fbpx

5 Ways To Achieve Happiness And Simplify Life

By: Stephanie Heino

5 Ways To Achieve Happiness And Simplify Life | The Organic Beauty BlogDid you know that approximately 121 million people across the globe have some form of depression? It doesn’t necessarily have to be a long-term, clinical ailment…We’ve all experienced some form of depression, and it’s never any fun. When asking people what they want to achieve in life, the most common answer is happiness. We all want to be genuinely happy. We all want to have that feeling of happiness that is  independent of loss or gain. What stands in the way is our negative beliefs, thought patterns and our way of believing in and acting on the negative.

Here are some ideas to help you achieve genuine happiness and strengthen you inner faith:

1. Live in the present moment

Don’t waste time worrying about things you can’t control. You can’t control the past, and there are only some aspects of the future that you have any influence over. Make an effort to focus instead on the present moment, and what you can control! We all go through ups and downs in our lives, and by being adaptable and more present right now you will also feel more comfortable. Worrying is almost like praying for what you don’t want, since you focus so much on the bad things. And according to the law of attraction, you will attract all kinds of negativity by focusing on it!

5 Ways To Achieve Happiness And Simplify Life | The Organic Beauty Blog2. Don’t overthink, follow your heart

When you overthink things you begin to listen to your fear and believing it is real which will keep you from reaching your full potential in life. We are all experts on listening to what other people thing instead of asking ourselves how we feel about a certain situation in life. When I feel with my heart rather than with my brain, then I truly act on my intuition, which helps me tap into this amazing unlimited source of happiness that I know I can feel.

3. Stop numbing yourself.

I have written before about the danger of numbing your true feelings with different addictions. It is an endless, destructive cycle wherein we use  food, shopping, drugs, alcohol and over-analyzing to keep ourselves from feeling anything negative.  Often times the act is triggered by a negative emotion we want to suppress (loneliness, boredom, anger, stress, etc.). In order for us to be truly happy, we need to learn how to deal with our emotions, and not just cover them up.

4. Delete other people’s opinions

We all have different opinions about pretty much everything and that is what makes us all unique. But, what we have to remember is not to take what other people say as our truth because this can harm our confidence, self-esteem, and lead to all kinds of unhappiness. What has helped me a lot is to understand that what other people say is a reflection of them, and not you.

5 Ways To Achieve Happiness And Simplify Life | The Organic Beauty Blog5. Take care of your health.

How you treat your body will make a huge difference on your happiness and well-being. If we do not  take care of ourselves and our bodies, nothing else will matter either, so it is very important to make changes in order to eat better, exercise regularly and make your body the best version it can be.

While you’re at it, take a look at these tips too:

  • Recognize your unique self.
  • Let go of what no longer serves you.
  • Love yourself and get comfortable in your own skin.
  • Be open-minded.
  • Feel your feelings.
  • Focus on what you want, not on what you don’t want.
  • Release attachments.
  • Practice forgiveness.
  • Follow your heart.
  • Stop engaging in drama.

13 Essential Brain Foods For Improved Memory, Mood And Clarity

By: Stephanie Heino

13 Essential Brain Foods For Improved Memory, Mood And Clarity | The Organic Beauty BlogYour brain is a complex and hungry organ, and its cells require two times the amount of energy than that of other cells in the body. Therefore it is very important to feed the grey matter with highly effective brain foods that improve memory, mood, concentration, and overall clarity and keep your mind sharp and nourished. As you might know, your brain is mostly composed of fat, and therefore needs fatty acids to process information and for brain cells to communicate. Omega-3 fatty acids – particularly docosahexaenoic acid (DHA) – play a very important role in allowing brain cells to transmit signals properly. Lack of DHA can cause brain signals to become distorted and difficult to read, which will make it harder for you to control your mood, concentrate, and remember things. DHA can also help you feel happier by helping your body to release serotonin (the amazing chemical the body uses to boost mood and relieve depression!).

Eating foods rich in antioxidants is also very important since it helps your system rid itself of free radicals. Antioxidants neutralize free radicals and halt the damaging effects they have on the body. Berries, such as blueberries, blackberries, cranberries, goji berries, and many others are a great source of antioxidants, as are a variety of nuts and seeds.

