Increase Your Energy

Do you have trouble getting up in the morning and falling asleep at night? Then these little changes can make a big difference in your life.

 

#1 Avoid stimulants

Although energy drinks and coffee may give you a temporary boost of energy, they also create a cortisol surge, which will make it nearly impossible for your body to manage stress in the long run. Therefore, try to avoid caffeine, alcohol and cigarettes, as these stimulants can cause additional restlessness at night. Instead, opt for some healthy energy boosting alternatives like green tea, matcha, mate, guarana, dark chocolate or raw cacao.

 

#2 Get some sunshine daily

Vitamin D, also known as the sunshine vitamin, contributes to balancing mood and fatigue. According to studies, a vitamin D deficiency may cause a lack of energy, including depression and chronic fatigue. The majority of the vitamin D comes from the sunlight, only a small amount is found in foods. Sun exposure also boosts serotonin levels, which can improve mood and help you sleep better at night.

 

 #3 Stretch yourself

Stretching is both a relaxing and rejuvenating activity that can help you unwind and release tension or help increase your energy levels during times of fatigue. Stretching helps fatigued muscles that have been stuck in one position and provides a number of additional benefits, that can help improve your overall physical and mental well-being.

 

#4 Cinnamon

According to a 2005 study from the North American Journal of Psychology, chewing cinnamon gum or even more effective, sniffing cinnamon-scented things has been shown to increase attention, memory and energy. To beat the afternoon slump, pop a piece of cinnamon gum, put cinnamon in your smoothies and yogurts or sniff on cinnamon essential oil.

 

 #5 Nature

Get outside as often as you can. A change of scenery can change your mood immediately and give you a quick energy boost. A 2009 study from the Journal of Environmental Psychology found, that just 15 to 20 minutes outside can increase your energy as much as an espresso. Other studies have shown that even five minutes in a green environment upped the participant’s mood and self-esteem.

 

#6 Go nuts

Compared to other common snacks, nuts have an optimal nutritional composition of healthy fats, protein, fibre and important minerals like calcium, magnesium and potassium. Healthy fats help you stay energized and full, and fibre helps the body digest the food slowly. So, if you feel tired, grab a handful of cashews, almonds or walnuts.

 

#7 Stay hydrated

This is the most important point when it comes to increasing your energy-levels. A 2015 British study found that one in five people who went to their doctors complaining of chronic exhaustion were actually just dehydrated. Even mild dehydration can slow your metabolism and sap your energy. The solution is simple – drink at least eight, 8-ounce glasses of water each day.

 

 #8 Avoid Stress

First of all, you have to identify all the stressors in your life, and then step-by-step or drastically reduce them. We all have particular circumstances in our lives that cause stress. If we can identify these triggers, we may be able to avoid them or reduce their impact. I suggest you think of triggers in three categories: people, substances and situations.

 

#9 Yawn

No joke! Yawning is your body’s way of cooling down the brain, essentially waking it up.

 

#10 Get movin

California State University have found that a brisk 10-minute walk can boost energy — more than a candy bar, for up to two hours. Get up as often as you can and move! Physical activity is important for staying fit, but it also promotes a feeling of well-being and increased energy. Pick activities you enjoy like walking, running, or biking and do at least ten minutes of physical activity each time. Aim for 2 hours and 30 minutes of moderate to vigorous physical activity each week.

 

 #11 Change your diet

Sugar and processed foods are very stressful for your body. Especially sugar has an enormous impact on your mood and adrenals. The first thing you have to do is avoid all kinds of processed food. This will bring your blood sugar levels back into balance, and take an enormous burden of those poor tired adrenals. Try to eat a healthy, well balanced diet and check your vitamin B levels. Your body could be missing important nutrients and might need more iron, zinc, potassium and magnesium as well.

 

 #12 Food intolerances and allergies

More and more research is pointing to a link between food allergies and sensitivities and chronic fatigue syndrome. Allergies to certain foods, pollen, metals and other environmental chemicals may be causing the rising number of individuals with chronic tiredness. Visit your doctor for a check-up.

 

 #13 Eat small, frequent meals

If you’re skipping breakfast and eating a big lunch, you’re sabotaging your morning AND afternoon productivity. Any time you eat too much, you’ll feel tired and pigged out. To maintain a consistent energy level throughout the day, opt for several small meals with snacks in between. Eating this way, ensures that your body is consistently supplied with fuel throughout the day.

 

 #14 Try some superfoods

If you have sugar or caffeine cravings, get some superfoods instead, like goji berries, dark chocolate or raw, unsweetened cacao. Goji berries are high in iron, Vitamin C and provide a lot of health benefits. Raw cacao can be consumed as a powder in a smoothie or yogurt. It is also full of minerals and nutrients with healing properties, such as the compound theobromine, which provides energy to the body and mind.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Time To Detox!

