Megan Santiago's Blog, page 8

8 Tips to Heal Leaky Gut Syndrome & Boost Your Mental Health

Leaky gut syndrome, medically referred to as “increased intestinal permeability,” is becoming more and more widespread. 

What do depression, anxiety, hormone imbalance, and autoimmunity have in common? Studies are showing that many health issues, both mental and physical, likely have leaky gut at their root (source).

The good news is, there are definitely things we can do at home to improve gut health and overcome leaky gut. The best place to start, I believe, is in the kitchen.

It can be overwhelming when making lifestyle changes, but it doesn’t have to be. In order to overcome a leaky gut, I like to recommend taking a deep breath, and focusing on just four things:

Stop the damage to the gutSeal the gut wallStop feeding pathogensPopulate the gut with friendly flora

Let’s take a look at what foods can help seal a leaky gut, what foods to avoid while the body heals, and other holistic tips for overcoming leaky gut syndrome. 

This is NOT medical advice; it is only meant to inform.

What is Leaky Gut Syndrome?

Leaky gut syndrome is a common term for a condition in the digestive tract called increased intestinal permeability. The gut lining is supposed to have some permeability in order for us to be able to absorb nutrients from the foods we eat. The problem comes when the junctions in the gut wall become too big, allowing undigested food and other foreign matter into the bloodstream. This is leaky gut syndrome. 

The inside of our digestive tract is coated with a thick layer of bacteria. This layer acts as a barrier that protects against invaders, such as toxins, parasites, and undigested food. If the protective layer gets damaged, the protective barrier is no longer there.

Leaky gut syndrome brings a lot of problems. Undigested food particles enter the bloodstream, where they wreak havoc with brain and immune system function (source). Instead of being a source of nourishment, a leaky gut becomes a major source of toxicity, which can bring mental and physical health issues. 

A leaky gut may be caused by a variety of things, such as antibiotic use, high fiber foods that haven’t been properly prepared, and pesticides, to name a few. 

When we provide the right resources and provide a rest from certain things, our bodies have an amazing ability to rebuild themselves. There are certain key foods we can eat that provide the right nutrients for overcoming leaky gut syndrome, as well as things we can do holistically to support our digestive systems. 

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. How to Boost Your Gut Health 1. Drink Meat Stock

A short cooked meat broth, meat stock is the clear champion when it comes to the best foods for the leaky gut syndrome. Meat stock contains the very nutrients that the body needs to seal a leaky gut. Meat stock contains many amino acids, and you might recognize one of these, L-Glutamine, as a supplement recommended for the leaky gut syndrome. 

Adding meat stock accomplishes step 2 in the four steps for overcoming leaky gut that I mentioned at the beginning: seal leaky gut. Meat stock is broth made from cooking the meaty bones of chicken, beef, fish, game, turkey, and any other species for a short time in the water. Adding high-quality salt, spices, and vegetables make for a really delicious stock. See how to make meat stock the right way here. 

Dr. Natasha Campbell-Mcbride, the creator of the GAPS diet, recommends that adults work up to 4-6 cups of meat stock per day for a concentrated period of time in order to overcome leaky gut. Meat stock can be enjoyed in soups, stews, sauces, and in mugs as a warm and nourishing drink. 

2. Enjoy Cultured Dairy

The next step of healing a leaky gut focuses on repopulating the gut with friendly flora. Restoring the healthy balance of intestinal flora in our microbiome is important to overcome a leaky gut because the flora in the gut lining helps to maintain the integrity of the gut wall. Friendly flora is also key to having a healthy, balanced microbiome, which enables us to enjoy the benefits of a healthy gut-brain connection.

Cultured dairy is one of the most important probiotic foods. Not only do they provide large amounts of beneficial bacteria and yeasts, but high-quality cultured dairy from animals on pasture is also very nutrient-dense. Yogurt and kefir are my favorite cultured dairy products for the leaky gut syndrome.

As new friendly flora comes into the body, the overgrowth of pathogens starts to die. If this happens too fast, some uncomfortable symptoms can happen. I like to recommend my clients start with yogurt first because it is more gentle than kefir. Kefir is a powerful probiotic food that can trigger a lot of die-offs. This is because it contains so many more beneficial strains than yogurt. 

When it is introduced at the right time, kefir is a powerful probiotic food that can really help calm yeast issues and bring balance to the microbiome. 

3. Eat Fermented Vegetables

Fermented vegetables are another important tool when it comes to populating the digestive tract with friendly flora. Some of the more common fermented vegetables are sauerkraut, Lacto-fermented pickles, kimchi, and kvass.

Fermented vegetables are fun to make at home, and the variety can be endless. Sauerkraut is an easy one to start with. The sauerkraut itself and the brine are both wonderful to add to meals. See how to make probiotic-rich sauerkraut here. 

When it comes to fermented vegetables and cultured dairy, I find that it’s important to start introducing them slowly. Going too fast can cause uncomfortable die-off reactions. The body needs time to adjust as the friendly microbes come in and start doing their cleanup work. 

I typically recommend my clients start with just one bite of fermented vegetables, wait a few days, then slowly increase from there as they feel ready. 

4. Add Egg Yolks

This recommendation doesn’t fit exactly in any of the four steps I mentioned in at the beginning, but I had to include it. People with leaky gut aren’t able to absorb nutrients well, which results in nutritional deficiencies over time.

The body needs a lot of resources when it undertakes a big job like sealing a leaky gut, so it’s important to eat foods rich in nutrients and support the body well during this time. Egg yolks are some of the most nutrient-dense foods out there.

However, it is wise to take a food sensitivity test to make sure you do not have any issues with eggs before consuming them on a regular basis. Food sensitivities can cause further gut damage and worsen other allergies.

Egg yolks contain a wide variety of nutrients (source), including:

Vitamin AFolateVitamin DB vitaminsPhosphorusSeleniumVitamin EVitamin KCalciumZinc

Raw egg yolks are one of the most easily digestible foods on the planet. This is important because we want to provide a leaky, healing digestive system with foods that are easy to assimilate. A leaky gut needs less work, not more when it comes to digestion.

I like to recommend my clients start adding egg yolks to their soups, starting with raw yolks from organic, pasture-raised chickens. My favorite thing to do is to add yolks to blended soups – they disappear right in! After working up to 6 yolks per day, I like to recommend advancing through the cooking techniques: soft boiled eggs then scrambled, and so on. 

Thrive Market | Healthy living made easy | Save Hundreds on Groceries, Supplements, Organic Meat and More!

Never leave your home and have your groceries delivered to your door! Here's why I LOVE Thrive Market

It's a cheap membershipI get free full-sized products every time I orderThe regular prices are cheaper than other large retailersThey gift memberships to families in need when you sign upThey sell TONS of organic, natural, non-gmo, sprouted, fair-trade, eco-friendly productsYou get free shipping on every order over $49Great Customer ServiceThey offer meat, frozen items, baby products, and moreYou can shop by diet (gluten-free, dairy-free, vegan, keto, etc.)The reasons to join thrive are endless!! Buy Now We earn a commission if you make a purchase, at no additional cost to you. 5. Eliminate Grains

Now let’s talk about step 1 of the four steps: Stop the damage to the gut. It’s important to know what foods to avoid while focusing on overcoming leaky gut syndrome. 

The biggest offenders when it comes to foods that damage the gut are grains. Grains are some of the hardest foods to digest. They also contain various anti-nutrients that can block the absorption of nutrients in the digestive system and are high in starches (more on starches later). 

The high fiber in grains is also very irritating to a leaky gut lining. Think of it like sandpaper on an open wound – ouch! It’s important to give a leaky gut a break from trying to digest grains, including gluten-free grains, and stop eating these for a while. 

After the gut has healed and is no longer leaky, most people can go on to enjoy properly prepared grains, like sourdough bread, without old symptoms returning. This is because traditional food preparation techniques (like fermenting grains when making sourdough bread) pre-digest grains, making them easier for our bodies to digest, and making the nutrients more available. 

6. Avoid starches

This one fits with step 1, as starches are harder to digest, and it is also an important part of step 3: Stop feeding the pathogens. 

What’s the deal with starches? Starch feeds all gut flora, friendly and unfriendly, indiscriminately. When sealing leaky gut, we want to increase the friendly flora and decrease the unfriendly flora. Avoiding starches for a time goes a long way in bringing balance to the microbiome, which supports a healthier gut lining. 

Examples of high starch foods to avoid for a time:

Grains, including gluten-free grainsPotatoes, white and sweetCornArrowrootThickeners and stabilizers 7. Avoid Certain Sugars

Natural and artificial sugars are another important food group to consider.

Certain sweeteners are both hard to digest and tend to feed the unfriendly flora. Other sweeteners are easier to digest and contain important nutrients. I like to recommend my clients include the following sweet foods listed below and avoid all others for a while, including cane sugar, coconut sugar, maple syrup, corn syrup, and artificial sweeteners. 

Sweet foods that are gut-friendly:

Raw, local honeyDried fruitFresh, ripe fruit8. Detox

Another important aspect when it comes to gut health is supporting healthy detox. An unhealthy gut becomes a major source of toxicity in the body (source). As the body tries to deal with the flow of toxins from a leaky gut, the detox pathways become overburdened and in need of support. 