While only making up two percent of total body weight, the brain consumes 20 percent of the oxygen your body gets. Your brain needs oxygen, and your blood is what delivers it. This means that by having healthy blood flow, the oxygen and nutrients can keep your brain going at full power. Foods like goji berries are great since they naturally promote circulation.

Recent studies suggest that inflammation, high blood pressure, elevated insulin levels, obesity, arterial inelasticity and a condition known as metabolic syndrome are all risk factors that can lead to a decline in brain health, so it is very important to eat the right foods for your brain!

Take a look at these 13 super foods for excellent brain health:

13 Essential Brain Foods For Improved Memory, Mood And Clarity 2 | The Organic Beauty BlogFish (Salmon, anchovies, mackerel, tuna). Awash with nutrients, coldwater fish like salmon are a good source of omega-3 fatty acids, which play an important role in strengthening synapses in your brain, strengthening brain function and memory. One concern that many have about consuming fish are the levels of mercury that accumulate through the food chain and residing in salmon. To avoid contaminates, experts recommend eating wild salmon. Wild salmon is also an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that reduce inflammation. Sardines, anchovies, and mackerel are also packed with brain-healthy omega-3s, but have lower levels of mercury that may be found in other fish.

Turmeric. This Asian spice is commonly found in mixed curry powder and contains a powerful, non-toxic compound called curcumin which has serious anti-inflammatory effects.

Mushrooms. For thousands of years, the Chinese have revered mushrooms, specifically shiitake, cordyceps, and reishi, for their immune-boosting properties. Mushrooms increase blood flow and supports lower cholesterol levels, and are considered a superfood for many reasons.

Avocado. Many consider avocados to be the food of the gods. This nutrient-packed fruit (yes, it’s technically a fruit) is high in monounsaturated fat, which helps to lower cholesterol and improve blood flow. Since the brain uses 20% of all the oxygen the body consumes, it’s vital to have healthy blood flow to carry oxygen and nutrients to the brain. Avocados are also a good source for omega-3 fatty acids and vitamin E, which functions as an antioxidant and promotes healthy brain activity.

Go Nuts!. Three specific nuts have been linked to a decreased risk of many diseases. Now there’s evidence that they also improve cognition. Most have high concentrations of vitamin E, B vitamins, antioxidants, magnesium, minerals and Omega-3s, which all support the nervous system.

  • Walnuts. The walnut’s shape resembles a brain, so why shouldn’t it be a brain food? It is! Rich in both omega-3 fatty acids and antioxidants, walnuts offer a variety of benefits for brain health. Since omega-3 fatty acids are typically found in meats, walnuts provide a great non-meat alternative. They can help you concentrate and protect your brain against the effects of aging. Walnuts have also been shown to improve mood by influencing the brain’s serotonin levels. For those who suffer from depression, insomnia, anxiety, or related issues, walnuts may be a helpful food to munch on.13 Essential Brain Foods For Improved Memory, Mood And Clarity 3 | The Organic Beauty Blog
  • Almonds. Almonds may help to save your memory! In studies on laboratory mice, the rodents rendered temporarily amnesiac were more apt to remember their way around a maze 24 hours later if they first consumed an almond paste. The evidence suggests that almonds slow the decline in cognitive abilities linked to Alzheimer’s disease. The memory effects can be linked to the presence of the essential amino acid phenylalanine and L-carnitine, which are believed to boost neurotransmitters essential to memory.
  • Brazil nuts. Brazil nuts can spare the obese the vascular damage associated with body fat. An excess of fat tissue stimulates low-grade inflammation and oxidative stress, both of which can lead to cardiovascular disease. With high levels of unsaturated fatty acids and bioactive substances that combat inflammation like selenium, phenolic compounds, folate, magnesium among them, Brazil nuts improved microcirculation, lowered cholesterol levels, and normalized blood lipid profiles without causing weight gain in 17 obese females (wow!).

