Category Archives for Lifestyle
5 Natural Remedies for PMS Relief and PMS Anxiety
By Theresa Harding (Updated 6/10/19)
If you’re searching for natural remedies for PMS relief and PMS anxiety to help you get through your monthly periods, keep reading. I will share with you some remedies that have helped me.
Learning how to manage PMS (Premenstrual Syndrome) Emotions is not something many women want to ever have to address in their lifetime. It is, however, an issue that should not be ignored. During my teen years, I would hear other girls complaining about their PMS symptoms.
It sounded more like they complained about their experience month after month, so I started attributing all women’s similar complaints to some form of PMS anger. PMS is one of the most common forms of hormonal imbalance for women of childbearing age, resulting in both psychological and physical period symptoms.
This post contains affiliate links which means I may receive a small commission at no charge to you if you click a link to make a purchase.
The average woman experiences 450 periods in her lifetime. That’s triple the number of our ancestors, and they lived much shorter lives and were most of the time pregnant and nursing more than today.
Since more than 75 percent of women today deal with PMS symptoms during menstruation, it’s clear that a lot of women are experiencing the uncomfortable side effects of this natural biological process. In fact, 30 to 40 percent of women reporting PMS symptoms say PMS impairs their daily activities, leaving many of them looking for natural remedies for PMS and cramps.
PMS symptoms may start a week or two before your period and may be mild to severe. If you have dysmenorrhea then you experience painful menstruation, typically involving abdominal cramps (one of the most unpleasant period symptoms).
Hormone balance is the primary factor that will determine the PMS symptoms that someone experiences.
Some Causes of PMS Symptoms
- Hormonal changes and imbalances
- Chemical changes in the brain
- Poor diet
- Low vitamin and mineral levels
- Stress
- Emotional problems
- Depression or anxiety
- Thyroid problems
- Environmental toxins
- Consuming alcohol and caffeine, which may alter mood and energy level
- Eating too many salty foods, which can cause fluid retention and bloat
- Obesity
- Lack of exercise
Every woman faces PMS in her life. During the early days of the menstrual cycle, and especially just before 2-3 days of her menses, she faces mood swings, becomes irritated at times and feel anxious too. Due to all such symptoms, her daily lifestyle becomes disruptive.
Women, you can manage your PMS symptoms without sacrificing your routine. But How?
Some Causes of PMS Anxiety
Studies have shown that before a woman’s period, a stress hormone known as cortisol tends to increase. In many ways, anxiety is a form of long-term stress, and stress is known to make anxiety symptoms worse. So, before your period, when cortisol levels shoot up, anxiety symptoms would be expected to shoot up with them.
It’s likely that women suffering from this type of PMS anxiety have lower levels of anxiety throughout the month that are simply exacerbated by cortisol, rather than PMS causing anxiety itself.
Similarly, any chronic stress is believed to make PMS symptoms worse. Since anxiety and stress sensations are a part of PMS symptoms if you’re suffering from severe stress before your PMS symptoms occur, that stress will increase your PMS symptoms, which in turn will increase your stress symptoms and so on.
Hormones play a direct role in the way your body produces and responds to the neurotransmitters that control stress and anxiety, so it’s likely that when these hormones have lost their balance, anxiety, and stress are the result.
Ways to Manage PMS Anxiety
1. Exercise
Exercise is a crucial part of healthy living and an important part of dealing with anxiety caused by PMS. Several studies have linked aerobic workouts with controlling anxiety symptoms.
It can reduce the stress level of your life so eventually reduces the PMS symptoms. Make sure you exercise daily at least for 30 minutes; this way you will not only get rid of emotional and physical PMS symptoms but you will stay fit too.
Choose any workout routine that can move you and is fun. If not proper exercise, go for a 20-minute walk. One activity involves simply letting out all your emotions on paper, since bottling them up can be harmful to your ability to fight anxiety.
2. Herbal Remedies
Herbal remedies can take time in showing the results but then the results will be everlasting. Some are:
- Magnesium
- Vitamin B6
- Ginger
- Evening Primrose Oil
- Raspberry Leaf Tea– is known to be effective in helping with fertility, hormonal imbalances, and menstrual cramps.
3. Dietary Changes
It’s important to eat foods that will help you with the PMS symptoms if you want to get alleviate the discomfort. Dietary changes include adding Calcium, Vitamin E, Magnesium and Tryptophan into your diet, and possibly abstaining from caffeine.
Heavy salt intake can cause more bloating, caffeine can excite your anxiety or irritability, alcohol may increase your depression symptoms, and excess of sugar can upset your blood sugar and temper.
Increase the intake of fruits and green vegetables one week prior to your periods. Moreover, it is not just about what to eat; what matters is what to eat and how to eat. Eat at regular intervals of time to avoid increasing blood sugar level!
Women who experience PMS symptoms typically are not getting enough calcium, B vitamins (especially B6), vitamins K, and vitamin E, among other nutrients from their diets. For instance, magnesium deficiency also plays a role.
