Over the past several years we have gotten further away from the natural lifestyle that God intended for us to live for the best health we can have on this earth. Instead of turning to the products and resources He has placed here for us, that are meant to attack the root problem, we turn to medications and other expensive treatments that just stop the symptoms and ignore the true problem…while at the same time creating even more health side effects we didn’t bargain for.

6 Things that Weaken Your Immune System

1. Lack of Vitamin D – Vitamin D is very important to a strong immune system. More and more evidence is showing that a vitamin d deficiency is a big culprit in increased susceptibility to infections and illnesses.

2. Stress – Chronic stress has been shown to suppress protective immune responses, weakens our internal organs and leave us more susceptible to disease. It actually really confuses your immune system. It triggers immune overreactions and under-reactions. The overreactions can leave you struggling with autoimmune symptoms. Immune system under-reactions could leave you catching every cold, flu, or other bug that’s going around. It’s a hard one to avoid, but it is one that we all need to reduce in our daily life for optimum health.

3. Sugar and Processed Foods – Consuming refined sugars can cause chronic inflammation in the body, and it has been shown to shut down white blood cell production for up to five hours. Processed foods and diets high in sugar can cause gut damages (the first line of defense in the immune system), and cause other organs, such as the brain, heart and liver to not function properly.

4. Lack of Good Quality Sleep – It’s not just getting enough sleep, though it is important to get at least 7 hours, but you also need to be sure you are getting GOOD QUALITY sleep. When you aren’t getting enough quality sleep, or enough sleep in general, your immune system won’t be able to function properly. Try turning off your devices at least an hour before bedtime and sleep in a dark, cool (but not cold) room.

5. Lack of Physical Touch – Physical touch has been shown to boost the immune system. Hugs strengthen the immune system…The gentle pressure on the sternum and the emotional charge this creates stimulates the thymus gland. This regulates and balances the body’s production of white blood cells. Hugging also induces the “stress buffering effect”, where the individual who is hugged often is less likely to become sick due to stress-induced illness.

6. Using Harsh Chemicals and Cleaners – In order to keep the immune system continuously protected from very harmful bacteria and viruses, the microbiome of our skin requires some level of pathogens and bacteria. Using all these harsh cleaners and anti-bacterial soaps destroy the natural dirt that our body actually relies on to stay healthy. Researchers have found that exposure to outdoor microbes (such as dirt) is linked to a stronger more robust immune system.

6 Things to Boost Your Immune System

After finding out everything that damages our immune system, it’s always nice to know what we can do to get our defenses back up and in working order again.

1. Probiotics – Did you know that your gut health and immune system are linked? Seventy to eighty percent of your immune tissue is located in your digestive system. The gut is often the first entry point for exposure to bad bacteria, so protecting your gut is an important part of keeping your immune system in good condition. This is where probiotic foods and supplements some in. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

2. Vitamin C and D – Vitamin C foods contain anti-inflammatory and antioxidant properties. Studies have shown that getting enough Vitamin C in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of some illnesses, such as the common cold.
Knowing that the lack of Vitamin D leaves us much more susceptible to illnesses and infections, it stands to reason that getting more Vitamin D will help to boost our immune system. Traditionally, the human vitamin D system begins in the skin, not from the foods you eat. You can consume supplements or Vitamin D rich foods such as raw milk and wild-caught salmon, whitefish, sardines or tuna, but the most effective way is through natural sunlight.

3. Eat Whole Foods – A strong immune system starts in your gut. Think of the gut as the first line of defense against enemy invaders. That means what you put into your digestive system has the power to either harm or help you. Eating whole, organic foods helps to provide your body with the nutritional ammunition it needs to fight of sickness, and protect your gut from damage.

4. Exercise – Staying active and incorporating exercise into your daily and weekly routine is important to a strong immune system. It not only keeps your body in good shape and gives it energy to fend off nasty invaders, but it can also improve the gradual deterioration of the immune system.

5. Herbs – Antiviral herbs inhibit the development of viruses and boost the immune system, helping it to attack viral pathogens that are harmful to the body. Some of the top antiviral herbs include Echinacea, Elderberry, Garlic, Licorice Root, Oregano and Sage. You can incorporate these into your health routine through herbal teas, essential oils, and cooking.

6. Proper Hygiene – It goes without saying that proper hygiene (washing hands after coughing or sneezing, or if you are sick) is important for making sure we avoid germs and bad bacteria. But here is something you may NOT know: don’t clean too much! There is a balance…and you know, a little bit of dirt and mud and GOOD bacteria is also good for the immune system.

