Fighting Fatigue for Endless Energy

If you came crashing into 2018 already working towards your goals and instigating big positive changes then you may find now that your energy and enthusiasm is lacking a little! The same might also be true of your energy levels at the moment if you had a slow start to the year, and have found it difficult to get motivated. Continue reading Fighting Fatigue for Endless Energy

Self-Care Sunday – Alleviating Anxiety

The latest topic in my Self-Care Sunday series is all about alleviating anxiety. This is the fifth week and you can check out the previous videos below!

Causes of Anxiety

There are many reasons why you may experience anxiety – and the degree to which it prevents you from going about your day can also vary. Addressing underlying issues and past negative experiences can be extremely helpful for working to resolve the sources of anxiety, and it can also be helpful to look to your diet.

Caffeine

Caffeine is one of the most prominent dietary contributors to feelings of anxiety. As a stimulant it can quickly cause feelings of anxiety, or exacerbate existing feelings of anxiety. Also, it can sometimes be easy to mistake the way that caffeine makes you feel for anxiety – as it may increase your heart rate and cause feelings of restlessness.

Alcohol

Some people use alcohol in order to alleviate feelings of anxiety, but doing so can actually become a difficult cycle to get out of. Although drinking alcohol can temporarily soothe these feelings, they will likely surface again once the alcohol leaves your system – causing increased levels of anxiety to return.

When you drink alcohol you are disrupting the natural balance of chemicals in your brain, and this can lead to depression and addiction.

Sugar

Studies have suggested that the presence of sugar in your system can affect how well your body and brain can cope with stress. Although sugar itself does not seem to cause the onset of anxiety, it can make symptoms worse and cause you to feel worse than you would otherwise during an anxious moment.

Furthermore, if you regularly consume sugar and then go without it, your body can actually experience withdrawal which may involve feelings of anxiety.

Your Diet

Taking a close look at your diet and making the conscious decision to remove problem foods can go a long way to helping alleviate your anxiety.

In the following video I talk more on the topic of Alleviating Anxiety! Don’t forget to subscribe to my channel whilst you’re there so you can be automatically alerted about future videos in my Self-Care Sunday series!

Also, if you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we move towards the end of 2017!

Winter Immune System Health

As the winter season begins to settle in it becomes all the more important that we pay attention to the health of our immune systems. Consciously supporting your immune system should be seen as giving yourself a helping hand to stay healthy through the winter, and always close to the top of your priority list! 

There are several small things that you can do to give this aspect of your health a boost, and doing so can not only protect your body from illness, but will also help you to maintain your positive mood. When we begin to get ill our happiness can suffer, and this can lead to increased levels of stress as we struggle to find the energy and the motivation to get things done. This can become a cyclic problem as higher levels of stress can further compromise the immune system!

Get to Bed

Getting enough sleep can sometimes feel impossible. We all have our different reasons for not always getting an adequate amount of good quality sleep at night – but whatever your reason, it is important for the health of your immune system that you work to resolve the problem.

You can try going to bed earlier, avoiding caffeine or other dietary stimulants in the evening, meditating before bed and creating a more peaceful sleeping environment for yourself.

Eat for Digestive Health

The health of your digestive system is closely connected to your immune system function, and this is something I discussed in my previous article on Gut Health and your Diet.

Cutting out highly processed foods and those that are high in sugar is a great place to start. Additionally, taking a daily probiotic can help to encourage the presence of good bacteria in the gut.

Want to learn more about how eating more plant-based foods can enhance your health in other ways too? Click here now to check out my starter guide!

Pay Attention to Vitamin D

Vitamin D is most commonly known for its role is protecting bone health, but it is also important for the health of your immune system. Your body naturally creates vitamin D from the sun, and getting outside into the sunshine is a simple way to make sure you are producing enough. However, this can become a problem during the winter months due to the grey weather and shorter days.