Do you feel puffy, bloated or tired and struggle with digestive issues? :

Signs that detoxification is needed

  • brittle nails and hair
  • fatigue
  • digestive problems
  • acne and irritated skin
  • frequent allergies
  • infections
  • puffy eyes or bags under the eyes
  • bloating
  • menstrual problems
  • unexplained headaches

 

How to detox on a daily basis:

 

#1 Eliminate toxins from your life

First, stop your toxic consume. Eliminate nicotine, alcohol, coffee, refined sugars, saturated fats, pesticides, but also stress and negative thoughts.

 

#2 Start your mornings with a glass of hot lemon water

Drinking a glass of warm water in the morning is the best thing you can do to kick-start your digestion and metabolism. Squeeze in half a lemon and drink it 15 minutes before breakfast. Lemons are packed with vitamin C, stimulate the liver, and help your body to flush out toxins. Drink it during the day as often as you want.

 

#3 Eat detox-food

Organic fresh fruits and vegetables like papayas, beets, radishes, spinach, cucumber, cabbage, broccoli, artichokes, spirulina, and chlorella are excellent detoxifying foods.

 

 #4 Don’t snack all the time

This allows your body to fully and properly digest all of its food so that it can devote more energy to cleansing as the digestive system rests.

 

#5 Breathe deeply!

This is the easiest way to detox. Our bodies are designed to release 70 percent of its toxins through breathing and need the right amount of oxygen to function properly. Close your mouth and inhale deeply through your nose for a count 4, hold your breath for 7 counts, then exhale through your mouth for a count of 8. Repeat it at least four times a day.

 

 #6 Oil Pulling

Oil pulling is a fantastic oral detoxification procedure that is simply done by swishing a tablespoon of oil (typically coconut oil or flaxseed oil) in your mouth for 10-20 minutes. Oil pulling works by cleaning the oral cavity in a similar way that soap cleans dirty dishes. It literally sucks the toxins out of your mouth and creates a clean, antiseptic oral environment that contributes to the proper flow of dental liquid that is needed to prevent cavities and disease. After swishing, spit it out and brush your teeth.

 

 #7 Drink tea!

Green and herbal tea is full of antioxidants. It hydrates you and fills you up. Choose dandelion root, burdock, and milk thistle, they help the liver to get rid of toxins. Plus, drink at least two quarts of water a day.

 

 #8 Take it easy

Life is too short to stress yourself all the time and to worry about everything and everyone. Learning to deal with pain, stress, and change is the best way to minimize the negative effects on our lives. Generating positive emotions is the most important key to detoxify the mind.

 

 #9 Exercise & Sweat

Exercise increases the blood flow promoting better circulation to pump white blood cells through the body and help organs cleanse themselves effectively. It can kick-start the natural detox process as it flushes out the lungs and cleanses the skin as we work up a sweat. In addition you can also have a sauna so your body can eliminate waste through perspiration.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

What Your Nails Say About Your Health

You might not give a lot of thought to your nails, aside from painting them or filing them! But did you know, your nails can actually give you some clues about your health? Next time you’re getting ready to do your nails, give them a quick check over for these signs.

 

Brittle nails

Do your nails break easily or seem to crack and split once they do start to grow? There are a few reasons why this can happen. Firstly, if you regularly work with chemicals or tough cleaning products and don’t wear gloves, that can explain brittle nails. Some nail products, particularly acrylic, gel and other long-wear polishes can also leave the nail underneath thin and prone to breakage. To help your nails become stronger, try eating more foods with vitamin H (also known as biotin). These baked mushrooms stuffed with quinoa are a great way to naturally get more biotin in your diet, thanks to the mushrooms and grains.

 

White spots

If you have little white spots on your nails (I’ve heard people call them ‘nail clouds’ haha), you might have been told you need more calcium. Most of the time, these white spots are caused by trauma to your nail — like a bruise on your skin. These spots will usually disappear on their own.

 

Pale nails

The skin underneath your nails can vary in colour, particularly if you are feeling cold! But if your nails look pale, this might be a sign that you aren’t getting enough iron. A deficiency in iron can reduce the amount of oxygen carried in your blood, and your fingertips can be one of the first places to show this. Make sure you are getting enough iron, or chat to your healthcare professional to rule out any issues.

 

Yellow nails

There’s a few reasons why your nails might be yellow. Dark nail polishes can leave a stain on your nails, which may be causing a yellowish tinge. Another cause may be a fungal infection, which may cause parts of your nail to look powdery and yellow or white in colour. Fungal infections are usually in the nail bed and the nail plate, so applying creams often won’t clear up the problem. Instead, you may have to visit your healthcare professional for an oral medication.

 

As I love to say girls, a healthy outside starts from the inside! Your nails might be trying to give you a hint that you need to take a look at what you’re putting into your body (or not putting into it!). Remember, a healthy diet can have lots of positive effects on your body, including stronger, healthier fingernails.
Wherever you are in the world, have a lovely day ❤

A, x (1)