Some ways to support healthy detox are to reduce our general toxic load and eliminate common outside sources of toxins, including unnatural personal care items, cleaning products, and anything around the house and yard that contains toxic chemicals. As we become more aware of the impact of toxins on our bodies and the environment, it’s becoming easier to source more natural body and home products. 

Other ways to support healthy detox can be to add these actives to a self-care routine:

Skin brushingEpsom salt bathsOil pullingJuicingSunbathingConclusion

Having a leaky gut can be a huge problem and bring a lot of difficult symptoms. Thankfully, there are tried and true ways to support the body in natural ways and overcome leaky gut syndrome. 

How Your Gut Microbiome Makes You Happier

L-Glutamine for Leaky Gut: Critical Reasons You Need to Take it

Lithium Orotate: Natural Bipolar Treatment

Originally posted 2022-04-19 17:52:04.

First Day of School: 15 Mental Health Tips for Adults & Children Surviving

“You’re off to great places. Today is your first day! Your mountain is waiting, so get on your way!” – Dr. Seuss.

The first day of school can be intimidating, no matter how old you are or whether you are a teacher, parent, or student. However, it can also be exciting with new fun experiences, new schedules, friends, and classes to start. Here are some tips to help you enjoy this unique experience and have the most fantastic first day of school.

First Day of School Tips for Younger Kids1. Just Because Someone Says it, Doesn’t Make it True.

Kids can say mean things to hurt you because they want something and are upset. Adults can do the same. They can say hurtful, discouraging things to children that are not true. Adults and children both outwardly express how they are feeling on the inside.

Children struggle to understand how to respond to adults who can’t manage their anger or anxiety. Adults who take out their frustrations on others can confuse children since it clashes with their view of adults as emotionally stable and in control.

For example, an employee at your child’s school could say, “you’ll never be able to have your dream job as an actor or actress – let’s pick something realistic.” This can be crushing for a child, and it is not valid. Teaching children resilience and how to filter out things that people say will help your child understand “it’s not me, it’s them” from a young age.

2. Doing Something Wrong Doesn’t Make You a Bad Person.

Younger children often interpret “being wrong” in an adult’s eyes as meaning they are a terrible person or very disliked. Teach your child that their teacher is upset with what they did, but they do not hate you as a person.

Good people make bad decisions, which can have consequences, but they are still good people.

3. It’s Okay to Cry

As a child, you may have heard adults say, “stop crying, or I will give you something to cry about.” Unfortunately, this mentality can lead children to bottle up and internalize their issues. They then struggle to express their feelings in relationships and lack emotional intelligence.

Teach your children that some people are not okay with crying, but that doesn’t mean they need to hide their feelings. This will help them meet their needs and learn healthy ways to cope at a young age instead of their emotions being the problem.

4. Having Fun Is Important

Doing fun things like playing, interacting with friends, running, and jumping are essential parts of development.

Adults think playing and having friends is less important than working and being serious. In a 2018 survey, 60% of adults said they sometimes felt too busy to enjoy life. There are many ways a child is learning outside of math, reading, and writing, and “having fun” helps them keep up good morale and be more successful in their other areas of learning.

5. Teach Them How to Take a Breather

When they feel like a situation is becoming too overwhelming, children will reach their upper limits. Tell them to cool off in their room or step a few feet away from the situation and let them have a breather. Encourage them to take a deep breath and ignore what other people are doing or saying.

This is easier said than done, but it will help them become more aware of how they feel and help them stay out of trouble.

Relaxation or grounding techniques can help children deal with different challenging emotions. This is something beneficial for you as an adult, and it can help you deal with anxiety attacks and times when you feel overly frustrated, and your emotions are out of control.

6. Identify Emotions

Emotion Wheels are an excellent resource for helping kids identify how they are feeling. It can help you work with them to determine why they feel this way. The reason this is important is to avoid the belief that expressing emotions is a complicated thing.

It also helps them learn emotional intelligence, which allows them to sense other people’s emotions and empathize with them.

Emotional intelligence helps us increase the strengths of our relationships with friends and family. Higher levels of emotional intelligence decrease antisocial behaviors and reduce the risk of substance abuse in middle and high school students. Learning to become attuned to their emotions as a child and how others feel can help them throughout their life.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. First Day of School Tips for Older Students7. Make New Friends

You may have friends from the previous school year and feel you only want to stick with them and avoid other people you think you may not like. Instead, try giving someone else the benefit of the doubt that they have the potential to be a great friend, and they might be!

8. Find a Community

Research the clubs, sports, and extracurricular activities available and try something new. Finding others that can relate to you will be helpful for the rest of your life. Community is always needed, even when you are an adult.

9. Don’t Try To Be Popular

People popular in high school do not stay that way their entire lives. When you graduate, and it is your ten-year high school reunion, nobody cares who was popular and who was not. Be yourself, and you will attract people who genuinely care about you and have your back.

10. Grades Don’t Define Your Value

Not everyone goes to college. You can still be an intelligent person and not be great at school. Some people are not great at taking tests. Once you enter college, your grades are only important, but they do not define success or a specific job.

There are requirements for certain GPAs for specific programs at most grad schools, medical schools, law schools, etc. However, a grade is a score that says how well you comprehended that material at that time in your life and how much effort you gave.

11. You Don’t Know How Smart You Are

There are multiple forms of intelligence, including emotional intelligence, where you can understand your feelings and empathize with others. According to psychology theorist Howard Gardner, additional forms of intelligence include music, intrapersonal, bodily/kinesthetic, mathematical, linguistic, spatial, and naturalistic intelligence.

Schools typically focus on the core subjects like math, science, and English. However, there are so many other ways you can be smart and succeed in life without being good at any of those things. For example, being friendly and knowing how to treat people is another way of being competent, so give yourself the credit you deserve.

Tips for Parents12. Motivate Your Student

Getting ready for school can be a slow process, especially for kids who are nervous about their first day of school or if they are tired. Give your kids a “chart” to get themselves ready by a particular time every morning, and they get to pick a fun family event for the weekend or earn one more hour of screen time. Allow them to choose what they are earning as their “prize” so they are more motivated and feel like they are a part of the process.

If your child is older and charts do not work with them, try asking them what they would want to do to celebrate their first day back to school when you pick them up. For example, ask which class they are looking forward to, what friends they want to see, or what new clubs they consider joining.

Helping your child focus on the fun new opportunity they have on their first day back to school can help them get past any potential anxiety they may have.

13. Plan Ahead

Meal prepping is typically done when someone creates meals in large batches for the whole week and reheats them throughout the week. Challenge yourself to find other ways to “batch” out things that need to be ready for the week. For example, could you meal prep a few lunches or pick out five outfits for the week?

Simplifying the first day of school and the first week can help you feel excited for your kids rather than overwhelmed.

14. Set Boundaries

Set boundaries with your kids and enforce your “me time.” If you allow your kids to take up that time at night that you may need for yourself before you go to bed, then you are teaching them that it is okay. Set some loving but firm boundaries around the time you need for yourself, to work, talk on the phone, etc.

15. Go to Therapy

Parents often unknowingly push the poor behaviors they learned from their parents onto their kids. Of course, this goes beyond their first day of school, but addressing your social anxiety or fears or doubts that you may have can help you avoid passing those concerns on to your children.

Generational habits such as impatience, addiction, cheating, jealousy, and other bad habits that your child could develop can cause distress when they get in trouble for things they were taught, even by accident.

In Summary

Support your children the best you can, encourage them to be open-minded, and pursue people and things they would not typically have sought. This may be their first day, but it could set the tone for the rest of the year. This article originally appeared on Wealth of Geeks.

An Extensive Guide on Probiotics for Women: UTI, Weight Loss & IBD

The microbiome contains multiple microorganisms, including viruses, bacteria, fungi, protists, and archaea. However, bacteria make up the most significant portion, and there are “good” and “bad” bacteria. Most bacteria in the body are found in the gut, and we acquire this bacteria at birth and maintain it with diet throughout life and with prebiotics.

What Are Probiotics?

Probiotics are healthy bacteria living organisms in the gut, skin, and other body areas. Probiotics boost your natural immunity, lower intestinal ph, and vitamin synthesis, affect gut permeability, and produce short-chain fatty acids.

Probiotics occur naturally in our bodies from Saccharomyces Boulardii yeast or lactic acid bacteria such as Lactobacillus and Bifidobacterium species.

Probiotics are from Saccharomyces Boulardii, a probiotic that fights h.pylori and stomach bugs and rebuilds the intestinal lining.

Our bodies contain over 100 trillion microbial cells that help break down food and establish homeostasis in the body.

Benefits of Probiotics

Probiotics are typically known for helping improve digestion; supplementing with probiotics can help with:

InfectionDiarrheaCancer preventionBrain HealthWeight LossDiabetesChron’s DiseaseInflammatory Bowel Disease (IBD) Leaky GutInflammationAnti-carcinogenic activityDecrease LDL CholesterolImproves lactose intoleranceAllergies

If you do not want to read this whole blog post and you want to get started with an excellent everyday probiotic for women, here it is. Probulin Women’s Health Probiotic, this is a 2-month supply!

