart disease. Their results additionally showed that less than one hour of lifting weights was linked to a 29% lower likelihood of metabolic syndrome — a series of conditions including having a high BMI and large waist circumference, high blood sugar, and abnormal cholesterol or triglyceride levels. These factors, when occurring together, raise the risk of stroke, heart attack and diabetes.

Barriers 

Research conducted by Gallup shows that around 83% of Americans ‘sometimes’ take part in moderate exercise, 51% regularly undertake vigorous exercise, but only 27% lift weights. Why is this the case? Most likely due to the fact that resistance exercise like weight lifting can seem to be more difficult to incorporate into your daily routine. 

While it is indeed true that cardiovascular exercise like walking or jogging can seem like a more natural and economical addition to your daily life, the truth is that joining a gym or buying weightlifting equipment is not the only way to incorporate strength straining exercise. As researcher D.C. Lee stated…

“My muscle doesn’t know the difference if I’m digging in the yard, carrying heavy shopping bags, or lifting a dumbbell.”

Fears

Some people fear weights because they believe the myths that weightlifting bulks you up. Weight lifters will tell you, however, that muscle is actually very difficult to build, and requires a very specific type of training that uses heavier weights and/or more repetitions.

Other people feel that weights can be ‘painful.’ The truth is that it yes, it may take the body a couple of days to heal from the microscopic injuries to muscles which can occur when you first lift weights. To help your body adjust to this new exercise, a personal massager or vibrating foam roller can be used at the end of a workout to soothe your muscles after your resistance workout. These massagers are small and light, so they can easily fit into a workout bag. Ultimately, weightlifting can become a pleasurable, as well as beneficial, part of your workout. 

You may also enjoy reading Movement for the Mind: How Running Reduces Depression & Anxiety Symptoms by Ian Lewis

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Ear seeding is an ancient practice currently en vogue, due to its natural ability to ease anxiety, relieve pain, and encourage deep sleep

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Scroll through the discovery page of your Instagram feed and you’ll probably see a mashup of TikToks, sunset-soaked vacation photos, savory cheese pull content, and a wide range of social media-endorsed wellness trends. Once such trend has people flocking to cover their ears in doctor-approved bling known as ear seeds. 

Ear seeds are adhesive-backed vaccaria seeds (or small stainless steel balls) that are strategically placed in and around the ears.

The vaccaria plant, also known as Wang Bu Liu Xing, is an annual plant native to China. The ripe seeds from the vaccaria plant (or their metallurgic equivalents) are applied at points in and around the ear depending on which ailments need to be treated. Ear seeds are non-invasive, needle-less (and cute!), appealing to people who are more hesitant to try traditional acupuncture.

The list of purported mind-body benefits from using ear seeds are extensive. They are said to encourage wellness and alleviate everything from anxiety, insomnia, back pain, sciatica, headaches, digestive issues, menstrual cramps, brain fog, nausea, infertility, and depression, to stimulating libido, lactation, and weight loss. 

Given this array of potential health benefits to this practice, it is understandable why it is currently at the forefront of the alternative health world. But it’s not just wellness gurus and Goop groupies who are promoting ear seeds. Good Morning America, Refinery29, and MindBodyGreen have all been extolling the virtues of this growing trend. The New York Times first reported on ear seeding back in 2008, and rehab centers, like Promises Treatment Center in Malibu, have also used them for years to relieve psychological symptoms and promote mind-body healing. 

Although the stateside popularity of ear seeding has been growing rapidly in recent months, this practice has its roots in Traditional Chinese Medicine (TCM).

Ear seeds have been used for thousands of years as part of the holistic treatment called auriculotherapy…

…the stimulation of the auricle, or external ear, using needles or pressure in the form of tiny, stick on “seeds” to treat symptoms and conditions throughout the body. 

The anatomy of the ear is its own unique microsystem, and each point corresponds to a different bodily system or function. For example, Point Zero or the Ear Center, corresponds to digestion and organ wellness, and the Shen Men, or upper part of the ear, corresponds to muscle tension and overall energy. There are dozens of other points that can be stimulated throughout the ear to help resolve issues throughout the body.

Tsao-Lin E. Moy, an alternative and Chinese medicine specialist and founder of Integrative Healing Arts in New York, points out that “there are mapping systems located on several areas of the body with the ear being one of them that reflects the whole body and organ system…

The ear is a microcosm of the body, similar to reflexology on the hands and feet it is a way to tap into the nervous system and promote self-healing.”

The working theory is that applying pressure to the external ear stimulates neurotransmitters that can help you relax and reduce pain throughout the body after the ‘seeds’ are left on for 3 to 5 days (yes, you can sleep and shower as normal during that time).

The 2014 edition of the Auriculotherapy Manual notes that in order to sustain the benefits of auriculotherapy, the seeds or balls need to be left in place for multiple days and stimulated consistently for best results. Research has also found that there are self-healing physiological processes taking place during auriculotherapy, and that applying pressure to your ear seeds can improve peripheral blood circulation by delivering more oxygen and nutrients throughout the body. 

Aimée Derbes of Align Acupuncture in New York points out that “many types of healthcare practitioners use auriculotherapy — acupuncturists, naturopaths and osteopaths, physicians, dentists, chiropractors, and even therapists. Many acupuncturists credit it as an addition to traditional acupuncture, but also point out that it acts well as a standalone modality.”

As someone with persistent anxiety and occasional migraines, I’m always looking for new ways to try and manage my symptoms holistically. After reading up on the numerous benefits, I made an appointment to try it for myself. I was cautiously optimistic, but not expecting much in the way of a dramatic change. I left my appointment with an earful of miniature balls that I caught myself repeatedly looking at in the mirror, and that I absentmindedly touched for the rest of the day. After the initial application I was feeling spacey and slightly disoriented, but decidedly more relaxed than when I went in.

I also noticed a definitive “Acu-high” or the blissed out, euphoric feeling that often follows an acupuncture treatment.

Thanks to the sudden boom in interest, it’s fairly easy to find locations that offer ear seeding. If you want to try this practice, in New York you can go to WTHN, Align, or NAO, where you can choose from stainless steel balls or colored Swarovski crystals. Vie Healing in Los Angeles even offers 24K gold balls that resemble miniature piercings. 

It’s recommended that you have a professional application done in the beginning so you can get a sense of best practices and application tips for those difficult-to-reach spots. But if you’re feeling up to DIY, you can also purchase sheets online to try it for yourself. Most sets of sheets come with instructions and tools to apply, although my professional treatment lasted a full two days longer than the ones I bought and applied myself. 

So, the real question — does it work? Yes, according to my personal results and a 2017 study at the University of São Paulo that sought to treat anxiety and pain in nurses using auriculotherapy.

The study concluded that there were “significant positive differences in the reduction of anxiety” among the nurses who received the treatment…

And concluded that further studies with “new populations and in different contexts and situations” was necessary so that the results can be confirmed.

Ear seeding is currently only FDA registered, so more in-depth research needs to be done to determine whether it’s an effective treatment for a variety of issues. That being said, my overall experience was positive. Skeptics may chalk it up to placebo effect, but I did feel less anxious for a few days and was able to fall asleep much faster than I normally do. Factoring in affordability, accessibility, and results, I’ll definitely be adding ear seeding to my wellness repertoire.

You may also enjoy watching Interview: Nick Ortner | The Tapping Solution with Kristen Noel

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Engaging in regular exercise is a tangible and effective way for veterans to manage their PTSD-related symptoms

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For many American veterans who served during times of war, physical scars are only one reminder of the time they spent selflessly defending their country. But war and violence also leave emotional and psychological scars in the form of post-traumatic stress disorder (PTSD).  

PTSD can manifest in many forms, such as an inability to readjust to civilian life, emotional numbness or disconnection, frequent panic attacks and episodes of anger, as well as bouts of severe confusion and irritability.

Although there is no definitive cure for PTSD, evidence suggests that exercise plays an important role in a holistic treatment plan to help veterans lead a fulfilling life.

Veteran’s living with PTSD need all the assistance they can get, both in terms of financial aid as well as physical and emotional rehabilitation. While a disability allowance can, for example, help veterans pay the bills and put food on their tables, regular exercise can aid in healing both the body and mind. Substance abuse and physical limitations are common barriers to regular physical exercise for veterans living with PTSD. That’s why it is important to embark on an exercise regime that the vet considers to be a source of enjoyment rather than a form of punishment.  

Engaging in low-to-moderate intensity exercise, such as walking and yoga, can go a long way to reduce PTSD-related anxiety and stress. This form of exercise can also act as a mood stabilizer by enhancing the quality of sleep. Extensive research has also found that low-to-moderate intensity body awareness movement activities — such as yoga, Pilates, and Tai Chi — are particularly effective in reducing the symptoms in veterans living with PTSD.

As beneficial as exercise may be for veterans living with varying degrees of PTSD, it is important to not expect a marathon overnight since it will take a healthy amount of time, dedication, and patience before someone living with PTSD will be able to reap the full benefits of engaging in regular exercise. It is also important to start out slowly and gradually increase the intensity of the workouts as your body adjusts to the exercises. Setting goals and regularly checking in on them will act as a great motivation and also allow you to keep track of your progress. Exercising with friends or family is also encouraged as it not only helps with motivation but also encourages social interaction, a vital part of a healthy lifestyle.

You may also enjoy reading At War…With Myself: A Soldier’s Story of Spiritual Survival by Stacy Bare.

The post Exercise and PTSD: The Road To Recovery appeared first on BEST SELF.

Everyone knows that fruits are healthful, but are dried fruits on par with fresh fruits?

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It doesn’t matter if you’re trying to achieve some weight loss or you just aspire to be a healthy individual, fruit is always the right answer. 

Benefits of Fruit

We are taught since we are very little that a balanced diet consists of vegetables and fruits among other things. And with recent trends of veganism and vegetarianism, fruits are consumed even more often and for good reason: they are a detoxifying food which provide immense benefits to your overall health. Most fruits are very low in fat, sodium, calories, and cholesterol. Additionally, they are sources of many necessary nutrients to the human body that we are usually lacking such as vitamin C, folic acid, fibers, potassium, and many others.

The fibers that can be found in fruits help reduce cholesterol levels and are helping in reducing heart disease. Fibers are also extremely important for gut health and proper bowel movements. The potassium in many fruits — ­helps to maintain healthy blood pressure levels. The vitamin C in fruits helps to grow and repair our body tissues, wounds, cuts, healthy gums, etc. The folic acid in fruits helps the body to form new red blood cells, which is why it is especially important for pregnant women or women that want to get pregnant.

On a mental note, according to a study, you don’t need weed brownies to be happier; instead try eating fruits and veggies if you want to actually improve your mental health as well.

Fresh Fruits vs. Dried Fruits 

The usual misconception is that since fresh fruits are ‘fresh’ they are better for you than dried fruits. This is accompanied by the claim that dried fruits are the less healthy choice because they are higher in sugar and have a higher glycemic index, which represents the rise in the glucose levels in the blood two hours after eating the certain food. 

But dried fruits are still fruits and have plenty of nutrients. Moreover, they are much easier to pack, last way longer than fresh fruits, and are very tasty. Also, they are less messy than fresh fruits which makes them much more convenient in certain situations.  

That’s why the short answer to which one is better is: it depends. It depends on what you need, what conditions you have, and what your preference is. 

The biggest difference between fresh fruit and dried fruit is the number of calories and sugar that they have. When fruit is dried it loses some volume and mass because of losing its water, while the sugars and nutrients become more concentrated. This means that eating a certain amount of dried fruit will have more calories and sugar than if you ate the same volume or weight of fresh fruit.

Eating a variety of fruit in all forms and colors is always the best option. The only awareness you have to keep when it comes to dried fruits is to carefully read the label to avoid added sugar or chemical preservatives such as sulfer dioxide. Also, pay close attention to portion sizes, especially if you are trying to cut back on calories or your sugar intake. It is quite easy to overdo dried fruits when you are snacking on them, but the fact is that you can consume a lot more fruit in dried form that you ever could in their fresh form. Whatever form you prefer, enjoy your fruits! 

You may also enjoy reading What Happens When You Don’t Eat Enough Fruits and Vegetables? by Sofia Alves

The post Dried Fruits vs. Fresh Fruits: Which Are Better for You? appeared first on BEST SELF.

Improve your relationships and ability to experience sexual pleasure by understanding how to navigate fear and desire — in and out of the bedroom

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We often think of desire and fear as two completely unrelated concepts. However, understanding how these two powerful life forces interact is key to developing both deep intimacy and sexual pleasure — the cornerstones of healthy relationships.  

Desire impacts the people, places, and activities we engage in; it is also central to many facets of our lives: sex, relationships, career, family, and so forth.

When most people think about desire, they think about sexual desire and arousal. But there are many other human urges that may feel like desire but are actually feelings that take us away from our true desires. 

One of these misleading inclinations are our sudden impulses — those sudden urges experienced in the body, generally in response to certain stimuli. An example is standing at the checkout counter and buying some candy which has been conveniently displayed precisely to encourage an impulse purchase. Some impulses are benign and can actually help you create spontaneity in your life, but other impulses can be self-destructive. For example, if you have weight loss goals, buying candy at the checkout will certainly work against your larger, more purpose-driven desires. 

Compensatory desires are perhaps the most deceptive of our daily urges. In short, these desires attempt to compensate for something lacking in our lives. Our modern lives are full of compensatory desires because of the vast array of choices we face in the form of products that promise to make us feel better, look better, or perform better. When we get distracted by them, compensatory desires lead us on a wild goose chase — always promising to satisfy us, but ultimately only offering us a short term ‘quick fix’.

When we invest our energy into compensatory desires, we get temporarily distracted from focusing on the identification and pursuit of our deeper, more authentic desires. 

In relationships, we may think that romantic gestures such as buying our partner a box of chocolates or taking them to a fancy dinner is a way to attract the attention of their heart. Of course, most of us have a true and deep desire to feel and experience the love of another. And surely, for a moment, there will be an experience of shared joy. However, such material remedies will not substitute for the harder work of investing in true intimacy, vulnerability, and learning to carefully hold space for our loved ones so that deep and nourishing relationships can thrive.

Core desires, on the other hand, are those that lead us to becoming our best self.

They act as a compass to encourage the growth and enrichment we need to become more connected in our relationships, open to a richer experience of sexual pleasure, and ready to make a positive impact in our families, careers, and larger social worlds.

Fear and desire often work hand in hand, especially when we get closer to fulfilling our core desires. That’s when fear often shows up as a mental, emotional, energetic, physical, and/or spiritual block to our progress. To make progress on the journey to our higher selves, we must accept that fear cannot be sidestepped, avoided, ignored, or repressed. It must first be recognized, fully felt, and then processed in order to continue on our path of growing and learning. 

Here are a few common types of fear that tend to pop up in our intimate relationships:

Fear of Intimacy

Fear of intimacy is very common, particularly for people who have been betrayed or hurt in a previous relationship. As we become willing to get close to our partner, we may feel urges to withdraw (flight), create conflict (fight), or avoid conflict (freeze) in order to avoid the discomfort of fear of intimacy. 

It is important to identify this fear (and the urges to avoid it) if you desire true and deep intimacy with someone.

Learning to name that fear, identify it when it is triggered, and become more conscious about how you will respond to it are key skills to crafting real and lasting intimacy. Without this, our sex lives and relationships will be limited by the depth to which we are willing to become truly vulnerable to another. Without facing this fear, we can become stunted in our journey to become our best selves.

Fear of Judgment

When it comes to sexual health, fear of judgement comes up quite a bit for both women and men. In our culture, women are often sexually objectified, compared to each other in terms of physical characteristics, and trained to believe that it is their job to look a certain way in order to be attractive to men. This often creates body shame and discomfort, which if left unchecked, can become a major block to true sexual intimacy for women.

For men, the fear of judgement that most often pops up around sex is often centered around performance in the bedroom. Porn encourages men to think of their role during sex as the one responsible for creating pleasure and holding an erection for an extended period of time. To overcome this fear of judgement, men must learn to recognize that these narratives surrounding sexual performance are limited, unrealistic, and often simply inaccurate. In fact, many women will respond more favorably to qualities such as empathy, responsiveness, and the ability to make room for her pleasure as it emerges — qualities that are almost never represented in porn.

When it comes to building the relationship and the sex life that you truly desire, it is not if, but rather when, fear will emerge to stop your progress.

Avoiding fear is simply not an option. But you can learn to dance through the fear-based roadblocks in your path and allow desire to be your compass in and out of the bedroom. 

You may also enjoy reading Return of the Gentleman: The Art of Living Authentically by Dain Heer

The post Desire and Fear: The Two Pillars of Relationship and Sexual Health appeared first on BEST SELF.

Small yet significant changes to reduce the internal and external stressors in your life and help you to live more consciously… for yourself and our planet

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Do you know what’s in the products that you’re using to clean your home, nurture your skin, and care for your children? 

Studies have shown that half of Americans are unaware that the products they use every day contain petroleum-based ingredients or petrochemicals. That’s 165 billion people that are unknowingly welcoming toxins into their homes. Not too long ago, I was one of them.

Inspired by my Paris-born mother, I’ve always been relatively conscious about the products I use, the foods I eat, and my lifestyle choices.

I naively trusted that if something was labeled as ‘natural’, that meant it was safe for me and the planet. It seems logical, right?

When I got pregnant with my firstborn, something shifted. Rather than operating under an assumption, I wanted to know what was actually in the products I was using. I soon realized that to protect myself and my family, I needed to make some significant changes, to strip everything back to the basics. My goal was to live simply, consciously and naturally, free of chemicals and worry. While it’s my business, it’s just one piece of the puzzle.

I find that establishing routines is the secret to achieving this, even when my life seems to be moving at tremendous speeds.

It’s my daily rituals surrounding food, movement, skincare, and more that have helped me stay grounded, even in chaos. They’ve helped me carve my path in pursuit of my wildest dreams, including creating my skincare business PRĀZ. Want to know what I learned? Here are 6 key takeaways:

1. Cleanse Your Mind

The mind is a powerful thing. It’s incredible how much our lives can change if we simply choose to take a step back, pause, and then make decisions not clouded by fear, resentment, and all of those other emotions that hold us back. 

For me adopting a daily meditation practice has been a game-changer. I tend to operate at a rapid pace, mentally and physically, but meditation has given me the space that I desperately need to slow down and organize my thoughts. Without it, I’d be chasing dreams left and right. 

Put It Into Practice:

Adopting a meditation practice can be a daunting task, so remember that it’s a practice, not a perfect. It takes time and experimentation. If you’re new to meditation, I recommend starting with your breath. Find a quiet space to sit with your eyes closed start to breathe deeply. Notice the changes throughout your body as you inhale and exhale. By focusing on what’s shifting physically, see if you can let go of some of the mental distractions. Do this for as long as it feels productive.  

2. Move Your Body

As humans, we are built to move. Yet somehow, over time, we’ve found ourselves in cars, behind desks, and slumped into couches. If I’m ever feeling sluggish, cranky, or stiff, the first thing I ask myself is, “Did you move today?” 

My favorite way to get my blood flowing is to hit my yoga mat. Most days, I’m too busy with meetings and toddler chasing to get to a studio, so I rely on podcasts from Yoga To The People. It’s great because I can do it on my own time when distractions are low. Some days my practice is vigorous; other days slow and steady. My goal is to take the time to honor what I need on that specific day.

Put It Into Practice:

The key to incorporating more movement into your life is to find something that you enjoy. If you don’t like it, it’s going to feel like a chore. It can take a little bit of trial and error, so be open to experimentation. Drop into that yoga studio that you walk by every single day. Join your friend at Pilates when they ask you for the millionth time. If you desperately need “me time,” lace up those old running shoes and enjoy some fresh air. 

3. Eat Purposefully

Food is the essence of life. Who doesn’t love to eat? It’s one of my favorite ways to nourish my family. I make fresh juices daily, even for the little. I love trying new recipes. And there’s no better place to gather than around the table.

Unlike many consumer goods, the food industry is a bit ahead of the curve. There are standards in place for product labels and markets exist to provide us with incredible fresh ingredients from local farmers. And, most importantly, consumers are educated on the impact of what we eat. All that said, we still need to consider things like pesticides and food transit. In doing so, we’re able to ensure our foods are helping both our bodies and our planet thrive. 

Put It Into Practice:

When it comes to cleaning up your diet, start small. Set realistic goals and then implement them one at a time. If you want to reduce your food radius, get familiar with your local farmer’s market for produce, bread products, meats, cheeses, eggs, and more. You’d be amazed just how easily you can stock your pantry without visiting a big-box grocery store. Challenge yourself to cook only with ingredients that you’ve sourced locally. 

4. Nourish Your Skin

My French mother exposed me to the importance of a daily skincare routine rooted in nature. Together we’d venture to the garden to pick herbs which she’d then use to nourish her beautiful skin. Fast forward to my twenties. I lived in New York City {read: small space} while getting my own photography business off the ground {read: no time}. I still opted for a skincare routine that was natural and simplistic, but I was putting a lot of trust into mass marketed products. I didn’t always have the time to make my own. Then I got pregnant. 

That’s when I began to educate myself on the impact of the skincare products I was using. The more I learned, the more saddened and scared I became. Did you know the EU has banned over 1,300 chemicals for cosmetic use whereas the US has only banned 11. Yikes! Leveraging the skills my mother taught me, I was inspired to develop products from food-grade ingredients — products I could trust for myself, and my family.

Put It Into Practice:

Dig through the skincare products that you have sitting in the cabinet. Set them out and read the labels. Really read them looking for buzzwords such as parabens, phthalates, BHT, toluene, diethanolamine, triclosan, and fragrance. Manufacturers use ‘fragrance’  to hide nearly any ingredient as long as it somehow enhances the scent of the product. Protected under the Fair Packaging and Labeling Act, companies use this to get creative with their recipes, even the ‘natural’ ones. If any of your skincare products contain any of these ingredients, find a safe way to dispose of them ASAP.

5. Clean Your House

Remember when you could find a bottle of Pledge and 409 under nearly every kitchen sink in the US? Since then, studies have shown how detrimental these products are to our health. One 2009 study, conducted across ten countries, found that popular spray cleaners can increase the risk of asthma by 30-50%. Scary! 

Luckily, people are starting to recognize that we are indeed a product of our environment and thus demand products that are better for our families, pets, waterways, and the air that we all share. Now you can easily find natural cleaning supplies in your neighborhood marketplace. Or for the ambitious, you can even concoct your own with simple and natural ingredients. 

Put It Into Practice:

I won’t lie. I secretly love making my cleaning supplies. At home, I can mix everything in a mason jar, add a spray nozzle, and I’m set for weeks — much cheaper than store bought products and no wasteful packaging required! My go-to solution is 1⁄2 cup of white vinegar, two tablespoons of baking soda, and water. When I’m feeling fancy, I add a couple of drops of my favorite essential oils. 

6. Shop Consciously

As a consumer, I consider the ingredients of the products that I buy, as well as how they are sourced, packaged, and what their impact is on our planet. This means tuning out the marketing campaigns because let’s be honest, ‘natural’ has become a buzzword. Instead, start taking into account what’s inside as well as how it’s wrapped up… which is often a ton of plastic. 

Put It Into Practice:

Next time you find yourself at the grocery store or itching to make a purchase online, take into consideration all of the packaging required to bring that product into your home. This includes any shipping materials, plastic wrapping, and the materials used in the product itself. If you still want to go ahead with your purchase, learn to carefully read labels. Daunting at first, this can quickly become second nature. A good rule of thumb is that if you can’t pronounce it, don’t ingest it or put it on your skin.

You may also enjoy reading Feeling Good: 9 Ways to Naturally Increase Your Dopamine Levels by Lynda Arbon

The post 6 Simple & Healthy Choices For You, Your Home and Our Planet appeared first on BEST SELF.

By maintaining balance within the systems of your body, you can realize better overall health, boost your energy, and encourage a positive mindset

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It seems like everyone is talking about finding balance… and for good reason. Maintaining a state of balance within your body is necessary for emotional and physical health. This is a piece of wisdom that has been passed down through generations, but we still have much to learn about the connection between balance and health.

For starters, your body is always seeking to find balance within itself and with your surrounding environment. Just think of how your body adjusts to a hot or cold room. Homeostasis is the process by which cells (and all living things) naturally seek to achieve a state of balance through the movement of  fluids, nutrients, and waste within your body.

Through a complex system of glands, the endocrine system releases hormones to different organs, which regulate bodily functions like blood sugar levels, stress response, metabolism, sleep/wake cycles, and reproductive functions.

Any minor imbalances within this system can lead to complications elsewhere and larger health troubles.

The entire digestive system works to maintain balance in the body by breaking down foods to provide cells the nutrients they need, helping to regulate immune function, and assisting with hydration. If your digestive system is out of balance, you will usually notice changes in bowel movements or frequency of urination.

There are constant messages being sent between your brain and parts of the body through neural pathways. Disruptions in this network can lead to sensory issues, mental health disorders, and a host of sometimes complex neurological problems. On the flipside, you will begin to notice the myriad benefits of a state of balance, such as increased energy, better moods, improved digestion, and less general aches and pains. 

Balance applies to your emotional and psychological well-being, as well as your physical body. Because each person is unique, there are no sure ways to achieve balance, but there are some general practices that are known to help. Here are 5:

Practice Self Care

Self-care involves taking the time and making the effort to focus on yourself and your overall wellness. Whether you choose to schedule a therapeutic massage or head to the beach for the weekend, the goal is to do something that leaves you feeling recharged, not depleted.

Let go of any guilt you may have for taking care of yourself, because self-care is not selfish.

Eat a Balanced Diet

One way you can help your body stay balanced is by eating a healthy and well-rounded diet. After all, you are what you eat, right? Instead of adhering to a strict diet that eliminates entire food groups (where’s the balance in that?), look to diets that promote whole, nutritious foods. The DASH and Mediterranean diets are both perennial favorites of nutritionists and medical professionals because they encourage a plant-based eating style with a wide variety of vegetables, fruits, and whole grains. 

Schedule a Physical

One sure way to find out if your systems are in balance is to schedule an annual physical with your primary care provider. Have bloodwork and a urinalysis done to make sure everything is good. If there are any irregularities, discuss how to resolve them with your doctor. If you have noticed anything unusual, be sure to bring that up during your appointment. Ask about what you should be doing to improve or maintain your health. Don’t let a minor hiccup at your physical cause you undue stress and anxiety. Instead, uncover the issue and find out what you can do to fix it.

Include Appropriate Exercise

Exercise is an important part of everyone’s lifestyle, no matter what your physical condition and ability may be.

Physical activity is an integral part of maintaining a healthy weight, promoting overall health and a reducing incidence of chronic disease, all while providing a boost to your mood and energy levels.

If you are looking to release stress, try a mind-body modality like Tai Chi or Yoga. Both of these practices can activate your muscles while also developing your awareness of yourself and your body.

Stay Hydrated

Your digestive system needs water to function properly. So does the rest of your body. Early signs of dehydration include decreased urination, confusion, and irritability. To avoid any of that, try to drink at least eight glasses of water each day. Although your body needs more fluids than that to stay balanced, your diet and other beverage choices can make up for the deficit. For the most part, you can let thirst guide when and how much water you will drink but be mindful of sugary or calorie-dense beverages. Stick to water as much as possible. If you miss tasty flavors, try infusing your water with fruits, cucumbers or mint to add some variety to your routine. 

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention by Carter Miles

The post Body Balance: Simple Practices to Balance Your Metabolism for Better Health appeared first on BEST SELF.

With a belief in your body’s inherent regenerative power, coupled with some simple lifestyle choices, you can begin the journey of healing

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Raise your hand if you’ve ever had a pap smear come back abnormal?

Raise your hand if you feel strange and funny when you think about your cervix?

Raise your hand if you feel powerless when it comes to your cervical health? 

My mission to help women remember their cervix and reclaim this magical body part as their own began thirteen years ago, when at the age of nineteen I was diagnosed with HPV 16 and cervical dysplasia after an abnormal pap smear. I really didn’t know what that meant, and because of my young age, my doctor sent me away with nothing more than a caution to keep watch.

Fast forward four years. The plan to ‘keep watch’ was failing; the HPV 16 virus was still showing up in tests, and the dysplasia on my cervix continued to worsen. In response, the only options my medical providers offered me was the HPV vaccine (which I didn’t quite get how it would help since I already had HPV) and the LEEP (which I scared myself out of by looking at photos and reading stories of the procedure on internet forums).

Annoyed and frustrated by my lack of compliance with these suggestions, the nurse practitioner I was seeing sent me to a hospital to be examined by a well-known OBGYN. While the she was kind and warm, the hospital environment was cold and sterile as I shivered through my seventh colposcopy-biopsy. When the doctor wheeled herself over to my side, she said something that would forever change the course of my life:

“Denell, you refuse the LEEP. You refuse the HPV vaccine. I’m sorry. There’s nothing more we can do for you.”

I went home and quickly puddled onto the shower floor in sobs and tears, feeling like I’d been given a death sentence. In the four years I had been seeing these practitioners, the only thing they told me to do for myself was take the supplements Folate and Lysine. That was it — no suggestions for a course of action other than the treatments I refused. 

No recommendations of resources or pathways for self-learning. Not a single word of encouragement that yes, I could reverse my condition on my own.

The only saving-grace I seemed to have was my youth, and in the eyes of Western medicine, even that was failing.

Amid my epic crying in the shower, an unexpected feeling of light emerged within my body. As a glimmer of hope, like a spark, lit up in my chest, I had a thought I’d never had before, one that seemed to grow louder as I began to focus on this new feeling in my body. The thought that was igniting a fire deep within my belly was this: “I can do it myself. Clearly there’s something wrong here, but that doesn’t mean it’s over. I can do it myself. I can heal myself. If my doctors can’t or won’t help me, then I’ll do it myself. I can heal myself. I can heal myself.”

This phrase — I can heal myself — became my guiding light, my chant, my mantra… whatever you want to call it. This thought was the most profound knowing of truth I had ever felt, and I became determined to make it a reality.

Over the next three years, I dove head-long into matters dealing with health, wellness, and natural healing. As I plunged into this research, I realized how little I knew about the cervix, and how little my doctor told me about my condition. That’s why I went back to graduate school to study Integrative Health by immersing myself in the research regarding HPV, cervical dysplasia, abnormal pap smears, and the physiology of the cervix.

One Saturday in the final semester of my grad-program, I received a phone call from a number I didn’t recognize. It was my nurse practitioner on the other line. “Denell, yesterday I got your results from the pap we did earlier this week, and I couldn’t wait until Monday to message you.” I became nervous. Had the CIN 3 worsened and now officially become pre-cancer? Was there something else wrong? I took a sharp inhale as she told me: “Denell, your pap came back normal. The cervical dysplasia is gone, and the HPV is no longer showing up. Your cervix is the healthiest I’ve ever seen! How did you do it?!”

As my nurse practitioner asked me that final question, the light which emerged in my body all those years ago in the shower suddenly lit up like a firework as I released the most ecstatic and joyous laugh I had ever expressed. 

Against all the odds and naysayers of my determination, I had done it. I had reversed HPV and cervical dysplasia all on my own, without any help from the western medical providers.

We completed our phone call with my provider saying to come back in a year for a follow-up pap. As I hung up the phone, the euphoria of bliss quickly faded into a new feeling I had yet to feel regarding my cervical healing journey: I felt anger.

I felt angry that for seven years, all the people who I thought could help me did nothing but scare me and try to bully me into their treatments. I felt angry that there were many, things I did for myself and the health of my cervix that I learned neither from all the years of sex education in middle and high school nor from my doctors. I felt angry knowing there were millions of other women who, just like me, receive the diagnosis of ‘abnormal paps’ and are then thrust down a treatment plan that doesn’t take into consideration the actual health of their body and prompts women to fear their cervix. I felt angry, and I needed to speak out.

Cervical wellness is now my outcry for women to rise and remember the power of their bodies. 

This includes  the radical act of women learning to listen to their intuition in a society where listening to authority has been deemed the ‘normal’ course of action. 

So, what can you do to take charge of your cervical wellness? 

Here are the 3 most influential lifestyle habits you can adopt to positively impact your cervical health:

1. Mindset

The power of the Mind-Body connection is not to be taken lightly. Look up Dr. Bruce Lipton’s work, or read Mind Over Medicine by Dr. Lissa Rankin, and you’ll quickly learn that the thoughts we have regarding our body profoundly impact our physiology. Notice what type of thoughts you have about your cervix and how you feel when you think these thoughts. How do you want to feel about your cervix and your body? What sort of thoughts support those feelings? Choose (yes, choose) to think the thoughts that make you feel good rather than the thoughts that don’t. This takes awareness and discipline, but you are the only one in control of your mind; no one else has any say about how you think.

2. Movement

Movement and exercise are not just about toning muscles or losing weight. Movement of the body (with heart-pumping sweat) is imperative for the health of your immune system, the system of the body that can reverse an HPV diagnosis. Movement and sweating circulate the lymphatic system, which nourishes your immune system. The more you support your lymphatic and immune systems through movement and sweating (saunas are also great for this), the better prepared your body is to fight off the virus. It’s all intertwined.

3. Inward Connection

Call it self-care, self-love, meditation, introspection, or whatever works for you. What matters is time spent just with yourself where you are paying attention to the subtle cues and messages of your body and emotions to better understand the deeper meaning of your diagnosis. Ten different women could all have the same diagnosis, but each woman took unique life-paths to get to that point, so it makes sense that unique lifestyle changes are required to reverse what’s been done. Our body is always communicating with us through feeling and sensation, but to actually ‘hear’ what is being communicated, we must get quiet to be able to listen.

Taking these three suggestions to heart will greatly support you if you choose to take a self-healing path to reverse a pattern of abnormal paps. These three invitations are doorways you can choose to step into today. They are also the foundation of Cervical Wellness as outlined in my book, Informed, Aware, Empowered: A Self-Guided Journey to Clear Paps.

You may also enjoy reading Against All Odds: A Story of Triumph, Perseverance, Healing and Service by Shawn Wells

The post Healing Your Cervix: Tapping into Your Innate Power of Self-Healing appeared first on BEST SELF.

Caffeinated beverages are enjoyed the world over, but too much of a good thing is not so good. Here are 5 tips for consuming caffeine in a healthy way

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According to the National Consumers League, 85% of Americans consume some form of caffeine on a daily basis. Though caffeine isn’t necessarily bad for you, there are potentially negative effects if you don’t consume it thoughtfully.

There are some serious physical and psychological consequences from drinking too much caffeine:

• Anxiety
• Digestive problems
• Addiction
• High blood pressure
• Increased Urination

5 Tips for Consuming Caffeine in a Healthy Way

1. Avoid Consuming too Much

Don’t consume more than 400 milligrams of caffeine daily. To give you a rough estimate, here’s a list of how much you would have to drink to consume 400 milligrams:

• 4.25 cups of normally brewed coffee (95 mg per cup)
• 17.5 cups of green tea (24 mg per cup)
• 5 energy drinks (80 mg per cup)

2. Don’t Drink on an Empty Stomach

Drinking coffee on an empty stomach can lead to anxiety, heartburn, and indigestion or intense mood changes.

• Mixing collagen powder into your coffee can help with digestion while also providing restorative benefits for your skin, muscles and joints. 
• Try eating something with carbs, such as whole grain bread or fruit, prior or with your coffee. 

3. Don’t Consume Caffeine Too Late

Caffeine suppresses adenosine — a chemical that causes you to be sleepy. According to one study, having caffeine within 6 hours before bed can decrease the amount of sleep you get by one hour.  

• Try setting a rule for yourself so that you won’t have it after 2 PM or 3 PM. 
• If you are highly sensitive to caffeine, you should also avoid soda and tea as well. Even though they have less caffeine, they can also lead to insomnia.

4. Watch Out for Staining and Brush Your Teeth

Caffeine can also impact your dental health. Coffee has tannins, an ingredient which causes staining by making color compounds cling to teeth. Solutions include:

• frequent brushing 
• visits to the dentist
• using an electric toothbrush

5. Get Smart About Brewing

Coffee that’s way too strong will make you feel more jittery, anxious, and stressed. Never assume that what is right for a roommate or a partner, will work for you. Try out different methods and see which one works for your caffeine tolerance level.

• Stove-top espresso maker
• French press 
• AeroPress 

As long as you are being smart about how much you’re drinking and its effects on your body, drinking caffeine can be a positive part of your daily routine.

You may also enjoy reading 5 Ways to Reduce Fatigue Through Minor Shifts In Your Lifestyle by Anna Kucirkova

The post Healthy Guidelines for Consuming Caffeine appeared first on BEST SELF.

Inspired by her own childhood cancer, one young woman is moved to combine her love of cycling with her charitable spirit to help others combat this disease

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[The following questions were posed by Bill Miles, co-founder and creative director of Best Self Media]

Q: Life dealt you a less than auspicious hand from the start, having been diagnosed with cancer at 2 months old. Do you have memories of life with cancer? Can you tell us a little about how that impacted your early childhood and how the cancer has played out since?

During a routine newborn checkup, my pediatrician felt an abnormal mass in my stomach. Days later, I was diagnosed with Neuroblastoma (stage 4S) at two-months-old. Stage 4S disease has a high rate of spontaneous regression and surgery is the primary treatment for low-risk tumors. Fortunately, my surgery was successful, leaving me cancer-free. I feel extremely fortunate that surgery alone was an option; many children with childhood cancers end up facing chemo and radiation treatments. Although I was too young to remember the surgery, I do remember how my diagnosis and the anticipation of my yearly checkups affected my family, especially my parents over the years. Growing up, I went to many appointments and underwent special observation for about ten years. At first, it was a bit scary to be constantly waiting for answers and undergoing tests, but soon after I become fascinated with medicine, ultimately driving me to pursue a career as a Physician Assistant (PA). 

Q: You’re an avid cyclist — how did your interest develop and how has it served you?

I was always a sports enthusiast growing up. From skiing, lacrosse and running cross-country, to field hockey and basketball, I’ve always had a passion for competing and staying healthy. While pursuing my undergraduate degree, I decided to focus on my studies and stopped playing team sports. I still went to the gym regularly, but it wasn’t until I participated in some spin (cycling) classes that I felt that sense of competitiveness and unity again. After graduating college, I moved to New York City and continued to take spin classes at some competitive and rhythm-based studios with amazing music. It was an incredible way to spend quality time with friends and I always left feeling great. For me, spinning has been a consistent healthy energy outlet and a restorative low-impact exercise that I enjoy. 

Q: How did you come to ride for Cycle for Survival? Please tell us about the event and why participants support it.

 After graduating from Duke University in 2015, I started working at Memorial Sloan Kettering Cancer Center as a Research Study Assistant in the Genitourinary Group, where I helped run the experimental clinical phase trials for the treatment of Renal Cell Carcinoma. It was during this experience that I was introduced to Cycle for Survival, a movement created to beat rare cancers by raising money to fund research. While working at MSK, the positive effects of the funds raised during Cycle for Survival were tangible. New research projects were funded in part by funds raised through Cycle for Survival’s efforts. When I started PA school, I thought creating “Team Touro PAs” for Cycle for Survival was a great way to bring everyone together and contribute toward funding a great cause. 

The first year, we had about ten people and one class participate, but now in our third year as a team, our team has over forty people from three different classes. It’s been incredible to watch interest and passion grow over the years with Team Touro Pas. Efforts culminate in a four-hour, team-based cycling event including hundreds of other cyclists, led by incredible instructors to help everyone push through the four-hour spin, especially for those that can’t. Every rider has their own personal reason for supporting Cycle for Survival’s efforts to beat rare cancers — maybe it’s a sister, brother, friend, parent, aunt, uncle…the list goes on and on. 

The inspiration I feel at each year’s event is the reason I keep returning — I can’t get enough.  It’s inspiring to see people of all different backgrounds with their own unique stories come together for this important cause. I ride for my family and friends battling cancer, for those that have lost their battle, and for my future patients.

Q: You seem to be on a quest for learning and living your best self, and helping others do the same. What’s next — what’s your vision for what you’d like to accomplish going forward?

The first thing on my to do list is to be certified as a PA by passing the Physician Assistant National Certifying Exam (PANCE).  For over a year, I’ve been in the clinical phase of my program, training in different specialties for five to six weeks at a time at different hospitals. As a PA, I’m looking forward to practicing medicine within my community and learning from the people around me every day. I’m also excited to connect with patients on a recurring basis and work in assisting them with their illnesses, injuries and problems. I want to advocate for my patients and ensure they always feel comfortable with me as their provider. 

Q: Thank you for sharing with us today. Any final words of wisdom for other Millennials (or anyone!) wanting to better themselves and the world we live in?

My final words of wisdom would be to love yourself and be vulnerable with yourself. In light of society’s increasing use of social media, it’s so easy to think about all of the things you want to do and compare yourself to others. Don’t forget to make time for yourself to recharge your own battery to improve your mental health. Even if you do one thing today that gets you closer to your individual goals, you’re still one step closer than yesterday and that’s progress! I think it’s so important to take the time to care for yourself, whether that means getting a quick nap in, exercising or even just meditating for a bit. With everything I do, I make it a point to keep my favorite words written by Paul Kalanithi close…

“You can never reach perfection, but you can believe in an asymptote toward which you are ceaselessly striving.”

You may also enjoy reading Fuck Cancer: The Steep Trek Up Recovery Hill by Jennifer Lynch

The post Cycling for Life: Q&A with Cancer Survivor and Charitable Activist Blake Bohlig appeared first on BEST SELF.

A largely plant-based diet is part of a healthy lifestyle. But what really happens to your body when you eat more fruits and vegetables (or not)?

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Do you eat enough fruit and veggies? 

We all eat these items in some form or shape, but most of us are not really aware of how much is actually necessary for a healthy and balanced diet. If you are like me, you’ve probably comforted yourself with those three little smooshed cherries in your large piece of cake, thinking you’ve satisfied your daily vitamin intake. But the harsh truth is that too many people have diets low in plant consumption. 

From a nutritional standpoint, all vegetables are not created equal.

That’s why it is important not to overeat starchy vegetables, like potatoes, corn, peas and rice, as they are high in calories and associated with weight gain. Plants like spinach, flaxseed, avocado, broccoli, apples, berries, etc. are rich in fiber and water, which add to the feeling of being full because they are not packed with empty calories and unhealthful fats. The World Health Organization recommends at least 400g of fruit and vegetables per day. Given that only a small percentage of the population meets this quota, it’s not surprising that so many of us suffer health issues and chronic diseases. 

What really happens to your body when you avoid your greens? 

1. Your Weight FLUCTUATES

During my journey of weight loss, I used to think losing weight was simple math — you count your calories and make sure not to eat more than you burn. I managed to successfully meet my weight goals, but I developed some health problems along the way — like the Insulin Resistance, bowel problems, and depression, which eventually led to me gaining everything back.

Vegetables and fruits should be part of every meal in order to keep your metabolism working optimally. 

If you’re struggling with weight, don’t look for quick and drastic solutions immediately. Try making small changes, like adding produce to your everyday meals. For example, next time you make scrambled eggs or pasta sauce, just add some extra spinach, almonds or dried tomatoes. You can also try adding a small, but rich, salad as a side dish with every meal.

2. You Experience Digestion Problems

Deficiency in fiber can cause many digestive-related problems — such as hemorrhoids, constipation, diverticulosis, and more. Vegetables and fruit are a primary source of fiber and cellulose. They also help with stool complexion and improve bowel efficiency.

The better your bowel functions, the better and faster your metabolism functions. This is the core of healthy living.

In order to meet your fiber goals, eat a lot of green veggies, such as broccoli, spinach, lettuce, cucumber, or kale. It’s easy to mix them in salads with other veggies, or as a side dish with pasta or meat. Most fruits, and especially citrus fruits (oranges, tangerines, etc.) are also high in fiber which can help with constipation and poor bowel movement. But be sure to consume the whole fruit; the juice alone is stripped of much of the fiber, leaving a high-calorie, sugar-packed liquid that can spike your metabolism.

3. You Risk Nutrient Deficiency

Your body needs essential nutrients on a daily basis such as Vitamins A, E, B12, C, D, Potassium, Calcium, Folic Acid, Iron, minerals and antioxidants. Deficiency of the same can lead to a high risk of chronic diseases and trigger symptoms like nausea, chronic headaches, fatigue, irregular heartbeat, dehydration, and even depression. To avoid this, make sure to eat a variety of plant-based foods, like beans, nuts, red berries, greens, roots, in order to maintain a stable and happy metabolism.

Imagine it as a rainbow on your plate — the more colorful, the better!

If you find it difficult to incorporate a variety of foods in your diet, a simple solution is to use green powders, like Lean Greens — a fantastic food supplement packed with all the necessary vitamins and minerals we usually fail to ingest on a daily basis solely through fresh produce. No wonder health gurus and fitness enthusiasts flash around all those smoothies and shakes — they are truly health bombs!

4. Your Overall Health Suffers

Chronic diseases and conditions like high blood pressure, diabetes (type 2), high cholesterol, strokes, and even cancer, can all be related to poor dietary habits. Nutrients like potassium, magnesium, and calcium are associated with lowering levels of sodium in the bloodstream — the common cause of high blood pressure. Type 2 diabetes is closely related to obesity and high-energy foods, including simple starches, sugars and excessive consumption of unhealthy fats. 

Fortunately, regular consumption of vegetables and fruit will help you manage your weight problems, improve your gut health, improve your mental health, lower your blood pressure and cholesterol levels, stabilize your metabolism, as well as improve your cardiovascular system. 

Eating right needn’t be a burden; it should even be a joy to discover new recipes and form new habits to help you feel more vibrant.

So, go ahead and do your body a favor. Take care of it now so it can serve you well in the future.

[Disclaimer: Health-based content published by Best Self Media is not intended to be interpreted as medical advice, nor to replace the recommendations or counsel of a medical professional. Rather it is our intent to present valuable perspectives from the experiences or research of our contributors.]

You may also enjoy reading Ketotarian: A Refreshing Take On The Keto Diet With a (Mostly) Plant-Based Twist by Dr. Will Cole

The post What Happens When You Don’t Eat Enough Fruits and Vegetables? appeared first on BEST SELF.

Yoga is much more than a mental and physical recharge; it’s a way to integrate your body and keep everything functioning properly… including your kidneys

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Why did you start practicing yoga? Was it for the workout? The community? The mental reset and recharge? For me, it was all of the above.

Yoga is a holistic practice meant to improve your physical and mental health. Yoga provides space and guidance for meditation with poses that stretch and strengthen your muscles, and exercises that detoxify your mind and body.

What many don’t know, however, is just how much yoga supports the health of your internal organs, like your kidneys.

The  main job of kidneys is to filter your blood, remove waste and toxins from the body, and regulate water fluid levels. Blood is sent to the kidneys through the renal artery. After it is cleansed, the waste is removed from the body through urine and the blood is returned to the bloodstream.

Healthy blood means healthy kidneys, and healthy kidneys mean healthy blood. If the kidneys are damaged and cannot effectively filter waste products out of the blood, it will likely lead to chronic kidney disease (CKD) which can impact every part of your daily life. 

You can help protect your kidneys and promote healthy renal function by leading a holistic lifestyle that includes a yoga practice. 

Here are 5 ways yoga can benefit your kidneys:

1. Reduce Blood Pressure

Like many first-time yogis, I walked into my first yoga class for the stress benefits. If performed correctly, yoga asanas can increase relaxation and blood flow throughout the body. Incorporating yoga into your regular regimen can help relieve stress and eliminate tension that is carried in your muscle groups which can also help to lower your blood pressure. This ensures that your kidneys are not working overtime to filter your blood and release hormones that keep your blood pressure under control.

2. Reduce Creatinine Levels

Creatinine is a waste product that muscles release into the blood stream. Studies suggest that overworking your muscles through aggressive workouts and intense exercise contributes to a rise in creatinine levels, making it harder for your kidneys to filter it out, which could lead to a build-up of waste that damages the kidneys. The early stages of kidney damage often go undetected. High creatinine level symptoms include nausea, chest pain, muscle cramps and vomiting, among others. Since yoga is less strenuous on your muscles than say, lifting weights, it helps keep your creatinine levels in check while still giving you a full-body workout. This is great news for people like me, who don’t exactly love the gym!