Well, it is 2021! The holidays are over, the Christmas decorations are coming down, friends and family have departed for their homes and it is time to return to go back to our regular daily routines. But even though the holidays are over that doesn’t mean the cold and gloomy winter days are.

On those cold, cloudy winter days it is tempting to let the weather dictate your mood… but it doesn’t have to.

It’s easy to take a break during the holidays and not stick to your normal routine of diet and exercise. I mean, come on! It’s a holiday! We have to take SOME breaks, right? But once it is all over and the new year has begun…it is really hard to get back into the swing of it again. And…let’s admit it, we feel rather sluggish and lazy, and the cold and gloomy days of winter make us feel less than excited to start again.

But there comes a time to get off the couch, leave the Christmas leftovers behind and get back into the old groove in a new year. Don’t let your break go on for too long or it will get harder to get out of and your body will feel worse…and that is when we face the temptation to give up before we are even two months in. Here are a few important ways to get yourself out of the slumps and re-energize your mind. Start out slowly at first if you have to…but keep on going!

Drink, Drink, Drink

I know drinking a lot of water is harder to remember during the winter months, than it is when we are really active, hot and sweaty…but it is just as important to avoid getting dehydrated during winter as it is in summer. It helps avoid low energy levels, fatigue, headaches and improve your mood.

Drinking plenty of water is essential to good health, and I believe should be one of the top items on the list for the new year…and all year long. water helps improve the digestive system by helping to keep things moving and clear out waste, clean the blood, and aid the detox process. It can also improve the appearance of your skin, giving you a healthy glow, and help your eyes look brighter and your hair shinier!

Exercise

Not only does this help get rid of those unwanted holiday pounds, but getting back into a workout routine also boosts your happiness and energy levels. Experts discovered that low-intensity workouts, such as a leisurely stroll, caused a drop in fatigue levels and a 20% energy boost! Some good news after the holiday slump!

Exercise could also be an answer for helping you face going back to work! One study found that employees who worked out on work days felt less stressed, happier and were more productive than on days when they skipped a workout.

Joyful Smells

Odors can have a rather big effect on our mood. Some smells can make us feel yuck and give us a headache, thus putting us in a foul mood, or they can relax us, clear our brain and make us feel happy. This makes aromatherapy a great way to help improve your mood and boost your brain focus.  Smell is the strongest of the sensations and is best able to influence brain activity. Olfactory bulbs are part of the limbic system and directly connect to the regions of the brain that process emotion and learning. This is one reason why a certain smell will trigger a memory or remind us of someone or something.

It is always important that you are inhaling CLEAN smells, and not a bunch of toxins (even though they may smell wonderful). So maybe switch out those candles for a diffuser with essential oils, such as: Peppermint, Rosemary, Lemon, or Lavender. Find your happy scent and enjoy!

Retrain Your Eating Habits

What you feed your body will either fuel and energize it, or weigh it down, making it sluggish and depressed….not to mention, sick. It’s time to put away those leftover desserts, baked goods and Christmas candy, and pull out the greens! Getting back into a diet of clean fruits and vegetables and whole, organic foods rich in vitamins and nutrients (such as omega-3 fish and foods), can help FUEL your body, feed your energy and get your body and brain out of the holiday fog and gloom…even on those grey gloomy days!

When we think of getting into shape we all probably automatically think of working out, building muscle, losing weight and getting toned. But I believe we tend to forget to get, or keep, our brains into shape.

1. Diet

What you put into your second brain effects your first brain. When you consume foods that make your body feel sluggish and dull it stands to reason that it would also make your brain sluggish and dull. We like our brains to be sharp and active, full of energy just as much as our bodies are.

So it’s time to dump out all those highly processed foods, full of preservatives and GMOs, high in fake sugar and dyes, and start filling up on good whole foods and lots of fruits and vegetables. Just to get you started, here are some favorite brain boosting foods:

Avocado – Don’t give them a bad rap because of their high fat content! It’s GOOD fat, guys! Rich in Vitamins B, C and K and folate, avocados can help prevent blood clots and can improve your brain function and memory.

Blueberries – High in antioxidants, they are a major brain boosting food AND they taste AMAZING! Packed full of Vitamin C, Vitamin K and fiber, blueberries are good at protecting your brain from stress.