When you don’t consume an ample daily supply of these essential nutrients, your body demands urgent attention by intensifying your PMS symptoms. We must not overlook our vitamin D intake, which most Americans are deficient in.
I first learned about the effectiveness of vitamin D for PMS from Dr. Mercola and immediately started making it a part of my diet; Not only for myself, but for my family too! The more you are informed, the more you can make effective changes to your health.
Best Foods to Obtain Vital Nutrients and Decrease PMS symptoms:
Plant Foods
Studies have shown that women with plant-based diets high in vegetables, fruits, nuts, seeds, and herbs have fewer symptoms of PMS. These foods include avocados, green leafy vegetables, which possess a diuretic effect and are also a great source of calcium and magnesium, as well as vitamin K, which helps get rid of period cramps.
Eating a half or full avocado daily can naturally balance hormones because of its nutritional profile is rich in healthy fat, fiber, magnesium, potassium and vitamin B6. An avocado sliced up in a salad full of dark, leafy greens plus feta cheese is the ultimate PMS food combo because it provides a potent dose of PMS symptom-fighting nutrients in one healthy meal.
Calcium-Rich Foods
So far, calcium is among the most science-backed nutrients when it comes to effective dietary treatments for PMS. Some good choices include raw milk, cooked kale, broccoli, sardines, and yogurt. The benefits of consuming kefir can also help reduce menstrual cramps and related symptoms.
High-Fiber Foods
PMS can cause GI problems, which is why we should get at least 30 grams of fiber daily. Fiber also helps to maintain proper hormone balance by binding to estrogen and carrying it out of the body. When you’re looking at the best PMS foods, eating foods rich in fiber should be considered.
Flaxseed products can help promote healthy estrogen metabolism, which is a key component of managing PMS symptoms. Along with that is Wheat Germ, which is rich in E and B vitamins. Other vitamin E-rich foods include almonds, sunflower seeds, and spinach.
Wild-Caught Fish
You probably wouldn’t think that this one could be a natural remedy for PMS relief and PMS anxiety, but it can help. Diet is an important factor in managing your health and how you feel. Your emotions are effected by what you eat.
We eat Salmon at least twice a week. So I can truly vouch for this suggestion because Salmon has many health benefits. Once I learned that the Omega-3 rich foods helped with PMS symptoms, I didn’t waste time with this one!
Plus my kids love Salmon, so I quickly taught them how to cook it without my assistance. (Kudos there)! Foods high in omega-3 Fats like wild-caught salmon, sardines, and anchovies help reduce pain and inflammation that make PMS symptoms worse.
4. Essential Oils- The Best Essential Oils for PMS
In my experience, I’ve found the best essential oils that really gave me relief in my lower back and my abdomen. I simply mixed these oils with my favorite carrier oil-Almond Oil and massaged the mix over my aching lower back and abdomen and found relief this way. It actually helped!
These oils have some amazing medicinal properties in them. They’re a staple in my home. Whenever my kids get sick, the first thing they say to me is, “Mom, I need an essential oil for this or that.” It makes me happy that they know the value of the oils and their benefits.
One essential oil is Clary Sage e.o. it naturally balances hormones, which can help reduce symptoms. I like to mix Chamomile, lavender, and Cypress essential oils with a carrier oil (like almond oil) and then rub on the lower abdomen.
Cypress e.o. improves circulation and can help you get rid of cramps. I also like to apply a warm compress to my abdomen for 2 to 5 minutes. To reduce tension, stress, and cramping, you can mix ylang-ylang e.o. along with lavender e.o. in a carrier oil like almond oil and apply to the back of the neck and lower abdomen.
5.Plan Ahead
I learned that if you prepare for your period every month, you can avoid suffering from any undue pains before they conquer your body and turn you into the beast no one wants to see in you.
I prepare ahead by taking Evening Primrose Oil 7 days before my period is expected to start. This method gets the herbs circulating in my body and really helps me to avoid the irritating emotional roller coaster mood-changing effects. It really works!
I learned this technique from a gynecologist when I was suffering from PMS pains consistently one year. That year was so irritating to me that I decided to go talk with my OBGYN to discuss what I could do to stop the madness. It was driving me insane.
Not having anything on-hand to remedy your pain can make it difficult for you to get through this change every month. Don’t dread this time of the month, instead, check your stock and make sure you have what you need to bring you comfort.
I like to take inventory of my supplies after my period ends each month. This way, I’m not scrambling to find something when the discomfort appears unexpectedly. You always want to be prepared to apply these remedies.
I don’t know if this is what everyone else does, but if you haven’t tried this technique, give it a try and see how effective it can be for you. Follow-through is crucial though, so if you want the pain relief, stay committed to these remedies and each month, you will notice your PMS symptoms lessen.