Probulin Women's Health Probiotic, 20 Billion CFU, 60 Capsules $47.99 Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/11/2022 08:46 pm GMT How to Take Probiotics

Probiotics can be taken any time of the day. However, they must be taken at least 2 hours before or after an antibiotic. Antibiotics deplete excellent and harmful bacteria. There are natural antibiotics such as colloidal silver.

Different probiotic strains are associated with different benefits.

A few strains that are beneficial for antibiotic-associated diarrhea include:

L. acidophilusB. animalis subsp. lactis L. delbrueckii subsp. bulgaricus S. thermophilusL. rhamnous GG (LGG)

Strains for IBD:

L. acidophilus La-5B. animalis subsp. lactis Bb-12B. longum With fructooligosaccharide/inulin mixture for synbiotics

Strains for Chron’s disease:

L. rhamnosus NCIMB 30174L. plantarum NCIMB 30173L. acidophilus NCIMB 30175E. faecium NCIMB 30176VSL #3 (Lactobacillus, Bifidobacterium S. thermophilus)

Strains for Colorectal Cancer:

L. paracaseiLeu. mesenteroidesL. plantarumP. pentosaceus with a prebiotic mixture (beta-glucan, inulin, pectin, and resistant starch) for synbioticsB. longumL. acidophilusE. faecalis

These strains may be confusing with the numbers and names, but I felt the research was essential to share.

Make sure you take your probiotics daily, and taking them at night before bed is beneficial so your body can rest and digest and absorb all healthy bacteria overnight.

The Best Probiotics For Women

This list of probiotics for women is categorized by the different benefits of the combination of probiotic strains and digestive and immune support.

UTI Support

UTIs (urinary tract infections) are bacterial infections that are the second most common type of bacterial infection worldwide. A UTI can lead to kidney dysfunction and abscess formation, not to mention intense pain. The risk of developing a UTI is only 12% in men and as high as 50% in women.

UTIs are typically caused by the bacteria Escherichia coli (UPEC) or Klebsiellapneumoniae or Gram-positive bacteria of Enterococcus and Staphylococcus genera.

Probiotics are a less disruptive alternative to antibiotic use to fight off bacterial infections.

Cranberries contain flavonoids that, combined with phenolic acids, can act as antiadhesive agents in preventing the adherence of pathogens to uroepithelial cell receptors.

Probiotics such as Lactobacillus combined with cranberry polyphenols can fight UTIs naturally without significant side effects.

This probiotic combines cranberry and potent probiotic strains to fight UTIs for daily use.

Garden of Life Dr. Formulated - Acidophilus Probiotic Supports Urinary Tract Health Digestive Balance - Gluten Dairy and Soy-Free, 60 Count $33.59 DOCTOR FORMULATED PROBIOTICS FOR UT, DIGESTIVE AND IMMUNE HEALTH: This urinary tract supplement delivers 50 Billion CFU, 16 Probiotic Strains, 500mg Organic cranberry, 439mg of Organic Prebiotic Fiber and 1,000 IU of Vitamin D3—in just 2 capsules a day Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/12/2022 12:48 pm GMT

When you are suffering from a UTI, this supplement takes over a few days to quickly eliminate it. U.T Vibrance is best taken for flare-ups or can be taken every few months to reduce the risk of getting a UTI. U.T Vibrance can be taken with the Garden of Life Urinary Tract probiotic supplement for extra protection.

Weight Loss

This is shared with caution; taking a probiotic supplement without making any diet or lifestyle changes is unrealistic regarding weight loss or any form of the condition.

However, some strain combinations can help weight loss by reducing inflammation and minimizing sugar cravings. In addition, using fibers such as inulin or galactomannan prebiotics to feed probiotics helped with weight reduction and anti-inflammatory activity.

Probulin TrimSynergy Probiotic, 60 Capsules $51.99 This probiotic includes clinically researched herbal extracts including African Mango Seed Extract to support weight management and Ashwagandha to support healthy energy.Probulin's scientifically formulated MAKTrek 3-D Probiotic Delivery System protects, feeds, and hydrates to ensure better delivery of beneficial bacteria to the gut10 probiotic strains and 20 billion CFU per capsule including Lactobacilli and Bifidobacteria are important for digestive health and balance.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/12/2022 06:38 am GMT Inflammatory Bowel Disease (Crohn’s & Ulcerative Colitis)

Inflammatory Bowel Disease (IBD) includes two different diagnoses Crohn’s disease (CD) and ulcerative colitis (UC). IBD became a thing in the 1970s and affects people worldwide, including as many as three million Americans.

Crohn’s disease affects the digestive tract, including the oral cavity and the anus. Whereas ulcerative colitis is limited to the colon area, where inflammation spreads within the mucosa’s inner part.

Common symptoms of IBD are diarrhea, bleeding, abdominal cramps or pain, fever, weakness and malnutrition.

Essential aspects of addressing IBD include:

Restoring MicrobiomeReducing Gut PermeabilityMinimizing Environmental FactorsSupporting Overall Immunity

Increased risk of IBD comes from:

Low consumption of fruits, vegetables, and fatty fishDiet rich in soft drinks & sugarNSAIDSContraceptive PillsFrequent consumption of trans-unsaturated fats

A leaky gut contributes to IBD because the intestinal wall is damaged, allowing pathogens and bacteria to enter the gut and limiting the absorption of vital nutrients.

Saccharomyces boulardii helped with bowel sealing and maintaining remission in IBD patients.

Furthermore, probiotic strains can fight inflammation to help reduce IBD symptoms.

Probulin Colon Support Probiotic, 60 Capsules, Daily Probiotic for The Entire Family $47.99

Diet, stress & certain medications may cause an imbalance of gut bacteria. Probulin Colon Support offers support with occasional gas & bloating.DOCTOR FORMULATED. Created by a board-certified naturopathic doctor specializing in research and development. 20 billion CFU per vegan capsule. 12 scientifically-studied probiotic strains to target colon health.It survives the stomach acid because of the protective layer in the capsule.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/12/2022 09:17 am GMT Mental Health & Mood Support

Mood disorders include major depressive disorder, bipolar disorder, seasonal affective disorder, and premenstrual dysphoric disorder, just to name a few.

Disorders such as anxiety and depression have been shown to cause low levels of serotonin. 90% of serotonin is produced in the gut; this is why improving your gut health is also critical for mental health.

Probiotic supplementation alone has shown a reduction in depression.

Another way that probiotic support mental health and mood are by affecting the gut-brain axis. The vagus nerve is a part of this axis, and it helps communicate with the brain and the digestive system that it is time to relax and digest.

In addition, there are psychobiotic bacteria that affect mental health when taken in high enough amounts.

Psychobiotics have the benefits of altering neurotransmitter levels and other brain-supporting nutrients such as GABA and 5-HT (serotonin). Decreased levels of GABA contribute to anxiety and depression. Certain probiotic strains also produce serotonin which comes from the amino acid tryptophan.

Hypothalamic-Pituitary-Adrenal Axis

Hypothalamic-pituitary-adrenal axis dysfunction is also known as Adrenal Fatigue. The HPA axis stimulates the stress response, including the production of the stress hormone cortisol.

Stress hormones can cause intestinal permeability via corticotropin-releasing hormone (CRH), which creates adrenocorticotropic hormone (ACTH).

Probiotic supplementation can combat the effects of stress hormone response and intestinal permeability.

This probiotic helps with stress/mood support because it contains Alaskan blueberries that are higher in antioxidants due to the amount of stress they are put under in cold weather. In addition, they contain ashwagandha, which lowers cortisol levels, and it contains 50 billion probiotics to support gut health.

Garden of Life Dr. Formulated Probiotics Mood+ Acidophilus Probiotic Supplement Stress Management - 60 Veggie Caps $32.84 DOCTOR FORMULATED PROBIOTICS FOR EMOTIONAL WELL-BEING AND RELAXATION: Mood Probiotic provides 50 Billion CFU and 16 Probiotic Strains including Clinically Studied probiotics, plus 350 mg of Organic Ashwagandha and Alaskan Blueberry for stress management Buy Now We earn a commission if you make a purchase, at no additional cost to you. 08/11/2022 07:59 pm GMT High Dose Probiotics

If you have tried one of the above formulas consistently for months and want to jump-start the number of healthy bacteria in your body, then a more potent formula may be for you.

You can do a 5-day supplementation with Garden of Life’s 400 Billion probiotic supplements.