Broccoli – Along with any leafy greens, broccoli is a great brain booster. It is high in Vitamin K to help sharpen your memory…and loads of Vitamin C and fiber!

Dark Chocolate – Hands off the Hershey’s Kisses! Not ALL chocolate is the same. The darker the better! Actual dark chocolate, minimally processed is full of antioxidants and flavonols to improve brain function and help the blood flow to the brain.

Salmon – Salmon is high in Omega-3 fatty acids, which can help reduce brain fog and improve memory and focus. BUT…avoid farmed fish, which can be very high in toxins and mercury. Go for wild caught Alaskan salmon (which tastes wonderful, by the way ).

2. Exercise

An increased heart rate increases blood flow to the brain, sending in more oxygen and nutrients. This boosts your mood and reduces stress by releasing those “happy hormones and chemicals”, dopamine and endorphins…while sweeping out the stress chemicals.

Exercising gives you more energy during the day and helps you sleep better at night, which we KNOW improves brain function and improves memory.

If you are not sure where to start, or have not worked out in a while, here are some ideas. And remember, start out small and build your way up. It’s not worth hurting yourself!

Running/Walking  – Running is not everyone’s favorite thing (it’s not mine, for sure), and it can be hard on the back and legs if you do it wrong. But, if you do it right, it is still a good way to increase your heart rate and build up your endurance. Walking is also a good, and slower, way to do it.

Biking – It’s easier on the joints than running, and it is also a good way to build up endurance and increase your heart rate.

Dancing – Who says you can’t have fun while you are working out??

Swimming – You can get some good exercise AND cool down during the summer! A double win!!

Stair climbing – This one is easy to do. You can find stairs anywhere! It’s pretty easy on your joints, but it can still get your heart rate up (especially if you do it several times). TIP: Whenever you can, opt for stairs, instead of an elevator or escalator.

3. Be Intentional with Your Thoughts

They have a lot of power. What you put into your mind, believe it or not, effects your brain’s health. If you take everything in, think on every dark, sad, depressing thought, all the fears, negativity, lies, what ifs and unknowns in life, it starts to bog you down and control your brain.

I have talked about the importance of our emotions in health, and really being mindful of our thoughts and emotions. You can check out that article HERE.

The main point is this:

What affects the brain affects the entire body. Be vigilant to protect it and keep it going strong. Especially as we get older and things in this world are intent on tearing it down.  Remind yourself of truth… start quoting scripture to yourself. Have a few memory verses to say when all the negative thoughts start to pour in. So…stop LISTENING to yourself and start TALKING to yourself.

Bonus: Essential Oils

Aromatherapy is also a good way to boost your brain health. Here are some favorites!

Lemon/Orange – Citrus oils are great for uplifting your spirits and body and promoting clarity and boosting your mood and focus.

Peppermint – This is also an uplifting oil that can help boost your memory and concentration.

Vetiver – Can help soothe anxiety and nervousness, and also improve sleep.

Jasmine – It is an uplifting smell and can help ease stress and anxiety.

Lavender – This is a good oil for easing stress, relaxation and helping to promote sleep.

Being active is a good thing, right? I mean, if we weren’t active our bodies would get all bent out of shape, we would lose energy and our muscles would be super weak. Not to mention we would go stir crazy.

Be Specific

Working out goes beyond just being active. It is important to remember that our body is made up of many parts, and each part needs to be worked and used correctly. They help support each other. That is why, when we work out, we need to work out specific areas of our body. Don’t just pick one form of exercise and stick with it, though that is not all bad. You can have your favorite exercise, but it is also a wise idea to add in a few more that target some specific areas that can be problems and cause some pretty popular pain.

Here are a few favorites that don’t take very long, and you can do them just about anywhere:

• Squats – Targets the glutes and thighs… and even a little bit of your back (feel the burn!).
• Planks – Targets the glutes and abs, even arms and shoulders.
• Sit ups – Targets the abs
• Push ups – Targets abs, chest and arms
• Lunges – Targets the legs. Pulsing to this one adds a little extra “feel good burn”.

At Work

• Desk stretches – 1. “Shrug” bring your shoulders up to your ears and roll them back down.
                              2. “Reach for the Sky” stretch both arms as high as you can and hold for several seconds.
                              3. “Roll the Head” from side to side, back and forth, and in a circle.
                              4. “Open Chest” stretch your arms behind you and clasp your hands together. Hold for a                                         few seconds.
• Sitting on an exercise ball – This helps you keep better posture and helps to strengthen your back and core. Plus… you can bounce in place and roll! Just don’t have so much fun you keep falling off!