Conclusion- Chart Your Symptoms
At last, I would highly recommend charting your symptoms. Although PMS is actual, you should first chart your symptoms to be sure that you are actually experiencing PMS and not another situation like depression.
Charting my symptoms has worked because, in my experience, I have compared one month to another to see what remedy was most effective and which one gave me no results. Then I made adjustments along the way.
I hope you find relief in using these natural remedies for PMS relief and PM anxiety so you can get through each month pain-free. Just remember, everyone may get relief from different remedies, but I listed the most effective one’s I’ve tried. Don’t try everything at once either.
Start by trying one supplement and a tea and see how you feel. Then the next month, try a different remedy if you don’t find relief from the first remedy. Just be patient and understand that results won’t happen overnight. Lifestyle and diet make a difference too.
As with all things, don’t try any new supplements or diet programs before speaking with your doctor first.
What natural remedies do you use to get through PMS symptoms? Are they effective?
https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome#b
https://www.womenshealthnetwork.com/pms-and-menstruation/pms-symptoms.aspx
https://www.womenshealthnetwork.com/pms-and-menstruation/pms-symptoms.aspx
https://nutritionfacts.org/2014/04/17/treating-menstrual-pain-with-diet/
Diet is important when it comes to managing the symptoms of PMS. Choosing nutrient-dense foods and eliminating nutrient-deficient foods will help you long-term to promote better health. That’s why I create a Free Diet Makeover course because I want to make it easy for you to take the first step in your health journey.
This is what I did to help my family eliminate the health challenges we were faced with years ago. The foods you eat will keep you healthy or keep you sick. Click below to start your free course.
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Continue reading5 Memorable Ways to Create a Happy Father’s Day
By Theresa Harding
At this time of year, we always look for the perfect gifts for father and ways to wish the fathers in the family a Happy Father’s Day. We already know that Father’s Day is a day set aside purposely to recognize and appreciate all fathers. We want to celebrate all father figures for their role in the family.
Usually, the Dads are treated well by their families as a sign of appreciation. If you need ideas on how to celebrate this day, keep reading. The following are memorable ways to celebrate this special day with a great father’s day gift.
Surprise Him
Is the father in your life up as a surprise for their Father’s Day gift? Surprise him with something he loves. Before the day starts, grab some tickets for a live game at the stadium, depending on the sport he loves. Preferably, ensure his favorite team is in action that day and surprise him with a ticket to a live match and accompany him to the event.
Outdoor Activities Make Great Gifts for Father
As another gift for father, engage in an outdoor activity with him. Organize a picnic for the whole family and ensure he is attending. During the picnic, you can go bike riding together as well besides camping in the woods. Moreover, during the picnic or camping, you can go hunting in the woods and barbeque. Hiking in the woods can flavor the whole outdoor activity and create best memories for the day.
Dancing
For the fathers who are fun loving and love parties, arrange for a simple dance session with family members in the house. Once he is out of work, ensure he freshens up before dropping his favorite jam. Alert the mother to join him on the floor to dance with him as you watch and create a video of the two dancing.
Take A Road Trip
A road trip during this day can make great memories for a Happy Father’s Day. Drive along with your Dad and family to a distant location out of town. Along the way take family photos together, make stopovers and buy gifts for him. At the end of the trip, grab drinks and have an outdoor dinner together as everyone shares with him how special he is to the family.
Do Something He Enjoys Doing
Kickstart something he has been looking forward to doing. If your father had a certain plan to start something like a project, surprise him by assisting him in starting it off. For example, you could provide funds for him to start or acquire some hardware for the project.
This will melt his heart. Whatever you decide, make it the best Happy Father’s Day memory he will cherish in the years after. So if you are struggling to find the perfect father’s day gift idea, consider the above gifts for Father and make the best of it.
How do you create a Happy Father’s day?
References
Family, A. (2015). Father’s Day. Public Law, 714, 480-3737.
Goddard, C. (2016). World fare. Nursery World, 2016(Sup19), 12-14.
Soldato, A. (2016). Father’s Figure: The Mother of Father’s Day: Spokane’s Sonora Smart Dodd. NWLawyer, 70, 15.
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5 Natural Ways to Improve Your Mental Health {Self-Care}
By Theresa Harding
Mental health awareness is an important topic to be discussed this month. I’m going to share with you 5 natural ways to improve your mental health with self-care because some might think the only solution is drugs or medication.
According to an article in “The State of Mental Health in America”, 1 in 5 Americans suffer from a mental health condition. That’s over 40 million Americans; more than the populations of New York and Florida combined!
Also, 56% of American adults with a mental illness do not receive treatment. Rates of youth with severe depression increased from 5.9% in 2012 to 8.2% in 2015. Even with severe depression, 76% of youth are left with no or insufficient treatment. But depression and anxiety are more closely related than you’d suspect, and many people live with both conditions.
Being mentally healthy means that one is psychological, socially and emotionally stable. The following are natural ways through which you can improve your mental health in order to experience positive mental health results.
