“All disease begins in the gut” – Hippocrates. Hippocrates said it many years ago – having a healthy gut is essential for our overall health and well-being. Therefore, I want to share 5 ways to improve your gut health today
But today I want to get straight into how you can improve your gut health, so here you go – 5 ways you can improve your gut health
Eat prebiotic food Prebiotics are a type of fiber that the human body can’t digest. Probiotics serve as food for probiotics (the good bacteria in your gut). You can find prebiotics in many different kind of foods, fx artichoke, asparagus, bananas, garlic, onion, parsnips, wholegrain, rye, oats, leeks.
Eat fermented food Fermented foods contain those good bacteria that you want more of. So try to incorporate more fermented food into your diet, this include things such as sauerkraut, kimchi, kombucha, kefir, yoghurt.
Take a probiotic supplement If you have suffered with digestive problems in any kind of way, or if you have been on antibiotics, it can be highly recommended to take a good probiotic supplement, to rebalance your gut bacteria again. Antibiotics can of course be essential if you’ve been infected with a virus, but antibiotics kill both the good and the bad bacteria in your gut, and since the majority of your immune system is located in your gut, your immune system can become very weakened after having been on antibiotics. It is therefore important to get some of the good bacteria back into your gut again
Exercise New studies are also starting to show that exercising is linked to increases in the number of beneficial microbial species in your gut. So another good reason to exercise is that it will help you get more of those good bacteria in your gut!
Eat a wide range of foods By eating lots of different vegetables with all sorts of different colours, you are eating a diverse range of nutrients, which all helps to create a broader and more diverse gut micro biome. So eat the rainbow! Try new veggies, switch it up from time to time, so you don’t just eat cucumbers and potatoes.
Stress is one of the biggest threats to our health today, so today I want to share with you why reducing stress is one of the best things you can do for your health 🙏✨
Stress hormones can be good in small amounts, and they have been essential for the human survival over many years. These hormones are the same ones that trigger your body’s “fight or flight” response. Many years ago when humans lived in the wild, this was absolutely necessary if a wild, dangerous animal came along their way. They needed this in order to survive. The stress hormone response was made to protect your body in an emergency by preparing it to react quickly.
But nowadays, most of us live in safe, comfortable places and you would think that we would never really need these stress hormone responses anymore. But that is far from the truth, in today’s environment we create stress in our own bodies by all the to-do’s and deadlines that we create for ourself. We stress ourself up by creating endless to-do lists, or we get stressed at work, or by all the things we want to do in our home or with our family. And even though not getting everything done on your to-do list is essential for your survival, our bodies have a hard time recognising the difference between the necessary-survival stress and our everyday-build-up-stress.
As mentioned earlier, stress in small amounts does no harm to our body. But when we are exposed to this continuous stress day in and out over a longer period of time, this is when it starts to affect our health negatively.
Stress over a longer period of time harm your body in many ways, it can: lead to increased depression, headaches, heartburn, insomnia, a weakened immune system, rapid breathing, high blood sugar, risk of heart attack, pounding heart, high blood pressure, stomachache, fertility problems (no wonder so many people today have problems getting pregnant), low sex drive, missed periods, erectile dysfunctions and tense muscles. The list is long. Stress is not something we should take lightly, it affects your entire health.
5 Ways to Reduce Stress
Spend more time in nature Preferably without your phone, or at least put it on airplane mode. The small sounds from a new notification, text message or a call can be enough for your body to start getting stressed. So spend more time in nature without being connected to the outside world. Breathe in the fresh air. Watch the beautiful trees and plants. Soak in the sunshine. Get grounded.
