Plenty of people put an emphasis on being “smart”. The ability to learn and retain useful information is an important lifelong skill. It’s easy to envy someone else for their wealth, beauty, or proportional physique. But do you ever find yourself feeling jealous of someone’s seemingly effortless ability to learn new things? Similarly, have you ever wished you had the same strong memory you had in your youth?

Your mind — both the conscious and the subconscious — is the workhorse that is responsible for governing every action you take, so the desire to keep it strong and active is natural. The good news is that we can do a few incredibly easy things every day to ensure that our minds are working at peak performance.

FOOD AFFECTS MENTAL SHARPNESS

Your diet may not be the first thing you think of when looking for major players in your cognitive function, but your gut is often referred to as your “second brain”. In fact, the majority of your body’s serotonin — the chemical which plays a vital role in brain functions such as emotional wellness, sleep, and even sex-drive — is concentrated in the gut, with over 90% being produced and used there.

Given that your gut and brain are interconnected and dependant on each other in this and many other surprising ways, that old saying “you are what you eat” may have more science behind it than we realize. If we want optimal results, we need to make sure we are feeding our bodies things that will help, rather than hurt, our cognitive function.

Other than eating a balanced diet there are some vitamins that have been found to be helpful in keeping your mind sharp. Numerous foods have proven benefits on mind and body alike. Omega 3s and Vitamin D have been shown to aid in memory and learning, probiotics assist with gut health and improved immunity, and Vitamin B12 protects against brain atrophy in old age.

MOVEMENT IMPROVES MEMORY

A good workout, a brisk walk, or a short jog has the ability to increase blood flow to your brain – more specifically the hippocampus – which is responsible for memory. There are studies showing that people who did more aerobic exercise had less tissue density loss than those who did not exercise regularly. And yet other studies show that exercise helps you to better handle stress, make clear decisions, and improves your ability to learn.

If exercise is the yin of body/brain wellness, meditation is the yang. Mental focus and clear thinking can wane when you are stressed out. There’s no question that meditation is a great tool to de-stress and improve your overall mood, but studies show that meditation actually activates parts of your brain important for memory and learning.  It even raises IQ scores over time. Getting physical doesn’t just mean exercising your brains out (no pun intended). Spending your time on the go is good for your health, but also make sure to reserve time for the physical relief that only meditation brings.

GET MENTAL

It is easy to get into a less-than-optimal routine. Maybe you’re feeling overdue for a veg session, or perhaps you legitimately don’t have time to take on something new. Even though your brain is an organ, treating it like a muscle brings similar benefits as physical exercise provides your body.

Your brain needs to be challenged and stimulated every day to keep it sharp. There are many recommended things that we can do like listening to music, reading, or even spending a few minutes on fun (but mentally challenging) activities such as crossword puzzles.

You can make other changes like watching a documentary instead of scrolling social media or watching the latest episode of whichever reality tv show is popular at the moment. Even going for a walk in a new area or driving a different way to work will light up new pathways in your brain. Take the time to notice the things around you and then try to remember them later in the day, memorize a poem, or commit a new phone number you need to memory instead of just letting your smartphone do it for you.

MY PERSONAL TAKEAWAYS

Your brain function isn’t set in stone. No matter what stage of life you’re in, you can do some simple things to boost your brain function. Keeping your stress levels down, eating right, and exercising your mind and body are important tools to help you achieve greater cognitive function.

It’s common knowledge that stress kills. As WebMD states, “Studies have found many health problems related to stress. Stress seems to worsen or increase the risk [from] conditions like obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma.” That’s a pretty diverse list. And it’s far from exhaustive.

We have all felt the negative effects of stress, and know that we should be actively working to reduce the amount of stress in our daily lives. After all, stress is a killer. That’s a scientifically known fact.

But there’s only one problem: it isn’t true.

I’ll show you why stress isn’t the problem, why stress is valuable, and how rethinking your views on stress will actually help you live longer.

“For years I’ve been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I’ve turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours.” – Kelly McGonigal

WHY STRESS ISN’T THE PROBLEM

What if I told you the most dangerous part about stress is not the stress itself, but rather the fear that stress is dangerous.

But how can that be when it’s widely accepted – even in medical and scientific circles – that stress is a killer?

In the insightful TED Talk “How to make stress your friend”, esteemed health psychologist and author Kelly McGonigal reveals a flaw in the way we think about stress. According to her, stress itself has little (if any) ill effect on our health. Instead, she points out that it is actually the belief that stress is bad which is responsible for the negative impacts commonly associated with stress. Let that sink in for a minute: stressing over stress is what harms you, not the actual stress itself.

In her video, Kelly refers to a study which tracked 30,000 adults in the United States over the course of eight years in which the researchers asked participants, “How much stress have you experienced in the last year?”, followed by , “Do you believe that stress is harmful for your health?” Then they waited. Relying on death records over the next eight years, these researchers discovered something disturbing: those who had experienced high levels of stress in the previous year saw a 43% increase in their risk of death. But that only held true for those who believed that their stress was unhealthy.

In contrast, it did not seem to have any negative effect on those who didn’t believe stress was harmful for their health. Even more surprising, those participants had the lowest risk of death compared to anyone in the study, including those who felt they had little or no significant sources of stress in their lives.