3. Eliminate Toxins 

Yoga promotes clean blood by helping to detox your system. Certain yoga poses are designed to stimulate and contract organs like the kidneys, by pushing fluids through the body’s natural detox path. While the medical research does not explicitly prove that any one pose is best for kidney health, yoga is still believed to prompt healthy blood flow and renal function. The controlled breathing incorporated in yoga practices can also help promote cleansing as the lungs remove gases and chemicals when you exhale.

4. Improve Blood Flow

Certain yoga poses can help your blood flow more easily through your body. Yoga asanas, when performed correctly, not only feel great, they also keep your blood moving without putting too much strain on your muscles. The cobra pose, for example, stretches the abdominal muscles and engages the back muscles to promote blood flow around the kidney area. The boat pose also engages the abdominal muscles and stretches the back, as does the seated twist pose.

5. Lower Sodium Levels

While it’s not for everyone, certain practices, like hot yoga, can help your body rid itself of excess sodium in the form of sweat. Although you need a level of sodium to function, those with chronic kidney disease should be cautious of how much they allow into their system. Sodium helps maintain the right amount of fluids you have internally, but when your kidneys are damaged, they can’t filter the excess fluids and sodium properly, leading to more build-up and higher blood pressure. When you sweat during hot yoga, you may be helping your body eliminate some of the sodium that your kidneys can’t filter on their own.

If you’ve been diagnosed with kidney disease or experience high blood pressure or high blood sugar, consider incorporating yoga into your regular routine. The benefits are undeniable, from decreased stress to healthier kidneys. Even if you’re just attracted to the idea of a routine that promotes positive energy and a clean lifestyle, yoga is a great place to start. 

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles

The post 5 Ways Yoga Can Benefit Your Kidneys appeared first on BEST SELF.

Despite old wives’ tales, there are mental and physical health benefits to sleeping with your pet… follow these guidelines to keep you and your pets safe

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The age old advice to not sleep with your pets is now seen as slightly outdated. In fact, there are studies that show that catnapping with kitties or taking a nap with your pup certainly won’t kill you. But what about those people vulnerable to health issues? Or light sleepers? Will our pets transit disease or parasites or will they in fact improve our mental health and help us catch forty winks? 

To answer those questions, let’s look at the impact of sleeping with our pets: 

Sleeping together is safe if you’re both healthy

The current scientific consensus shows that if you and your dog are both in good health, then sleeping together is safe. You may have to deal with a dog that’s restless or a cat that’s nocturnal, but it’s not going to cause much of a problem for your sleeping habits if neither of you is ill with fever, fleas, or some other malady. If you do have some sort of health problem, however, then you’ll want to sleep in separate beds until it is resolved since it is possible for people and pets to share some diseases and illnesses. If you are not sure about a condition, talk to your vet or doctor and find out before you put you or your pet at risk. 

Sleeping together can be good for your mental health

A lot of people bring their pets into their bed because they have trouble sleeping without their dog or cat near them. This is particularly true of people who are single or live by themselves since pets can provide so much comfort, companionship, and heat! Bedtime can be an important time for bonding. It can also help with separation anxiety for both the human and pet, especially if the human is away from their pet throughout most of the day because of work or school.

Sleeping together requires cleanliness

We talked about how you should sleep separately from your pet if either of you is sick, but there are other considerations to keep in mind as well. For instance, a pet that is shedding might cause some problems, especially if you have allergies or breathing issues exasperated by pet dander. If this is your situation, you may want to bathe or brush your pet before going to bed to reduce allergens and irritants. It’s also a good idea to wash out your bedding regularly, or at least dust off or shake off your bedding each night before you go to sleep. This will greatly reduce the number of irritants in the room and make it easier to sleep soundly. 

Sleeping together doesn’t have to be in the same bed 

Interestingly, an American Kennel Club survey reported that 45% of dog owners let their dog sleep in their bed, while 20% crate their dog, and 17% use a dog bed. If your pet disturbs your sleep, one possible workaround is to get them their own bed or crate. This way they can still be nearby but are less likely to physically interrupt your sleep. The best dog crates are designed to stop your pet interrupting your sleep, but it means you can also keep them in the room — as long as they are not a snorer! 

Sleeping together with kids can be tricky  

Is it okay to let your kids sleep with their pets? The answer depends on the kids, their sleeping habits, and how responsible they are. If your kids roll around in their sleep, or if they tend to sleepwalk, then letting pets sleep with them is probably not a good idea. If your kids have a habit of grabbing at the pets as they sleep, or if they are rough with their pets during the daytime, then you could end up with some miserable pets by morning. 

So, if you have heard horror stories of people sleeping with their pets and getting sick, you can probably dismiss most of those as instances where either the pet or human were just sick at the time. Assuming you and your pet get regular checkups, then you can create safe sleeping arrangements for both you and your pets by following these simple guidelines.

You may also enjoy reading A Ritual for Rest: How Stretching Before Bed Can Improve Sleep by McKenzie Dillon

The post Does Sleeping With Your Pets Take A Toll On Your Health? appeared first on BEST SELF.

5 Lifestyle choices that can help you live longer, but more importantly, improve the quality of your experience…and isn’t that what life is really about?

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Just a couple of decades ago, living beyond 100 would have seemed something of a long shot. While the average life expectancy in the US is still just under 80 years old, thanks to medical advances and research into the lives of retirees, it is now more likely than ever before that you’ll live a full, rich life as a centenarian. 

We know that death is a fact of life. We also know that at some point we all have to take care of practicalities such as wills, funeral preferences and expenses, ceremonial wishes, cremation memorial costs, etc. But based on scientific and anecdotal evidence, there are 5 positive steps you can take now to improve your chances of a lengthy lifespan, and improve your quality of life along the way:

1. Kindness

When it comes to a lengthy lifespan, kindness is king. Most of us know that exercising some empathy and considering others can certainly make life more pleasant. However scientific research suggests that there is also a notable decrease in mortality rates among people who have a tendency to exercise selflessness. The reasons for this can be attributed to the concept of the ‘helper’s high’ — the boost we get whenever we help a fellow human being. Regular hits of that endorphin release, coupled with the accompanying sense of self-worth, is believed to contribute to stress reduction, well-being promotion, and even a boost to our immune system. No wonder kindness helps us live longer, healthier, and happier lives.  

2. Sense of Purpose

Not surprisingly, many people struggle with life post-retirement. Without an occupation to drive us, our quality of life, as well as our health, can rapidly decline. But a 2014 study published by the Lancet, suggests that those who feel a sense of purpose tend to live longer.

This doesn’t necessarily mean that our actions all have to be greatly significant; we just need to have something greater we are acting for on a regular basis.

This can be something relatively simple, such as a hobby or dedicated pet walking routine, or perhaps occasions together with friends or family. The idea is to find a pastime you enjoy which provides you with a sense of control and autonomy. 

3. Physical Activity

It is no secret that keeping active can improve your health. Yet, as we get older, this can become more difficult. As much as we’d like to think we’ll be sprinting at 90, the fact is our bodies age, and we aren’t always quite up to strenuous activity. This is why it’s important to plan physical activities that are in line with your aging capabilities.

Walking is an excellent moderate exercise, especially when combined with some resistance exercises, such as carrying lightweight dumbbells as you walk, and adding a few minutes of stretching afterwards. Getting outside and nurturing the land by gardening is another moderate physical activity that can have a huge impact on both your physical and mental health. 

4. Healthy Diet

While ‘blue zones’ — those regions that statistically have the most centenarians per capita — are spread far and wide across our planet, their diets, while varied, have certain commonalities.

Most notably, their diets are largely plant-based.

This doesn’t mean they are strictly vegetarian or vegan, but meats and dairy play a secondary role to vegetables, fruits and legumes, and in some areas, grains. Further, people in blue zones consume very little processed foods, instead opting for fresh foods that are locally available. They also tend to avoid large portions and overeating in favor of eating smaller portions that leave them satisfied, but not overly full. As for alcohol, it is usually consumed in moderation, if at all.

5. Community Connections

When it comes to longevity, avoiding loneliness is an important aspect for the maintenance of your well-being since making connections with other people helps to relieve stress. This is vital to your continued mental wellness, as well as helping stave off myriad other issues such as coronary heart disease and adrenal fatigue.  Studies show that your physical health is also impacted by the quality of your relationships with others. That is why it is vital to look beyond marriage and family life to find and strengthen your ‘tribe’ — those people with whom you have many things in common and can undertake regular, beneficial activities together. Whether it’s a book club, a creative writing or painting circle, or a group of aging mechanics tinkering with old vehicles, social engagement and a sense of community is a core tenet of living a long and happy life.

You may also enjoy reading The Joy of Aging: Why and How to Embrace Getting Older by Elizabeth Torres

The post Life Beyond 100: What Can You Do To Increase Your Longevity? appeared first on BEST SELF.

Smart, informed décor choices combined with mindful bedroom hygiene will help ensure you get the deep, restorative sleep your mind and body need

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If you’re anything like me, you long for deep, sound sleep — preferably as much of it as you can possibly get. As it turns out, a healthy and safe bedroom is ideal for achieving excellent sleep, night after night. My Fitbit sleep score has improved since I implemented the following bedroom comfort tips. Enjoy! 

Avoid anything that compromises breathing

Even slight interruptions to deep, regular breathing patterns can interrupt your sleep — maybe not enough so you really notice it or wake up, but enough to prevent you from enjoying as much deep sleep as you really need. To avoid this, pick hypoallergenic furnishings and keep your bedroom immaculately dusted and vacuumed. Since mattresses and pillows are havens for dust mites, be sure to clean them thoroughly. (Here’s a helpful resource on just how often you should clean your mattress and household items.) You can also add protective dust mite-resistant covers or choose a mattress and pillows that have built in protection. If your pets sleep with you (which can be relaxing and great for getting lots of quality sleep), be sure that they’re as clean as can be. 

Block out light

Since even a little bit of light can prevent you from resting well, you’ll want to block as much light as possible. Blackout shades keep streetlights and headlights from intruding into your cozy haven. If you can, keep electronics stowed in another room or in a drawer where lights won’t bother you. Choose an old-fashioned non-illuminated alarm clock over a digital one for even more deep, restful darkness. 

Prioritize mattress quality

In a perfect world, we’d all spend a minimum of 8 hours per night sound asleep. Given the demands of modern life, most of us get a whole lot less. This means that the sleep we actually do get needs to count. If you don’t look forward to settling in for the night, or if your bed leaves you feeling stiff and sore in the morning, it could be time to shop for a new mattress. There are tons of excellent options to choose from; make time to read some thoughtful and reliable mattress reviews like the ones on Sleeping Culture before shopping.

Turn down the thermostat

Sleep experts give differing opinions about the perfect temperature for falling asleep quickly and staying that way, but most agree that a slightly cool temperature is best — somewhere between 60 and 67 degrees, or perhaps the low 70s if you’re someone who prefers to sleep ‘warm’.

Choose natural textiles

Textiles that contain petrochemicals and other additives are not ideal for your health. While your favorite fuzzy blanket probably doesn’t pose a hazard, you might want to gradually swap your bed linens for natural cotton, preferably organic since it isn’t treated with scary pesticides and herbicides. For duvets, comforters, and pillows, choose a down alternative if you can. Choose feather-free if you’re concerned about animal welfare. Another reason to choose a different filling for your comfy bedding is that while natural down feels great, it’s notorious for harboring microbes. To save money while creating a unique look in your bedroom, consider sewing your own quilt or knitting / crocheting your own blankets. Yes, it’s a labor of love, but you’ll be in charge of all the materials that go into your special bedding.  

Use area rugs instead of wall-to-wall carpeting

Style and cleanliness come together when you choose beautiful area rugs for your bedroom. Unlike wall-to-wall carpeting, you can clean under them, vacuum them, have them professionally cleaned if needed. Rugs will keep any carpet you do have cleaner, so layer them on top if tearing out your old flooring isn’t really an option. Be sure to choose an extra-fluffy one for your bedside — it feels fabulous on your feet! 

Pick someplace else to watch TV

We talked about the issue with light in general, but blue light — the kind that comes from phones, computers, and TV screens – really messes up your circadian rhythm which prevents you from quickly falling asleep. Most advice recommends ending your screen time about an hour before bed, not watching TV in the bedroom at all, and reserving your bedroom as a sanctuary purely for sleep and intimacy. It might take some time to build different screen habits, but you’ll enjoy deeper, healthier sleep as a result. 

Wash your sheets at least once a week

Even though you shower regularly, you still leave sweat and skin cells behind when you get out of bed in the morning. Since microbes and dust mites love to feed on dead skin cells and other detritus, it’s vital to keep your bed super clean and fresh. Change your sheets once a week at a minimum, or every few days for even cleaner sleeping.

You may also enjoy reading Sacred Space…Sacred Home: Creating a Mindful Sanctuary by Elena Kilkeny

The post How to Create a Healthy and Safe Sleeping Sanctuary appeared first on BEST SELF.

It took years of living with eating disorders for one brave woman to finally discover that true healing requires forgiveness… for herself and others.

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Growing up, I heard the names my brothers called me… Hippo, Fatty, and every other fat name you can call an overweight human being. Around the age of 12 I began being bullied in school. For the next two years of my life, if you touched me in any way, my classmate would fall to the ground and yell, “I touched the goon.” Attending an all-girls Catholic high school wasn’t much better.  

By the time I was 16, my journey with eating disorders began with anorexia.

At one point, I weighed 82 pounds. My body was beginning to shut down; I wasn’t able to get out of bed, my menstrual cycle stopped, and I was dizzy much of the time. When my parents finally took me to the doctors, they came up with no diagnosis since at that time, anorexia was not commonly known.

Eventually, I attempted to go on a diet to eat more food. Since I was doing this without medical guidance, I ended up becoming a compulsive overeater. Days led to years where I would go from store to store to purchase grocery bags of food — a sad attempt to keep supermarket clerks from knowing what I was doing. 

My food runs typically lasted a couple of hours a day. Once done, I would sit in my living room and begin the binge. I ate so much that I would pass out and sometimes wake up with food on my face. By this time, my weight vacillated between 150 and 185 pounds. That’s when I opted for my next strategy: bulimia. In addition to throwing up, I used laxatives and would exercise for six hours a day. 

Clearly, my life was out of control. What I was doing with food was masking all the hurts I had experienced in my childhood. My eating disorders stemmed from a deep-seeded feeling of anguish and anger that I turned on myself rather than addressing the hurtful behaviors of my family, my schoolmates, or my ex-spouses.  

That’s when I discovered the power of these ‘F’ words: FREEDOM through FORGIVENESS.

Psychologists define forgiveness as a conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve your forgiveness. When we talk about forgiveness, people often feel that they need to give up something in order to exonerate the person who caused them harm. But forgiveness is not about overlooking or excusing the actions of the person causing the harm since forgiveness often helps you more than the other person. 

The truth is that forgiveness is about compassion and grace. Forgiveness allows you to take back and reclaim your power. 

Once you deeply and completely forgive the other person, they can no longer continue to hurt you. That’s why a ‘forgive and let go’ approach is more effective than the more typical ‘forgive and forget’ attitude towards forgiveness.

There are many health benefits to be gained from forgiveness. According to Mayo Clinic studies, this list includes less anxiety, stress and hostility; fewer symptoms of depression; a stronger immune system; improved heart health; and lower blood pressure. According to Dr. Karen Swarz of Johns Hopkins University: “Whether a simple spat or a long-held resentment, unresolved conflict may be affecting your physical health and studies show that the act of forgiveness can reap huge benefits. Forgiveness is an active process in which you make a conscious decision to let go of negative feelings even if you feel the person deserves it or not.” 

In today’s climate of adversity there is a prevalent sense of ‘us v. them’ which creates division and a loss of community. Due to the adrenal glands that we all have, we can’t eliminate painful emotions, but we can learn ways to respond more powerfully and effectively when faced with such feelings.

Forgiveness is essential to living in peace, joy and ease, but there are two roadblocks that cripple us from experiencing profound forgiveness: FEAR and FAULT. 

Once you tackle this dynamic duo, you open up space to move into a forgiveness process. To get to ultimate forgiveness, it is vital to start the process with spiritual practices to move away from extremes and release us from attachments. These practices create a fertile ground to cleanse our thoughts, words, and actions. Once that is established, you can then open your heart to artfully and intentionally paving the way to freedom.

Walking through the spiritual practices of forgiveness unfolds a deep consciousness. This discovery ignites your true essence and sets the stage to integrate all parts of your higher self. This beautiful and powerful awareness and acceptance allows you to forgive others… and yourself.  

A key point to liberation is the act of forgiving yourself. We have a tendency to overlook ourselves, which is why including yourself in the forgiveness process is absolutely profound and essential. The truth is that we are so hard on ourselves and punish ourselves with negative thoughts, bad relationships and other behaviors that do not serve us.

Releasing yourself from this form of toxicity is the most sacred work that you can do.

I’d like to leave you with this quote: 

Forgiveness is not always easy, yet it holds the power for freedom. Forgiveness allows the shackles to fall and deep healing to take place. How many of us are trapped in bondage because we have yet to forgive the people who have hurt us the most? It is impossible for the garden of your heart to bloom when bitterness and anger have taken root.

~ Unknown

>>If you’re interested in diving deeper with me to transform your health, I’ve created the FREEDOM Through FORGIVENESS 21-Day Program; you can download a free sample day here.

You may also enjoy reading Flipping your Mindset: The Healing Power of Affirmations, Mindfulness and Gratitude by Daniel Wittler

The post Freedom Through Forgiveness: The Emotional Causes of Eating Disorders & a Path to Recovery appeared first on BEST SELF.

Backed by science, probiotics can enhance your physical and cognitive functions, as well as add a boost to your mental and emotional health

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Probiotics — which have been around since the start of the 20^th century — are categorized as living organisms that are useful to the human body. The primary function of probiotics is to maintain the health of your ‘gut’.

Our environment includes several types of live bacteria, not all of which are harmful to the human body. Although these bacteria have been misconceived for a long time, recent scientific discoveries have unfolded the hidden potential of probiotics. The paradigm shift from ‘dangerous’ to ‘useful’ is a clear depiction of just how far probiotics have come, but in all fairness, not everyone is comfortable with the idea of infusing probiotics into their diet. That said, there are many reasons to look upon probiotics in a favorable light. Here are a few:

Scientist’s Perspective: Understanding Why Probiotics Are Deemed ‘Health-friendly’

Probiotics are normally prescribed to people who have digestive problems with the consumption of dairy products. The substance can be used to treat bowel disorders and a few yeast infections. Hence, proven clinical benefits of probiotics have opened up a huge potential. Moreover, adoption of healthy dietary habits will lead to a wide adoption of the substance in the coming years.

Yet, despite several health benefits, probiotics are still vaguely defined and many people are still influenced by old ways of thinking based on the trails of misconception about the risks of probiotics. Although the concerns regarding the use of live organisms on human health are understandable, we need to realize that use of probiotics in an optimized way can yield exceptional health benefits that enhance the digestive system of the human body. 

Naturally Occurring Probiotics: A Blessing or a Curse?

The human body is loaded with naturally occurring bacteria. While most of them are generally regarded as safe, there is a huge number of them that may still be harmful. The number of bacteria cells in our body outnumber the total human cells by a staggering 10:1. This means that for every human cell, there are 10 bacterial cells waiting to act on it. Such massive numbers are a clear indication of the high sensitivity associated with the human digestive system. 

Natural probiotics, such as bifidobacteria and lactobaccilus, have been found to have a positive impact on the body. Bifidobacteria helps boost the immune system and also aids in restricting the growth of harmful bacteria in the intestine. This probiotic also breaks down the lactose that is present in the intestine and helps convert this into nutrients that are useful for the body. Lactobaccilus, as its name suggests, is a major producer of lactic acids. These lactic acids help absorb the essential minerals that are required in the growth of the muscles. 

Besides these bacteria, there are several foods that are rich in probiotics. A few of the easily available foods and beverages that contain abundant probiotics include:

• Buttermilk
• Cheese
• Yogurt
• Pickles
• Miso
• Kombucha
• Sauerkraut
• Brine-cured olives
• Fermented soy-beans

Upsurge in Probiotic Usage: Clinical Approvals Are A Driving Force

As per data provided by the National Centre for Complementary and Integrative Health (NIH), over 3.5 million people in the United States are regular consumers of probiotics — a statistic 4 times higher than what was recorded in 2007. Although examining authorities were initially reluctant to clear the use of probiotics, scientific advancements have helped win over the critics, as well as consumers. 

The demand for probiotics has risen dramatically in recent years. One reason is that the use of probiotics in vegan foods helps to enhance the taste due to fermentation properties. In this way, vegans can enjoy the taste of dairy products without actually having to consume any form of dairy. In addition to their use in food products, probiotics are also being used in several cosmetic products such as anti-aging creams and lotions. Probiotics are also being used in breakthrough applications for cancer treatment. 

When all of these benefits are factored in, it is easy to see why there has been an upsurge in the total investment in the study of probiotics — a delicious way to introduce helpful bacteria into your life.

You may also enjoy reading Health In a Jar: Growing Your Own Probiotics by Donna Schwenk

The post The Good Bacteria: The Healing Power of Probiotics appeared first on BEST SELF.

Ready to shift into a healthier lifestyle? Follow these 4 simple principles for lasting change in any aspect of your life

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Achieving your lifestyle goals needs to be intentional. Defining your goals, shifting your mindset, and enlisting the support of others are essential ways to ensure that you achieve your lifestyle goals.

Change of any kind is the hardest thing to initiate, push through, and maintain… but it is essential if you want to create a healthy life. 

After I suffered a triple brain hemorrhage following a traumatic accident four years ago, I spent a great deal of time on the cognitive, emotional, and mental aspects of ‘change’. Having to completely re-identify with myself and adjust to a new normal, I recognized the depths to which we internalize our habits and behaviors. I also knew I needed people in my life to push me through the frustration, help me identify my obstacles, and encourage me. This experience further fueled my work as an accountability and wellness coach and reiterated to me the importance of setting goals and changing your mindset. 

1. Define Your Goals

Change starts with defining your goals. Not just extrinsic goals, like “I want a bikini body in 30 days“, but also intrinsic goals, such as “I want to feel better about my efforts to be healthy“. Whether you are focusing on immediate, short-term, long-term, or life-long goals, it’s essential to identify the mile-markers that will get you to that finish line. For example, if you set a short-term extrinsic goal to build more lean muscle mass, on those days when working out seems like a chore, you can look back and remind yourself what all the hard work is for and why you started your journey to change.

2. Shift Your Thoughts

Shifting your thoughts is an equally important part of creating a healthy lifestyle.

If you don’t change your thoughts to reflect the positive and healthy lifestyle you want, there will always be a roadblock preventing you from reaching your best.

One significant way to shift your thoughts is to implement positive self-talk. By changing how you look at things, you can shift from criticizing yourself for how far you have to go, to congratulating yourself for how far you have come.

3. Forgive Yourself

Another important part of healthy lifestyle change is to learn to forgive yourself for any failures big or small. This is especially true when dealing with the ups and downs of a wellness journey. For example, you may not always eat as well as you’re ‘supposed to’ but being able to forgive yourself and move forward will prevent you from becoming stuck in a cycle of negative self-talk. 

4. Be Accountable

In the end, accountability is the key to success. No matter how many goals you set and how kindly you speak to yourself, if you’re not held accountable, the changes you make are likely to only be short term. 

One way to hold yourself accountable on your journey is by keeping a journal that allows you to reflect on your progress. Another way is to create a binder or have a designated folder with all the educational material you need at your fingertips.

If your goal is weight loss, for example, this may include sample menus, quick and easy recipes, visual cues for serving sizes, and eating out tips. Imagine how helpful those quick recipes will be when you come home after a long day at work and an even longer parent-teacher conference, or sports practice later that evening. Instead of reaching for that starchy box of pasta, your binder might hold a quick and healthy recipe such as cauliflower penne a la vodka. 

Recipe research and planning for a healthy living program can be a fun activity on your own, but  enlisting colleagues, friends, or family to help you can make it an even more fun and effective way to ensure success. Sharing your process of change helps to fortify your support system and develop camaraderie. That’s why I encourage group meal prep sessions as well as designating someone to be responsible for preparing lunch on particular days of the week for everyone in your group.

In addition to working with others, the best way to hold yourself accountable is to find a responsive coach in addition to enlisting a friend, colleague, or family member to get healthy with you. Ideally, you’ll be able to hold each other accountable and serve as a sounding board for any struggles that occur throughout the journey. Together, you can create strategies for personal success. 

If you don’t have access to someone nearby, the beauty of the society we live in today is that you can connect with others through online communities, websites, and apps. It’s one of the reasons why I created my new app, Living with Ashley, so that people have a 24-7 community to turn to and help motivate and guide them.

You may also enjoy reading Radical Responsibility: The Key To Moving From Suffering To True Agency & Freedom by Fleet Maull

The post 4 Keys to Creating A Lasting, Healthy Lifestyle Change appeared first on BEST SELF.

At a time when it is so easy to feel disconnected to yourself and to Mother Nature, cycling is a healthy and easy way to improve both your physical and mental health.

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We seem to have forgotten that humans are animals too. Advanced animals — animals with sentience, art, music, and space exploration — but animals, nonetheless. What were once monkeys jumping around trees that later became prehistoric people walking through the savannah, today boils down to us cooped up in an office for 40 hours per week (if we are lucky). 

This isn’t to say that times were better before we had modern medicine, technology, better food, more stability, movies, TV shows, literature, travel, and almost anything we want. These are all wonderful things that our brains were quite literally incapable of imagining hundreds of thousands of years ago.

Yet, despite all these societal advances, we are still part of nature.

So, what does all this have to do with cycling? Well, we have lost our connection to nature, even though we are part of it. This type of disconnect has created many negative mental and physical side-effects. Fortunately, cycling is an easy, cheap, and simple way to reconnect to yourself and to nature.

In our millennia-old movement towards creating comfort and safety for ourselves as a species, we have buried and stifled our instincts towards movement. Ages ago when we needed to hunt and gather, we were always on our feet, trying to survive in the wild. Today, we get food and shelter by sitting all day. But we were built to move around.

Any exercise will help us achieve this; however, cycling stands out a bit because it allows us to move and burn calories. It also helps us be one with nature since we are not, in fact, protected from the elements. We can always just climb off our bicycles and touch a tree, sit down by the side of the road, or take a break and go cloud gazing. At the same time, a bicycle is a mechanical instrument, a type of transport solely based on human ingenuity. In itself, it contains the human need to create, construct, build, and make life easier and more efficient, while at the same time allowing us to move our bodies outdoors.

All of this philosophising about cycling can actually be translated into tangible benefits. Here are a few: 

Help the Environment

Is there really anything that has such a potential to influence our health as much as the environment does? If the environment is in bad shape, if the nature that surrounds us is poisoned or toxic, what will happen to us? What will happen to the food we eat, the air we breathe, the water we drink? 

This isn’t some kind of preachy notion that cycling will change the world and save the environment. But cycling is a small step, a drop in the ocean… and we all need to understand that if we are to save the environment, we need to get as many of those drops as possible. 

Cycling can help the environment by minimizing our carbon footprints. It has a very low environmental impact compared to basically every other form of transportation.

A passenger using a car consumes 40 times more energy than a cyclist. For bus passengers, this number is at 34 times, while train passengers take up 27 times more energy than a person riding a bike. And this is just factoring in energy and fuel costs, not the materials needed to make and maintain a bicycle compared with the work and resources needed to make and maintain an average car. Using fewer resources and minimizing pollution leads to a healthier environment which then conversely helps create a healthier place to live with healthier food and air. 

Increase Your Confidence and Emotional Health

The emotional and psychological benefits of cycling are numerous. First of all, exercise itself helps your brain secrete oxytocin and other feel-good hormones which improve your mood and your happiness levels while helping you calm down and actually feel joy.

Anyone who has felt the high of an intense workout session and the Zen-like calm that later ensues knows exactly what I’m talking about.

On another, perhaps somewhat superficial level, cycling will also make you look better since you will lose fat, gain some muscle, and shape up your legs and glutes. Furthermore, your skin will improve because sweating helps clear out your pores by flushing toxins from your body. The blood rushing through dilated blood vessels (caused by exercise) gives your skin a nice, healthy shine. This same dilation of blood vessels leads to more nutrients and oxygen being shipped to your skin, keeping it healthy and clear. All these changes can lead to increased confidence; if you look better, you will most likely also feel better.  

Cycling also gives you a sense of accomplishment. Overcoming hardship, beating milestones, becoming better today than what you were last week all lead to a better mood, and stronger levels of confidence. As an added bonus, for those seeking to improve their cardiovascular health, cycling is more forgiving on the knees and ankle joints than running. Your lung capacity will improve, your cardiovascular system will improve, and overall, you’ll feel much better than usual.

Try an Active Meditation

Even if you’re riding around in the city, you are still outside in the outdoors. However, you will really get your nature fix if you get one of the right types of bicycles for off-road riding. You don’t have to opt for adrenaline-filled mountain biking (though that can be fun and exciting, too!). Simply being surrounded by trees, grass, and dirt can help build the connection to nature that we all want and need.

On another level, cycling has its meditative qualities. Riding for an hour or two can seem daunting, but the point is to find your rhythm by searching for that sweet spot between exertion and relaxation.

Once you hit it, you will feel as if you can ride for hours at a time as you almost become one with your bicycle.

When this happens, you will feel a sense of flow because you are in the zone. It’s a feeling like no other.

Cycling can also help you think and meditate. Getting lost in thought while exercising is a great multitasking activity, to put a productivity-obsessed spin on it. Keeping your blood pumping while surrounded by fresh air helps you to think more clearly because there is more blood and oxygen flowing to your brain. When you cycle, you have time to focus on your breathing. You might also find it easier to solve certain problems because some things make more sense after a good, long ride. This is both because you let out some steam and because you think more clearly due to the extra oxygen.

Reduce Your Stress and Sleep Better

Cycling also helps with stress. When you regularly exercise, your cortisol levels are getting lower. Cortisol is the stress hormone that causes premature aging, health issues, and while it is helpful in emergency situations, we don’t really need it. Cycling is a healthy outlet for stress and frustration because no matter what is going on, you can just go out and ride for an hour or two until you calm down and release whatever was bothering you.

Cycling also helps you to sleep better. Research has shown that regular physical activity makes it easier to fall asleep, and the quality of said sleep will be much higher. The lower stress that comes from exercising regularly, combined with the full physical fatigue you feel after a workout, will result in a better night’s sleep — which in turn will help your body to rest and recover. 

There you have it: A quick treatise on why cycling is so fantastic! For the sake of your health and our environment, go grab your bike and take a ride. Your body and soul will thank you.

You may also enjoy reading Forest Bathing: How Immersing in Nature Can Help You Reconnect by Tess Dinapoli

The post Cycling Your Way to Good Physical, Emotional and Environmental Health appeared first on BEST SELF.

Juicing is all the rage for boosting nutrition and health; here’s an introduction to why and how to add juice to your diet plus 3 recipes to get you started

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Juicing has become a trend in the health and fitness industry over the past few years. Some nutritionists swear by it, while others say it can actually be detrimental to your health. This inconsistency can leave consumers in a grey area of confusion about the topic altogether. 

There’s more than just one side to juicing. 

It isn’t a miracle cure for a disease, but it is definitely a great way to get extra nutrients in your diet without much effort. 

If you’re open to the idea of squeezing more nutrition into your diet, here’s what you need to know to get started. 

Pros & Cons of Juicing

As its name suggests, juicing is the process of extracting nutrient-dense juice from fruits and vegetables. It varies from blending in that a juicer extracts the pulp and leaves you with a beverage that, for its size, is incredibly nutritious. 

The Pros

1. It’s Quick

If you have the right juicer, you can make quick work of a fridge full of vegetables. To get good quality juice, it isn’t necessary to go out and buy the most expensive juicer you can find, but you should go with one that’s easy to clean, and effective. 

2. It’s a Great Way to Get Nutrients Into Your Diet

If you use a cold press or masticating juicer like any of these, you get an incredibly high nutrient yield. Cold press and masticating juicers use a slow crushing technique that pulverizes the fruits and vegetables to press out just the nutrient-dense liquid. 

Other types of juicers, like centrifugal juicers, are still useful, but rather than slowly cold pressing the fruits and veggies, they spin and chop, which ultimately leads to slightly less nutrient density.

Using either of these juicers will help you add a substantial amount of nutrients to your diet since the juice created packs so much into such a small drink.

The Cons

1. It Can Be Too Much of a Good Thing

The biggest thing nutritionists warn people about when they start juicing is to be wary of it being too much of a good thing. 

Kale is one of the most nutrient-dense vegetables you can buy and is a very popular ingredient. It’s high in protein, Vitamin A, Vitamin C, and especially Vitamin K. (Source)

While kale is no-doubt a superfood in its own right, if you’re on certain medications like blood thinners, juicing kale can overload your body with vitamin K, causing potential health risks. 

Make sure you always start slowly to see how your body reacts to a change in your diet, especially if once you start, you drastically ramp up your vitamins and minerals intake. 

2. No Fiber

By the very nature of juicing, you’re removing all the fiber from whatever you juice. The fruit and vegetable fiber is the ‘waste’ that is extracted when the juicer does its job. 

With this being said, juicing is not something that can completely sustain you, and doing a ‘juice only’ crash diet isn’t a smart idea. 

Juice is best added into your diet, and because of the lack of fiber, it shouldn’t replace the need to eat whole fruits and vegetables altogether.

So, Is Juicing for You?

Now that you know the basics, it’s time for you to decide if juicing is right for you. If it falls in line with your personal nutrition goals, then get started right away! 

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3 Quick and Easy Juice Recipes

1. Apple Carrot & Kale Juice

This easy 3-ingredient recipe is a staple. It provides a well-rounded and delicious juice. 

Ingredients:

• 4 Green Apples
• 4 Large Carrots
• Small bunch of Curly Kale (Around 10 Large Leaves)

Directions:

Chop up the apples into slices, and depending on the size of the food chute on your juicer, you may have to cut up the carrots as well. 

Add all of the ingredients in then juice away! The end product is a nutrient-rich, sweet, and tasty blend that is palatable even for beginners. 

2. Cucumber Apple & Celery Juice

This is another delicious 3-ingredient super juice that not only tastes great but is low calorie and full of nutrients. 

Ingredients:

• 1 head of celery divided into stalks
• 4 small cucumbers, washed with the ends removed
• 2 apples, red or green, sliced

Directions:

Before adding the ingredients to your juicer, you’ll first need to slice the apples into 1/8th slices. Take your head of celery and break off all of the pieces into individual stalks, and cut off the ends of your cucumber. 

Add all of the ingredients to your juicer, and let it do the hard work!

3. Simple Pineapple Juice

This sweet juice is as refreshing as it is healthy. It’s a great option if you want something other than a green juice that still offers great nutritional benefits. 

Ingredients:

• 1/2 cup of cut pineapple
• 1 green apple
• 1 small cucumber (or 1/2 of a large one)
• A small bunch of kale (Around 4-5 big leaves with stems)

Directions:

First, cut up fresh pineapple into chunks that will fit in your juicer. Do the same with the apples and cucumbers. Then, select a few leaves of bunchy kale and add them in as well. Let the juicer do its job, and you’ll be left with a sweet, nutritious drink.

Closing Thoughts

Depending on who you ask, juice has a great reputation or it has a terrible one. As with most changes to your diet, you should start slow and see how your body reacts. 

Juicing can provide a plethora of health benefits that we simply can’t achieve with whole fruits and vegetables alone, because we can consume a high quantity of nutrients without the filling fiber.

You may also enjoy reading 6 Health Benefits of Juicing by Helen Sanders

The post A Beginner’s Guide to Juicing appeared first on BEST SELF.

Gentle, yoga-inspired stretching can calm your nervous system and relax your muscles, preparing you for a longer and more restorative sleep

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You can probably relate to that frustrating feeling when you’re lying awake in your bed for what seems like hours — and sometimes it actually is a few hours — but you can’t seem to fall asleep due to lingering thoughts that wander from the back of your mind, or restless muscles that can’t seem to loosen up. That’s why it’s important to practice a peaceful nighttime routine — to allow both your body and mind to wind down in preparation for a restful night of sleep. 

Why Should You Stretch Before Bed?

Popular pre-sleep practices include turning off all electronics, making yourself a calming cup of chamomile tea, running a warm bath, or burying yourself under the covers and reading a few pages of your new favorite novel. One overlooked activity that is perfect before bedtime, however, is meditative stretching. I’m not suggesting you go above and beyond with complicated yoga poses before bed, but it’s hugely beneficial to engage in gentle, tension relieving moves as it will help prepare your muscles for a full night of sleep. It also gets yourself in the habit of practicing mindfulness, which can aid in preventing those unwanted late-night thoughts from keeping you awake.

In a 2016 review from medical journal Sleep Medicine Reviews, results from several different American and Chinese studies describe how meditative moments like yoga, tai chi and qi gong improve sleep quality, along with an individual’s physical and emotional wellbeing. There was even a national health survey done by the National Center for Complementary and Integrative Health which reported over 55% of yoga users claimed to have slept better after practicing yoga before bed. 

From personal experience, stretching before bed effectively relieves the tension in my hips after spending a hefty chunk of my day sitting down at my office. It also prevents me from waking up to annoying hip pains in my side, which is especially pertinent considering I’m a sleeper who prefers to sleep on a firm bed, rather than a soft, memory foam one. 

Here are several different stretches you can do before bed to relax your muscles and promote mindful thinking, to help ensure you get the restful sleep you deserve.  

1.) Child’s Pose

Child’s pose is a beneficial resting stretch where you can relax your body, and focus on your muscles and rhythmic breathing. This stretch will help to relieve tension in your back, neck and shoulders. It’s also a good pose to resort back to when you want a rest in between other, more physically demanding stretches. Also, as a pro tip — try inhaling and exhaling through your nose, as it has a calming effect on your nervous system. 

• Kneel down on the floor, sit on your heels, and spread your knees hip-distance apart. 
• Inhale, and exhale as you lower your head toward the ground. Your forehead should be resting on the floor. 
• Reach your arms out in front of your head, keeping your palms facing down on the floor.
• Hold this position for about 5 minutes, or 10 slow inhales. 
• Try lengthening your spine as long as possible, but stay comfortable. 

2.) Low Lunge

The low lunge is an ideal pose for the other people out there who are like me, and spend a large portion of their day at work sitting down. This will work your thighs, hips, and groin region. If you open up your chest, a low lunge stretch will also ease back pain and the built-up tension in your shoulders. Like all of these poses, make sure you remain calm and relaxed.

• Begin with your right leg in front of your left and come into a low lunge with your knee over your right foot, and left leg back.
• Keep your left knee close to the floor, or resting on it.
• You can rest your hands on the floor, on your knees, or straight up towards the ceiling. 
• Open your chest and take five deep breaths. Make sure you’re lengthening your spine.
• Repeat with the other leg. 

3.) Legs-Up-The-Wall 

This is a pose I used to do for fun as a kid, so I was elated when I found out about its different health benefits. For one, it’s a restorative pose that improves circulation and helps relieve tension in the back, shoulders, neck. It also aids in digestive issues and promotes total relaxation. For those of you who need a little extra support, perform this stretch with a pillow or cushion under your hips.  

• Start in a sitting position with the right side of your body against a wall.
• Roll onto your back, and lift your legs vertically up the wall.
• Hips can be against the wall or very close to it — it just depends on what feels the most comfortable to you. Remember, don’t try to strain yourself too much. This should just be a relaxing, meditative stretch. 
• Rest your arms face down on the floor, or wherever you’d like.
• Hold this pose for up to 10 minutes. 

4.) Bear Hug

The bear hug stretch focuses on your shoulders, rhomboids, trapezius muscles, and arms. Surely, you’ve given a bear hug to a loved one in your life. This is your chance to give yourself a little self-love before bed while you also get in a nice, good stretch. 

• Wrap your arms around your body as if you’re giving a hug.
• Grab your shoulders, and gently pull.
• Slowly deepen the pull for at least 30 seconds.
• Release tension and stretch your arms out.
• Switch arms so the one that was underneath is now on top. 
• Repeat. 

5.) Side Stretch

This one sounds simple, and it is — but it’s a great one because it really targets your obliques, strengthens your core, and stretches out your spine. If you’re leaning towards the right, you should feel it in your left side, and vice versa. 

• Sit on the floor with your right leg extended out, and the other tucked in. 
• Reach your left arm over your head, and to the side with your extended leg while you remain seated.
• Keep your left arm above your ear as your right arm rests on the floor.
• Hold, and repeat on the other side.

6.) Downward Dog

This pose might seem difficult upon first impression, but it’s a wonderful full-body pose that opens the back of your legs and targets your hips, hamstrings, calves, while also strengthening your ankles and quadriceps. As an added benefit, stretches performed in an inverted position relaxes your body and can result in a more restful sleep if done before bed. 

• Begin on all fours, and align your wrists under your shoulders.
• Make sure your knees are also directly beneath your hips.
• Spread out your fingers and press down, distributing your weight across both hands.
• Exhale and lift your knees off the floor. Then, bring your pelvis up towards the ceiling and start straightening out your legs, but make sure not to lock them.
• Keep your body extended, and act as if you’re pushing the floor away from you. Equally distribute weight through your heels and palms, and lengthen your spine.
• Hold for 10 inhales and exhales. 

7.) Butterfly Pose

The butterfly pose is another great meditative movement to help you relax before bed. It provides a gentle stretch throughout your inner thighs and lower back, while it gives you the chance to tranquilize, focus on breathing, and practice meditative thinking. 

• Sit on the floor with your legs straight out, and bend your knees to bring the soles of your feet together.
• Try your best to keep your back straight while you bring your feet in closer to your body.
• Rest in this pose, and deepen the stretch. 

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post A Ritual for Rest: How Stretching Before Bed Can Improve Sleep appeared first on BEST SELF.

Childhood obesity is a serious concern, but how can you prevent it in your kids? Be proactive, be involved and make health the priority

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Everyone loves chubby kids and adores baby fat. But an excess of chubbiness can actually be dangerous for your child. Obesity is a real problem that parents have to deal with these days, thanks to the unhealthy lifestyle, food choices and lack of physical activity in children.

Reports suggest that 39.6% of kids are overweight and about 18% of them are borderline obese.

These statistics were generated after multiple tests, studies and surveys of children aged between 2-12 years from different parts of the world.

If you are concerned about your little one transitioning towards obesity, don’t worry. With a few simple and fundamental changes, obesity need not be a concern.

1. Follow a Common Weight-loss Regimen in the family

As parents you need to set the right example for your kids. Children learn a lot through observation. You can lecture them all you want about the importance of eating their veggies, but they are going to follow your footsteps. If you chomp on crisps and fries in front of them, they are sure to follow suit. So, if you want your child to eat healthy, start eating healthy yourself and model these practices for your kids.

2. Boosting Your Kid’s Morale

As parents, it is your responsibility to help the child develop a positive self-image and personality. Don’t go about demotivating or discouraging the kids about their weight.

Kids have a lot to deal with these days, from the media glorifying a conventional beauty stereotype to peer pressure forcing pre-teens and teens into feeling badly about their bodies. They don’t need that negativity at home as well.

Talk to your children, teach them about their bodies and how to best take care of it. You should be the safe space for your young ones, guiding them to be better. Encourage your kids, celebrate the little wins that they achieve, participate with them in their weight loss regimen — it all goes a long way to show that you support your child no matter what.

3. Setting Realistic Goals

Don’t take measures that endorse drastic weight loss. Take baby steps, set realistic goals and also have a few ‘cheat’ days here and there to keep your kids motivated. Cutting some slack and taking a breather once in a while is not a bad thing. You can consult a doctor or a nutritionist to figure out the appropriate calorie intake and exercise routine. 

4. Make informed Dietary Changes

The first and foremost rule to keeping a healthy lifestyle is a healthy diet.

Balanced, nutritious diet can work wonders in boosting the child’s muscle strength, bones and overall stamina and energy levels. Plan your meals in such a way that they incorporate all the proteins, carbohydrates and nutrients required for the total development of the body. Avoid anything that is fried or has excessive sugar in it. Parents can experiment with healthy, organic and fresh snacks like granola bars, nuts, homemade vegetable soups and salads instead.  

5. Never Skip Breakfast 

Always ensure that your kids have their breakfast. A healthy breakfast will give your child sustained energy to begin the day — and can provide an added opportunity to connect with them by squeezing in a little ‘family time’. Stay away from sweets and be wary of most store-bought baked goods and cereals, which can be high in sugars and low in nutrition. Instead, offer better alternatives like whole grains, low-sugar natural yogurt, fresh fruits, green veggies, eggs and lean meats.

6. The Trouble with Juices

Contrary to popular belief, liquid diets are not the healthiest way to shed those kilos. In fact, fruit juices can make matters a lot worse. Packaged juice often contains chemicals, excessive sugar and adulterants. Even for ‘all natural’ juices, the process of extracting the juice from the pulp strips away most of the fiber and many of the vitamins — leaving a sugary drink that’s high in calories, yet devoid of much of the original nutritional value. Therefore, enjoy fruit juice in small quantities. 

On the other hand, juicing vegetables, which are naturally low in sugars and high in vitamins and anti-oxidants is a fantastic way to boost nutrition and aid in weight loss. And to make the taste more appealing to your child (or you!), add in some pieces of fruit, such as apple, to the mix of what you are juicing. 

7. Say NO to Junk Food

This might be a bit difficult to execute, but you need to put a stop to all the oily fries, sodas and cheesy pizzas that your kid consumes.

It is called junk food for a reason — it is literally junk.

Excessive ‘fast foods’ and other highly processed junk foods can cause heart ailments, fatty liver disease, breathing problems, high cholesterol and other issues. The gravity of this situation should be enough to compel you and your kids to eat healthy and stay fit.

8. The Importance of Playtime

These days, children hardly go out and play with their friends in parks and fields. Social media, video games and the television usually usurp most of their time, limiting their physical activity to just twirling their thumbs or reaching out for the remote. Motivate your kids to go out and play, participate with them, organize games, take them on camping trips and hikes — it’s a great way to reconnect with nature and get healthy.

9. Get Involved

It’s critical that you are involved in your children’s lives. Talk to them about their day, their school work, their friends, their activities. Oftentimes, parents have no idea what the child is going through.

Sudden weight gain and withdrawal from the family are often signs of depression or other mental health issues.

If matters get serious, do not hesitate to seek professional help.

10. Bid Adieu to the Sofa

The sofa can be the biggest enemy for your kids. Sitting or sleeping on the couch and watching a favorite web series should be restricted. Rather than browsing through social media feeds on the sofa, it’s always better to take a short walk or jog in the park. Encourage your children to be active. Introduce them to sports and suggest they join a team.

Instilling healthy practices early on will surely lead your child towards a sustainable and healthy weight level.

Dealing with the issue of kids’ obesity can become quite overwhelming for parents. It’s not easy, especially when you are busy yourself, to keep watch over your children’s eating habits and activities. Yet, if you can stay involved with your children and model the lifestyle choices that you’d like to see them adopt, healthy weight levels will become natural byproduct of a vibrant and joyful life.

You may also enjoy reading Creating Crafty Fun: DIY Projects to Do With Your Kids, by Allen Michael

The post Fighting Childhood Obesity: How to Prevent Excessive Weight Gain in Our Kids appeared first on BEST SELF.

Good skin care is essential for healthy aging; here are 10 easy practices to keep you looking and feeling your best

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Aging is inevitable but it isn’t something to be ashamed of since it happens to all of us. However, making minor adjustments to our daily routines can help us preserve our youthful glow. Just by tweaking your lifestyle or introducing new strategies you can make impactful improvements as you age. If you’re unsure where to start, look no further. Try out these ten tips so you can be proactive and start embracing your aging in a healthy way.

1. Get a Good Night’s Rest

In order to age with grace, it’s important to start with the basics. Getting a full night’s rest can help the body combat an array of issues. In fact, it has been proven that depriving your body of sleep can increase your risk of high blood pressure, heart disease, and diabetes. If you find yourself not being able to get enough sleep each night, make it a goal of yours to start going to bed earlier.