This post contains affiliate links, which means I may receive a commission at no cost to you if you click a link to make a purchase.
Essential Oils for Anxiety and Depression
Mental health and anxiety are relative, as a borderline personality disorder is an illness that is associated with mood swings, change in behavior, and how one perceives themselves. It is a serious condition that has on many occasions been connected to suicides and depression. Appropriate ways to improve your mental health with this condition is through the management of factors like anxiety, which is a major symptom. Essential oils are a natural way to safely give you relief.
Essential oils, in particular, chamomile and lavender have been found to ease anxiety and depression in an individual. To experience positive mental health, these are administered through an application on the skin, around the chest area or palms.
Clary Sage demonstrates mood-enhancing activity even when the mood is altered due to hormonal changes associated with menopause. Clary sage essential oil influences brain chemistry to help restore more normal levels of key brain chemicals responsible for thyroid function and depression.
Vitamin D and Mental Health
Vitamin D and Sunshine
Depression is a mental condition that affects an individual’s feelings, how they conduct themselves and how they think. Vitamin D and Mental Health should not be ignored. It affects the mind of the ailing individual in that one can get suicidal or feel worthless. Depression can be long-term or short-term depending on the cause or stage of the condition.
Sunlight has been found to be a natural way of managing depression. This is because we are able to produce vitamin D when our skin is exposed to the sun for a period of time. Darkness has been linked to depression in that lack of light to has resulted in the death of brain cells.
These cells are located in the regions which are responsible for triggering emotions like happiness. When your skin is exposed to the sun, your body can then produce vitamin D, also known as the sunshine vitamin.
Studies have shown there is a link between vitamin D deficiency and depression. Researchers behind a 2013 meta-analysis noticed those study participants with depression also had low vitamin D levels. They also found that, statistically, people with low vitamin D were at a much greater risk of depression.
Vitamin D Testing
I like to have my vitamin D levels checked annually so I know where I’m at before I decide to take therapeutic levels of vitamin D. You can have your levels tested to see if you’re deficient. If you find that you are deficient, you can supplement to bring up your levels.
You may consider health care as a form of self-care, as it is important to take time for yourself and ensure you are healthy. If you’re not healthy, how can we take care of someone else?
It is therefore important to safely get in the sun for at least 30-35 minutes to absorb enough sunshine to produce vitamin D. If you’re of lighter skin tone, you may need less time in the sun to avoid sunburn, to improve your mental health.
People of color, like myself are found to have lower vitamin D levels. This is because we’re not exposing our skin to the sunlight long enough. Therefore, we don’t absorb and manufacture the vitamin D needed to keep our levels optimum.
With deficient vitamin D levels, our mental health is also affected, as well as our immune function. Allowing vitamin D levels to drop below 30ng/ml means you become deficient.
This also means and there is a risk for autoimmune conditions, body aches and pains, and other health problems such as rickets. That’s why it’s important to get tested for vitamin D to know for sure if you’re deficient.
Especially if you keep getting sick or your health is spiraling downhill. You can speak with your doctor about getting tested. If you find that you need to supplement in the winter due to the lack of sunlight exposure, here is my favorite vitamin D liquid.
You don’t need sunscreen during this time if you want to expose your skin to the sunlight to produce vitamin D. You can learn more about vitamin D testing in an article written by Dr. Mercola at mercola.com where he explains more in-depth about the many benefits of sunlight.
Engage in Meditation to Reset Your Mind
Engage in Meditation
Psychological trauma is associated with extreme stress from a certain event leading to an individual being unable to put up with previous memories of the occurrence. Experiences related to war, accidents or even torture are most likely to contribute to Trauma. Natural means to manage this condition include engaging in meditation and yoga.
These practices have been found to have a positive impact on controlling trauma. In addition, individuals undergoing trauma due to certain experiences have been exposed to the same events, to help them counter that fear and it has been found to be effective.
Supplements to Combat Deficiencies
Akathisia is an illness which involves an individual being restless and unable to sit still. It can surface as a result of the side effects of certain drugs. Its major symptoms include depression, nausea, and nervousness among others. To improve your mental health with this condition, you’d have to address those symptoms.
Nausea can be managed naturally by the use of vitamin B6 supplements which have impacted on neurotransmission. Also, increase your intake of foods rich in magnesium, iron and vitamin D to manage depression and anxiety, and engage in stress management activities, like exercises. Following these tips above can assist you in advancing towards a road to positive mental health.
A study in the US National Library of Medicine explains that: “In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression. Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits.”
Raise Your Mental Awareness
Caring for your mental health begins with personal awareness. Many factors can impact your mental health. One of the most common of these factors is stress. While stress is part of life and can help with productivity and accomplishment, prolonged exposure to stress can lead to increased symptoms and lack of self-care.