Fortunately, many foods are fortified with vitamin D and it also occurs naturally in quite a range of foods. Therefore making the extra effort to include vitamin D rich produce during the colder months will help to keep your immune system functioning properly.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Anxiety and your Diet

Choosing which food we will nourish our bodies with is among the most important decisions that we will make each day. With our dietary choices we have the potential to either heal or harm ourselves, and this is particularly true when it comes to anxiety.

Research has shown that certain foods can exacerbate feelings of stress and anxiety, whereas other foods have the potential to combat and ease these feelings. If anxiety is something that is affecting your life in some way then taking notice of the following tips could go a long way to helping you overcome it!

Tryptophan

Tryptophan is an amino acid that has been shown to have a positive effect on reducing stress. It is a precursor to serotonin, which is extremely beneficial for promoting feelings of calm and happiness.

Tryptophan naturally occurs in several plant-based foods, most notably in bananas, oats, peanut butter and sesame seeds.

Vitamin B

There is much research to suggest a connection between the various B vitamins and the mood. In fact, a deficiency in any of the B vitamins can lead to a low mood, anxiety and even depression.

Eating a range of foods that contain B vitamins is the best way to enjoy the many benefits of this vitamin group. Good foods to include are leafy green vegetables, oranges, nuts, spirulina, watermelon, spinach, rice and legumes.

Carbohydrates

Carbohydrates often get a bad rep in the wellness world, but they are actually great for increasing serotonin production. Whole grain carbohydrates are the best choice and you should make an effort to avoid processed carbs, such as white rice and white bread.

When you eat whole grain carbohydrates it takes a while for your body to break them down, and this means that sugar is being released into the bloodstream relatively slowly. This is great for consistent energy levels as well as consistent mood.

The best things to include are brown rice, quinoa, oats, whole-wheat pasta and legumes.

Caffeine

Caffeine is one of the biggest culprits when it comes to dietary choices that encourage feelings of anxiety!

Caffeinated drinks, such as coffee and energy drinks, are often favoured for the quick burst of energy that they can provide, but after the high comes the inevitable crash – and this can impact your mood as well as your energy levels! Furthermore, studies have shown that the presence of caffeine can actually inhibit serotonin production. This can quickly cause you to be more prone to feelings of irritability, anxiety and depression!

This month on my wellness for women community website we are talking about the best ways to avert anxiety! You can click here to join us now and start on your journey to a happier, healthier version of yourself!

How To Improve Your Sleep Cycle

If you caught my blog post last week then you will have discovered just how important it is to have an optimum sleep cycle. This is unfortunately not something all of us enjoy, but there are ways to improve the quantity and quality of the sleep that you are having!

Set an Alarm

Your alarm clock is more commonly used to wake you up in the morning, but you can also set your alarm to remind yourself to go to bed. Having a bedtime may sound like something better suited to children, but as adults we can benefit greatly for inviting this kind of routine into our lives. If you get to bed at a reasonable time, then you are much more likely to sleep for longer. You should also then of course set an alarm to wake you in the morning, and try to resist the urge to snooze it when it goes off. Falling back to sleep and then waking again between snoozes can actually leave you feeling groggier and more reluctant to get up and start your day!

Be Conscious of Your Diet

Consuming alcohol or caffeine in the second half of the day can play a part in disrupting your sleep cycle. You may find that these things prevent you from falling asleep with ease, and can also cause you to wake up multiple times during the night. Furthermore, alcohol can continue to have a negative impact on your mood and how you feel physically the following day.

Create the Right Environment

The place in which you sleep can influence how easy it is for you to fall asleep, and also the quality of sleep that you enjoy during the night. The majority of people find it easier to sleep well in the dark, and also in a room that is comfortably warm, but not overly so. If it is impossible for you to sleep in an entirely dark room, then consider investing in a comfortable eye mask. Similarly, if it is not possible to keep your bedroom at an optimum temperature during the night then acquire some suitable clothes for sleeping.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Simple Changes for Increased Energy

Having more energy is something that many of us dream of. With demanding work schedules and a long list of everyday pressures, finding the energy to keep going till bedtime can sometimes feel impossible. Not having enough energy to make it through the day can not only mean that certain things don’t get done, but it can also be detrimental to your mood. When you don’t have the motivation to do the things you want, this can quickly affect your happiness and leave you feeling low. Some people try to rely on caffeine and other stimulants to keep themselves going, but this will only lead to dependancy and other ill-health effects. In fact, they could leave you feeling worse than you did before.