Decide and balance all the things you have to do during the day and get them done ahead of time so you don’t find yourself rushing at night. 

Try staying off your phone or TV before bed as well, these things distract us easily and push our sleep schedule back later and later. Studies have even shown that sticking near your gadgets at night can drastically decrease the quality of your sleep. Don’t eat within an hour prior to bedtime, as digestion elevates your metabolism. Meditation can also be effective to help your mind transition to a restful place. Want more ideas? Here are 15 tips for getting a good night’s rest.

2. Wash Your Face

The next step in healthy aging is another simple, yet overlooked task. Washing your face at least once a day will give you the physical appearance of looking younger. Purging your face of excess oils and grim will lead to less skin irritation that could potentially scar. Make sure that you use the proper soap for your skin type and don’t just use regular body wash. The best time to do this is usually right before bed, as it’s the best time to clean away the day’s dirt. 

Deciding which cleanser to use and what result you’re going for is important; your product selection is key! Stray away from alcohol-filled face wipes that can inject oily substances that causes breakouts and stick to traditional face washes or balms/oils like Garnier or Cetaphil that provide a much smoother and luscious skin feel. Don’t be afraid to experiment either, because one product might work better for you than another.

3. Exfoliate Your Skin 

In addition to washing your face, it is equally important to exfoliate your skin once a week. Using an exfoliating wash on all parts of your body will keep your pores are clean, again reducing the risk of scarring from acne and other skin irritations. Be careful not to scrub too hard on sensitive areas, as this could reverse the effects. Exfoliating is the single best way to get rid of the dead skin cells that sit on your face and give you an aged look. For the best success, try mixing your exfoliator with a little facial cleanser and scrub in circular motions for 30 seconds to a minute before rinsing with lukewarm, not hot, water. Developing exfoliating as a habit can lift years off your face and instantly give you glowing skin to match your smile.

4. Moisturize

Now, this may seem trivial, since we have just spent so much time discussing how we need to purge our skins of oils, but moisturizing is just as important as washing. Having the proper amount of moisture on your skin will help preserve its elasticity, delaying the effects of time. Preserving perfect skin is a balancing act between cleaning and maintaining, but having ‘good’ moisture on your skin is never a bad idea. Look for moisturizers with humectants and occlusives that are perfect for obtaining water and transferring it down into the inner pores of your skin.

5. Shave and Maintain

As we age, our bodies begin to produce hair in places that there wasn’t any. This is totally normal, but a way to combat this is by shaving and trimming. It is very important that you have a clean, sharp razor. Using a dull, dirty razor can lead to more nicks and infections. Thankfully, there are subscription services like Harry’s that make it easy to find a fresh razor every time, so that unfortunate shaving instances don’t occur. While shaving, be sure to apply adequate amounts of shaving cream or gel and shave with the grain of the skin to avoid cutting your skin and getting red itchy patches. This should always be thought of as a careful process, so remember not to rush your grooming routine because it can lead to a rugged and aged look.

6. Eat a Balanced Diet

Eating a balanced diet will not only keep you healthy, it also directly impacts the look of your skin.

Consuming foods that are high in antioxidants can lead to a more radiant appearance. 

According to Lawrence Gibson from the Mayo Clinic, there is also a corollary to this. “On the flip side, some foods seem to be associated with skin damage,” he says. “A diet high in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin aging.”

While altering your diet is arguably the hardest lifestyle change to adapt to, there’s no doubt that it can lead to some pretty significant results. Look to include fruits and vegetables such as blueberries and tomatoes that provide necessary vitamins that improve your immune system and skin. Nuts like walnuts are also beneficial to include in your meals as they’re full of nutrients that moisturize and maintain your skin. Definitely avoid highly processed ‘fast’ foods. And check out these other good foods for good skin!

7. Exercise Regularly

Not only is exercise a healthy habit to maintain, but it also improves other aspects such as mood, bone density, and brain function. Not only should you live a healthy lifestyle as you age, but focusing on your mental wellbeing is just as important. If you struggle to find the motivation to go to the gym each week, make personal goals that can help you feel a sense of achievement and help you drive yourself to where you want to be. Find an exercise routine that’s best for you (cardio, weights, a mix of both) and give it a try. Rome wasn’t built overnight, so there’s no need to feel like you’re not doing well enough and get discouraged. It can serve more than one purpose!

8. Take Supplements

Taking supplements to help boost your health can also a good idea, provided you’re clear on where you may be deficient. There are tons of different vitamins you can incorporate into your daily routine to help you get that glowing skin. Supplements with Omega-3 fatty oils (the ‘good’ oils) are what give your skin the positive radiating look. Vitamins A, B, and C are all great as well, for different reasons. Taking both Vitamins B and C will help boost collagen, cognitive ability, and energy along with fighting the physical effects of aging, like wrinkles. Meanwhile, Vitamin A protects against sun damage and has antioxidants in it to help heal cuts and scrapes. Mix and match your vitamins until you find the formula that’s perfect for you. There’s no one size fits all model, so decide what works for you and run with it!

9. Drink Less Alcohol and More Water

If you consume alcohol, keep in mind the calories that come with the package. Instead of drinking that beer or glass of wine with dinner, replace it with some water. Water helps a variety of bodily functions, benefiting everything from your skin to digestion. Consuming plenty of water is crucial if you want to keep the appearance of looking younger, longer. While this isn’t suggesting you stop drinking alcohol completely, it is a call to be more mindful of how much you’re consuming when water may serve you better.

10. Schedule Routine Visits with a Healthcare Professional 

Following these suggestions isn’t enough to live your healthiest life, but it is a good place to start — especially in regards to your skin. As always, you should schedule regular visits with a healthcare professional to make sure that all aspects of your life are healthy!

You may also enjoy reading 5 Easy & Nurturing Self-Care Treatments You Can Do At Home by Tori Lutz

The post 10 Skin Care Tips for Healthy Aging appeared first on BEST SELF.

Our vision may be something we take for granted, but eye health is too important to disregard in your self-care regimen; here are some tips for your eyes

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No matter the time of year, your vision health should maintain a priority. Most people believe that once the long, sunny days have passed you no longer have to worry about your eyes. However, I’m here to tell you that that’s very far from the truth! There’s more than just UV protection to think about when it comes to eye health. There are very specific aspects that the fall and winter seasons bring about that require extra care when it comes to having healthy vision. Now’s the time consider them, so you can stay at your healthiest during the coming months!

Long working hours

Maybe school is back in full swing, maybe the end of the year requires longer hours at work, or maybe you just aren’t itching to the leave the office since the weather isn’t as warm and sunny… Regardless of the reason, people tend to be more productive in the winter, so this may mean working long days or spending hours at the library studying. 

Nowadays, long days of work require many consecutive hours spent on your computer, tablet, or phone. With the extra time spent on your electronics, you can buy and wear blue light glasses (Lifeart Glasses, Warby Parker among others) to filter out the harmful light from reaching your eyes.

We’ve all felt what an excessive amount of blue light can cause… symptoms like dry eyes, itchy eyes, blurred vision, and headaches happen because the retinas aren’t able to filter this high-energy light on their own. With blue light glasses, your eyes can feel some relief even when you’re having long, productive days at work or school.

Shorter days

When daylight savings time hits, the shorter days can actually propose issues when it comes to your eye health for a few reasons. As I stated above, electronics can cause discomfort with your eyes. The effects are even worse when you’re looking at your phone or computer in a dark room.

Since you have more awake time when it’s dark out this time of year, these effects can feel even worse than during the long summer days.

Additionally, your sleep schedule can get disturbed with shorter amounts of time with sunlight and your eyes need to sleep to replenish and work at their full potential. Sleeping for at least 7 hours a night can help you avoid eye spasms, popped blood vessels, and dry eyes, so try to keep your regular sleep schedule at night, regardless of what the sun is doing outside. 

Most people only worry about UV damage on sunny, summer days. On snowy days in the winter, you still have to be mindful of harmful UV rays. Whether it’s sunny or cloudy, the sun’s rays can break through and reflect off of the white snow, causing UV damage to the eyes. So when the summer ends, don’t pack away those sunglasses; prepare yourself for driving on sunny days, winter jogs, or skiing with UV-blocking sunglasses. 

Fruits and veggies

Autumn and winter always get people excited to cook hearty, warm meals. However, it also means the summer markets are closed and it can be harder and more expensive to get fresh produce because most fruits and vegetables are out of season. Fresh fruits and veggies are vital to maintaining your vision health because they are packed with nutrients like Vitamin A, C, lutein, and zeaxanthin which support healthy eyes.

Make it a priority to eat foods like carrots, peppers, and leafy greens that will help your vision.

These foods are great additions to your diet because they are high in the nutrients needed to help maintain eye function, naturally block blue light and help prevent blindness. If you are lucky enough to live near any farms, you can likely pick up seasonal veggies that help support your vision health, like squash and pumpkins that are high in Vitamin A, for a fraction of retail prices!

Cold, dry weather

When the air starts to cool down, it usually gets extremely dry too. Just like our skin, the eyes can suffer from dry air and need extra moisture this time of year. Maintain or increase your water intake to help keep your eyes naturally moisturized. But sometimes just water isn’t enough! If you feel like your eyes are constantly dry and itchy, then try out moisturizing eye drops that can help you produce more tears and keep your eyes feeling comfortable for hours. Eye drops can be especially helpful for people who are particularly sensitive to dry air, work outside, or work at a computer all day long.

The cold weather, long days at work, and changed eating habits can all affect your vision. Most people don’t understand that these common traits of the fall and winter months could also cause issues with your eye health. You don’t want to let the health of this vital part of your body to fall to the wayside for half of the year! Anytime the seasons change, it’s important to tweak your self-care habits to ensure you’re properly caring for yourself during the change in weather. Just like you may revisit your skin care routine or switch up an exercise regimen, you should do the same for your eyes.

You may also enjoy reading Re-Vision | Vision Correction Through Eye Exercise, by Esther Van Der Werf.

The post Eye Care: Tips for Healthy Vision This Fall and Winter appeared first on BEST SELF.

Losing weight can be a lifetime struggle, but it is a struggle that you can win once you learn to transform your eating habits towards health

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Food is love. Food is happiness. Food doesn’t judge, and it’s always there for you. Whether you’ve had a bad day at work, your children are out of control, or you’re dealing with personal loss, food can be a reliable and soothing constant in your life.

While some people may turn to other dangerous habits to deal with their stressors, for many people, the drug of choice is food.

Sure, you may be carrying around a few extra pounds, but what’re a few extra pounds in the grand scope of things? 

At least, these are the things you tell yourself. The things you say to yourself to help conceal the shame and embarrassment of compulsive overeating. The things you say to make yourself feel better when you’ve outgrown another pair of pants.

How do I know this? Because I once told them to myself.

Everyone has a bad habit (or two). Maybe you’re always running late. Or you bite your nails. But if your bad habits are causing you unwanted weight gain, they could be negatively affecting your quality of life.

Fortunately, just as habits can be made, they can just as easily be broken. 

I had three huge bad habits that caused my weight to pile on, habits with a negative stigma surrounding them which make them hard to acknowledge, let alone talk about… until now. Do any of these bad habits sound like you?

1. Using Food as a Substitute for Intimacy

Sometimes you just need a hug. You need someone to hold you tight, kiss your forehead, and tell you that everything is going to be okay. When you need the loving touch of a parent or a significant other, nothing else can compare. Sadly, not everyone has that kind of relationship. And when you’re left empty, sad, and aching for someone to help you feel better all too often you turn to food. While food isn’t going to give you that embrace you need, it can help fill a void that you’re not filling somewhere else.

There have been times in my life when I had to deal with some very bad things, and I had to handle them all alone. I didn’t have someone to turn to, someone I could vent my emotions to, so I turned to food. Food distracted me from my loneliness. Food made me forget that I was dealing with some difficult emotions. Food gave me that vital dopamine rush that I needed but wasn’t getting. So I ate and ate and ate until I had gained a hundred pounds on my very small-boned frame. No amount of baggy sweaters or loose pants could hide my very noticeable weight gain.

Does that sound like you?

Look, food doesn’t love you. Food doesn’t care about you. Food isn’t looking out for your best interests. It’s just food.

Once I let this reality sink in, I had to find a new way to deal with my feelings. No longer could I stuff myself sick to squash them down. I just couldn’t do this anymore. For someone so young, I had a host of serious health issues because of my weight. I had acne, I couldn’t walk up the stairs without feeling winded, and I certainly couldn’t play any sports like other people my age.

Finally, I realized that food wasn’t going to take care of me. People would. I didn’t need more food; I needed a relationship. So I learned how to pick up the phone and call my sister when I was sad. I learned how to tell people how their words hurt me. Over time, I stopped overeating as I learned how to better manage my emotions. Guess what happened? Within a year’s time, the hundred-pound weight surplus had vanished.

Are you struggling with relationship problems? Are your kids out of control? Has your spouse grown distant? Do you miss talking to your siblings on the phone? When was the last time you talked to your college best friend?

Food isn’t what you really need when you are feeling lonely. What you need is love. 

So instead of grabbing that bag of candy, reach for the phone. Or, if you don’t have a support network, there’s no shame in talking to a counselor about your feelings. Having someone to bounce your feelings off of, no matter how scary it may be, can be the first step in helping you break the bad habit of turning to food to fill your intimacy void.

2. ‘Eating Your Feelings’ When Dealing with Stress

Some people are total Type A personalities. They’re super by-the-books and very strict on themselves. Others are Type B. They go with the flow, they’re zen, they’re easy-going.

I’m a Type A plus. Anything less is unacceptable.

Of course, being so meticulous meant that I put an awful lot of pressure and stress on myself. While I would try to keep every other part of my life looking like I had my stuff together, my weight was steadily creeping up. Combined with not knowing how to deal with these stressful feelings, I did what many others in my shoes might do: I inhaled an entire bags of chips and multiple bags of candy, all in one sitting. Then I chased it down with sugary soft drinks. Water? Fruits? Vegetables? What are those?

It was awful. I blew up. I felt terrible and I looked terrible. 

The relationship struggles combined with my academic and personal stress were a dangerous combination. I had never learned the necessary coping mechanisms to help me deal with my stressors. I saw other people around me joke about stress eating, and it normalized it for me. 

How did I break this bad habit? I had to retrain myself. I had to untie the reward-system of eating with stress. 

Instead of instinctively reaching for chocolate, I had to find new ways to cope with stress.

I slowly taught myself a few skills. One thing I did was I got in touch with my creative side. I started drawing and using my hands to create art. When my hands were busy with other tasks, they couldn’t be shoving food into my mouth!

I also took up running. While that may seem a bit extreme for some, it really gave me a chance to lay my emotions out on the pavement. Plus, as a runner, you have to eat to fuel your body for exercise. I couldn’t eat junk and expect to have a good run the next morning.

By learning these new, healthy coping habits, I was able to slowly break the bad ones. Not only did I trim another 20 pounds off my body, but I also was able to get stronger and fitter. I’m now proud of my legs when I look in the mirror, instead of embarrassed and ashamed.

What are your hobbies? What do you like to do?

Finding ways to unleash your stress in a safe, healthy way can do wonders for your weight. 

Even going on a walk around the block can help you manage your stress in a healthy way. Instead of eating, think hard about your feelings. Sit with them, then tackle them head-on, in a healthy way. In time, you’ll notice a positive shift in your weight. And your mental health will also be so much better.

3. Delaying Responsibilities with Food

Back when I was in college, I was a total perfectionist. Anything less than an “A” on my schoolwork was unacceptable. However, because I pushed myself so hard, I would often drag my feet before starting my assignments. The fear of failure was so great, so I wouldn’t want to begin. 

Instead of starting my homework, I’d instead distract myself. I’d binge-watch my favorite shows on the Internet. And of course, you can’t watch your favorite shows without a snack, right? My evening was often punctuated by frequent trips to the kitchen to see what was in the fridge or pantry. Finally, when I couldn’t procrastinate any longer, I’d finally buckle down and do my work.

By then, I was sick to my stomach. I was sluggish, lethargic, and tired. The pounds started to pile back on again. Fortunately, I was able to pinpoint my behaviors early on and was able to curtail the weight gain before it was more than ten pounds.

What did I do to stop stress eating?

I had to modify my behaviors.

One huge thing that helped me was permitting myself to ‘fail’. Although failure to me was getting a “B” instead of an “A” on my work, it was still a huge weight off my shoulders.

I also changed my approach to studying. I forced myself to sit down and review my notes on the same day as my lecture. Then I would review them again in the days leading up to an exam. I forced myself to start my essays early, too. Once I did, it surprised me how easy it was to get the words out on paper. Over time, my binges slowly tapered off. The weight also melted off. I’m proud to share that I’ve been maintaining the same healthy weight since college, give or take a few pounds here or there. 

Do you struggle with the same thing? Is there something at work that you’ve been putting off, or something at home that needs to be done, but you’ve been avoiding it?

Eating to avoid uncomfortable experiences can seem like an innocent habit, but it can lead to serious health complications. Instead, you need to find a way to tear that proverbial bandage off and face the conflict. By undoing this bad habit of eating to avoid unpleasantries in life, you can finally shed those unwanted pounds for good.

Learning Good Habits for Life

It’s funny how easily habits are made and broken. Sometimes it can seem like they’re so deeply ingrained that you’ll never shake them. I had to unlearn each and every one of my bad habits. I had to learn how to use my words, instead of angrily binge eating in response to relationship conflicts. I also had to retrain myself when it comes to stress management. I now have healthy coping mechanisms to deal with whatever life throws me. 

And you know what? 

These same good habits I learned when I was younger have carried me through life. When I have stressors at work that I’m trying to avoid, I now know how to handle them appropriately… without using food.

I ran a 5K with tears streaming down my face after suffering a loss in my family. I sobbed into my girlfriend’s shirt when I was grieving and let her comfort me instead of shutting her out and stuffing myself to numb the pain. 

But I’m not perfect. I still will sometimes absently hoover three oatmeal raisin cookies without pause, but afterward, I don’t berate myself. I just acknowledge it and move on. This is a far cry from when I would eat the cookies, feel bad about eating them, and wind up binge eating out of shame.

Please understand that I’m not sharing this with you to brag about overcoming my bad eating habits. I’m sharing my story with you from compassion because I’ve been there. I know what it is like to feel out of control and powerless around food.

I also know that with time, patience, and compassion, you, too, can also overcome your bad habits and finally lose the unwanted weight.

I believe in you.

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention with Carter Miles

The post The Inner Game of Weight Loss: How to Shed Bad Habits and Unwanted Weight appeared first on BEST SELF.

Most students neglect their health, but there are many physical, emotional, academic and social benefits to developing healthy habits while away at college

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How healthy is your lifestyle? 

With all the rush and stressfulness of campus life, students rarely ask themselves this question. Most young people neglect their health in pursuit of success until they finally realize that they are on the wrong path. But acquiring healthy habits during your college years is vital to academic and social success.

Here are some super simple yet effective lifestyle hacks:  

1. Never Try to ‘Fit In’

Of course, everyone wants to be the ‘cool kid’. However, how many students consider the price they have to pay for the sake of popularity? From my own experience, so many people end up going down the wrong path just to fit in. They end up partying too hard, or changing their values and beliefs to look normal or cool. But did this make them happier? Probably not, so stop trying to look cool in everyone’s eyes! After all, a great student, as well as a great person, should be identified by one’s character. 

So, be sure to stay true to yourself — that’s the best policy for making real friends.

2. Get Enough Rest

Many students pull all-nighters, prefer take-out food to save up some time on cooking, and neglect getting enough rest. With such a busy and intensive pace of life, even young and energetic people start feeling drained, fatigued and apathetic. Eventually, their grades go down, and they become those students who keep missing their deadlines or complete all tasks in a rush, submitting works of poor quality. Ideally, a person needs at least 7 hours of sleep a day, as well as regular study breaks to refresh your brain. Without taking proper care of your mental and physical well-being, you will most likely become unorganized, unfocused, and unmotivated. This can ruin your academic performance and reputation once and forever.

3. Travel

This isn’t a tip you would typically hear, but it does work! There are plenty of scientifically-proven benefits of travel.

While exploring the world, you can learn a lot about who you are, your beliefs, and true wishes. As a result, you can end up more aware, conscious, and wise.

Traveling also helps to instill a sense of gratitude and patience, which are both integral elements of mental well-being. It also helps you to appreciate your own life, especially when you observe struggling people and poverty in other countries.

4. De-Stress

College can be stressful. High levels of stress diminish one’s health and overall wellbeing, thus it is critical to find ways to manage anxiety and stress. For me, the best way to combat stress was through music and arts. Humanity has been long aware of the positive influence of art on a person’s well-being. Other stress-relieving activities include sports, exercise, meditation, reading, or massage.

5. Develop a Fixed Daily Routine

Successful people tend to keep track of their daily tasks and follow specific routines to reduce stress and be productive.

A simple example of a healthy morning ritual includes taking care of your personal hygiene, exercising, and eating a healthy breakfast. 

6. Eat a Balanced Diet

The quality of food you consume has a direct impact on your health, productivity, energy, brain functionality, and overall wellbeing. That’s why it is vital to eat a balanced diet. If you don’t have enough time for cooking, try opting for healthy restaurant meals that are rich in proteins and plant-based whole foods instead of ordering pizza or choosing fast food. And pay attention to what you drink. Besides not over imbibing on alcohol, be wary of drinks with too much sugar or caffeine.

7. Keep in Touch with People You Love

Carving out a few minutes to call family, friends, and loved ones is a great way to reduce stress and maintain a healthy mental mindset.

We all need support and communication, especially during particularly stressful times.

Moving away from our families to start a new ‘adult’ life gives us lots of freedom. Without a doubt, being a student is time consuming, but there are many reasons to make time for a regular call home. 

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post 7 Esssential Healthy Living Tips for College Students appeared first on BEST SELF.

Heart disease is not just an issue for men;, it’s the #1 threat to women’s health too. Here are 10 lifestyle changes to improve your heart health

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Most women take a healthy heart for granted. When they hear the words “heart attack” they probably think of their spouse before themselves. They don’t know that heart diseases kill more women than breast cancer. Yes, you heard it right! Breast cancer is not the biggest health risk; heart diseases are the #1 threat to a woman’s health.

Let’s have a look at these simple 10 heart-healthy tips to help you manage your risks and cut down the likelihood of being afflicted with cardiovascular disease.

1. Stay Active

Involve yourself in a daily exercise routine. Breaking a sweat regularly not only helps in maintaining your weight but it also lowers your blood pressure and cholesterol.

Try to participate in moderate exercise for at least 3 hours per week. Run, bike, dance, hike, or swim — go ahead and do whatever physical activity you love to do. It will reduce the risk of heart attack and other cardiovascular diseases, and bring forth myriad other health benefits. If you use a wearable monitor, then aim for at least 10,000 steps every day.

2. Quit Smoking

It is proven that tobacco smoking harms almost every organ in the body including heart and blood vessels. Put out that cigarette for a stronger and healthier heart.

If you are finding it difficult to kick it quickly, then try a less harmful alternative. You can switch to e-cigs from traditional ones to help you get over your cravings. The e-juices in vaping devices have variable nicotine levels and zero tobacco. This way you can curb your need for a smoke, without being impacted by harmful tobacco, and gradually ween yourself from nicotine.

3. Eat a Healthy, Well-Balanced Diet

It’s a fact that if you supply your body with the right nutrients then it will make a huge difference to your cardiovascular (and overall) well-being. To manage your blood pressure, cholesterol, and weight, you should take low-calorie and low-glycemic foods with vitamins, fiber, and minerals.

Consume fruits, vegetables, low-fat dairy products, fish, whole grains, and nuts. It will lead you to a healthier heart and better level of fitness. Avoid highly processed foods and ‘fast foods’ and choose whole, mostly plant-based foods instead.

4. Know What a Heart Attack Feels Like

Sometimes, what you think is heartburn or nausea, could potentially be signs of a heart attack. Women can have different signs than men when it comes to a heart attack.

Of course, chest pain is the #1 symptom for both sexes, but women may also experience certain signs like shortness of breath, unexplained fatigue, nausea, and sharp pain in the back, neck, or jaw. So, familiarize yourself with the signs. And if you feel symptoms come on, get help immediately — if you are, in fact, experiencing a heart attack, time is of the essence to get medical attention.

5. Know Your Numbers with Regular Healthy-Heart Checkups

Most women don’t have any idea about key health indicator numbers like blood pressure, cholesterol, body mass index, and blood sugar. It is important to monitor these on a periodic basis. For example, if you get your BMI in a normal range of 18.5 – 24.9 then your risk of cardiovascular disease drops by almost 32%.

6. Look After Your Mental Health

If a person is suffering from depression, stress, is socially isolated, or doesn’t have good social support then there can be a great risk of heart diseases for them. So, pay attention to how you feel and if you feel depressed for more than 2 weeks then take professional help or treatment, talk to your friends, family members, or someone you know well. 

Stress and heart diseases go hand in hand.

There are many ways to reduce your stress level, including establishing clear boundaries for what responsibilities you take on and regularly practicing calming, mindfulness rituals such as meditation or yoga.

7. Limit Your Alcohol Consumption

Alcohol can also contribute to heart disease. If you drink too much, then it can raise your blood pressure and cholesterol levels and lead to heart failure. Limiting your consumption can have a dramatic positive impact. While a ‘safe’ level will vary with each person, generally speaking, one beverage a day is considered a moderate amount without significant concern.

8. Get Enough Sleep

A good night’s sleep is very important for heart health. You should take at least 7-8 hours of sleep at night to properly restore and repair your body, allowing your organs to function optimally. Good sleep also can reduce your stress level, which is a contributing factor in high blood pressure. Consistently poor sleep can eventually lead to heart failure. So, in addition to heart-healthy choices, make 7-8 hours of daily sleep a non-negotiable routine in your life.

9. Have More Sex

Intimacy is also linked to heart health. Having frequent sex (at least two times a week is ideal) can reduce your risk of heart disease because it lowers blood pressure and reduces stress. The bottom-line here is simple, have more sex.

10. Cut the Sugar and Salt Intake

Sugar and salt are two of the biggest enemies of the heart. So, if you consume too much sugar and salt then slash your intake. 

Sodium causes your body to hold water which can increase your blood pressure, which is one of the biggest risk factors for heart diseases. Sugar is another villain that can cause damage to the heart. It promotes metabolic syndrome which can lead to high blood pressure, high cholesterol, and high blood sugar (a cluster of conditions that increase the likelihood of cardiovascular ailments).

Heart disease is not only a man’s disease. For ladies, it’s just as important to be aware of keeping the heart healthy to prevent cardiovascular issues like heart attack and stroke at bay. The good news is that lifestyle changes like these can have a profound impact on keeping your heart, mind, and soul healthy.

[Disclaimer:Health-based content published by Best Self Media is not intended to be interpreted as medical advice, nor to replace the recommendations or counsel of a medical professional. Rather it is our intent to present valuable perspectives from the experiences or research of our contributors.]

You may also enjoy reading Surfing the Wave: Tips to Reduce Your Stress and Anxiety by Carla Vaz

The post 10 Longevity Tips All Women Need to Know for a Healthy Heart appeared first on BEST SELF.

While all exercise can have beneficial effects for mental health, running is particularly well-suited for improving depression and anxiety

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For many people I know, running is meditation. It soothes and calms their mind, keeping themselves focused only on the steps they’re taking and the challenges they’re trying to overcome. Feeling their breath and their muscles and being aware of their bodily sensations and surroundings in a way that puts them in control and keeps them grounded. 

This “embodied” feeling is one that is usually long lost in those who are suffering from depression and anxiety.

In some countries, such as the Netherlands, United Kingdom and Australia, exercise is recommended by official guidelines as the first-line treatment for depression, but it’s most often the combination of the right medication, therapy and exercise that gives the most effective and long-lasting results. 

Many people coping with depression and anxiety have started running because it simply makes them feel good, and there are a few scientifically proven reasons for this mood-boosting effect.

The Cognitive Benefit

If you’re dealing with depression or anxiety, you may need a lot of next-Monday decisions to finally get out for a run. It may happen when your meds start kicking in, or you finally decide to say yes to your friend’s insisting to join them on the running track. For some, depression and anxiety bring about other serious health issues too, and the decision to start running may come out of pure determination to survive. 

Running is, indeed, a perfect challenge for them to take up, as health benefits are enormous. At the same time, even though it may seem beyond their limits, in the beginning, it can be achievable through a series of everyday efforts.

 A brain imaging study performed at the University of Arizona showed a significant difference in the brain activity of serious runners when compared to non-runners. It found that runners showed increased activity at the front of the brain, which is involved in working memory and executing tasks. 

In those same runners, they also noticed the decreased activity of the “default mode network” — the part of the brain which is mostly active during our idle moments.

For those who are battling depression, anxiety and other mental health issues, the “default mode” is fertile ground for negative thoughts, rumination and catastrophic thinking. 

With a running task ahead of you, you’ll be forced to focus on achieving ‘tiny’ goals, such as following a series of intervals, with a 60-seconds jogging and 90-seconds walking rhythm, to begin with. If you’re not in your best form, you may find it hard to maintain your breath and run for an entire minute, but you can just keep on walking, gathering the strength you need for the next cycle аnd the next session. 

You’ll keep getting better day after day, as those extra connections are being formed at the front part of your brain and your constant ruminations and worst-case scenarios are being pushed to the back of your mind.

An Improved Mood

According to experts, aerobic exercises, such as walking and running, improve your cardiovascular health, and release endorphins, also known as happiness hormones, which can reduce your depression and anxiety. A recent study claims that even 15 minutes of running reduces the chance of major depression for 26%, relieving your symptoms and preventing a relapse.  

A 30-minute walk for those who do not exercise, and a 30-minute run for those who do, significantly improves the mood of both groups. Still, the effect is twice stronger for the exercising bunch, as they are able to sustain a higher intensity of exercise.

Aerobic exercises stimulate the brain to produce endorphins, which reduces pain and triggers a positive feeling throughout the body.

Many people dealing with mental health issues find early morning workouts to be most beneficial, as after the run they are ready to start off the day on the right foot, with a more positive approach to routine daily tasks. Running relieves them from the tension and stress, and as they witness the rise of a new day ahead, they can start it with the same determination — to carry on and be persistent. 

The Chemical Connection

Running makes the brain produce more serotonin and norepinephrine, neurotransmitters which are targeted by a large number of meds for depression and anxiety. It also stimulates the creation of new neurons in your brain, forming new connections, thus stimulating the hippocampus, and leading to fewer depression symptoms. Some experts believe that running additionally stimulates the endocannabinoid system, binding to the same brain receptors as THC, playing a significant part in achieving the runner’s high, a feeling of euphoria, followed by the reduction of anxiety and pain.

Still, no matter what biochemical processes running sparks, and whether your pills or your desperation got you out to the running track, once you start, it does get easier. Your feet and legs are going to hurt, you’re going to be breathless, and most importantly, you’ll find yourself wondering about the purpose of everything, including this ‘torture’ you decided to put yourself through on a daily basis.

As time goes by, and your body begins to change, your soul will start to change too, and you’ll begin to love that ‘torture’…and yourself, too. 

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention by Carter Miles

The post Movement for the Mind: How Running Reduces Depression & Anxiety Symptoms appeared first on BEST SELF.

Being physically fit can help you fit in your old dress or jeans, but it also can lead you to a healthier and happier state of mind

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The Latin expression “Mens sana in corpore sano” means that if we maintain good physical condition, our mental state will also be great. There isn’t one without the other.

Experts will tell you that taking care of your body is a way of making yourself feel better — happier and more confident. Your self-esteem and your image of yourself can also be improved through physical exercise. But what actually happens when you devote some of your time to your physical fitness?

Improved Self Image

Our mind is the place where everything starts, including the image we have of ourselves and our self-esteem. It’s no wonder, then, that doing exercise, yoga, tai chi, or even meditation will have such a strong effect on our wellbeing. All of these practices help to improve your physical fitness and flexibility; they also help to decrease stress, anger, and even anxiety and depression. 

This follows a logical chain of events — people who suffer from anxiety or depression or who feel angry at themselves and others generally lack high self-esteem. But when you start reducing the intensity of these negative feelings, it will simultaneously build your confidence. And let’s not forget that these activities also regulate your blood pressure and insulin resistance, as well as the urge to eat sugary food. It all leads to reducing weight and abdominal fat, which will also affect the way you feel about yourself. 

Moreover, meditation techniques that are built into yoga routines stimulate your prefrontal cortex, the part of your brain responsible for your feeling of happiness. In other words, a person who feels happy will also feel good about themselves and their bodies. As a result, your emotions will regulate, leaving you with a better self-image as well as the ability to create better relationships with others.

Increased Energy and Health

It’s no secret that regular physical activity makes your body healthier. More precisely, exercise makes your bones stronger and lowers the risk of many chronic diseases, including heart diseases, type 2 diabetes, stroke, and some forms of cancer. 

A healthy weight is crucial to your overall health since obesity is the root of many serious illnesses. Some people with excess weight can end up developing a hernia over time that may lead to a necessary hernia operation. 

When you do strenuous physical activity, your body gets more oxygen and increases your energy level. It makes you feel great in the moment plus in the long run if you continue exercising regularly.

A daily physical workout of at least 20-30 minutes can also stave off boredom as you are more energized and motivated throughout the day. It will also give you the opportunity to work out with a friend. Spending more time with positive people that love you and make you feel good is a great boost to your self-esteem. 

Improved Physical Appearance

We may say that physical appearance doesn’t matter to us, but this isn’t completely true, is it? We may not be so strict with others when it comes to looks but we tend to be quite judgmental when it comes to our own reflection in the mirror. We all compare ourselves to others, trying to improve something on our bodies and then change it. Consequently, we may find ourselves in the vicious circle: 

We feel bad about how we look, which leads to bad habits, which bring us more health issues.

Regular physical exercise can change that. It will improve your posture, balance your weight, make your muscles more visibly toned, and make your figure leaner. People who suffer from low self-esteem will find aerobic exercises especially beneficial. As your physical appearance improves, so will your confidence. It would suffice to do 20-60 minutes of aerobic exercises at least 3-4 days a week in order to notice significant results, but if you add to it 8-10 different resistance exercises only 2 or 3 times a week, it will vastly improve your best body assets. 

Sense of Achievement

It’s important to track your progress when you commit to regularly working out. There are many apps that can help you keep track of your weight, frequency and length of exercise, and also the number of repetitions to increase over time. You can also take pictures of yourself to monitor your progress. When you start noticing positive changes, allow yourself to celebrate. Share it with people close to you and give yourself a treat to reward yourself for your achievement.

The great thing about this newfound sense of achievement is that it improves your self-esteem.

There aren’t many things that can make us feel as good about ourselves than the knowledge that we committed to something and stuck to it.

The better you feel about yourself, the more you’ll want to keep feeling better about yourself. If you persist in regularly working out, you will definitely be taking steps to improve your confidence as well as your love for yourself — something that each of us should feel every day of our lives.

A word of caution: If you have particularly low self-esteem, physical exercise could become addictive, even compulsive. You could end up equating your self-worth with how much you exercise. If you find that you are feeling bad or angry at yourself if you miss a day of workout, you are missing the point of why you started exercising in the first place — to feel better about yourself and achieve healthier mind, body and balance in life. So take it easy, do it out of love, and watch yourself blossom!

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention by Carter Miles

The post The Exercise Effect: How Fitness Can Boost Your Self-Esteem appeared first on BEST SELF.

Yoga is an excellent mind/body practice; doing a couple of poses each day can help you decrease stress and keep your emotional balance during divorce

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Divorce statistics are devastating. According to Wilkinson & Finkbeiner, every 13 seconds there’s a divorce in the U.S. This results in 277 divorces an hour and almost 7 thousand divorces a day. Double that, and you’ll get the number of people feeling stress or even depression caused by divorce every day.

Everyone chooses a different way to go to alleviate stress during this overwhelming time. Some people opt for therapy sessions, others choose the comfort of their families, while others immerse themselves in their work or hobbies. 

While all these can free your mind for a certain period of time, they don’t take into account the fact that your body needs relaxation as well. Stress causes your body to feel trapped, which also influences the quality of your sleep. 

But there’s a way to help relax your mind and body during this stressful time: Yoga.

How Can Yoga Benefit You During Divorce?

Yoga doesn’t mean that you should be in a perfect physical form to do poses. Even the simplest poses can bring positive benefits:

• Breath awareness — While doing yoga poses, you’re required to watch your breath. Inhaling and exhaling the correct way while moving your body is a sort of meditation that helps relax your body the right way. 
• Stretching helps switch focus — Many yoga poses presuppose gradual, pain-free stretching for your body. According to the American Academy of Orthopedic Surgeons, stretching prepares your body for exercise while also helping you switch your focus from the factors that cause stress to taking care of your body. 
• Healthier sleep — No matter whether you’re doing yoga at the beginning of your day or before going to sleep, the quality of your ZZZ’s will be much better after some mindful stretching. Good sleep helps cope with stress, keeping your body clear and focus. 

Doing yoga also helps relieve chronic pain and flares of chronic disease, which can be caused by stress. “During our latest research on chronic pain and stress, 60% of respondents who experienced stress, claim that doing yoga on the daily basis helped them feel more focused and go about their day without being constrained by pain,” says researcher Martin Glover. 

Yoga, like any other sort of exercise, has many benefits for your health. However, the mindfulness that it brings along can be very helpful to those who go through a difficult period of divorce.

Here are some simple yoga poses that will help you relax your mind and body: 

Sukhasana with Forward Bend

Start your short yoga exercise with this simple and relaxing stretch. Sukhasana with a forward bend is also called an Easy Pose, which is the staple in yoga. 

Sukhasana is the beginning of meditation. Starting with this pose will help you adjust your breathing technique for the following poses. 

• Benefits for your body — Many people that go through a stressful time experience strain in their lower back and shoulders. This pose involves gradual stretching of your shoulders as well as your whole back. 
• Benefits for your mind — During this pose, you have to watch the way you breathe. Chaotic breathing won’t allow your body to stretch, which can cause even more strain in your body. Focusing on your breath puts you in a centered mood, switching your attention from stress and negativity to taking care of your body. 

Adho Mukha Svanasana for Mindful Stretching

Also called Downward Facing Dog, this pose is another staple in yoga practice. Contrary to the previous pose, now you’ll have to pay attention to your hands, legs, and feet, as these will be the parts of your body that should bring you in balance while doing this pose. 

The trick to find your perfect position is to do the cat and cow pose to rest your spine, stretch your body, and feel more comfortable. 

• Benefits for your body — This pose has obvious benefits for body balance. It helps tone muscles and benefits blood circulation. As a result, you feel more energized. This pose also increases lung capacity by helping you breathe freely. 
• Benefits for your mind — Adho Mukha Svanasana is thought to relieve stress and even mild depression. As it helps blood circulation, it can relieve headache and cure insomnia by putting your mind to rest. 

Savasana for Full Body Relaxation

Savasana or the Corpse Pose is another yoga staple to help you keep your psychological and emotional balance. This is a mediational pose, during which you have to pay most of your attention to breathing. 

This pose allows you to enjoy the results of your yoga practice through the complete relaxation of your body and breathing techniques. 

• Benefits for your body — Although this pose might look like a nap, it actually requires your whole body to function as a whole, as every muscle should be completely relaxed. This is harder than it seems, especially when you’re going through a stressful time. 
• Benefits for your mind — To relax your body you need to be fully concentrated. As you watch your body relax with the help of breathing techniques, you experience a mindful moment that shifts you from stress and into a state of peace in your mind. 

When people go through the stressful experience of divorce, they often get lost in their grief, anxiety and often anger. However, in order not to get stuck in this emotional mess, you need to search for a way that will keep you mindful. These yoga poses can do just that!

You may also enjoy Morning Yoga & Meditation for Energy, Awareness and Intention by Carter Miles

The post How Yoga Can Help You Keep Your Balance During Divorce appeared first on BEST SELF.

Dopamine production is a natural way to stay positive, motivated, and conquer the curve balls life throws at you

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Dopamine is one of the neurotransmitter chemicals released in the brain. When this chemical is released in large amounts, it induces feelings of pleasure which keeps a person to work hard in anticipation of a reward. Dopamine also promotes clear thinking and improves memory.

In controlled research environments, scientists found a direct correlation between people willing to work hard and the degree of dopamine in their brain. Similarly, people with a low level of dopamine often feel less motivated or enthusiastic to do anything.

There are different ways to naturally increase the dopamine level in your body. Let’s look at 9 of these: 

1. Increase Protein Intake

There are 23 types of amino acid, the small building blocks that make up protein. Some amino acids the body produces and some we get from food. Tyrosine is an amino acid that plays a vital role in producing dopamine. With the help of enzymes in the body, the tyrosine is converted into dopamine. It is important to have proper levels of tyrosine in the body to help with adequate production of dopamine. Phenylalanine is found in another amino acid which then produces tyrosine. Food such as beef, eggs, turkey, soy, dairy, and legumes are rich in proteins, tyrosine and phenylalanine specifically.

2. Take Probiotics

Scientists recently discovered that the brain and the gut are intricately connected. The gut has a large number of cells that produce neurotransmitter molecules; this is one of the reasons it is often called the second brain. There are certain bacteria found in the gut that produce dopamine. Some of these strains of bacteria can be found in probiotics, thus contributing to increased dopamine production

3. Practice Yoga 

To increase endorphin levels and improve your mood, try yoga. In a recent study, it has been said that yoga can increase and regulate the dopamine level found in the brain. People who suffer from Parkinson’s can do yoga regularly to increase the dopamine level in the body and help with better control over body movements.

Doing yoga for an hour every day is sufficient to help release enough dopamine to make you feel better. Yoga can also help to increase flexibility, energy levels and sleep quality. That is definitely extra motivation to hit a fitness center or yoga studio near you. 

4. Get A Good Night’s Sleep 

Dopamine, when released in the morning, helps you stay alert and enthusiastic throughout the day. In the evening, the level of dopamine falls and lets you know it is time to sleep. Lack of sleep lowers the production of dopamine. Getting good quality sleep helps to maintain your dopamine levels.

5. Meditate

Meditating can help you stay focused and clear your mind. It also improves your physical and mental health by increasing the dopamine level in the brain. One hour of meditation releases more dopamine than equal time resting. You can stand, sit, or walk for meditation. Meditating through yoga can help even more in making a person feel positive and motivated.

6. Get Enough Sunlight 

When people do not get enough sunlight during the winter, they suffer from a condition called Seasonal Affective Disorder (SAD). Exposure to sunlight increases the level of dopamine which helps to boost the mood and better body movements. Less exposure to sunlight reduces the level of mood-boosting neurotransmitters, dopamine being one of them.

7. Listen To Music 

Music helps to stimulate the production of dopamine. Listening to music releases dopamine to the pleasure areas of the brain thus elevating a person’s mood. In recent studies, they have found that melodic music increases the dopamine level. Listening to music can also help people who suffer from Parkinson’s diseases by improving their fine motor control for better body functioning.

8. Eat Velvet Beans 

Velvet beans naturally have L-dopa in them. Consuming these beans increases the dopamine level naturally. These beans are additionally beneficial for people who suffer from Parkinson’s disease to improve their body movements. Studies show that people who suffer from Parkinson’s and consumed 250 grams of these beans showed reduced their symptoms in just one to two hours after consumption.

9. Take Supplements

Vitamins and minerals, such as niacin, vitamin B6, iron, and foliate, can increase the dopamine in the body. The blood helps to determine if the body needs these nutrients. If needed, supplements can be taken to maintain the level.

You may also enjoy reading From Medication to Meditation: A Journey From Depression to Peace by Laura Bishop

The post Feeling Good: 9 Ways to Naturally Increase Your Dopamine Levels appeared first on BEST SELF.

Sleep deprivation can compromise your mind, body and spirit. Here are 15 strategies to help you get the good night’s sleep you need

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Sleeping is one of the basic and most rewarding human activities. It brings you a number of health benefitswhile also helping you to relax and enjoy some alone time. Unfortunately, a lot of people struggle to establish regular sleep patterns.

Sleep is a natural state of mind in which humans recover both their physical and mental strength. This is exactly why people who don’t sleep enough contend with chronic fatigue. Studies show that over a third of Americans don’t get the recommended seven hours of sleep each night, while as much as 40% of 40-59 year-olds report short sleep duration due to stress and reliance on modern technologies. 

Preventing sleeplessness can be a long and challenging process. But there are things you can do to improve both the quality and quantity of your sleep.

The Benefits of a Good Night’s Sleep

There are many reasons why sleeping well is vital to your physical and mental health. Some of the advantages include:

• Improved health condition — Sleeping well helps you to prevent a number of serious health conditions. Poor sleep is one of the largest contributors to heart disease, inflammation, cancers, and more.
• Stress reduction — People who don’t rest enough can never fully recover from everyday duties. They don’t let their brains process the daily influx of information, which boost stress and causes long-term exhaustion.
• Feeling energized — Do you know that feeling when you sleep for eight or nine hours and wake up completely fresh and energized? This is what quality sleep does to your body and your mind.
• Better memory — Sleep plays an important role in the consolidation of memory. You can study as long as you want, but your brain can hardly store new information without proper rest. 
• Weight loss — Insufficient sleep interferes with the hormone balance in the body which often leads to obesity. On the other hand, people who sleep well tend to lose weight much faster. 
• Natural self-repair — Jake Gardner, a member of essay services who specializes in psychology, says sleep represents a natural way for humans to self-repair: “Although we are asleep, our body and our mind are working hard behind the curtains to prepare us for the day to come.”
• Mood boost — People who don’t sleep well often feel under the weather. This is completely natural given the fact that they feel tired and exhausted. Conversely, a good night’s sleep will give you a great mood boost.
• Sharper concentration — When you feel fresh and relaxed, you can more easily focus on everyday duties and cope with problems that may arise. 
• Enhanced athletic performance — Athletes who don’t sleep well are not able to reach their full potential. Quality sleep plays a vital role in enhancing athletic performance by repairing and restoring heavily trained muscles.
• Quality social life — For all the reasons we mentioned above, sleep also becomes an important factor in your social life. When you feel sharp and energized, you feel more confident and look forward to meeting people and engaging in social interactions.

15 Practical Tips to Sleep Better

1. Exercise regularly

People who feel tired physically almost never have a problem falling asleep. It’s just how our bodies function. When you give your body a big test during the day, your body will react by falling to sleep in the evening. You don’t have to do a serious training session; a 30-minute walk or jog is enough to prepare you for a nice sleeping session. 

2. Don’t eat before you go to sleep

If you want to sleep well, you need to let your body off work, too. Avoid eating within 2 hours of going to bed, because digestion taxes your physiology. Your mind will be more than ready for a nap, but your body won’t, so save the late-evening snack for tomorrow.

3. Stop using your phone while in bed

Do you know that almost 90% of smartphone users actively check email on their phones? It’s the first thing they do in the morning and the last thing they do in the evening. Add websites, social media, and live chat to the equation and you will realize why it is necessary to stop using your phone while in bed.

About 25% of people aged 18 – 24 say that they don’t sleep well because of technology which keeps you awake and forces your mind to keep working — the direct opposite of sleeping. So, turn off your phone; the messages can wait. 

4. Get comfortable

Many people neglect this issue but changing the environment you sleep in can greatly help you get a good night’s sleep. Eliminate clock-ticking noises and sounds of electronic devices, and make sure that your bed is comfortable. Do you really enjoy your mattress and pillows? It may seem irrelevant, but such details can make or break your hopes of sleeping well.

Make your bedroom a sanctuary of peace and comfort.

5. Sleep in a dark room

Light is yet another factor that can disturb you while trying to fall asleep. First of all, try to maximize exposure to sunlight during the day, because it gives you that much-needed dose of energy. Secondly, get blackout curtains to stop any kind of outside light from entering the room. This creates a marked contrast to your daily sunlight exposure and also helps your mind to develop a natural sleeping cycle.

6. Go to sleep early

Speaking of regular sleeping rhythms, humans evolved from natural earth cycles that makes it natural to go to bed early in the evening and get up early in the morning. This can be difficult for some people, but it’s the way we are innately programmed to function. If you are a night owl who never goes to bed before midnight, perhaps consider changing your habits gradually and try going to bed well before midnight.