“Now the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you. That is over 20,000 deaths a year. Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide.”

We’ve all heard of folks who are willing to die for their beliefs, and that’s exactly what’s happening here. We believe we’re going to suffer crippling, even deadly effects because we’re overwhelmed. And in a classic case of mind over matter, we will that reality into existence with nothing more than our faulty beliefs.

Clearly there’s more to the story here than psychologists, doctors, and scientists have been saying for decades. We each have experiences which challenge us, but this new research shows that the way we choose to react to these experiences can have as big of an impact (if not bigger) than the actual stress that accompanies them.

STRESS IS YOUR BODY’S WAY OF PREPARING FOR A CHALLENGE

“Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy—and courage.”

In a study at Harvard University, researchers put a group of people through a ‘stress test’. But before the test they were given different information about what stress was. They were actually taught to rethink the feelings associated with stress; “That pounding heart is preparing you for action. If you’re breathing faster, it’s no problem. It’s getting more oxygen to your brain.”

Not surprisingly these people were less stressed and anxious during the test. But what was fascinating is that these people did have a notable response, one that closely mimicked how we respond to joy and courage.

I find that appealing. Life can get hard and stress has a way of adding rocks to your already full backpack and weighing you down. The idea that I could exchange that sense of burden with feelings of courage and joy is liberating.

UNDERSTANDING YOURSELF & EMPATHY FOR OTHERS WILL HELP YOU LIVE LONGER

Kelly rounds off her message by addressing a little-known but significant positive effect stress has on us: stress makes us social. Citing another study where respondent’s stressful life experiences were measured, the authors found that for each difficulty such as financial troubles or a family crisis, their risk of death was increased by 30 percent. Of course, in her classic style, Kelly goes on to point out the crucial caveat. As she puts it, “People who spent time caring for others showed absolutely no stress-related increase in dying. Zero. Caring created resilience.”

When your realization that empathic action protects you from the potential harms of stress is coupled with the knowledge that the way we feel about stress is more dangerous than the stress itself, you have a pretty powerful one-two punch against all sorts of nasty health-related issues.

Your informed outlook is your best protection against the dangers that have long been mis-attributed to stress. Not pills. Not psychotherapy. Not lamenting the human condition.

Tell me that isn’t empowering.

PERSONAL TAKEAWAYS

In short, my best response to stress is simply acknowledging that it is there, taking a moment to understand why I’m feeling it, and embracing the courage my mind and body are enabling me to take with me into the challenge I’m facing.

Recognizing that stress is ok – even helpful – as it prepares my body and mind to face whatever challenges crop up will bring more than a sense of relief – it will bring me a longer, healthier life.

And finally, embracing the impulse to reach out to others when I need help will benefit both them and myself.  Furthermore, it will expand my own capacity to deal with my problems by helping me develop skills I don’t currently have. In short, stress is my friend.

WHO IS THIS ARTICLE FOR?

If you are a Buddhist monk living atop a quiet peak in Tibet, you may not need this news. But if you (or others like you and I) are powering through the daily grind while yearning for a little reprieve from the burden of it all, then this no doubt will help them reshape their outlook on those moments when things get chaotic.  Share this post with them, and be sure to watch the full talk from Kelly (below)!

Happy stressing!

At one time or another we’ve all found ourselves disgruntled as we power through our monotonous workout routine. Like a caged rodent running eternally towards our great escape, we’re stuck on the dreaded treadmill wishing that we could get the benefits of exercise by doing something that actually made us happy (like eating chocolate).

I can’t deny that after it’s over I do feel better; but I relate the high more to the way a prisoner feels after being released than to the feelings brought about by exercise-induced endorphins.

For those of you that can empathize, I have good news and I have bad news:

The bad news is that chocolate isn’t going to tone and strengthen your body, or help you shed unwanted pounds.

The good news is that chocolate does boost your endorphins! Takeaway of the day: you can get the endorphins without the treadmill!!

“All you need is love. But a little chocolate now and then doesn’t hurt.”
— Charles M. Schulz

But all joking aside, there are actually many benefits that come from eating chocolate.

Chocolate has been used in many parts of the world for centuries. The earliest recorded consumption of chocolate is dated between 1400-1500 BC. At that time, chocolate was only available for the elite. As early as 1570, cacao was being used for medicinal reasons.

PHYSICAL BENEFITS OF CHOCOLATE

There are now studies showing that eating a small bar of dark chocolate a day does have health benefits. Because chocolate actually comes from the cacao tree, it has many of the benefits of dark vegetables, including:

• Flavonoids – these act like antioxidants and help with anti-aging and protect against free radicals that lead to heart disease.
• Lowering LDL cholesterol by up to 10%
• Lowering blood pressure
• Suppressing coughs — yep next time you have a cough that won’t go away, consider skipping the cough medicine and instead reaching for a piece of dark chocolate. Several studies that show that theobromine (the key chemical in cacao/chocolate) works better than codeine at quelling coughs. A number of us here at Sky Tripping have tried it in our own homes, and with great happiness we can confirm that it works; and best of all no one needs to be persuaded into eating it. I’ve found 1-1.5 ounces of dark chocolate (35% cacao or higher) 15-30 minutes before bed puts my cough right to sleep.  For my kids, I typically serve them about half that much (3/4 ounce or so).