Some symptoms associated with stress include:
- Sleep disruption
- Feeling anxious, worried or depressed
- Increased irritability
- Changes in appetite
- Difficulty concentrating
- A decrease in activity level and/or social connection
Taking some “me-time” or practicing self-care may help to increase your coping skills, your energy levels, your sense of well-being, and your ability to create balance, which is a crucial component of self-care.
Lifestyle Choices and Lifestyle Factors
Lifestyle Choices and Factors
A lifestyle change is necessary when you need to address the areas of your life that contribute to your increased levels of stress. This includes:
- Developing better time=management skills with the intention to get important things done. This means setting priorities, removing all distractions like electronic devices and people who steal your time, and scheduling some downtime so you can reset from the stresses of life.
- Engaging in healthy activities and rituals such as establishing a consistent sleep schedule, exercising, and incorporating a healthy diet. Stay away from drugs and alcohol, which can contribute to stress and make things worse for you.
- Start practicing meditation and deep breathing exercises to help you relax- even 5-10 minutes is a great way to start, then you can increase your intervals. This can be done outdoors in nature.
- Get involved in positive activities with friends who love and support you and learn the art of positive self-talk.
- Address any unresolved emotions that started way back in your childhood, as we easily tend to “forget” the childhood experiences that brought us pain. It’s so important to resolve those negative feelings so that you may move on in peace. Holding on to negative feelings can manifest into your health later in life, therefore, they must be resolved.
One great read that helped me resolve the negative feelings I had experienced during my childhood is “Feelings Buried Alive Never Die” by Carol Truman. This book really took me back to my past where I thought I’d forgotten the negative feelings I had towards my own Mother, but after resolving those feelings, a 10-year health problem I’d had struggled with, suddenly went away.
I was flabbergasted by that because I was quite skeptical and didn’t believe those feelings could ever be resolved, but after learning how they were connected to my health, I took the steps outlined in the book to resolve those feelings and the health challenge disappeared. Amazing! I’ve since recommended that book to everyone I know because of my own positive, personal experience with it.
Summary
Mental health and self-care go hand-in-hand. If you take the time to spend quality time with yourself by minding your needs, your mental stability will improve. Spending time helping others while neglecting your own needs is a dangerous act to pose on yourself. Love yourself so that you will be mentally healthy enough to love others.
How do you manage your mental health?
References
Costa, J., Marôco, J., Pinto‐Gouveia, J., Ferreira, C., & Castilho, P. (2016). Validation of the psychometric properties of the Self‐Compassion Scale. Testing the factorial validity and factorial invariance of the measure among borderline personality disorder, anxiety disorder, eating disorder and general populations. Clinical psychology & psychotherapy, 23(5), 460-468.
Hoenders, H. R., Bartels-Velthuis, A. A., Vollbehr, N. K., Bruggeman, R., Knegtering, H., & de Jong, J. T. (2018). Natural Medicines for Psychotic Disorders: A Systematic Review. The Journal of nervous and mental disease, 206(2), 81.
Mischoulon, D. (2016). 10 Natural Remedies for Treatment of Depression. Depression: Treatment Strategies and Management, 6, 186.
Semiatin, J. N., Torres, S., LaMotte, A. D., Portnoy, G. A., & Murphy, C. M. (2017). Trauma exposure, PTSD symptoms, and presenting clinical problems among male perpetrators of intimate partner violence. Psychology of violence, 7(1), 91.
https://www.mentalhealthamerica.net/issues/state-mental-health-america
https://www.ncbi.nlm.nih.gov/pubmed/16542786
http://bjp.rcpsych.org/content/bjprcpsych/202/2/100.full.pdf
A healthy diet is one key component that can affect the state of our mind. We must nourish our mind by eating nutrient-dense foods daily. If you need to improve your current diet from a nutrient deficient one to a nutrient dense one, I have a free Diet Makeover course that teaches you step-by-step how to do this. This is what I did to change the health of my family and I know it will help you too. Click below to get started.
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Continue reading5 Natural Ways to Improve Your Emotional Health
By Theresa Harding
If you struggle with managing your emotions, keep reading to learn 5 natural ways to improve your emotional health. So many times, we experience setbacks in our life and emotional well-being, and we feel defeated when the solution is not readily available.
We get so caught up in our emotions that we can’t use wisdom to improve our emotional health. There are times when plain old common sense to judge what is best for us and when to seek emotional help is all that it takes.
While some might think it’s best to load up on antidepressants or some other form of medication to “help us through” the challenge, others seek alternative solutions. I’m going to share with you 5 ways.
This post contains affiliate links which means I may receive a small commission at no cost to you if you click a link to make a purchase.
The emotional well-being of a person regarding thoughts or how they behave or feel contributes to the emotional health of a person. Listed below are the 5 natural ways to boost emotional health.
1. Maintaining Healthy Sex Hormones
The drive for sex can be improved through natural means. Sex drive is the desire or urges to engage in sexual activities. There comes a time when a person does not have the desire for sex. Exercise is a proven natural way of boosting sex drive in that it helps in the flow of blood which is important in boosting sex hormones like testosterone and endorphins.