7. Remember to hydrate

Most people don’t equate sleep to hydration, but it actually plays a major role in the way you sleep and relax. Dehydration causes your mouth and nasal passages to become dry, setting you up for sleep-disruptive snoring and a parched throat and hoarseness in the morning. Try to stay hydrated throughout the day so you minimize the desire to drink too much water late in the evening (unless you like those late-night trips to the bathroom!)

8. Limit your daytime sleep

Most people enjoy a quick daily nap from time to time because it helps us to regain our strength and prepare for the rest of the day. A daily nap can be beneficial, but your mind only needs 15 or 30 minutes to recover fully; a longer nap ends up disturbing your nighttime sleep routine, so keep your naps short and sweet.  

9. Maintain your sleeping habits during weekends

Do you get up early in the morning from Monday to Friday, but can’t wait for the weekend, because you can sleep ‘til noon? While it may sound inviting, it is by no means a useful habit sleep-wise. Instead, stick to the same sleeping pattern every day and let your mind rest as usual. Weekend changes will only make it more difficult to develop a restorative sleep schedule during the week, and probably disrupt your workday routine as well.

10. Listen to classical music

To all of you music lovers out there, listening to classical music can help you to relax and fall asleep easier. That said, be careful about what you choose to listen to while in bed because the nature of the composition impacts its final effect. Studies show that music with a relatively slow beat may help your body hit its internal snooze button, especially compositions following your nightly heart rate of about 60 beats per minute. Avoid complex or dramatic compositions, opting instead for peaceful and melodic pieces.

11. Cool down the room

Humans are used to sleeping in cooler rooms. Therefore, you should maintain a moderate temperature level of approximately 65° F or 18° C to help your body relax and prepare for a good night’s sleep. Our inner mechanisms dictate that the body temperature has to decrease in order to fall asleep quickly. This is why you may not sleep well during hot summer nights — the temperature is way too high for your body to relax and get comfortable. Of course, the same goes for cold winter nights if the temperature falls much below this level. 

12. Stop brainstorming and write down your tasks

Brainstorming is yet another cause of sleep deprivation. Some people have too much work to complete so they go to bed while still thinking about tomorrow’s commitments — not a good thing if you want your mind to relax. You can prevent this by taking a few minutes to write down the things you need to do tomorrow.

To-do lists make people feel safe and secure because they know they won’t forget anything. It’s a simple tactic, but it does miracles for people who can’t get their minds off work.

13. Use sleep apps

Generally speaking, it’s always a good idea to avoid technology near sleep time, because it interferes with your sleeping routine. There are, however, some apps that can assist you in dealing with insomnia. Each one listed here comes with a full set of sleep-friendly features, but you should experiment or try free trials to see what effects you may experience.

• Sleepio — This tool promises to help you fall asleep up to 50% faster. 
• Relax Melodies — This tool is a source of beautiful melodies that make you feel calm and relaxed.
• Sleep Genius — This tool helps you discover your perfect bedtime and improve sleep cycles. 

14. Practice relaxation

Trying to relax is always easier said than done, but it’s actually excellent advice for anyone struggling with sleep deprivation because all it requires is willpower and concentration to start breathing deeply and visualizing pleasant places, people or feelings. This practice can help you calm down and stop worrying about everyday tasks. 

15. Meditate before going to bed

This tip goes hand in hand with the previous one, but it requires a little more dedication and effort. Meditation is a mental technique in which you are trying to focus on a specific goal, typically that of separating yourself from the myriad thoughts and stimuli around you, to more deeply connect with your inner being. This practice can help you to concentrate and fall asleep faster. There are numerous meditation techniques to try out there, so research a bit and find one that suits you the best.

You may also enjoy reading Daring To Rest: The Post Trauma Healing Powers of Sleep by Karen Body

The post A Good Night’s Sleep: 15 Ways to Improve Your Health and Vitality appeared first on BEST SELF.

Grape seed extract, an antioxidant that helps your brain, liver, kidneys, and immune system, is all the rage – here are just a few of the benefits

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Grape seed extract is a phenomenal natural dietary supplement. Rich in nutrients, grape seed extract is made from pulverizing the seeds of grapes. After removing the seeds from grapes, they are dried and crushed, eventually becoming an extract. This extract is potent with:

• Proanthocyanidins
• Anthocyanins
• Phenolic acids
• Flavonoids
• Oligomeric proanthocyanidin complexes
• Gallic acid

These components become a super antioxidant that helps with tissue damage and inflammation, as well as eliminates infection risk and boosts the immune system.

Additional benefits include:

1. Helps the Brain

Several studies have shown that grape seed extract improves brain function. The flavonoids in the extract have been proven to have anti-inflammatory properties. It is believed that the reduction of brain inflammation delays or reduces the chances of developing Alzheimer’s disease and other neurodegenerative diseases. These studies have also shown that daily focus, attention, language, and memory had improved after using grape seed extract for just three months. 

2. Improves Kidney and Liver Function 

Kidney damage is often impossible to overcome and results in painful dialysis or transplant options. Studies have shown, however, that the use of grape seed extract can improve how damaged kidneys function by almost 10 percent. This is very significant for those who have chronic kidney failure. 

The same goes for liver function. Due to the inflammatory properties of grape seed extract, the liver function has been shown to improve by as much as 50 percent when the extract has been used for at least three months. 

3. Fights Infection

Grape seed extract has been shown to have antibacterial and antifungal benefits.

Some of the bacteria and fungi that the extract has been useful in combating are: 

• Campylobacter (food poisoning)
• E. Coli (food poisoning)
• Shiga (food poisoning)
• Staphylococcus aureus (antibiotic-resistant strains)
• Candida (yeast overgrowth)

4. Combats Cancer

When DNA and cells are altered, cancer is easily formed. However, it has been noted that the intake of antioxidants, such as those in grape seed extract, can potentially reduce the risk of various types of cancer:

• Breast
• Lung
• Gastric
• Oral squamous cell (skin cancer)
• Liver
• Prostate
• Pancreas

In addition, the its use can potentially enhance the effectiveness of chemotherapy, while diminishing some of the damage caused by chemo treatments. 

The Downside 

So far, the use of grape seed extract has been found to have many health benefits; however, more research needs to be done to see if there are any adverse effects from its use.

One of the most significant downsides to using grape seed extract is that scientists don’t have reliable statistics on its long-term use in humans and in what quantity it would be the best preventative therapies.

While it is considered safe, and short-term studies have been proven to be successful, there are few long-term studies to show if there are any detrimental side effects. 

Grape seed extract lowers blood pressure and can thin your blood, but there haven’t been any long-term studies for those who are on medication for these health problems. More research needs to be done to see if there are contraindicated drugs when combined with the use of grape seed extract.

Disclaimer: Health-based content published by Best Self Media is not intended to be interpreted as medical advice, nor to replace the recommendations or counsel of a medical professional. Rather it is our intent to present valuable perspectives from the experiences or research of our contributors.

You may also enjoy reading Eat Your Veggies: 11 Superfood Vegetables to Include in Your Diet by Austin Winder

The post Health Benefits of Grape Seed Extract appeared first on BEST SELF.

The keto diet is popular for a reason: it works! But that doesn’t mean it is the right diet for you

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Thinking about starting the keto diet? You’re definitely not alone. The ketogenic diet is one of the most popular diets to date. Celebrities have done it and a plethora of fun, easy-to-make recipes can be found all over the Internet to help you maintain the perfect keto lifestyle.

I tried the keto diet for several months. After sticking to the diet for several months, I found my energy levels heightened and my sleep improved. I also lost several pounds over the span of a few months. While this sounds idyllic, it may or may not be right for you. So, what exactly is the keto diet and how does it work? 

Essentially, the keto diet is designed to decrease insulin and blood sugar levels while forcing the body’s metabolism to burn fat and ketones (as opposed to carbs) for energy by balancing high-fat and low-carb foods. It’s one of the quickest ways to lose weight while also improving energy and focus. 

Here are 5 things to keep in mind before you give the keto diet a shot:

1. It’s a Lifestyle 

Unlike many diets, you can’t start and stop the keto diet sporadically. Doing so can throw off your metabolism and might even cause you to gain more weight, eliminating the results of all your hard work.

You must be ready to make a commitment to avoid the all too tempting carb diets you may have been consuming.

Before you start the keto diet, you must be ready to completely change your lifestyle and way of eating in order for the diet to be effective. As a matter of fact, the keto diet is one of the most physically punishing diets out there. Cheating on the keto diet results in more than just bloating and disappointment. It can mean stomach aches, diarrhea, and complete confusion within your body. 

During the first few weeks of my keto experience, I had a lot of trouble adjusting. I had a hard time giving up sodas, pasta, and other carb-filled foods and snacks. The pain I experienced every time I went over my carb limit was excruciating, but I continued to stick with it in hopes of getting in better shape. 

2. You Can Experience Flu Symptoms 

There’s good news and bad news. The bad news is that there is a such thing as the “keto flu” — a series of flu-like symptoms that kick in during the beginning stages of the keto diet. There are two reasons why this could happen:

• Your brain might start to run low on energy during the switch from a carb-burning metabolism to a fat-burning metabolism. This can lead to headaches, fatigue, and nausea. 
• You might become dehydrated since the keto diet can cause you to urinate more frequently than usual. This is a sign that you need to drink more water. 

The good news is that experiencing these effects this means you’re living the keto lifestyle correctly.

To alleviate the symptoms, accompany your diet with more water and supplements to help balance your electrolytes. 

The keto flu is definitely one of the disadvantages to the keto diet, but fortunately, it typically only lasts for a week or so before your body readjusts, and your metabolism becomes accustomed. Still, it’s definitely something you want to keep in mind before you start the keto diet.

3. There are More Benefits Than Weight Loss

Aside from being a method for weight loss, the keto diet can be an effective remedy for a considerable amount of medical conditions. For instance, the keto diet was used as a way to treat epilepsy in the 1920s. The diet has also been found to improve cognitive function altogether. It is also used to treat patients with cancer or diabetes.

4. It Can Affect Your Exercise

If you exercise regularly, you might notice that your strength and endurance has been reduced after you start the keto diet. Since your body is accustomed to burning carbs for energy, it will take time for your metabolism to readjust. Once your body adapts to running off of fat, your strength and endurance will return to normal and maybe even improve. For extra athletic people, this can be quite an annoyance; however, if you stick with the diet, the benefits will absolutely outweigh the drawbacks. 

5. Eating Keto Can Be Affordable

A common reason that many people have for not dieting is the cost of healthy foods. After all, some diets come with a pretty hefty price tag. A McDonald’s cheeseburger is much less expensive than a well balanced meal, so it’s understandable to believe that healthy eating is expensive. 

However, you will be surprised at how affordable the keto diet is. 

For starters, the keto diet is actually pretty filling. You will find that you won’t be as hungry, so the results will lead you to spend less money on your groceries. With an effective meal planning and preparation strategy, you will be able to save money on groceries rather than splurging on more expensive foods. 

The bottom line is that, with all its benefits, a keto diet is quite specific and definitely not for everyone. 

I decided to quit the keto diet after roughly six months because I was unhappy that I was unable to eat my favorite foods without experiencing painful symptoms and throwing my weight loss goals off track. Even though I started to see results, I found that it wasn’t the right weight loss method for me. Since then, I’ve decided to experiment with different culinary styles and diets. 

If you decide to go forward with starting the keto diet, congratulations. You’re making an excellent step toward strengthening your health. The hype for this diet is completely deserved, as it is one of the fastest ways to lose weight and keep it off as long as the diet is followed correctly. As with any diet, however, be aware of its effects by listening to the cues of your body (and mind) over time. 

You may also enjoy reading Ketotarian: A Refreshing Take On The Keto Diet With a (Mostly) Plant-Based Twist by Dr. Will Cole

The post The Keto Diet: 5 Things You Should Know Before You Get Started appeared first on BEST SELF.

Medicare health insurance goes a long way to pay for your health needs…but not all the way; be prepared in the event that you need extra coverage

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Conscious living and holistic self-care — so easy to say and so difficult to achieve. 

Our patience and continuous self-care practices for both body and mind help us become better versions of ourselves. Sometimes, however, we face health issues that require medical attention. Although self-care practices are of great importance, some medical conditions cannot be ignored and should be treated with the help of medical professionals. 

And that’s where the Medicare health plan comes in to play. Medicare is health insurance offered by the U.S. federal government for people aged 65 and over, and/or for people disabled, or with permanent kidney failure. Medicare is separated into 4 plans: A, B, C, and D. With so many different plans, it can be confusing which program offers the right coverage for you. 

Here’s an overview of each:

Medicare Part A

Also called ‘original Medicare’, this insurance plan covers hospital stays and services. Stays in skilled nursing homes facilities, walkers, hospice care, and wheelchairs are also included. If you can’t make it to the hospital, it can cover home healthcare as well. The cost of blood and blood transfusions, inpatient costs, and overnight stays can be included as well. 

An inpatient means that you’re formally admitted by a health care provider, while an outpatient is someone who receives hospital services without being checked into a hospital. This includes emergency services, surgery, X rays, and lab tests. It’s important to understand this distinction because it affects the coverage and the amount you might pay. 

Keep in mind that Part A will only cover a skilled nursing facility if you were admitted as an inpatient for three consecutive days in the hospital and have an admission order written by a doctor.

Medicare Part B

Also a part of ‘original Medicare’, this plan covers doctor services and preventive healthcare. Most Americans get Part A and Part B because it offers the most coverage. That would mean this:

If you’re checked into a hospital, the stay would be covered by A, whereas doctor services are covered by Part B.

Part B also covers a large number of tests like ambulance and emergency department services, influenza and hepatitis vaccines, screening for depression, cancer, and diabetes, medical equipment, electrocardiograms (EVGs), select drugs, diabetes supplies, and some prescriptions for eyewear.

Medicare Part C

Called ‘Medicare Advantage’, this is a supplemental plan that gives the customer additional coverage for an extra cost. You cannot purchase Part C without first having A and B because it’s a private insurance plan that fills in the gaps of what A and B don’t provide.

Prescription drugs, dental, and eye coverage are some of the benefits covered if you pay a premium to the doctors within your network. If not, co-payments and an additional fee may apply. The cost is fixed depending on what plan you choose.

Medicare Part D

Prescription drugs not covered by Part B, like infusions or injections, are covered under Part D.

This plan is optional, but many Americans have this plan so that all of their medications are covered.

The cost of this plan depends on what kind of drugs you take, the plans you have, and the pharmacy you choose. Normally you’ll pay a monthly premium, but the amount paid by the customer varies depending on income.

What’s best for you?

You can enroll in one or more parts of Medicare at the same time, but the most common combinations are A and B as these cover the majority of what the average citizen needs. However, if you are looking for more drug coverage, C and D can be purchased as an add on. For example, if you wanted to get the shingles vaccine, you would have to buy Part D. 

Although most medical services are covered by some combination of plans. But Medicare does not cover most dental care, hearing aids, acupuncture, eye exams, and cosmetic surgeries. Long-term care also won’t be covered, so if you have a family member who needs this, it’s better to look into an (LTC) insurance policy.

Before enrolling in Medicare, make sure to do your research in order to select the perfect plan for you and your family. If you have already enrolled and aren’t sure if a service is covered, refer to the Medicare website for complete details.

You may also enjoy reading Living Medicine Free | A Painful Awakening by Audrey Michel

The post Understanding Medicare: What’s Covered and What’s Not appeared first on BEST SELF.

Smoothies are an excellent way to consume our daily fruits and veggies, so make sure you are using these tips to get the most out of your blender

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Nothing’s better than a great smoothie. 

Chock full of nutrients and vitamins, smoothies are thick and tasty, and are a great meal replacement option. Nearly all foods can be blended, from fruits and nuts to vegetables. And it doesn’t matter if you have a top-of-the-line Vitamix blender or an immersion blender. However, some common mistakes can compromise the performance or taste of your drink. 

Follow these tips for tasty and healthy smoothies: 

1. Clean Your Blender Thoroughly 

The best way to clean your blender is not with a sponge, but with your blender itself. Put some water in your blender and a few drops of dish soap, then turn on your blender for 30-60 seconds. This will help to remove the little pieces of vegetables, fruits, or seeds that may be trapped and ensure that what you blended for breakfast today doesn’t get into your smoothie tomorrow. 

2. Don’t Over Blend Your Smoothies

To achieve the smooth texture you desire, blend just enough. Over-blending can result in heat buildup from the motor, which can start to warm up the blender blades and adversely affect the texture and flavor of your smoothie. Also, over-blending can burn out the motor causing a bad electrical-like smell and a broken machine. 

3. Use the Pulse Button

Some people only use two buttons, high and off. But if you want a great smoothie, use the ‘pulse’ button. Pulsing is excellent for breaking up ice cubes or frozen fruits and vegetables. Additionally, it breaks up larger pieces of food into smaller chunks. By using the pulse button, you’re much less likely to get food caught in the blade, and you’ll ensure that everything breaks down into equal sizes that can then be blended into a smooth mixture. Further, if you don’t cut your food into smaller pieces, and something that you put into the blender gets stuck, using the pulse feature can help dislodge it from the blades.

4. Put Liquids into the Blender First

When you added milk or water to your blender after you fill it with other foods, did everything get jammed up? This is because the mixture of items on the blade was too dense. To avoid this, add liquids to your blender first, and then add the rest of the items for your smoothie to keep the blade free and to make an evenly blended smoothie. 

5. Don’t Let Steam Build Up in Your Blender

If you are mixing hot liquids, be sure to remove the fill cap to eliminate the chances of steam building up inside the blender and your concoction from becoming watered down. Additionally, by allowing the steam to escape, you will reduce your chances of the blender action changing the flavor of what you are blending. 

6. Put the Cover on Before Using Your Blender

It may seem obvious, but you’d be surprised how many people make this mistake. To avoid washing smoothie off your ceilings, be sure to put the cover on the blender before use. Aside from containing the contents, the cover helps to ensure that all parts are blended equally by reducing the amount of free air in the container. While some air is beneficial to make your smoothie light and airy, too much air can alter the outcome. 

You may also enjoy reading Simple Green Smoothies, by Jen Hansard and Jadah Sellner

The post Blender Tips: Getting the Most from Your Smoothies appeared first on BEST SELF.

Aging is inevitable, but with a proper routine of self-care, sprinkled in with some self-love, the process can be graceful and slowed considerably

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Defying the aging process is a daily commitment.

Without a doubt, consistency is the key.

As I say to my clients: You wouldn’t wear sunscreen only one day per week and think that you are actually fully protecting your skin from the aging effects of the sun. Well, shocker… the same thing applies to exercise, eating well, meditating, sleeping sufficiently, and a skincare routine. It’s a daily grind of self-love! 

We don’t live in the futuristic world of the Jetsons, where you get on a conveyer belt, as you passively allow machines to not only brush your teeth and comb your hair, but also apply your anti-aging skincare, stand you on a treadmill for a designated amount of time, and with the press of a button, deliver you a perfectly proportioned organic meal. Not yet, folks! And until that time comes, it’s going to take some effort on your part. 

Most of us don’t get the proper amount of sleep required for optimum health. In a bustling world made even more chaotic thanks to the imposition of the internet and social media, our competitive drive to “keep up with the Joneses” (or, these days, the Kardashians) has, unsurprisingly, created an ever-growing population of functioning zombies, complete with bloodshot eyes and lagging energy. Many sleep-deprived walking dead wear this as a badge of honor, often bragging about how little sleep they need to be “on top of their game.” They proudly stay jacked-up on venti-double-shot lattes and the appropriately named, highly-caffeinated, ‘monster’ drinks to make up for their lack of shut-eye.

I’m exhausted just writing about it! But here’s the thing. It’s nothing to brag about. 

There are serious health risks involved with sleep deprivation. Health advocates can speak until they are blue in the face, scream their latest research results from the highest mountaintops, or plaster their statistics on billboards across the country… and still, most of us don’t take the topic seriously. “I can sleep when I’m dead,” I’ve heard people say. Well thatmay be sooner than you think if you are sleeping less than 7 hours per night. And if that did not get your attention, maybe this will…

Sleeping less than 7 hours every night will make you FAT! 

If I’ve woken up prior to reaching my 8-hour sleeping goal, I use that time to meditate. The evidence that meditation is good for your state of mind, as well as your physical well-being, is indisputable. However, like many things of value, it’s far easier said than done. It takes practice to do something as seemingly simple as paying close attention to your breathing. 

There are many tricks to staying focused during meditation, but I like to inhale to a count of 5, then exhale to the count of 5. It’s more difficult for your mind to wander off if you are pairing your breath with counting. Especially if you’re, like me, not inherently math-minded.

Next, while still in bed, I hydrate. My rule is to drink a large glass of water before I do anything.

Often, we mistake dehydration for hunger so make it your first response to reach for water before you reach for food. Water is medicine, so my morning prescription is 1 glass of water, followed by 3 cups of green tea. 

At some point I do get out of bed. And, with that, I devote at least 10-30 minutes a day to strength training. I know that doesn’t seem like much, but you can get a lot done in that amount of time. I designed a series of exercise routines to tone your body in just 10 minutes a day for my YouTube channel. 

Resistance training is also very important, as we begin to lose muscle mass beginning at the age of 30. A decrease in muscle mass not only decreases our general strength and endurance, but it also slows down our metabolism. Although cardio is great for the heart and circulation, it does not have the same benefits asresistance training as we age. When you weight train, you actually create tiny tears in your muscle fiber, tears that need to be repaired by your body.

Repairing the muscle takes energy and building it takes even more. In short, muscle is a calorie-eating machine.

On the subject of exercise, we all know we should be stretching, but we often forget to devote a portion of our day to maintaining this important aspect of our health. Yet, as we age, stretching, along with strength and resistance training, are vital in maintaining a healthy body.

If I’m working out at home, then my morning skincare routine follows my workout. If I’ve ventured out to take a Pilates, yoga, or a circuit training class, then my morning skincare routine is done before I leave the house. 

My morning skincare routine may be more extensive than that of many people, but here are my basics that never falter: 1) Wash with a basic soap like Phisoderm, 2) Exfoliate with ZO Skin Health Exfoliating Polish (to slough off dead skin cells and stimulate collagen production), 3) Fight Free Radicalswith Skin Ceuticals CE-Feurulic Acid Serum, and 4) Apply Nurse Jamie EGF Eye Complex. 

But none of that matters without the mother of all skin care: sunscreen. When you hear “never leave home without it,” don’t think credit card, think sunscreen. Even on days you’ll be inside, slather it on. Everywhere. I like ZO Skin Health Sunscreen + Primer SPF30 for my face and a combination of Oil of Olay SPF 15 on my body and Neutrogena Dry Touch SPF 100+.

After all that, it is time for breakfast. I am a big believer in Intermittent fasting, so breakfast is actually off the table (metaphorically and literally). I don’t eat anything (or drink any calories) before noon. My fasting period is around 14-16 hours a day, which basically means I don’t eat after dinner and I skip breakfast.Instead, I have a big lunch and a sensible dinner.

Our ancestors did not have refrigeration. They went hours, if not days, without eating anything. Our bodies are designed to go long periods of time without food. 

When our stomachs (and bloodstream) are depleted of glucose, our bodies reach into our fat cells to supply the needed energy.  

Don’t get me wrong: I don’t deprive myself of life’s pleasures. I don’t deny myself a cocktail or two at a party, and I will never pass up popcorn at movie theatre. I have what I like to call my ‘90/10 Rule’ — 90% of the time I eat really clean while 10% of the time I allow myself to indulge.  

So now having slept 8 hours, mindfully meditated, exercised, and taken care of my skin, I’m off to start the rest of my day. There are client meetings with several of my Live Young clients (many in person) to help them not only lose weight and improve their overall health, but also to help take years off of their appearance with proper skincare and various treatment suggestions. In my quest to stay up-to-date on the latest available treatments available, I meet many times each week with various doctors, dermatologists, plastic surgeons and managers of medi-spas. I also take classes because I love to learn and continuing your education and learning new things every day is anti-aging for the brain.

You want to stay young? Keep learning new things. 

And then finally, it’s time for lunch— my first (and biggest) meal of my day. I start with a cup of hot water and lemon. (Remember? Water first, then food.) Whether I’m preparing my own meals or I’m eating out, I don’t believe in ‘diets’. If the multi-billion-dollar weight loss industry was actually achieving sustainable results, Americans would all be skinny, and the weight loss mega-companies would be broke. So I don’t diet,and I never coach my clients to do so. Instead, my philosophy is to add fiber-rich healthy foods into your diet, which leaves less room to polish off that pint of ice-cream. 

I call my way of eating a ‘Real Food Program’. If a food is processed, I try to avoid it. For lunch, I’ll either warm up a meal that is left over from last night’s dinner, or pick some lettuce from my humble garden and grill a piece of salmon or organic chicken breast to add on top. I also love my Beauty Berry Smoothie, which is 1/2 cup kale,1 cup frozen organic blueberries, 1 cup unsweetened almond milk, 1 scoop collagen powder, and a dash of cinnamon. My go-to healthy recipes are on my website, LiveYoungLifestyle.com.

I cook diner almost every nightbecause I like to feed my family healthy meals, and I want to know exactly what I’m putting into my body.

Over the years, I’ve discovered that even the ‘healthy recipes’ found in cooking magazines and websites can be made healthier… and still taste delicious.

My adventurous family has been my guinea pigs for all of my cooking triumphs and failures. As someone who likes to experiment, many times I have ruined entire meals, but the important thing is to keep trying. I tell my clients: don’t be afraid to try a new recipe, the worst thing that could happen is you ruin it, have a good laugh, and order takeout. But you never know — some of the recipes you try may become family favorites.  

Another good incentive to eat well is that healthy eating promotes healthy skin. Nutritious food and healthy supplements work from the inside-out, while daily skin care works from the outside-into combat the ‘battle scars’ that manifest on our faces as wrinkles, sun spots, loss of collagen, lost elasticity… all of the things that show our age.

When my day is done and it’s time for my 8 hours of sleep, it’s important to thoroughly wash the day off.

I never go to sleep without completely washing off every last stitch of makeup, sunscreen, and other products. 

My nightly skincare routine is when I use my power-house products and treatments. First, I thoroughly wash my face with Phisoderm using a Clarisonic brush. To stimulate collagen and promote cell turnover, I start by dry-brushing my entire body every night before I shower. After showering, I apply ROC Retinol Correxion Max Daily Hydration Cream to my body, especially my arms and décolletage. This product exfoliates without overly dying. Your neck and body secrete water, so moisturizing those parts are essential. 

Your face, on the other hand, secretes oil, so if you over-moisturize your face, your skin cells will become lazy and will not produce moisture from within. It seems counter-intuitive, but your skin will begin to make its own oil if you dry out the outermost layers. 

Unlike the products I use for my body, my night time skincare routine for my face is drying to promote cell turnover, stimulate collagen, and shrink pores.  

After washing, I scrub with ZO Skin Health Complexion Renewal Pads, followed by an application of ZO Skin HealthGrowth Factor Serum. 

I’m also a big believer of micro-needling at home, so every night, I use Nurse Jaimie’sSkin Stamp around my eyes and on my eyelids, and once a week I use it on my entire face and neck. It’s a micro-needling stamp, which creates tiny perforations in the skin that helps to stimulate collagen and aids in product penetration. I love Nurse Jamie’s EGF Eye Cream, which I also use every morning. My last step is prescription-strength .05% Retinoic Acid Cream(Tretinoin). Originally marketed for acne, it’s now one of the leading ingredients in anti-aging skincare. Continued use does make you more susceptible to the sun, so sunscreen is still a must!

Right before I go to bed, I drink another large glass of water and  take a packet of Live Young Anti-Aging Vitamins and Live Young Hair, Skin and Nails supplements.

There you have it —a day in the life of an anti-aging consultant. I do what I canto defy aging because until that futuristic Jetson’s cartoon becomes a reality, keeping myself healthy is an act of self-love.

NOTE: Any and all products that are not my own are mentioned here because I believe in them. I make no money as an ambassador for any product or procedure.

You may also enjoy reading The Awakening of Sleeping Beauty: Tragedy, Humanity… and Lipstick by Zainab Salbi

The post The Daily Grind: Anti-Aging Regimens of Self Care and Self Love appeared first on BEST SELF.

Working out is good. We all know that. But an eco-friendly workout is not only good for your mind, body and spirit, it’s also good for the planet

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Adopting a workout habit is a challenge. Making your workout eco-friendly might seem like an insurmountable obstacle. But there are many ‘life hacks’ you can employ to achieve your best physical performance without leaving a significant carbon footprint. 

Here are some useful tips to make your workout environmentally-friendly:

1. Buy Brands of Clothing Made from Recycled Materials

Unless you have been living under a rock, you know that there is a whole industry out there dedicated to the production of sportswear. In keeping with modern sensibilities, many of these brands are altering their way of producing clothes by officially going green with sustainable manufacturing practices and innovative materials. 

For example, you can turn to brands such as Rockay, which strives to use recycled materials (including ocean plastic) in fashioning quality running wear which meets the highest safety standards — especially regarding flame resistance. Patagonia is another leading eco-friendly brand of climbing accessories and outerwear for those of you that like to partake in mountaineering activities in the grand outdoors (or the urban jungle). 

If you are practicing yoga, Suga mats are renowned for being constructed of eco-friendly materials. You can also take a look at products from the United by Blue brand (which prioritizes recyclability as part of their craft process), and Shift to Nature. 

You also have an option to turn to more recognizable brands that have also embraced a green agenda, such as Adidas which has decided to lead by example by repurposing plastic waste into solid materials for their special lines of clothing and shoes. 

Of course, once your eco-wear wears out, dispose of it at a recycling center as opposed to tossing it in the trash. That way, your clothing can be repurposed yet again.

2. Adopt Eco-Friendly Practices

Embrace the great outdoors — You don’t have to drive to the gym every day and poison your environment. In fact, you don’t have to go to an over air-conditioned gym at all. Instead, you can simply get into your green sportswear and hit the grassy fields of the closest park to do an exercise routine amidst the greenery that will do wonders for your immunity. This is an amazing option for people that practice yoga since you can pretty much do it anywhere you like as long as you bring your mat along. 

Jog whenever you can — For thousands of years, humans had to rely on their own physical energy and their own two feet to hunt and gather. In that sense, we are quite literally designed by nature to move and run. Simply going out and jogging at a modest pace (or even power walking) will yield incredible benefits: You will sleep better, improve your circadian rhythm, promote the secretion of hormones that have a positive impact on your body, strengthen your muscles, and increase your endurance. 

Workout at home — For specific training or comfort during inclement weather, you can always bring your workout home. There is so much you can do with a few pairs of weights, an exercise ball, and a yoga mat. Not only will you save time and money, you will also minimize your carbon footprint by not driving to the gym. 

Own a reusable water bottle — One of the simplest green shifts you can make is to use a reusable water bottle. There are many brands, in both plastic (make sure they are BPA-free) and metal, and many come with attachments or harnesses to easily hold your hydration in place while you exercise. For longer treks on foot or bike, consider a lightweight hydration pack with a refillable bladder.

Bike everywhere — Use a bike to commute to work and dart around town. This will cut down your contribution to the local air pollution while adding more mileage to your daily cardio exercises. Biking is also undeniably convenient since you’ll never get stuck in traffic! Doing it even a few times a week makes a difference. 

There is a myth that eco-friendly practices cost money. Quite the contrary. Pretty much anyone can adopt green habits and most of them will actually save you money in the long run. This is particularly true for eco-friendly workout practices, which additionally benefit the planet and foster a deeper connection to nature. 

So, are you ready to re-think your fitness routine?

You may also enjoy our Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post Tips to Make Your Workout Eco-Friendly appeared first on BEST SELF.

Recovery from alcohol addiction is possible — but first you need to admit that you have a problem

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When I was drinking, I constantly lived my life under alcohol influence. My excessive alcohol consumption negatively affected my brain chemistry which eventually led to anxiety, cognitive impairment, and depression. Even when I thought my drinking was alright, my body was suffering from the negative effects of alcohol — as were my loved ones.

Alcoholism is a chronic brain disorder that affects people physically, emotionally, financially, socially, personally, and behaviorally. Accepting or admitting that you have a drinking problem should be the first step of recovery, but for me, denial was a significant part of my alcoholism. I lived in self-deception which made it hard for me to admit that I had a problem. 

My Problem with Alcohol Was Obvious To Others… But Not Me

Most addicts accept that alcohol abuse is a problem that is ruining their lives after they hit rock bottom. What constitutes the lowest point differs for different individuals. For some, this point is when they realize that they are no longer interested in their hobbies. For others, it’s when they find themselves in divorce or legal troubles.

For me, although my friends joked about my drinking, I wondered if they really considered it a problem. I dismissed people that came to me saying that I have a problem with alcohol, because in my perspective, my loved ones were blowing my alcohol consumption out of proportion.

Actually, I was agitated by their sentiments because I felt like they wanted to control me and bring me down. 

At some point, my problem with alcohol became obvious to my loved ones, but not to me. I could run out of money, miss friends and family meetings, and even change my priorities when a friend invited me for a drink. Yet, even having serious financial problems didn’t stop me from finding joy by making new friends in the clubs and spending a huge chunk of my earnings on alcohol.

As research points out, poor control of behavior is usually associated with excessive alcohol use. Today, I know that this was the reason I always had conflicts with people that tried to help me see the negative effects alcohol was having on me.

Neglecting My Responsibilities and Self-Care

When I was drinking, I never valued family time. I missed many of my kids’ softball games, but this was not a big deal to me. After all, I told myself, there will be many more to attend in the future. I would hang out at weird hours with new friends, some who didn’t have jobs or the kind of responsibilities I had.

But the fun we had while drinking together made me neglect my own duties. 

I used to borrow money from friends and relatives before the next pay day to pay for my alcohol. Sometimes I didn’t have money to pay rent or pay back what I owed others. This went on and strained my relationship with others although I tried to convince myself that many people borrow money that they are unable to pay back, so no big deal. 

My loved ones complained about the company I kept and the money I spent, but I usually told them not to choose my friends for me. I still remember the conflict I had with my mother when she suggested that I seek inpatient treatment to get away from my friends. Though she wanted the best for me, I was completely against it.

Escaping the Pain

Alcohol had instilled an addiction mindset in me. This mindset led to an array of excuses and fueled a sense of entitlement in me. I was hurting and in need of justification or redemption, so I kept turning to alcohol — the friend I could always count on. Unfortunately, I only found temporary relief from alcohol. 

My addiction snowballed to the point where I was unable to do anything without drinking. Getting out of bed and heading straight to the fridge for a drink became a norm, a habit which got me deeper into trouble. 

Recognizing Consequences

My loved ones suggested that I seek help at an inpatient or outpatient rehab center, because my alcoholism was manifesting as anxiety, cognitive impairment, and depression. My doctor also warned me that I would develop liver disease if I didn’t quit or reduce my rate of drinking. 

My job was also at stake because my boss had already sent me two warning letters about my alcoholism and its effect on my work performance. My relationships with my wife, children, mother, and neighbors were also strained by my drinking and associated behaviors. 

It was the combined consequences of all these factors that made me acknowledge my problem with alcohol and my need to do something about it.

But knowing that I had a problem with alcohol and seeking help for it were different things.

Being Honest with Myself

Since I didn’t know the difference between the two, I took time to learn about them. I realized that I had to be honest with myself and others. I had to agree that continued alcohol consumption was detrimental to my health and relationships with others. And because I was unable to quit drinking on my own, I had to accept that I needed to get help at an inpatient or outpatient treatment. 

Once I made this decision, I talked to my employer who agreed to let me resume my duties at work after I completed my treatment.

The Bottom Line

Thanks to the professional assistance I received at rehab, I came to terms with the real effects of my alcoholism. Though it wasn’t easy, I overcame my withdrawal symptoms. I also learned new habits to avoid the temptation of drinking. Today, I’m happy to report that I have lived a sober, responsible, and healthy life for two years.

If you or a loved one struggles with alcohol addiction, please get help. Recovery is possible — but the first, and arguably hardest, step to ending your addiction is admitting that you have a problem.  

You may also enjoy reading From Medication to Meditation: A Journey From Depression to Peace by Laura Bishop

The post Recovering From Alcoholism: Admitting I Have a Problem Was the Hardest Part appeared first on BEST SELF.

Weight lifting is a wonderful way to strengthen your body but it’s essential to do your resistance training properly to avoid injury and maximize results

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Resistance training is a fantastic tool for reshaping your body and boosting your health. However, if not done right, it can be dangerous. It’s essential to start slowly and use proper technique.

Resistance training offers a wide range of health benefits. These range from reducing the risk of developing dangerous conditions, such as type 2 diabetes or cardiovascular disease, to reducing cholesterol levels and strengthening joints. However, these benefits come at a price: the risk of injury. This is especially true for new moms eager to get back in shape and reap the weight loss benefits of weight training.

Here are 5 tips to make resistance training safe and effective for beginners:

1. Get Your Rest

Rest is your best protection when working with weights. The most important safety rule for everyone who does resistance training is to avoid overloading individual muscle groups, so you need to take a full-day break once every three days. During this time you should not go near any weights, but you definitely should do some light exercise such as basic yoga or swimming. It might be best to remember your fitness roots and engage in play which can be transformed into exercise. Hear that, moms? 

2. Start Simple (But Be Consistent)

Resistance training offers great results for weight loss, but it’s not a low-impact form of exercise. As such obese and severely overweight people are at particular risk of joint and skeletal damage. If you are already suffering from these complaints, you need to be extra careful with weight lifting. Again, baby weight-shedding moms need to be more careful here as pregnancy often results in various bone and joints problems. If you have any of those, talk to your doctor before you start lifting weights. Sadly, some exercises might be completely prohibited depending on your condition.

If you carry a lot of extra weight on you, it’s essential that you start with the most basic dumbbell workout and keep the resistance to a minimum. You might not even feel the impact of it the first few times you repeat the workout, but you’ll definitely start feeling the positive effects and seeing the positive changes within a few weeks.

Consistency is key to success in any type of weight loss program.

But this doesn’t mean that you have to invest in an expensive gym membership to stay in shape. To get a good workout anywhere, you should equip your home (and perhaps your office) with basic tools for resistance training. This “minimum strength fitness kit” should include dumbbells, resistance bands, weights, and a barbell. 

3. Stretch After Lifting

To achieve the best results for your body, it is important to strengthen and lengthen your muscles. This means that you also need to get flexibility training alongside your resistance workouts. 

It is vital to start and end every workout with some stretching and to practice yoga or some other flexibility-oriented techniques on your rest days. This way you will be able to reduce the risk of common resistance training injuries as well as cut down on the muscle ache that is unavoidable when you start exercising.

4. Mind Your Form

Maintaining perfect form is critical in resistance training — and not just because you look better when lifting weights the right way (although you do!). The important reason is that moving correctly minimizes the risk of injury and maximizes the potential benefits of each exercise.

Form is much more important than speed and intensity for resistance workouts. This means you should go slow at first and focus completely on the precise movement.

It’s also the reason why it is best to start your resistance exercise with a trainer. If that is not possible, watch several YouTube videos which analyze and explain every exercise, and then practice these slowly until you can perform them perfectly. 

As a beginner you should do 8-12 reps — or even less, depending upon your level. There should be no rush in the beginning and later it will become easier as you develop muscle memory.

5. Do Your Cardio

Strength training should always go hand in hand with cardio, especially if your main goal for exercising is to lose weight. Professional bodybuilders usually have a few days of intense cardio workouts a week mixed with their weight lifting. Another common practice for pros is to add a 30-45-minute-long cardio session to a resistance workout.

However, as a complete beginner, you should not risk the extreme loads that such training requires. Instead, you should start your resistance workouts with about five minutes of aerobic warm up. A light jog or some lunges would work best for this.

The only exception is swimming, which is a perfect exercise for ‘rest days’. This low-impact cardio will tone all your muscles and make them hurt less after your intense resistance sessions, so practice swimming as often as you can to complement your strength-building strategy and improve your overall well-being. If possible, particularly if you suffer from joint aches, do some light aerobic exercises in the water. 

New moms can get their basic cardio by playing with their baby and a ball. They can also join you during the stretching part of your workout. Doing so will help get your precious child into sports while they are young, while also helping you to stay strong and healthy! 

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post Resistance Weight Training for Beginners appeared first on BEST SELF.

A diet without meat, dairy, sugar or alcohol may seem restrictive, but the benefits to your health — and the planet — are numerous

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A macrobiotic diet is not just about food choices. It’s a complete way of life with the potential to help you take care of yourself in concert with nature to be healthier, stronger and less prone to all kinds of illnesses. 

What does a macrobiotic diet include?

• Organically grown food
• Fresh fruits and vegetables
• Soy products
• Legumes
• Wholegrain cereals
• Nuts and seeds
• Plant drinks
• Algae

What does a macrobiotic diet not include:

• Meat 
• Diary products
• Eggs
• Plain sugars and sugary foods
• Alcohol

In our modern world of increased stress and inescapable exposure to toxins in the environment, the benefits of a macrobiotic diet are numerous. But a macrobiotic diet may not be a fit for everyone, which is why there are many debates about a diet without meat or dairy. But there are plant-based alternatives to provide protein, as well as vitamin B supplements.

Wondering if a macrobiotic diet is right for you? Here are some important health benefits and guidelines:

1. Increase energy

Whole grains and vegetables are full of complex carbohydrates, which are absorbed slowly into the bloodstream so there is no immediate demand for insulin. Subsequently, the body gets constant energy, which allows people to be more effective and less tired with fewer energy swings.

2. Prevent obesity

Simple carbohydrates found in white sugar, honey, and corn syrup are not part of macrobiotic diet. Although these simple sugars give a short-term burst of energy, they also create an energy crash. The consumption of sugar, which demands the release of insulin, has been linked to obesity because insulin is also known as fat storage hormone.

3. Anti-aging effects

Wholegrain cereals are rich with fiber and vitamin B, both of which are known to have rich anti-aging components. Healthy nuts and seeds are great anti-aging foods. Plant drinks made with fresh baby barley and wheat are rich with chlorophyll and antioxidants, which keep us looking young and healthy.

4. Eat organic foods 

Organically grown food decreases pesticide exposure which is associated with cancer, infertility, and even some chronic illnesses.

5. Eat fresh (not frozen) fruits and vegetables

Frozen vegetables and fruits lack ‘vital energy’, an important element of macrobiotics. Fresh food contains a wide range of nutrients, such as vitamins, minerals and enzymes, which generally improve health and immune systems.

6. Eat low-fat and high-fiber foods

These foods help lower the risk for cancers such as colorectal, ovarian, and prostate cancer, as well as diabetes.

7. Eat wholegrain cereals and flour rich with vitamin B

A diet rich in whole grains decreases the risk of heart disease, type 2 diabetes, and some forms of cancer. A wholegrain diet also helps maintain a healthy bowel and healthy bacteria growth. 

8. Avoid saturated fats and hydrogenated oils

Saturated fats, found mostly in animal products, tend to deposit within the cells, organs, and arteries. If eaten in excess, saturated fats can cause numerous health problems. Unsaturated fats, on the other hand, are very healthy if eaten in moderate quantities. They can be found in nuts, seeds avocados and some vegetables. They are fluid in the body and fulfill important chemical and transport functions.

9. Replace red meat with quality plant protein and legumes

Red and processed meat — such as bacon and sausage — increase inflammation and the risk of some diseases. Beans and legumes, on the other hand, are rich with iron, potassium, calcium, vitamins, minerals and antioxidants.

10. Consume algae 

Algae contain myriad nutrients, minerals, vitamins, proteins, amino acids, chlorophyll and fiber. Algae are rich with iron, calcium and magnesium, which helps maintain strong bones and healthy blood system. They also help to reduce anxiety and mitigate sleep disorders.

11. Eat nuts 

Nuts are rich with fiber, omega 3, vitamin E and selenium. They also contain many antioxidants and phytonutrients which fortify the immune system. Omega 3, known as one of the ‘good fats’, also lowers LDL cholesterol, essential to lower the risk of heart disease.

12. Eat seeds 

Seeds are full of omega 3 fatty acids, iron, calcium and magnesium. They act as antioxidants, aid in weight loss, and contribute to overall health.

13. Eat organically grown (not genetically modified) soy

Organic soy has many health benefits thanks to its phytoestrogens. It helps to maintain estrogen levels in women who entered in menopause, and it also protects against Alzheimer’s disease, heart disease and osteoporosis. 

14. Eat fermented foods 

Fermented soy products are more easily digested and have more nutritional value.

Fermented foods contain enzymes which help to reduce high cholesterol levels in the blood while supporting the digestive and immune systems, which can help prevent certain diseases, including cancer. 

15. Use only natural cooking utensils, not plastic 

Plastic utensils are to be avoided because they often contain harmful BPA. Instead, use glass, wood, enamel and stainless steel utensils and serving pieces.

[Disclaimer: Health-based content published by Best Self Media is not intended to be interpreted as medical advice, nor to replace the recommendations or counsel of a medical professional. Rather it is our intent to present valuable perspectives from the experiences or research of our contributors.]

You may also enjoy reading Recipe: Spring Veggie Lettuce Wrap by Dr. Will Cole

The post Health Benefits of a Macrobiotic Diet appeared first on BEST SELF.

Mornings set the tone for the rest of your day, so make a morning routine that energizes you and prepares you to succeed

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Did you know that a healthy morning routine can set you up for success? 

Most of us only have 25,000 mornings in our adult life, so it’s vital to make the most of this time. Here are what three successful people include in their morning routine to help them have a productive morning:

• Ex- President Obama starts his day with a cardio and weight-training workout at 6:45am and then takes breakfast with his family.
• Steve Jobs started his morning by asking himself the question: “If today was the last day in my life what would I do differently?”
• Jane Austin started her day playing the piano, preparing breakfast, then eating with her family before starting her writing.
• Richard Branson, the Virgin Group CEO, gets up at 5:45 am for some workouts before he takes breakfast.
• Tim Cook, the CEO for Apple, starts his day at 4:30 am by sending emails before he goes to the gym at 5 am.
• Jack Dorsey, the Square CEO, wakes up at 5:30 am to go for a six-mile jog.

Here are a few benefits of a Healthy Morning Routine

What do you do immediately after you get up from your bed? Do you just walk out of the door or do you engage yourself in some few exercises before you take breakfast? A healthy morning routine can make a huge difference between whether your will have a successful day or a monotonous one — whether or not you are famous. A healthy morning routine can reduce your stress levels, make you happy throughout the day, and increase your productivity at the workplace. Additional benefits of a healthy morning routine include:

Improves problem-solving capabilities

Having a morning routine helps you to set your priorities, make plans, and adhere to them. Or to learn when to be flexible and adjust to changing circumstances.

Mornings become stress-free 

Having a set plan of what you are going to do once you wake up means there is no guesswork. You know that after going to work out, you’ll head to the kitchen to prepare breakfast, then head to work. 

Fulfills you emotionally and spiritually

To ensure your morning routine fulfills the whole of you, start by meditating. This puts your body at rest and mind at peace, devoid of negative thoughts. You can also start your morning by reviewing your goals for the day, month, or year – both personally and professionally –  so that you’re on track with what you want to achieve in life.

Some steps to build a Healthy Morning Routine

Start your morning routine the night before. You need to get quality sleep — 7-9 hours — so that you can start your morning off right. To get the best sleep:

• Don’t use electronics before you go to bed
• Get a good mattress and pillow
• Minimize distractions (like your phone) 
• Avoid eating right before heading to bed 

Don’t make it complicated

You don’t need to go jogging, workout at home, and still go to the gym. If you plan to do a lot of things in your morning routine, you may end up doing nothing at all, paralyzed by overwhelm. You can start with one thing, then two, and gradually take on more in time.

Do some testing

Test drive the things you’ve decided to include in your morning routine to make sure they work for you. It is said that it takes 21 days to form a habit, so be patient.

Have a reminder

Write a note and place it somewhere that you will always see it, or try these tools to keep track of your habits. 

What to include in your Morning Routine 

1. Get up early

Go to bed earlier than usual to help you get up early to do for your morning routine. Getting up earlier can also boost your productivity and make you more creative.