EMOTIONAL BENEFITS OF CHOCOLATE

The emotional benefits may seem obvious; it makes you feel good, what else matters? But chocolate isn’t merely the most craved confection — there are actually a few “sciency” reasons why it makes you feel better too:

• Chocolate stimulates endorphins, the same hormone that blocks pain and makes you feel happy
• It has serotonin, the main chemical found deficient when you are depressed

Chocolate is high in fat and calories, so binge eating it still isn’t really recommended. But there are real benefits to eating a small amount on a regular basis. Total body wellness comes from feeling good on the inside and outside. It’s necessary to allow yourself to do things that help you feel happy and recharged on the inside. Whether that means going for a quiet walk, getting out with friends, or eating chocolate and watching a movie, taking care of your mental health is a crucial component for overall wellness.

MY PERSONAL TAKEAWAYS

Sometimes life is stressful and we don’t have the physical or emotional energy to do a gym work out. On those days I suggest eating some dark chocolate. And if you feel up to it, throw in a few minutes of light yoga. Your heart will love you for it.

I mostly stick to a healthy lifestyle — healthy food, moderate exercise, and plenty of recreation to keep life fun. But there are still times when I just don’t feel like I am running at top performance. During those times I like to take a moment to think about what has changed. Am I not sleeping enough? Skipping my meditation? Is there an emotional challenge I’m trying not to acknowledge? Have I been working too hard? There are many reasons why I might be feeling less than optimal, but I think it’s the simplest fix that surprises me most often: H2O.

A number of studies have been conducted which point to surprising benefits of staying hydrated, such as improved mental sharpness, increased energy, and an overall reduction in caloric intake; but there is still some degree of variance in our understanding of exactly how much water is ideal. There are claims that we should drink anywhere from 8 glasses of water to a gallon of water per day. While there isn’t necessarily a magic number that fits everyone, my own observations show that most people have room for more water in their day.

I personally need more than 8 glasses and less than a gallon of water to feel my best. My doctor has indicated that the best way to ensure that I replenish what is lost daily through respiration, perspiration, and waste is to drink half my bodyweight in ounces of water each day. So if I weigh 120 pounds, I need to drink at least 60 ounces of water a day, and more if I am in the sun, working, or sweating at an increased rate.

We may not have a concrete answer about how many ounces we need each day, But we do know the reasons we need more water and the benefits of staying hydrated.

WE NEED WATER TO LIVE

Our body is made up of 60% water. The water in our bodies directly affects our ability to produce saliva and urine; it aids in circulation, digestion, and transporting nutrients; and it plays a crucial role in helping our bodies maintain an optimal temperature.

When dehydration sets in (even on a very minor level), our entire system begins to be affected.

This may exhibit through feelings of sluggishness and exhaustion, headaches, dizziness, trouble digesting foods properly, and more. These signs are our body’s early way of simply telling us that we need more water.

MUSCLES NEED WATER FOR ENERGY

When we sweat, our body loses electrolytes including chloride sodium and potassium. Our bodies depend on these minerals for communication. When they drop below normal levels we will experience muscle fatigue and even muscle cramping.

The American College of Sports Medicine recommends drinking around 17 ounces of water a couple of hours before we exercise, continuing to drink fluid while exercising to replenish what is lost through perspiration.

WE NEED WATER TO FLUSH OUT TOXINS

Our bodies comes into contact with toxins via the things we touch, the air we breathe, and the food we eat. These toxins are stored in our kidneys and lymphatic system. Our bodily fluids help to transport waste products out of our cells and ensure they are properly and safely excreted. Our bodies can get rid of toxins through our sweat or urine but it is vital that we have enough water to flush them out. It’s also important that our body has enough water to spare or it will redirect the water set aside for sweat and urine in taking care of other essential body systems, leaving the toxins trapped in our body.

PERSONAL TAKEAWAY

I feel the best when I drink half my bodyweight in ounces of water. Sometimes water can be boring and I want something with more taste. Rather than automatically reaching for a sugary soda, I often add a little lemon juice or cucumber to my water. This always helps me enjoy what I’m drinking, resulting in my drinking more water. Remember to add something that will make you want to reach for your glass!

Last but not least, keep your water with you. This is especially important in the summer when the heat keeps you sweating constantly throughout the day.

P.S. If you’re one of those people who can’t drink their water after it gets warm my family loves their Hydro flask bottles. They keep ice in your water all day even when it’s blistering hot. You will be surprised how much more you drink if you have it on hand all of the time and it is something you look forward to drinking.

“Wellness is not a ‘medical fix’ but a way of living – a lifestyle sensitive and responsive to all the dimensions of body, mind, and spirit, an approach to life we each design to achieve our highest potential for well-being now and forever.” – Greg Anderson

We have a productivity problem. As responsible, hard-working people, we pack our schedules nearly airtight. More often than not, compliments seem to be reserved for those who are most busy. Being a “workaholic” is a sign of success. What’s not to admire about the person we judge as being industrious, hard-working, and ambitious?

