What Foods to Eat to Prevent Brain Fog


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Foods You Eat That Cause Brain Fog & What to Eat Instead

Brain fog is a murky symptom that can cause trouble with focusing, remembering, learning, and even really feeling connected to daily life.

It can be a short-term feeling or one that seems to constantly stick around.

While brain fog can have a number of different causes, like being stressed, having unbalanced blood sugar, or being low in iron, there are also dietary causes of brain fog.

If you remove these offending trigger foods, you might just swap a fuzzy brain for a mentally alert one that is on top of its game.

1. Gluten

Even if you don’t have celiac disease, gluten can still be problematic. Non-celiac gluten sensitivity can cause an inflammatory response in the body when gluten is ingested. Over time, regular consumption of gluten can lead to low or high levels of inflammation, which can impact the way that the brain functions.

Since part of the nervous system lives in the gut, when a food you’re eating aggravates your intestinal lining or some other aspect of digestion, it won’t be long before symptoms start trickling out to different parts of the body – the brain included.

Eat this instead: Swap gluten with Paleo-friendly flours like cassava or almond flour. They replace one-for-one in traditional baking, and come with a higher level of nutrient benefits. Cassava flour is a great option for people who are allergic to nuts, since it comes from a root plant that is neither nut, legume, or grain.

2. Refined Carbs and Sugar

While people may initially fall into eating sugar because it helps to stimulate and wake up the brain, long-term and chronic intakes of refined carbs, “white” flours, refined sugars, and corn syrup can lead to glucose problems as well as systemic issues with yeast overgrowth, also known as candida albicans.

Two of the main issues associated with yeast problems can be fatigue and brain fog, and whether they’re specifically caused by yeast or not, the brain typically responds better to diets with balanced levels of protein and healthy fats, and not those that are dependent on huge amounts of refined and empty carbs.

Eat this instead: Instead of refined sugars, choose sweets that use natural sweeteners instead, like raw honey or coconut sugar, which have less of a glycemic impact than cane sugar.

Limiting sugar is also essential, but sugar cravings will diminish or lessen when protein is eaten with every meal. If you must have carbs, choose vegetable, fruit, and nut-based carbs so that you’re balancing them with fiber and plenty of other nutrients.

3. Histamines

Histamines are often associated with seasonal allergens, but several foods contain histamines. In sensitive individuals, high histamine foods can have a similar hazy reaction that one might feel at the height of pollen season.

High histamine foods include alcohol, fermented foods, dairy products, shellfish, legumes, nuts, and chocolate.

While many foods contain some levels of histamines, high-histamine foods can induce symptoms quickly or produce low-level brain fog over a long period of time. If other histamine-related allergies are present, food histamine sensitivity could play a role, and brain fog may improve after some time spent on a low histamine diet.

Eat this instead: Meat, poultry, eggs, and salmon are all low in histamines, especially when they’re cooked fresh. Histamines can build in leftover foods, so prepare your foods fresh and don’t reheat. Most fruits and vegetables (with the exception of tomatoes, spinach, avocado, and eggplant) are low in histamines.

4. Caffeine

While coffee is the pick-me-up that many people like to start their day with, it can also cause a vicious cycle of dependence that can lead to increasing levels of brain fog as caffeine wears off.

The kicker is that the more caffeine you drink, the more likely you’ll be to experience brain fog, which could lead you to drink even more caffeine to clear your head. So the cycle of caffeine addiction goes, and eventually, the cycle might need to be broken.

If brain fog is a perpetual problem for you and you regularly consume more than 100 mg of caffeine daily, it might be time to switch to decaf.

Eat this instead: If you’re a coffee drinker, you have the option of decaf, and going with a darker roast will make the brew taste as strong as a typical cup of caffeinated coffee. You can also opt for energizing herbs and roots to help wean you off coffee.

If you’re a soda drinker or you get your caffeine from other sources, try sparkling water or kombucha, which can give a fizzy taste that is reminiscent of soda without the caffeine or sugar.

Coconut water is also a great way to keep energized throughout the day, as it includes replenishing electrolytes, potassium and vitamins.

Also, keep in mind that having a full night’s rest (about 7-8 hours of sleep) will reduce the need for using coffee (and caffeine in general) as a crutch to stay alert throughout the day.

5. Alcohol

Alcohol can contribute to brain fog, and not just if you happen to be hungover. Many forms of alcohol, especially beer, contain gluten, which, as already mentioned, can be a big brain fog trigger. Even without celiac disease or known non-celiac gluten sensitivity, certain genetics will make alcohol or gluten sensitivity more likely.

Compounding alcohol’s brain impairing effects, it is also extremely high in histamines, which, for people who are prone to allergies or general food sensitivity, can result in either immediate or delayed brain fog results – and sometimes both.

Eat this instead: If you’re looking for a fermented brew that won’t give you a gluten-y buzz, try kombucha. It’s rich in natural probiotics thanks to the fermentation process.

But if histamines are your issues, kombucha will make you feel just as bad since fermented foods are high in histamines, too. In this case, skip fermented brews altogether and focus on sparkling water infused with fruits or vegetables of choice for a delicious drink that will feel fancy without making your brain pay the price.

6. Artificial Sweeteners

Aspartame and other artificial sweeteners can have a profound effect on the body, whether it’s causing gut imbalances or increasing headaches and brain fog. Not only can aspartame suppress neurotransmitter production, like dopamine, it can cause inflammation in the brain and can actually wear down the brain’s blood brain barrier.

When that happens, aspartame can enter the brain and lead to the destruction of brain cells and the release of free radicals.

While that’s an extreme situation (in which brain fog is literally being caused by damage to the brain), it’s important to understand that the brain is not impervious to damage, and that dietary sources of inflammation can have significant and long-term impacts on health.

Eat this instead: Skip artificial sweeteners altogether since they’ve also been linked with cancer and focus on eating whole foods. If you want a zero-calorie sweetener that won’t cause weird side effects, use pure stevia leaf. It’s only needed in small amounts to increase sweetness, and has none of the toxic side effects of aspartame or other “fake” sugars.

7. Dairy

While most people associate dairy or lactose issues with digestive symptoms, subtler signs of food sensitivity can include brain fog. In more severe cases, allergy or long-term sensitivity can actually lead to mood disorders and autoimmunity.

If you’re already following a Paleo diet, you’ve already eliminated dairy. But if that’s been a big stumbling block for you, keep in mind that eliminating a food for a short time doesn’t mean you’ll never be able to eat it again.

While there are benefits to being dairy-free, especially if allergy or sensitivity is present, there are also some easy swaps to lessen the struggle of living a cheese-less life.

Eat this instead: Thanks to some ingenious Paleo and dairy-free recipes, there is such a thing as cashew cheese. When thrown into classic cheese-filled recipes, the texture and the taste is so close to the real thing and so much better for you. There are also numerous dairy alternatives to things like ice cream, yogurt, and even drinking milk, so a dairy-free life doesn’t have to be boring.

Watch this video – How To Cure “Brain Fog” | 3 Tips for Mental Clarity

Bottom Line: Brain fog can be a life-altering symptom and while the causes can vary, sometimes the fix is as simple as making some dietary changes. Even when you’re altering your diet for health reasons, it doesn’t have to be boring or deprived.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Here’s how to Personalize Your Nutrition Based On Genetics?


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Nutrigenomics – Discovering What Your Genes Want to Eat

Nutrigenomics is an emerging field of study that shows how genes interact with lifestyle. Here’s how it can help you eat and live to maximize your health.

Your body isn’t just a static set of DNA and cells. Our bodies are biologically active, with genes that can be switched on or off based on environment, lifestyle, diet, and other factors.

So how do your genes really affect you, and how, in turn, can your diet, lifestyle, and behaviour influence what your genes are doing?

Nutrigenomics can help you discover the best nutritional plan for your unique body. Read on to see how it works.

What is Nutrigenomics?

Nutrigenomics is the study of the way food, diet, and nutrients impact genetic expression, and in turn, how specific genetic mutations dictate the way the body uses food.

It’s still an expanding field of research, but what has been discovered so far with nutrigenomics is life-changing. We have learned that diet plays a major role in risk factors for many diseases, and can even act on genes and change their expression.

Because everyone has a unique genetic makeup, one person might be more genetically prone to disease or sickness than another. However, simply having the gene for certain conditions doesn’t mean you’re guaranteed to get them.