Then go down to either

Product Image Product Name / Primary Rating / Price Primary Button Garden of Life Organic Probiotic Powder for Women and Men – Raw Probiotics 5-Day Max Care 400 Billion CFU – with Enzymes 4.5 $31.49 Buy Now Renew Life Adult Probiotic - Ultimate Flora Probiotic Extra Care, Probiotic Supplement - 200 billion - 7 Day Program, 7 Packets (Packaging May Vary) 4.0 $18.00 Buy Now Renew Life Ultimate Flora Adult Ultimate Care Probiotic, 150 Billion, 30 Caps (Package May Vary) 4.5 $45.99 Buy Now Garden of Life Organic Probiotic Powder for Women and Men – Raw Probiotics 5-Day Max Care 400 Billion CFU – with Enzymes 4.5 $31.49 Buy Now Renew Life Adult Probiotic - Ultimate Flora Probiotic Extra Care, Probiotic Supplement - 200 billion - 7 Day Program, 7 Packets (Packaging May Vary) 4.0 $18.00 Buy Now Renew Life Ultimate Flora Adult Ultimate Care Probiotic, 150 Billion, 30 Caps (Package May Vary) 4.5 $45.99 Buy Now 08/11/2022 08:31 pm GMT In Conclusion

Probiotics are beneficial for many reasons, and there are some probiotics for women are tailored to specific health conditions. Getting the correct formula and dosage could increase the therapeutic benefits of supplementation.

Breathing Exercises for Improved Cognition and Mental Health

Did you know that breathing exercises can improve mental health? Simply taking a few minutes out of your day to focus on your breathing can profoundly impact your mood and cognitive function.

If you are stressed, anxious, or feeling down, breathing exercises are a simple and effective way to calm your mind and improve your mood. Research has shown that breathing exercises can effectively treat anxiety and depression.

There’s a bit to unpack about breathing exercises and mental health, including how they work, how to do them, and types of breathing exercises to try. Let’s start with the science behind it all.

How do Breathing Exercises Work? 

The connection between breathing and mental health is well-documented, and research has shown that breathing exercises can help to improve conditions like anxiety, depression, stress, and even chronic pain.

Breathing exercises help to oxygenate the blood and clear the mind. When you breathe deeply, your lungs fill with air, which signals the brain to release dopamine, which is associated with pleasure and positive emotions. Additionally, deep breathing helps you to relax and reduces stress levels.

In addition to releasing dopamine, breathing exercises help lower cortisol levels, the stress hormone. When cortisol levels are high, it can lead to anxiety, depression, and even weight gain. By lowering cortisol levels, breathing exercises can help to improve mental health.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. How to do Breathing Exercises

There are several breathing exercises; the best way is whatever works for you. Some people prefer to do them lying down, while others find it easier to sit or stand.

Here are a few things to keep in mind when doing breathing exercises:

Make sure that your stomach is expanding, not your chest. This means that you should breathe from your diaphragm, not your chest.Breathe in through your nose and out through your mouth.Focus on your breath and count to four as you breathe in, then count to four as you breathe out.Repeat the exercise for a few minutes.What is the Purpose of Breathing Exercises?

Breathing exercises are a great way to improve overall lung function. When you apply breathing techniques, you are teaching your lungs to take in more air and to use that air more efficiently. This effort makes your lungs more robust and more efficient, which can help with conditions like asthma and chronic obstructive pulmonary disease (COPD).

In addition to improving lung function, breathing exercises have been shown to improve cognitive function. These exercises can increase executive functioning and memory recall. Additionally, it helps to improve focus and concentration.

Breathing exercises help by lowering cortisol levels. Breathing exercises help to relax the mind and body, which can help to reduce stress and anxiety. One study found that deep breathing exercises were just as effective as medication in treating Generalized Anxiety Disorder (GAD).

Finally, breathing exercises can also improve sleep quality. Poor sleep is often associated with increased stress and anxiety levels, so improving sleep quality can positively impact mental health. Breathing exercises can help relax the mind and body, leading to a better night’s sleep.

Types of Breathing Exercises for Improved Mental HealthBox Breathing

This exercise is also known as square breathing. To do it, 

Breathe in for a count of fourHold your breath for a count of fourBreathe out for a count of fourThen hold your breath for a count of four. 

Practice this technique a few times daily.

Alternate Nostril breathing

Alternate nostril breathing is a popular yoga breathing exercise. To do it:

Close your right nostril with your thumb and breathe in through your left nostril.Close your left nostril with your ring finger and release your thumb from your right nostril to breathe out.Repeat the pattern a few times.4-7-8 Breathing

This exercise is also known as the relaxation breath. To do it:

Exhale completely through your mouth.Breathe in through your nose for a count of four.Hold your breath for a count of seven.Breathe out slowly for a count of eight.Repeat the cycle for a few minutes.Diaphragmatic Breathing

This exercise is also known as belly breathing. To do it,

Place one hand on your stomach and the other on your chest.Breathe in through your nose and allow your stomach to expand.Then, breathe out through your mouth and feel your stomach deflate. 

Do it again a few more times.

Sitali Breath

Sitali breath is a cooling breath that can help to calm the mind and body. To do it:

Curl the sides of your tongue up and back to form a tube.Breathe in through your mouth and then out through your nose.Repeat the cycle for a few minutes.Visualization Breathing

This breathing exercise helps improve focus and concentration. To do it:

Sit or lie down in a comfortable position and close your eyes.Breathe in and out slowly and deeply.Visualize a peaceful scene, such as a beach or the woods, as you breathe in.As you breathe out, visualize your stress and anxiety leaving your body.Pursed Lip Breathing

This breathing exercise helps reduce shortness of breath. To do it:

Sit or stand in a comfortable position.Breathe in slowly through your nose for a count of two.Pucker your lips and breathe out slowly through your mouth for a count of four.Repeat the cycle.Breathing Exercise CautionsDo not do any breathing exercises if you are pregnant.Do not do any breathing exercises if you have a respiratory infection.If you have high blood pressure, heart disease, or epilepsy, consult your doctor before doing any breathing exercises.Additional Tips

Breathing exercises can be done in therapy, especially if it is something you mention you want to do with your therapist. They are helpful when discussing challenging topics and coping with stress.

Doing breathing exercises be

Closing Thoughts

Breathing exercises are a simple and effective way to improve mental health. Oxygenating the blood and releasing dopamine can help improve conditions like anxiety, depression, stress, and chronic pain. There are many different breathing exercises that you can try, so find one that works for you and start reaping the benefits.

Lifechanging PEMF Therapy Benefits: Pain, Anxiety &

Pulsed Electromagnetic Field (PEMF) therapy is administered via various devices depending on the targeted area. Chronic pain management costs $61.2 Billion per year in the U.S, and more than $326.2 Billion is spent on depression treatments.

PEMF Therapy is being administered to a patient.What is PEMF Therapy?

PEMF therapy is a non-invasive treatment that sends pulses or microcurrents into the body, and it is often done through a mat or headpiece to help the body heal as a whole and target specific areas of the body. PEMF is also known as complex neuroelectromagnetic pulses a part of the field of biomagnetics. PEMF is a lower-power, lower-frequency method used to treat chronic pain.

PEMF works by targeting parts of the limbic system including the amygdala. The amygdala is a part of the brain that impacts our emotional responses. PEMF therapy targets the amygdala to help us cope with the emotional aspects of pain.

A research study showed that PEMF therapy administered with a TENS unit and a hot pack improved neck pain, anxiety, and depression and increased overall quality of life.

Magneto-therapy is an increasing rehabilitation treatment and it is a safe way to directly treat an injury site.

TENS unit used on a patient.Benefits of PEMF Therapy

PEMF therapy can be used for cancer patients dealing with the side effects of chemotherapy and radiation. As well as individuals seeking physical and mental relief from chronic illnesses.

Here are a few PEMF therapy benefits:

Slow the proliferation of cancer cellsReduce inflammationImproved circulationSlow agingArthritic painDepression and Anxiety SymptomsPromotes Bone HealingUlcer HealingReduce spasticity

PEMF therapy can help improve circulation and heal slow-healing injuries. This has been useful in treating older patients with surgical wounds or lacerations because their aging cells recover much slower than they usually would in their youth.

-Nancy Mitchell, RN & Contributing Author at Assisted Living Center

How Does PEMF Help With Mental Illness?

Anxiety is caused by long-term stress and stressful events are better remembered by the amygdala. The amygdala is at the core of complex physiological responses.

T-PEMF (transcranial pulsed electromagnetic field) has been used to help individuals who reported having moderate to severe depression. T-PEMF modifies brain waves and it stays way below the threshold of neurons firing. Scores were reduced on the Hamiliton Depression Scale after T-PEMF therapy was used for 8-weeks.

How Do I Get Treatment?

There are devices you can purchase for at home use with caution. PEMF therapy treatments can be administered by chiropractors, osteopathic doctors and other medical doctors. Research local offices near you that offer PEMF treatments to give you monitored treatments.

Tips for Buying a PEMF Device

Purchasing your own device can save you money on treatments long-term if this is something you find useful. Typically treatments of this kind can take many treatments before noticing an improvement.

Look for devices that are sold by the manufacturer and the manufacturer has research to support their product. Look for safety ratings, third-party testing and other measures that can back up any claims they make.

Look for a warranty that ensures you get your device fixed within the first few years because these devices can be expensive.

Summary

PEMF therapy is used for pain management by targeting specific parts of the brain. It is also a useful treatment for anxiety and depression. PEMF therapy can be done at home or administered by a medical professional.

Overthinking is Messing Up Your Life: 16 Ways to Stop

“Between 70-75% of students surveyed reported suffering from anxiety or depression.” Overthinking can cause individuals to worry about problems and give them more attention than they should.