On the other hand, if you choose to make do with less in exchange for more free time (or peace of mind), it’s hard not to be seen as a second-class citizen. Society tends to see these people as underachieving, disappointing sloths (this is a problem, apparently, because although sloths are adorable balls of fur, they have a reputation for being unable to hold down a steady nine-to-five).

This re-emerging trend seems to affect everyone today. The majority of businesspeople, parents, and even children are falling victim to this highly demanding “busier is better” mentality.

But is being busy really better?

Strangely, the answer seems to be “no”. Over-work might actually be productivity’s public enemy number one. Working is a fact of life for nearly all of us, but our false ideas about what it means to be responsible, contributing members of society could actually be limiting the value of those contributions. Research shows that longer work hours are actually undermining the gains in productivity employers dream the increased hours will provide. This culture of “busyness” sucks up more hours of our day, and in exchange it makes is less productive and less happy.

There’s more: between 2004-2008 the cdc reports that “an estimated 10.2% of U.S. adults experienced 14 or more mentally unhealthy days every year” (Frequent Mental Distress or FMD).  And during 2009–2012, 7.6% of Americans aged 12 and over had depression (moderate or severe depressive symptoms in the past 2 weeks).

Sure, it’s normal to face the occasional moment of heightened stress, but when our capacity to regulate our emotional well-being is diminished, it can take a huge toll on both our mind and body.

If you find you are often stressed, anxious, worried, unsatisfied, or unhappy — or if you are constantly criticizing yourself — then there’s no better time to make a plan for your own wellness.

There’s plenty of evidence which seems to shows that emotional duress increases your exposure to immune problems, physical illness, and cardiovascular disease.

Over the years I have observed (and sometimes fallen victim to) the all-too-easy “quick-fixes” which may be great at masking stress, but really only compound the problems.

Drinking, smoking, recreational drug, and my personal favorite: unhealthy or fatty foods. All of these things seem to help by numbing or distracting your emotions for a time. But none of these really sharpen your coping skills, or help you to get back on your feet.

After the pizza and ice cream and potato chips are gone, I find that the problem is still there, and sometimes it has gotten worse.

So how can we develop the skills to be mentally and physically strong when life’s challenges come knocking at our door? The best defense is to be ready – to prepare our body, mind and spirit to handle whatever waits for us on the other side.

BODY

Your body is the vehicle that gets you through this life; you need to make sure that it is running at its best.

We can all remember the times when we’ve felt our best in life and can most likely correlate those moments with a higher number of productive habits such as regular exercise and healthier food choices.

There are countless workout options covering a wide range of physical abilities that you can choose from. If running or biking aren’t for you, perhaps you’ll find swimming or yoga to be a better fit. Daily walks beat doing nothing, and even sixty seconds (as in one, lonely minute) of vigorous exercise can bring massive benefits.

Case in point: one of the largest studies ever undertaken in exercise science recently showed that the same health benefits can be had by the person working out vigorously for 1 minute as the person spending 45 minutes or more in endurance training. Let me say that for you again in case you missed it: 1 minute of vigorous exercise offers the same health and fitness benefits as a 45 minute workout. Don’t believe me? Check out the study for yourself.

And don’t forget that pretty much anything that gets you moving will help you feel better, as even light activity aids in your body’s natural release of additional endorphins.

If you aren’t ready for vigorous exercise yet, try some simple activities that get you out in the sun. Do some slow stretches, or get moving fast enough that you notice an increase in your respiration rate. A little light yard work will get your heart pumping, and just ten minutes of sunshine has amazing benefits.

MIND

Every day your emotions are getting pulled in a number of different directions. Everything you worry about, stress about, get excited or sad about — all of it affects your emotional health in at least some small way.

Remember to be mindful of how you feel. Recognize your feelings, and make it a priority to address them when they need your attention. Then take time each day to do something that replenishes your emotions and gets them strong and ready for whatever is next.

Find what works for you. Is it talking to friends? Reading a good book? Even just meditating for 37 seconds can give you an amazing reset. Taking a few simple moments for yourself will go a long way in keeping your mind healthy.

SPIRIT

Taking care of your spiritual well-being is more than just checking the religion box. There’s no doubt that religion does help many people who are seeking to fulfill their spiritual needs, but spiritual wellness is more than religious affiliation.

“The spirit is the aspect of ourselves that can carry us through anything. If we take care of our spirit, we will be able to experience a sense of peace and purpose even when life deals us a severe blow. A strong spirit helps us to survive and thrive with grace, even in the face of difficulty.”

Your spirit is the strongest when you know and appreciate yourself for who you are. That may include the less-than-comfortable activity of better aligning yourself with your life’s goals (aka self-improvement), but it’s crucial that you start today by being more accepting of the person you are now. How will you build on the good inside of yourself if you aren’t willing to acknowledge and accept that goodness? Serve others, Take time for yourself, do the things that make you happy, and recognize and be thankful for all that you have in this moment.

MY PERSONAL TAKEAWAYS

Being ready to face life’s challenges is a must for me if I’m going to be happy and well. It’s easy to buy into the lie that I don’t have time to devote to myself, but the truth is that if I want to be happy, I can’t afford not to.