How Much?

Your daily workout routine does not have to be all at once. Sometimes you should break it down into smaller time spots… spread it throughout your day to keep you energized and feeling great.

Remember, you don’t have to go and fast and do as much as you can whenever you exercise, that can tire your body out more than keep it strong.

Keep your movements strong and focus on the muscles you are working to avoid injuring yourself and to make the most out of your quick workout.

And… Finally

The most important thing is that it be fun. If it isn’t fun, it’s stress and can actually be detrimental to your health… instead of improving it. We have been trapped into the lie that things that are hard and take time have to be boring. BUT… exercise doesn’t have to be “not fun”. That is all in our minds.

Turn on some of your favorite music. Music that gets you pumped up and feeling like you can take on anything. Try working out in a place that makes you happy, whether that is outside, the gym, or a favorite room in the house. Workout with someone, your best friend or a family member. The added accountability (and friendly competition) helps to keep you pushing on. Diffuse or wear some of your favorite oils. Peppermint is a great one to get you motivated.

It’s that time again people! Are you ready for another bout of achy muscles, inflamed sinuses, sore and raw throat, and having to put your life on hold because you are too sick to function? I thought not.

No one likes to spend their winter indoors because they HAVE to. Sure, we don’t mind staying home and lying around from time to time when we have a choice – we aren’t feeling horrible while we do and we can perhaps get some things accomplished off of our to do list.

We also don’t want to create a domino effect and put our whole family in quarantine (have you noticed how powerfully it effects large families?) Though this seems to be the norm during this time of year, it doesn’t have to be for you. There are some very simple steps you can take to minimize the effects of the winter bug, or even avoid it all together. Here are some of my favorites:

1. Food

80% of the immune system is in the digestive tract. One of the biggest defense tools you can give your body is filling it with lots of good superfoods and staying away from foods that weigh your body down and weaken your defense walls. So load up on some vitamin c, green leafy vegetables, probiotics and even some bone broth (smoothies are awesome). Be sure to chew well so it is easier for you to digest… and eliminate. Hydrate well, guys!

Stay away from those foods that can irritate the gut such as processed/fried foods, sugar and artificial sweeteners.

2. Exercise

It’s generally not thought about, but getting exercise can help you sleep better. It also helps increase circulation and keep your body in good strength for its defense. So keep up that daily workout routine! It will also help keep you warm, if you are not a fan of cold weather.

3. Essential Oils

There are several essential oils that can help build up your immune system AND help build you up while you are down with the bug.   Peppermint, Eucalyptus and Lemon are some of my favorites.

Peppermint and Eucalyptus help to clear the airways and can also help to relax your muscles. Plus, peppermint always smells amazing.

Lemon helps with lymphatic drainage and can help settle your stomach.

*Not every oil is going to work the same way for every person. Muscle testing is a great way for you to find out what oil your body needs. Contact me if you want to know more about muscle testing with oils.

4. Sleep

Getting your rest is an important part of staying healthy. If your body is too tired, it has no energy left to fight off illness. I know it is hard (I’m still trying to teach myself), but sometimes you should just turn off your computer, put away your work and get some sleep.

So go out there and enjoy your winter!

Adrenal fatigue. You probably know someone personally who struggles with it. Or maybe you struggle with it yourself.

In the midst of adult life you can have a high amount of stress, physically, mentally and emotionally – and that takes it’s toll on our body. We let down our guard… and then fatigue decides to come for an unwelcome visit. And decides NOT to leave!

So now you struggle with the constant exhaustion, depression, emotional breakdowns and… maybe even feelings of incapability?

It is all right to be tired from time to time, it is bound to happen in our busy lives. But adrenal fatigue can get dangerous and cause dangerous inflammations and autoimmune diseases. It’s time to nip it in the bud and beat this thing!

If you aren’t struggling with adrenal fatigue right now, don’t be tempted to pass this by, because chances are, you may very well face it in the future at some point. But there are some ways you can be ready for it and have a fighting chance at avoiding it.

For those of you who are struggling with fatigue… good news! There are some tips for battling it… and BEATING it!

Building a defense!

One of the best ways to defend yourself… and have a fighting chance at winning… is to KNOW your opponent. Know what to watch out for to avoid fatigue.