This is where nutrigenomics and epigenetics step in. Epigenetics is the study of how the environment – which includes diet, exercise, and lifestyle – can influence gene activity and effectively turn them “off” or “on”.

Nutrigenomics asserts that taking a personalized approach to diet and lifestyle based on genetics can prevent, treat, and even cure chronic disease.

Personalizing Diets to Decrease Risk of Disease

People mistakenly blame their genes when it comes to health and longevity, but only about 25 percent of longevity is based on cut and dried genetic factors. Most of it is determined by lifestyle, nutrition, mental health, stress levelsinflammation, and more – all factors that influence how genes work within the body.

The same is true for disease. For example, some people are more prone to autoimmunity than others, and the type and severity that develops is decided both by genes and external factors.

By understanding how your genes interact with the foods and nutrients that you take in, you’ll be able to shift your dietary and lifestyle choices away from those that negatively affect genetic expression and focus on the ones that have positive and protective results.

This is the ultimate in a personalized dietary program, the antithesis of “one size fits all” eating and the future of nutrition. As more advances in research are made, it will become easier for the everyday person to plug their genetic profile into an app of some sort and learn which foods and nutrients are protective and which should be avoided. Until that day comes, however, we’re limited to what research tells us at the moment.

Sifting through genetic results and determining which nutrients help or hurt expression is a time-consuming process. While there are hundreds of genetic mutations, only a few of them are well understood, both in how they impact health conditions and in the sorts of nutritional support they require.

This article will not prescriptively describe how to address specific mutations but will talk about the potential for diet customization that exists both currently and as the subject of ongoing research.

3 Ways Your Genes Determine What’s Good for You

Your body consists of a complex series of genes that exist as a unique switchboard. All individual switches must be turned on or off – there is no neutral state for genetic expression.

Your “master switchboard” is in a constant state of flux, and how you eat, live, sleep, move, and think all affect the current state of your switchboard.

While much in the field of nutrigenomics isn’t fully understood, we know that the following three areas are highly influenced by genetics.

1. The Way Your Body Uses Nutrients

Macronutrients and micronutrients are used differently by people based on many factors, including genetics. For example, some people can digest fat more easily than others, while others have a higher tolerance for carbs and sweets.

Not only do our genes need specific nutrients to function, but the foods that we digest are regulated in part by the genes that we have.

Take the mutation MTHFR C677T, perhaps the most well-known of all genetic building blocks. This genetic variant can reduce the body’s ability to use folate, which means the body needs extra folate to offset this genetic problem.

Whole foods like spinach and broccoli can provide more bioavailable forms of folate, which in turn can help the gene to better function. This same process is true for many genetic mutations, with many forms of macronutrients and micronutrients.

While tying specific nutritional support to everyone’s individual genetic set is an impossible task at the moment, most research indicates that the starting point to good genetic health and gene expression is eating a diet free from “fake” foods and nutrients.

Bottom line: Genes influence the way that the body uses macronutrients and micronutrients. Opting for real, unprocessed food is the starting point for good genetic health and gene expression.

2. Gut Health and Allergies

Allergies are another common way that genetics can have a huge say in what you can and can’t eat. People with immune-driven and anaphylactic allergies understand that, for whatever reason, they’re so sensitized to foods that they can’t eat them without endangering their lives. This is predominantly driven by underlying genetics.

While not all food allergies are genetic, those that involve the immune system typically are. Food sensitivity, on the other hand, can either be genetic or can be a result of gut health or other problems.

While not all allergies are passed from parent to child, all allergies are involved with gene expression.

Take lactose intolerance, for example. Although it’s not a true milk allergy, it’s a disorder caused by a genetic lack of the enzyme needed to break down lactose. Without a sufficient amount of this enzyme, the undigested lactose travels through the gut, wreaking havoc on your digestive system.

Still, this doesn’t mean that everyone who has a family history of lactose intolerance won’t be able to digest milk. Some will have the gene and it will be turned “on,” while others will have the gene and it will be turned “off,” aka not expressing.

It has long been thought that genetics largely shaped the type and amount of bacteria found in the microbiome, but recent research has shown that lifestyle and epigenetic factors, like diet, has a bigger role in determining what the gut landscape looks like.

The microbiome, in turn, has a large role in genetic expression, which is one major way that how we eat and live can directly influence how our genes work – either for us or against us.

Bottom line: Allergies are genetic, but just because a gene is present doesn’t mean a tangible allergy will exist.

3. Disease Development

Whether it’s looking to prevent obesity or to reduce a risk of developing cancer, heart disease, Alzheimer’s, diabetes, or more, nutrigenomics is being studied as a way to boost longevity by reducing the incidences of chronic and deadly diseases.

Many diseases are complicated by obesity, leading researchers to seek new ways to treat weight loss problems. Unsurprisingly, customized nutrition programs that take a person’s genes into account have proven to be more successful than one size fits all approaches.

Genetically personalized diets are also superior when it comes to maintaining a healthy glucose level, which can also be instrumental in optimizing body weight.

Cardiovascular and metabolic disorders are also well-researched in nutrigenomics, placing direct focus on how environmental and lifestyle factors interact with a few key genes, including the aforementioned gene variant C677T.

Heart disease risk is still going to dramatically increase when basic risk factors are present, like smoking, heavy alcohol intake and lack of exercise.

Inflammation is also strongly influenced by genetic expression, as shown by examples of people who live the same risky lifestyle, where one develops heart disease and the other outlives even healthier people. This shows that even people who don’t live pristine lifestyles can still have inactivated dangerous genes and activated protective genes.

Research will focus on epigenetics and nutrigenomics for a long time to come, but it will never be able to fully account for every aspect of a person’s lifestyle.

Bottom line: The way our lifestyle, nutrition, and overall environment interacts with our genes plays a huge role in our risk of getting diseases.

Should You Get Personalized Genetic Testing?

While there are definite upsides to understanding your genetics and being able to customize your lifestyle and diet to your exact needs, some people find the information overwhelming and even scary.

Knowing that you have a genetic potential for certain types of cancer or other chronic diseases, can feel like a doom-and-gloom experience. While the presence of a gene doesn’t mean it will express, it can be a lot of information to process at once. There are also concerns about the risk of this data being used someday to determine health or eligibility for insurance.

Still, some feel that the empowerment achieved through understanding their genetic risks and being able to take a proactive approach to their lifestyle makes them feel more in charge. This is especially true for people who already have a family history of disease and assume they’re at greater risk, too.

Options exist for personalized genetic testing that typically involve collecting a saliva sample and sending it off to a lab where it may take 2-8 weeks to get results. You may choose to share results with your healthcare providers.

Companies like Livewello and Promethease will analyze your genetic raw data for you and provide information to help distill the overwhelming amount of data. Certain practitioners also specialize in creating lifestyle programs according to your genetic health, many of which can be found by searching the practitioner database on Livewello.

The pros of testing are that it’s relatively inexpensive (less than $150 for most labs) and available for anyone to order. The cons are that you could find out that you have genetic tendencies toward chronic diseases which might be scary although working with a practitioner will help to hedge this fear.

Remember, you’re not just the sum total of your genes, and possessing a gene doesn’t mean you’ll automatically develop those disorders.

Watch this video – How to Personalize Your Nutrition Based On Genetics

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What to Do If You Have Chronic Fatigue Syndrome?


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When It’s More Than “Just Tired” – 8 Signs You Have Chronic Fatigue Syndrome (CFS)

If you’re sleeping all day and still not feeling rested, it might be chronic fatigue syndrome. Here are a few tell-tale signs of CFS and how to naturally ease symptoms.

If you feel just as tired when you wake up after sleeping a whole night, you could be dealing with chronic fatigue syndrome. Most people with CFS appear to be healthy, and because there is no single lab test to check for the disease, chronic fatigue syndrome took a long time to be recognized as a legitimate disorder.

This relatively new diagnosis involves a weakened immune system, brain fog and worsened symptoms while standing upright. Here’s what it means to have chronic fatigue syndrome, and what you need to know to get the right care from yourself and your health practitioners.

What Is Chronic Fatigue Syndrome?

Chronic fatigue syndrome, also known as CFS, is a condition where fatigue is experienced so relentlessly that it doesn’t go away with rest and has no other medical explanation.