We all know the feeling. That nagging voice in your head that won’t stop talking, dissecting every little thing you do. Second-guessing your every move. It’s called overthinking, and it’s a difficult habit to break.

While a bit of worry and planning is expected, overthinking things can quickly spiral out of control and negatively affect your life in several ways. If you find yourself stuck in a cycle of overthinking, here are a few ways it might negatively impact your life – and what you can do to break the habit.

How Does Overthinking Affect You?1. It Paralyzes You With Indecision

One of the most common ways that overthinking affects your life is by paralyzing you with indecision. When overthinking a decision, it can feel like there are a million ways it could go wrong, and it can make you feel defeated and unable to make even the simplest choices.

And when you can’t decide on anything, it can lead to a feeling of powerlessness and anxiety. If you struggle to make decisions, it’s time to learn to trust your gut more.

2. It Makes You Anxious and Stressed

When overthinking things, it’s easy to get caught up in a negative thought spiral. This can leave you anxious and stressed, severely impacting your mental and physical health.

As this happens, you’re not concentrating on possible solutions but on all the ways things could go wrong, which only heightens your anxiety. If you feel stressed and anxious, focus on the positive and look for solutions instead of dwelling on the problem.

It might be worth seeking professional help if you’re struggling with anxiety.

3. It Makes It Hard to Concentrate

If you’re overthinking things, you will struggle to focus on anything else. Your mind is so focused on the problem that it’s challenging to pay attention to anything else. This can impact your work, studies, and relationships.

If you’re having trouble concentrating, step back and clear your mind. Consider going for a walk, listening to music, or reading a book. Taking some time for yourself can help you relax and refocus.

4. It Can Cause Physical Problems

When overthinking things, it’s not just your mental health that suffers. The physical effects of stress can cause many problems, from headaches and stomach aches to insomnia and fatigue. See a doctor if you’re struggling with physical problems that you think might be stress-related.

How to Stop Overthinking

Now that you know how overthinking can affect your life let’s see how to stop it.

5. Accept That You’re Overthinking

The first step to breaking the overthinking habit is to accept that you’re doing it. Getting caught up in your thoughts can be easy, and you may not even realize that you’re overthinking things. If you worry about something, take a step back and ask yourself if you’re thinking about it constructively.

If you have a hard time sleeping, there are many natural supplements to try that can help you ease into sleep better.

6. Challenge Your Negative Thoughts

Once you’ve identified that you’re overthinking, the next step is to challenge your negative thoughts. When you’re caught up in a cycle of worry, you’ll struggle to see things objectively. But it’s important to remember that just because you’re thinking something doesn’t make it true.

When you think negative thoughts, ask yourself if there’s any evidence to support them. If there isn’t, try to reframe your thoughts in a more positive light.

7. Focus on the Present

One of the best ways to stop overthinking is to focus on the present. When overthinking, it is easy to worry about things that haven’t happened yet or dwell on things that have already happened. But by living in the present, you can release yourself from this cycle of worry.

Try to focus on the here and now and what you can do at this moment to make things better. You will feel more in control and less anxious.

Mindfulness-based cognitive therapy is an excellent way of doing this that allows focusing on breathing and the thoughts that are currently in front of you. This helps bring you back down when anxiety overstimulates you or depression makes you feel like you don’t have the energy or desire to do things.

8. Take a Break

Another effective way to stop overthinking is to take a break; this doesn’t mean you must stop thinking about whatever is bothering you. But it is helpful to take some time out so you can return to it with fresh eyes.

Taking a break can help you to clear your head and come up with more constructive solutions. So, if you’re feeling overwhelmed, don’t hesitate to step away from the problem for a little while.

9. Visualize Yourself Succeeding

Close your eyes and picture yourself doing whatever you want to achieve.

For example, when I am at that gym struggling to finish the last few repetitions of my set, I picture myself doing that exercise but doing a heavier weight and already being way ahead of the rep I am on. This allows me to see myself succeeding, and I focus my attention and efforts on making that goal happen but giving myself grace if I don’t meet it the first time I try.

How to Stop Overthinking at Night

If you find yourself overthinking at night, there are a few things you can do to try and ease your mind.

10. Try Relaxation Techniques

Deep breathing or progressive muscle relaxation is a great way to ease your mind and body before bed. These relaxation techniques can help you release muscle tension and clear your mind of racing thoughts.

11. Write It Down

If you’re worried about forgetting something, write it down. This action can help to ease your mind and allow you to focus on relaxing.

Journaling can help you simplify what you are trying to process and figure out. Getting a guided journal that covers your gratitudes and goals for your life can help you stay focused on what is most important and avoid overthinking.

12. Focus on the Positive

Before you go to bed, focus on the positive things that have happened during the day. Ending the day on a more positive note will ease your mind into sleep.

This sounds so simple but may be very challenging for most of us. Another way I like to phrase it is if I have a goal that I want to achieve, what thoughts help me get to that? I need to pursue those thoughts, write about them and convince myself that those are more helpful to me than thoughts that do not align with achieving my goals.

13. Avoid Caffeine and Alcohol Before Bed

Caffeine and alcohol can interfere with sleep, so it’s best to avoid them before bed. When you struggle to sleep at night, there’s a chance that you’ll start to overthink things. So, doing what you can to encourage a good night’s sleep is essential. Try to reduce caffeine during the day and avoid drinking alcohol in the evening.

14. Create a Nightly Routine

Creating a nightly routine can help to signal to your body that it’s time for sleep. This practice might involve taking a relaxing bath, reading a book, or stretching gently. Following the same routine, you can train your body to wind down and prepare for sleep each night.

15. Meditate

Meditation can help you silence the noise that is going on in your mind, and it helps you relax. It also teaches you mindfulness and how your breathing can minimize the physical symptoms associated with your overthinking.

16. CBT

Cognitive-behavioral therapy is a form of therapy commonly used by mental health professionals to help you challenge your unhelpful, negative ways of thinking. It is the combination of cognitive therapy, which challenges our thoughts, and behavioral therapy, which challenges the behaviors we do in response to our opinions.

Some common misconceptions may include “why bother trying? I am going to fail anyway” or “I have so much to do I will never catch up and be able to enjoy life.”

We can challenge these thoughts and see if there are more helpful ways of thinking. We can change our thoughts and opinions, which will allow us to be less worried about planning the next thing or focus on whether or not you said the “right” thing.

Closing Thoughts

Overthinking can be a destructive habit that affects many aspects of your life. But by following these tips, you can learn how to stop overthinking and start living a more productive and positive life.

A Thrilling List of Hobbies: 50 Hobbies for Better Health & A Happier Life

Research supports that regular leisure activities can reduce blood pressure, cortisol, or stress levels and even decrease your BMI. Leisure activities can include different hobbies that challenge you, excite you, and may even make you sweat a little. In addition, hobbies can help you make money, increase your home value, allow you to serve others, and even improve your mindfulness. Mindfulness helps reduce symptoms of anxiety and depression, cope with stress, and reduce worry. 

This list of hobbies can help you figure out what you are passionate about and how you would like to spend your spare time. Number 26 is an epic hobby you will not want to skip over!

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. List of Hobbies1. Painting Furniture

Painting furniture is a growing trend and a side hustle for many people. It is a popular hobby and a potentially profitable one as well. Check your local selling markets, such as Facebook Marketplace, Offer Up, eBay Local, etc., to see if the market is saturated or if there is room for you to profit from your hobby. 

2. Art Projects

Creating art looks different for everyone, but enjoying the process and the final piece is an essential part of it. For example, painting, coloring, drawing, creating wreaths, making cards, etc. 

3. Make Cards

Purchase yourself a Cricut tool to up your card-making game. You can create unique designs and cutouts and add vinyl letters, pictures, and more. You can also go old school and use stamps, trace designs, and paint designs on them.

4. Paint By Numbers 

You can purchase canvases with numbers on them where you use them as a guide to paint a picture of your choosing. 

5. Adult Coloring Books

These may sound childlike, but I promise they can be very therapeutic and allow you to focus on the present moment. 

6. Water Aerobics

Water aerobics may only sound appealing to specific individuals, but not every hobby is meant to suit every demographic. Working out in the water takes a strain off your joints if you are prone to joint pain or muscle soreness. It is also a great way to stay cool while you are burning calories, boosting your serotonin, and it’s an opportunity to make some new friends.

7. Try New Gyms

You can try different gyms by signing up for their trial promotions or purchasing a Class Pass membership. Class pass is similar to Groupon in that you can try other local gyms and studios to find a workout that is right for you. So if you get bored lifting weights, walking on the treadmill, or stretching your heart out in yoga class, there is a wide variety for you.

Changing up your workout and even your environment every so often can help you stay motivated if this is something you struggle with but want to exercise regularly.

8. Learn A New Skill

You can go in person to workshops or online and learn new skills such as woodworking, sewing, painting, cooking, and more. 

9. Go to Conventions

Attending conventions can be thrilling if you have found a hobby you enjoy or are looking to learn more about potential hobbies. Checking conventions can help you get the information you are looking for and see what may interest you. In addition, you can speak to many experts about their experiences, what they love about what they do, and further resources they may have for you. 

