7 Ways to Love Your Brain
Our brain is the “control center” of our body. It controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every process that regulates our body. Don’t let it fend for itself - give it some love with these seven tips!
Do you ever feel like your brain just needs a little more attention - physically and mentally? Our brain is the “control center” of our body. It controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every process that regulates our body. I would say it definitely deserves some love!
So what kind of things can we be doing to help? Let’s take a look…
#1 Eat Brain Food
Our brains need fuel to function optimally. But not just any ol’ fuel - proper fuel. Our brains need foods rich in antioxidants, healthy fats, vitamins and minerals. These provide the brain with energy and protection, as well as support a healthy gut and inflammation response. A healthy gut means the hormones and neurotransmitters that affect cognitive function are working properly - the cycle can operate the way it should.
Try incorporating these foods into your diet: avocados; beets; blueberries and other berries like strawberries, blackberries, and raspberries; bone broth; broccoli and other cruciferous vegetables like cauliflower, kale and Brussels sprouts; celery; coconut oil; dark chocolate; egg yolks, extra virgin olive oil; green leafy vegetables; rosemary and other herbs; salmon; turmeric; walnuts and other nuts.
#2 Break a Sweat
Regular cardiovascular exercise increases your heart rate and increases blood flow to the brain and the rest of the body. According to a recent study, individuals who were highly physically active showed 38% less risk of cognitive decline, and those who did low-to-moderate level exercise also showed a significantly 35% reduced risk. So don’t be afraid to break a sweat - it’s good for your brain!
What form of exercise do you want to start incorporating?
#3 Challenge Your Mind
The brain needs exercise to stay in shape, right? So challenge it daily with activities that stimulate it and keep it sharp. Research has shown that challenging your mind in this way can boost your memory, concentration, and focus. It can even make daily tasks quicker and easier if you make it a regular thing. So what kind of activities can you do?
Put together a jigsaw puzzle, do a crossword puzzle, or play sudoku. Engage in a card game like solitaire, bridge, rummy, or poker. Play an instrument. Don’t know how to play? Pull up videos online and learn! Read a book - or two. Research has shown it strengthens your brain by improving connectivity.
#4 Use Essential Oils
You can absolutely use essential oils to love on your brain. First of all, let me share this amazing nugget of information with you. Our sense of smell is the only one of our senses that connects to the limbic system, the emotional control center of our brain. This system supports things like behavior, motivation, and long-term memory. It’s even connected to the parts of the brain that control heart rate, hormones, blood pressure, breathing, and stress. So grab those essential oils - from Young Living - and use them! Diffuse them or apply them topically and inhale! Here are some good ones to grab…
- Peppermint - purifying & stimulating to the conscious mind
- Rosemary - creates an environment conducive to work or study
- Clarity - promotes feelings of stability, focus, & a sense of productivity
- Brain Power - creates clarity & stability for an environment conducive to work or study
- M-Grain - creates an atmosphere conducive to releasing tension & daily stressors
- Geneyus - promotes an atmosphere for inspiration, productivity, & positivity
- Common Sense - promotes feelings of clarity & stability
#5 Implement Quality Supplements
Ideally, you would get all the nutrients you need to support your brain from the food and drinks you ingest. However, that’s not always practical nor achievable for all. You might want to consider adding in some quality supplements to your daily routine. Young Living has plenty to offer in this department, plus they’re essential oil-infused, which makes them even more powerful. Here are some you might want to look into…
- MindWise - supports cognitive health using CoQ10, ALCR, GPC ingredients, turmeric, fruit, & premium essential oils
- NingXia Red - an antioxidant drink that provides a nutritive infusion for whole-body support
- OmegaGize³ - combines the power of omega-3 fatty acids, vitamin D3, & CoQ10 along with essential oils to support normal brain function
- NingXia Nitro - a delicious wolfberry drink that increases cognitive alertness & enhances mental fitness
- Master Formula - a full-spectrum supplement that provides vitamins & minerals that supports brain function and more
- Super B - a comprehensive B-vitamin supplement that supports a healthy mood & cognitive function
#6 Rest & De-Stress
When keeping brain health at the forefront of your mind, you most definitely want to do your best to get proper rest. Sleep deprivation or non-restorative sleep can have quite a negative impact on your cognitive functioning - things like memory and judgment impairment, mood swings, headaches, and clumsiness. When you are sleep-deprived, you can actually over-exert a portion of your brain that can impair things like concentration, alertness, and coordination. So how do you ensure you get enough rest? Here are some suggestions…
- Get around 7-9 hours a night of sleep; preferably around the same time every day.