Fatigue can come on gradually over time or it can suddenly get worse. Either way, the intense level of tiredness is often alarming, and warrants a trip to the doctor. This leads to a battery of tests from doctors that will most often come back as “normal,” leaving the fatigue problem unanswered.

It is estimated that between 836,000 and 2.5 million Americans have chronic fatigue syndrome, but that as many as 91 percent haven’t been diagnosed yet. It can affect anyone of any age, but is commonly seen in women in their 40s and 50s.

8 Symptoms of Chronic Fatigue Syndrome

Symptoms of CFS can differ among people with the condition, but there are eight recognized core symptoms.

Fatigue

In order for fatigue to be considered strong enough for a CFS diagnosis, it has to be present for a minimum of six months and severe enough that rest doesn’t improve it. Doctors also look for at least three or four other symptoms on this list.

Tiredness After Physical Activity

Post-exertional malaise, or PEM, happens when physical activity or mental stressors that one used to tolerate now worsen fatigue to a level of being unable to function.

Unrefreshing Sleep

With all of the fatigue and PEM, many people with CFS often sleep and sleep for many hours. Unfortunately, a key symptom of CFS is unrefreshing sleep, where even eight or more hours do not improve the physical and mental feelings of fatigue.

Cognitive Impairment

People with CFS are both physically and mentally tired. CFS slows the brain’s ability to process information and can result in memory problems, attention disorders, and brain fog.

Worsened Symptoms While Standing

Also known as orthostatic intolerance, symptoms of CFS worsen when someone is standing or sitting upright, versus reclining or lying down.

Headaches and Body Pain

While pain associated with CFS is less specific than fibromyalgia or rheumatoid arthritis, people with CFS tend to experience headaches or general body aches that can come and go frequently.

Frequent Illnesses

Those with CFS have weak immune systems, which result in more frequent, and sometimes more severe, illnesses.

Infection

Epstein-Barr is a virus frequently seen in people who have thyroid disease or disorders, and it’s been noted that it can also appear in people with CFS.

Other symptoms not necessary for diagnosis, but which might be found in people with CFS, are:

Insomnia

Sore throat

Swollen lymph nodes

Gastrointestinal problems

Sensitivity to food, drugs or chemicals

Causes of Chronic Fatigue Syndrome

Chronic fatigue syndrome isn’t caused by one single thing, but a collection of many factors that result in impaired energy levels. Main theories on CFS triggers include:

Is Your Thyroid to Blame?

Most doctors assess thyroid health with a single thyroid stimulating hormone (or TSH) lab test for patients complaining of fatigue. If this test comes back in the normal range, you’ll likely be told that your thyroid is healthy and sent on your way.

However, research shows that a thyroid issue referred to as “low T3 syndrome” is often tied to CFS. It is also associated with Hashimoto’s thyroiditis and chronic kidney disease. In low T3 syndrome, TSH appears normal and can cause doctors to ignore other thyroid lab tests.

How to Get a Proper Diagnosis?

How do you know if you have true CFS or just an underlying thyroid condition – or both?

If you meet all the diagnostic criteria for CFS, then you are dealing with a real case of chronic fatigue. But for most people, they want to know what caused it to start in the first place. This is when you should seek out a thyroid trigger.

Since low levels of the thyroid hormones T3 and T4 can be a contributing factor to debilitating fatigue, getting the right thyroid labs tests is a crucial first step.

Test Free T3 and Free T4 to assess how much thyroid hormone your body has available for use.

TSH is a meaningless test when it comes to ruling out thyroid-related issues with CFS because in most cases, TSH will appear normal, which is how a thyroid condition gets overlooked in the first place.

Ways to Live with CFS

Chronic fatigue syndrome can’t be cured, but it can go into remission. There are some natural ways to help alleviate the life-altering fatigue of CFS.

Limit Inflammatory Stimulants

Coffee and other stimulants won’t offset your fatigue with CFS and can instead increase inflammation within the body. Eliminate or strictly limit caffeine, sugar, and alcohol as much as possible.

Limit Sleep Time

Even though you may only want to sleep, sleeping 12 or more hours per day can worsen inflammation and contribute to other hormone imbalances. Skip naps and limit your sleep to 10 hours max per night.

Avoid Overexertion

Knowing your limits is vital for CFS, because pushing yourself will only intensify your fatigue. Don’t overdo any form of physical or mental exertion.

Try Acupuncture and Yoga

These holistic practices can be helpful in alleviating the pain associated with CFS. Work these into your regular routine for natural relief from pain, fatigue and other symptoms.

Watch this video – What to Do If You Have Chronic Fatigue Syndrome?

Bottom Line

Chronic fatigue syndrome is still a relatively “new” medical condition and is not yet fully understood. While there is no current cure, CFS can go into remission, and symptoms can be alleviated naturally.

If you have CFS, make sure you’re working with a physician who understands the latest research on this chronic disorder.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Science-Proven Secrets to a Happy and Lasting Marriage


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Science Says That This Is Crucial to a Lasting Marriage

With all of the varieties of personalities and unique tastes in a partnership it seems that finding one secret to a lasting marriage may be an eluding chase.

Can anyone really know for sure what will guarantee a happy marriage? Life is dynamic, minds change, and after all, there is free will. However, a recent study is suggesting that there might be a reoccurring ingredient in the happiest of marriages.

Probably more important than information is experience. After all, it is experiences and what we learn from them that make the expert. I once heard a well-informed man say that a wise man is worth a thousand knowledgeable books.

That being said, if you are reading this in hopes to gain a bit of insight on the subject of marriage, then who better to get advice from other than an experienced and happily married couple?

What Experts Have to Say

While of course, the success of each marriage is going to be subjective to those individuals, science has done some research and inquired with 468 married individuals about their marriages.

The results indicated that above all else, a shared expression of gratitude and appreciation was the most significant quality of a happy and lasting marriage.

Couples expressed that gratitude serves as a buffer during arguments and lessens the likelihood of withdrawing from their partner.

The study from the University of Georgia discovered that the greater the expressions were, the less prone the couples were to the negative effects of poor communication, disagreement and conflict.

Couples expressed that gratitude serves as a buffer during arguments and lessens the likelihood of withdrawing from their partner. It appears that when it comes to communication, it is better to say something rather than nothing, and even better if words of appreciation are expressed.

Appreciate Everything, Expect Nothing

Expectation is the killer of appreciation. Results from the previously mentioned study also found that couples who engaged in demanding or critical communication led to withdrawal and avoidance. Expressions of gratitude, on the other hand, tend to interrupt demanding communication.

What we focus on grows – if we are focused on the good and the appreciated aspects of our partners and union, then we will find them to grow, and our expectations for more to lessen. From this place, it’s often much easier to communicate.

Cultivating an Attitude of Gratitude

So if gratitude is a key to a lasting marriage, how do we cultivate a grateful heart? While it’s all too easy to focus on what we lack, the real secret to developing gratitude is to get a handle on our ability to direct our focus.

 It’s quite simple but sometimes the simple doesn’t always imply easy – it takes practice. Here are a few ways to shift focus to gratitude mode:

1. Keep a Gratitude Journal

Establishing a daily journaling practice is something most great thinkers have done. It’s therapeutic on many levels, and something that has personally helped me in many ways.

A journaling practice in and of itself is meditative and cultivates awareness and a clear mind for clearer communication and presence with your partner. It also is wonderful for setting the pace of your day in a pleasant manner.

By focusing on what we admire, adore and appreciate in our lives, we feel more capable of giving. Often in a relationship quarrel, it’s a battle of two people trying to receive something.

However, when we are in our highest state, we are more concerned with giving to others and our loved ones. A gratitude journal can help remind us that we have plenty to give.

For best results, set aside 10 minutes on a daily basis to recollect some of your best moments and anything you can think of for which you are grateful.

Take it a step further and write a detailed list of the reasons you are grateful for your partner and why. Soon you will find a viable life theme of gratefulness.

2. Use Perspective

Often, we are not grateful until it becomes necessary; we’re broke, sick or hungry, and our only option to keep in good spirits is to be thankful.

It is easy to be grateful when things are going well. However, it’s helpful to recall the hard times, and set up an unambiguous contrast in your mind, to see how truly blessed we often are.

Think back to the arguments, financial struggles or stress you and your partner once experienced. If you’re here now, that means you survived it and probably grew. If you can do it once, you can do it again, so be thankful for those opportunities for growth.