Symptoms:

• • Morning fatigue
  • Difficulty sleeping
  • Poor Focus
  • Irritability
  • Muscle Tension
  • Cravings (Salty or Sweet)
  • Hormone imbalance
  • Feeling overwhelmed

Now, I do want to point out that it doesn’t always mean you have adrenal fatigue if you struggle with some of these symptoms. But it is always a good idea to be aware of them.

So how can we win the battle that has already been going on for some time?

1. Diet

Food is medicine. Food is energy. You need to give your body the nutrition and ingredients it needs to fight this battle that it is up against.

When struggling with fatigue caffeine is NOT your friend. Even if you need to stay awake just TEN  MORE MINUTES to finish a project, it is much better for your body to stop. Caffeine will just mess with your sleep patterns and your adrenals won’t be able to recover the way they are supposed to. So drop the can of soda or the cup of coffee and get to sleep at a decent hour.

Of course we all know sugar and processed foods are a “no no”. Opt for raw honey instead.

Some of the best superfoods for adrenal health that you should get into your diet:

• Coconut
• Avocado
• Almonds
• Vegetables (cruciferous vegetables)
• Chicken and turkey
• Wild-caught salmon

2. Exercise

Keeping in shape and getting just a little bit of exercise a day (a short walk) can do wonders to keep your spirits up and help walk away that fatigue (it will wear it out and it won’t want to stay ).

3. Rest and Relaxation

• Keep a regular sleep cycle. Get some sleep when your body is telling you to. Go to bed at a decent hour, even if you have a lot to do… which brings me to
• Minimize stress. Stress is a big factor in causing fatigue so it makes sense to minimize it. Obviously we can’t take away all stress from our lives, but we can take reasonable steps to decrease it.
• Take a vacation. Sometimes it will do a world of good to just get away for a short time and “leave all your troubles behind you”… within reason, of course.

The biggest tip I can give you is this: LISTEN TO YOUR BODY.

You know your own body. You know what foods help and what doesn’t. You know what makes you relax, you know what you enjoy. Listen to the body God gave you and use the sources He has given you to help your body heal and thrive.

Working in an office? Do you find yourself having back and neck pain, gaining weight, getting sick more, feeling sluggish and fatigued throughout the day… or just feeling plain uninspired and dull? Well, you are not alone.

I know working in an office environment can be tough. It can be boring, sitting at a desk for hours at a time, sitting through meetings can be grueling, conference calls with clients are annoying… Oh, and computer work! Ugh! Don’t you just have days where you want to throw it right out the window?? (There probably would be very few computers left if we all acted on that impulse every time, right? )

But I have some good news for you! Are you ready for this? Listen closely. If you put your mind to it, you can make a big difference in the way you feel physically… and mentally?

How about a few tips on how to stay healthy in your office and make your work just a little more enjoyable? Sound good? Okay! Let’s go!!!

1. Keep Proper Form and Get EXERCISE!

With all the sitting we do (in the car, at our desk, in front of the TV, etc.) we tend to get lazy with our form and start slouching and craning our heads forward, wreaking havoc on our backs and neck. We have heavy heads, and the constant forward head posture we keep from day to day not only hurts our spine, but it could also cause some of those headaches you’ve been complaining about. Make sure your chair is the right height so that your feet are flat on the ground. Keep your back straight (I know it’s hard at first) and place your computer monitor at eye level.

It is also VERY important to get plenty of exercise. Get up from your desk and do some stretches or take a quick walk around the building. Even opting for a standing desk (if possible) can do wonders. If that is not an option you can always try sitting on an exercise ball instead of a chair. Have some fun while sitting at a desk!

2. “You Are My Sunshine!”

A sunny day makes just about everyone feel happier, right? But I know that sometimes working in an office makes sunlight EXTREMELY limited.

During your lunch break, try getting a change of scenery. Eat lunch outside on pretty days (try even taking a walk!). Even if the day is grey (or rainy) getting out of the building and eating lunch in your car is a small way to get a relief from the everyday dreariness of indoors (and make you more productive)!

3. A Little GOOD Food Goes a Long Way

When we are sitting at a desk for many hours (and not very active) we tend to snack… A LOT. And it’s usually vending machine snacks that are full of sugar and artificial ingredients. When we fill up on these snacks we are harming our body more than we are actually feeding it. Because, let’s be honest, how many times are we snack and ACTUALLY hungry? I know I can tend to stress eat… or eat just because I am bored.