Trials will come and it is important that you are prepared to tackle them so you can keep moving forward. Taking care of yourself doesn’t mean you must be like Narcissus, eternally gazing at your own reflection at the expense of everything around you. Spending a few minutes each day can have measurable, profound effects.

I challenge you to start taking care of yourself today! Take time to do something that brings you joy; meditate, exercise, and be thankful for what you have. Doing this will lead to an overall increase in your well-being, and will empower your mind, body, and spirit to handle anything you need to face.

Do you have a secret weapon that helps you make caring for yourself a priority? Share it with us in the comments!

When my husband and I planned on having kids I was excited for the future. I worried a little about all the things parents worry about, like whether they would have friends, whether they’d make good choices, or how best to protect our relationship and keep it alive through our children’s tumultuous teenage years. What I didn’t even consider worrying about was whether or not my children would struggle with depression.

Many of my friends now have children in their teenage years, and for some of them this isn’t merely a concern — it’s a reality. The love they have for their kids is undeniable.

As observant parents they were quick to recognize the depression. They took their kids into the doctor hoping to help them avoid any of the dangerous effects that might follow from the unexpected mental or emotional struggle their children were facing. These sweet children were put into therapy and given medications to stop the sadness.

For some it “worked”. They take their pills and attend therapy regularly and that became the new normal for them.

For others, it didn’t work out so well. I’m saddened when I consider that I have two different friends with a child who has committed suicide. I knew these kids as happy kids, full of life and excitement. When they were younger they were joyful, and it showed in their scampers and their smiles. I still remember each day when I heard the news: the reality that these bright young kids had ended their lives crippled me. These were normal, happy, carefree kids!

How did this happen?

STRIKING AT THE ROOT OF THE ISSUE

These parents did everything that they were supposed to do. The doctors followed protocol. And they were given all the help that was available. And still, it failed them.

As a mom I see that same joy in my kids, and in the rarest moments it terrifies me. What if their joy turns to darkness? Is medication and therapy our only option? What if the “normal” route ends up being the wrong path for us, too?

I have no doubt that for some conditions, medication is the best option. But I can’t help but wonder if our “one size fits all” view on treating depression is the only (or best) approach to consider.

I came across this story recently and it gives me hope — hope for my family; hope for my friends; and hope for any that are battling difficult emotional challenges, who maybe wonder if there’s an option that doesn’t involve surrendering their future to pharmaceuticals or physicians.

Julia Bowyer spent a decade on antidepressants and anxiety medications. She lived those ten years without sadness, but sadly she also functioned without many emotions at all.

“Every time I went in with a new problem, my doctors…were less concerned with digging into the root of the issue, which I was unsure of and would have liked to explore, and more apt to reach for their prescription pad for a quick fix. I started to feel like I was regulating my daily activities with pills, especially my sleep. The scary part is that I felt just fine on all of these medications––not particularly happy, but also not particularly sad.

By 23, I was working at my dream job for a magazine that I loved. Things were going well; my life was headed in the direction I had always hoped for. I knew I should feel happy, proud, satisfied––but I didn’t. I didn’t feel much of anything. As I saw how my peers reacted to their individual successes and failures, I began to realize my usual emotional cocktail of numbness and detachment wasn’t normal. I got promoted, broke up with my boyfriend, watched a sibling go to rehab…I knew I should react to these major life moments, but nothing seemed to really make me feel anything.” (emphasis added)

Julia’s retelling of this trying time really struck a chord with me, and made me question whether perhaps we are so worried about masking the symptoms and possible effects of the depression that we don’t allow ourselves to get to the root of what’s causing it.

“There are a thousand hacking at the branches of evil to one who is striking at the root.” – Henry David Thoreau

The most common motivators for someone to stop taking their antidepressant medication is a desire to eliminate the side effects of the medication, followed by a fear of dependency. After reading the pharmaceutical warning labels, I can see why. The list of side effects is daunting. It includes symptoms such as an increase in suicidal thoughts in children, adolescents, and young adults; chronic trouble sleeping; involuntary quivering; tachycardia; hair loss; bleeding of the stomach or intestines; mania; and a high risk of chemical dependency to the medications themselves.

Perhaps it’s misplaced to ask if the risks outweigh the benefits, but one must at least wonder whether there isn’t a safer way to treat these conditions without having to accept the treacherous side effects that accompany the chemical course of action.

Julia explains how she was able to get off antidepressants and break the dependency to a medication by naturally using mindfulness, meditation, and a healthy lifestyle. Her article is a must read to anyone who has experienced depression, and a valuable insight into the struggle for anyone who hasn’t. Despite the fact that her article was written from the perspective of one dealing with mental illness, I believe that these are healthy tips that can benefit all of us.

Like Julia, I have observed three common areas of focus for those who set out to conquer their depression or anxiety naturally:

MINDFULNESS

“Every few months, I ask myself, Is this still working for me? Do I feel okay? If I confirm that I feel alright, I stick to my daily routine of meditation and exercise. If the answer is “no”, it’s time to call my doctor to discuss. The ability to identify my feelings is, in large part, thanks to my meditation practice.” -Julia Bowyer

Mindfulness is a state where you are awake and aware and focused on the present; where you observe your thoughts and feelings without judging them as good or bad.