3. Count Your Blessings

It’s difficult to stay grateful when we are constantly growing. Growth is an innate function of the human spirit. This can make it easy to forget about the good things we have in our lives, though.

In order to counteract this mindset, consider these questions on a daily basis (you may even work them you’re your newfound journaling practice):

“What have I received from my partner?”
“What have I given to my partner?”
“What troubles and difficulty have I caused my partner?”

Observe these answers as a loving, objective viewer. Do not criticize; rather, see them for what they are, learn what you must, then make a choice to grow in the direction of gratitude and giving.

More Tips for A Happy Marriage

Among the many components of a healthy and lasting marriage, there are a few other recurring qualities that show up. Often times, when long-married duos are asked for their tips to success, a few additional qualities show up:

1. Patience

When it comes to a marriage (or any relationship), the individual comes before the group. Patience is a virtue for those who practice.

Life, especially married life, provides plenty of opportunities to practice patience.

Giving space for your partner to calm down, teaching a child a skill, or taking the time to listen and understand your partner’s viewpoint are all prime conditions for cultivating this beautiful quality.

As we develop patience in ourselves, we are able to bring it into our relationships.

After all, we can only give what we have. Practice patience every chance you get, as learning to be patient at work will better equip us to be patient at home with our partners. It takes time to truly get to know someone, and the better we feel understood and understand our partners, the happier we will be.

2. Seeing

So often we view the world and our partners through our own personal lens. We all have our personal tastes and interests. There’s nothing wrong with that, it makes life dynamic and interesting – if we all had the same taste, there would be no variety in life.

However, we also need to know when to take our lens down and simply see our partner for who they are, as they are. It’s lovely to see your partner as a lover, a wife/husband, and a partner when it comes to marriage. It’s also wonderful to see them for their true selves – a creative and spiritual being with infinite potential.

When a marriage runs into rough patches, the highest solution is to bend – to become flexible. So often our lenses see life in a very rigid manner, and we cut ourselves off from seeing. Take your marital challenges as an opportunity to grow and expand your view of the world.

3. Ask

It’s often easier for us to assume things than it is to find out. We tend to assume what our partner is thinking and feeling.

Sometimes, we go so far as to assume we know how they want to be treated and what’s best for them. The truth is, everything in life is subjective and up to the individual. One of the best things we could ever do in a relationship, especially when in it for the long haul, is to ask questions.

It takes courage to ask questions and hear the truth. Instead of assuming that you know your partner, ask.

What are their best characteristics in their eyes? What makes them happy? What is their mission in life, their purpose? What do they want to produce in life? What do they intend to receive in a marriage? What do they intend to give? How do they want to be treated?

The happiest couples are the couples that know each other. They know how to love, how to care, and how to communicate. Asking questions and listening builds trust and reliability.

And if a marriage is a partnership, then reliability is a must. Nobody wants an unreliable partner. So discover what you do not know and inquire with your partner.

Watch this video – Secrets To A Happy Marriage | Michael McIntyre SHOWTIME | Universal Comedy

Want some more tips to a lasting marriage? Go and read – 100 Tips for a Happy Long Lived Marriage

Written by Nick Kowalski

Author Bio:

Nick Kowalski is a Transformational Coach, fitness model and unconditional lover. You can find more of his writing on his blog NicksFit. His mission is to inspire the transformation toward love consciousness. Follow him on Instagram for more living in love inspiration and transformational mindset motivation!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

5 Dietary and Lifestyle Factors That May Help Depression


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Inflammation-Depression Connection – Habits & How to Eat for Better Mental Health

Depression isn’t always a mental disorder on its own. Research reveals that the inflammation-depression connection is real, and increased inflammation truly has a big impact on our brain health.

Depression impacts more than 15 million adults every year. Treatments range from medicated antidepressants to counselling or therapy to doing nothing at all. While almost everyone can have short periods of feeling blue, major depressive episodes are classed as lasting two weeks or longer, with dysthymia (depression lasting for two years or longer) being a prolonged episode of a more serious nature.

Depression is somewhat common, but to the person suffering from it, it doesn’t feel common or normal at all. It can feel life-altering, debilitating, and never ending.

What Is Depression?

Depression (also clinically referred to as major depressive disorder) is a common and serious medical condition that has a profound impact on the way a person thinks, feels, and acts.

Depression includes feelings of sadness, loss of interest in activities that used to bring joy, and a lack of feeling altogether.

Depression can be life-altering in that it can reduce a person’s ability to function in daily life, in work, and in relationships, and it can also make it difficult to have the energy or motivation to work toward treating or reversing the condition.

Depression is treatable for most people, but since it can also be associated with other chronic conditions or diseases, it can sometimes be misdiagnosed or can be difficult to treat alongside other disorders.

For example, thyroid problems, hormone imbalances, and chronic pain conditions can be misdiagnosed as depression. Sometimes thyroid problems or hormone imbalances are misdiagnosed as depression.

Women are more likely to experience depression than men, and depression can first make its appearance anywhere from the late teens to early thirties.

Depression is distinctly different from periods of sadness, bereavement, or grief, although depression can follow after those periods of time. Self-esteem and self-kindness can often decline in people suffering from depression, and self-loathing can often become a frequent feeling.

While depression can affect anyone, there are several factors that can be indicators of a predisposition to or trigger for depression.

They can include:

  • Genetics: Certain genetic mutations can affect how certain chemicals work in the brain, particularly serotonin and dopamine.  Depression has a tendency to run in families for this reason.
  • Environmental factors: People exposed to poor treatment, poor work environments, or abuse can develop depression. Traumatic experiences can also trigger depressive episodes.
  • Pregnancy: Postpartum depression can affect as many as 20 percent of women who give birth. In some cases, this can turn into a propensity for major depressive disorder even after postpartum depression has resolved.

Bottom line: Depression is a common mental disorder that can be disruptive and debilitating. Although depression is treatable, since it can be associated with other chronic conditions or diseases, it can sometimes be misdiagnosed or can be difficult to treat alongside other disorders.

How Are Depression and Inflammation Linked?

Recent research indicates that depression isn’t just a mood disorder, but is a condition that is linked with inflammation, specifically in the gut. Gram negative bacteria, or “bad” bacteria in the gut, can increase immune responses, leading to inflammation and a role in the development of clinical depression.

Leaky gut, or increased intestinal permeability, can allow these gram negative bacteria to enter the bloodstream and systemic circulation, perpetuating the ongoing inflammation-depression cycle.

Research continues to illustrate the importance of addressing gut health in depression and stress-related disorders.

Individuals with clinical depression have been shown to have specific biomarkers that are associated with inflammation versus people who are not depressed. This is true even for those who are otherwise physically healthy, and not just individuals who have pre-existing inflammatory conditions.

Depression is a highly chronic disorder that can have flare-ups or recurrences, much like other inflammatory disorders (like rheumatoid arthritis, multiple sclerosis, or autoimmune thyroid disease).

The more episodes that a patient has, the more prone they will be to continued and future episodes unless, of course, the inflammation is addressed at the root and multiple lifestyle, dietary, and potentially prescription methods are utilized.

Bottom line: Depression is closely tied to inflammation, and isn’t always a mental disorder on its own. Gut health is closely tied to mental health because a large portion of the enteric nervous system is located in the gut, perpetuating the inflammation-depression connection.

Inflammation, Leaky Gut, and Diet

Leaky gut syndrome is a condition where the small intestine’s tight junctions become loose. The tight junctions should serve as regulated gateways to prevent unauthorized particles from entering the bloodstream.

However, when they become damaged from exposure to food allergies, sensitivities, chemicals, or toxins, they start allowing dangerous particles to enter into systemic circulation. This can result in autoimmune attacks, increased inflammation, and new food allergies or sensitivity reactions.

Certain dietary factors can exacerbate leaky gut and, ultimately, the inflammation-depression connection. These can include:

  • Gluten and grains
  • Soy and legumes
  • Dairy products
  • Trans fats and vegetable oils
  • Refined sugars
  • Processed foods
  • Alcohol
  • Caffeine

Addressing leaky gut comes down to removing offending foods, toxins, and other lifestyle factors (like smoking) and supporting the body with foods and nutrients that will help the intestinal wall to heal.