Green Tea. China’s (and now our!) favorite drink has been shown to provide many benefits for memory, and may positively impact cellular mechanisms in the brain. There is an organic chemical found in green tea, EGCG (epigallocatechin-3 gallate) that is a key health property of green tea and is a known antioxidant. EGCG is found to boost the production of neural progenitor cells, which like stems cells, can adapt or differentiate into various type of cells. EGCG is also said to enhance learning and memory by improving object and spatial memory.

Seeds: Flax, chia, hemp, sesame. These small seeds all provide big benefits for both the body and the brain.

  1. Flaxseeds. Flaxseeds are an even more potent source of omega-3 fatty acids than walnuts, and also a source of B vitamins, which is great food for your brain cells since they need this for improved cognitive function and memory. Flaxseeds are also a source of manganese, which acts as a powerful antioxidant. It’s best to grind flaxseeds before eating them, since the body has difficulty absorbing the seeds’ nutrients when left in their natural state.
  2. Chia seeds. Chia seeds are a super-food that the ancient Mayans heavily relied upon. These seeds are packed with omega-3 fatty acids and contain more antioxidants than blueberries. Add chia seeds to your diet (in your smoothies or sprinkled on top of your salads) for improved concentration, memory, mood, and protection against diseases like Alzheimer’s.
  3. Sesame and hemp seeds. These seeds contain plant sterols that help strengthen the immune system and bring down an overreaction.

Quinoa. Quinoa is an amazingly good grain; I love having quinoa porridge in the morning! It makes up a complete protein, containing all nine of the essential amino acids. It is also an excellent source of iron, which is needed to produce energy for the brain’s neurons, as well as being rich in riboflavin (or vitamin B2), which is another important energy source. Since the brain consumes such a large amount of the body’s energy, it’s important to eat the right foods to supply it. Riboflavin also functions as an antioxidant, helping to protect cells from damage caused by free radicals.

Vegetables: Broccoli, Kale, Spinach, Collard Greens, Brussel Sprouts, Cauliflower, and cabbage. These veggie powerhouses are highly regarded for being a great source of nutrients. Many are rich in vitamin K, which has been shown to prevent arterial calcification in the brain, which may be linked to Alzheimer’s. Vitamin K also plays a role in creating important fats that the brain needs to perform properly. Great sources for vitamin K are broccoli, kale, spinach, collard greens, and brussels sprouts. Broccoli also contains sulforaphane, which helps the body get rid of potentially carcinogenic compounds. In studies, broccoli, red cabbage and sulforaphane have been shown to reduce inflammation and oxidative stress. Nice!

Sweet Potato. A good (and yummy!) complex carbohydrate, as well as a great source of beta-carotene, manganese, vitamin B6, C and a great dietary fiber. Combined, these are powerful antioxidants that support inflammation in the body.

13 Essential Brain Foods For Improved Memory, Mood And Clarity 5 | The Organic Beauty BlogBerries: Blackberries, Blueberries, Goji Berries, StrawBerries, Cranberries – All berries. Adding berries to your diet can help your brain better process information and stay mentally sharp. Loaded up with polyphenols and antioxidants, berries can help reduce inflammation in brain cells, making it easier for them to communicate with each other. Polyphenols found in blackberries also help reduce accumulation of toxins in the brain. Rumor has it that blueberries, strawberries and cranberries can improve metabolic syndrome through lessoning inflammation.

Extra Virgin Olive Oil. Olive oil is a great source of monounsaturated fats, which have been shown to slow brain aging. Virgin olive oil is the Mediterranean secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.

Water. Last but not least, we can never forget this amazingly important nutrient. Water makes up 85% of brain weight– so by being dehydrated, brain volume decreases, whereas rehydration increases cerebral volume significantly. So make sure to get your 8 glasses a day, people!

Let’s Talk About Poop, Baby

Let's Talk About Poop, Baby | The Organic Beauty BlogAre you blushing already?  But secretly fascinated?  Good.  Poop is a topic that doesn’t get nearly enough attention in the world of health, which is really a shame, because our poops can tell us a lot about our bodies and our overall health.  So, for a hot second, let’s grow up and talk about POOP (baby).