- Get regular exercise. Not only can it help increase the effectiveness of your sleep, exercise can help you release tension and stress.
- Spend time without screens and other technology distractions. Meditate, stretch, read… give yourself time to unplug as you end the day.
What other ways can you help reduce your stress and get more rest?
#7 Honor Your Mental Health
Not only does the physical health of your brain matter, but the emotional health of your brain matters as well. Depression can actually lead to impaired brain function, learning, memory, and attention. It can even reduce the speed at which your brain processes information and lead to other things like poor psycho-social skills. We don’t want that!
But don’t try to “fix” something like depression on your own. Seek out help from others, ideally from a licensed healthcare professional. The Substance Abuse and Mental Health Services Administration is a great place to start your journey to better mental health: https://www.samhsa.gov. Love your brain from the inside out!
What are some ways you can keep a positive attitude and boost your mood? Share your tips! ❤️
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Acne, psoriasis, eczema, hair loss, dermatitis, brittle nails - all these can be signs of an imbalanced integumentary system. We all want healthy hair, skin, and nails - don’t we? These are all part of the integumentary system and need to be continually supported. But how
Basics of the integumentary system-your hair, skin, and nails - and how to support them!
So often we look at our hair, skin, or nails and think it only needs support from the surface, but that is definitely not the case! Now don’t get me wrong, taking care of those things topically matters. But what I want to challenge you with today is to focus on what’s happening on the inside and how it affects what you see happening on the outside.
Our body is a complex web of interworking systems. When your liver is abused, you might start to notice it in the color of your skin. When your gut isn’t working properly, you might start to notice things like psoriasis or eczema. When your hormones are imbalanced, you might start to see an increase in acne or hair loss. See how it all connects?
Well, don’t let that overwhelm you. Today we will discuss the basics of the integumentary system so you can see the whole picture. Then we will talk about some of the WORST things you can do and some of the BEST things you can do for your hair, skin, and nails. We want you to leave feeling more empowered than ever!
#2 Learn the Basics: What is the integumentary system?
So what exactly is the integumentary system? Well, to put it simply - it’s your hair, skin, and nails. To put it more scientifically, it’s the epidermis, dermis, hypodermis, associated glands, hair, and nails.
The integumentary system is the largest organ of the body! It forms a physical barrier between the outside environment and the inside environment of our bodies. Its main job is to protect all the vulnerable things within as well as maintain them. It’s your body’s first line of defense against pathogens so it plays an important role in immunity. This system also orchestrates wound healing, regulates body temperature, helps to synthesize Vitamin D, and detect stimuli.
Your skin is a tightly knit network of cells, making it very durable against everyday wear and tear. The epidermis is that top layer that you can see and feel. The dermis is the layer below that, which contains blood and lymph vessels, nerves, sweat glands, and hair follicles.
Then there is the hypodermis. It’s the connective tissue that provides additional cushion and insulation through fat storage. It also connects the top layers of skin to underlying structures like muscles and organs.
Hair comes from the epidermis but grows its roots deep into the dermis. It mainly serves to protect the skin, increase sensory function, and aid in regulating body temperature. Hair also filters harmful particles from entering the eyes, ears, nose, etc.
Nails form as layers of keratin on the tips of fingers and toes. Nails have an important job - to protect the fingers and toes, which are prone to repeated trauma. Nails also help increase the precision of movements and enhance sensation.
Now that you’ve got the basics down, let’s see what things can DISRUPT this intricate system
The Worst Foods & Substances for Skin
Ok, I know you’ve been dying to know. What things are you eating or using that is causing flare ups in your skin, abnormal nails, and hair loss? Well, it could be a combination of things from poor gut health to hormone imbalance to topical microbial imbalances. So let’s break it down and focus on some of the main culprits…
- Sugar: A diet high in sugar from simple carbohydrates can actually damage the collagen and elastin our body naturally produces, the proteins that give your skin shape and structure. Sugar consumed in this form can also cause blood sugar spikes, which can increase inflammation within the body and cause acne breakouts and exacerbate issues like eczema, rosacea, and psoriasis.