Meditate Meditation is one of the best ways to calm your mind and nervous system. Meditation can be so hard at first, if you’ve never done it before. Start slow, like with all things in life. Try 5 minutes in the morning at first, then you can always increase the time. Just sit comfortably, close your eyes and breathe. If you find it too hard to just sit in complete silence, I can recommend either to find a guided meditation (there are so many on youtube), or to listen to some calming music (try to search for ‘binaural beats’ on youtube and you’ll find so much calming music)
Minimise your to-do list One of the things that can really create continuous stress in the body is our endless to-do lists. And man, am I guilty of this one myself. I always have TONS of things I want to do and not forget etc. So I legit write everything down. But I’m learning more and more, that having a thousand things on my to-do list only makes me keep disappointing myself when I then don’t get them all done in the day. Instead I’m actively trying to work on minimising my to-do’s for each day. I try to write down the 3 most important task of the day, and then everything else I get done is just a plus. Funny thing is, it’s often when we get those bigger tasks done first, that we get extra motivated and then actually end up accomplishing so much more
Journal Writing down your thoughts, both good and bad, your worries, all the things you want to do etc. is such a good way to reduce stress. Perhaps you know the feeling of thinking of something at night when you’re about to go to sleep, and you just don’t want to forget that thought or idea, so you just can’t fall asleep? I know this feeling, which is why I’ve learned that as soon as an important thought or idea pops up in my head, I just write it down right away. Whether that be in a notebook or in the notes in my phone. Then I don’t have to worry about forgetting it, and at the same time, I can get it out of my head. The same goes for things you worry about, sometimes just writing it out, and being completely honest with yourself, can take away all the worry and stress about something
Change the way you look at things Most stress comes from your own thoughts. You stress yourself because you’ve put certain expectations about why / how something should be done. Learn to change your mindset. I really learned this when I started working in retailing. My first job was in a shoeshop, and I’ve always been quiet a people-pleaser, so I would get so anxious and stress myself when there started to become a waiting line in the shop. I would think about all the people who was waiting and how annoyed etc. they must started to become etc. etc. I would work myself completely up, probably so much that the customers I had would feel the stress I put on myself. After a few months/years I learned that me stressing about the line would not make it go any faster, all I could do was to focus at the one thing in front of me: the one customer. Do my best to help that customer, and then on to the next. Not worrying and stressing about all the people in line. The same lesson I’ve learned about generally all things in life – by learning to focus on only 1 thing at a time, you not only do the job better, but you also eliminate stress about all the other things you might have to do. You can’t do it all at once, so just focus on 1 thing at a time
What is your favourite way to calm down & relax? Do you feel you’re good at taking time to relax yourself, or is this something you want to work on? Remember, we don’t have anything if we don’t have our health, so remember to take care of yourself 🙏✨
Achieve your goals with this method! Here you get some Year & Quarterly Goals in printable PDF files, to help you stay on track with your goals all year round! 🙌✨
I did this exercise last year, and it helped me stay on track with my goals throughout the year, and I accomplished almost all the goals I set on my list for goals I wanted to achieve in 2019. I have just done the exact same exercise again but for 2020, and I can’t wait to stay on track again this year with actively pursuing and working towards reaching my goals.
Print 1 copy of the ‘Goals’ file: On this page you write down all the goals you want to achieve this year. Remember, it’s okay to have many dreams, but also be realistic about what you can achieve within 1 year.
Print 4 copies of the ‘Quarterly Goals’ file: On these pages, you write “1st quarter” (1. January – 31. March) / “2nd Quarter (1. April – 30. June) / “3rd Quarter (1. July – 30. September) / “4th Quarter (1. October – 31. December)
Now you look at your Goals for the entire year, and then you begin with the first ones you want to accomplish, and write these under the ‘important to achieve’ section.
After you have done this, you can break down the goal even further in the section below. Write down the actual steps you need to take to accomplish this goal.
Write down all 4 quarters, so it covers all your goals for the year.
Now if you have a stick board over your desk, or somewhere where you’ll look at it often, then put your first quarterly goal paper up here. Now for the first quarter of this year, only focus on these goals. Don’t think too much about all your goals for the year, but focus only on the first ones.