So, how can you keep your energy levels up without resorting to non-natural options?

First of all, even it it seems like you just don’t have the time, try to always have a period of relaxation during each day. During this time you can do whatever it is that you consider to be relaxing. Go for a walk, read a book, have a nap etc. This is your time and it will help to refresh your mind and re-energise your body to continue with the day.

Secondly, exercise is important. You may think that exercise will drain your energy and therefore you avoid it. But exercising regularly will actually raise your energy levels as well as improve your mood and boost your stamina. Even as little as 30 minutes, three times a week could help to get you on track. Yoga is a great choice because it also promotes relaxation while you exercise.

In addition to the the things you have to do, try to make time for the things you like to do. Feeling in control of your day is essential to keep your energy and your mood on track. So if you need to take some time to have some fun then give yourself this treat.

Finally, it is essential to your continued good health and your energy levels that you aim to get eight hours of uninterrupted sleep every night. Give yourself a bedtime and do your best to stick to it. As you get into this routine your sleep cycle will improve and you will approach each day full of energy and motivation.

You may immediately think that you don’t have time to do any of the things I have suggested. If so, I want you to really evaluate how you spend your day. If you know that you spend time watching TV, surfing the internet, talking to your friends on the phone etc, then reallocate a portion of this time to the activities I have mentioned.

Incorporating these lifestyle tips with a nutrition plan will help to boost your efforts. Head to the Flexi Foodie Academy to find out how simple this can be!

Is Your Diet Triggering Your Anxiety?

Anxiety is a very real but often invisible mental health problem that affects a large number of people throughout their lives. Official estimates suggest that at least 18% of the population will experience some form of ongoing anxiety problem in their lives. In previous blog posts I have discussed physical ways in which we can combat anxiety but today I want to address dietary issues that can make it worse. When a person is already suffering with an anxiety disorder, it is incredibly important not to add to this problem. There are several dietary triggers that are easy to avoid and in doing so you can potentially promote a greater sense of calm and control.

Sugar is a big one when it comes to our mood. Consuming even small amounts of refined sugar can wreak havoc with our energy levels and state of mind. This is because it causes a rapid boost in blood sugar which is then inevitably followed by a crash. When this crash occurs we can experience fatigue, irritation and anxiety. Avoiding sugar altogether and eating foods which regulate our blood sugar, as opposed to spiking it, will help us avoid this problem.

Caffeine is known to be a trigger for people with anxiety. Drinking too much coffee can have powerful stimulant effects and for many people it does become a sort of addiction. When you drink coffee you become more alert and this can lead us to overthink certain situations. Even if you do not recognise this as a trigger for your anxiety, try avoiding it for a couple of days and monitor your mood during this time. You may find that you are calmer and more relaxed throughout the day.

As well as avoiding sugar and coffee you should certainly check if you are getting enough sleep. People who have an anxiety issue can often find it more difficult to get to sleep but then this lack of sleep can cause the anxiety to intensify. This vicious cycle of sleep deprivation can be incredibly damaging to your mental health and it is important to try and get 8 hours of uninterrupted sleep each night. Yoga and meditation late in the evening are both positive ways to promote relaxation and encourage sleep. Try 30 minutes of either practice before bed and see if this makes a difference to your sleep pattern. You might also find that without sugar and caffeine sleep comes more easily to you!

If you eradicate sugar and caffeine from your diet but still find that your energy is low and your mood is unstable, then it would be advisable to analyse the rest of your diet. Make sure you are eating a variety of wholesome, plant-based foods that will keep your blood sugar steady throughout the day. Also, make sure that you do not skip a meal and try to include some healthy snacks during the day. You will keep your metabolism stimulated as well as satisfying your stomach and mind!