There are many reasons that your sex hormones can become out of balance. Whether it be from childbirth, a poor diet, stress, lack of sleep, or medication, it’s easy to become out of balance with your sex hormones.
If you believe any of the points in the list above are affecting your hormones, just know that there is help available. Those points should each be addressed individually to get back in balance. In fact, an article written by the Wellness Mama gives some great tips to help you address your sex hormones.
2. Stress Management and Aromatherapy
Stress Management & Aromatherapy
Stress is a state of mind which is disturbing and might develop into depression if not properly managed. In the field of aromatherapy, essential oils have been found to be very effective in stress management and helping to improve your emotional health. These include lavender essential oil which has been proved to improve moods as well as decreasing anxiety.
Citrus essential oils have also been found to work well on depression, as these oils help with boosting your mood. This can give you an experience of positive mental health as you focus on the citrusy scents to help revive your mood and begin to feel better and happier. I love these citrus essential oils when added to a diffuser.
It helps to uplift my mood in the morning when I’m taking that quiet time to think about my day and just meditate. If you’ve never used a diffuser, you’re in for a real treat! Diffusers release the medicinal properties of essential oils to help you get great healing results from minor ailments like migraine headaches, congestion, and some aches and pains, to name a few.
Give them a try! Even my teens use them topically. Just remember, all essential oils cannot be ingested, so you have to make sure that the ones linked above are not for ingesting, but you can try others that can be ingested, like Young Living Oils. They usually have to be purchased through a Vendor, but they are also sold on Amazon by some Vendors too.
3. Avoid Seasonal Disorders
Seasonal affective disorders (SAD) are associated with daytime heavy sleeping, isolation, being depressed in certain seasons as well as cravings for certain foods like carbohydrates. There are natural ways to control this disorder.
For example, to help improve your emotional health, follow the right diet by reducing your intake of carbs and instead, increase your intake of foods with tryptophan. This is an amino acid which is highly available in seafood, broccoli, and poultry. Its importance is that it is changed to serotonin which is a mood booster.
4. Avoid the Development of Depression
Depression is a critical condition which can develop into hypertension if not managed correctly. This condition develops through stages and among the stages is mild depression. To improve your emotional health, natural remedies like having enough sleep have helped in managing mild depression.
You can learn more ways of avoiding depression as mentioned in an article by Dr. Axe in detail. This may help you learn of holistic ways to heal from depression if you suffer from depression.
It is also better to focus on positive mental health as you find many positive ways to manage symptoms of depression when you feel down. Exercise is also important in that it promotes the production of certain hormones which boost mood. I can say in my own personal experience, going through a season of severely losing sleep over a work project.
I remember feeling very sleep early in the morning after waking up from about 3 hours of sleep. This happened for about 3 months until I dozed off while driving my kids home from school one afternoon. Luckily I didn’t run into anything, but that moment scared me straight!
Once I realized that I needed to make more time for sleep and less time for the other things that prevented me from sleeping properly, I made some adjustments to my sleep schedule. After making adjustments to my sleep schedule, the depressed feelings faded away. Omega 3 fatty acids were my solution in helping me with balancing my mood health.
5. Avoid Emotional Eating Habits
Emotional Health
Emotional eating happens when one eats too much because they are undergoing chronic stress. This behavior is an unhealthy way of handling stress and managing your emotional well-being. A natural way of handling it is through guided meditation.
This is a great form of positive mental health when finding a better way to improve your mental health. It is done by summoning all your thoughts on one thing as this is seen as an exercise to the brain and ends up relieving stress in the process. For me, I avoid food when I feel any emotional stress.
I once lost 5 pounds in one week from emotional stress. As we always hear, “stress can kill you” if you don’t get it under control. One supplement I started taking to help me manage stress was, magnesium. This was effective in helping me relax before bed too.
A good habit to start is to keep a food diary. This can help you document what you are consuming so that you can look back on the list and see what you’ve eaten when you felt a certain way. Sometimes, the wrong foods can contribute to your bad emotions. You might think the foods you eat when you feel sadly emotional will make you feel better, but in truth, you will only feel worse!
One tip from an article written by the Mayo Clinic is to document everything you eat each day, how much you eat when you eat, how you’re feeling when you eat and how hungry you are. Over time, you may find a pattern that leads to your food consumption and the mood you’re in each time. This may really hone in and help you find ways to avoid this happening.
SUMMARY
Everyone will experience some level of emotional stress at some point in their life, whether it be from the death of a loved one, the stress of a job, or the stress of parenthood. emotional stress is inevitable. How it handled effectively is what can make all the difference in the world. You can either take a natural approach to heal from it or the conventional approach, through medication or drugs.
Of course, the safest way is the holistic approach since the side effects are minimal. Always speak with a health care practitioner before changing your diet or trying new supplements.