Eating a bunch of sugary snacks every day can take it’s toll on your body. Being inactive and a lot of unhealthy snacking causes unwanted fat (and weight). It can also make you susceptible to mood swings and irritability… and of course, make you feel just plain sick.

Instead of running to the vending machine or a fast food breakfast stop, opt for stocking your office area with some nuts, fruit and vegetables and, if you have a sweet tooth, try some organic chocolate. But still, you don’t need to snack all the time… even if it is good food.

4. Use Music to Chase Away Stress

There are few things worse for your long work day than starting out in a bad or stressed mood. If you have a long”ish” drive to work traffic can get pretty tiring and stressful. SO…. try listening to some uplifting music or an audio drama. They are great ways to inspire you and get your mind full of new ideas and positive thoughts (and away from the idiot drivers and long day ahead of you ). And if you are able, listen to music on your phone or iPod while you are working to keep up your spirit during the day.

5. Use Essential Oils

Lemon oil is a great uplifting smell to brighten your day and give you energy. Inhale a little bit throughout the course of the day or put a couple of drops on a cotton ball and place them in your car or around your desk.

For a little extra punch you can add Peppermint oil.

1 drop of peppermint and 2 drops of lemon to a cotton ball (adjusting amount to your preference).

God wants us to enjoy our work and be healthy in the process. I know that sometimes it is necessary to do some work that we don’t really want to and that may not be absolutely perfect for our health, but by making a few wise choices (and with a little determination), we can keep from being sick and miserable.

We all want our kids to be happy and healthy. But how do we do that? What should be on our priority list and where should we draw the line?

The truth is, those are questions I can’t answer for you. Every parent has to make the decision about what is best for their kids. However, there are some general tips that we all should take into consideration. After all, our child’s health should be our main priority.

1. Be Careful of the “Food Trap”

Our society has several “health” foods that they try to sell us for our kids, making us think we are feeding kids good food. But that is not true. So many of those “health” foods have fillers and preservatives hidden in the ingredients… and have next to nothing in the way of nutrients.

Feed your kids plenty of organic protein (found in eggs, raw dairy, and grass fed beef), fruits and vegetables are a must, and good fats are a positive (avocados, salmon, coconut oil). Stay away from processed foods, sugar and artificially flavored and colored snacks.

2. Limit Screen Time

Today kid’s spend the majority of their day sitting in front of the TV or the computer, or on their cell phones. And it’s starting at younger and younger ages. It is not only taking away their childhood, but it’s causing some serious health damages. Too much screen time has been linked to sleep disorders, childhood obesity, less positive brain function and behavior problems. It’s time to detox screen time and get those kids moving…

Which brings me to number three…

3. Dirty is the New Clean

It may seem weird and a little contradictory but this is one of the best ways to raise healthy kids. Let them be kids. Let them get dirty, it won’t hurt them. In fact, it’s good for them. Don’t be overly sterile. Fresh air and nature – a child’s best friend… and a parent’s.

So kick them outside and let them explore and move. Kids have a natural energy that we have been discouraging by keeping them inside and giving them all these devices that keep them glued to a couch. The body was made to move – and that is especially important in young children. And, hey, join them in outdoor activities as well. You could use the exercise, too

Enjoy the time with your kids. They will love it and you will treasure it.

Remember, if you start your kids out with good healthy habits, they will stick as they grow older.

Let me share a familiar picture with you.

You are sitting at your desk, trying to get work done. It keeps piling up. You have pressure on you to get it done… and be perfect in every way. On top of this, you have thoughts swirling through your mind about bills you have to pay this week, papers due the next morning for a really important class, and you and your friend’s relationship has so many changes happening, not all good changes. There is this big weight on your shoulders that you can’t seem to escape. At times you feel like you can’t breathe. You slowly go about your tasks each day, feeling low on energy, and rubbing your aching head while you grab some carb-filled, sugary treat.

I bet you can relate to at least one of these scenarios at some point. And I bet we could all name several more… where the outcome is STRESS.

Stress or Relax?

Choosing between stress or relaxation doesn’t seem like a hard decision. After all, who would want to be stressed and feeling horrible all the time, emotionally and physically? But it isn’t easy to dump stress. Something goes wrong at work or you have a tight deadline at school and it returns, begging you to take it back. It can be very persuasive. So hard to resist and even harder to keep away.

It takes energy to resist stress and not let it consume you. It hides in many corners, taking on several forms. It’s easier most times to just give in and not fight it. But at what cost?