Foods and nutrients that are beneficial for leaky gut include:

  • Bone broth and the nutrients it contains (collagen, glycine, glutamine, glucosamine)
  • Cruciferous vegetables
  • Leafy greens
  • Antioxidant fruits like berries
  • Pastured proteins
  • Wild-caught seafood
  • Healthy fats like avocado and coconut oil

5 Dietary and Lifestyle Factors That May Help Depression

Beyond addressing leaky gut, there are several other lifestyle factors which can help reduce symptoms of depression.

Move Daily

Regular exercise can help to improve depression in many people. Not coincidentally, exercise also helps to reduce inflammation.

Yoga is extremely helpful for combating depression and inflammation, and a regular yoga practice – even at home and just for a few minutes a day – can be a positive step in the right direction.

Walking alone or in a group is also a good exercise that can address depression in a proactive way, and the distance or speed isn’t as important as the regularity.

Practice Healthy Sleep Habits

Healthy sleep habits, including enough sleep, can also dramatically improve inflammatory conditions and depression. While not everyone needs eight hours a night, it’s a good goal to start with.

Not getting enough sleep, even when every other lifestyle factor is on point, can have a damaging effect on overall inflammation levels. Sleep deprivation can directly increase inflammation levels.

Insomnia can be a side effect of inflammatory conditions, but even in the presence of sleep disruptions, it’s helpful to set a regular bedtime habit that can eventually help to train the brain to go to sleep at a consistent time each day.

Skip the Alcohol

It can be a natural instinct to turn to alcohol when needing to unwind, relax, or turn off a brain that is overworked and run down. But when depression is present, it’s also important to avoid alcohol, which has a depressive effect on the body.

Switch to Decaf

Caffeine, as a stimulant, can temporarily improve symptoms, but in the long-term, perpetuates a depressive cycle. Those suffering from depression can often feel tired and unmotivated, so getting some pep from a cup of coffee or other caffeine seems like a good solution. It may work in the very short-term, but overall, will perpetuate a cycle of inflammation and adrenal stress that will prolong or worsen depression.

Quit Sugar

Avoidance of sugar is also beneficial for a depression wellness plan since sugar increases the inflammatory response within the body, and can also wreak havoc on leaky gut and digestive issues.

It’s easy to avoid sugar when you reduce processed and refined foods from your diet, and choose instead whole foods, particularly healthy meats, fats, and vegetables.

Watch this video – Effect of Diet and Lifestyle Changes in Depression by Prof Michael Berk

Bottom line: With a proper diagnosis and an anti-inflammatory care plan from a qualified professional, the majority of people who suffer from depression will find relief and remission.

In some cases, admitting that depression is a problem is the biggest hurdle, but depression can impact anyone, and there is no shame in dealing with it.

In the same way that other inflammatory conditions can happen as a result of genetics or life situations outside of your control, so can depression, too. Seeking professional for inflammation-depression help can lessen the severity and provide relief.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What is the Best Natural Cure for High Blood Pressure?


Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally

Natural Cure for High Blood Pressure Discovered (new study)

The traditional medical system has no solution for high blood pressure other than dangerous drugs, sometimes carrying lethal side effects.

But researchers from the University of Houston’s College of Pharmacy recently discovered a simple, natural cure for high blood pressure.

It’s more effective than drugs and it comes with no side effects.

You already have the cure in your kitchen, and you’re consuming it on a daily basis.

You may just need to boost it up a little to watch your blood pressure numbers drop.

The kidneys play a key role in managing blood pressure. Depending on orders from the brain, they excrete more sodium to lower blood pressure or excrete less sodium to raise blood pressure.

But for some reason, the kidneys do not always manage to do their job.

One of the most common classes of blood pressure drug, diuretics (also called a water pill), is supposed to help the kidneys get rid of excess water and sodium. But they come with serious side effects.

However, what the researchers discovered was that when oxidized stress (free radicals that cause inflammation) occurs in the kidneys, dopamine receptors that are supposed to monitor sodium excretion cannot function properly.

By loading your body with antioxidants, which fight free radicals, the oxidized stress is reduced, and your kidneys can do their job again.

The good news is that this is easy to do. using delicious fruits and vegetables without the side effects of water pills.

Blueberries have more varieties of antioxidants than any other fruit. But antioxidants can be found in all fruits and vegetables. The general rule is the more color, the better. You can also take them as supplements.

It’s equally important to avoid oxidization in the first place, by eating healthy foods and avoid everything processed. Food cooked at very high temperatures (grilled)—and of course fried foods—also contribute to oxidization.

The real underlying cause, however, lies in the phrase “oxidized stress.” Because any stress can be the underlying cause of high blood pressure. It can be physical (oxidization, diseases), mental (long-lasting difficult tasks at work), emotional (loss of a loved one), or sensory (traffic, loud TV).

And the stress accumulates. Imagine having the flu (physical stress) while there is loud construction going on next door (sensory stress). In that case, your stress level and blood pressure would rise more than it would from just one of those factors alone.

When your body is under oxidized or any other stress for a long time, your brain gets into the habit of triggering high blood pressure. This becomes chronic, habitual. So even if the stress factors are no longer present, your blood pressure stays high.

The way to deal with this is to break “the habit of high blood pressure.” You can do this by giving yourself “a Focused Break.” It only takes a few minutes, but you’ll immediately experience a drop in blood pressure.

But the Focused Break is a topic for another article. Learn more about how the Focused Break exercises work to lower blood pressure, and try them out for yourself here…

If your cholesterol is too high, it’s probably because of oxidized cholesterol buildup in your arteries. Here is how to get rid of that plaque buildup quickly…

Natural Cure for High Blood Pressure – This Healthy Food Raises Blood Pressure and Doubles Heart Attack Risk

As a health-conscious reader of Blue Heron Health News, I’m sure you pay a lot of attention to what you eat and try to choose a healthy diet.

But sometimes, not all is as it seems.

According to a new study, some healthy foods, such as common fruits and vegetables, could turn lethal if used in the wrong way. And we all use them in this way from time to time.

According to a new study from the Environmental Health Center at Seoul National University College of Medicine in Korea, consuming fruits, vegetables, and other foods from cans can double your risk of heart attack.

This only applies to cans lined with bisphenol A (BPA). Unfortunately, most food cans are still lined with this dangerous chemical, even though it’s been proven to cause many serious diseases.

Most plastic containers are also high in BPA.

The only safe way to avoid it is to only use cans, bottles, or other contains that are clearly marked as BPA-free.

In spite of the overwhelming evidence from this and other studies, the US FDA (Food and Drug Administration) still argues that BPA is completely safe.

The Korean researchers recruited 60 men and women to drink either three cans lined with BPA or 3 glass bottles of soy milk per day. Those who drank out of cans had a five-point rise in blood pressure on average, compared to the glass-drinking group.

The researchers also found a scary 1,600% (yes—one thousand, six hundred percent) increase in BPA in the urine of the can group compared to the glass group.

A spike in blood pressure drastically increases the risk of heart attack. So if you consume a higher volume of BPA, it can easily double your heart attack risk.

With high blood pressure being so serious, it’s extremely important to lower it. The best way I know to lower blood pressure naturally is to use three easy exercises. Try these exercises out for yourself here…

High levels of bad cholesterol are another factor behind stroke and heart attack. But not in the way that most doctors think. Here is the step-by-step strategy I used to clear my 93% blocked heart arteries and avoid a heart attack…

Natural Cure for High Blood Pressure – 80% of High Blood Pressure Cases Caused by This Single Thing

One challenge in treating high blood pressure is that there seem to be so many factors that affect this disease.

A bad diet, lack of exercise, high cholesterol, and obesity are just a few examples of the hundreds of things considered to cause high blood pressure.

But researchers from Australia recently discovered a single factor that is behind 80% of high blood pressure cases. The best thing is, it’s easy to tackle this underlying cause and permanently get rid of high blood pressure.

In a new study published in the journal Cell, the researchers tested the effects of leptin on high blood pressure. Leptin is a hormone that, among other things, regulates appetite, metabolism, and body fat storage.

More body fat causes more leptin to circulate in the bloodstream. The researchers found that this tends to increase blood pressure. This is one reason that obesity and high blood pressure so often go hand in hand.

These scientists claim that high leptin levels may be the cause of up to 80% of all high blood pressure cases.

But that’s not the end of the story, because not everyone who has high blood pressure is obese, and vice versa.