2. Inflammatory Foods: Processed meats, fried food, high amounts of alcohol, soda, candy, and refined grains are all considered foods that can increase inflammation in the body. Gluten and dairy can cause issues for some as well. You may also want to consider your sources for fat. Highly processed refined vegetable oils are rich in omega-6 fatty acids. While this isn’t necessarily bad, it can cause inflammation if it’s not met with an appropriate level of omega-3 fatty acids (fish, avocado, nuts, seeds, etc.).
3. Stress: Chronic stress can lead to a plethora of issues, one being candida (yeast) overgrowth and issues with the digestive system - which we know plays a major role in what our hair, skin, and nails look like. When stress is present, the body naturally produces a higher level of cortisol. Cortisol increases sugar in the bloodstream and since candida feeds off of sugar, it can grow at a rapid rate. It can also alter the immune system’s ability to respond appropriately.
4. Medications & Antibiotics: While medications and antibiotics have their place in today’s approach to health, they can most certainly have an effect on the body - and it’s not always positive. Not only can some have unknown side-effects, but many can cause digestive or hormonal imbalances, which most certainly can manifest itself in the hair, skin, and nails. Painkillers can actually reduce your glutathione levels, which is considered one of the body’s most important antioxidants and detoxifiers. They can also be quite taxing on organs like the kidney and liver, which we need for removing toxins in the body.
5. Toxic Products: Your skin is your biggest organ and it absorbs what you put on it. Think about all the products you use in a day - lotions, makeup, soaps, cleaners, laundry detergents, body sprays - the list is long! Our skin absorbs those ingredients and they enter our bloodstream. Products that contain harsh chemicals, parabens, phthalates, synthetic fragrance can wreak havoc on our hormones and can even begin to accumulate in the body… you don’t want that in your system! Your skin needs to be able to excrete toxins and protect your body from intruders, so don’t bog it down with toxic products.
10 Ways to Improve Your Hair, Skin, & Nails
If you read the last post and are thinking, “Oh gosh. I do a lot of these things!”... don’t fret! Now you know and can do better! Wellness is a journey; it requires baby steps to create major lifestyle changes over time. Here are some things you can start implementing to help support your integumentary system.
- Adopt an anti-inflammatory diet. Eat fruits and vegetables every day! There are so many delicious options - peaches, pineapple, mangos, berries, oranges, apples, pumpkin, broccoli, kale, spinach, zucchini, squash, sweet potatoes, spinach, tomatoes, garlic, etc. You can also include things like chia seeds, flaxseeds, beans, chickpeas, lean proteins like turkey and salmon, eggs, herbs, and healthy fats like avocado oil and ghee.
- Consume antioxidants regularly. Antioxidants protect the body from free radicals, which can cause illness and aging. High amounts of antioxidants can be found in these foods: goji berries (aka wolfberries), blueberries, pecans, dark chocolate, artichokes, elderberries, kidney beans, cranberries, cilantro, clove, cinnamon, oregano, turmeric, dried parsley, basil, ginger, and thyme. Another great source is Young Living’s NingXia Red drink. It’s made with a wolfberry puree along with juice from blueberries, plums, cherries, aronia berries, and pomegranates - AND a proprietary blend of essential oils, which also contain antioxidants.
- Choose healthy fats and nutrient-dense foods. The best sources for healthy fats include things like avocados, raw or organic grass-fed butter, omega-3 rich fish like wild-caught salmon or anchovies, coconut oil, and extra virgin olive oil. You may also want to include dark leafy greens like spinach, kale, or collards. If this is difficult for you, consider adding Young Living’s OmegaGize³ and MultiGreens to your supplement stash!