Focus on you, listen to your body, and notice your stress levels and where they are coming from.

Over time you will be able to identify your feelings. When you gently acknowledge the negative thoughts and address them they lose their ability to control you.

MEDITATION

My son has a home health service. For nearly two years we had the same nurse who came in and out of our home, sometimes twice a day. We loved her for the sweetness she brought into our home while helping to care for my son.

One day she slipped on the ice and took a traumatic hit to her head. She had a concussion and some bruising on the brain. In the weeks following her injury, it was clear that something was different about her. She was more quiet. We had grown to think of her as family, and it hurt to see her countenance suddenly lose the sparkle we loved so much. She finally confided in us that she had almost completely lost the ability to feel…she would have brief moments of happiness, but they were gone as quickly as they came. She was left with the fear that this emptiness might become her new normal.

She finally set up an appointment to see a doctor. Twenty minutes later she walked out of his office with a prescription. It didn’t help. She went back, and the doctor raised the dose and added a second medication. Again, it didn’t work. Not finding relief left her feeling hopeless. She admitted to having destructive thoughts — not exactly suicide, but feelings that she didn’t want to live any longer. She hoped for an accident that would take her life and relieve her family of the burden of worrying about her.

One day she mentioned that everyone had some piece of advice for her, and that most would tell her to go out and get some exercise. She shared with me how that comment hurt more than it helped: “I have to force myself to get dressed. I cry the whole time I get ready for work, because I know I don’t have the strength. I don’t know how much longer I can fake my normal routine…how am I supposed to find the desire to go running?”

She knew they meant well, but that didn’t help when her tank was on empty. The expression on her face, day in and day out, told the whole story: she had nothing left. She would go home after work and sit for hours doing nothing.

Instead of pushing herself to do more, a wise friend told her to listen to her body’s need to be quiet and still. She suggested that instead of idleness she should start doing Mindful Meditation.

It didn’t happen overnight, but during the next couple of months the change was obvious. She returned to starting her day with a smile and, ironically, she developed the energy and mental strength to begin exercising again. She still says that she can feel the “darkness creeping up” but now she knows what it is and how to stay in control of her thoughts.

HEALTHY LIFESTYLE

You can’t expect to feel good if you aren’t feeding your body the proper fuel. We all recognize that a good diet can help protect you from a wide range of disease such as Alzheimer’s, diabetes, heart disease, and obesity. But your diet can also impact your mental health as well.

Katherine Zeratsky, R.D., L.D. from the mayo clinic wrote about studies that show that those who consume a diet with highly refined foods such as processed meat, sugary desserts, fried food, or refined cereals were more likely to report a struggle with depression than “people who follow the Mediterranean diet — which emphasizes fruits, vegetables, and fish.”

If you are making good food choices you will feel better and have more energy to do the things your body needs to do in order to heal.

MY PERSONAL TAKEAWAYS

As a mother I was so thankful to find this story of Julia’s journey. Treating Depression naturally may not be the answer for everyone, but after reading her account I believe more than ever that this is a discussion that is long overdue. I am relieved to learn my children can benefit from powerful meditative tools if they discover they are one of the many kids/adults that struggle with depression.

If you struggle with depression we would love to join you on your journey of testing a more natural approach, and we would love to hear about your experiences along the way!

Even if you do not have symptoms of depression, these are great tips for everyone. I challenge you to take time today to make healthy choices, meditate, and be mindful of your body and emotions.

“An ounce of prevention is worth a pound of cure.” – Benjamin Franklin

When I was a kid I could do just about anything with my body, I could do flips, back bends, any kind of split, and tricks that all of the other kids were doing. We moved and ran and jumped all day. As an adult I watch my kids do those same things and I’m certain in saying these once-simple activities would put me in my grave. Not only do I not have the energy to keep up, but my body just doesn’t move, stretch, and bend like that anymore.

I can’t help but wonder what happened.

There is no question that kids move more (and have more energy) than their adult counterparts. The fact is that we were once kids too.  But throughout the years we became adults, and in the process we stopped moving and wriggling and squirming from Point A to Point B. Jumping on the trampoline for hours isn’t deemed a worthwhile activity for college students, and I have never seen a group of adults challenging their friends to try a trick they just learned. Like me, you may be thinking, “yeah, because we would break every bone in our bodies, and our joints can’t handle it anymore!” High impact acrobatics may induce winces and groans the older we get, but there are things that we can do to maintain strength, flexibility, and boost our energy as adults without beating our bodies up.

One of my favorite low-impact activities is yoga.

THE PHYSICAL BENEFITS OF YOGA

Yoga has many physical benefits that you might not even know about. Yoga improves your flexibility and muscle strength, helps with bones and joints, and it helps your circulatory system.

Have you ever observed the frame of the typical yogi (a person who practices yoga)? They are generally thin, but have noticeable muscle strength. That’s the difference between other strength training exercises and Yoga: when a person does yoga they don’t trade in their flexibility for muscle strength; they work on both at the same time. Yoga allows you to build muscle while you also stretch, giving you that coveted ‘long and lean’ look.

Yoga also gets your heart pumping and your blood flowing more freely, which helps circulation, especially in your hands and feet. As blood starts to flow freely, the oxygenated blood allows all of your systems to function better overall.