2. Fix your bed

Shame on those who get up and leave the house without making their bed! Making your bed should be your first task of the day, because it provides order in your home, and therefore in your mind, and energizes you physically to tackle the next task and the next. 

3. Say something positive

Speaking positive things about what you want your day to be will help you visualize things you want to achieve that day. The more you focus on your affirmations, the more you’ll begin to believe that you will accomplish your goals.

4. Don’t make decisions

The morning is best suited for creative pursuits when your mind is open and free. Making important decisions in the morning drains your brain and can bring stress or negativity to your whole day. Therefore, decision-making tasks should be handled later in the day so that you have a free morning with fewer tasks to accomplish.

5. Drink lemon water

When you wake up, your energy levels are always down. To give them a boost, drink some lemon water to nourish your body with the energy it needs to carry you through the day’s activities. It also helps to improve your digestion and absorption of nutrients in your body.

6. Get some exercise

Studies have also shown that getting exercise in the morning helps to increase blood circulation, makes you stronger, mentally sharper, and releases endorphins. Other studies have also shown that exercise can help to combat depression and anxiety. The good thing about morning exercise is that you do not have to hit the gym hard; you can just take a short walk, go for a 10-minute workout, or have a quick yoga session.

7. No screen time before breakfast

Opening emails or checking Facebook messages can ruin your morning because you will start to think about other peoples’ agendas before addressing your own. Instead of opening your computer first thing, start your morning by meditating, exercising or praying…then setting your intentions for the day.

8. Eat a hearty breakfast

Ever heard the saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper?” This is the right time to apply it. What you eat in the morning is what fuels you for the day’s work and can make or break your ongoing performance. So, eat a proper breakfast to avoid getting hungry during the day. Avoid high-sugar and high-carb breakfasts; instead eat smoothies (ideally with at least half vegetables), a low-sugar yogurt parfait, or high-fiber foods like oatmeal and whole grains. Also include healthy fats and lean protein to fuel your body and your brain and give you sustained energy for the day.

9. Take a cold-water bath

Unlike what happens with a warm or hot water shower, a cold-water shower can boost your blood circulation, help your body process unhealthy fat, and stimulate the creation of dopamine in your body.

10. Set your daily goals 

Studies have linked having clear goals with a huge increase in confidence and feelings of control. Knowing what you are supposed to accomplish for the day puts you on the right motion and track, but it is important toset goals followed by the action steps you will take to accomplish those goals. 

11. Clean your workspace

A tidy work environment removes distractions and can help improve your concentration which, in turn, can help you to be more productive. 

12. Don’t multi-task

Multitasking can hurt your productivity, whereas doing one task at a time can improve your productivity. Since the brain is programmed to handle one task at a time, multitasking can reduce your performance tremendously. 

>For a deep dive into tips for waking up, visit How to Wake Yourself Up: 19 Quick and Long-Term Ways.

You may also enjoy reading How To Improve Your Time Management Skills by Martha Jameson

The post Have A Fantastic Day: A Morning Routine that Sets You Up For Success appeared first on BEST SELF.

A collection of tips to help you lose weight effectively and healthfully — without losing your sanity

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There is no reason why your body cannot be the best it can be. We all can’t have the figure of super models or celebrities, but it is perfectly reasonable to maintain a healthy figure without succumbing to the pressures of societal expectationby opting for crash diets or weight loss surgery.

Have The Right Mindset

Losing weight isn’t only about looking good. People lose weight to improve their health by decreasing their blood pressure, their risk of heart disease and type 2 diabetes, and their cholesterol levels. To lose weight, it’s important to understand why you gained it in the first place.

A lot of the time we eat when we are sad or stressed. 

One way of overcoming mood-related obstacles is by engaging in mood-independent behavior. Some studies have revealed that a history of trauma negatively affected compliance with weight loss regimes, which probably stems from a skewed relationship between the individual and their food. Rewiring that relationship is important to lose weight.

Another important aspect of weight loss is motivation. Have you ever found yourself being thoroughly motivated to exercise on the first day, and then, due to your pain from a tough workout, a month has passed and you’re wondering why you’ve suddenly outgrown your jeans? 

To avoid this cycle, create a system to motivate yourself every day, whether it’s through motivational posters, or little Post-Its reminding yourself why you want to lose weight. One important way of staying motivated is setting realistic goals. It isn’t possible to obtain a bikini-ready body in three weeks, even if online ‘quick fix’ methods try to convince you otherwise. 

Try light exercises for the first week, instead of doing heavy lifting right off the bat.

Then ease your way into more moderate exercise for the next two weeks. Depending on how your body responds, you might be ready to do rigorous exercise by the fourth or fifth week.

When you measure your weight, you’re measuring more than simply body fat. If you engage in intense exercise, your weight may remain the same, but your body fat would’ve been replaced by your muscle mass. Focus on your body fat percentage instead of your overall weight. A convenient way to understand your body and figure out your weight loss goals is to use a BMI index — an algorithm that tells you if your weight is proportional to your height. It calculates your proneness to health risks as well. Ideally, your BMI should be below 25.

The Do’s of Weight Loss:

1. Eat on a regular schedule

A common misconception is that if you eat less you will loss more weight. In reality when you are starving yourself your body’s instinct is going into survival mode. That means your body thinks they will not be fed for a long time and thus will start holding on to the sugars, fats, and other important substances which actually you are trying to lose. To avoid this, eat regularly throughout the day to stabilize your metabolism instead of gobbling up junk foods to satiate hunger pangs. 

2. Drink lots of water

The human body is 70% water. There are studies that show that water consumption increases the rate of calorie burning, so the next time you are on a weight loss plan, make sure you drink lots of water.

3. Create a meal plan

When you are on a strict diet regime, plan ahead. Do your grocery shopping and prep your meals for the week. If you wish, add a cheat day on your weekends as a treat for your hard work the rest of the week. 

4. Cut down on simple carbs

Refined carbs are highly processed, fried or refined. Apart from their harmful effects on the body, these ‘bad carbs’ reduce the blood sugar content of your body which can result in hunger pangs and a pot belly.  Ignore your cravings and restrict those white, processed breads, pasta and prepackaged foods. Instead, prepare meals full of whole grained products like oats, wheat germ and quinoa. 

5. Increase protein content

Another common misconception is that all kinds of food contribute to your weight increase. But regular protein intake — especially from meat, poultry, seafood, legumes, etc. — helps to increase the feeling of fullness, thus indirectly reducing your weight.

6. Get regular sleep

Regular sleep is extremely important for weight loss. Studies show that women who get at least 7 hours of daily sleep are 33% more likely to lose weight. 

7. Travel

Travelling enriches the mind and fulfils the soul. But travelling can also help you lose weight by decreasing your stress levels and improving your overall health. When you deliberately expose yourself to different environments and elements, your immune system gets a boost. A more immune body begets a healthier lifestyle. And a healthy lifestyle begets weight loss and fitness.

8. Be active

Movement is the key to losing weight. Hiking or adventure sports are a great way to reduce your weight. But any activity that gets your body moving will help you reach your weight goal.

The Don’ts of Weight Loss:

1. Eat empty calories
2. Consume weight loss pills
3. Replace water with soda, or any sugary drinks
4. Use a weighing scale
5. Get surgery (unless medically necessary)

If your weight becomes a health risk, and no other solution is providing results, then you may wish to check out options for weight loss surgery. You may also be interested in exploring the benefits of medical tourism to have surgical procedures performed in other countries.

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post A Healthy Approach to Weight Loss for Women appeared first on BEST SELF.

Self-care may seem luxurious, but it’s essential for mind/body health and doesn’t have to be expensive if you try these soul-soothing, at-home treatments

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Having a total body, mind and soul reset is something that everyone can use now and then — and that can be accomplished through self-care.

The good news is that many treatments overlap in terms of helping the interconnected parts of yourself.

Even better, many of these treatments can be done at home without the cost of professional spas or procedures. If you are looking for some effective and easy self-care treatments to nurture yourself, here are five suggestions:

1. Hair Mask

Our hair is one of the first things people notice about us since it frames our face and is almost always on display. One way to give your hair some special attention during your next self-care session is a hair mask (something you can easily make yourself) with common, inexpensive ingredients.

Typical ingredients that you will find in various types of hair masks include:

• Coconut oil
• Lemon
• Egg
• Fruit
• Honey
• Sugar
• And other common household ingredients

The reason this is a great treatment is that these masks are quick and easy while also being potent and highly effective. You get fantastic results for minimum time and effort (a great quality for those of us with busy schedules) because most hair masks can be completed in about 20 minutes. Hair salons might cost an arm and a leg for these types of treatments but doing it at home is easy and cost-efficient!

2. Hot Towel Scrub

If you are looking for the feel of a luxurious spa day without the price tag, a hot towel scrub can be a great way to simulate your very own. Body scrubbing with a hot towel can be done at any point throughout the day with just hot water and a small towel or standard washcloth. 

The main benefit of this treatment is that it activates the lymphatic system, calms the mind, reduces tension in your muscles while relieving stress.

Additionally, it can help promote circulation and open up your pores (a great way to release toxins and also get a deeper cleanse).

All you need to do is follow these steps:

1. Fill your sink with hot water
2. Add a few drops of essential oil (optional)
3. Place towel in the hot water and wring it out
4. Begin to gently scrub your skin while the towel is still steamy
5. Scrub until skin becomes slightly pink
6. Reheat the towel after completing each section of your skin (hands, arms, shoulders, neck and face, chest, back, abdomen, and so on)

Whether you do this in the morning to help you wake up or in the evening to help you relax, it’s a great self-care treatment to nurture your body, mind and soul on a regular basis.

3. Facials

You’ve likely heard about at-home facials before, and perhaps you’ve even tried them out yourself. That said, there’s nothing wrong with returning to a familiar friend in the self-care department, especially since facials can leave your skin not only looking more radiant, but also feeling much cleaner and healthier.

Whether you want to try out some DIY face mask recipes or pick up some reliable brands from the store, just try to keep in mind the basics of skincare:

• Moisturize: Hydration is critical in keeping your face soft and healthy. Not moisturizing enough may not only lead to dry and flakey skin but also to blemishes like acne, dark circles or redness. This can easily be avoided with conscious moisturizing on a regular basis.
• Exfoliate: If you let your pores remain clogged with dead skin cells and other debris, you will likely be wasting your time with any products or masks you use since they can’t properly penetrate deep into your skin. Make sure to exfoliate on a regular basis so that your pores stay clean and clear.

Once you make sure you are consciously maintaining both of these things, you are good to go with really any type of face mask that properly targets your unique concerns and skin type.

4. Saran Wrap Foot Treatment

Stay with me on this one, because I know it definitely sounds weird! I was hesitant to try it myself, but it actually works like a charm and leaves my feet feeling smoother and more refreshed than ever.

All that you need to do this treatment is large socks, Saran wrap (or other plastic wrap), a moisturizer of your choosing (standard lotions, coconut oil, paraffin wax, etc.) and a towel. Before going to bed, take extra care to wash your feet with hot water and then towel dry them. After that, simply apply generous amounts of moisturizer, wrap in the plastic wrap, pull the socks over and go to bed! You can leave the towel under your feet as you sleep to make sure you don’t accidentally cause a mess, but if you secure everything properly, this shouldn’t be an issue.

This is an especially wonderful and nurturing treatment if you are short on time because it does pretty much all of the work and deep moisturizing while you are sleeping, so it doesn’t cut into your day at all!

5. Beverages for Detox

This is one of my favorite self-care treatments that I discovered through my personal love for both hot and iced tea. I’ve had a lot of struggles with bloating, fluctuating weight, and generally sluggish digestion. It wasn’t something that I wanted to readily talk about with friends, so I just carried on with the assumption that it was normal.

Dr. Sarah Bennett, a naturopathic physician in Scottsdale, actually recommended hot ginger tea or hot water with lemon to me when an interview turned towards more personal conversation: “I have a lot of consultations with people regarding concerns about things like weight, digestion and internal concerns. Sometimes, it requires an intensive reworking of diet and lifestyle habits. Other times, it can really be as simple as knowing what natural ingredients will stimulate healthy digestive activity by detoxing your body.

“Things like lemon and ginger are actually some of the best ingredients for this, and they can be delicious in tea or hot water. It can leave you not only feeling better in a literal sense, but also looking less bloated and worn out.”

Since reading this, I always make sure to incorporate lemon ginger tea or simply hot water with lemon into my morning and nightly routine. It’s a great way to start and end the day, and it’s incredibly inexpensive and easy to stick with!

In Summary

We all want to make sure that we stay on top of self-care so that we are relaxed and as healthy as possible, but sometimes that can seem like an expensive and/or time-consuming concept. All of these treatments can be done on a regular or even daily basis, so incorporate them into your daily routine as often as you see fit! After all, you deserve it.

You may also enjoy reading 3 Steps to Love Your Body: A Morning Ritual to Expand Self-Love by Dain Heir

The post 5 Easy & Nurturing Self-Care Treatments You Can Do At Home appeared first on BEST SELF.

A good night’s sleep may seem like an impossible dream, but here are 5 things you can do to wake up feeling more rested and productive

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When was the last time you had a good night’s sleep? Do you remember how good it felt?

This happens because the body and brain have the time to regenerate, cleanup, and organize your thoughts and memories. In fact, sleep has been scientifically proven to be the best cure for when you feel unmotivated, down, and less productive than usual.

If you tend to feel tired and grumpy, here are 5 things you can do to improve the quality of your sleep.

1. Respect your Natural Sleep/Wake Cycle

Back in the day, when our ancestors had no idea what electricity was, we lived in complete sync with the sun. As the light dimmed, we would get sleepy and by the time it was complete darkness, most people would already be snoozing. With new discoveries and inventions (such as artificial light), our sleep pattern changed so we no longer went to sleep when the sun sets. 

But our bodies need to have a rhythm that feels natural, a rhythm which is different from person to person.

Ideally, you should have a bedtime and a time to wake up that remain unchanged day to day. This sets the internal clock and improves the quality of your sleep. To make sure you have a constant cycle, avoid sleeping in (even if it is the weekend!) or losing sleep over work or fun. Also try to stay away from naps in the afternoon and fight off that after dinner drowsiness by taking a walk or doing something active.

2. Get a Better Mattress

We each have different preferences when it comes to our bed’s surface. Some of us like a softer bed while others enjoy a harder surface. Of course, most of the people fall in the middle and enjoy a mattress that combines softness and hardness.

To enhance the quality of your sleep, choose a bed that’s designed to adapt to your needs. Most modern materials and designs are engineered for customer satisfaction, but you should consider your preferences as well. For instance, the Purple mattress is specially designed to adapt to each user’s preferences. The surface is flexible and puts the focus on sustaining a properly aligned spine and a well-ventilated surface.

3. Control Exposure to Light & Electronics

Besides a mattress that keeps you too warm, the other nuisance in your bedroom is light, natural or otherwise. To keep the sun from waking you up in the morning before your usual time, get thicker curtains and make sure there’s no gap to allow light to creep in. Thicker curtains also help reduce the sound that’s coming through your windows which is an added bonus.

Next, make sure to remove all the big electronics from your bedroom such as TVs, gaming systems, computers, and so on.

Many of these electronics have a LED light that stays on when the device is shut down to indicate that power is on and the device is ready to use. While this LED light is tiny and doesn’t seem like a nuisance during the day, at night it can be quite disturbing, especially if there are several lights from different devices.

Of course, the LED light is not the only issue with these devices. The very fact that you have them in the bedroom is tempting and you may get used to falling asleep while the TV is still one. This is very damaging to your sleep quality because the light, sound, and movement stimulate your brain before sleep which can lead to insomnia. Specialists say that phones and tablets are equally bad for your sleep quality because many people like to keep up to date with social media or sending/reading emails while they try to fall asleep. So, put away those electronic devices and enjoy sleeping without stimuli.

4. Keep an Active Life

People who exercise on a regular basis have a better chance of a good night’s sleep. In fact, several studies have proven that exercise is extremely helpful to improve the quality of your snoozing. For instance, one of the studies proves that aerobic exercise helps sedentary adults suffering from chronic insomnia because the exercise activates various hormones that create a general state of well-being.

Although regular exercise helps you get rid of frustrations or any negative energy accumulated throughout the day, you should not do any strenuous activities too close to your bedtime because the effects could be reversed.

5. Don’t Drink Liquids Before Bed

If you want a solid 8-hours of sleep, avoid consuming liquids one or two hours before you go to bed. Otherwise, you may have to wake up during the night to go to the bathroom, a routine which disrupts the natural sleep cycle. The result is that you awaken tired and grumpy instead of well-rested and ready to take the world by storm.

Of course, you should keep well hydrated during the day — it’s vital for health. Doing so helps you to avoid being thirsty and needing to drink any fluids before going to sleep.

No matter how old you are, it’s never too late to implement good sleeping habits.

Your health and overall wellbeing will thank you!

You may also enjoy reading Is There Such Thing As Beauty Sleep? by Zoe Dobson

The post 5 Things You Can Do To Improve the Quality of Your Sleep appeared first on BEST SELF.

From learning teamworking skills to providing an outlet for growth, playing sports provides great potential for positive change

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For some of us, sports areabout having a healthy body and a healthy mind. For others, sports are their only hope to get out of their low-profile existence. Alex McCain, CEO at assignmentholic.co.uk, emphasizes that …

“Sports can create a fruitful environment for teenagers and adults alike. They challenges your mind, your body, and develops the skills you will frequently leverage later on in your life.”

Here are 5 inspirational and motivational stories about people whose lives were changed by sports: 

1. Neymar Jr.

Born in 1992 in Mogi das Cruzes, São Paulo, Brazil, Neymar grew up in a very poor environment playingfootball (soccer) on the streets and beaches close to his home.

His family was so poor — he had to go to the worst schools in the neighborhood, they couldn’t afford electricity, and once had to move into their grandparents house to save money, sleeping in a tiny bedroom.Since he couldn’t afford to learn proper English or to attend a proper school,he decided to do what he does best: play football. 

One day at the beach, he was spotted by Betinho dos Santos (a professional futsal player) while playing football with his mates. Recognizing his inherent talent, Betinho immediately took Neymarto futsal training, which ignitedhis strong passion for football.  

Neymar’s talent brought him incredible success on a world stage, but this doesn’t mean that his life was easy; in fact, his childhood was extremely tough and it is his grace in football which belies those challenges. 

Neymar suffered a terrible injury during his match against Colombia in 2014, breaking a bone in his back. An injury can be terrifying for an athlete, since it can abruptly end your career. Thankfully, this was not the case for Neymar.

Despite his earned success, Neymar struggled with fame and he made some unwise decisions during his matches and through his life of celebrity. But his career stands as a testament to how an undying commitment to one’s passion, against all odds, can completely transform life’s trajectory.

2. Luka Doncic

The Dallas Mavericks star had quite a rough life before he became a professional basketball player.

For Luka Doncic, basketball was the only way to keep growing and evolving beyond the hardships he faced as a young individual. 

Born in Slovenia, a third-tier world economy, Doncic connected with sports from an early age. While he was going through some very difficult times dealing with his parents’ divorce, Luka decided to tattoo himself with the following Latin phrase: “non-desistas, non-exieris,” which means “never give up, never surrender.” Despite his personal issues and setbacks, his passion, focus, and talent for basketball allowed him to ‘get out of his mess’.

At the age of 16, Doncic was playing for Real Madrid, becoming the youngest player in the history of Madrid’s team. Being so young and famous, everybody wondered if he could keep it up; this created an internal pressure to prove himself. More recently, he suffered a knee injury —but he is far from giving up. 

Dana DeArmond, a sports blogger, notes: “Luka Doncic is another example of how sports can change people’s lives. You are doing what you love and it you can get from rags to riches in the meantime.”

3. Lionel Messi

Born in Rosario, Argentina, the five-time Balon d’Or winner and Barcelona FC’s all-time-top-scorerhas more than 600 goals under his belt.

Lionel Messi started playing football (soccer) as a little kid, and by the time he was 11 years old, he was considered one of the best! At the same time, doctors diagnosed him with a growth hormone deficit. Messi’s condition didn’t allow him to play football unless he received treatment, but that was something that Messi’s family couldn’t afford at the time. After a long period of searching for the needed funds, his family asked for help from Barcelona FC officials. They generously offered them the financial support which allowed this young prodigy to continue his football career with the club. 

What’s important to note about Messi is that he knew exactly what he wanted from the beginning.

He knew that professional football would be his leap towards salvation. The odds were against him for ‘making it big’, yet his passion, confidence, and pure faith helped him find a way.

Messi had a hard path until he made it, but in the times he struggled he had his family by his side. We all need support in rough times, and we should all be as grateful as Messi is — when he celebrates his goals, he’s always looking and pointing up to the sky in tribute to Celia, his loving grandmother.

4. Usain Bolt

Usain Bolt is a sprinter of incredible talent thatmanaged to become a 9-time gold medalist at the Olympic Summer Games. 

Born in the rural town of Jamaica, a very poor country, Bolt started practicing athletics from an early age. His best memories are the special days that he used to play football and cricket with his brother, Sadiki. By the age of twelve, he was his school’s second-fastest runner, reaching 100-meter distances two times faster than his colleagues.

People use to call him “the fastest man alive,” because of his fabulous speed. 

On 16 August 2009, he broke the world speed record for the 100-meter sprint competition. With an average speed of around 37 kilometers per hour, Bolt finished the race in 9.58 seconds.

After earning several gold medals from the 2012 World Olympics and the 2013 World Championships, Usain struggled with injuries. He knew that he was prone to serious accidents, yet he was willing to assume the risks.

Today, his net worth is estimated at around $34-35 million.Most of this fortune is invested in humanitarian causes to help children coming from disadvantaged backgrounds reach their maximum potential.

He remained strong on his journey, as he could find motivation even in the darkest places: “I’d like to say to all my fans out there, thanks for all the support. And to all my doubters, thank you very much because you guys also pushed me.”

5. Muhammad Ali

Born Cassius Marcellus Clay, Jr. — and nicknamed “The Greatest” or “The King of Boxing”— Muhammad Ali was one of the most prominent figures in boxing and became a celebrity of world renown.

Born in a poor neighborhood of Louisville, Kentucky, Ali started boxing at the age of twelve. His father was a sign painter, so he grew up modestly, but not with extreme poverty. By the age of 22, he managed to win the World Heavyweight Championship in a match against Sonny Liston, a victory that would cast him as an icon of sports legends. In his entire professional career, he had 61 matches, with 56 of them being won and only 5 lost.

Ali was a fighter. In addition to all the matches in the ring, The Greatest also fought the U.S.government for years in response to his opposition to the Vietnam War and his refusal to be drafted. And then battled with Parkinson’s disease. Ali was always self-conscious and self-aware of his strengths and weaknesses. His disease, in contrast with his career, forced him look at life from a different perspective, and actually helped him accept life’s later challenges rather than allowing them to destroy him.

Ali understood himself well; he knew exactly how professional boxing would turn out for him — the ascent to greatness, and also his inevitable decline. His uber-confidence was palpable in all of his  fights, a reflection of both his charismatic showmanship and his athletic passion which propelled him to the pinnacle of his sport.

My Story

I am not a professional athlete. However, I’ve always seen the value of practicing sports, personally and professionally.

Basketball saved my life. When I was 10, the sports doctor who examined my entire team noticed some disconcerting sounds while checking my heart. Before clearing me to play, he urged me to investigate to see if I had any heart issues. I went to two doctors who both told me I wa fine. However, my mother was not satisfied and insisted that we dig deeper, so we went to a third doctor who discovered an urgent problem and sent me for immediate emergency heart surgery. Without it, I was told, I wouldn’t have lived. 

After my heart surgery, I didn’t play basketball for one year. I really missed it! I realized that it wasn’t just the passing or shooting; it was the entire atmosphere: the team camaraderie, the life lessons, the fun, the experiences. Whenever I wonder how someone can only think about themselves, I imagine that they probably didn’t play a team sport, or have any brothers, or had the chance to know what sharing actually means.

Sports can help people aim for a better condition than the one they had during their childhood; they can provide a path of growth where alternatives are not seen, instilling purpose, accomplishment and self-esteem.

For me, besides being a real life-savior, basketball was the #1 influencing factor that helped me grow my self-confidence both on the courtand in real life!

You may also enjoy reading Against All Odds: A Story of Triumph, Perseverance, Healing and Service by Shawn Wells

The post How Sports Change People’s Lives: 5 Amazing Stories appeared first on BEST SELF.

Diet plays an important role in fertility. Here’s a closer look at 3 diets that may be detrimental to becoming pregnant, and foods that can help.

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Just as we may adopt different fashion styles during different phases of our life, we should also consider adopting different dietary approaches based on our life stage. What’s appropriate for one stage of your life may not be appropriate for others… a truth that applies to many of the popular dietary trends out there when it comes to the pre-pregnancy and pregnancy periods.

Let’s look at 3 diets that may seem healthy, but are, in fact, not the most ‘fertility friendly’:

1. Low-Fat Diets 

Dietary fat has been maligned in the media for years. We were told that “fat would make us fat” or that “fat would clog our arteries”. But, the real story isn’t quite that simple. And, it’s certainly not the most nutritionally sound advice for fertility and pregnancy. 

In fact, one groundbreaking study showed that high intake of low-fat dairy foods was associated with infertility. Consuming a lot of low-fat dairy products (e.g., skim milk, 0% yogurt) may interfere with regular ovulation, therefore increasing the risk of infertility. This was not the case for study participants who consumed high-fat dairy. One can conclude that it was the ‘low-fat’ component of their diets that contributed to the ovulatory challenges, rather than the ‘dairy’ component of their diets. Given this, we may consider that low-fat dairy isn’t necessarily the health beacon that it’s been hailed to be; in fact, it could be interfering with your efforts to get and stay pregnant.

Beyond dairy, adequate levels of healthy fats are absolutely critical for maintaining a regular menstrual cycle.

Animal studies have confirmed that low dietary fat intake can interfere with ovulation. Other studies have shown that low-fat diets can lead to reduced estrogen and progesterone levels. This may be helpful for post-menopausal women facing breast-cancer risk but are less helpful for pre-menopausal women hoping to make babies).

The most important nuance in the fat discussion, however, is that the variety and quality of fat is what really matters when it comes to overall health and reproduction. Similar to low-fat dairy, consumption of trans fats (in items like packaged snacks and fast food) has been associated with infertility because trans fats mess with hormone signaling which is counterproductive when it comes to baby-making. 

Instead of trans fats, opt for a balance of saturated fats (e.g. dairy and animal meat) and unsaturated fats (e.g. olive oil and avocados), both of which are needed for healthy hormone production and signaling. And when it comes to quantity, aim for the Goldilocks principle: not too much, not too little, just right. 

2. Vegetarian Diets

Often associated with lower overall hormone levels and increased menstrual problems, vegetarian diets have can result in menstrual problems for women, such as irregular periods, heavy periods, and period pain, more so than experienced by their non-vegetarian peers. In small-scale studies, vegetarian diets have also been shown to induce ovulatory challenges. 

Vegetarians have also regularly been shown to have lower hormone levels than their meat-eating counterparts; not surprisingly, adequate hormone levels are essential for healthy menstrual cycles. Since the menstrual cycle is the foundation of fertility, menstrual cycle problems are a harbinger for fertility problems down the road. 

The reasons for these hormonal discrepancies between vegetarians and non-vegetarians are three-fold.

First, you need cholesterol, a form of saturated fat, to make hormones.

This is an extension of the point we discussed above, but it is important to understand that all sex hormones are made from cholesterol, which is mainly found in animal products. In other words, cholesterol is a precursor in the production of estrogen, progesterone and testosterone, all of which are needed for reproduction. Without adequate cholesterol, your body does not have the raw materials necessary to make sufficient sex hormones. 

Granted, plants do contain sterols — the plant-equivalent of cholesterol — and your body does make its own cholesterol internally, but your body generally needs more than these two sources to create the optimal level of sex hormones needed for successful reproduction. 

Next, certain nutrients are only available and/or are more bioavailable in animals than they are in plants. 

For example, despite the many sources of plant protein (e.g., beans, nuts), animal protein is more easily digested and assimilated than plant protein. Similarly, certain nutrients are converted more easily from animal sources than from plant sources (e.g., omega 3 fats, iron). And finally, certain nutrients, such as retinoids (vitamin A), vitamin D and vitamin B12 are only naturally-occurring in animal foods. All of these nutrients are critical for pre-pregnancy and pregnancy.

Lastly, many vegetarian diets are laden with soy products.

Soy is a phytoestrogen which means it mimics the functions of naturally-occurring estrogen in our bodies and can therefore interfere with our natural hormone levels. The last thing we want when trying to get pregnant is to have a large, external source of hormones interrupting our own natural supply and throwing everything out of whack.

The bottom line is that even the most well-intentioned vegan and vegetarian diets are associated with vitamin and mineral deficiencies which can increase the risk of unfavorable fertility and pregnancy outcomes. What might be an acceptable trade-off at other points in your life can become a barrier to success when planning for pregnancy.

3. Ketogenic Diets

As with fats, the Goldilocks principle applies to carbohydrates as well. Too many carbohydrates can contribute to blood sugar and insulin dysregulation issues, which can ultimately interfere with ovulation. This is often seen in cases of PCOS.

Too few carbohydrates can signal scarcity and survival to your body, which then shuttles resources from making your sex hormones to making your stress hormones. 

When this happens, your body doesn’t have adequate sex hormones to menstruate regularly or reproduce. Adequate slow carbohydrate intake (e.g., high fiber carbs like vegetables and whole grains are necessary to signal to your body that it’s safe and stable enough to reproduce.

Now that we’ve covered all of the ways NOT to eat for optimal fertility, what should you be focusing on? 

Fertility-friendly Foods:

• High-quality sources of saturated fat (e.g., animal fats such as dairy, eggs, beef, pork, and lamb. 
• Plant fats (e.g., coconut, cocoa butter, palm products).
• Plant proteins ((e.g., avocados, nuts and seeds).
• Unsaturated fats (e.g., animal fats such as oily fish).
• Clean sources of animal protein (e.g., grass-fed, pastured, organic, wild) 
• Slow carbohydrates (including lots of colorful, organic produce)

These real foods will provide your body with the necessary macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) to make the appropriate levels of sex hormones to sustain a regular period and a successful pregnancy.

[Disclaimer: Health-based content published by Best Self Media is not intended to be interpreted as medical advice, nor to replace the recommendations or counsel of a medical professional. Rather it is our intent to present valuable perspectives from the experiences or research of our contributors.]

You may also enjoy reading Increase Breast Milk Production with 4 Simple & Natural Solutions by Shanna Bynes

The post The Best Foods for Fertility and 3 Popular Diets that Could Be Detrimental appeared first on BEST SELF.

After years struggling with the pain and suffering of Lyme Disease, a family finds relief and remission by traveling to Germany for alternative photon treatments.

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I was convinced my oldest daughter had a brain tumor. 

She was only eight when the headaches started. Our pediatrician was casual about the situation, implying her headaches may have been stress-induced. “How’s everything on the home front?”  I assured him everything was fine at home. He stated the headaches would go away on their own. 

They didn’t. 

We searched for answers from one doctor to the next. I quit my job as a Medical Social Worker to focus on medical appointments and headache research. My daughter was evaluated at UCSF by the Director of Pediatric Neurology when she was finally given a diagnosis: Chronic Headache Syndrome. Thanks for nothing.

Meanwhile, I was diagnosed with Chronic Fatigue Syndrome. I began seeing an acupuncturist to be proactive about my diagnosis. She referred me to a doctor who, after months of tests and biweekly appointments, diagnosed me with Lyme Disease. I was thrilled. At least we knew what we were dealing with. 

Little did I know how life altering Lyme would be.

As my health deteriorated, my daughter’s headaches persisted. She was tested numerous times for Mono due to her constant flu-like symptoms. I realized my younger daughter was sick more than usual, so I asked my new Lyme-literate doctor if my girls might have Lyme. He informed me that I could have passed the Lyme to them during pregnancy. 

I sobbed the entire drive home.

I immediately had both girls tested and they were diagnosed with Lyme. We spent the following eight years on antibiotics. All three of us were on IV antibiotics with a PICC line, a surgically placed catheter, in our arms for one to three years. At times, we were connected to an IV drip for five hours a day. We had joint pain, brain fog, memory loss, word-finding difficulty, as well as GI side effects from the antibiotics. 

Some days, getting dressed was more of a chore than I could handle.

During the worst of those years I needed 15 hours of sleep a day just to function. My osteopath recently told me that I looked like a chemo patient during that time. 

The girls missed a lot of school, their standardized test scores declined, and getting homework done was slow. Instead of playing soccer, my younger daughter and I binge-watched the Gilmore Girls. She went to prom sporting the PICC line. My oldest daughter mentally and physically crashed after graduating from college.  She had pushed her way through school and was now too sick to support herself, so she moved home.

Seven and a half years after initiating treatment and thinking, “This is what the rest of my life will look like…” I glanced over at another patient in the IV room. We exchanged a knowing look.

“I am SO over this,” she said. “I’m going to Germany.”

She told me about Dr. Ingo Woitzel who had achieved amazing results treating Lyme patients with a photon machine. 

I went home filled with hope and enthusiasm. My husband and I discussed the possibility of going to Germany. He said simply, “Do the research and if it looks good, go for it.” I spoke to patients who had been treated by Dr. Woitzel. I learned that although photon treatments were done in the US, they were not FDA approved and the practitioners that were doing the treatments didn’t have the success that Dr. Woitzel did. 

Since insurance typically only covers a few weeks of antibiotics, we were paying out of pocket for our expensive IV medications, as well as all the other alternative treatments that we had tried, so the cost of the clinic was about the same as what we were already paying, with no results. The apartment that the clinic recommended was inexpensive, and we had the frequent flyer miles to get us there. I contacted Dr. Woitzel’s office by email and made the decision to go. 

But the timing wasn’t good to leave the country. My mother had advanced Parkinson’s Disease, my brother had stage 4 brain cancer and was declining rapidly, my father was about to start radiation for Prostate Cancer, and my mother-in-law with Alzheimer’s had just experienced a major stroke. I wrestled with leaving my extended family, but I booked our flights to Germany.

My younger daughter was in college and doing well. She opted not to go.

Within a couple of months, my older daughter and I were off to Dr. Woitzel in search of a cure, or more realistically: remission.

We had traveled and lived abroad before, so we weren’t intimidated by going to Germany for treatment. However, not speaking the language and interacting in a medical setting proved challenging at times. 

The first clinic day we waited two hours to see Dr. Woitzel. But once we met him, we knew we had come to the right place. He was caring, confident and very thorough with his evaluation. We started a three-week long treatment of Photon Therapy. Clinic days consisted of consultations with the doctor, testing, chiropractic manipulation, infrared photon treatments, and IV therapy for detoxification. It was grueling, up to eleven hours by the time we got back to the apartment. Whoever felt the least train-wrecked would drive back to our apartment, where we would concoct a simple dinner. 

There were times we felt so sick after the treatments we could barely move, let alone talk. At one point, my daughter said it even hurt to blink. We were grateful to have each other. We ended up being at the clinic four days per week instead of the anticipated two and racked up numerous parking tickets, since we couldn’t read the street signs.

We took road trips to Heidelberg and Strausberg on non-clinic days. Driving through the picturesque countryside was amazing. We could walk out the door of our apartment and wander the many scenic trails in the Black Forest. Despite the pain and fatigue during these ventures, we enjoyed ourselves.

When our final clinic day arrived, we waited for our test results. Dr. Woitzel announced that we were Lyme free! When we returned to the apartment complex, some of the other patients we bonded with wanted to celebrate. We were a bit reluctant because we didn’t feel any different.

The trip to Germany was arduous. My daughter and I were totally dependent on each other for everything — an experience I would never wish on any mother/daughter relationship. But we are closer now because of it.

We returned to the U.S. hopeful, yet skeptical, but after a few months, our energy increased. One day I even realized I didn’t need to nap!

My daughter and I returned to the clinic one year later. I relapsed after the trauma of my mother and brother dying within five weeks of each other, and my mother-in-law had passed five months prior to that. Dr. Woitzel was able to put the Lyme into remission with one treatment. My daughter sought help for her continued headaches, with no success. I have experienced persistent joint pain and recently had a total hip replacement. We continue to search for a treatment for my daughter’s chronic pain which the doctors believe was exacerbated by our history of Lyme. 

Silver Lining

In hindsight, I would have gone to Germany eight years earlier. Although I no longer believe in a cure, I do believe in full remission and I am no longer afraid of my Lyme. I am familiar with alternative treatments and I know that Dr. Woitzel is only a plane ride away. Also, while spending numerous hours on IV therapy, I began making hand-stitched rag dolls to pass the time. The result was the creation of my business, TEEsox by Teri.

It has been four years since our first treatment by Dr. Woitzel. My older daughter now lives in Berlin and started a boutique textile business. My younger daughter is in her second year of graduate school. I own a small business and write children’s picture books. Instead of taking instructions from my Lyme doctor, I take orders from my competitive rowing coach!

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Lyme Disease Resources:

1. Go online and learn the symptoms: LymeDisease.org 
2. Find a Lyme-literate doctor (not all doctors are familiar with Lyme diagnosis and treatment) by checking out International Lyme and Associated Diseases Society — www.ilads.org or www.LymeDiseaseAssociation.org/doctors
3. Think outside the box; there are many alternative treatments! Treatments should be specialized to the person’s symptoms and body. A good book for Lyme treatment options is: Insights into Lyme Disease Treatmentby Connie Strasheim. Dr. Woitzel’s treatment is featured in the book and the entire chapter can be found at: http://lymebook.com/bionic-880-photon-woitzel-germany-pe1.) 

You may also enjoy reading Healing vs. Cured: Living with Illness, by Sharon Coyle-Saeed.

The post Triumph Over Lyme Disease: Alternative Treatment Brings Hope to a Family appeared first on BEST SELF.

The harmful effects of drug abuse go beyond just the individual, they effect one’s friends and family too… and that is further reason to stop

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Drugs cause so much harm, not only to the person that is doing them but to those around them. 

A lot of times, the person doing the drugs does not realize that they are hurting those that are close to them. They might not realize a lot of what is going on around them because they are more worried about getting their fix. Drugs can destroy people, but by realizing their path of destruction, the person may have an easier time being able to overcome their addiction and fight for those that they love.

Here are some of the ways drugs can impact your life:

Loss of Relationships

Those that do drugs are more likely to lose relationships because of the drugs they are doing. This is because they have to work to tend to them.

Relationships are like flowers in a garden. If the flowers do not get sunlight and water, they are going to wither and die.

The same goes for relationships. Those that are not tended too will fade away.

Those that are dealing with addiction are prone to shut out anyone that mentions the addiction to them. They may also start to become angry and mean towards them or push them away without realizing they are doing so. The addiction and substance become more important to them, even more important than the relationships.

Changes in Family and Friend Dynamics

The dynamics of a family are simple for many people. The parents take care of the children, and so on. When someone has an addiction, the dynamics might switch, making things harder on everyone and putting everyone in danger. If the parents have the addiction, the kids may have to take care of the parents, and even their siblings. This puts them in a caregiving role, which oftentimes hurts or burdens their lives.

This is usually something that can damage the children of the family more than anyone else. The older siblings generally have to fend for themselves and for their younger siblings to ensure that they are able to survive. They are usually the ones that have poor hygiene and eating habits, paying little or no attention to self-care.

Emotional Issues and Grief

There are many different emotional issues that can stem from addiction and drug abuse, such as depression, anger, paranoia, anxiety, and a host of other conditions.

Usually, when a person is dealing with these types of issues, the rest of the family is also dealing with the same ones.

This can cause profound emotional turmoil for everyone, especially the family as a unit. 

They may be feeling emotions that are different from one another, but when one person is dealing with an addiction, the rest of the family has to deal with it as well. This is where many families find themselves having the hardest time. Those that are not addicted may not want to deal with the emotional parts of dealing with an addicted family member, and instead want to walk away.

Learn How to Cope with Stress in Healthy Ways

In many cases, the person that is dealing with the addiction turns to it in the beginning because they are looking for a way to get out of stressful situations. But there are other ways to reduce the amount of stress  you are feeling without turning to this addiction. Some approaches are listed below:

• Meeting with someone to speak about how you feel
• Prescription medications
• Reducing the amount of responsibility you have
• Journaling how you feel on a regular basis
• Meditation
• Eating healthy, well-balanced meals 
• Drinking plenty of water
• Taking a break when you need one
• More exercise 

How to Avoid Relapses

Relapses happen. However, if you want to skip the relapse there are so many things you can do to help yourself avoid turning back to the drugs. These are some healthy ways for dealing with stress and avoiding relapses:

• Know how the drugs adversely impacted your life and the lives of those around you
• Think about the things in your life that make you happy and why you may want to stay clean, such as your parents, your kids, your spouse, your dog – and of course, yourself
• Think about how hard it was to quit in the first place and how far you have come already
• Tell friends and family you’re struggling and reach out for help
• Attend regular meetings and speak with a counselor, or find someone to sponsor you so you know where to turn for help
• Remove any reminders of the addiction so you never look back again
• Consider sober living homes to stay clean or find help where you need it
• Know you are not alone in this

There are so many reasons for someone to stay clean and sober. Being able to take care of yourself is one reason, but when your addiction is bringing other people down, especially people close to you, then you need to find a way to walk away from the addiction. 

We all deserve to be free from the shackles of addiction, so please find the help wherever works for you and feel good about yourself when you do. Everyone can find the help they need to overcome addiction; you just have to be willing to shift and ready to take a step forward. 

Are you ready?

You may also enjoy Life After Addiction: How Mindfulness Improved My Way of Life by Cassidy Webb

The post Beyond Addiction: How Drug Abuse Affects Those Around You appeared first on BEST SELF.

Fatigue is normal after high energy exertion, but what about when fatigue follows us all day? 5 tips to curb the effects of fatigue in your life.

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Who does not know that sudden fatigue that rolls in right after dinner? But how do you deal with regular fatigue and maintain your courage and energy throughout the day? What can we change in our lifestyle to make every day richer, more saturated and full of color?

Shifting Your Habits

Leaving aside the obvious advice about getting more sleep — this critical component for energy cannot be understated. While no scientific studies have yet been able to give a definite answer about the amount of sleep a person needs, most specialists concur that 7 hours is usually enough to wake up fresh and rested. But how else can you keep yourself feeling more vibrant? 

Here are 5 proven ways to maintain good spirits — and energy — throughout the day:

1. Hands off the smartphone (at least at night)

A study published in the scientific journal Organizational Behavior and Human Decision proved that people using their work mobile phone after 9:00 in the evening feel more squeezed the next day than people postponing a smartphone until the next working day. The reason for this is quite simple — processing work and responsibilities before bedtime makes it harder for us to turn off the brain, and it becomes almost impossible to fully relax in a dream.

2. Hydrate more

Especially in the summer, it is very important to drink enough liquids every day. The less we drink, the thicker our blood becomes and the more difficult it is to supply our brain with oxygen, which causes us to feel tired. Depending on height and weight, a person needs to drink about two liters (roughly 2 quarts) of water per day. Tip: A bottle of water on your desktop will serve as a constant reminder for you!

3. Avoid alcohol before bedtime

Many people are familiar with the feeling of fatigue that comes after drinking alcohol. It undoubtedly helps to fall asleep, but it also has an extremely negative effect on the quality of sleep: in processing alcohol, our body releases a large amount of adrenaline into the blood. As a result, we sleep very restlessly and may even wake up in the middle of the night. Consume alcohol in moderation, ideally in conjunction with drinking water, and avoid alcohol completely within 2 hours of sleeping.

4. Keep order

As we are exposed to an enormous flow of information in the modern age, it’s important for us to distinguish between what is important to address and what can be ignored, eliminated or delegated. Putting in place systems for organizing your inbox, tasks, and even the clutter on your desktop will help you navigate this information tsunami, require less mental and emotional processing, and in turn mitigate the fatigue that results from overwhelm. A study published recently in the Journal of Neuroscience was able to prove that even messy and disorganized desktop can increase our fatigue.

5. Avoid fatty and processed foods

The fattier the food, the greater the sleep disturbance: this conclusion was made by scientists who studied this topic in 2010. It’s important to note that there is a profound difference between healthy fats, which our bodies require for proper metabolic and brain health, and unhealthy fats — point being, choose your foods (and fats) wisely. The scientists also proved that not only the quality of sleep but also the subjective perception of one’s own fatigue throughout the day suffers from too many fatty foods. Processed foods also contribute to fatigue and should be avoided (they are typically high in sodium and sugar, both of which jolt your body rather than relax it, and lack nutritional benefits). So, not only does your body benefit from healthy foods, but also your everyday sleep and, consequently, your mental state.

You can learn more here about fatigue, it’s correlation to mental and physical health disorders, and effective remedies. 

You may also enjoy reading The Ultimate Guide To Stress Management by John Parrott

The post 5 Ways to Reduce Fatigue Through Minor Shifts In Your Lifestyle appeared first on BEST SELF.

We all know that we should eat lots of veggies; here’s a rundown on 11 of the most nutrition-packed vegetables to add to your plate

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Vegetables have long been touted as nutrient-dense foods. While an apple a day is presumed to keep the doctor away, veggies help achieve optimal health as well. Both vitamin-rich and immune-boosting, vegetables are advantageous to your health for a myriad of reasons. 

Here’s an overview of some of the healthiest veggies and why you should incorporate them into your diet.

Onions

Packed with antioxidants, onions are renowned for their cancer-fighting abilities. Most beneficial when raw, uncooked onions are known to safeguard against carcinogens. The onion’s ability to thwart the formation of cancer ranks it high on the list of healthiest vegetables.

Kale

Among the leafier of greens is kale. As a powerhouse of nutrients, kale offers abundant vitamins and minerals. Both a superfood and antioxidant-rich veggie, kale helps regulate cholesterol and restore vitamin C levels.

Broccoli

Broccoli has occasionally gotten a bad rap over the years for bitter taste and a stringy texture in the stalks, but this vegetable’s unappealing qualities pale in comparison to its numerous health benefits. Much like onions, broccoli is hallmarked for its cancer-fighting antioxidants. Moreover, studies reveal that broccoli is wildly effective in preventing various types of chronic disease.

Garlic

Though some people find garlic off-putting, its strong smell and taste are evidence of this veggie’s potency. Used by ancient Chinese and Egyptians, garlic’s ability to stand the test of time bespeaks its effectiveness. Not only does garlic promote heart health, but it also helps regulate blood sugar levels. Ongoing research indicates that garlic is yet another anti-cancer agent.

Spinach

Take a leaf out of Popeye’s playbook and consider implementing spinach into your everyday diet. Rife with carotenoids, spinach provides both vitamin A and K. Ideal for those with high blood pressure, spinach is rich with beta-carotene and lutein, two elements that encourage heart health.

Beets

Beets, beets, the magical vegetable. Lutein, a carotenoid found in beets, helps protect the eyes. While the veggie itself is nutritious, beet greens are full of nourishment as well. Not surprisingly, beets contain rich antioxidants, making them the quintessential vegetable.

Peas

Don’t let their puny size deceive you — peas pack a considerable punch. Recognized as yet another anti-cancer veggie, peas help combat stomach cancer. Promising vitamins galore, peas are chock full of vitamin A, K, and folate.

Carrots

One cup of carrots provides over 400 percent of the daily requirement of vitamin A. Celebrated for their beta-carotene compounds, carrots help the body digest vitamins quickly. Their fast-acting powers make carrots a mighty veggie.

Ginger

Used as a natural remedy for colds, motion sickness, and countless ailments, ginger contains anti-inflammatory properties that help treat conditions such as lupus and gout. A godsend for pregnant women, ginger helps keep nausea at bay. The efficacy of ginger has become so admired that supplement manufacturers are sprinkling this vegetable into their products.

Asparagus

Exceptionally high in folate, asparagus has the incredible ability to inhibit congenital disabilities. Most prominently known for its vitamins and minerals, asparagus meets vitamin K, selenium, and riboflavin needs. Moreover, asparagus rids the body of toxins which in turn bolsters liver health.

Sweet Potatoes

One of the tastier vegetables on the market, sweet potatoes are as nutritious as they are delicious. Known to reduce bad cholesterol and stabilize blood sugar levels, sweet potatoes provide an anti-diabetic effect.