- Support your gut. Microbiome imbalances in the gut can translate to unhealthy inflammatory responses in the skin. Choose foods rich in probiotics to help support a healthy level of good bacteria in the gut - things like kefir, sauerkraut, kombucha, kimchi, miso, raw milk, and brine-cured olives. You may also want to consider taking a probiotic supplement daily. Young Living has a highly potent one called Life 9 that contains 17 billion live cultures from nine beneficial bacteria strains.
- Drink sufficient water daily. Dehydration can lead to dry and itchy skin, brittle nails, loss of skin elasticity, and more. You should strive to drink half your body in ounces per day. Add a citrus Vitality oil of your choice to boost the flavor and add some antioxidants!
- Support your detoxification pathways. Your liver and kidney are two of your body’s major detoxifying organs. You need them to be working properly in order to remove toxins and even do things like excrete excess hormones so your skin can display a healthy inflammatory response. Two Young Living products that come to mind are JuvaPower, which supports healthy liver function, and K&B tincture, which supports normal kidney and bladder function.
- Monitor your exposure to harmful UV rays. While exposure to sunlight has its benefits, it is important to note that overexposure to UV rays can cause skin to age prematurely and even cause damage to hair and nails. It can also increase your risk for skin cancer. Consider using Young Living’s Mineral Sunscreen, which is free of harsh chemicals and made with zinc oxide.
- Mitigate stress levels. Stress can trigger inflammation and accelerate the aging process. Find ways to incorporate rest and relaxation into your schedule, allowing your body to get the proper sleep it needs. Some of my favorite essential oils to encourage a calming atmosphere are Stress Away, Peace & Calming, Frankincense, and Northern Lights Black Spruce. You can diffuse/inhale them or apply them topically.
- Choose non-toxic products. To reduce the amount of toxins your body is exposed to, consider using clean products from Young Living. Their products will never contain formaldehyde, artificial dyes, petroleum, mineral oil, sulfates, or parabens. Young Living has an entire line of personal care products like lotions, soaps, dental care, hair care, makeup, and more! You can even find replacements for your household cleaners and laundry soaps in the Thieves line.
- Implement quality supplements. Sometimes there just isn’t enough time in the day to get all the nutrients and vitamins our bodies need, so we supplement. But not all supplements are created equally. Young Living’s are all backed by their Seed to Seal quality commitment and infused with premium essential oils to increase their bioavailability in the body. Choose some great skin-loving supplements like these to add to your routine - Sulfurzyme (we will talk about more in depth next), Mineral Essence (contains royal jelly!), Super C, Super B, Agilease (contains collagen and turmeric), Golden Turmeric, and Thyromin (supports the thyroid). Oh! And did you know that Young Living’s meal replacement, Balance Complete, has zinc and biotin in it? Both of those are two wonderfully supportive nutrients for healthy hair, skin, and nails! Check them out here.
Your body is an amazing web of intricate systems, all working together for one goal - to keep you alive and well - and feeling amazing, of course. If you want healthy hair, skin, and nails, it’s important to give the integumentary system all the support it needs - from the inside, out! simple changes in your daily routine can work. I hope this class left you feeling more equipped to do just that. Begin with one thing - like increasing your water for a week, then go to the next step - but don't stress about this - fit them into your daily routine.
- Information obtained here is meant for educational and informational purposes
- ONLY, and to motivate and empower you to make your own wellness journey based on your own research and partnership with your healthcare provider.
- The statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Summer can be one of the best, most fun times of the year, and it can also be one of the most overwhelming times. We hear a lot of talk about the slow, relaxing days of summer, and that’s true to an extent, but when you have young kids, a job, and a life, summer can feel anything but slow.
Summertime living is easy — or so it seems. Between planning vacations and ball games, trying to get things done at work, and packing your days full of fun activities, the summer can be more chaotic than carefree.
All the little things you’re juggling can add to lots of stress: Contrary to popular belief, a new study from the American Physiological Society says that stress can rise in the summer. The good news? If you’re feeling stressed, you’re not alone, and there are plenty of ways to decrease your stress levels and keep your emotional health in check.
You know we’re going to talk about oils because they are beneficial when we are dealing with emotions, but we are also going to dig into more info and tips.
Pop this blend into your diffuser right now and feel yourself start to relax.