We all deal with stress in our every day lives. Stress over school or work, finances, relationships. If we are not careful, it can control our lives and make us and those around us miserable. It also can have serious health effects.

Some are obvious: struggling with sleep, headaches, maybe sometimes you even have a loss of appetite. But some are below the surface and not as noticeable. Stress can increase cortisol and blood sugar levels, upsetting the body’s normal digestion and throwing our thyroid glands and hormones off kilter.

Unfortunately, we can’t live stress free in this world. But before you pull your hair out over worry about all your problems try some of these simple ways to relieve your daily stress.

1. Exercise 

Get your blood pumping! Exercise is one of the best stress relievers. It releases powerful chemicals in the brain that act as the body’s own painkillers and mood-lifter. Regular exercise regulates the body’s metabolic and psychological processes such as reinforcing moods, blood sugar levels and helping regulate sleep cycles.

2. Diet 

If your body doesn’t feel good, neither will your mind. Having a nutrient-dense diet can help your body deal with stress. Consume good foods that contain vitamin B, magnesium, protein and healthy fats. And avoid processed foods and sugars and too much caffeine that can overload your body and suck it of all that it needs to stay healthy.

3. Write 

Writing out your problems and thoughts (both positive and negative) and the events of the day on paper can help identify the cause of stress, even when we are unsure. It also helps us to look at it from a third person point of view and perhaps see our stress in ways we don’t normally.

4. Do Something You Enjoy

Distraction from the day’s problems can keep negative and burdening thoughts out of your mind. Give yourself (and your brain) a break, read a book or enjoy a game with some friends or family.

5. Essential Oils

There are certain oils that are capable of reducing inflammation, balancing hormones and improving immunity. They can also help to relax your body and clear your mind, making it easier to sleep (which is an essential in keeping stress under control).

6. Pay/ Read Scripture 

I am a big believer in prayer, talking to the One who created the body. It is always best to turn to the Creator. God knows how our bodies work and He knows just how to help us fix the problems. He just wants us to ask. It is also truth that getting the focus off of yourself and your problems and turning our gaze to God, or others, can help with stress. Sometimes we dwell too much on our problems and let them control our minds. Sometimes the best thing for our stress levels is change our perspective.

Each day and its events are gifts. New adventures to live and lessons to learn. Fun times to spend with family and friends, or maybe you are working today or going to school. Whatever the day holds for you, you want to be able to have energy to do what you need or want to do, and you want to be able to enjoy it as much as possible. But let’s admit it, there are those days when the alarm goes off in the morning and you just wish you could stay in bed. You can’t seem to get yourself going. You, half asleep, prepare for the day and slowly make it through the list of things to do (or most of them).

We all have many days like that. But how can we avoid them? Well, we can’t always avoid them. But here is the good news: We can help to lessen those days.

Here are some tips that can help you get your brain motivated and make you feel ready and alert for each new adventure.

1. Exercise

Keeping physically active is so important to your body’s health. Your brain included. Exercise increases the heart rate and gets more oxygen pumped to the brain. It also helps to release hormones that aid in the growth of brain cells. It helps us be more awake and alert and eager to get our day accomplished. So take just a few minutes a day to get that heart pumping. Do a few jumping jacks, take a short brisk walk around the block, and get ready for the day!

2. Food

While we know that eating food for fuel is a must, keeping our energy up, eating the right food is essential. The food we eat (and don’t eat) affect every part of our body, and God created foods to help each part. You probably grew up hearing certain foods referred to as “brain food”.

• Green leafy vegetables
• Salmon
• Blueberries
• Avocados
• Walnuts

These brain foods, rich in antioxidants and good fats, vitamins and minerals can help improve overall brain function and memory and help your body to fight diseases.

3. Rest and Sleep

A well rested brain keeps the body functioning efficiently. We all know that when we are well rested we perform our duties much better and we are better equipped to tackle the day’s “To Do List”. Sleep has also been known to enhance memory and help improve performance of challenging skills. You are also better equipped to fight sickness. So let your brain relax at the end of the day. Clear your mind of stress and events from the day and get plenty of sleep.

4. Prayer and Bible Reading

What better way to get a healthy brain than to go to its Creator! Take all your stress and the things that clutter and slow her brain down and talk to God about them. Ask Him for help in clearing your mind and trusting Him with everything you worry about. He wants you to have a healthy brain, too.