The success of your health is always contingent upon which approach you take to reach your healing. It can be done, just be patient.
How do you manage emotional stress? Is it effective?
References and Resources
Dolgin, E. (2018). Tracking down the optimum dose of exercise. Stroke, 13, 57.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018).
Lifetime of Physical Fitness and Wellness. Cengage Learning.
Pattyn, N., Van Puyvelde, M., Fernandez-Tellez, H., Roelands, B., & Mairesse, O. (2018).
From the midnight sun to the longest night: Sleep in Antarctica. Sleep medicine reviews, 37, 159-172.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
Sometimes your diet can influence how you feel and affect your emotional health. If you want to improve your emotional health and eliminate toxic foods from your diet, I have a free Diet Makeover course that I used to help me improve the health of my family. Click below to download.
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Continue readingMother’s Day Ideas: Gifts for 2021
By Theresa Harding
Mother’s Day comes right along with the full wake of spring, and I’m sure you’re all anxious to catch some sunlight after a long, harsh winter. Taking walks in nature is a fantastic way to get into the summertime vibe we yearn for throughout the seasons. Spending time with your Mom by joining her on a nice walk in nature is a great gift. Below are 5 ideas you can choose from to gift to your Mom on Mother’s Day.
1. Take a Road Trip
When you hear the words, Happy Mother’s Day, you usually think of a backyard get-together, right? How about you switch it up this year and plan a trip somewhere she won’t forget!
Taking a nice, pleasant road trip can be fun if she’s ok about the drive. You can stop somewhere like a State Park to rest, relax, and take pictures to create memories. If she isn’t into the whole strapped-up boot, tree- branch cane scene, set up something more relaxing like a camping trip. Now you’ll want to do some research on this one and make sure its somewhere she’ll be comfortable in. You will be there for quite some time after all. Don’t forget the bug spray!
2. Mother’s Day Dinner Ideas
Mother’s Day Dinner Ideas
Over the years, I personally have enjoyed the much-enjoyed Mother’s Day Brunch with my immediate family. Lately, I’ve been most picky about where I choose to dine out because of the food choices at some restaurants. You can find some restaurants that do serve some healthy choices on the menu, however.
since the covid pandemic has changed the way we dine out temporarily, about 46% of people say they still plan the traditional Mother’s Day outing, brunch, or other activities according to the National Retail Federation.
Now, this is something very common amongst us Mother’s Day celebrators. In fact, about 54.3% of celebrants say they’ll be going out for brunch or dinner for a happy mother’s day outing, according to the National Retail Federation. Instead of taking her out to the usual spots Dads, might I suggest a trip down memory lane?
By that, I mean take her back to the restaurant you two first laid eyes on each other for a Mother’s Day brunch or maybe the town where you proposed. If you aren’t in the husband or boyfriend category, another great gift for Mom is to go somewhere she used to take you when you were younger. Remember, it doesn’t have to be fancy. Just somewhere familiar that’ll put a smile on her face.
3. Mother’s Day Breakfast In Bed Ideas
Mother’s Day breakfast in bed was the popular option in our household when I was a kid. I remember cooking what I’d seen as my mother’s favorite breakfast foods.
The toast might’ve been a little on the darker side, and the eggs might’ve been cooked a little too long, but in my eyes, my meal beat any Mother’s Day brunch without a doubt! She always ate it too. (well, I stood there until she finished all of it.), but it was the thought that counts, right?
Mother’s Day doesn’t have to be expensive… actually, let me rephrase that: A happy Mother’s Day doesn’t have to be CRAZY expensive! Maybe you already have a pricey Mother’s day gift in mind for your one and only.
To help save money and balance out your spending, what better way to start Mother’s Day than a delicious breakfast in bed recipe? It’s pretty light on the wallet too. Here is a link to some vegan breakfast recipes some delicious breakfast in bed recipes. If your Mother prefers meat, you can always throw in her favorite breakfast meat.
4. Relaxation
Who says a Mother’s Day gift has to be monetary?
Guys let’s face it, being a mother is hard work. The way I see it, being a mother is pretty much a full-time job and it’s not like she can call in sick or put in her 2 weeks. So to show your appreciation for all the hard work she puts in, spend the day finding ways to lighten her load so she can relax for the day.
Or, if you’re a mother reading this, you can make a list for your family of what you want to be done around the house or whatever tasks you can think of so that you can just sit back and enjoy the holiday. I mean, it is Mother’s Day!
5. Homemade Body Care Products
Homemade Body Care Products for Mom
You will find that there are many small businesses that can easily be found online. Just take a look at etsy.com and you will easily find any skincare product. There are entrepreneurs on Etsy who make their own skincare products that are free from harsh chemicals and preservatives.
Your Mother would really appreciate a skincare line that’s made with love. Just make sure you’re aware of her skin type so that you can search for the product that complements her skincare needs. You can do the same for hair care products too.