But for me, yoga carries an even more exciting benefit. While you are changing positions and stretching your body in ways you otherwise wouldn’t move, your organs are moving and being stretched as well, a process that has been shown to drain your lymphatic system! This system is primarily responsible for fighting infection and destroying cancerous cells by flushing out the toxic waste stored in the lymph nodes. That benefit alone should make yoga appealing to anybody!

P.S. You can learn some of the lymph draining stretches in this video:

MENTAL AND EMOTIONAL BENEFITS OF YOGA

As if the many physical benefits of yoga aren’t enough, there are some incredible mental benefits as well!

Three major victories yogis experience include improved focus; long-lasting stress relief; and deeper, more fulfilling sleep. As you work through each individual exercise and movement transition, yoga naturally strengthens your brain’s ability to slip into deep focus. Yoga offers you a short but powerful opportunity to withdraw from the stress in day to day life, relaxing your nervous system and allowing your mind and body to go into a deeper more comfortable sleep.

Like any healthy, positive trend you adopt, yoga offers you a way to develop coping skills and form a more positive outlook on life. Regular yoga practice creates mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, centers attention, and sharpens concentration.

If yoga isn’t something you do regularly already, you can start by adding some basic stretches (like the ones in the above video) a couple times a week. As you do, be sure to pay attention to the changes you experience, and ask yourself if you notice increased balance in body, mind, or both.

Have you thought about taking up yoga? Are you a seasoned yogi already? Share your thoughts, questions, and tips with us in the comments!

Imagine this: You wake up early on a Saturday morning so you can accomplish those really important tasks you’ve been putting off for months.  You zip through your morning routine like a champ, and you’re feeling optimistic — today is the day you conquer the world.

You’re clothed, fed, and ready to squash those projects that have been nagging at the back of your brain when suddenly you get broadsided by the unexpected, and before you know it your plan is unraveling like a cheap rug.

First you’re interrupted by your youngest child who’s up early demanding an order of your world-famous Dino Pancake Special™. While mixing up her favorite flapjacks, you look out the window and notice the sprinkler head has exploded.  Before you can rush outside, your nose guides you to the sloppy surprise that little Fluffy has left for you on the couch.  In a matter of minutes your plans have been obliterated and your productivity has been decimated. If you’re a human, you can probably relate.

Daily distractions, workplace stress, lack of sleep; there are countless things that can dull our focus. Sure, there are pharmaceuticals or even natural remedies you can purchase to help you focus, and it can seem daunting when trying to find an effective method to increase daily focus. But there’s good news: the science shows that the simplest, most natural, and most accessible options are best. Keep reading for some quick tips to maximize your effectiveness on a daily basis.

MEDITATE, OR JUST TAKE A QUIET BREAK

Before you start a new project (or if you are struggling to focus on the current task) stop what you are doing and take a 5-minute break. It may seem counter-productive to stop working when you’re in a hurry, but a short “reset period” has actually been shown to improve focus and increase productivity.

This is an ideal time to clear your mind, meditate, and regain your focus. Meditation can seem like a daunting or complex concept, but as Eckhart Tolle said, “One conscious breath in and out is a meditation”. You don’t have to wear a monastic robe or go by the name of Gandhi to enjoy the tremendous benefits mediation has to offer.  Concentrate on your body and mind. Simply controlling your breathing and listening as you slowly inhale and exhale can help you remove mental distractions and bring your focus back.

GET MENTALLY AND PHYSICALLY COMFORTABLE

Get organized. If you are like me, it can take more than a few moments to get back to my same thoughts after I do something small like taking a call or answering an email or text. Our brains struggle when they don’t have a clear idea what we need to work on. Consciously deciding to postpone many of these smaller, common tasks may be difficult at first, but you can experience massive productivity gains by momentarily saying no to the outside distractions.

Notice anything that is calling your attention, mentally or physically, and clear these distractions out of your way. Put the loudly-ticking clock in a drawer or an adjacent room.  Remove the restrictive suit coat.  Power off your phone (the world won’t end if you’re off the grid for a few minutes). Listen to your body and remove things that are distracting to you.

Many beginner and veteran meditators alike report that listening to music, nature sounds, or white noise is a helpful meditation tool. I’ve even learned that these audio tools not only improve my personal meditation, but they help me stay focused and reduce outside distractions while I’m working as well.

Even the simplest meditations offer tremendous benefits to your daily focus, but you probably wouldn’t be reading this if you were perfect at controlling your attention. Soon you’ll be a master at shutting out distractions and commanding immersive focus at-will, but in the meantime you may find yourself yearning to empty your proverbial plate before feeling like you can sit quietly long enough to meditate. If you have some papers to shuffle, a pending phone call, or a few odds & ends that will bring big relief and can be done quickly, do those first.

 Getting as those pesky little distractions off your to do list is a great way to clear your mind and focus on what is in front of you — just be sure you don’t forget what you’re working toward.  Set a time limit if you have to, and be sure to follow through on your quiet time.

EXERCISE MIND AND BODY

Exercise and nature can drastically improve your focus. If you can go for a quick walk outside or just do some stretches in your office it will help to wake up your body and brain and get them working together.