The researchers took a group of obese mice with high blood pressure and disabled the receptors in their brains that process leptin. Like magic, the blood pressures of the obese mice went down.

But mice are not humans. So next, the researchers hunted down a group of people who were obese, with high leptin levels. However, either genetically or because of a disease, these people’s brains didn’t process leptin as effectively as normal. Without exception, these people had normal blood pressures, despite obesity.

What about slim people, then? Maybe some people just have more sensitive leptin receptors in their brains. So even if they’re not obese and their leptin levels are normal, their brains still trigger an elevation in blood pressure.

But does this mean that the solution is to just tone down the leptin receptors in the brain (as the researchers indicated)?

No, that’s just another way to use drugs to unbalance your system. And these drugs will always come with serious side effects and mess up something else in the process.

When your brain is reacting to leptin, it is correctly saying that something is wrong.

Being obese puts extreme stress on your body. And a functional way to deal with any stress is to raise blood pressure.

If you’re not obese and still have high blood pressure, it means that your brain is reacting to some other kind of stress. And stress accumulates. Yes, forcing leptin down could lower blood pressure (because it’s one of many influences), but it doesn’t address the real underlying stress.

Only your brain regulates your blood pressure. It gets messages from your body and senses, which it processes to decide how high your blood pressure should be (did you get an unexpected expense, have your arteries narrowed, etc.) But, just like the CEO of a major corporation, your brain makes the final decision.

The problem is that your brain gets used to firing off high blood pressure orders. It becomes an unconscious habit. And just like other bad habits, this habit needs to be broken.

The method I use to break this “habit of high blood pressure” is something I call a Focused Break.

Throughout the years, thousands of clients have used these easy Focused Break exercises to successfully lower their blood pressure to a healthy level.

This is by far the easiest and most effective method I know to drop blood pressure permanently.

Watch this video – No Pills! Natural Cure for High Blood Pressure

Learn how the simple Focused Break exercises work, and try them out for yourself…

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

To find out more about this program, click on Natural Cure for High Blood Pressure

Here are the 11 Natural Remedies to Calm Anxiety


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Anxiety – Symptoms, Causes & Natural Remedies

The pace of life seems to have accelerated over the past decade. Today, the constant stream of emails, never-ending social media updates, and blurring of the lines between work and home life are increasingly stressful on your body and brain.

In fact, our increasingly hectic schedules have paralleled a similarly alarming increase in the rates of anxiety in the general population over that time.

It’s becoming more and more common for people to experience anxiety in the workplace; a recent study found that up to 40% of workers today have reported high levels of anxiety in their jobs.

Today’s constant connectivity is terrific for driving productivity and innovation, but if you’re not mindful, it can start to negatively impact your health.

Anxiety disorders affect about 1 out of 5 adults in America, and 40% of people take some sort of mood altering medication from their doctor. The World Health Organization (WHO) predicts that by the year 2050, one-third of the global population will suffer from either anxiety or depression.

Let’s take a look at some typical signs of anxiety, after which we can look at some simple strategies to help curb these symptoms.

Anxiety Symptoms

When I see patients in clinic, many people are surprised to see that some (or many) of the symptoms of anxiety apply to them.

Common symptoms of mild to moderate anxiety can include:

  • Inability to focus
  • Inability to concentrate
  • Feelings of uneasiness
  • Quick breathing
  • Increase heart rate
  • Dry mouth
  • Cold or sweaty hands or feet

As your symptoms become more pronounced or if your anxiety is more longstanding, you may experience some of the following symptoms:

You can see from this list that symptoms of anxiety can be very general; it’s therefore easy for doctors to miss and many people may experience a few of these symptoms at some point in their lives.

If you notice these symptoms increasing in frequency or severity, then it’s time to think about actively incorporating strategies to address the root cause.

What Causes Anxiety?

There are number of things that can contribute to symptoms of anxiety, and one of the most common might be part of your regular morning routine. That’s right, caffeine is listed in the DSM-5 (the medical bible for mental health diagnoses used by the American Psychiatry Association) as a direct cause of anxiety, yet for many anxiety sufferers it continues to be part of their morning routine.

Food can also predispose you to bouts of anxiety. If you struggle with poor blood sugar control, when your levels bottom out you’ll be at a much greater risk of symptoms of anxiety.

The natural reaction when blood sugars are low is to look for a sugary snack, which shoots blood sugars way up and leaves you prone to constant “highs and lows”. Unstable blood sugar levels, caffeine and stress all contribute to anxiety.

Stress is another major cause of anxiety. Stress comes in many different forms: work, school, relationships, finances, alcohol and drugs, and even too much exposure to WIFI and mobile devices.

Reducing exposure to stressors under your control (caffeine, alcohol, recreational drugs, etc.) is the first place to start, thereby enabling you to improve your response to the stressors which are not in your control (i.e., your workload in school or at the office).

Your reaction to the stressors is the only thing you can truly control, and it plays a massive role in how well you cope with stress. If you struggle with anxiety, your sympathetic nervous system is likely too-ramped up in “fight or flight” mode (in which your brain and body think you’re running away from a tiger or lion), when in reality it’s simply too many emails or work deadlines to meet.

If you constantly react very strongly to stressors, you effectively program your nervous system to always “hyper-respond” to stress, which will lead to symptoms of anxiety.

The good news is you can reprogram your stress response and build better resilience, or capacity, to cope with stress. Reprogramming your nervous system with some gentle exercises or lifestyle “hacks” will help to reboot your overactive “fight or flight” nervous system.

11 Natural Remedies to Calm Anxiety

1. Remove (or Reduce) Caffeine

If you struggle with regular or severe bouts of anxiety, it’s time to kick coffee to the curb. Caffeine triggers the release of the stress hormone adrenaline, which can be beneficial for some, but disastrous in others if the caffeine dose is too much.

Moreover, if you’re genetically a “slow metabolizer” of caffeine, it will remain in your bloodstream for longer periods, which can worsen anxiety symptoms or inhibit deep sleep.

2. Lift Weights

Numerous studies have shown the clear benefit of resistance training for improving cognition, mood and anxiety. If you’re sedentary, you can start by performing bodyweight exercises at home, join a local gym or CrossFit box, or try a new class in your area.

3. Go for a Run

If lifting weight isn’t your thing, get moving and add more cardio to your daily routine.

Experts at the Anxiety and Depression Association of America have found that regular aerobic exercise can decrease overall levels of tension, balance mood, improve sleep, and increase self-esteem.

4. Turn Up the Music

When life gets busy, social outings and even listening to music often go by the wayside. Attending a live music concert, or even listening to relaxing music at home, have been shown to reduce anxiety levels. Turn off your TV and turn up your stereo to help decompress.

5. Get a Massage

Physical touch is an important and calming influence on the brain, yet when we get busy we often distance ourselves from friends and loved ones. Something as simple as going for a massage and receiving some therapeutic touch has been shown to be effective for decreasing an overactive sympathetic nervous system.

6. Do Yoga

If you can’t carve out time for a massage, relax your nervous system at home with some gentle stretching or yoga. Performing some basic poses for 10-15 minutes is a great way to turn off your “thinking” brain so your body can begin to relax, possibly helping to relieve symptoms of anxiety in some people.

7. Try Acupuncture

Traditional Chinese Medicine (TCM) has used acupuncture for millennia for treating anxiety and research, and there is support for its use as an effective anxiety aid.

Acupuncture helps to relax tight muscles, dampen a hyperactive nervous system, and provide an environment to disconnect from your work and life stressors.

8. Talk It Out

Cognitive behavioral therapy (CBT) is a proven scientific talk therapy approach that uses problem solving techniques to reprogram your reaction to stressors. CBT is a great technique for getting to the root cause of your anxiety.

9. Take a Nature Walk

If you live a city, constant exposure to concrete, noise and pollution takes its toll on your body and mind.

A recent study found that rediscovering nature and going for a walk outdoors is naturally calming to the nervous system and can improve symptoms of anxiety. Find a local park or take a trip to the countryside near you.

10. Deep Breathing

Your breath is the connection between your body and mind. When life gets busy, you likely breathe up in your chest, and this “pump handle” type breathing is a sympathetic nervous system stimulator.

Carving out 5-10 minutes to take deep, belly breaths (using your diaphragm) activates the vagus nerve in your brain to tell your body “ahh, relax”. It’s a wonderful tonic for mild or severe anxiety.