If you want even more veggie nutrition, consider adding whole foods-based supplements to your diet, such as those from Nutrifusion.

You may also enjoy reading How Food Heals: Understanding Nutritional Therapy, by Rachel O’Conner.

The post Eat Your Veggies: 11 Superfood Vegetables to Include in Your Diet appeared first on BEST SELF.

Allergies may be unavoidable, but there are many treatment options beyond medication. Check out these holistic remedies to relieve your allergy symptoms.

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Allergies were named as the #6 cause of chronic illness in the United States, finding effective treatments for allergy symptoms is a serious need for those who experience them. 

While there are dozens of conventional treatments (including medications with many unpleasant side effects), there are also holistic remedies that can be just as effective. Knowing which of these natural treatments will work best begins with knowing what triggers your allergies. Once you’ve identified the source of your discomfort, you can begin exploring holistic alternatives to over-the-counter and prescription medicines. If you are looking to keep your body healthy and allergy free this year, explore some of the best ways to naturally calm almost any kind of allergy.

Seasonal Allergies

Experts estimate that approximately 50 million Americans experience a reaction to various allergens. One of the most common categories of allergies for which many people tend to seek treatment are seasonal allergies. 

Tree pollen, grass pollen, and mold can cause a range of uncomfortable symptoms. Some of the key signs include sinus congestion and pressure, the development of a cough, watery eyes, fatigue, and sneezing. Those who experience seasonal allergies most often present symptoms in the spring and fall. 

To holistically combat pollen, mold and the like, the use of apple cider vinegar is an excellent first step. One of its primary benefits is that it reduces excess mucus production. Additionally, incorporating local honey and bee pollen into your diet prior to allergy season can reduce your symptoms. Further relief can be found in regular acupuncture treatments and through the use of a neti pot.

Indoor Allergens

From dust mites to dander, a wide range of allergens that are present indoors can trigger an individual’s allergies. Thankfully, there are quite a few steps that you can take to mitigate your symptoms. As with outdoor allergens, apple cider vinegar can calm the overproduction of mucus from indoor allergens. It is also crucial to take steps to clean the air in your home by using allergy-friendly air filters and a quality air purifier to remove allergens. 

Another important component of naturally reducing the allergens in your home is to conduct regular cleaning of every room. This especially includes bed sheets, pillow cases, carpeted floors and furniture. 

Finally, studies have found that diffusing eucalyptus essential oil is effective in eliminating house mites.

Cats, Dogs and Other Animals

Before looking to find a new home for your cat, dog, or other allergy-provoking animal, explore the natural ways to control your symptoms. As with other indoor allergens, using a top-quality air purifier and regular cleaning with all-natural products are great places to start. 

Your animals should also receive regular baths, and you should avoid excessive contact with your pet when possible. Another unique remedy for pet allergies is to go on an anti-inflammatory diet to further reduce symptoms.

Rather than immediately turning to conventional medications to relieve allergy symptoms, there are numerous holistic remedies available for you to try. In addition to the recommendations listed above, you can also speak with a natural wellness practitioner about trying homeopathic allergy tablets.

You may also enjoy reading Reviving Your Holistic Health Habits For a Feel-Good Spring by Jane Sandwood

The post Holistic Alternatives for Allergy Relief appeared first on BEST SELF.

Using stevia in a variety of forms is a natural and healthy way to add sweetness to your diet, with some surprising health benefits.

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You might believe stevia is a newer sugar replacement, but the first documented use of it as a sweetener dates back to the 16th century. Today, we mostly use it for sweetening beverages and foods, but it is also an herbal supplement with healthful benefits. 

What Is Stevia?

Stevia Rebaudlana Bertoniis a shrub relative to the sunflower family. Its many species are native to the Americas, but you can grow this hardy, sustainable plant in many growing regions outside of North and South America. The main ingredients you commonly see in commercially prepared stevia and stevia-containing products are the notable glycosides stevioside and rebaudioside (reb A).

Farmers cultivate the leaves from the plants, which contain glycosides. The eight compounds you will find in stevia provide it with a sweet taste. Unfortunately, pure stevia leaves can also contain bitter properties and a pungent odor, so they receive further processing to isolate the sweet glycosides and remove the remainder.

Types of Stevia on the Market

1. Altered— often contains additional ingredients, such as dextrose. It’s 200-400 times sweeter than table sugar. Blends can contain as little as 1% stevia.
2. Green leaf— also called whole leaf stevia. It’s about 10-15 times sweeter than sugar and has a bitter aftertaste. The FDA hasn’t approved its use in food, but you can buy it as a supplement.
3. Leaf extract— this is processed stevia but only to isolate purified reb A. It’s 200-400 times sweeter than table sugar.

Green leaf and purified stevia might contain greater benefits than the altered varieties. With over 500 studies, scientists have performed few on altered forms of stevia, possibly due to the alteration level varying between manufacturers and brands. 

6 Health Benefits of Stevia

Naturally reduces your added sugar intake

Despite the processing, stevia is still a natural choice that allows you to reduce your sugar intake. There are many reasons to avoid added sugar:

• Can increase your risk for heart disease
• Can increase your risk for acne
• Can increase your risk for certain cancers
• Can increase your risk for depression
• Can increase your risk of weight gain
• Can cause fluctuations in your blood sugar levels
• Can cause premature aging
• Can cause non-alcoholic fatty liver disease

Might Kill Cancer Cells

Obviously, stevia extract isn’t the same as other leafy greens and cruciferous vegetables, but the studied effects have some overlap. Two studies showed promise in glycosides affecting cancer cells. The first in vitro study highlighted stevioside and its positive effects against breast cancer tumors to determine if it indeed held anti-tumor properties.

The second study pinned stevia extract against leukemia, lung cancer, and stomach cancer cells. The 2013 in vitro study found that the glycosides showed toxicity to the cells. Related to cancer, antioxidants assist your body in fighting off free radicals that cause your cells to enter an oxidative state. Most notably, stevia contains the flavonoid kaempferol. A 2003 study found it inhibited the growth of pancreatic cancer cells. We need more research, preferably on humans, to see if ingesting stevia as a sweetener or supplement would produce the same results.

Better for your teeth and gums

Toothpastes and mouthwashes containing stevia over other artificial sweeteners can greatly benefit your teeth. Unlike artificial sweeteners, stevia contains the ability to combat bacteria and prevent cavities.

Naturally lower your high blood pressure

Studies show mixed results, depending on the length, however, glycosides in stevia leaf extract do show promise with long-term use for lowering high blood pressure. 

Patients in the study received an oral therapeutic dose, but patients and subjects often see no difference in the first 20 days. Often results begin around 40-60 days. However, an intravenous dose shows immediate results. Reb A alone isn’t enough to produce results, but studies featuring altered and isolated reb A saw zero changes in blood pressure. The anti-hypertensive qualities appear only in the green leaf version of stevia. 

Controls blood sugar in diabetics and glucose sensitivity in healthy adults

A lack of blood sugar control has multiple side effects which can be difficult for diabetics to control without medication. Luckily, stevia leaf extract doesn’t spike blood sugar. This makes it a good alternative for a prediabetic, a diabetic, or someone without diabetes.

According to a short-term study, blood glucose and glucagon response can lower after a meal if you use stevia in a beverage before you eat. Longer studies showing how they compare would be beneficial, especially if performed in a natural environment with patients responsible for choosing their own foods.

Maintaining a proper blood sugar level keeps hunger at bay, reduces insulin resistance, prevents you from overeating, and more. In the study above, those participants who used stevia leaf extract also consumed fewer calories overall. 

Help maintain or lose weight

One review of long-term studies suggests positive outcomes with overall body weight and low- calorie beverages. Participants who avoided sugar-sweetened beverages and opted for low or no calories beverages, such as types sweetened with stevia leaf extract, had a lower weight gain risk. Of course, beverage choices are one area of the larger diet picture, but it’s a good place to start if you want to maintain or lose weight.

Side Effects, Risks, and Concerns

Unlike artificial sweeteners, stevia extract and green leaf have no widely reported side effects in diabetic and non-diabetic patients. However, other sources claim stevia leaf extract carries extensive side effects. 

Some concerns arise if you have an allergy to ragweed. Stevia is in the same family and can lead to aggravated allergies. No studies highlight an actual risk, and WebMD bases their claim on theory.

Another concern is if you currently take lithium-containing drugs, high blood pressure medications, some liver medications, and blood sugar medications. They can interact with dietary and supplement forms of stevia. You should speak with your doctor before switching to stevia if you currently take any prescription medications to ensure safety.

Some studies warn about a possible link between metabolic disorders and non-nutritive sweeteners; stevia in an altered form is included in the study. However, the majority of this study focused on animal models. 

According to the FDA, reb A has the status of generally recognized as safe (GRAS). But prior to 1991, the FDA wouldn’t approve stevia for food use. This includes altered stevia, but it doesn’t include whole leaf stevia. Whole leaf stevia is legal; you can buy it as an herbal supplement. You can also buy a plant and harvest your own stevia.

After years of study and data, nobody has proven that stevia is anything but safe for daily use. Therefore, you should feel comfortable to make the switch to an extract or supplement. As more research becomes available, who knows what else scientists will find.

You may also enjoy Breaking Up With Sugar: 12 Steps to End Cravings for Sugar for Good, by Dr. Karen Wolfe

The post Sugar Alternative: Sweet and Healthful Benefits of Stevia appeared first on BEST SELF.

With an awareness of our bodies’ innate power to heal and a willingness to adapt, we can thrive in the face of physical and mental challenges

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Dr. Chad Woodard, a former professional dancer and now physical therapist, understands the innate healing power of our bodies and our potential to thrive and achieve well beyond our self-limiting beliefs. In this Q&A, Chad discusses the injuries that ended his dance career, as well as his evolution into an elite endurance athlete, and the mindset and lifestyle choices that we can all adopt to live more fully.

I firmly believe that most of us go through our lives living below our highest level of potential as we often rationalize mediocrity and comfort

— Dr. Chad Woodard

Q: In the height of your professional dance career, you began to feel debilitating pain in your hip – yet your doctors could not find a cause, suggesting that ‘it was all in your head’.  In your subsequent path in becoming a physical therapist, what did you come to learn about the source of the pain? Was it in your head? Or is there another path to healing that the conventional medical community doesn’t promote — or perhaps is simply not aware of? Or both?

I believe it is safe to say that some component of all pain is ‘in our heads’, as delineating the pain stimulus from the emotional component is nearly impossible. That being said, there was a physical cause for my symptoms that was being missed by the practitioners I saw. Without getting into the detailed neurology and physiology of my state at that time, I eventually traced the injury back to a very old ankle sprain I sustained as a child that was never rehabilitated. This subsequently changed how my body moved, and didn’t move, in subtle yet significant ways. The result was a body out of balance that couldn’t move efficiently. Becoming a Physical Therapist (PT) was my journey to understand that, and one of the major factors that continues to motivate me as a mentor and professor at Touro College today.  

Q: It must have been devastating to think of being forced to surrender your career to this physical ailment. How did you summon the courage to press on and not just accept it?

To be honest, I stayed in the field for longer than I perhaps should have because I didn’t know what else to do with myself. This is common for dancers, but also for many movers. There comes a time when the demands of the profession start seeming insurmountable, but the person keeps at it because they feel it is their only option or their love for the sport mandates their attention. I held on as long as I could, but eventually faced the reality that musical theatre was not a great long-term option for my career. I don’t regret a day of that time spent as it was a learning lesson for me. However, I do celebrate the decision I made to transition to a field I am now in love with.

Q: You now are an elite endurance athlete, competing in ultra-marathons and triathlons. Were you always this driven, or did your victory over your setback inspire you to greater achievement?

I’ve always been rather stubborn, taking pride in making sacrifices and devoting attention to what was needed for any task. Did my setback as a performer influence my love for running?  I’m sure it did in some way. The death of one love is often the birth of another, if we remain open to seeing that potential. 

But as far as drive and dedication, I firmly believe that most of us go through our lives living below our highest level of potential as we often rationalize mediocrity and comfort, telling ourselves that we are doing our best. In most cases, and perhaps acknowledging my own intensity and bias, I think that is a lie we tell ourselves and then choose to believe it. Pushing myself to the limit in these endurance events is a poignant reminder of what I am capable of achieving, both as an athlete, but more importantly as a human. If I am capable, so is everyone else. 

Q: Please explain traumatophobia, how that impacts the lives of people on a large scale and small, and how readers can identify and overcome this pattern in their own lives.

We are hard-wired for one main thing — survival. Any stimulus that is interpreted by our nervous system to be a threat will then be avoided at all costs. It’s a beautiful mechanism to protect ourselves against injury and harm. If a rattlesnake bites you while walking in the desert, your brain will form an association to a very bad thing happening when walking in the desert. Next time you go for a walk, I bet a good amount of your brain capacity will be spent being nervous and cautious, even fearful.  

The same thing happens, perhaps on a smaller scale, for people who have experienced trauma or injury during a sport. A runner who has a history of injury and pain caused by running might form that same ‘rattlesnake’ association. “Running has caused harm to my body before, how can I know it won’t do it again?”  

Fear avoidance behavior is a common finding in my field, and something I am sympathetic to. Traumatophobia is translated to a significant fear of repeating the same trauma. This can be debilitating for athletes, but truly for anyone in any setting. Any type of trauma can, depending on multiple variables, become something a person can grow to fear including automobile accidents, physical trauma, relationship trauma, a slip and fall at work, and so on. We are designed to stay alive and any true or perceived threat to that design will be interpreted by our nervous system as something to be avoided. The trick is knowing when, and how, to override that signal.

Q: Lastly, what is your view on the power that we all innately possess to heal ourselves, and what mental and physical framework and practices will best set us up for longevity and our highest state of wellbeing?

Millennia of human evolution and development lend credit to our innate ability to heal and thrive. Something in our coding and design has made human beings quite capable of healing. Otherwise, we wouldn’t have even been a blip on the evolutionary timeline, fading long ago into extinction and oblivion. What I notice currently in my patient population, and even within myself, is that we have ‘forgotten’ that ability and have come to rely on an external source or person to do the healing for us. This is not to say we don’t need help, but my argument is that my patient’s bodies and nervous systems are far superior in their ability to heal than I ever will be. My job for them, and again for myself, is to gently guide them in the right direction. 

The most powerful tools to lead that charge are lifestyle factors. I hope to never neglect my genuine astonishment for what can happen to a person who chooses to adopt a healthier lifestyle. 

Moderation of exercise, nutrition, stress management, community integration and social support are the medicines of the future. I say that confidently because they have been the medicines of the past, the very distant past indeed. The answer lies in what we have already become experts at as a species, tested through thousands if not millions of years. That answer is a lifestyle fitting for our genetic design. True healing and wellness reside here, waiting for us to remember.

Dr. Chad Woodard, PT, DPT, ABD, OCS, CSCS, is an Assistant Professor of Physical Therapy and the Director of Clinical Education in the Doctor of Physical Therapy Program at Touro College School of Health Sciences in Manhattan.

You may also enjoy reading 10 Simple Rules for Living a Healthy Life, by Tom Buckland

The post Adapt, Heal & Thrive: A Q&A with Dr. Chad Woodard appeared first on BEST SELF.

To get the most out of exercise, your body needs proper nutrition pre and post workout. Here are some of the best whole food nutritional sources.

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The basic needs of your body before and after a workout are similar. Before your workout, you need carbohydrates to give you an energy supply and protein to help your body maintain muscle tissue. The protein piece is especially important if you are preparing for a long workout. The body can break down muscle tissue for fuel when it runs out of the glycogen supplied by carbs. 

After your workout, you also need carbs and protein. Now that you have worked out, you need to restock the energy supply to get you through the rest of the day. You will want a larger amount of protein-rich foods for post-workout muscle fiber repair. But what should you be eating before and after the workout specifically? 

Supplements versus Natural Foods

If you go into any sporting goods store, you can find loads of workout bars and supplements that are meant to give you the nutrients you need before and after a workout. While supplements are not always a negative, there are many benefits that natural foods hold over supplements.

• Cost – In general, workout supplements are more expensive than natural foods.
• Sugar – Many of these products make themselves more appealing with added sugars or sugar alcohols. This can be a concern for people with blood sugar issues.
• Density – With these products, it is easy to consume more calories than you will burn off in an average workout.

In most cases, sticking with natural food sources is a better choice than consuming workout supplements.

There may be exceptions for athletes who are doing especially long workouts where consuming enough calories ahead of time will be an issue. However, preparing and reviving your body on only supplements is never enough. Your body should have a consistent diet of natural foods already in place before considering additional supplements.

Natural Foods Before a Workout

One of the challenges about eating before a workout is getting the energy you need without starting your exercise with a full stomach. It is recommended that you fuel up one to three hours beforehand. You may need to experiment to figure what the best timing is for your metabolism. While you need carbs and protein, you will want to avoid foods with high amounts of fiber or complex carbohydrates. These substances will slow down digestion and can cause discomfort during your workout.

Some carbohydrate choices before a workout include:

• Toast or English muffins
• Bananas
• Greek yogurt
• Rice cakes
• Peeled apple slices
• Most citrus fruits

Pre-workout protein sources still need to be easily digested. You want sources that are lower in fat for this purpose.

Some good pre-workout proteins are:

• Eggs
• Low-fat cottage cheese
• Low-fat Milk
• Turkey or chicken

Natural Foods After a Workout

Once you are done with your workout, it is time to refuel. You still need carbs and protein, but now you will want foods that digest more slowly. This is especially important for people who are trying to lose weight. Food that is easily digested after a workout can leave you feeling hungry later in the day, which may lead to unhealthy snacking. This is the time for foods that are higher in fiber and complex carbohydrates. Ideally, you will eat something substantial within 30 minutes of your workout. If this is not possible, try eating something high in carbs like a banana that can help you stay on track until you can prepare a proper meal. 

Choices for carbs after a workout include:

• Whole grain bread
• Rice
• Whole grain pasta
• Whole fruits like apples and pears
• Beans
• Sweet potatoes

Post-workout protein sources:

• Fish
• Eggs
• Nuts and nut butters
• Sunflower seeds
• Cheese

Natural foods can give you all the nutrients you need to have a great workout. Your body is made to eat real food, and additional supplements, while they can be beneficial, should never be your main source of energy. Making these healthy choices will lead to better workouts and improved well-being.

Thinking of starting a new exercise routine? Consider working with a personal trainer who can design an optimal training regimen — and keep you motivated — for reaching your goals.

You may also enjoy Interview: Vani Hari | The Truth About the Lies We’re Fed with Kristen Noel

The post Pre and Post Workout Nutrition: Natural Food vs Supplements appeared first on BEST SELF.

There are many routes for reclaiming your health when confronted with depression. I share my journey to help inspire your own path to healing.

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Sometimes our life’s difficult journeys are wake-up calls in disquise – propelling us to see our circumstances differently, and in so doing allowing us to reclaim our power. Here is a path I took to transform my past into something defining — a true exploration of self.

A few years ago, I started noticing some changes in my mood. Always an anxious person, the increase in feelings of uneasiness was not uncommon. However, the lack of motivation, bouts of anger, fatigue, feelings of worthlessness and fear were rampant.

But like any good avoidant, I persevered, moving forward and finding ways to ignore these feelings. 

And then I lost my job.

After years of working myself to the bone and questioning my purpose, being let go felt like winning the lottery. I had wanted to focus on my coaching business full-time and was waiting for a sign. Hello, could it get any clearer than this? So, those first few weeks felt electric as inspiration fueled through my veins and I woke up motivated and centered for the first time in years.

Then reality set in.

For over a decade, while I was navigating life sober, attending grad school, working two jobs, managing relationships, I was also experiencing significant grief due to losses: deaths, breakups, miscarriage, and physical/emotional abuse.

While I thought I was coping, I was actually trying to control what had happened by avoiding (or staying busy). As a result, I bypassed any opportunity to sit with the discomfort. 

At times, I would acknowledge feelings of pain as they surfaced and would even go as far as meeting with a therapist or coach. However, I was not addressing my wounds in the long-term way needed to heal. When I found myself with all this free time, everything I had endured came flooding up to the surface. 

My nervous system took a serious hit as I found myself struggling to manage the intensity of what I had failed to look at in the past. Suddenly, it was hard to get out of bed. I cried all day long. I worried about my future. My thoughts scared me. I felt raw and exposed. I was breaking open.

After a few weeks spent drowning in this emotional state, I reached out to my doctor. After 15 minutes, she diagnosed me with depression brought on by traumatic events. She suggested starting a low dose antidepressant to stabilize while I continued working through my grief with a support team.

I was hesitant due to the fear of being stigmatized. Sadly, this fear is commonplace in today’s society. 

Eventually I agreed because I knew what I was experiencing was different and I wasn’t just feeling ‘down.’ I needed support to find a healthier way to manage everything I had endured. Within a few days of taking the medication, I returned to baseline. I slept throughout the night, noticed a reprieve from anxious thoughts, could regulate my emotions, and actually felt hopeful. 

During this time, I was keenly aware that medication alone was not the answer and that I didn’t want to rely on a pill to make me feel okay. So, I also practiced yoga, meditated, spoke regularly to my coach, and focused on addressing the underlying issues that brought me here. 

At the 90-day mark, things changed… for the worse. 

I started struggling with sleep again, was overeating, lacked energy to work out, and found myself more emotional than before. I was nervous because what if I fell back into the abyss of sadness I had experienced prior? I was encouraged to increase my dose of antidepressant, but my heart told me that wasn’t the answer.

I decided to stay at my original dose and explore alternative options for healing with the goal of eventually getting off medication completely. 

It took me another 90 days until I was ready to commit. By that time, I no longer felt in control of my body. My hormones were completely imbalanced, and the weight gain triggered my past history with an eating disorder. Each step I took felt heavy and cognitively, I felt like I was living under water. So, I started to taper my medications and if I’m being honest, it wasn’t that bad. I was mindful and followed medical protocol, which helped me manage withdrawal symptoms.

In time, I began to recover.

It has been three months since I’ve taken any medication and I feel like myself again. I am at ease and comfortable in my body. Emotionally, I feel stronger and I am no longer a prisoner of unexplained sadness. I’ve been diligent about staying on top of my mental health and continually work with a coach to process feelings as they arise. I have also embraced a plant-based diet, take supplements to promote hormone regulation, move my body on a daily basis, meditate, check in with my partner, set boundaries, and practice self-care.

For me, having this arsenal of tools has been essential for my well-being.

What I learned from this experience is that I am not a failure for needing help. I believe medication was necessary, albeit temporary, for my body and mind to find a harmonious balance, especially during such a challenging time in my life. The path I took to heal and the decision to stop taking antidepressants was personal — and one that worked for me. I am comforted in knowing there are many avenues one can take and there is no shame in turning to medication for support. I value the commitment I’ve made to myself… and you can, too.

NOTE: As many of you know, I tend to write about personal experiences, ones that hit on some intense, emotionally-charged subjects. I try to remain as honest and transparent as possible because I find it not only helps me in my own recovery, but it also serves as a healing tool for others. That said, this latest piece touches on a sensitive topic and I want to be clear that this is my experience. The choices I made were done intentionally and with careful consideration for what I needed. I am in no way advocating for one medical modality over another or supporting a western vs. eastern approach to healing. Everyone is unique. There is more than one option to treatment and taking a one size fits all approach is unrealistic. 

You may enjoy reading Laura Bishop’s other work

The post From Medication to Meditation: A Journey From Depression to Peace appeared first on BEST SELF.

The health benefits of a diet rich in probiotics makes it a good choice for everyone, but especially for women over the age of 50.

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We hear so much about probiotics these days that it can be difficult to figure out what is true and what is better ignored. The fact of the matter is that there are some great benefits to taking either a probiotic supplement on a daily basis, or from increasing the amount of probiotic content in your diet. 

As we become a little older, it becomes even more important to focus on overall health and wellbeing.

Unfortunately, with advancing years, we are susceptible to age-related conditions, so the more we do to prevent against them, the better. Eating a heathy diet and getting plenty of exercise is a first step, but probiotic supplements might also be a good choice. 

If you’re not sure whether probiotics are for you, here are three reasons why every woman over 50 years of age should consume probiotics. 

Reason 1: Improved Gut Health 

The number one benefit of taking probiotics is without a doubt improved gut health. The entire digestive system contains good bacteria and bad bacteria, and when that balance is thrown out of whack, there is a far higher chance of stomach disturbances, such as diarrhea, constipation, bloating, excess gas, and stomach pain. In addition, there are certain conditions which can occur, such as IBS and inflammatory bowel disease, when the situation remains out of balance over a long period of time. 

By taking a regular probiotic supplement, or by increasing the amount of probiotic content within your diet, you can help to balance out this good versus bad bacteria, and therefore reduce the chances of disturbances. When you feel under the weather due to a stomach upset, your entire mood is affected. Studies have shown that as the aging process takes hold, there is an impact on the bacterial balance within your gut. The more you do to balance this out and create a better environment, the less chance you have of developing problems. 

Reason 2: Improved Immune System Function 

Almost three quarters of your immune system is found within your digestive system. For that reason alone, ensuring quality and smooth function within this area is vital for overall health and wellbeing. 

You don’t need to be a brain surgeon to realize that if you have a good balance of healthy bacteria fighting the bad, you’re going to be less susceptible to common colds, influenza outbreaks, and general viruses. This is especially true as the winter months take hold, as many studies have shown. 

Reason 3: Improved Brain Health 

The third reason is improved brain health. Of course, there are certain conditions which are age-related when it comes to the brain and memory. These are things which nobody really wants to think about or consider, but if you want to be healthy and ensure that you remain as active as possible, this is something you need to focus on. We all know that eating omega 3 fatty acids within your diet helps to boost brain health; it may even help to reduce the chances of developing Alzheimer’s or dementia.  

Studies have shown that there is a direct link between the brain and the gut. There are some who consider the gut to actually be the body’s second brain since around 90% of serotonin is produced in the gut. The brain also directly affects the gut, especially when there is a stressful event going on, which is why you may experience a stomach upset. Conversely, conditions such as IBS may also cause bouts of anxiety or even depression. For that reason, ensuring a healthy environment in the gut also means that your brain is firing on a healthier level. 

Choosing the Right Probiotic 

You have two main options here: (1) you can go with a diet increase of probiotic content, or (2) you can opt for a daily supplement. The choice is yours, but you should be aware that the types of foods which contain high amounts of probiotics may not be that easy to incorporate into your diet on a daily basis. 

Yogurt is one option, and that is very easy, but nobody is really sure how much probiotic content is considered the right amount! There needs to be far more studies into how probiotics work and the right dosage.

For now however, increasing your probiotic content is far better than nothing. 

If you find that it’s too difficult to add foods like sauerkraut, fermented foods, traditional buttermilk, yogurt, etc. into your regular dietary intake, then a supplement is a good option for you. In this case, shop around to find the best choice for you. The health supplement world is not regulated and that means that reading reviews and doing your research is more important than ever before. Complete Probiotics Platinum by 1MD is a great starting point. This is one of the highest rated probiotic supplements in the market with a high CFU count and good level of strain diversity. 

The first step, however, is to talk to your doctor. Health is vital at any time of life, but as you reach the 50+ mark, it’s important to check that you don’t have any contraindications for taking a regular probiotics supplement, or any type of supplement. There isn’t enough research into whether there are any real contraindications or not, but your doctor will be able to give you the most up to date medical advice on either side. 

Overall, probiotics are a great choice — regardless of whether or not you’re over 50 —but in this age bracket, it’s even more important to look after your overall health and well-being. Provided you do your research and find the right probiotic strains for you, there is every chance that you will reap the benefits and notice a major boost in the way you feel.

You may also enjoy reading Koshas In the Kitchen: Mindfulness & Gratitude Meets Food by Sasha Nelson

The post 3 Reasons Why Women Over 50 Should Consume Probiotics appeared first on BEST SELF.

Five simple steps you can take to retrain your brain and body to have high, sober self-esteem by using the power of your own mind, instead of alcohol.

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Let’s face it — after a couple of drinks we all tend to feel more relaxed.

There are many people who drink alcohol purely to alleviate shyness as well as their social anxieties. However, if alcohol is something that you tend to rely on to get that ‘confidence boost’ then alcohol may become an emotional crutch which can lead to alcohol dependency.

The biggest issue for many drinkers is that they feel anxious about being in certain situations without alcohol in their bloodstream. However, the good news is that you can retrain your brain and body to have great sober self-esteem when you use the power of your own mind.

A lot of people don’t realize that self-esteem is something we need to learn.

We are not born with it and sadly over time, if life has been emotionally challenging, self-worth can erode. The challenge for many of us is to develop self-esteem without using alcohol as the method to feel better and improve our self-worth.

Underpinning low self-worth is the little voice in your head that I call ‘The Inner Critic’. With people who have self-esteem issues, the Inner Critic can be very loud. It can also discourage self-questioning which can inhibit any inkling of self-worth. A very quick and effective way to shut out this negative voice is to drink alcohol.

Many people don’t realize that they are not drinking for the sake of it; they are drinking to escape the Inner Critic.

Drinkers often worry about drinking too much. But the truth is that alcohol gives them some control over this unhelpful voice which tends to shut up once alcohol is consumed. Yet at the same time, alcohol can cause embarrassment and regret by encouraging actions that are out of character.

The Inner Critic might suggest that you have a few drinks to calm down when you meet someone new or when you find yourself in nervous social situations. But it will also reprimand you, the drinker, the next day for using alcohol as an emotional crutch. This can escalate into a vicious cycle as the drinker chooses to drink too much and too often in order to escape this voice.

The good news is that the Inner Critic is just one voice.

There is another voice to listen to that knows that self-esteem is possible to feel and experience. I call this the Intuitive Confident. We need to let this become the default thinking pattern rather than that of the Inner Critic!

Here are my 5 tips to improve sober self-esteem:

1. Take five minutes before you start your day to lie or sit somewhere comfortable — Close your eyes and imagine seeing yourself walking into a room feeling calm and safe. Rehearse these sensations every day until they start to become familiar. Practice makes all the difference.
2. When you hear your Inner Critic, breathe out and say an opposite statement in your mind — An example of this could be: It is my right to feel good about myself. Repeat this behavior especially when you are going into new situations to give yourself an extra boost.
3. Socialize with people who are good for your self-esteem who don’t drink — This allows you to become comfortable socializing without alcohol in your bloodstream. It also helps you build a social network of non-drinkers.
4. Keep post-it notes everywhere with positive statements — Write down words or sentences that best represent your improving sober self-worth. Create screensavers of friends and family to remind you of your support system. Keep these positive messages around you, so when you have an Inner Critic moment, you have something to distract you and move you into a better space.
5. Keep an emotional diary — For a few weeks, keep track of how, where, and why your Inner Critic is playing emotional games with you. During this time, you will see how destructive it is and how much you need to shift away from this critical voice.

You may also enjoy reading Life After Addiction: How Mindfulness Improved My Way of Life by Cassidy Webb

The post Sober Self-Esteem: Retraining Your Brain and Body to Life Without Alcohol appeared first on BEST SELF.

We all have days that start off bad, but there are things we can do to keep that rough start from disrupting the rest of our day.

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We can all have a bad morning—you didn’t hear the alarm so you left home in a rush, your child made a mess in the house, or you simply had a bad morning because you were tired. In most cases, the way we feel and live our mornings dictates how the rest of our day will be.

If you had a bad morning, most likely your day will be pretty bad… but only if you allow it.

If you are in full control of your life, you know that you decide if and how you let a bad morning affect the rest of yourday. It’s all about the way you look at life in general. Besides, there are many things you can do to put yourself in a better mood, like exercising, meditating, or leveraging your inner motivation. You just need to care enough to step out of that bad mood.

A really bad morning can put youin a really bad mood. Getting out of that mood isn’t the easiest task for most of us. Fortunately, there are 4 practices that can hep you do just that:

1. Meditate in a Quiet Place

The most effective practice ismeditation. Even the simplest practice of meditation can help you calm down, diminish all the negative thoughts and feelings, and place you in a more peaceful state of mind.

Practiced properly, meditation can be the key to your problematic bad morning. All you have to do is to find a quiet place where no one will disturb you and practice any type of meditation that works for you.  

Just close your eyes, take a deep breath, and observe whatever is going on in your mind. 

Allow your thoughts to flow; don’t chase them away. 

2. Go to the Gym or For a Run

Had a bad morning and don’t know how to channel all your rage and frustration into something good and productive? Exercising might be your solution. When you exercise, your whole focus is centered on physical movement. After 40 minutes of focused exercises, you just may forget that you had a bad morning and your mood will no longer be on the negative side. 

Exercising is well-known for its ability to release anxiety, stress, and depression and put you in a more positive mindset.

Therefore, if you want to turn your bad morning into a fabulous day, try exercising for at least 25 minutes.

Exercising in the morning is especially great. Whether you choose to go to the gym, go for a run, or exercise at home, the intense movement of your body releases endorphins that are linked to our mood and can boost happiness and confidence. A side benefit is that you will store up some extra energy for the day

3. Find Your Inner Motivation

Motivation is that one thing you can push you through even in your darkest times. When you’re at your lowest, it’s that tiny glimpse that gives you hope that soon you will experience better days. Your inner motivation is that one thing that genuinely motivates you to go a little bit further. 

We all have one thing that makes our life worth fighting for, even if sometimes it is buried deep inside.

Maybe it’s to be there for your child or loved one, or your undying desire to achieve a certain goal.

When you have a bad morning and you find yourself in a really bad mood, reach out for that inner motivation and follow its lead. Doing so reminds you that a bad morning is only an obstacle towards your goal to be happy and productive (or whatever your goal might be). At that moment you’ll have two options: (1) either let that bad morning refrain you from reaching toward your goal, or (2) overcome it and turn it into a fabulous day because you defeated your demons. It’s your choice.

(1) either let that bad morning refrain you from reaching toward your goal, or (2) overcome it and turn it into a fabulous day because you defeated your demons. It’s your choice.

4. You Get To Decide How a Bad Morning Affects You

Maybe the easiest thing you can do to overcome your bad morning is to acknowledge and understand that you are in control over your thoughts, emotions, and body. For this reason, you have thepower to decide if a little aspect from your life, such as a bad morning, will have the power to negatively affect your whole day.

Remember that life is made of all kinds of experiences — good, bad and even ugly. I know that we all want only the good part, but without that bad part, we couldn’t know the good stuff. The bad parts of our life are, in fact, the experiences that help us grow and evolve as human beings because we have to learn how to successfully overcome them. Therefore, the next time you’re experiencing a bad morning you can choose to learn something from it and evolve — or not. You can choose to take control over your life and live at your full potential.

Conclusion

A bad morning has the power to affect the outcome of our entire day — but only if you allow it. You must be wise enough to understand that good and bad things happen no matter what.

So it’s all about how you let things affect you and how you respond. 

Imagine yourself having a bad morning — okay, it happened. Now, you have two options: You leave what happened in the past and accept the fact that you can’t change the past but you can change your present, move on, and try to be and do better the rest of the day. The second option is that you let it derail you, put you in a bad mood, and remain frustrated for the rest of the day just because you had a bad morning.

So, which one is it going to be? 

You may also enjoy reading How to Beat the Blues: Depression vs The Blues and Tips for Rebounding by Anita Neilson

The post 4 Ways to Turn a Bad Morning into a Fabulous Day appeared first on BEST SELF.

As CBD grows in popularity, so do questions about its proper use and benefits; this guide explains it all down to help you navigate the confusion

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Everyday more and more people change their perception about Cannabis and related products. This is definitely a good thing as marijuana is not simply a recreational drug. Numerous studies have already concluded that the Cannabis plant can provide natural relief for various medical conditions like epilepsy, PTSD, chronic pain, multiple sclerosis, etc. And CBD is where the remedy comes from.

Our complete guide to CBD is just as insightful for active users as it is for beginners. Whether you are an active smoker or have never tried weed before, there is a lot to learn about CBD that can completely change your idea about the plant.

CBD, also known as Cannabidiol is one of the major compounds, that makes up the Cannabis plant (along with THC.). Before proceeding, it is important to understand that unlike THC (Tetrahydrocannabinol), CBD is completely non-psychoactive. CBD can be taken in form of capsules, edibles, vaping and tinctures.

Even though many were and still are skeptical about natural compound like CBD actually treating serious conditions, the facts don’t lie – CBD works. Let’s understand how.

Cannabis, in general, has anti-anxiolytic and anti-inflammatory properties – as, does standalone CBD. CBD cannabinoids interact with receptors in our body to provide natural remedy against stress, anxiety and pain. Cannabidiol is best known for its ability to reduce the frequency and severity of seizures, especially in children.

In order to fully understand the real benefits of CBD, how it works and how it differs from THC, there are several areas to cover in order to distinguish the facts from myths. Here is what we will cover in this article:

1. CBD – The basics

2. CBD vs. THC

3. Where is CBD found?

4. How Does CBD Work?

5. Health Benefits of CBD

6. CBD Consumption Options

7. How Much CBD Should You Take?

8. How Long Does CBD Take to Work?

9. How to Find High-Quality CBD Oil

10. Does CBD Show Up in Drug Screening Tests?

CBD – The Basics

The cannabis plant consists of more than 400 different compounds, of which more than 60 are cannabinoids. These compounds interact with endocannabinoid system (ECS) of the human body producing several effects.

The endocannabinoid system is part of the nervous system that, alongside other systems, regulates body functions like mood, pain, memory and appetite.

The human body also produces cannabinoids on its own, but in a different form. It is not exactly a foreign substance for your body.

The immune system tries to keep the body healthy and safe, but sometimes it’s overprotective characteristics can cause side effects like allergy, inflammation or negative mental response like anxiety. Cannabinoids can not only minimize these side effects, but also help to regulate the immune system.

On the contrary to THC, CBD has no psychoactive effect on the brain. Therefore, it does not cause symptoms like anxiety, paranoia or memory impairment as THC does. This is what pushed the legalization process in Canada, U.S. and many other countries.

With researchers finding more and more use to CBD, its health benefits simply can’t be ignored any more. Naturally, its popularity is growing rapidly throughout the world.

CBD vs. THC

The cannabis plant consists of two main compounds – CBD and THC. While it has been known for a long time that THC provides the “high” effect to its users, the therapeutic qualities of CBD have become evident in recent years. While both compounds have some important health benefits, they differ a lot from each other.

What sets them apart are their psychological effects on the brain. CBD does not have any effect on how your brain operates. THC does due to the cannabinoid binding to CB1 (cannabinoid 1) and CB2 (cannabinoid 2) receptors, therefore causing the “high” state. CBD has no direct contact with CB1 and CB2 receptors.

THC affects various feelings like hunger, sleepiness, relaxation and other psychological senses. CBD can block the enzymes that metabolize cannabinoids and boost their levels in the body.

Another factor that sets CBD and THC apart is legality. THC is still perceived to be mostly illegal. Currently, medical marijuana is legal in 29 states and recreational use is legal in some states including Colorado, Washington, Oregon, California, Nevada, Maine, Massachusetts, Vermont and Alaska.

To put it simply, THC level in CBD product should be lower than 0.3% to be categorized as hemp and count as legal under federal law for manufacturing, distribution and sale.

Where is CBD found?

CBD is present in hemp and Cannabis seeds, stalks and flowers and can be extracted in various ways. CBD oil extraction is focused on creating highly concentrated cannabinoids. These can be achieved through several methods including solvent extraction, dry ice extraction, olive oil extraction, CO2 extraction.

Once extracted, the compound can be processed into different products including oil, capsules and liquids. CBD products can be found at health and wellness stores, medical marijuana dispensaries or most commonly online.

The difference between hemp and marijuana plant derived CBD is the amount of THC in them. The level of THC in hemp is much lower than that in marijuana. CBD derived from marijuana is illegal in the U.S., while hemp CBD is not.

To better understand the phenomenon, you need to realize the difference between hemp and marijuana. Both of them belong to the cannabis sativa L plant species. Hemp plants, usually very tall and thin, are used to produce various commercial products that are completely legal and available on store shelves.

Marijuana plants are much shorter and wider and are mostly grown for recreational purposes or for cannabinoid extraction. Both plants contain cannabinoids, but marijuana is bred to contain a greater amount of THC in it, while THC concentration in hemp is minimized – if not absent at all.

CBD oil that is obtained from hemp is suitable for anyone including pregnant/nursing women, children and pets.

How does CBD work?

While the research on CBD oil and its effects is far from complete for now, there is no doubt about its overall positive effect on health and wellness. CBD does not only engage with cannabinoid receptors, but also vanilloid, adenosine and serotonin receptors.

Vanilloid receptors are associated with pain perception and body temperature, whilst, adenosine and serotonin are linked more closely with anxiety and inflammation.

Health benefits of CBD

As we have mentioned above, CBD oil has lots of health benefits and these facts are backed up by scientific studies. Let’s have a look at some of them:

Anxiety: Anxiety is very common nowadays and should be taken seriously. It is usually treated with pharmaceutical medication, most of which come with negative side effects, like sleepiness and addiction. CBD oil can calm the patients by acting on the brain receptors for serotonin. CBD is used in patients with social anxiety disorder, PTSD and panic disorder.

Pain: CBD oil is a natural pain reliever. It slows down the transmission of neurons along pain pathways. It is also recommended for people with arthritis as the oil can inhibit inflammation in joints.

Cancer: Several researches have been conducted that show that CBD has characteristics that can slow and even stop the growth of cancerous tumors. In 2015 research, the medical records of more than 84,000 male patients were analyzed in California. The study showed that those who used cannabis, but not tobacco, had a rate of bladder cancer that was 45 percent below the norm.

Nausea: One of the oldest uses of CBD was to treat nausea and vomiting. This is another reason why CBD is being implemented in patients with cancer. Nausea is hugely associated with chemotherapy.

Seizures: CBD is well known for its effect on seizure severity and frequency. In fact, it is one of the most well-known benefits of the compound. Therefore, CBD is suitable for children with epilepsy and other neurological disorders.

There is even a famous strain called “Charlotte’s Web”, named after Charlotte Figi, a girl who suffered hundreds of seizures every week due to a rare condition called Dravet Syndrome. Unfortunately, no medicine or treatment had any effect on her condition.

All changed when her father saw a video of a young boy effectively treated with cannabis for the same medical condition. As soon as Charlotte was given CBD strain her seizures didn’t just decrease, but almost completely disappeared.

“Charlotte’s Web” has been specifically developed to treat epilepsy in children. The oil is very high in CBD and extremely low in THC.

Diabetes: CBD oil can have a significant effect on glucose and insulin resistance. Research has also shown that diabetes occurrence can be significantly lowered by CBD. Also, cannabis users tend to have a lower body mass index and smaller waist.

2011 report published in the American Journal of Epidemiology, based on a survey of more than 52,000 participants, concluded that rates of obesity are about one-third lower among cannabis users. (Yann LeStrat and Bernard Le Foll, “Obesity and Cannabis Use: Results From 2 Representative National Surveys,” American Journal of Epidemiology 174, no. 8 (2011): 929–933. doi:10.1093/aje/kwr200.)

Cardiovascular health: Among other benefits, CBD can lower high blood pressure – a vital risk factor in strokes and heart attacks. CBD derived medicine is extremely useful among people with allergies to traditional medication.

Acne: A common skin problem among American population has a lot of causes like genetics, bad diet, bacteria and excessive sebum. Due to its anti-inflammatory features, CBD oil can be successfully used to treat acne.

CBD consumption options

As mentioned above, CBD products come in different forms. CBD oil can be either swallowed, usually with the help of an oral applicator, or placed under the tongue. The second option is said to have more benefits as mucous membranes can absorb other active compounds as well. It also has a faster effect.

It is no surprise that traditional ways of consumption still remain popular. CBD can be consumed through vaping with special CBD vaporizers. This is super easy option for those who consume CBD often and in small doses. It is also one of the fastest methods of consumption the compound is diffused into the bloodstream as soon as it enters the lungs.

There are also other options like CBD infused chewing gums and beverages.

Another popular form of CBD products is topical ointment. This way you can apply it directly to your skin to affect superficial cells without coming in contract with the bloodstream.

How much CBD should you take?

Just like with anything else, dosage is important when taking CBD. To help you choose the right dose, here is a “best practices” chart by http://how-much-cbd-should-i-take.com/. Find your weight on the horizontal chart, then the severity of the condition you have on the vertical chart. Once you have tried the recommended dose, you can adjust it up or down by monitoring how you feel.

How long does CBD take to work?

With severe health issues like seizures, it is important for the drug to act fast. The time that CBD oil takes to work depends on several factors. One of them is consumption method as discussed above, then comes the patient’s body (genetics, age, metabolism, etc) and the medical issue.

Unfortunately, we are only in control of the first factor, which is the consumption method. As we have already mentioned, vaping is one of the fastest ways to get CBD into your system. It can take as little as a few seconds to feel the effect on your body or mind. With other methods, like oral consumption, it can take as long as an hour to take effect.

How to find high-quality CBD oil

With CBD oil becoming more and more popular, the demand is increasing rapidly – and naturally, so are the manufacturers. However, not all of the products are as good as others. So, when it comes to the health issues, it is crucial to know your products and choose only the best ones.

The richer the plant and the better the extraction technique and equipment, the healthier the product. However, you can’t see these details when looking at a product. So, here are some factors that can help you identify quality CBD oil.

Less than 0.3% THC: When choosing your CBD oil, look for the one that has the lowest THC level. If the THC level in the product is more than 0.3%, not only can it have a psychoactive effect on your brain, but you might get in trouble as it might not be legal for sale.

Third-Party Lab Reports: If the manufacturer is confident in its product then they will have nothing to hide. The more transparent they are about their products, the more trustworthy they could be.

The lab reports can provide a lot of valuable information, like the exact amount of CBD and/or THC in the oil, the types of terpenes and respective concentrations in the oil, presence of toxins and pesticides in the oil, and the date that the batch was tested (look for the ones with the most recent date).

Clean Extraction Method: extraction method can make or break a product when it comes to CBD oil. As discussed above, there are several ways that CBD oil can be extracted from the hemp plant.

Nowadays, CO2 extraction is the cleanest and purest way to extract CBD oil. Due to the fact that there are no chemicals involved in this method, it makes the final product safe for consumption. This extraction process is also environmentally-friendly compared to other ones that use petroleum solvents among other chemicals.

Whole-Plant Extract: While the positive effects of CBD itself are not really debated much anymore, there are also other components in the cannabis plant that are going to waste.

When in contact with these components (including cannabinoids like CBD, THC, CBC and CBG as well as terpenes and flavonoids), CBD oil becomes much more potent and effective. This is called the “entourage effect”. Such CBD oil products are known as “full-plant” extract or “whole-plant” extract and are more effective than CBD isolates.

Does CBD show up in drug screening tests?

This is a common question among those who are required to take drug tests on a regular basis, whether it is work policy or anything else. Drug screening tests are focused on the presence of THC in blood and not CBD. However, the fact that you are using CBD oil can’t guarantee that the tests won’t come back positive for THC. As we have discussed, some CBD oil products can contain low levels of THC, especially the low-quality products.

Even with this fact, it is highly improbable for your tests to come back positive for THC. You would have to consume an unrealistically large amount of CBD oil for this to happen. Think somewhere between 1,000 to 2,000 mg of CBD product in one day. But anyways, this is just another reason why you would want to look for CBD oils that have low levels of THC.

Every new piece of research on the therapeutic effect of CBD proves to be groundbreaking. The vast amount of CBD oil benefits simply shouldn’t and can’t be ignored any longer.

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You may also enjoy reading A Return to Health: Balancing Chronic Illness with CBD, by Melissa Gibson

The post The Complete Guide to CBD: Benefits, Guidelines & Sources appeared first on BEST SELF.

How internalizing your focus through the practice of Kundalini yoga will uplift you, release negative energy and transform your life.

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Kundalini Yoga is simply the uncoiling of yourself to find your potential and your vitality and to reach your virtues. There is nothing outside, everything is you. You are the storehouse of your totality.

Yogi Bhajan

Living a high vibe, a beautiful and boundless life, begins within. 

For us, the easiest and most effective way of doing this is through the ancient practice, Kundalini Yoga. It has completely shifted and aligned us into our true life’s purpose. It’s now so much part of our daily lives that how we ever survived without it is completely a mystery. 