A healthy body eliminates waste on a regular schedule, several times a day.  Ideally, we should poop within 15 minutes of waking up every morning, with at least two more bowel movements throughout the day.  If you’re not pooping 2-3 times a day, every day, something is wrong!

Why are healthy poops so important?

If you’re thinking “I’ve always pooped like a bunny, and I’m just fine!” think again.  Healthy elimination is vital to our health for a variety of reasons.  Not only is it the best way to eliminate toxins from our body, but it also promotes healthy weight, healthy skin, and emotional balance!  Improper elimination can be responsible for symptoms ranging from depression and moodiness, to breakouts, headaches, bloating, gas and stomach pain.

There are several factors that contribute to healthy elimination, intestinal health and regularity.  The most important of these are:

  • DIET
  • HYDRATION
  • EXERCISE
Let's Talk About Poop, Baby | The Organic Beauty BlogA diet rich in whole grains, fresh vegetables (particularly the dark green, leafy kind), and plenty of water is the basis for good digestive health.  If you are not pooping 2-3 times a day, every day, the first step is to address your diet.  Increase consumption of healthy, fibrous foods and you’ll see a marked improvement in the frequency of your poops!  Constipation and irregularity can also be a sign of chronic dehydration.  If you’re not drinking 6-8 tall glasses of water every day, the effects will definitely show up in the poop department.  Lastly, you need to get moving to get moving.  If you are not getting regular exercise (at least 3 times a week), this can definitely serve to bind you up, especially in combination with poor diet and not enough water.
When you eat is also a factor in the frequency and quality of your poops.  If you are a “grazer” who never sits down to an actual meal, relying instead on small meals and snacks throughout the day, your body never builds up enough bulk to create good, healthy poops.
So what does a healthy poop look like?
 
You may not like it, but taking a look at what comes out of you is really important to gauging the health of your body and digestive system.  Healthy poops are:
  • Soft but well formed, like logs.
  • Easy to pass — there should be no discomfort.
  • Medium brown in color, with consistent color throughout
  • Anywhere from 4″-6″ inches in length, depending on how often you go.  You should eliminate about 12″ of poop a day.
  • Not terribly rancid smelling.  A healthy poop should smell earthy, not like spoiled food.
Some examples of unhealthy poops are:
  • Small, like rabbit pellets
  • Hard and/or painful to pass
  • Loose and unformed
  • Very light or very dark in color
  • Full of undigested food particles that you can see
  • Thin and skinny
  • Noxious smelling
  • Infrequent — even just one poop a day (unless it’s a massive 12-incher) is not enough to properly detoxify and remove waste from your body!
In addition to dehydration, poor diet, and not enough exercise, the unhealthy poops listed above can also be attributed to other issues.  Irritable Bowel Syndrome, Crohn’s, lactose intolerance, gluten sensitivity (or other food allergies), candida overgrowth, chronic stress and anxiety, or a variety of other concerns can also contribute to unhealthy poops.  But more often than not, fixing the big three factors above will have you on your way to healthy poops in just a few days!
So let’s review.  Barring any larger issues, the steps below will turn you into a pooping all-star!

10 Steps for Happy, Healthy Poops

  1. Eat a diet rich in whole grains (brown rice, quinoa, sprouted wheat {provided you don’t have a sensitivity}, buckwheat, spelt, etc. etc.)
  2. Eat lots and lots of green veggies, particularly kale, broccoli, cabbage, spinach, and chard.
  3. Drink lots of fresh, filtered water throughout the day.  Shoot for half your body weight in ounces.
  4. Do some sort of exercise at least 3 times a week— even just 20 minutes will have a great effect on your poops!
  5. Manage your stress.  If you’re an anxious pooper (you know who you are), take steps to stop and mellow out, so that your poor bowels don’t pay the price!  (Read:  Less Stress and More Energy Through Breath)
  6. Add a good probiotic to your supplement regiment.
  7. Increase consumption of fermented foods (kimchi, lacto-fermented pickles, kombucha), which promote healthy bacterial balance in the gut.
  8. Try to eat three satisfying meals a day, as opposed to constant grazing and snacking.  (For more info on this, read my article To Snack or Not to Snack: That is the question)
  9. Chew your food.  This will help kickstart the digestive process so your body doesn’t have to work so hard!
  10. Avoid refined and processed foods, super salty foods, and sweets, which can all damage intestinal flora and bind you up!
If you’ve tried all of the above and your poops are still not ideal, definitely see a holistic nutritionist to help you get to the bottom of it… (I’m killing myself trying to think of a great “bottom” pun here, but I’m stuck… Sorry guys!)