First, find out your mother’s hair type, then search on sites like Etsy or just search online for hair care products made by a small business owner or solopreneur. You will also find home-made scented candles and homemade soaps made by small business owners as well.
This is my favorite candle and soap making company, owned my Libby. Her candles smell so yummy! Just remember, you don’t need to focus on an expensive Mother’s Day gift. Just focus on spending invaluable time together.
By personalizing a gift for your Mother, you will make her feel really special. This is also a form of self-care for her, as I’m always promoting self-care when possible.
What is your idea of deciding on great Mother’s Day gifts for mom?
Resources and References
https://nrf.com/blog/3-ways-coronavirus-changing-how-we-think-about-mothers-day
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Build Strong Friendships with 5 Love Languages
By Theresa Harding (updated 2/17/20)
As a child, I’ve always had a “best” friend Whom I always found to be my favorite person to spend time with. I didn’t understand the meaning of true friendship and love, so we both carried on our friendship based on a response we received from one another.
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Even as an adult, we feel like we “outgrow” a person because we really don’t know their love language. That’s challenging because we expect to build strong friendships without knowing our friend’s love language. If you experience this then fear not! The Top 5 Love Languages can re-energize your friendships!
Did you know that you can grow and nurture meaningful relationships and love with your close friends using the 5 love languages? Yes, the 5 words of affirmation, quality time, acts of service, physical touch, and gifts. These are not only reserved for lovers, they’re also for platonic relationships.
Showing a great friendship and love, and choosing to learn how your friends’ best experience love will take your friendships to a more meaningful place and improve relationships. So, how well do you understand your close friends? Can knowing your close friends’ love languages help you be a better friend to them?
When we choose to learn about our friends’ preferred modes of affection, we are better placed to create strong friendships. We feel more connected to them, and offer them better support. Read on to discover how you can reinforce your friendships using the 5love languages just because you care about your friends.
1. Words Of Affirmation
According to an article written by Positive Psychology, “positive affirmations can help us to respond in a less defensive and resistant way when we’re presented with threats”. If you have studied your friend and discover they love praise, then they are the type of person who actually likes hearing words of love.
Compliment them a lot, praise them and thank them as often as necessary. Avoid harsh words when passing criticism to them as it hits them very strongly. You have to choose to be consciously aware of your words when you are around them. This will help improve relationships over time.
Scientists at Carnegie Melon University discovered that heightened error-related negativity — a measurable brain response to mistakes — actually creates a positive result.
2. Quality Time
Quality Time Builds Friendships
This type of friend thrives on spending time with you and getting your undivided attention. They are not needy; they just connect better when they spend physical time with their friends. They are the best to take along for shopping or brunch.
They thrive around company and not necessarily a crowd unless you confuse the two; they connect one-on-one. They value your friendship and love and feel most valued when you listen to them. Don’t worry, they love listening to you too.
3. Acts Of Service
This friend appreciates the small (or big) gestures you show them. When you offer to help them with their project, help them fix their garage door or room makeover, this builds a strong friendship with them.
Jamil Zaki, a professor of Psychology at Stanford University noted, “The positive effects of kindness are experienced in the brain of everyone who witnessed the act, improving their mood and making them significantly more likely to “pay it forward.” This means one good deed in a crowded area can create a domino effect and improve the day of dozens of people!”
4. Physical Touch
This friend doesn’t want you to be all weird about it, seeing you can touch your friends for only so long. A simple hug, shake hands while talking, hand on the shoulder, or just sitting next to this friend is okay with them. Still, remember personal space is important.
One recent review found that, even if we have no conscious memory of a touch—a hand on the shoulder, say—we may be more likely to agree to a request, respond more (or less) positively to a person or product, or form closer bonds with someone.
5. Gift Giving
Gift-Giving is a Love Language
They are quite straightforward, they love receiving gifts, thank you notes, even a candy bar. Your friend doesn’t mind a Porsche if you can afford it, but you get the drift. They respond better to your friends when you gift them. So the next time you spot something that reminds you of them, go ahead and pick it up to surprise them with it.
In one of the studies, CindyChan, an assistant professor at the University of Toronto found that emotionally evocative gifts can also strengthen relationships. Emotional material gifts like a joke-of-the-day calendar, a framed photo, or jewelry engraved with a loving message can be very effective gifts in that regard.
It takes time to get used to, and commit to using available opportunities to understand your friends and improve relationships. The more you commit to consciously learn your friend’s needs, the easier it will get. This will also help you build a lasting friendship as well.
You can learn more about the 5 love languages in more detail in Gary Chapman’s book “The 5 Love Languages: The Secret to Love That Lasts”.
What is your love language, and does your friend know this?
References and Resources
https://www.randomactsofkindness.org/the-science-of-kindness
http://www.ncbi.nlm.nih.gov/pubmed/18992276
https://psychcentral.com/news/2016/12/18/the-science-behind-gift-giving/113963.html
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