11. Sing

There are many other ways to help calm your overactive sympathetic nervous system, and singing is at the top of the list. A recent study in choir members found a positive impact on psychological indicators of mood and anxiety. Try singing in the shower, in your car, or during your outdoor walks!

Our environment today is a major driver of symptoms of anxiety like restlessness, poor focus, insomnia and general feelings of uneasiness.

Help offset the stimulatory effects of today’s fast paced world on your nervous system by adding some of these simple strategies to your routine. Your health, productivity and happiness will all be rewarded.

Watch this video – 10 natural remedies for helping anxiety and stress

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The 6 Best Supplements for Menopause, Proven by Research


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Combat hot flashes, mood swings, and night sweats with these six supplements that help ease menopause.

Menopause is a major transitional phase of intense hormonal shifts. Often, the discomfort of menopause leads women to find relief. Conventional medical treatment relies on synthetic hormones to bring balance to the body, but these can come with their own risks and side effects.

The good news is that there are many natural supplements that can provide relief without pesky or dangerous side effects.

Symptoms and Treatments of Menopause

Menopause marks the end of a woman’s fertility and often starts between the ages of 40 and 45. The transition into menopause is known as perimenopause and can last for five to 10 years.

Menopause is official when a woman has ceased to have a period for 12 consecutive months.

Symptoms of menopause can range from irritating to life-altering, with some women finding themselves unable to sleep or function well due to the severity.

Common symptoms include:

  • Night sweats
  • Hot flashes
  • Chills
  • Sleep problems
  • Vaginal dryness
  • Thinning hair
  • Dry skin
  • Weight gain
  • Slowed metabolism
  • Mood changes

Conventional treatment uses synthetic hormones designed to trick the body into thinking that it is still in its reproductive years. While they can often provide relief from these symptoms, many would argue that artificially altering a woman’s hormone state only masks the symptoms. Plus, these treatments often increase the risk of breast cancer and cardiovascular disease.

Other conventional treatment methods include prescriptions to address hot flashes, antidepressants, and vaginal estrogen to address dryness.

Menopause is a normal end to reproduction, and a healthy transition for women as they age – not a disease to be corrected. Even so, some women find that the transition symptoms can feel unbearable. Natural options are available to buffer the volume of symptoms, without added side effects or risks.

As always, never start supplements unless you’ve spoken with your doctor since they can affect individuals differently or interact with medications or health conditions.

6 Supplements to Help Ease Menopause

While no supplements are one-size-fits-all, these six research-backed supplements can help address the discomfort of menopause.

1. Black Cohosh

Black cohosh is effective for addressing hot flashes, which are commonly the number one complaint of menopausal women. It’s also beneficial for mood swings and improving bone markers.

Take black cohosh in capsule form, which is easier to take than the bitter herbal extract.

Who should avoid: Those with liver problems.


How to take: Daily for up to six months. Look for products that contain around 400 milligrams black cohosh root extract, like this one.

2. Kava Extract

Kava is a spice that can help relieve menopause-related anxiety. It also has the potential to improve hot flashes and depression, too.

You can take kava as a tea, but we recommend taking capsules to ensure a regular dose.

Who should avoid: Those with liver problems.


How to take: Daily for at least eight weeks and up to 3 months. Find a single-herb supplement with kava root extract, like this one.

3. St. John’s Wort

St. John’s Wort is a potent flowering plant long used for depression and mood balancing. For women in menopause or perimenopause, St. John’s Wort can be an effective treatment for symptoms like hot flashes. It may also improve sleep quality, reduce psychological symptoms, and increase quality of life overall.

Who should avoid: Those who experience poor responses to certain antidepressants, or who are already taking antidepressants. Only take St. John’s Wort under the supervision of a medical professional.


How to take: 400-900 mg/day for 3-4 months. Find a supplement that contains the flower buds and tops of St. John’s Wort, like this one.

4. Maca

Maca is an adaptogen herb hailing from South America that helps the body deal with stress. It’s often used to boost energy levels, and can also be helpful in addressing anxiety, depression, and sexual dysfunction in postmenopausal women.

Maca is available as a powder, but we recommend taking supplement capsules to ensure a standardized intake.

Who should avoid: Pregnant or breastfeeding women, and any women with estrogen-based conditions like breast cancer, uterine cancer, ovarian cancer, endometriosis, and fibroids.


How to take: 1,000-2,000 mg/daily. Find a product that contains maca root, like this one.

5. Pycnogenol

A specific form of pine bark extract, Pycnogenol is a supplement that can help ease menopause symptoms, including hot flashes, night sweats, mood swings, loss of libido, and vaginal dryness.

Only take Pycnogenol that is found in capsule form, as regular pine bark extract has not been studied for menopause.

Who should avoid: Don’t take if you are on medications for diabetes, immune-suppressants, anticoagulants, or antibiotics. You should also avoid if you’re allergic to pine.


How to take: 100-200 mg/day for at least 8 weeks and not more than one year consecutively. Find a product that contains pine bark extract, like this one.

6. Vitex

Also known as chaste tree berry, vitex is frequently used for PMS-related disorders, and can be beneficial for menopause, too. Most notably, vitex can help to alleviate hot flashes, emotional changes, and mood swings.

Vitex can be taken in liquid or capsule form – whichever you prefer!

Who should avoid: Be cautious when taking Vitex with antidepressants, medications for Parkinson’s, and any others that affect levels of dopamine or serotonin.


How to take: 160-240 mg/daily. Choose a liquid extract of chaste tree berry, like this one.

Watch this video – BEST Natural Supplements for Menopause (YOUR favorites for Weight Gain, Energy, Hot Flashes)

The Bottom Line

If you’re wary of traditional hormone replacement therapy to treat your menopause symptoms, try these six research-proven supplements for relief with fewer side effects.

Note, while some doctors might recommend using multiple supplements together, others may advise taking one of these at a time. To discover which protocol might be helpful for you, check in with your doctor for the best personalized advice.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Foods and Herbs That Can Heal PMS Naturally


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Eat more of these vitamins and herbs to stop the hormonal mood swings of PMS in its tracks.

As if periods aren’t inconvenient enough, it often comes along with the unfortunate side effects of premenstrual syndrome, or PMS. It’s estimated that over 90 percent of women get some form of PMS during each cycle.

You don’t have to wait for menopause to ease your PMS symptoms for good. These seven natural remedies can provide quick relief, while correcting the underlying hormonal imbalances that cause the issues in the first place.

Symptoms of PMS

PMS symptoms tend to kick in shortly after ovulation, around seven to 10 days before the period could be expected.

While PMS varies from woman to woman, and even from one cycle to the next, common symptoms include:

Common Causes of PMS

While there isn’t a single trigger for PMS, several key factors are involved. Here are a few:

Most women have a unique combination of factors leading to PMS symptoms, and addressing just one of them is probably not enough. Instead, correct the underlying hormone imbalances with supportive anti-inflammatory nutrients to relieve symptoms.

Seven Vitamins and Herbs That Balance PMS

Instead of reaching for a short-term pain reliever, try the following seven natural remedies. You’ll balance out the core causes of PMS for long-term relief from monthly hormonal woes.

As always, ask your doctor before starting any supplements to make sure it won’t interact with any medications.

1. Calcium

If you aren’t getting enough calcium in your diet, start with this important mineral. Research shows that supplementing with calcium can help reduce major PMS symptoms like fatigue, bloating, and mood swings.

Aim for 500 to 700 milligrams of calcium every day, but don’t take more than 1,000 milligrams. High amounts of calcium can increase your risk of kidney stones and heart attack.

You don’t need to eat dairy to get enough calcium in your diet. Try eating more of these Paleo calcium-rich foods:

  • 1 cup of collard greens = 360 mg
  • 3 oz of canned bone-in sardines = 325 mg
  • 1 cup of broccoli rabe = 200 mg
  • 3 oz of canned bone-in salmon = 180 mg
  • 1 cup of kale = 180 mg
  • 1 cup of bok choy = 160 mg
  • 2 dried figs = 65 mg
  • 1 cup of broccoli = 60 mg
  • 1 orange = 55 mg

If you choose to supplement, be sure to get an absorbable form like dicalcium malate.

2. Chaste Tree Berry

Chaste tree berry is an herbal supplement derived from dark purple berries of a shrub known as the vitex agnus-castus tree.