Love Keeps Us Happy and Healthy!

By: Nkechi Njaka, Msc

Who doesn’t love love? Especially, on Valentine’s Day? Even the most bitter of us, who loses sleep in anxious preparation of an anti-Valentine’s Day event, still at the heart of her heart loves love and knows with every fiber of her being that love and happiness are inextricably linked.

Well, I am here to tell you that there is neuroscienctific evidence for this positive correlation. And that joining the mainstream masses in an overly capitalized Hallmark Holiday could increase your mood, even if you love in a non-romantic way.

Scientists have long been working to show how and even prove that love gives us health benefits beyond the obvious advantageous security of always having a date for Valentine’s Day. Researchers are not yet able to determine that romance trumps close bestfriendships or an affectionate/adoring family when it comes to health and wellness. But researchers are finding that sex, partnership, intimacy and caring for another all seem build a case for making us stronger– with health benefits that range from improved healing and management over chronic illnesses (which means living longer!).

How can we practice this on a daily basis… or, specifically, today with our Valentine’s Day date?

Doctors at the University of North Carolina have found that hugging may result in dramatically lower blood pressure as a result of boosting blood levels of oxytocin, the relaxing ‘cuddly’ hormone that plays a key role in orgasms, labor and breastfeeding. Oxytocin is linked to attachment and is a factor in bonding and monogamous pairing. In their fascinating study, researchers asked couples to sit close to one another and talk for 10 minutes, then share a long hug; their findings were positive, albeit small, changes in both blood pressure and oxytocin.

However, the power of frequent daily hugging was intense! The women with the highest oxytocin levels had systolic blood pressure that was 10 mm/Hg lower than women with low oxytocin levels—an improvement similar to the effect of many leading blood pressure medications, says Kathleen Light, Ph.D., a professor of psychiatry at UNC and one of the study’s authors. It’s amazing that something as simple as hugging can do that! In a recent study published in the Biological Psychiatry, there was support that Oxytocin was also linked to lower secretion of cortisol (a stress hormone) and when administered, cortisol aided conflict resolution in couples compared to their placebo-given controls.

Dopamine (the ‘feel good chemical’) is the key chemical in the brain’s reward system, a network of cells that is associated with pleasure and addiction. Sean Mackey, MD, PhD, recently conducted a study at Stanford University Medical Center in California, where his hypothesis was that love affected the brain in the same way many addictive drugs do, by targeting this “feel good” chemical in the brain known as dopamine, which was demonstrated by an fMRI (brain scanning machines that allow us to see areas of the brain when certain thoughts or emotions occur). So that saying ‘love is a drug’ seriously has some scientific validity.

Love Keeps Us Happy and Healthy! 2| The Organic Beauty Blog

So is love just chemistry?

In a nutshell, yes. Dopamine brings people together and oxytocin keeps them attached, studies show. Obviously there are other factors that contribute to who we find to love (eg. compatibility, geography, socialization, timing, to name a few). But it is fun to know that our bodies were designed to make experiencing love fun and healthy!

And now for the part where I tested this theory and conducted a little bit of my own research…. Actually, these findings more or less explain an experience I recently had. I was on a first date with someone and we spent the evening sitting very close (talking and sharing with maybe a bit of hand holding) and when the night was over, we exchanged a great bear hug. My thinking about him (and for-no-other-good-reason giddiness) for the next 24 hours could be evidence of that release of oxytocin. The fluttery feelings I had that made me want to experience more intimacy with that person is part of a very natural process of growing attachment. It’s wonderful to know that they also have some direct effects on lowering (my already low) blood pressure!

There is evidence that love improves long-term health and wellness. I would say that even if celebrating Valentines Day is merely a reminded to value love, it is worth celebrating!