Kundalini Yoga is one of the most effective practices to elevate your spiritual growth and healing. This direct connection with your truest self provides a foundation of strength, positivity, and grounding light. What makes it so powerful and how can it give you the ultimate connection to unlock your own potential?

Kundalini Yoga is said to be the ‘Yoga of Awakening.’

It was the first yoga practice ever created. It’s an ancient spiritual tool with scientific elements that works with breath-work, mantras, kriyas, and meditation to change your body on a cellular level, clear out your subconscious mind, and brighten the energy around you along with your aura.

It’s connecting to the energy flowing throughout your entire being, raising it into the high vibrations of bliss, abundance and love before transmitting that energy out into the world. 

If you are trying it out for the first time, come to it with an open mind. There are thousands of kriyas (sets of movements) and meditations, so every class is different. Some things might feel super weird to you at first and some may feel delicious and so good. Whatever your initial reaction may be, you will quickly realize how potent it is, how fast it works, and how great it makes you feel!

Why Do We Practice Kundalini?

1. Develop the power of your intuitive mind— Every person has inner guidance available to them, but so often we ignore it. This yoga practice quiets outside chatter and allows your intuitive mind to come forward.
2. Living with Dharma, not Karma— Karma is the idea that things happen to you because of your actions. Kundalini Yoga is the act of living consciously or living through Dharma where actions are spurred by your conscious behaviors and decisions.
3. Protection from negativity— Kundalini works to strengthen the energy field around you. With a strong practice, the negative occurrences of a daily life barely phase you and instead keep you in your flow and in the light.
4. Connect with your soul and manifest your destiny— This yoga practice releases you from your ego and allows you to connect and feel your deepest soul. You find security and trust in knowing who you are, what you can achieve, and how to manifest your ultimate dream reality. 

Kundalini Yoga is basically taking a mental shower and clearing out your mind through breath-work, kriyas and mantras so negative thoughts don’t flow into your conscious mind. As a result, your energetic output aligns with what you hope to attract, and manifestations begin to become reality. 

Negative thoughts — low vibe energy (pain, anger, frustration, guilt, shame, sadness) — and past trauma can get stuck in your subconscious mind. They can then flow into how you operate, affecting everything from your actions to your mindset, goals and decisions. 

It’s so important to heal and release this energy so you can access creative, uplifting high-vibe energy!

Before Kundalini Yoga, we were each on our own journey. For Britt, this was college, then the Hollywood club party scene and living an unhealthy, unfulfilling existence. She stumbled into a Kundalini Yoga class and it completely transformed everything about her life. For Tara, it was traveling and searching for clarity and answers. Britt introduced her to Kundalini and she started practicing in San Francisco where it became a weekly practice. After Britt’s mom passed, Tara came back to LA where we reconnected and began our work teaching and showing others how to live an elevated life.

Guess what? Kundalini Yoga is SO easy to practice and comes with a ton of other life-changing benefits. 

Since starting Kundalini Yoga and meditating, we have found a new sense of calm, focused energy within each of us.

We feel completely different and so much better than ever before in more ways than we can count. We have elevated our relationships, our eating habits (we are now high vibrational, compassionate vegans), have healed mental, emotional and physical imbalances and trauma. We are also much less reactive and have adopted a proactive approach to our health and happiness. We are living our purpose and running a wildly successful spiritual business (learn more at elevatetheglobe.com), living our dream while helping others. We are so much more aware and clearer than ever before. Britt’s husband and daughter are also vegan and meditators now, and we both see how much this practice inspires our families and the people around us to live healthier lives. 

Kundalini Yoga also provides other benefits like increased flexibility, expanded lung capacity, a strong core, and stress relief — all of which makes such a big difference in our everyday existence. When beginning to incorporate Kundalini into your life, it becomes as necessary as your morning coffee!

Here are 3 simple ways to begin a Kundalini Yoga and meditation practice:

1. Set aside time every day dedicated to your practice — We love practicing early in the morning, right upon rising. Known as a sadhana, we call this our Magic Morning Ritual. It is so important to start your day with a morning routine that sets up your mindset and day for success! Across the board, successful people will tell you this because it is powerful. Our practice is at least 10 minutes and is comprised of gratitude, breath-work, meditation, Kundalini Yoga, and visualization. When you take some time right away in the morning, before checking your phone or doing anything else, you will notice a complete shift in your day. It is so powerful and will raise your vibration every time.
2. Always, always, always tune in with the Kundalini mantra, “Ong Namo Guru Dev Namo” — When you tune in you are aligning yourself with the universe and you will feel more connected. It might sound and feel weird at first if you are new to chanting, but chanting is very healing and has been shown to positively affect your brain and energy. “Ong Namo Guru Dev Namo” roughly it translates to, “I bow to the divine wisdom within.”
3. Take it slow and remain open — Love yourself and if nothing else, take some long deep breaths when you wake up in the morning and think about what you are grateful for. We are all so lucky to be alive and we want everyone to feel the gifts of this life. 

No matter where you are at, it is temporary. Creating change starts with changing your thoughts and doing more things that make you feel good. When you put the focus within, your whole outer world will transform.

You may also enjoy reading Metta Meditation: Put a Little Self Love in Your Heart by Ruth Jewett

The post Elevate the Globe: How to Start A Kundalini Practice appeared first on BEST SELF.

Thinking about our past pains and heart breaks is tough, but new research about our heart-brain frequencies provides a radical approach to our healing process. 

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Let’s face it, we’ve all been there. 

A broken heart is devastating — whether you’re 15 or 90. As therapists, we have been dealing with matters of the heart for decades with only limited success. Deciphering this elusive and mysterious part of being human is challenging, but the good news is that we finally have some tools to assist us.

These new revelations originate from fascinating new research at the Heart Math Institute. Their findings provide us with useable scientific information that is a game-changer for the field of therapy.

The fact is, the heart sends more information to the brain than the brain sends to the heart. The role of the heart as it evokes emotions is now scientifically proven to have more significance than the brain. Think about that for a minute:

The heart actually signals the brain to emit certain emotions. 

Many of us in the mental health profession have always assumed that emotions originate in the brain. But according to research at the Heart Math Institute: “The heart’s input to the brain during stressful or negative emotions also has a profound effect on the brain’s emotional processes — actually serving to reinforce the emotional experience of stress.” Basically, that means that an emotional exchange, in the form of frequency, occurs between the heart and the brain.

Now that we know from a physical perspective how a ‘broken heart’ exists, what can we do about it? How do we attempt to heal it?

Science is giving us a clue — and it involves a term called coherence. Coherence involves sustaining or maintaining positive emotions. According to research, maintaining or sustaining positive emotions profoundly affects how we perceive, think, feel, and perform.

In other words, the new age authors and ancient seers had it right. Mindfulness, or an awareness of positive thoughts, creates what scientists are calling coherence.

When these coherent, positive frequencies are practiced and maintained, healing can take place.

It all points back to the benefits of positive thinking. Theories espoused in the Law of Attraction and the book and documentary known as The Secret, explain the benefit of this kind of thinking. And now, science is actually backing up this powerful concept about the benefits of positive thoughts.

According to scientists at Heart Math, the human heart’s magnetic field can be measured several feet away from the body and emotions can be measured as a frequency, similar to radio waves. In essence, sustaining positive emotions can actually affect the way we react and perceive our everyday lives. 

All of us have this built-in potential for healing our emotional wounds — and it’s all about accessing our own frequency.

As seasoned psychotherapists, we realized the importance of these frequencies and its influence in the counseling setting, but we had to reevaluate the way we practiced talk therapy. Specifically, does talk therapy, which involves processing negative (past) emotions over and over again until they are released, help to alleviate the intensity of the emotional past negative experiences? Or are we therapists, albeit well-intended, actually reinforcing the emotional response of stress, the opposite of coherence? 

The change to a new positive way of thinking about a negative, past relationship is hard work, but the understanding of theories associated with heart-brain frequencies as a real and proven radical approach in the healing process makes it worth the effort. All that is required is will and determination.

Here are a few short exercises to tap into coherence:

• Close your eyes and find your pulse by placing two fingers on the side of your neck. Feel for the rhythmic beat of the strong carotid artery. Spend a few minutes sensing the rhythm. Be in tune with it. 

• Next, place your two fingers on the underside of the wrist. Just contemplate it. Begin to feel its rhythm. Tune into its beat. Notice how you automatically become calmer. 

• Next, begin to associate the rhythm with its source: the heart. Visualize the pulsing heart as it beats. Or, if you prefer, you can picture the universal heart symbol. Imagine your heart beating. Sense the love you feel. 

• Now, tap into the frequency of compassion and empathy. Feel with all of your senses. Evoke these emotions by imagining your beloved dog, cat or possibly an act of unconditional kindness from someone. 

• Next, place your fingers, or the palm of your hand, over your heart. Even though the sense of rhythm is fainter, contemplate the vibration, the frequency your heart emanates. Start to pay more attention to your heart. 

• Once the focus is on your heart, imagine your heart becoming in sync with your mind. This coherence is creating a sense of peace. As you contemplate the coherence, visualize the connection you have created. 

• Next, drop your fingers, still paying close attention to your heartbeat. Sense it; feel it; hear it. Contemplate and just be. Stay with it for a few minutes, then a few minutes more.

Practicing this short exercise, along with the repetition of positive thoughts, can be an effective tool for mending negative experiences. It only takes a few minutes but its impact on revealing a brighter future is immeasurable — and it requires no expensive visits to your therapist’s office.

Do we professionals have all of the answers? Certainly not, but science is making great strides in understanding the role emotions play in our lives. It has been said throughout history that all humans react out of love or fear. If these heart-centered emotions dictate the way in which we live our lives, then certainly an understanding of healing these emotions from a perspective of frequency is worth exploring.  

You may also enjoy The Tapping Solution interview with Nick Ortner, by Kristen Noel

The post Healing A Broken Heart: The Scientific Benefits of Finding Your Frequency appeared first on BEST SELF.

Only have 20 minutes? That’s enough time to work out, to wind down, to get creative, to learn something new, to organize your life or get some needed sleep!

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If you work eight hours a day, chances are you feel like you never have enough time in the day to do everything you want to. Hell, I only work seven hours a day yet find my day disintegrating when I get out of work at 4:00. By the time I get home, cook, eat dinner, and clean up, it’s usually 7:00 and I find myself struggling to get the energy to work out, write, read, and meditate — all those healthy things I was originally planning to do. Naturally, this was making me a stressed mess because I had so much I wanted to do, yet no time to do it.

How was I supposed to sit down and write for an hour after the exhaustion of work, cooking, and cleaning up after dinner (which, I’ll argue, is also a lot of work)? 

Part of the problem with my mentality was that I was telling myself that I needed at least an hour to write, read, or work out. I bet most people believe this. I’ve definitely heard some of my friends say that they need to go to the gym for at least an hour to feel as though they’ve accomplished anything. But if you work a nine to five, go to the gym for an hour, get a hot meal on the table (which usually takes at least an hour), and meditate for an hour, you’ll probably find yourself falling asleep during your meditation. 

When you factor in commute times from work to the gym to home, there just aren’t enough hours in the day to support this “I need at least one hour” mentality. 

Lately I’ve been able to squeeze a little more in because I’m trying this new thing: Instead of letting a task determine how long it will take, I will determine how long I will do a task. To make my ambitions more time manageable, I chose 20 minutes as a standard time because it’s long enough to immerse yourself in work (I wrote most of this article in 20-minute spurts) but short enough that it doesn’t seem like too much of a time commitment after a long day of work. And if you’re one of those people who has two jobs or frequently finds themselves with awkward gaps of time, you can easily set aside at least 20 minutes of that time to do any of the following things. 

I used to frequently pass an awkward 20-minute time gap watching a re-run of Friends that I’d already seen three times before, but I can guarantee you that there are better ways to protect you from the predictability of the all-too familiar laugh track. 

Through my own experimentation, here’s my list of 20 things you can do in 20 minutes:

GET ACTIVE

1.  Go for a walk — Yes, it will be a short walk, but guess what? 20 minutes of walking around your neighborhood is definitely better for you than sitting on the couch mindlessly eating chips. In order to gauge the time, I set a timer on my phone for 10 minutes so I know I have enough time to turn around and get back. If you have a hilly neighborhood and you know you’re short on time, make it a goal to get up and down one large hill.

2.  Lift free weights — I’m not talking a major workout here, but if you have a little time to kill and know you can’t squeeze in a workout later, you might as well pick up those free weights at either your company’s gym or at your home gym. This is generally a no-to-low sweat workout, so if you normally like to sweat a lot, this option may not be for you.

3.  Work out with YouTube — YouTube is so underrated when it comes to exercise. Obviously if you don’t have time for a shower, you don’t want to sweat much, so I recommend lower impact workouts such as pilates, barre, or yoga. Just because you’re short on time doesn’t mean you can’t get toned!

RELAX

4.  Meditate — You can meditate by trying to sit still with your thoughts (and working to eventually not think), or you can use an app, like Headspace. If you choose to go without the app, I recommend setting a timer so you don’t run late for your next appointment or fall asleep!

5.  Give yourself a massage — I know, this sounds weird, but seriously, who doesn’t get tense in their shoulders? I’m far from an expert on self-massage (or yoga), but this 10-minute video can definitely get your juices flowing:

6.  Masturbate — If your hands get sidetracked on their way to massage your feet, that’s fine too! Not only does masturbation feel great, but it’s also a great way to relieve sexual tension and can even help you sleep better. And what better way to kill time than by pleasuring yourself?

GET CREATIVE

7.  Draw or color— I failed fifth grade art, so I usually stick with coloring, but I suppose if you’re talented, you could set a timer and sit down to draw. In that case, all you need is a pencil and paper. If you’re artistically challenged like me, you need an adult coloring book (or a children’s one if you really can’t color within the lines) and some markers or colored pencils.

8.  Write — I assume at least half of you will skip this recommendation, but for all those writers out there reading this, know this: You do not need a day, an afternoon, or even an hour to set aside time for writing. I realize that Stephen King preaches 4-6 hours a day, but for those of us who aren’t yet fortunate enough to write novels for a living, 20 minutes is better than nothing. Is it optimal? No, but you can still produce 200-500 more words than you would have if you told yourself you didn’t have time to write. Those who aren’t so inclined to write novels can use a spare 20 minutes to journal their thoughts.

9.  Read — Again, set a timer! That way you can become absorbed in what you’re reading without needing to check the time obsessively. I know there are slow readers, and that’s fine. To them, I’ll say this: every little bit adds up. It doesn’t matter if you only get through five pages in that time frame. Those pages will add up over time. It just matters that you enjoy the time you spend reading.

10.  Practice a musical instrument — If you have both an instrument and the desire, that is. 20 minutes may not seem like a lot, but it’s enough time to do a few run-throughs of a song you’ve been working on or hone in on a particularly challenging part of a piece.

LEARN SOMETHING NEW

11.  Learn a new language — There are so many apps out there for language learning, but the one I’m most familiar with is Duolingo. The regular level and the casual level both take less than 20 minutes to achieve each day, so if you’re already on these apps, think about maximizing your efficiency by squeezing your learning in as part of your after-work rituals.

12.  Watch a TedTalk — These talks were designed to be short and sweet, so most of them are less than 20 minutes. The best part? Ted is now an app, so you can plug in your earbuds in the doctor’s office and listen to a TedTalk instead of reading last year’s issue of People magazine. 

13.  Listen to a Podcast — This is a similar concept to a TedTalk, but if you’re in the mood to listen more for entertainment than specifically for learning, this is the option for you. If you’re new to the podcast world, or just want to expand your horizons, check out this list of the best podcasts.

OTHER RANDOM STUFF YOU CAN DO

14.  Clean — I know some people find cleaning relaxing, but I’m not one of those people so it’s been delegated to the ‘Other’ category. What can you clean in 20 minutes? Well, you can certainly start with the dishes in the sink. You could also unload your dishwasher or wipe down your counters or bathroom vanity. I’m not saying that your house will be spotless in 20 minutes, but you can make some progress.

15.  Organize a drawer (or counter) — Have you been meaning to put your bank statement away so that it won’t continue to haunt you? You can always take a spare 20 minutes and use it to clear the clutter on your counter and organize small stuff, like a desk drawer or a cabinet in your kitchen.

16.  Chop veggies — Or do some other small meal prep tasks. You can even turn that rerun of Friends on in the background for some entertainment while you slice and dice.

17.  Plan for the day or week ahead — Organizing doesn’t just apply to your house. Think of 20 minutes as a chance to breathe and ponder and then make a to-do list for the next day.

18.  Catch up on the news — If you can watch it without wanting to chuck your remote at the TV that is. If you’re like me and you have very little patience, I suggest using a news app, such as Flipboard, so you can put the news down the second you start getting angry or depressed.

19. Play with your pet — Your dog that’s obsessed with fetch will love this one, but dogs aren’t the only ones who like to play. Invest in a laser pointer for your cat and you’ll get a comedy show while your cat gets some exercise. If you have a rodent or reptile, you can take them out of their cage for some quality time (just not both at the same time). I suppose if you have fish you could stare at them for 20 minutes, but that might get boring fast.

20. Sleep — I know, I know, this should have been at the top of the list, but how many people would have read all the way to number 20 if I had put it first? Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change your Life! has touted the many benefits of a 20-minute power nap, including increased alertness and motor learning skills. So why not sleep if you can’t muster up the energy to do any of the above 19 tasks?

You may also enjoy trying our Best Self Yoga Flow for Flexibility and Relaxation with Carter Miles

The post 20 Things You Can Do For Yourself If You Only Have 20 Minutes appeared first on BEST SELF.

How simple, conscious breathing techniques allowed a young woman’s soul to speak, her truth to come out and reconnected her to life.

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I stood up straight in her whitewashed office. I am not sure what craniosacral actually means, but I have gone to see Suzy because the one person I trust, my psychotherapist, has said that this craniosacral lady will be able to help me — and I am sure I need some help.

“You’re barely breathing,” Suzy observes. I am standing with my back facing her being examined, in my full ballet dancer straightness from hours of dancing in frigid church halls. Suzy explains she works with adults just in the same way as she does little babies, and I am relieved at this, though I still have only a vague idea of what her work involves. 

It turns out that the craniosacral osteopathy which Suzy practises is not about cracking bones into position. Instead, it is a holistic therapy which uses light touch to heal the nervous system by relieving compression in the body, aiding the flow of cerebrospinal fluid.

I lie down and she places her hands on me. It feels as if she has gently positioned magnets around my body, and my blood has turned into iron filings, that an inner tide is being drawn this way and that.

Somewhere along the line I am finally able to cry, to safely unravel. There are no visions or rainbows, but these undeniable sensations in my body provide me with the beginnings of a new faith. They demonstrate that there is more to be discovered inside, beyond the restrictive loop of my destructive thoughts, that unkind voice in my head.            

The experience catches me despite myself. I don´t usually believe in this stuff. Behind my therapist’s back I do plenty of eye-rolling, and I preface things she tells me with, “She’s kind of a hippie.” 

But Suzy’s words — “we are all made up of energy,” “your life-force is strong,” “one day you’ll look back on this period of your life as if it was just a bad phase, a nightmare” — reassure me. They ring true in a way I don’t need to debate. Secretly, I am proud of my “strong life-force.” I am later reminded that my name, Zoe, means life.

I am twenty-one, a precarious time where I am questioning everything about myself and my memories, no longer certain what is true and what is false.

This is a bad period of my life, though you might struggle to notice because I have grown adept at hiding pain and chaos. I say ‘I’m fine’ so many times that in some moments I even believe my own lie. It has been building for some time.

As a child, I asked to skip day after day of school, and then moved schools several times, thinking I will find a feeling of rightness in the next place. As a teenager, I drank to numb and belong, tipping into black out and waking up ashamed. Every move was directed by a need for other people’s approval and acceptance. When I find drugs, I am triumphant; they transport me from pain, taking me to where I need to go, but with less of the embarrassing behaviour and memory-loss of drinking. They make me present and unafraid.

But after a while, I notice that the opening sensation I am chasing doesn’t come as often. The aftermath becomes colder and lonelier.

When my friends are sleeping it off at the end of the night, I lie awake for hours in the dark wondering about what it will feel like when I am dead, when there is nothing left. The fear gives me a kind of vertigo, and I need to cry — but my body can’t feel.

In the midst of my nightmare, I sit in a car making its way through London’s drizzle, aware of a growing sensation that there has to be another way to live. “I think I need to talk to someone, maybe a therapist or something,” I hear myself say quietly to my Dad. 

Every time we sincerely ask for help is a spiritual awakening of sorts. 

My desire for change outshines my politeness. Until then I have been silenced by the belief that to request help is inappropriate and indulgent. My job has been to perform well in school and university, to keep it together. I have learnt that it is unsafe to express myself, or to say no. So, asking for help was a radical act — and the first time I have honored my soul’s calling. 

Those tentative words to my Dad turned out to be an invocation to bring in help beyond what I thought possible, beginning with a sober life.

I embarked on what was at first a wobbly and ravenous spiritual exploration, eventually landing on more solid, quiet ground.

I was raw and grasped at any way to heal. I threw myself into this search with desperation. In this vulnerable but hopeful state, I trusted people who I perhaps should not have trusted. I tried many tools and schools of thought, wearing different masks of identity, dress, and convictions. 

It became clear that I had been experiencing an emptiness from a life without love at the center. Nothing was really wrong with me; I was just homesick for this love. Flipping between two states of escapism and excessive control (people pleasing, obsessively healthy eating and exercising, efforts to ‘sort out my life’), I had lost the ability to really be myself, and with it the possibility to connect.

Once I realized what was missing in my life, everything became an invitation to connect and to love more deeply. 

That’s when I found Breathwork, an active meditation technique that uses breathing as a healing tool. It quickly brings your awareness into your body, freeing you from the dominant churning of the brain. It works in harmony with both yin and yang, clearing the pathway for your intuition to flow.

What this looks like in practise is a two-part inhale, first in the lower abdomen, drawing up energy from the pelvis where much emotion is stuffed down and stored (including swallowed anger and shame that for many of us stays put like armour). The second inhale, in the high chest, opens the heart. The breath flows out in a natural exhale through the mouth, and this pattern continues rhythmically. 

Breath is life, a bridge between heaven and our human lungs.

Breathwork can draw you to your edge, a deep inhale invoking all your fire and willingness to move forward. Once here, at the top of the cliff, you exhale in surrender, continuing to soften into your physical sensations, holding yourself with a presence and tenderness that can alchemise the deepest of hurts. 

My life-force — the involuntary rhythm of inhale and exhale — kept me here even on days I didn’t really want to stay. The action of my feet, walking into treatment rooms and unfamiliar places, seemed to loosen the grip of the part of my brain which said there was no hope, that I was broken beyond repair. I eventually began to slow down enough to let the sensations in my body point towards the truth (where do I feel safe, lighter, and more open?).

Today I live in a house in the forest with a dog and the love of my life. I wake up and find a quiet place alone to lie down and let my body and breath become soft.

I remind myself that it is safe to turn my attention inside, safe to breathe deep and move out pent-up anger and tears.

I don’t believe in calming down, cheering up, or any moral effort to be spiritual. What I do believe in is breathing — this magical life force that has enabled me to feel and love deeply again, to not be so afraid or ashamed of who I am.

You may also enjoy reading The Sacred Pause: The Art of Activating Healing Energy by Travis Eliot

The post Breathwork: A Way Back to Life appeared first on BEST SELF.

Staying healthy comes from staying active — and there are endless ways to move and exercise without going to the gym.

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Can’t make it to the gym? 

Busy lives and jam-packed schedules make it hard to get there, but that’s no excuse not to exercise. Staying physically active is important for your health and for prevention of weight gain, heart disease, diabetes, and osteoporosis.

With just a few changes, you can fit exercise into your current routine without a trip to the gym required.

The first step is changing the lens through which you view your daily surroundings. Your home, the office, the parking lot and the mall are a treasure trove of exercise opportunities without any fancy equipment needed. 

Here are some ideas to help keep you moving all day long:

When You’re Home

Think about all the advances in technology at home designed to save us time. Let’s ditch those! This is not to suggest that you wash your clothes with a washboard, but please consider doing things that keep you standing and moving for longer periods of time. Get up from the couch to change the channel instead of using a remote control. Wash dishes by hand instead of using the dishwasher while doing calf raises at the sink. Doing some of the chores like mopping, dragging a vacuum up the stairs, and window washing will burn calories and raise your heart rate. Raking the leaves by hand vs. using a blower will keep you moving. If you are waiting for something to heat up in the oven or microwave, do some pushups at the kitchen counter. If you have groceries or purchases to put away, be less efficient and put them away a few at a time so you have to walk back and forth more frequently. 

When You’re at Work

At the office, it is common to spend a good portion of the day sitting. Instead, break it up with a new routine. From now on, send documents to a printer that is located in an area where you’ll need to get up from the desk in order to retrieve them. Anytime you’re on the phone, assume a standing position. Set an alarm for the top of every hour and take a short brisk five-minute walk in the hall or go up and down the stairs a few times. Any excuse to stand and walk is welcome. Instead of calling or emailing a colleague, walk to his or her desk. Make you own copies at the copy machine if it is far enough away to add more steps to your day. Consider changing your chair for one that requires some trunk activity to stabilize with a base that requires some balancing. Carry some exercise tubing in your drawer or bag and use it to stretch out your arms in the direction opposite of your hunched over sitting posture. 

When You’re Out and About

Any chance you get to fit more steps into your daily routine is a bonus. If the weather outside is frightful, head to the mall. This climate-controlled venue has plenty of space to walk, without the traffic or bad weather. First, park as far as possible from the entrance. Then, plan to walk for at least ten minutes uninterrupted. If you are actually planning to shop, organize your route to purposely be less efficient so you have to walk further. Of course, any time there is an opportunity to choose the stairs instead of an escalator, you will be doing your heart some good. If you have to stand on a long line, try some calf raises or even some mini squats.

Those bags in your hands are a great excuse for some bicep curls as you walk. 

Social plans with friends and family can also make it hard to get to the gym. Instead of a calorie-filled gathering at a bar or coffee shop where you’re likely going to be sitting, why not plan an activity that burns calories and keeps you active — like taking a hike, playing mini golf, or going to one of those escape room places.

Staying Motivated

Wear a pedometer or use an app or any device that keeps track of your activity. You can use this as motivation to keep yourself accountable. It can also help to challenge others to meet or beat your activity goals.

Life can get busy, but there’s always time for exercise.

You may also enjoy Best Self Yoga Flow for Flexibility and Relaxation by Carter Miles

The post Exercise Ideas That Don’t Require a Trip to the Gym appeared first on BEST SELF.

Start your new year with simple shifts that produce big results

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Good health is something we’re all after, but in truth, the finish line looks different for everyone. Someone who already eats well may supercharge their health by cutting down on sugars and sweets even further. Or someone who currently eats the standard American diet may feel lighter and healthier after adding more greens and a short daily workout. 

Health and wellness are more of a journey than a destination, and you don’t need to make drastic changes to make a difference. 

Here are 7 simple changes you can make to incorporate more health and wellness into your life today: 

1. Commit to change

Before you change a single thing, you must change your attitude. Think about the reasons why you’re planning to make this change and why they’re important to you. Maybe it’s about your own health, or perhaps it’s about being around to spend more time with your loved ones. There are no bad reasons to get healthy, so feel free to be honest. Even if you just want to look better on the beach, that’s a good reason. The reasons will help motivate you to get you through the rough times. Get your head straight now to keep yourself committed to living a healthier lifestyle.

2. Get better sleep

Sleep is such an important part of the health equation. If you want to be healthy, you must get quality sleep. There’s no way around this one. Start by giving yourself more time to sleep. Set your bedtime for 8+ hours before you have to wake up in the morning. The goal is to get 8 hours of sleep every night, but you may need more or less. If you find you’re waking up before the alarm clock in the morning, you can shift your bedtime by about 15 minutes to allow less time for sleep. Not everyone needs the same amount of sleep, and it’s up to you to figure out your magic number. Experiment with different sleep times to figure out how much sleep your body really needs.

3. Eat more greens

Your diet might not need a major or complicated overhaul in order for you to become healthier. Start by adding more green vegetables to your diet. If you aren’t currently getting any greens, start adding a serving to one meal and work your way up to two or three daily. If you hate the thought of eating broccoli or kale, remember that you can always get your greens in smoothie form. You won’t taste them as much when they’re mixed with sweet fruits like banana and apple. Green vegetables are some of the most nutrient-dense foods on the planet, so it’s a great way to get your daily vitamins and minerals.

4. Exercise daily

Exercise is important for the mind and body. It can reduce stress levels, enhance your cardiovascular health,and help tone your body. But when you’re not exercising regularly, starting a new workout can seem impossible. Fortunately, you don’t have to start a single thing that feels overwhelming; all you have to do is take it one day at a time. If you’re starting from a very sedentary place, start simply: Go for a 30-minute walk. Make it a brisk one, if you can. It’s all about getting yourself moving. If you’re already exercising occasionally, make a commitment to exercise daily. Thirty minutes is all you need to make a significant impact. 

5. Cook more at home

When you cook and eat meals at home, you’re likely to eat smaller portions of healthier food. Home cooks are less likely to put excessive salt, sugar, and fat into their food. In contrast, at restaurants they do this because these things help improve the food’s taste. Buy fresh ingredients and try to cook dinner at home every night. If you need more of a social element, invite friends over for dinner parties. 

6. Cut back on alcohol

If you’ve become accustomed to having a glass or two of wine every night, you may want to cut back. Alcohol can interfere with your ability to get a good night’s rest; it can also lead to addiction. If it’s difficult to cut back, you may have developed a drinking problem. You can help treat yourself by attending group meetings or even considering medically assisted treatments, but if you still can’t stop drinking, you’ll need professional help. 

7. Plan a simple reward

The idea of getting healthier is somewhat of a reward on its own, but sometimes you’ll need to set goals and plan a simple reward for when you reach them. It could be a small shopping spree, a favorite dessert, or a weekend trip. Choose something special that you can look forward to. 

With every new year comes new resolutions, but let’s make this year different. Let’s avoid making those sweeping statements and start making small changes to get us closer to our goals. 

Here’s to a healthier YOU this year!

You may also enjoy reading 5 Ways to Achieve the 8 Dimensions of Wellness, by Tom Buckland

The post 7 Ways to Incorporate Better Health and Wellness into Your Life appeared first on BEST SELF.

Your gut plays a vital role in the overall quality of your health — here are 6 tips to fortify a healthy gut

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Gut health is a concept that is becoming increasingly popular these days — and justifiably so.

Apart from your skin, the gut is the major part of your body that is in regular contact with the outside world. Your gut does several things every day to keep you healthy. First of all, it works to keep out the bad substances that should not get into your body while absorbing the good stuff, like nutrients that your body needs to keep functioning. On top of that, it also helps to expel waste products. To cope with all of this, your gut has a close relationship with your immune system. In fact, almost 70% of your entire immune system is located in your gut in the form of gut-associated lymphoid tissue.¹

One of the most important elements of your gut is the gut microbiome— a unique collection of microbes such as bacteria, fungi, protozoa, viruses that live in your gut and support its various functions. Just like a fingerprint, your gut microbiome is unique to you. Not only do these microbes break down food into easily absorbed fuel, the influence of your microbiome goes far beyond your gut. For example, by producing certain short chain fatty acids, your gut microbes have an anti-inflammatory effect, protecting you against disorders like allergies and arthritis. Your microbiome is also intricately linked with the condition of your skin. Several studies have found that a healthier gut is associated with overall healthier skin.²

A troubled gut shows itself in many ways. Some of the more common symptoms you may experience include bloating, cramps, diarrhoea, constipation and flatulence. It may not always be so obvious. A decline in your gut health can also manifest as skin problems, fatigue, brain fog/difficulty concentrating, poor sleep³or even anxiety and depression.⁴ If you have persistent bowel symptoms that just won’t go away, be sure to see your doctor to exclude conditions like celiac disease and inflammatory bowel disease. There are specific treatments for these to help you.

Here are 6 tips for improving gut health

If you are looking to generally improve your gut health, or if you are already seeing a medical professional for a gut condition and want to step things up at home, here are some tips:

Improve your diet

Food goes beyond just sustenance. Eating is an experience in itself, and food can be a source of great pleasure. However, if what you are eating is not right for your gut it can also be a cause of much pain. Your diet is known to rapidly affect your gut microbiome, ⁵so one of the most effective ways to improve your gut health is to improve your diet. 

Keep a food diary

If you are having gut troubles and think it may be due to certain foods, it can be difficult to pinpoint the exact food that is troubling your gut. A strategic approach to identify your triggers, if any, is to keep a food diary. Note down what you eat and how you feel — both physically and mentally — and see if you can spot any obvious associations.

Eat a variety of food 

Studies have proven that eating a diverse diet rich in variety results in a more diverse microbiome.⁶A low diversity of gut microbes predisposes you to intestinal dysbiosis, which has been associated with autoimmune conditions and obesity.⁷Therefore, having a greater diversity of microbes in your microbiome will give you a more resilient and adaptable gut. 

Choose whole grains

Whole grains are great for your gut. They have a prebiotic effect on your gut microbiome, making your gut more healthy overall. Not only that, whole grains have been found to change your gut bacteria in such a way that your overall immune system is improved.⁸As the icing on the cake, whole grain-induced gut changes have been shown to be associated with a reduced risk of heart disease.⁹

Add probiotics to your diet

Probiotics are essentially live bacteria and yeasts that are good for your body. They are found in certain foods like yogurt, fermented vegetables, and kombucha, but can also be consumed in the form of supplements. Probiotics improve your gut health by enhancing the anti-inflammatory properties of the microbes in your gut.¹⁰They also reduce the amount of toxins in your gut, encourage the growth of good gut microbes and reinforce your gut’s barrier function.¹¹

Consume food rich in prebiotics

Prebiotics are substances which act as food for the microbes living in your gut. They are typically found in whole grains, artichokes, seaweed, bananas, onions, and garlic.Consuming prebiotics can help increase the amount of healthy bacteria in your gut and thus improve your digestion. The benefits even go beyond the gut. Studies done on mice have found that prebiotic fibres can improve insulin resistance and reduce the risk of obesity.¹²

These are some of the essentials of basic gut health. As a complex organ that is being researched more than ever, new discoveries in gut health are being made every day. This is great news for everyone whether you have a gut condition or a healthy gut, as improving your gut health can only bring you closer to a happier and healthier life.

###

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259177/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

5. https://www.ncbi.nlm.nih.gov/pubmed/24336217

6. https://www.ncbi.nlm.nih.gov/pubmed/27110483

7. https://www.bmj.com/content/361/bmj.k2179

8. https://www.ncbi.nlm.nih.gov/pubmed/23038174

9. https://www.ncbi.nlm.nih.gov/pubmed/26904005

You may also enjoy reading Adrenal Fatigue: diagnosing the Burnout Epidemic, by Aviva Romm, MD.

The post Gut Health: What You Need to Know appeared first on BEST SELF.

Want to alleviate the aches and pains caused by inflammation? Try including these 7 types of food in your diet

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‘Inflammation’ is a common word in the doctor’s office, and chances are you’ve heard of it. It’s the irritating, painful, and red swelling that appears after a trauma to the area… and you wish it would go away. During inflammation, our body’s white blood cells and other substances rush to the target area to protect it from foreign objects, mainly microbes. The swelling you see is a leak of some of that fluid into the tissue. It can be painful if it stimulates the nerves.

In some diseases, such as arthritis and tendonitis, inflammation occurs even without the trigger of a foreign substance. This is when your body’s own immune system causes damage to its own tissues. Though there is medication to alleviate the pain, you can address inflammation through your diet to relieve symptons, and even prevent the condition before it becomes an issue.

Here are 7 foods that help fight inflammation:

1.Fish

Fish contain omega-3 fatty acids which are effective at keeping inflammation down. These omega-3’s interfere with the body’s immune cells and enzymes. Though all fish have some level of omega-3’s, the best fish for this purpose are:

• Salmon
• Sardines
• Tuna
• Mackerel

2. Leafy Green Vegetables

You probably remember your mom nagging about you not finishing your veggies, and it’s actually for a good reason. As it turns out, dark leafy greens contain significant concentrations of vitamins and nutrients that reduce chronic inflammation. These include vitamins A, D, E, and K.

Some examples of greens:

• Spinach
• Kale
• Chard
• Turnip greens

3. Nuts

If you constantly find yourself feeling ‘snacky’, you should probably lay off the processed chips and crackers that may actually be a factor contributing to chronic inflammation. Instead, replace them with nuts. A study in the American Journal of Clinical Informationfound that people who consume nuts five times a week had lower levels of inflammation markers. Some nuts are rich in vitamin E, l-arganine, and magnesium which may be important in keeping inflammation at bay.

The best nuts to fight inflammation:

• Almonds
• Walnuts
• Peanuts
• Pistachios
• Chia Seeds

4. Good Oils

Whenever you’re having a salad, remember to include a dash of olive oil. Healthy oils and fats have a higher amount of unsaturated fatty acids relative to their saturated fatty acids. Aside from being good for your brain and heart health, healthy oils are rich in vitamins and fatty acids that help fight inflammation. Olive oil, for example, is rich in oleic acid which helps minimize inflammation. Grapeseed oil, on the other hand, is a good source for vitamin E.

Healthy oils to consider:

• Olive oil
• Grapeseed oil
• Walnut oil
• Avocado oil

5. Onions

Now, before the thought of onion breath clouds your judgement, you should know that onions are super healthy for you. They are extremely low in calories, barely have any fat, and are full of antioxidants. Quercetin, an antioxidant, has shown to inhibit leukotrienes and prostaglandins which are contributors to inflammation. All onions are full of health benefits, but not all onions are created equal; shallots, yellow, and red onions are the richest in disease-fighting chemicals.

Good ways to include more onions in your diet:

• Chopped into small chunks and mixed with salad
• Slices of onions (sautéed is great) in sandwiches
• Grill or bake onions with a dash of olive oil as a side dish

6. Tea

I wouldn’t consider tea as food, but due to its popularity and health benefits that most people aren’t aware of, I’ve got to include this warm (or iced) delight! Green, black, and oolong tea are rich with polyphenols. They all come from the same plant, Camellia sinensis.This compound helps boost the immune system and may protect against diseases such as arthritis. The EGCG in green tea has been found to block interleukin-1, a cell that is pro-inflammatory resulting from damaging cartilage.

7. Black Pepper

Your go-to seasoning for almost everything has a surprising health benefit: Aside from packing a punch in flavor, black pepper is great at reducing inflammation. Piperine, a chemical compound in black pepper, is effective in reducing inflammation, even at low doses.

Take-Away

There you have it, 7 healthy foods to fight inflammation! It doesn’t have to be complex, and you don’t need to complicate your grocery store visits. If you’re a fan of the Keto diet, most of the foods I list here are keto-friendly, but you can find a full list of keto-friendly foods on Perfect Keto. I’m sure you already have at least one or two of these foods somewhere in your pantry. All you need to do is remain consistent, while also trying to reduce foods that can cause inflammation. You’ll be surprised by how much inflammatory-causing foods you consume in a day.

You may also enjoy reading this recipe for Mineral-Rich Swiss Chard Saute, by Lysa Ingalsbe

The post 7 Insanely Healthy Foods to Fight Inflammation appeared first on BEST SELF.

Discover how to align with a higher vibration of energy, and all aspects of your life will improve

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I first encountered the notion of vibrational frequencies while travelling across Northern Europe as a teenager.

At the time I had of course no idea that a frequency could pertain to more than just a radio wave, nor that we as human actually carried one — the whole idea that my entire reality was made up of vibrational energy fields at a quantum level, was a little too grandiose for me to take in at the time.

Then years passed, and the world changed. It grew. It adapted to house more holistic ideas about our lives and wellbeing — and thankfully, so did I.

When I first began studying the correlation between the quality of thoughts and the overall health of the body, I noticed that our so-called diet was, in reality, made up of much more than just the foods consumed with our mouths on a daily basis. In fact, it included a far larger spectrum of energetic nourishment, encompassing the frequencies of all that surrounds us at any given time — including objects, people and places.

That’s where it all got interesting.

To better understand what was going on down here on this marvellous piece of rock that we call Earth, I had to look further out into the cosmos. Made of pure energy, each basic element of the known atomic chart is forged around energy at different rates of vibration — at the atomic, sub-atomic and quantum levels. Everything in the universe (and therefore our world, including its inhabitants) is made up of pure energy. In other words, we humans are made of cells, which in turn are made of atoms, which are made of particles, and these are actually just vibrating energy at the core. In short, everything is energy.

Now, these vibrating energies create a wave as a means of propulsion that touch everything around them. Since everything we see, feel and sense in our reality is made up of this energy, everything we allow into our reality — from music, food, thoughts and colors to the style of communication we use and the TV programs that we watch — have an impact on our frequency. They are inseparable. This includes, of course, the company we keep, the places that we frequent and the things we do for a living and how we go about it.

These energies either serve us or dis-serve us.

I noticed that when the resonance of the body was one of health, it would vibrate at a higher frequency and shield lower vibrational energies from entering and affecting it detrimentally. When this became lowered due to stress, emotional hurt or thoughts that were inauspicious to our overall wellbeing, the resonance of the lower energies around it would become a match and create a disharmony in the form of illness or disease — even here the notion of ‘like attract like’ came into effect.

If our frequencies are always organically present, does this mean that we can attract back onto us whatever resonance we are emitting at any given time? And most importantly, that our energy affects everything and everyone we have a propinquity with?

In accepting this truth, the matter of personal responsibility suddenly becomes elevated to a whole different level.

I observed many people gravitating towards a compulsive, weekly dose of ‘entertainment’ rooted in violence/pain/fear as they became programmed into believing that they needed this in order to be happy. Our environment — including toxic media, chemicals, rhetoric and relationships — serves this to us on a platter, readily turning part of our vibrational nutrition into one of low energy, a pattern that, if followed regularly, locks us into a state of need and addiction to self-inflicted pain, much like a drug.

Breaking free from such a destructive relationship only becomes possible if an awareness of the Inner Self is present. Without this essential connection, any emotional pain becomes transmuted into a deleterious force within the body, festering and mutating into its own very entity.

Luckily, within us, we also hold the antidote against the manifestation of lower vibrational energies through the practice of stilling the mind. Through several group meditation sessions, I witnessed its vibration-boosting power completely transform the energetic field and re-stabilize it back to its normality. Sharpened mental clarity was also gained by its practice, as well as an overall, superior alignment of the higher self.

Whenever I am asked today if there is anything one can do to protect themselves from lower vibrations, I tend to answer them with a simple question: Are your thoughts contributing to your positive expansion, or are they energetically neutral (or worse)?

If your thoughts, actions, relationships and environment aren’t serving your higher self, it’s time to shift into ones that do.

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Read more from Sam Glory in her new book: 

You may also enjoy Interview: Brendon Burchard | Live, Love, Matter with Kristen Noel

The post Living a Higher Vibration for Better Health and Greater Purpose appeared first on BEST SELF.

Quality sleep is essential to our health and wellbeing, and mediation is an effective way to improve your sleep — here’s why

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For those who have been suffering from sleepless nights, tossing back and forth with worry or insomnia, you may have heard of meditation is an effective and natural solution. However, what exactly does meditating do that improves our slumber?

Honestly, I never had the patience to try meditating for my sleep. However, once I researched its benefits and put on music that encouraged peaceful rest after meditation, I was astounded. It left me sleeping straight, with a calmer mindset and a fresher morning.

It isn’t magic!

Here are 5 benefits of meditating before sleep:

1. Reduce Stress and Anxiety

Stress and anxiety disorders are known to increase the risk of insomnia and other sleeping problems. As a result, one won’t be able to rest well, either tossing and turning all night or waking up at odd hours. After all, who can sleep peacefully if you’re thinking of many negative thoughts or feeling nervous over random things from your day?

One of the things I appreciate most about meditation is that it puts your mind to rest. For even just a couple of minutes before resting, I’m able to calm both my mind and body, preparing for sleep. The practice is also known to trigger your parasympathetic response, which encourages deep sleep.

Furthermore, meditation has also been known to reduce stress, because it separates you from the day and the bad things that happened. By letting go and focusing on your presence rather than stressors, you can sleep peacefully without nagging thoughts.

2. Strengthen Your “Sleep Brain Region”

For those who are sleepy throughout the day or never get enough rest at night (despite having eight hours), it’s most likely because you’re not getting the QUALITY sleep you need. Your body isn’t in the REM stage for long enough to provide the proper energy your body needs to function.

The power switch of your brain to the REM stage is called “Pons,” which also regulates melatonin and neurotransmitter production. Stronger neurotransmitters result in better mental health and energy, which can indirectly affect your quality of rest.

So, what is one of the things you can do to help build “Pons?” Meditation! Half an hour to 40 minutes per day (preferably before bed), encourages improved function not just in the “Pons,” but in other areas of your brain, such as the posterior cingulate cortex (for memory) and the reduction of the amygdala (stress).

3. Boost Melatonin Production

Researchers from the University of Massachusetts have shown that women who meditated had higher levels of serotonin than those who haven’t. However, how important is melatonin?

Melatonin is best known as the sleep hormone, which regulates our sleep and wakefulness. It’s what helps our minds control our sleep-wake cycles every day, with our bodies’ internal clock influencing the amount of melatonin produced.

There are various factors which can make or break our melatonin production, from natural light down to what we eat. However, its number one enemy is stress, with many reports showing how stress and other mental disorders can cause lower melatonin levels.

While meditation isn’t directly involved in increasing melatonin levels, it kills off the hormone’s rival. The practice will also help rebalance your biological markers each night, providing deeper and natural sleep without the need for supplements or medication. Meditation is a more effective long-term solution!

4. Remove Insomnia Brainwaves

A study made by the University of Massachusetts Medical School shows that up to 58% of their insomniac participants have experienced improved sleep. Even better, 91% of thosewho have suffered from the disorder reduced or stopped their medication for it completely.

Furthermore, more studies have shown that mindfulness meditation can be a viable treatment for insomniacs, an alternative to medicine. Why?

Well, let’s first talk about why insomnia happens in the first place. Our brains end up having an excess of beta brainwaves, which is the mental state when one is going through anxiety and depression. These are what create negative thoughts that encourage insomnia and delays the process of falling asleep.

With meditation, the calming brainwaves of meditation would cancel out those that encourage insomnia. It increases brainwave patterns which are especially helpful in having you sleep faster and staying asleep the entire night, with improved REM sleep for more energy in the morning.

5. Lessen Daytime Fatigue

In a study by JAMA Internal Medicine, it shows that older people (over 55 years old) who have suffered from moderate sleep disturbances have reported improved sleep quality with less daytime fatigue. This is after six weeks of following a mindfulness meditation program, which lasted for two hours weekly (and 5 to 20 minutes of mindfulness practice daily).

The reduced daytime fatigue and sleepiness is a result of straight sleep, thanks to improved brainwaves that put you in the deep sleep stage for a longer time. That way, you can wake up feeling more refreshed and energetic, compared to waking up during random times throughout the night.

Moreover, because you are not sleepy during the day anymore, you’ll avoid taking naps in the afternoon. In turn, you will feel sleepy at the right time.

Note: If you want to practice mindfulness meditation to reap these benefits, there are many online resources. Here’s a guided ten-minute meditation video to help get you started:

Wrapping It Up

There is a substantial connection between meditation and sleep, with this peaceful practice providing many advantages that affect the way you doze off. Through meditating a few minutes every night, you will be able to reap these health benefits!

Through learning these benefits, you and I get encouraged to start adding meditation to our nightly routine. The importance of determining what the practice has to offer is a great beginning to your journey of a peaceful mind and slumber.

If you still experience struggles in sleeping, I do recommend that you improve your sleeping environment. Have a good mattress and ensure you have ergonomic pillows on it. I have a list of highly recommended options that you can check out on my blog. It can help you have some peaceful time for your mind and body to relax.

Did you find this list on the top five benefits of meditation to make sleep better helpful? Then do share your thoughts below or give it a share!