10. Join A Sports Team

No matter your age or sporting preference, there is a team for you—co-ed softball, rugby, soccer, women’s football, you name it. You can join a team; the experience levels range from total newbie to ex-professional players. So do not worry about your skill level or lack thereof; just go out and have fun!

11. Take a Course

You can take a nutrition course or obtain your training certification. You can obtain a certificate that can be useful for your health, and you can help others. Get a technology certification, marketing, business, and learn to improve your confidence or negotiation skills. 

12. Rock Climbing

Find a local rock climbing place, or some gyms have rock climbing walls you can try. 

13. Scuba Diving

You can take scuba diving lessons or become certified to do more diving on your own. Of course, starting you must go with a professional diver for safety reasons, but you can see the earth seaside. The incredible sensation of swimming with all the fish and ocean life can give you something to look forward to every week or every few weeks.

14. Surfing

Surfing is challenging physically, but it is beneficial for your health physically and mentally. Starting with doing it for even 30 minutes at a time can allow you to reap the benefits of exercising without your typical gym and weight setting. 

15. Make Bread

You can purchase sourdough kits and make your own healthier versions. Look for a local cooking class to see when their next bread-making class is. You can also purchase a bread maker that you can use at home to bake your loaf of bread. This hobby has many benefits, including saving you money on your grocery bill. 

16. Serve The Community

Many individuals need help in the community, ranging from childcare to having someone to listen to them or cooking them a meal. Find local organizations that need help or go online and see if there are events you can attend to help those in need. This hobby can be enriching and assist you and others feel good. 

17. Volunteer At a Church

Similar to serving in your community, this can be a rewarding hobby if you have a church or religious affiliation that could use some extra help. You just don’t know whose life you may impact and dramatically change!

18. Thrifting

Check out your local thrift store and look for clothes that could be washed and worn or given to someone in need. In addition, you can find some gently used electronics, vacuums, furniture, toys, and more at thrift stores. 

Thrifting is a profitable business if you want to make it this way. You can purchase items at a thrift store and sell them online on eBay, Offer Up, Marketplace, or even at local flea markets. 

19. Dumpster Diving

Dumpster diving is a dirtier hobby, but some people come out finding lovely items. Dumpster diving is similar to thrifting except in a dumpster, and it’s free. Behind stores, you can find free food, makeup, and other items in the dumpsters.

20. Volunteer For a Hotline

You can volunteer at hotlines and crisis centers to be a voice when someone calls and needs someone to talk to. 

21. Knitting, Sewing, or Crocheting 

Making your clothes, pillows, curtains, and scarves can be something fun to learn. It can also help you add new additions to your wardrobe and allow you to customize your attire perfectly to your style. 

22. Take Dance Classes

Join a dance group or class and learn a variety of dances with a group or do personalized lessons with an instructor.

23. Learn How to Play An Instrument

You can be self-taught, watch videos or courses online, or attend lessons. Singing can be fun and calming; you can join an acapella, choir, or show choir. So whether it’s guitar, cello, or using your voice to make music, there are many ways to learn this new hobby. 

24. IronMan Triathlons

Join the club and compete to be an ironman athlete competing in swimming, biking, and running. There are ironman programs and training available if you want to strengthen your skills or if you are figuring out where to start.

25. Weight Lifting

Despite previous misconceptions, weightlifting is great for men and women, regardless of your fitness aspirations. If you are inexperienced, you can join a CrossFit gym or a gym with CrossFit classes to learn how to weight lift or to learn CrossFit workouts. Watch a youtube video if you want to learn exercises that focus on specific body parts or at-home workouts. Whatever your preference is, there is a community that you can be a part of when you choose to start.

26. DIY Home Renovations

We have all seen the home renovations on HGTV, but there are also people like you and me who are renovating their houses one project at a time. In addition, a community of stay-at-home moms does DIY renovations during their children’s nap time, making their house a prestigious home.  

27. Gardening 

There is a growing community of people wanting to grow their food. There is something about being able to see the process of these plants growing, taking care of them, and being able to eat fresh foods from your yard that is so rewarding. 

28. Kayaking 

Rent a kayak or purchase a used one locally from someone and paddle your way down a river or through the ocean. 

29. Hiking

Walking and hiking are underrated forms of exercise that are often overlooked but are very beneficial for your health. Walking can lower blood pressure, decrease waist circumference and reduce depression symptoms. (Hanson & Jones, 2015)

30. Bird Watching

Purchase bird books and sit somewhere near a forest or a park where there are a variety of birds. Watch online video streams of birds from around the world residing in their natural habitats.

31. Traveling

You could pack up all of your belongings, sell your home and travel out of an RV or converted sprinter van like many have chosen to do. However, you can travel on a budget staying in hotels or camping in a tent. 

32. Horseback Riding

You can learn many different ways to ride a horse in English or Western, whichever is your style. For example, dressage, show jumping, hunting, or trail riding for fun. 

33. Become A Foodie

Try different restaurants and share your opinion about them. Scope out new restaurants, bars, and coffee shops to try their latest gourmet meal or mixed drink. 

34. Join A Book Club

Find groups online or check out your local library for any book clubs starting. If you can’t find one, pick a book genre and create your book club. 

Read some self-help books; you can learn about anxiety and depression and natural ways to cope with it and share with others your experience. Or pick up a fun fiction book about a fun hypothetical adventure you could all take.

35. Epoxy Art

Epoxy art is similar to the above hobbies but is done with epoxy, a mixture that becomes solid once cured. It is used on cups, canvas, tables, and even floors. 

36. Rice Art

Dye pieces of rice and put them on board, toss the rice up in the air, and video it. You can learn how to make patterns and different shapes and check out videos on Tiktok or Youtube.

37. Tie-die

Tie-dye shirts, bags, hats, and even shoes. Look up inspirations online and watch tutorials to tie dye everything in your life. 

38. Vlogging

Video your life experiences or travel experiences, where you stayed, restaurants you recommend, etc. 

39. Dog Walking

You can pet sit for friends or join an app where you are hired to walk other people’s dogs for them. Exercise for you and some furry friends, plus it can make your day getting to play with these dogs!

40. Rollerskating

Rollerskating in a rink, in the streets, or a skatepark may take you back to your childhood. 

41. Doing Puzzles

Challenge your mind with sudoku or a box with a 1,000-piece puzzle to challenge yourself.

42. Fishing

“Many men go fishing all their lives without knowing that it is not fish they are after.”

– Henry David Thoreau. Fish for dinner or for fun, but being one with your fishing pole and nature or with a group of friends can be the outing you need to reset your energy for the week.

43. Creative Writing

Become a journalist, blogger, or write unique non-fiction stories giving readers an epic tale to dive into. 

44. Learn A New Language

Improve your communication with people who speak Spanish, Mandarin, or Portuguese by learning to say them. Start with an app or audiobook that teaches you how to pronounce smaller words, and eventually, you will increase your fluency. 

45. Sky Diving

Although it is risky and probably not something you do once a week, once a year may be enough! Of course, you can also go indoor sky diving if you want a safer alternative while enjoying some of the thrills.

46. Party Planning

Party or Wedding Planning is a lot of work, and this could be a potential side hustle for you. However, if you have a keen eye, are creative, and are willing to be told “no” a few times and keep going, this may be your next fulfilling hobby/business.

47. Study The Stars

Buy a telescope and look at the stars every night, get a book or look online for constellation patterns and see what is in the dark sky.

48. Investing

If you want to get your feet wet and start small, there are user-friendly accounts like Acorn or Stash that you can invest in to grow your portfolio. They only require a minimum deposit of $5 to get started, and you can be on your way to making thousands of dollars over time. 

If you dream of real estate investing but don’t have the capital, invest with a friend. If that’s not your style, then you could invest in a REIT. A REIT is a real estate investment trust that is an organized trust whose shares are publicly traded. 

49. Wine Connoisseur 

Visit different vineyards and even make your wine from time to time. Although wine is stated to have health benefits, this is only “beneficial” in minimal amounts of consumption and with wines without a ton of additives. 

50. Meditating

Although this is a healthy habit, it is best done often and consistently. 

Sun gazing is a form of meditation where you stare into the sun. However, it’s normal not to feel okay with this; instead, you can stare off into the distance, so the sun hits your eyes, giving you energy. This way, you are not staring directly at it, just looking below it so that your body and eyes get the benefit without having trouble seeing. 

Mindfulness meditation is another form of meditation that can do anywhere. However, it is best if done in a serene environment sitting or lying down. It is done by focusing on your breathing and the present moment, helping you get relief from anxiety and depression. 

Conclusion

Hobbies can make you robust and they can be rewarding financially and by serving others with your skills. Hobbies can be for fun or become a small business depending on your goals. 

References:

Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British journal of sports medicine, 49(11), 710–715. https://doi.org/10.1136/bjsports-2014-094157

This post originally appeared on Hello Sensible. 

10 Ways To Save Money With A Grocery Delivery Service

Grocery delivery service is becoming more popular. Enter your grocery list online, and the grocery delivery service will take care of the rest. Not only is it convenient, but it can also save you money.

Why Choose Grocery Delivery?

Grocery delivery services gained popularity through the pandemic. Many realized they loved the convenience and have continued using this service despite the fees attached.