Don’t let your mind or body be idle. Sometimes just going dormant can seem like a good idea when you are under a lot of stress but that is like feeding your body junk food to prepare to run a marathon. Instead of brainlessly surfing social media in-between projects or letting your mind and body sit idle while waiting for a meeting, try instead using that time to do some light exercise or even a crossword puzzle to keep your body and mind ready and engaged.

MY PERSONAL TAKEAWAYS

Getting focused and staying there can be a challenge for any of us. There are many ways that you can keep distractions from derailing your plans, but the area where I can get the most gains right now is taking a couple extra minutes to focus on me. In the long run, taking time out to re-center myself saves me from time I would have spent stressed or distracted, and I’m always more productive in the end.

What do you do to stay focused and sharp?  Leave your thoughts in the comments!

NATURE — WHAT IS IT GOOD FOR?

As a modern society, we have experienced incredible advancements in our daily lives. Many of the advancements we enjoy today are nothing if not miraculous, and it’s not hard to see how we are better off and happier for our contemporary lifestyles. However, not all of these changes come without a cost. For example, according to a recent study by the National Academy of Sciences, the average person has experienced a 25% reduction in “nature-based recreation” over the last 50 years. This can have significant impacts on our short-term mental and physical health, which can in turn have serious effects on our quality of life in the long-run. But the good news is that with a few simple hacks (which you’ll be reading about within the next five minutes), you can negate these ill-effects and greatly increase your daily sense of peacefulness.

YOU’RE NOT CRAZY, YOU’RE JUST HUMAN.

We have long winters where I come from. This isn’t just your regular three months off-and-on, snowy, crisp-aired, stock-photography weather that makes you want to snuggle up in a sweater and drink cocoa. I could handle that.

The Farmers Almanac says that the winter season starts December 21st and goes to march 20th. I am not exactly sure where that farmer lives, but around here our winters go from October to May; the temperature regularly bottoms out at -20°F and rarely (if ever) goes above 30°F.

Sure, that first snow is lovely, but for me it leaves a pit in my stomach — almost as if I just found myself stranded on a desert island — because I know what is to come.

I don’t do well inside for months on end, and I loathe being cold. My body looks forward to that first warm day as winter wanes, when I can go outside and feel the sun. This is not a want, mind you — it’s a need. If you’re nodding your head in agreement, you’ve no doubt had the same yearning. But even if you have a higher tolerance for being continually cooped up, you might be missing out on the benefits that come with immersing yourself in nature every now and again.

BUT WHAT CAN WE DO ABOUT IT?

Countless studies exploring the effect of nature on health have been performed, and the results are striking. Whether it’s a boost in vitamin D from a little sunlight or the chance to improve lung health from a dose of fresh air, the combination of “all things nature” has measurable, positive effects. And there are dozens or more measured outcomes, too.

We’ve all heard the term ‘cabin fever’, and I can tell you it is a real thing. But there’s something about just getting outside or enjoying nature that helps so much with my personal overall wellness.

And Dr. Daphne Miller agrees with me. A professor of family and community medicine, Dr. Miller calls the all-too-common ailments of hypertension, anxiety, depression, and diabetes “the diseases of indoor living“.

Many other studies have proven that being outside helps in a wide range of areas including improved attention spans, emotional stability, empathy, love, and even your immune system. Spending time in nature has even been shown as a powerful way to reduce stress.  The Tokyo’s Nippon medical School found that men and women who spent just a few hours in the woods over the span of two days had an increase in virus- and tumor-fighting white blood cells. The boost even lasted at least seven days after they returned from their visit to the woods. This is incredible!

Bonus! You can still reap many of the benefits of spending time in nature even if you can’t get outside today. According to a study in the Korean Journal of Radiology, pictures of scenic, natural landscapes activate the same area of the brain that get activated when someone remembers a happy memory.

MY PERSONAL TAKEAWAY

Whether it’s a long, cold winter or just a couple mid-summer days working indoors, it doesn’t take long for the cravings for the outdoors to creep up on me. Working in the garden, going for a walk, or just sitting outside and meditating — I’ve learned that being outside (or at minimum finding some calming videos or sounds of nature) on a regular basis is a pre-requisite for my well-being.

WHAT YOU SHOULD DO ABOUT IT

Get out, go for a walk, enjoy nature, meditate, and strengthen you body and mind! Do it today! But what if a short love-affair with nature is incompatible with your schedule or location? No need to get blue about it. Pull up some outdoor pictures on your phone or play nature sounds in your office and relax as your reconnection with nature elevates your mind and calms your body. But don’t take our word for it. Give it a try now and see for yourself!

WHO WOULD I RECOMMEND THIS BLOG POST TO?

We all know someone that’s stressing out a little (or a lot). But how often do we take stock of our emotional state and identify our own need to step away, take a breath, and re-center ourselves? If you’re a regular meditator, an avid outdoorsman or woman, or one who enjoys abundant moments alone in your own thoughts, then this post probably isn’t going to be an epiphany. However, if you find yourself regularly feeling the effects of stress or overwhelm, then you’re bound to benefit from adding some nature to your day. And if you know someone who could make time to consciously seek peacefulness in their life, then remember to share this post with them!