Research finds that chaste tree berry can help ease PMS symptoms like bloating, headaches, breast pain, sleep disturbances, mood disorders, and even cramping.

Regular use will increase your progesterone levels over time, counterbalancing the effects of estrogen dominance that can worsen PMS.

Choose a high-quality herbal extract supplement like this one, and aim for between 150 to 1,000 milligrams per day, for up to four months at a time.

3. Magnesium

It’s common for women with PMS to be low in this essential mineral. Magnesium helps promote muscle relaxation, sleep, and hormone balance.

Research from 2010 showed that magnesium, in combination with vitamin B6, helped reduce PMS symptoms like anxiety, depression, breast pain, and sleep problems.

The recommended daily amount for magnesium is 310 to 320 milligrams for women of reproductive age.

Try eating more of these magnesium-rich foods:

  • 1 ounce of almonds = 80 mg
  • ½ cup spinach = 78 mg
  • 1 ounce of cashews = 74 mg
  • 1 cup of avocado = 44 mg
  • 6 ounces of chicken breast = 44 mg
  • 1 banana = 32 mg

If you’d like to supplement, choose an absorbable form like magnesium citrate.

4. Vitamin B6

Vitamin B6 is great for PMS relief. It helps produce neurotransmitters and hormones like progesterone, which balances the brain and relieves anxiety and depression. B6 also helps to reduce symptoms of excess estrogen and can reduce histamine levels – which are another underlying cause of PMS.

The recommended daily intake for B6 is 1.2 to 1.3 milligrams for women of reproductive age.

Try eating more of these foods that are naturally rich in B6:

  • Beef liver
  • Yellowfin tuna
  • Sockeye salmon
  • Chicken breast
  • Turkey
  • Bananas
  • Ground beef
  • Winter squash

If you eat at least six ounces per day of meat, you’re likely getting enough B6.

However, if you’re vegetarian or vegan, or you have genetic mutations that make absorbing and converting B6 into the active form, you might struggle to get enough through diet alone.

To supplement with B6, choose the active form known as P5P. Don’t take more than 50 milligrams per day, as over-supplementing can damage nerves.

5. Omega-3 Fats

Essential fatty acids, also known as omega-3 fats, fight the inflammation that can trigger PMS symptoms. Eating more of these healthy fats can naturally reduce breast pain, headaches, bloating, depression, anxiety, and brain fog.

The best sources of omega-3 fats are seafood like salmon, mackerel, anchovies, sardines, and herring.

Be aware that it’s not only about eating enough omega-3 fats but cutting down on omega-6 fatty acids as well. For example, eating too many nuts and seeds, which are high in omega-6 fatty acids, can affect your ratio and worsen symptoms.

If you’re not a fan of seafood, you can take a high-quality omega-3 supplement like this.

6. Rhodiola

Rhodiola is an adaptogen herb that helps the body cope with hormonal imbalances. It’s also great for reducing the fatigue often associated with PMS.

Adaptogenic herbs help the body to better deal with stress. One study found that Rhodiola can reduce stress levels after just three days of supplementation, with continuing improvement for up to four weeks.

Suggested supplement doses range from 50 to 680 milligrams.

Check with your doctor on the recommended dosage, then choose a high-quality herbal extract like this one.

7. Turmeric

Since many of the symptoms of PMS are driven by inflammation, it’s important to quell those flames. Curcumin, the active ingredient in turmeric, is a master at reducing inflammatory processes in the body. Turmeric also supports liver detoxification and can promote hormone balance.

Research from 2015 shows that curcumin can downgrade the severity of common PMS symptoms thanks to its ability to modulate both inflammation and neurotransmitters.

Curcumin needs to be paired with black pepper in order to make it bioavailable. Be sure to crack black pepper in your favorite turmeric foods and drinks. It’s also important to find a supplement that clearly states that black pepper is included in the capsules, like this product.

Watch this video – 4 all-natural remedies for persistent PMS symptoms

Bottom Line

You don’t have to accept depression, mood swings, anxiety, or physical pain as a normal part of menstruation. Try getting more of these important vitamins and nutrients that can help ease PMS symptoms naturally.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Cortisol-Thyroid Connection – Why Stress Can Cause Hypothyroidism


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Cortisol-Thyroid Connection – Why You Feel Anxious and Sick – And How to Get Your Health Back

Too much cortisol, your primary stress hormone, can wreak havoc on a sensitive thyroid. Here are five proven ways to protect your thyroid and get your health back on track.

We are all very familiar with stress, but what we often don’t know is that cortisol – a hormone in the body – drives this stress response. Cortisol is vital for a healthy immune system, blood pressure regulation, and crisis response.

Problems arise, however, when our cortisol levels remain high for too long. Excess cortisol can cause thyroid chaos, so balancing your cortisol levels are key to improving your health.

Why Your Thyroid Problems Aren’t Getting Better?

If you discover that you have low thyroid function – either as hypothyroidism or Hashimoto’s thyroiditis – it’s assumed that you need to increase your thyroid function with medication.

This is partially true for many people, though simply throwing medication at the problem won’t help you understand how the issue started in the first place. While there are many underlying triggers of low thyroid, there is one common factor: stress, or high cortisol.

Stress is a huge problem for those with thyroid issues in particular, because cortisol actively suppresses thyroid hormone output. In essence, stress decreases thyroid activity in an effort to conserve energy for the “fight or flight” task at hand.

High levels of cortisol can also lead to blood pressure changes, weight gain, poor digestion, blood sugar instability, and even anxiety and depression. These issues can all contribute to exacerbated thyroid symptoms.

The good news is that there are things you can do to decrease cortisol levels. If you’ve been feeling the pressure from work, personal life, parenting, health, or other challenges, odds are your cortisol levels are out of whack.

5 Herbs and Supplements to Decrease Cortisol

Cortisol is a natural response in the body when stressful situations arise. However, when your body is always on the alert, cortisol gets out of control.

The following five tips can help restore your natural hormone balance. Just remember to always check with your doctor before taking new herbs or supplements.

Fish Oil

Fish oil is one of those supplements that are popular for improving heart health and fighting inflammation. The good news is that it’s also helpful in reducing cortisol levels.

When choosing a fish oil supplement, make sure it is sourced from wild-caught fish and contains no fillers, like this one. Follow the recommended dosage.

L-theanine

L-theanine, an amino acid found in green tea and matcha, is helpful for dealing with anxiety because it helps to reduce cortisol levels during and after stress.

Keep in mind that l-theanine can make you feel very relaxed, so it’s best taken right before bed. For optimal results, take it regularly to reap the benefits of lowered cortisol levels the next day. Try a product like this and follow the recommended dosage from your practitioner.

Valerian Root

Valerian root is an herbal sleep aid that works by balancing neurotransmitters in the brain, reducing stress-related issues like anxiety and insomnia. Valerian is not habit-forming and can help address many types of sleep issues, like poor sleep quality. Try a product like this.

Tip: Be sure to tell your doctor about any medications you’re taking, as sleep aids have a higher chance of interacting with them.

Multivitamin

Do you take a daily multivitamin? Not everyone does, but if you’re dealing with chronic stress and cortisol problems, it might be a good idea.

Be sure to choose a multivitamin that has higher amounts of B vitamins, like this one.

More B vitamins help to reduce stress levels, even for people with certain genetic mutations (like MTHFR) that make it hard to convert and activate B vitamins.

Lavender Aromatherapy

Do you find the smell of lavender calming? Research shows that the scent of lavender can lower cortisol levels in new mothers who are sleep deprived, as well as stress in infants. The best part about lavender aromatherapy is that it’s safe and easy, with no medication or other supplemental interactions.

Diffuse lavender in your room while you sleep, at your desk while you work, in your bath or shower, or mix it with a carrier oil, like jojoba, for a stress-busting facial oil.

Watch this video – How Stress Causes Hypothyroidism | Thyroid & Adrenal Fatigue Syndrome | Samyuktha Diaries

The Bottom Line

Cortisol can be a good thing when it’s in balance. A certain level of stress helps our bodies get things done, like boost adrenaline to get through a marathon or a big work presentation.

But when stress levels become chronic, the negative effects outweigh the good. Lowering cortisol back into balance is vital for overall health as well as a balanced thyroid.

These five supplemental options help to calm elevated cortisol levels. Still, don’t underestimate the value of gentle exercise, deep breathing, and any other activities that you find stress-relieving.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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