Grocery Delivery Saves Time

Everyone is busy with homes, jobs, and families. Our time is better spent watching our kids play soccer or working that side hustle.

Convenience Matters

There are many reasons why grocery delivery is becoming popular. You don’t have to go to the grocery store and fight through crowds. You can sit back and relax.

Are Grocery Delivery Services More Expensive?

One common concern about grocery delivery services is that they may be more expensive than traditional grocery stores. However, this is not always the case.

With grocery delivery, you don’t have to worry about impulse buying or overspending on items you don’t need. You can order the things you need and stick to them. That can help you stay within your budget and save money in the long run.

Grocery delivery services can often be cheaper than in-person grocery shopping.

How To Save Money With Grocery Delivery Services

The cost of everything is on the rise. Even with a delivery fee, people are opting for grocery delivery. It’s no longer for the wealthy and allows you to become more efficient with your time.

Here are ten ways that you can save money with the best grocery delivery service:

1. Plan Your Meals

When you grocery shop in person, it’s easy to impulse buy items that you don’t need. However, when you take the time to plan out all your meals and snacks for the week (or two weeks), then you know what you need. Impulse shopping can quickly add up and blow your budget.

Consider taking stock of your pantry to ensure you haven’t run out of backups and staples.

Try to reduce food waste. The more food you eat, the less you have to purchase. Meal planning will help you only order the items you need, saving you money in the long run.

2. Make A List

Another way to save money with grocery delivery is to make a list before you start shopping. You can make this list in the grocery store app or on a piece of paper. It’s easier to stick to the items you need. You’re less likely to impulse buy when you know what you need.

3. Use Coupons

Many grocery stores offer online coupons. Unfortunately, traditional paper coupons aren’t allowed, but most stores have stepped up their digital coupon game. Remember to check your store’s app for additional discounts when choosing grocery delivery.

4. Avoid Missing Items

Missing items are a huge issue with online ordering of any type. If you’re trying to save money by having food delivered weekly, going to the store for missing items defeats the purpose. Allowing for substitutions will help when your objective is to avoid impulse purchases.

5. Refer Family and Friends

Instacart allows you to refer family and friends and offer them a $10 credit for their first order. You will then get $10 off your order, too. Walmart has the same, and Fresh Direct will give you $25.

6. Know The Disadvantages

There are always disadvantages to having someone else do the shopping for you—the risks of fuzzy blueberries or extra large ketchup bottles. Delivery is for you if you’re not a micro-manager and can get past the inconsistencies. Or, if the risk outweighs the work, online grocery delivery is a great way to go.

7. Stock Up

Consider stretching your weekly grocery deliveries to two weeks or even once a month to minimize any delivery fees you might encounter.

Stack your pantry with discount items, so staples are at your fingertips. Know when things go on sale and maximize your deliveries.

8. Be Flexible

It’s almost inevitable that your store will be out of something you want. To avoid not having bread and having to physically walk into the store after delivery, be flexible with the type of bread you want. Consider making notes on each item, like “any wheat bread is ok.” This way, your shopper has guidelines to follow.

9. Consider A Membership

Many stores are now offering a yearly fee for grocery delivery. You get free shipping, a discount on gas, and unlimited free grocery deliveries. Walmart+ provides a free 30-day trial and $98 for the year.

Instacart, the largest online grocery service provider, offers a membership for $99 a year, and if you have an Amazon Prime membership, you can get free Whole Foods Market deliveries.

Peapod from Stop & Shop and Giant grocery chains offer delivery for less than $7.

10. Look For Free Trials

Take advantage of discounts and promotions. Many grocery delivery services offer discounts for first-time users or referrals. You can also often find promo codes that you can use to save even more money.

FreshDirect is an online-only grocery store specializing in fresh food from farms, fishers, and artisans. Their selection tends towards more expensive items. However, some staple staples are available at reasonable prices, too!

They’ve been a big player for years within the New York City area but recently expanded into new markets, including Washington DC, Philadelphia, New Jersey, and Connecticut.

Try Grocery Pickup Instead Of Delivery

Skipping the delivery is one way to save a few dollars. An alternative would be free grocery pickup. Most grocery stores, big box stores, and department stores offer curbside delivery. Curbside delivery means you order your needs online and call when you get to the store or use the app to let them know you’ve arrived. The store employee will bring your purchases to your car and load them.

This way, you can still decrease your chances of impulse shopping. Easy enough to grab your groceries on the way home from work or while running errands.

Final Thoughts

Grocery delivery services are a great way to get the groceries you need without leaving your house. With some planning, you can save money and time by using a grocery delivery service. Following these tips can save money on your monthly grocery bill.

This article originally appeared on Wealth of Geeks.

How to Wake Up Early: 13 Secret Tips for Night Owls

If you struggle to wake up early, you’re not alone. Many people find it difficult to adjust their sleep schedule and become early risers. This practice can hurt you because life generally rewards early risers, and there are many benefits to waking up early.

What can you do to stop being a night owl and become an early riser? Simple. Start implementing lifestyle changes that will support your goal of waking up early. It will not be an easy transition, but it will be worth it in the long run. Here are a few tips on how to make the switch.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Best Tips on How to Wake Up Early1. Go to Bed Earlier

This tip may seem obvious, but getting enough sleep is crucial if you want to wake up early. Make sure you’re going to bed at a reasonable time so you can get 7-8 hours of sleep. This tip is based on the “early to bed, early to rise” philosophy, and it works.

If you’re having difficulty sleeping early, ensure there are no distractions in your bedroom. That means no television, no laptop, and no phone. Create an environment that promotes relaxation and sleep.

2. Create a Sleep Routine

Your body thrives on routines and consistency. Going to bed and waking up at the same time each day will train your body to get used to the new sleep schedule. This will make it easier to wake up early and feel well-rested.

In addition to having a regular sleep schedule, create a bedtime routine to help you wind down for the night. This routine could include reading a book, listening to soothing music, or stretching. Find activities that help you relax and stick to them every night.

3. Get Up and Move Around

As soon as you wake up, get out of bed and start moving around. This will help you wake up and feel more alert. Go for a walk, do some light stretching, or make breakfast. 

Whatever you do, avoid hitting the snooze button and going back to bed.

4. Set an Alarm

Once you’ve decided what time you want to wake up, set the alarm to help you stick to your goal. Ensure the alarm is loud enough to wake you up but not so loud that it startles you. You may need to experiment with a few different alarms before you find one that works for you.

Some people use their pets as alarm clocks. If you have a dog, train it to wake you up when you want. This method may take some time and patience, but it works. You could make its feeding time early in the morning, so it comes looking for you when it’s time to eat.

5. Have a Reason to Wake Up Early

If you don’t have a good reason to wake up early, it won’t be easy to stick to your new sleep schedule. Find something that motivates you to get out of bed each morning. Your motivation could be a workout class, an important work meeting, or spending time with family and friends.

When you have a reason to wake up, it’s easier to get out of bed and start your day. Make sure your reason is something that you’re excited about so you don’t hit the snooze button.

6. Increase Your Dopamine

Dopamine is our motivation neurotransmitter; individuals struggling with anxiety and depression have low dopamine levels. Giving yourself credit for all your small accomplishments throughout the day can help increase your motivation to get up the next day.

Natural ways to increase dopamine include supplementation, completing small tasks, and checking them off.

Dopamine is needed for memory, mood, sleep, pleasure, and more. Supplementing with dopamine can help raise your dopamine levels while increasing your motivation to do those things you want to do. In other words, helping give you motivation when you feel less motivated.

Purchasing this supplement from the manufacturer guarantees the quality; you get a free magazine subscription while purchasing supplements. They often run fabulous sales that make the product cheaper than buying it on Amazon or in a health food store.

Life Extension Dopa-Mind Natural MAO-B InhibitorHealthy Blood flow to the brainIt motivates you to do the things you may currently not feel like doing but used to enjoy doing. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 7. Leave the Blinds Open for the Morning Sun

The morning sun is a natural alarm clock. You will feel more alert when the sun rises and shines on you. To take advantage of this, leave the blinds open so the sun can wake you up in the morning.

If you live in an apartment or don’t have access to the sun, use a lamp that simulates natural light. This will help you wake up and feel more energized in the morning.

8. Start Small and Gradually Wake Up Earlier

If you’re used to waking up late, the switch to waking up early won’t be a walk in the park.

Start by setting your alarm 15 minutes earlier than usual and gradually increasing the time each day. This will help your body adjust to the new sleep schedule and make it easier to wake up early.

9. Avoid Caffeine, Alcohol, or Food Before Bed

Caffeine and alcohol can disrupt sleep and hamper your goals. Avoid these substances in the evening and opt for herbal tea instead. This change will help you sleep better and make waking up in the morning easier.

Eating before bed can also make it difficult to wake up early. If you’re hungry, opt for a light snack that won’t make you feel full or sluggish.

10. Keep Screen Lights Out of Reach

The blue light from screens will keep you active and disrupt your sleep. Bingeing on movies or any content delivered through your gadgets will keep you from sleeping and waking up early. To avoid this, keep all screens out of reach so you’re not tempted to use them before bed.