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As far as I’m concerned, it’s never too early to start thinking (and dreaming) about summer…. So, this month we are going to talk all about preparing for the summer months!
Up first, let’s talk about skin. Summer skin is much different than winter skin and the skin on our face is much different than the skin on our feet. One of the best ways to get all skin in summer shape is to exfoliate!
Exfoliation for skin is the holy grail of skincare.
However, too much of it is also bad. When exfoliation is done right, it makes the skin much smoother, cleaner, better, and younger. But if you use an exfoliator that’s a bit rough on the skin, or apply it too much or too often, or, even if you combine two or more exfoliating agents, then it’s very likely that is going to over-exfoliate your skin which can damage your skin’s lipid barrier. When this happens, our skin becomes rosy, puffy, or a bit swollen and can be easily inflamed. This inflammation can then escalate into an acne breakout. Using too much exfoliant also removes too much of the surface layer of the skin, taking away with it all the trapped moisture and your skin can become visibly dry and dehydrated.
The best way to exfoliate your face is to make small, circular motions using your fingers to apply a scrub according to your skin type. My absolute favorite scrub is the satin mint facial. If you are using a brush, make short, light strokes. Exfoliate for about 30 seconds and then rinse your face with lukewarm water. Keep in mind that the water should not be too hot.
When exfoliating other parts of your body like elbows, knees, and feet it may take a more heavy-duty scrub but it’s still important to not get carried away and scrub your skin too vigorously either while you’re washing or as you dry off. When you’re exfoliating, let the product do its job, and don’t feel the need to take off a layer of healthy skin cells by pressing too hard. And after you’re done with your shower or bath, be sure to pat dry rather than rubbing the towel back and forth across your body with all your strength. Over-scrubbing can cause dry skin to peel off before it’s ready to be removed. The scrubbing should be done gently in the shower, and when it’s time to dry, show your skin a little tenderness.
Check out my favorite DIY body scrub here:
Need to grab the oils above? Click Here to shop with me! Once you have that skin beautifully exfoliated, don't forget to moisturize! Check out this blog post to learn more about natural hydration for dry winter skin.
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Summertime is full of fun activities, but do your best to not overschedule yourself. If you’re taking a trip, don’t wait until the last minute to pack. If you’re throwing a party, take it easy on yourself and make it a potluck. The less pressure you put on yourself, the less stressed you’ll be in the long run.
1. Acknowledge and accept your feelings.
Whenever you are experiencing any challenging feeling, it’s always important to stop and acknowledge the feeling you’re having. In this case, acknowledge the overwhelm and try to accept it. Overwhelm is normal and expected when you have a lot going on. Acknowledging and accepting your overwhelm is the first step to letting it go.
2. Determine where the overwhelm is coming from.
We feel overwhelmed when there is too much of something: too much to do, too many feelings, too many things to think about, too many people or things pulling us in too many directions… you get the idea! After you acknowledge that you are overwhelmed, ask yourself what’s causing the feeling. For me, it’s often caused by the feeling that I have to give all the people and all the things all of my attention right now and I have to do it all perfectly. That’s a very overwhelming feeling!
3. Figure out the truth.
Once you know where the overwhelm is coming from, you might notice that you’re telling yourself a story that isn’t true. Like in my example from above, it might feel like I need to take care of everything all at once and I need to do it all perfectly, but that simply is not true. The truth is that some things can be set aside for now. The truth is that everything will be okay if I let go of perfection.
4. Ask yourself what you need.
This step can be challenging at first but it is so important. Once you know that you are overwhelmed, you know what’s causing the overwhelm, and you’ve been honest with yourself about it, it’s time to ask yourself what you need right now in this moment. Maybe you need to tackle a task and get it out of the way, maybe you need a break, or maybe stepping outside for a walk will help tame your overwhelm. There is no right or wrong answer here, just figure out what will give you a bit of space to breathe and feel a bit calmer.
5. Take one small step.
Now that you know what you need, take one small step to help yourself. If you need a walk, take one. If you need to check something off your list, do it. One small step will usually lead you to one next step, and before you know it, you’ve calmed yourself down and you’re ready for the next thing.
I hope you find those tips as helpful as I have!!! See you next week!
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