• • •

Sources:

https://robbwolf.com/2015/06/03/why-you-need-to-meditate
https://www.voanews.com/a/mht-meditatin-reduces-stress-anxiety-study-suggests/3691840.html
https://www.verywellmind.com/melatonin-and-meditation-88370
https://www.webmd.com/sleep-disorders/what-is-melatonin
https://www.omicsonline.org/open-access/the-potential-role-of-melatonin-on-mental-disorders-insights-fromphysiology-and-pharmacology-jbd-1000105.php?aid=70282

You may also enjoy reading 5 Ways that Sleep Improves Your Mind, Body & Happiness, by Edie Ainsworth

The post Top 5 Benefits of Meditation for Improving Your Sleep appeared first on BEST SELF.

Bee products can help heal cold sores quickly, naturally and effectively

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90% of Americans get a cold sore at least once in their life; 40% experience recurring cold sores.

While a cold sore is not a serious viral blister (which usually appears on the lips) it is highly contagious, especially until it becomes scabbed. Reasons for developing a cold sore include high stress levels, fatigue, and a weak immune system.

When it comes to treatments, the trick is to use virus-fighting substances, as antibacterial solutions won’t work. It is also important to consume immune-boosting products — and what better natural remedies to use than the following bee products?

1. Propolis: The Wonder Bee Glue

Propolis is a waxy substance which bees actually use to make and repair their hives. What’s interesting is that they are also the ones who produce this resinous mixture from substances collected from plants and buds. The reason why many refer to it as the wonder bee product is because scientists were able to identify 300 different compounds in it, most of them with healing properties. According to studies, the majority of these compounds are different forms of polyphenols — an antioxidant that helps fight off diseases and repairs damage in the body.

With just a few drops a day, one’s cold sore will be history in no time. Additionally, what’s also great about propolis is that its regular usage boosts one’s immune system, which in turn reduces the chances of developing another cold sore. It can be consumed with tea or other complementary natural remedies, like diluted lemongrass extract or mint lemonade. 

2. Beeswax: A Topical Remedy

Unlike propolis, which is to be consumed, beeswax is a topical natural remedy that is meant to be applied on the affected area. As the name reveals, it is produced by honeybees, and is a dense, gooey substance with amazing healing powers.

One of its most beneficial properties is its anti-inflammatory characteristics. Cold sores can get quite inflamed and painful; however, the good news is that dabbing just a little beeswax on it can alleviate the pain in minutes. Besides reducing inflammation, it also helps the skin lock in moisture and makes the skin feel less irritated. Applying beeswax 2 or more times a day will help with the inconvenience of dealing with a cold sore, which can be expected to go away completely after about a week of regular beeswax usage.

3. Honey: The Ancient Miracle Medicine

Honey has been used as a natural remedy for centuries and remains one of the most-loved natural healing substances. One of its main healing properties is referred to as the immunomodulatory property, which in essence refers to its role in wound repair, i.e. cell regeneration.

Another interesting power of honey is its ability to create a protective layer and prevent further infections. So, in reality, honey is the substance that can stop a cold sore from getting any worse. Whether you eat it or dab it on the sore, just make sure you use it regularly, ideally daily.

Cold sores are a common occurrence, especially during the colder months. Some people experience them on a regular basis, while others may get one only once a year. To treat or prevent their emergence, make sure not to skip your daily bee products.

You may also enjoy reading 4 Strategies fo Longevity & Beauty, by Candice Marley

The post 3 Natural Bee Products to Fight Cold Sores appeared first on BEST SELF.

Simple tips for healthy eating

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Diet plays a role in everything we do throughout our day. Clean eating gives us more natural energy, helps prevent sugar spikes and falls, and gives us more power to work out, get outside, or make other healthy choices.

Starting your day off on a positive note all starts with what you put into your body. Let’s break down some easy meal plans and advice to make it easier than ever to eat healthily.

Breakfast

Breakfast is the most important meal of the day because it kick-starts your metabolism and gives your body the proteins, carbs, and healthy fats it needs to tackle the morning. Even if you’re racing around and rushing to get out of the door, there’s no reason why you can’t make yourself a healthy, quick breakfast. Here are some ideas to get you started:

1. Breakfast Smoothies

Smoothies are a great way to start your day because they are easy to make, can be extremely versatile, and provide a wellness boost. Some go-to recipes include the classic fruits like bananas, peaches, and strawberries or they can be as unique as pumpkins, dates, cashew milk, and peanut butter. I’ve also experimented and added different supplements such as Maca root powder and chia seeds. Choose a green drink or a fruity one, but either way, you’re sure to start your day on a positive note.

Check out these delicious breakfast smoothie recipes for more inspiration.

2. Oatmeal

Oatmeal is full of complex carbs and as long as you don’t load it up with sweeteners, it is a great start to your day. To take a more natural approach, cook some plain oats and add cinnamon and blueberries. These natural sugars will help fuel your body for the morning without adding any sweeteners. You could even toss in some honey or agave for a sweet kick.

3. Egg Muffins

The best thing about breakfast egg muffins is that you can prep them on the weekend for the rest of the week! All you need is a muffin tray, eggs, and your choice of mix-ins. Simply put your mix-ins in a muffin dish, pour the eggs over, and bake for 10-15 minutes. You can easily reheat the muffins at work for a few seconds in the microwave. These breakfast snacks are satisfying, and will give your morning a healthful boost.

Need more easy breakfast ideas? Here are 65!

Lunch

Packing a healthy lunch for you and your family is crucial to having a successful day and to sustain your energy while not weighing you down for the afternoon. Set yourself up at the beginning of the week to not have to think about lunches throughout the week and not be tempted to eat unhealthy, last-minute choices.

Salads are some of the easiest choices because you can buy all the ingredients ahead of time, they don’t require much prep, and they can be stored in the fridge for a few days without going bad. Pro tip: put a paper towel at the bottom of your salad container to keep all the greens fresh and to absorb any extra moisture.

When packing salads, consider your dressing choices. Many store-bought salad dressings are packed with sugar, so check out the ingredients before buying. If nothing else, you can always turn to the classic olive oil and vinegar for a simple and healthy salad dressing. These salad ideas will set you on the right path to eating healthy and starting your day off right.

Dinner

Dinner is a time for the family to get together, discuss the day, and get in a hearty meal. Building a healthy dinner will not only help you close the day off right, but it’ll also get you ready for tomorrow.

The best dinners include a lean protein, such as chicken, fish, or tofu — and a complex carb, such as brown rice or quinoa — and a veggie, such as broccoli and asparagus. Play around with which combinations are your family’s favorite and regularly mix it up, so no one gets bored of eating healthy.

Want to make dinner even easier? Try Crock-Pot meals! Preparing meals in the Crock-Pot is every busy parent’s dream because all you have to do is put a bunch of stuff in the Crock-Pot, turn the heat on, and come home to a cooked dinner.

Good dieting should not be a diet at all, but rather a way of life. By focusing on your nutrition, you will be taking care of your body and assuring every day is a good one.

You may also enjoy reading Life Fully Charged: 7 Keys to a Vibrant Life, by Joe Cross

The post Good Dieting: Starting the Day On a Positive Note (and Keeping it There) appeared first on BEST SELF.

Learning self-love by embracing your imperfections

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You have been criticizing yourself for years and it hasn’t worked.

Try approving of yourself and see what happens.

— Louise Hay

Looking back on my life, I came to realize that I spent quite a high amount of my precious time trying.

Trying to be perfect.

Trying to be appreciated and liked by everyone else around me.

Trying to fit in with different groups of people so that I could feel accepted and included.

Trying to get some sense of belonging.

In reality, I was using others as an instrument to get what I wasn’t giving myself: love, appreciation, self-care and self-respect.

I can recall my desperate efforts to ‘make myself beautiful,’ while I was hiding behind tons of makeup. Now, don’t get me wrong. I have nothing against being feminine, and I am still using makeup, but I don’t look like I am wearing a mask any longer.The Old Me used to put on lots of makeup as a daily practice. My face looked no different if I was attending a wedding or going to the gym. The idea of meeting someone that wasn’t close to me (family members or close friends), in all vulnerability, scared me to death.

But here’s what I didn’t know at the time and what I know to be true today: It wasn’t other people I was scared of; it was all about me.

I used to perceive myself as not good enough, often making myself small so others would feel big around me. Calling myself names (“Stupid me!”, “Me, again!”) and putting myself down, unable to acknowledge myself for my achievements and taking myself for granted. The only thing I wanted was to be perfect.

I know beauty is entirely subjective and shaped by our minds. We all perceive reality filtered through our own lenses.Things are as they are: not ugly or beautiful, not normal or abnormal. The same thing is valid for people. We don’t see others as they are; we see them as we are, and everyone is a reflection of ourselves.Carl Jung called it the “mirroring effect” — everything we either like or dislike in another is a reflection of Self. How could we even see it, otherwise?

My journey to self-love started with the transformational mirror work of Louise Hay.

The exercise she offers looks very simple: take a mirror, look into your eyes and say “I love you.”

Start feeling that loving energy in your body, going deep inside your heart. I know it doesn’t sound complicated; but if you haven’t had a harmonious relationship with yourself for years, it’s very hard.

“Loving myself? Wasn’t that supposed to be selfish? Isn’t that coming from my ego? What am I doing here — am I turning into a narcissist now?” This is how the voices in my head sounded at the time.

To me, the mirror work was a very uncomfortable exercise to do, but I decided to repeat it every single day. You see, new habits are learned by practice — and that’s exactly what happened. After a few weeks, watching myself in the mirror and saying “I love you” didn’t feel awkward any longer. Not at all. It was natural, warm and cozy.Embracing myself with love and compassion was one of the most beautiful gifts I have offered myself. It felt transformational from the inside out, like a rebirth. I stopped wearing that heavy makeup mask because I didn’t need it any longer. Today, I usually put on a very light makeup, and when I do grocery shopping or go for a walk, I don’t have any.

If this rings the bell for you, I am inviting you to experience another way of understanding beauty and perfection that is very different from the norms imposed by most cultures and societies: the ‘wabi-sabi’ beauty.

The ‘wabi-sabi’ beauty concept promoted by the Japanese culture is based on the principle that imperfections are beautiful.

Artifacts are exposed in museums exactly as they are, cracked or broken. And that’s what makes them so valuable: they’ve passed the test of time. The same thing is valid for people. It is our imperfections that make each of us authentic, special, and unique.

Perfection is an illusion. It doesn’t exist. A sign of fear, it is a source of unhappiness and frustration in many people’s lives. It might look like a strength but, in fact, it’s precisely the opposite. It is an enemy, not a friend. Perfection is the result of not feeling good enough and setting unrealistic expectations for ourselves. The same thing is behind the wish to look perfect. It is a sign of self-criticism, non-acceptance, and self-judgment. Same thing as declaring war to our bodies.

Beauty is a state of mind. We are what we believe. If I think I’m ugly or stupid, that becomes my reality.

If I believe I’m smart and beautiful, that is what my reality is. I am perfectly beautiful and beautifully imperfect, and this allows me to be ME.

Know you are worthy and beautiful, not because others think so, but because you choose to believe it. Decide you are gorgeous, and see what happens.

You may also enjoy reading Could You Love Your Body, Really? | Shifting Your Body identity, by Peggy Farah

The post What The Japanese Can Teach Us about Body Acceptance appeared first on BEST SELF.

After a preventative double mastectomy, a woman learns to love her self — and her body

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My son recently stole a necklace of mine. He’s almost seven. I found him rummaging through my jewelry drawer one morning before school. He picked a piece, put it in his pocket and then, just as we parked in the school parking lot he pulled it out and asked for it.

“Why do you want my necklace?” I asked him. He looked down as he spun the chain around in circles over his lap. “There’s a girl that I eat lunch next to sometimes. Her mommy died. It didn’t happen because she was old like its supposed to happen, it just happened,” he said. “I want to give her this to remember her mommy.”

My eyes became wet and I tried to not let the tears move any further down my face. I told him that I was happy to have him give her the necklace and that I was in awe of his beautiful, little heart.

I was seven years old when my aunt Joy passed away from breast cancer. I remember how strange it was to see a woman with no hair for the first time, and then, my mom coming home in tears. At the funeral, my aunt Barb asked me if I wanted to hold Joy’s hands as she placed my tiny hands into the casket. Joy’s hands were ice cold and I didn’t understand why.

As I grew older, I witnessed all of the women in my family getting cancer: my grandma, two aunts and my mother.

I was seventeen when my mother was diagnosed with an aggressive, late stage breast cancer. She endured countless rounds of chemotherapy, multiple surgeries, and several major infections. She lost her hair first, and then she lost her energy. I began to notice the difference between her real smiles and the smiles that she gave us in order to make us feel like everything was going to be okay.

As a teenager, I participated in a clinical trial which revealed that I carried the BRCA2 gene mutation. I was given approximately 87% chance of developing breast cancer and a 50% chance of developing ovarian cancer, as well as higher risks of skin, stomach, pancreatic and other cancers. I wondered who would hold my ice-cold hands when my time came. The genetic counselor told me there were lifesaving options, so I began my routine screenings, physical exams, blood work, mammograms, pelvic ultrasounds and breast ultrasounds.

I started to feel sick even though I didn’t have cancer because my breasts felt like ticking time bombs.

I watched my mother’s battle with cancer continue and I assumed it was only a matter of time until that battle became my own.

I entered college with the constant fear that my mom would pass away while I was in one of my classes. I realized for the first time that if death wanted to come, it would and so I began controlling my surroundings the only way I knew how to: with an eating disorder. I would come home from college classes and my mom would be no better, but if I had only eaten a few hundred calories then I felt like I was in control of my own destiny. I isolated myself from friends and I avoided accepting any joy out of the college experience, because I didn’t want her to die while I was out partying. I withered my 5’7” body down to a mere 84 pounds and I looked as if I was going to die at any moment. There were times when I wished that cancer would come because then I could use it as an excuse for why I was so skinny, and I wouldn’t be so embarrassed.

I became aware of the attractive boys in my classes and watched as they repeatedly wouldn’t give me the time of day.

They passed me over in favor of the curvier girls with full breasts and hips. I wanted desperately to have sex appeal, so I called my mom up and asked if she would take me to IHOP. I remember her losing her breath on the phone because she didn’t believe that I would really eat a pancake. But I ate a plate of pancakes with a side of eggs and bacon, and I liked seeing the happiness on her face when I ate food again. We were both living.

It’s been twelve years and I’ve never once considered entering back into the realm of disordered eating. I gave up on disordered eating not because I didn’t want to die (although I didn’t), but because I wanted to be wanted. As I began to nurture my own body again, I realized how much better I felt taking care of it.

As I was beginning to return to a normal weight, I began dating. I got married shortly after graduating from college and we had two beautiful children, a boy and girl. I worried about whether I would pass the genetic mutation on to them; I still worry about it, but I know that research, prevention, and treatment will significantly advance by the time they are in their twenties.

At the age of 31, I decided that I was finished having children, so I underwent a preventative nipple-sparing double mastectomy.

My non-cancerous breast tissue was removed and replaced with implants during the first surgery. The aesthetic was refined during the second and third reconstruction surgery with a breast lift and fat grafting (fat from my stomach and legs injected into my breasts to create a more smooth, natural look). I worried greatly about the appearance of my breasts (which now have scars surrounding the nipples and down the middle of the breasts) especially because right after my mastectomy, I got divorced. I found myself single for the first time since I was 19, feeling like a damaged item, with no real knowledge of what the dating world was like.

At the time of writing, I’m one-week post-op from my third and final reconstructive surgery. I’ve depended on my mom for support after each of my surgeries. Although I feel bad to ask for so much help, she and my dad love and support freely without ever asking for anything in return. Each time I have a surgery, she moves in to my small apartment for six weeks, where she sleeps in my son’s bedroom. She rises early, packs my kids’ lunches, takes them to school, and then comes back to change my drains. I love that she’s become such a huge part of my children’s life and I’m thankful that she survived.

It’s been hard, seeing a constantly changing body in the mirror and feeling like I’m in perpetual recovery mode. I so desperately want to enjoy the sex appeal that I know I have inside, but every time that I get cut open, I add more scars to my collection and I feel as if my sex appeal is diminished. This isn’t a problem a trip to IHOP can solve.

I’m on a journey that only the deepest waves of unrelenting self-love can heal. I’ve not mastered self-love yet, but I love myself a whole lot more today than I used to. I travel by myself. I seek adventures. I meet strangers. When I connect with my friends, I speak from a place of vulnerability for the first time in my life. As a result, our friendships are deepened.

I’ve also found that the greatest way for me to gain confidence in who I am as a woman is to do things that scare me.

Shortly after my mastectomy, I booked a boudoir lingerie photoshoot for myself. I still had two reconstruction surgeries to go, but I wanted to celebrate where I was in the moment. I didn’t have a man in my life to share the photos with, but I thought that I would enjoy looking at them, and someone else would eventually enjoy them. I walked into the studio nervous, even though I had specifically chosen an all-female photography company. I spent four hours posing in beautiful lingerie with luxurious (borrowed) jewelry and I felt like a queen. I left on a high, feeling empowered. Although the shoot was expensive, I wanted to spend the rest of my life playing dress up, so I promised myself I’d book a boudoir photoshoot at least once a year.

One evening after my first surgery, my cousin Renee was at my house eating dinner. Renee is a model and she was staying overnight with me while on the way to a shoot in Los Angeles. We discussed a very real fear of mine: financial insecurity. The divorce became significantly more expensive than I anticipated, and my income withered as I spent time recovering from each surgery. I told Renee that I was thinking about finding a job that I could take a couple of nights a week while the kids were with their father. Renee encouraged me to try modeling to make some extra money and she graciously gave me tips on where to connect with local photographers to build a portfolio.

In the past six months, I’ve shot countless trade (free) photoshoots, a few product trades, and a few paid shoots. It’s by no means a full-time job, but it is a hobby that deepens my connection with myself and my sensuality. Though I’ve shot fitness and casual lifestyle photography, boudoir has quickly become my favorite thing to shoot. Each time that a photographer emails me pictures, I feel my heart leaping with excitement. I open the attachments and behold, I am sexy!

I see it with my own eyes, so whether my breasts have scars or not, whether a man tells me I’m sexy or not, I know it to be true.

I envisioned sharing these intimate portraits with a man, but instead, I decided to open an Instagram account to share them with the whole world. I’ve received private messages from women who’ve had mastectomies and now feel too afraid to take their shirts off in front of their own spouses, who now feel more empowered to embrace their body as it is. I’ve had discussions with women who know they carry the gene mutation and feel that they’d be safer if they had a mastectomy, but they’re too afraid to do so because they are worried about what it will do to their self-esteem.

It’s not just me that struggles: the world is full of people who yearn to love their bodies, but don’t know how to do it.

Sometimes I worry about putting myself out there — literally putting my fears, my failures, and my pictures on the internet because I’m a mother. Ultimately, I know that my children will grow to be proud of the decision I made to save my own life so that I could be there for them. I also hope that as they reach an age where it’s appropriate to discuss this, that they will see that their mother is not afraid of being a sensual, beautiful human who is in love with her body, who chooses to care for it and nurture it daily. I want them to do the same.

Right now, all they comprehend is that mom had another surgery and that it’s time to play walking tag instead of running tag again. As I hold my son’s hand as I walk him to his classroom, I look down at his little hand cupped in mine and I think about how warm our hands are. I think about how much life I have left and how I want him to keep giving necklaces to people who are hurting. I think that I’m going to die when I’m old like I’m supposed to — and I feel happy.

You may also enjoy reading You’re Fat So I Can’t Date You: How to Overcome a Negative Body Image, by Dasha Ilazarova

The post Mastectomy & Self Love: How Losing My Breasts Helped Me Love My Body appeared first on BEST SELF.

Identifying the underlying psychological causes of a stroke can help you prevent this debilitating condition

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Ordinary people are awakening to the understanding that there’s more to know about how disease manifests in the body. That awakening includes the psychological meaning of disease — specifically the underlying emotional and psychological causes. If not taken care of, these causes can result in further disruptions which people often accept and call it their fate.

However, the psychological meaning of disease gives people the necessary information to know what needs healing in their relationship with themselves. It also empowers them to embrace their personal power through what I call compassionate comprehension.

As a healing practitioner, I help people examine the emotional links that are often missing in standard healing regimens. Working with the psychological meaning of disease for two decades, I offer fresh insight into the connection between being a ‘serve-aholic’ and suffering a stroke. This connection is part of the missing piece which I passionately explore in my work to help heal people on multiple levels.

What is a Stroke?

The Mayo Clinic defines a stroke this way:

A stroke occurs when the blood supply to part of your brain is interrupted or reduced, depriving brain tissue of oxygen and nutrients. Within minutes, brain cells begin to die. A stroke is a medical emergency. Prompt treatment is crucial. Early action can minimize brain damage and potential complications.

Stroke symptoms include:

• Sudden numbness or weakness of the face, arm, or leg (especially on one side of the body)
• Sudden confusion, trouble speaking or understanding speech
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden severe headache with no known cause

The Centers for Disease Control and Prevention calls strokes the fourth leading cause of death in the United States and a major cause of adult disability. Every year, about 800,000people in the U.S. suffer a stroke. On average, one American dies from a stroke every four minutes.

Psychological Meaning of Stroke

What if we could add one more layer to prevent and heal strokes by identifying and releasing the psychological aspects of strokes?

At the base of every disease is a situation that weakens a person’s immune system. This could stem from difficult circumstances at work or home; troublesome situations with children; loss of a loved through death, divorce, or separation; severe financial difficulties; even worrying about world events. By examining what went on before the onset of disease, we can usually see a link to something that disturbed or stressed us. When the stress gets too great, one last straw tends to put us ‘over the top’. That’s when the immune system collapses, and a disease or condition gets triggered in the body. As a result, traumatic situations can set up powerlessness and hopeless, helpless feelings, even rage and anger.

The psychological meaning of stroke comes from Messages from the Body: Their Psychological Meaning by Michael J. Lincoln, PhD. (Excerpts are used here with his permission. Dr. Lincoln’s website is www.talkinghearts.net)

Serve-aholic: They tend to become involved in taking on the problems of the world in an unsung hero(ine) pattern. They tend to become enraged and get burned out and resentfully burned up about the lack of recognition and support in their lives. Now they have finally reached a point where they are feeling overwhelmed with the requirements of life. They were the ‘family hoist’ in their family, lifting everyone else up. They may have a “no one cares” attitude.

A few Case Studies of Emotional Healing

Because the emotional component isn’t as readily available as traditional remedies, I won’t address traditional remedies and treatments. Rather, I will address the emotional component or psychological meaning of stroke through the stories of three people who had strokes.

1. Susan’s Story

Susan is a 70-year-old fit, healthy retired registered nurse and holistic health coach. When she called me for an emotional healing session, she said, “I always believed that I was in extremely good health, maintaining a low body mass index with almost daily walks and choosing to eat nutrient-dense, mostly organic foods. I’d been under a tremendous amount of stress for a number of months, but other than that and a family history of stroke, I had no apparent risk factors for a stroke.” Although Susan had a history of high blood pressure noted 20 years before, she hadn’t been on medication for more than eight years. Recently, she had lost 30 pounds by following a gluten-free diet.

Susan’s only sibling had died nine months before our session. Her sister had been raising her nine-year-old and 15-year-old grandchildren because their mother was a heroin addict. Suddenly, Susan became the executor of her sister’s estate and responsible for the care of her two minor grandnieces. The older child went to live with her mother—a heartbreaking situation and not what Susan wanted for her. A cousin stepped forward to care for the younger girl. Susan and her cousin began a six-month court ordeal to obtain permanent custody of the girls.

For many months, Susan made multiple two-hour round trips to ready her sister’s condo for sale and meet with the lawyer handling the guardianship for her grandnieces. These highly stressful activities along with the travel caused her to feel overwhelmed and exhausted. On top of that, she felt unappreciated and unvalued for what she was doing with the estate and the children.

Then Susan had a stroke, which occurred in the thalamus of the brain. On the morning of her stroke, she felt weak and tired. She had brain fog, her left arm felt heavy, and her left leg dragged to the point of not working well. She initially denied and ignored these classic symptoms, telling herself, “If I didn’t know better, I’d think I was having a stroke, but I can’t be having a stroke. I can’t imagine or accept that someone as healthy as me could be having a stroke.”

Messages from the Body describes the thalamus this way [Ibid, p. 95]:

The thalamus is prone to functioning on automatic pilot. The thalamus is essentially the control center for consciousness…things like “I am aware.” Trouble here results in operating without awareness or on automatic pilot.

Susan said this definition made sense. She was actually working on that awareness aspect and learning how to meditate to become more mindful and aware.

As a child, Susan was the peacemaker in the family, the one who kept everyone upbeat, the ‘family hoist’. At a young age, she was given much responsibility and became a ‘serve-aholic’ — without receiving support or recognition. She remembered feeling very alone in this role.

How did her automatic pilot programming get set up?

In her family, Mom and Dad fought a lot. Her mom, who was loud and bossy, suffered from undiagnosed OCD, and wanted everything clean. Her father did not stand up for his daughter, and besides, he traveled for his business, so he was absent a lot. Susan felt oppressed and told herself this was her lot in life, that “I just have to get through each week.” Susan’s grandma adored her and was the only saving grace in her chaotic family.

At nine-years-old, Susan and her family moved to another town. This young girl eagerly waited for the weekends so she could visit her grandma and have fun. Being with her grandma made her feel joyful. Susan would spend her weeks on automatic pilot and couldn’t wait until the weekends arrived. Then she’d return and go back on automatic pilot to get through another week. That set up a lifelong habit of operating on automatic pilot without awareness.

How was I able to help Susan?

Using the MO (Modus Operandi) Technique, I coached her to release her serve-aholic habit as well as be on automatic pilot and chronically feeling overwhelmed. Today, she has tools to set boundaries and serve herself first, so she can have the energy to serve others with joy. Today, Susan knows to give herself the recognition and support she needs. She also knows not to let anything or anybody push her “over the top.” When she is being a serve-aholic, she catches herself and changes her behavior. She continues her daily journey of mindful awareness and has stopped using her previous default setting on auto-pilot. For her, the affirmations from the MO Technique are life-enhancing and extremely helpful.

Looking back, Susan views her stroke as the wake-up call she needed. Now, each day is an opportunity to live with awareness and joy.

2. Judith’s Story

What a shock! Judith was 65, fit, and healthy. An avid gardener, hiker, and bicyclist, she ate from her own organic garden. Professionally, she was teacher of Qigong and living the life of an energetic healer who taught all over the world.

One day, while revisiting her former Qigong class at Folsom Prison, she suddenly felt dizzy and nauseous. She vomited continuously. They rushed her to the hospital where a scan discovered she’d had a small stroke. The hospital couldn’t discern the cause of her stroke, which had occurred in the center of her cerebellum.

When we talked about a month after her stroke, I asked Judith if she’d recently been serving someone who had high expectations and showed little appreciation. She said she’d been ghostwriting a man’s books, training his teachers, and creating his online programs. She was staying in the background and making sure all the promotions focused on him.

The body message of the cerebellum is as follows:

There has been a derailment of their ability to coordinate and carry out intentions and actions [Ibid, p. 93].

Judith said that made sense because she was about to tell her Qigong community she was retiring.

But the man she was working for did not want her retirement announcement made until they had her replacement ready. This is what may have put her over the top and why the blood clot was in her cerebellum. No movement was happening, no job descriptions had been written, no postings made. She was eager to train the new person so the effect her leaving would be as minimal as possible. She had big plans for getting two years of courses ready ahead of her departure, grandchildren to care for, and a certification retreat to prepare for 30 students from all over the world.

Through the MO Technique, Judith was able to release being a serve-aholic and could appreciate a new perspective on why the stroke happened. Today, she has joyfully retired, but still teaches Qigong independently in a way that puts her and her students first.

3. Jake’s Story

Jake is a 68-year-old slim, active gentleman. Recently, he had a stroke deep in his medial temporal lobe on the left side, which led to weakness on the right side of his body.

On his way home from a long road trip right before the stroke, he felt like he had the flu. As soon as he arrived, he went to the polling station to vote in the election. He reported having brain fog, saying he couldn’t sign his name on the ballot, so he left and went home to rest. The next day, he had to drive a truck for about four hours in heavy traffic. After that, he came home and collapsed. The next morning his speech was slurred, he couldn’t swallow, and his right side was compromised. He went to his doctor who diagnosed him as having had a stroke.

Jake was on a high blood pressure medication. He said he could usually feel when his blood pressure would spike, but this time — before his stroke occurred — he didn’t feel that.

Ever since he was a child, Jake had been overly responsible. To this day, he looks after his mom and his brother who’s in his 50s. Married with two children, Jake has four grandchildren and is happily involved in their lives. Characteristically, he’d always taken care of his in-laws’ property when they went on trips for months at a time. In fact, he said he’d always taken care of everyone in his family in one way or another, acting as the ‘family hoist’.

His mother-in-law, whom he was close to, had dementia and passed a few months before his stroke. After that, he and his wife had to put her father in a nursing home. Then, while Jake and his wife were on a trip, she fell and experienced severe pain, so she had to return home quickly.

While on that trip, Jake had visited his own mom, a woman he said was always selfish and put herself first, who never really cared for or about her son. But in her elder years, she declared she wanted Jake to care for her. While driving home, this devoted son got a call from his mother’s caregiver and learned that she had been admitted into the hospital for congestive heart failure. Feeling especially worried, he thought he’d have to turn around and go back to see her.

Jake told me he wasn’t good at anything. “I was never a Brainiac or a good athlete and only a mediocre musician,” he mentioned. It was also in his nature to get things done the right way, and he believed everyone should follow procedure to make outcomes predictable. He also told me, “I like things done my way.” But because people around him were ‘nilly willy’ (as he called it) and didn’t do things the right way, it caused him a lot of anguish.

“WOW . . . you’ve had a lot of stress going on!” I commented to him. Usually before a disease or condition manifests, something puts a person ‘over the top’. So, I asked Jake, “What do you think put you over the top?” He replied, “A couple of months ago, I made a mistake that was costly for a friend, and I couldn’t forgive myself.” His friend said not to worry about it, but Jake kept beating himself up mentally and couldn’t let it go.

Clearly, Jake was a serve-aholic who didn’t feel valued or appreciated for all he did. An internal storm had been brewing inside, but the mistake with his friend became the last straw. Because Jake liked everything done in the right way, when he felt he made a costly mistake and didn’t do it the right way, it put him over the top.

Jake’s stroke happened deep in his temporal lobe. The temporal lobe message from the body is as follows:

Self-chaos. They are having problems dealing with the qualities of their personal situation. They were subjected to very rigid restrictions on what was and what was not acceptable. They are a product of a family who did not respond to their needs or in which they were forced to take over the meeting of their own needs because no one else would [Ibid, p. 93].

Many serve-aholics believe they are responsible to rescue any person, system, or situation that needs help, which is also an emotional component of high blood pressure. Being a serve-aholic is draining, depriving, and derailing because your own needs are not being met. The net effect is that serve-aholics build to an explosion point and often carry a heavily repressed resentment about it all. The resulting internal combustion or storm can eventually cause a stroke.

What is Happening in the Brain?

Our life force is our blood, and our blood flows easily when we are flowing with life. When we are not in the flow and life feels like one big problem, then blood clots can form. Similarly, when a blood clot forms in our brains, it means we aren’t flowing with life. Our bio computer malfunctions because we’re feeling drained, anxious, over-demanded. An inner conflict results.

What did all three of these stroke victims — Susan, Judith, and Jake — have in common? They were serve-aholics. They didn’t feel appreciated for their contributions and felt angry about it. Consequently, they weren’t flowing with life or serving with joy. When an event put them over the top, the internal storm and combustion manifested itself as a stroke.

How to Prevent a Stroke

Take an inventory of your life and ask:

1. Am I being a serve-aholic without appreciation or recognition, and is it making me feel angry or resentful?
2. If I have high blood pressure, do I feel the need to control? Am I hyper-responsible, a pleaser or peacemaker and feeling angry or resentful about it?
3. Am I flowing with life, allowing my blood, my life force, to flow easily and not clot? Do I trust that the Universe always has my back?
4. Can I make it a practice of never letting ANYONE or ANYTHING put me ‘over the top’ because it’s just not worth compromising my health?
5. When I am serving others, do I do it with joy? (If you must do something you don’t want to do but have to, then find a way to do it with joy.)
6. Am I taking care of my brain? Am I feeling drained, over demanded, demoralized, not asking for help, and worried or anxious? All of these can affect the brain emotionally and cause brain dysfunction.

My MO (Modus Operandi) Technique helps us release the emotional component or psychological meaning of every condition and disease out of their body. Specifically, it releases the psychological meaning of symptoms, so the disease no longer affects us. That’s how we can avert manifesting a full-blown disease.

We all can benefit from looking inside ourselves and applying the MO Technique, an effective, non-invasive technique that everyone can access. Learning to use the MO Technique to make our emotions work for us becomes the template for empowerment — and for giving us the gift of health.

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Disclaimer: Although this article depicts the “emotional component” (psychological meaning) or “thought pattern” of strokes, I encourage you to take a balanced approach to healing all ailments.

The information contained on this article is solely for educational purposes. It should not be considered medical advice and should NOT be used as a substitute for medical advice by trained professionals.

You may also enjoy reading Adrenal Fatigue: Diagnosing the Burnout Epidemic by Aviva Romm, MD

The post How to Prevent a Stroke by Understanding the Emotional Causes appeared first on BEST SELF.

Organic goes beyond food — understand the impact of your buying choices on you and the environment

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When you say the word organic, the first thing that comes to mind is food, usually gluten-free and with more vitamins and nutrients than standard foods. Many people put an almost religious pressure on the word organic, but this is as far from the true meaning of the word as it can be used.

Firstly, ‘organic’ doesn’t just apply to food. Secondly, when it comes to food, specialists haven’t found nutritional differences between organic products and standard ones. So why do we care so much about things being organic?

What Does Organic Mean?

The fast development of industry led to the use of various chemicals to increase the yield and/or shelf life of agricultural goods and for manufactured goods, to either shorten the manufacturing process or make the product more resistant to decay under certain conditions. Of course, the motivation has always been to increase profits derived from their production.

However, as we consume more and more of these products, we have discovered that some of these chemicals can be harmful tohuman wellbeing, the environment, and other living beings. Still, many producers have a tough time letting go ofthe now standard processes. Why? Because they would lose money.

But the customer (meaning you) has the final word to say in all of this — and now is the time to take a stand!

The organic culture is not a caprice; it’s a natural result to the over-industrialized system that runs incivilized countries. Furthermore, as I already mentioned, the term ‘organic’ doesn’t just apply to food; it’s also used for products created using natural fibers without harmful chemicals.

So, if you have concerns about your health and the health of your descendants, make sure to only choose products that support a clean process of production.

Which Products are Organic?

When you want to go organic, it’s important to know what this means.

Basically, something labeled organicshould be free of synthetic additives, dyes, industrial solvents, and other harsh chemicals knownto endanger human health. To recognize a product that’s free of chemicals and highly-processed methods, make sure to look for the USDA Organic seal, or the mention ‘100% organic’. The seal applies to foods, beverages, personal care products, and even your bed, because they are all designed using fibers and natural ingredients.

Personal Care Products

For such a product to be considered organic, it had to be obtained from plant-based ingredients that meet USDA’s standards. I guess we can say that organic personal care products are made from organic agricultural products.

The benefits of choosing organic personal care products are quite impressive. For one, they are safer for both adults and kids. These products can be used, and often improved with essential oils, which are also beneficial for your health.

Mattresses

As I mentioned above, your bed can be organic. Nowadays, one of the most popular materials for beds is memory foam; this is a man-made material manufactured by using several types of chemicals. While there is no proof that memory foam is harmful toyour health, the production methods are not exactly gentle to the environment.

Therefore, I recommend mattresses made from natural fibers such as latex (obtained from the rubber tree’s sap), wool, feathers, or more. The resulting surface regulates sleep temperature better, provides good ventilation, and keeps any creepy crawlies and allergens at bay.

Textiles

Even the clothes you wear every daycan be organic if they are made of natural fibers such as cotton or wool. The only way you can make sure they are indeed organic is to look for the USDA Certification seal.

If the manufacturer followed the USDA rules, the product will be labeled as being organic. However, you may also find products saying that only some of the fibers are organic; these won’t have the USDA seal, but they are still a step in the right direction.

In Conclusion

Besides taking better care of your health, when you buy organic you also take care of the environment. Most of the chemicals used to create non-organic products will eventually end up in the water or soil, and the price will be paid by future generations. So, before you decide to buy something, make sure to first check the label!

You may also enjoy reading 5 Ways that Sleep Improves Your Mind, Body & Happiness, by Edie Ainsworth

The post Surprising Benefits of Going Organic Even for the Stuff You Don’t Eat appeared first on BEST SELF.

Common-sense tips to live a healthy and balanced life

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Health is more than physical fitness or the absence of disease. Real health is also mental, emotional, and even spiritual. It’s being a whole human being.

But how do you get it?

Dozens, maybe hundreds, of self-help writers and bloggers are happy to offer advice — but sometimes that’s part of the problem. How can you tell which advice to follow? If you’re feeling a little overwhelmed, you’re not alone. Maybe it’s best to start with some common-sense principles and see where it leads you. The results might surprise you.

1. Eat Well

Some say proper health begins with what you eat. Certainly, a lot of health advice begins with diet. Unfortunately, confusion starts with diet, too, because everybody seems to disagree. Some experts say to avoid carbs, others say to eat plenty. First,salt is the enemy, then it’s not so bad. But the fact of the matter is that many people enjoy excellent health while eating all sorts of things. The body has its own wisdomand can extract the nutrition it needs from many ways of eating.

ADVICE: Eat in moderate proportions, eat as all natural as possible, cut out processed foods, increase the amount of fiberand protein in your diet, and get the RDA of all your vitamins and minerals. And if all that sounds tough to fit into your busy lifestyle, consider high-quality supplementsand dietary aids to help you get the nutrition your body deserves.

2. Be Active

You know that standard warning to talk to your doctor before beginning any exercise program? It’s not bad advice, but they should tell people to talk to their doctors before sitting, too. Spending too much time sitting down is a major health risk. Most of us have lifestyles that make getting enough exercise very difficult. Work, school, going online, watching TV, all of it involves way too much sitting.

ADVICE: Get up and move. You don’t have to be a world-class athlete. You don’t have to be an athlete at all. Just get up and move, preferably out of doors. Walk, ride a bike, play tag with children, dance. Do whatever you most enjoy. You’ll feel better physically, and you’ll probably be happier and more relaxed, too. 

3. Drink Water

The human body needs water to work, and many of us don’t get enough of it. Dehydration can lead to irritability, forgetfulness, fatigue, even nightmares. Chronic dehydration can damage your kidneys. They say if you feel thirsty, you are already dehydrated, but part of the problem is that some people don’t feel thirsty, or mistake thirst for hunger (yes, not drinking enough can lead to eating too much). How much water you need varies, depending on the weather, your activity level, and other factors.

ADVICE: Get to know your own body to find out how much you need. Take a look at your urine when you go. Seriously, it’s a great indicator. If the coloris dark enough that you can see the yellow in your stream alone, you need to drink more. Drinking plain water is best. Soft drinks and juice can add up to too many empty calories, and alcohol and caffeine can be dehydrating. But the important thing is to drink something.

4. Get Enough Sleep

A lot of us are sleep-deprived. In today’s fast-paced world, there’s so much pressure to go, go, go! But the need for rest is not negotiable. There is no way to train yourself to need less sleep. Caffeine can keep you awake, but it can’t change the fact that you need rest. Sleep needs vary. You might need more or less than average, and that’s fine. But if you’re in the habit of waking up with an alarm clock and staying awake with caffeine, you might need more than you’re getting.

ADVICE: Get some rest. You’ll see your mood, your ability to focus, and your overall health all get better. 

5. Be Happy

No one can be chipper all the time. Some people are naturally lessupbeatthan others, and that’s OK. But if you’re not enjoying your life, do yourself a favorand do something about it. Whatever it is, it’s important because YOUare important.

ADVICE: Maybe there’s a lifestyle change you can make. Maybe you can talk things over with your friends and get support. Maybe a therapist can help. Maybe you need more sleep (all ten of these tips are related). Maybe you have an underlying medical problem that needs attention — depression or anxiety can be symptoms of a surprising range of other concerns, from infections to drug interactions to liver issues.

6. Have Friends

A lot of us are chronically lonely. Modern life makes it difficult to maintain friendships, but without good friendsour mental health takes a hit — and so can our physical health.

ADVICE: If you get hurt and need help, who will be there for you if not your friends and family? Married people, on average, live longer than singles, even when the marriage itself isn’t quite the fairy-tale we all hope for. Why? It may be the married are less lonely.

7. Be Safe

 All the self-care and happiness in the world won’t be much good if you get yourself killed in a preventable accident.

ADVICE: Wear your seat-belt. Wear reflective clothes when you go jogging. Schedule your annual exam — yes, that one you’ve been putting off. Don’t pick up rattlesnakes. You know what to do. Be careful. Be smart. 

8. Speaking of Doctors….

While we’re talking about health, let’s not overlook the benefit of professional help. Many people dislike doctors, for one reason or another. Others don’t seek help because “it’s not that bad,” or out of a belief that no one can help.

ADVICE: Sometimes seemingly small problems are symptoms of deeper concerns that need prompt attention. Even genuinely minor issues are worth resolving. Why tolerate discomfort or pain if you don’t have to? And often, they canhelp. “They” include doctors, dentists, chiropractors, naturopaths, physical therapists, psychiatrists, and counselors. Insomnia, poor sleep quality, persistent aches and pains, allergies, mental health issues, and more can all be resolved. Have hope.

9. Be of Service 

Self-care is good,but deep, long-term happiness (remember, we said these tips overlap) depends on living a life that is meaningful, not just enjoyable.

ADVICE: Help a friend, care for a child, take on a cause, and find something more important than yourself. Ironically, your own life will improve as a result.

10. Cut Yourself Some Slack

There are so many tools out there you can use to improve your health and your life — and that’s great! But the flip-side of having so many options is that if you find yourself with persistent mental or physical health challenges anyway, you might start to think it’s your fault.

ADVICE: Don’t do that to yourself. Some things are simply beyond your control. Don’t feel sick over being sick. Don’t worry about feeling anxious. Don’t get depressed over your depression. Use the tools you have to achieve the best health you can. And then enjoy your life.

You may also enjoy reading 3 Steps to Love Your Body: A Morning Ritual to Expand Self-Love, by Dain Heer.

The post 10 Simple Rules for Living a Healthy Life appeared first on BEST SELF.

Sometimes it takes a new routine to find a new life balance

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One year ago, I made a decision to push past my personal insecurities about self-image by going beyond my comfort zone and embarking on a fitness journey that entailed more than just a run on a treadmill or shedding a few pounds. This was a journey to learn how to better balance my emotions and finding mental clarity through fitness.

For years, I was too afraid to start and explore. I wanted to be a “yes” person — someone that said yes to health, to emotional stability, constant personal growth and inner peace. I no longer wanted to sit in my room after work and stare at YouTube videos and Instagram posts on how amazing a new workout was or trying to imagine the feeling. I wanted to BE the person that tried that new workout. I wanted to enjoy my workouts and feel excited about them, to try new classes, new techniques. I felt like my body could do more, that it was stronger than I thought.

In the beginning, I signed up for Yoga. I had never done this before and thought it would be more centering than exercising at the gym. But, as I continued to grow through life, I began to experience some struggles within my relationships and career that had made me angry, frustrated, and at times, worrisome. I suppressed the anger and frustration for a while, thinking that it would go away. I tried to stay intact with myself by focusing on my yoga and general workouts, but the problem was that I still felt stagnant and stressed. No matter how many journal entries I wrote about “my feelings” or how many times I vented to my friends, the stress and frustrations were bottling up inside me.

I soon realized that no matter how many meditation rituals I tried to master, I simply wanted to punch something.

Initial thought: I wasn’t a violent person and yoga was supposed to be my holy grail, right?

I sat in front of my computer at work complaining to my co-worker about how stressed and frustrated I felt. There were so many things happening within my life I knew I had no control over but had to push through anyway. She slowly turned around and said “sometimes you need to just punch something, maybe a punching bag?” I stared at her, still frustrated but in thought about what she said. Later, my colleague sent me a Groupon for Ilovekickboxing. “I don’t know how this works” she said, “but I am on your team and I think we should try it.” I immediately said yes.

Kickboxing was a different kind of animal for me.

I assumed that only men were in these classes or very fit and athletic women who came to work on their left hook and abs (side note: I did not have abs and probably never will because I like ice cream too much — and that’s okay). I went to my first Thursday class at 7:45pm in Greenwich Village, New York. I loved that Ilovekickboxing had such flexible class schedules because I always worked so late and let’s be honest, the city never sleeps and neither does my job apparently. The Ilovekickboxing crew was so welcoming. One of the instructors shadowed me in the first class, making sure I did things correctly to avoid any injuries.

After the first fifteen minutes of a HIIT (High Intensity Interval Training) session to raise my heart rate and warm up (want to get your mind off something? Do a HIIT session, geesh!), I was ready to throw my first few punches. Before anything happened, one of the instructors turned around and said, “What are we angry at today?” I stared up at her. I didn’t expect for her to even care to ask, but she did.

My mind started pinpointing every single thing I was angry at.

Every emotion floated up to the surface. “I want you to punch this bag and don’t stop” she said. Yelling at the top of her lungs, music blasting, “All you need to do is breathe and punch” she yelled. So that’s what I did. I punched and reminded myself to breathe. I kept punching. I had never felt so angry, but at the same time so liberated, so strong, so in tune with my emotions. Every round of punching and kicking made me less angry, less frustrated and more focused, calmer.

When the last round was over, I sat on the mat and for the first time in a while, my mind was blank; I didn’t feel angry and IT FELT GOOD. As I continued to go back to the classes, I felt more and more powerful. A different kind of strong I hadn’t felt before. It had a lot to do with the group of instructors that empowered me every time I took a class. It was more than just a teaching session for them — it was therapy for everyone who was participating. We were free to talk about our feelings: how bad our day was or what significant other we wanted to beat up (shhhhh). After about three weeks, I noticed I had become less angry and I dealt with stress better.

I was more effective within my meditations, yoga classes and most of all, I felt, well…HAPPIER. An inside happy, as if my soul was smiling.

IloveKickBoxing made me feel like I was part of a tribe. A tribe that was always on my team. A tribe that I could be angry with, vulnerable with, laugh with, and most of all, a tribe that made me feel like I mattered. We get so lost in the shuffle at times that we forget that we need a bit of support, attention and understanding. Being a woman who was solely responsible for all the career and life moves for myself, it was sometimes hard to push past the loneliness, frustrations, and worry as I became more successful and outgrew many people within my life.

My kickboxing journey inspired me to go beyond the punches and kicks and form a support group called the ‘Love Tribe’ (AKA Project Love—Yourself), which gives others all over the world exactly what IloveKickBoxing gave to me: support, a judgement free zone, and inspiration — plus the feeling of knowing that someone will ALWAYS be on your team.

A Few Takeaways

• You will be sore.
• You will be sweaty.
• You will ask yourself a million times why you even came to the class, BUT at the end, you will be forever grateful to yourself and be amazed by what your body can do.
• You don’t have to be a violent person to want to punch something (and sometimes it’s EXACTLY what you need). Kickboxing is legal and you don’t get in trouble for punching something for an hour.

A support system matters and you can find one in a new setting and a new workout. Just be brave. Have courage to try new things and step out of your comfort zones.

BIG realization here: There isn’t just one way to find health, mental clarity or inner peace. There are thousands of ways. Every level of growth demands a different you, a different approach, a different realization, a punch, a kick or a yoga session (get the point?). At times, we come across emotions that are extremely powerful and struggles that take ahold of us. We may need something new to jumpstart the process of healing and awakening so that we can move forward into the next part of our journey. Through trial and error, we can find new ways that help us balance, well, life. Step outside the box. You owe yourself every possible invigorating experience you can find.

You may also enjoy reading Newbie Yoga: What to Expect at Your First Yoga Class, by Dasha Ilazarova

The post Punching My Way To Peace: Finding Healing Through Kickboxing appeared first on BEST SELF.