This step will take some discipline, especially if you love using your gadgets before bed. 

11. Benefits of Waking Up Early

It’s important to remember the benefits of waking up early. This realization will help you stick to your new sleep schedule and motivate you to wake up early each morning. Some of the benefits of waking up early include:

More time to get things doneImproved productivityIncreased energy levelsImproved mental clarityMore time to enjoy hobbies and activities

Waking up early has a lot of benefits that can improve your life. Keep these in mind when you’re struggling to wake up.

12. Make Lifestyle Changes Gradually

Don’t try to make all of these lifestyle changes overnight. If you do, you’re likely to fail. Gradually start waking up earlier each day and stick to it. It may take a few weeks for your body to adjust, but you’ll get there eventually.

If you are struggling, take a break and try again later. The important thing is to keep moving forward and not give up on your goal.

13. Minimize Anxiety And Depression

If you struggle with anxiety or depression, this may be your reason for not waking up early or struggling to wake up. Insomnia is a common issue with both disorders and can mess up your sleep schedule, cause you to oversleep, and miss appointments.

Medication side effects may keep you from taking them and getting you the help you need.

Thankfully there are natural ways to improve your mental health naturally!

This is why I created a course on how to cope with your anxiety naturally, and I add to this course as I learn at no additional cost to you. I am a Clinical Mental Health Counselor Intern, and this guide does not replace therapy but helps you get an affordable jumpstart on managing your symptoms naturally.

Closing Thoughts

These are some of the best tips for waking up early, and they work. You, however, need discipline and consistency to see results.

Remember to start slowly and make lifestyle changes gradually. Also, be mindful of the benefits of waking up early; it’s good motivation. With time and practice, you’ll be a morning person in no time.

Why Doesn’t Caffeine Affect Me Anymore? Am I Addicted?

Caffeine is a stimulant that most people use to wake up or stay awake. It is also the world’s most popular psychoactive drug, with around 90% of adults consuming it on a daily basis. However, why doesn’t caffeine affect me anymore? This article will discuss why this might be happening and how it can lead to burnout, addiction, and more.

How does caffeine work?

Caffeine works by blocking adenosine, which is why it can help fight off sleepiness. It does this by binding to the same receptors that are activated when your body binds its own endocannabinoids.

How does caffeine affect anxiety?

If you’re looking for a quick fix of energy or keeping yourself awake during an important event, then caffeine will be able to do the trick. However, if you suffer from any kind of mental health issues such as depression or panic attacks, drinking coffee could make things worse thanks to withdrawal symptoms and rebound effects.

It inhibits phosphodiesterases (PDEs) and it interferes with GABA receptors which help you feel calm and relaxed. (Ribeiro et. al., 2010)

MANY people struggle with anxiety and they have no clue where to begin working on it. That is why I created a course that helps you learn how to prevent anxiety attacks and how to track your anxiety.

If you have feelings of irritability, heart racing, jittery, sweating, insomnia, and an inability sleeping then you probably experience anxiety.

It can increase your cortisol production and it can interfere with the function of your HPA axis (hypothalamic-pituitary-adrenal axis). This is the part of your body that creates your fight or flight responses and produces cortisol and stress hormones glucocorticoids.

Research shows that the function of this system is based on genetics, early life environment, and current life stress. Cortisol can interfere with the brain’s reward center and can lead to addictions such as alcohol dependency. (Stephens & Wand, 2012)

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Can you be immune to caffeine?

Yes and too much caffeine can lead to burnout as well.

Caffeine is a stimulant that most people use to wake up or stay awake. It is also the world’s most popular psychoactive drug, with around 90% of adults consuming it on a daily basis.

Many believe that they are no longer affected by caffeine because they have built up immunity to its effects however there may be other causes at play here as well (see below).

One possible cause for why you don’t feel caffeinated after drinking coffee could simply be due to tolerance – so what does tolerance mean in terms of caffeine and why does it occur?

Caffeine Withdrawal Symptoms NauseaMigraineExcess FatigueIrritabilityMoodinessSleepy woman stirring coffee in the morningWhat causes low energy?

Actually many things can contribute to low energy, one thing I always like to tell people is to eat something protein, fat, and fiber-rich to give them energy. You are not deficient in caffeine therefore your body is not made to actually need it. However, other ways that your energy can be depleted are:

StressSicknessInflammationLow IronLow Vitamin DLow B- vitaminsAutoimmune DisorderDehydrationMinimal SunshineLow Nutrient Diet- highly processed foodsAnxiety DisordersDepressionPoor Gut HealthCaffeine Tolerance

The stimulating effects of caffeine are why many people drink it on a daily basis.

When someone drinks coffee on a regular basis, their body becomes used to the effects of caffeine.

This means that they build up what’s called ‘tolerance’ towards its stimulating effects which results in needing more than usual to feel stimulated.

Our body gets used to receiving an increased amount of dopamine and so we require more caffeine in order for us to feel stimulated, hence why one cup might not be enough anymore!

We know that once our brain gets accustomed to receiving an increased amount of dopamine and dopamine encourages us to get more of what gave us it in the first place.

Since caffeine gives us the energy we desire short-term it causes us to come back to that dopamine source.

This can also be the case with foods and craving a carb-rich and sugary diet because of a lack of energy and it becomes addictive.

Although some may say that they don’t believe that their morning coffee is addictive because they aren’t physically dependent (or do not experience withdrawal symptoms when they stop consuming caffeine), this isn’t always the case as our brain changes with prolonged exposure.

Something interesting you should know about addiction: The stimulant effects of caffeine can actually make someone more likely to become addicted – this means if your initial reason for drinking coffee was due to stress at work or studying but now you find yourself needing it every day, you are more likely to become addicted.

Why does caffeine affect me less?

When someone drinks coffee on a regular basis, their body becomes used to the effects of caffeine which means that they build up what’s called ‘tolerance’ towards its stimulating effects which results in needing more than usual to feel stimulated.

Hence why do so many people drink multiple cups throughout the day – why doesn’t caffeine affect me anymore after drinking one cup? Many believe that if you aren’t feeling any effect from your morning dose of Joe, this could be due to addiction.

It may be time to try to change something else, sleep hygiene, diet, and learn some relaxation techniques.

Addiction within the context of caffeine can mean two things; psychological or physical dependence. We know that once our brain gets accustomed to receiving an increased amount of dopamine.

Our Cortisol(stress) response is elevated from caffeine consumption. A recent study showed that people who consumed caffeine on a daily basis had less of a stress response due to their bodies being used to the caffeine and stress response. (Lovallo et. al., 2005)

Caffeine AddictionWhy is caffeine addictive?

Caffeine is a psychoactive drug and so can be considered an addiction however it does not have the same properties as other drugs such as nicotine or heroin which means that caffeine is unlikely to result in physical withdrawal symptoms when someone stops consuming it.

In this sense, why doesn’t caffeine affect me anymore? One reason why your morning dose of Joe might not be enough could simply be due to tolerance – meaning that you are accustomed to receiving a certain amount of dopamine from coffee on a daily basis.

Although some may say they don’t believe their morning coffee was addictive because they aren’t physically dependent (or do not experience any withdrawal symptoms), our brain changes with prolonged exposure.

Things interesting about addiction: The stimulant effects of caffeine actually make someone more likely to become addicted – this means if your initial reason for drinking coffee was due to stress at work or studying but now you find yourself needing it every day, you are more likely to be considered ‘addicted’.

Caffeine addiction is considered a mental health disorder in the DSM V (the diagnostic book used by mental health professionals).

Why Does Caffeine Make Me Tired?

. In this article, we’ll be discussing why it’s possible to become addicted and why after drinking one cup you might need more. We’ll look at the stimulating effects of caffeine, how long does it take for caffeine to kick in, and why do I feel tired when I drink coffee? Let’s begin with looking into what happens within our body once we have consumed some. There are two main reasons why someone may experience different effects from taking just one cup – either due to tolerance or addiction.

Also, most caffeine sources have a lot of sugar or artificial sweeteners which can cause a spike and a drop in blood sugar which makes you tired. So pro tip, limit the sugar you consume with your caffeine because both sugar and caffeine cause your body to produce cortisol.

Lower Caffeine Options

Black Tea- improves gut health (if organic and low in sugar)

Green Tea- L-theanine in green tea helps balance out the effects of caffeine by not overstimulating.

Real Dark Chocolate- low amounts and has high antioxidative properties which help counteract stress in the body by minimizing free radical damage from stress and toxins.

References:

Lovallo, W. R., Whitsett, T. L., al’Absi, M., Sung, B. H., Vincent, A. S., & Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic medicine, 67(5), 734–739. https://doi.org/10.1097/01.psy.000018...

Ribeiro JA, Sebastião AM. Caffeine and adenosine. J Alzheimers Dis. 2010;20 Suppl 1:S3-15. doi: 10.3233/JAD-2010-1379. PMID: 20164566.

Stephens, M. A., & Wand, G. (2012). Stress and the HPA axis: role of glucocorticoids in alcohol dependence. Alcohol research : current reviews, 34(4), 468–483.

Originally posted 2021-11-23 20:54:48.