Let’s take an example on how to do it: One of my Goals for this year is to become a certified Holistic Health Coach, so this is what I have written on my Goals for the year.
On my Quarterly goals I have then written down what I need to do in order to make that come true, which involves: – Accomplishing X amount of Health Histories – Take my weekly classes – Accomplish the tests during the year – Participate in Coaching Circles
So what do you say? Do you want to actively work towards your goals and dreams this year? 🙌✨
“A Goal is a Dream with a deadline”
I would recommend reading this post first, and doing the reflection questions in there, and then you can fill out these goals documents afterwards.
We cannot change other people. The only person you can change is yourself. But by showing others that you can change, you show them the opportunities they have at hand as well 🌱✨
It can often feel frustrating when you see your dear ones doing things that doesn’t do them any good, and you want to help them change their habits so they can feel better. It could be a parent smoking, seeing someone in deep debt, or seeing someone eating lots of junk and not taking care of their health. Often we want to help our dear ones to make them feel better, but know this – you cannot help a person who does not want to be helped. So we cannot change other people, as frustrating as that is. But what we can do, is showing others the possibilities they have at hand, by doing the work ourselves.
And funnily enough, very often, the things we see in others, are mirrors of things we have in ourselves. So do the work. Focus on yourself. Once people see you have done something, this will inspire them way more, than you telling them to try this and that or stop doing something.
Be patient. You might not change someones life from one day to the next, just by showing them what’s possible. But never underestimate the power of planting a seed 🌱✨
“If you wanna make the world a better place, take a look at yourself and then make a change” – Michael Jackson
If you want something in your life, know that what you water will grow. It might not come from one day to the next, but consistent, continuous action will make the plant grow 🌱✨
The seed you water and takes care of, is the seed that will grow into a plant. Water the things you want to see grow in your life. Do you want more things to be grateful for? Start by looking at the things you already have in your life, and be grateful for that. If you want to get better at anything specific – give it your attention and do the work.
The concept of what you water will grow also goes the opposite way. If you keep on complaining about things, you will continue to find things to complain about and you’ll get stuck in a rut.
Be clear with yourself about what you want and what you don’t want in your life. Once you know this, you can start to give attention and water the things you want to see grow and flourish 🌱✨
Question for you: So what are you going to water this year? Love, happiness, a specific project? Go give it all your attention and eventually you will watch it grow ✨
Do you want to get ready for 2020? Grab your journal and a blanket, light a candle and make yourself a warm cup of tea and get ready to do some reflections for the past year, and visualise your 2020 🙌✨
2020 is approaching soon, and I can feel it’s going to be a BIG year! Last year I began the year with reflecting on the past year, sat goals for the upcoming year and sat some minor goals for each quarter in the year to help me reach my goals.
I’ve reached almost ALL of my goals I sat for myself for 2019. So I’m going to do the exact same thing this year! This year I’ve started doing accountability coaching together with my dad, where we set goals in different areas of our lives and create small tasks for ourselves to do in order to accomplish our goals. Then we meet up, write to each other and keep each others accountable and help each other reach our goals. As we are already doing this, we decided to sit down together this year and do this little reflection exercise and set goals for 2020, so we can help each other reach those goals.
In order to reach what you want – you need to evaluate your current life. What do you like about where you are at? What don’t you like? Reflect back on the past year, as well as visualise your future – 1 year from now, 5 years from now. Where do you want to be?
Remember, once you have set your bigger goals for 2020, then it’s important to break them down into smaller actionable steps. You can write “finish this project” on your bigger goal list for the year, but to make it more manageable and easy to get started on, you need to break it down into smaller steps that you can easily start on. Fx if your goal for 2020 is to write a book, then your smaller steps could be: – brainstorm content for the book – do research for XYZ – write paragraph 1 in chapter 1 – write paragraph 2 in chapter 1 – read through and edit By breaking your big goal down into smaller steps, it feels much easier to begin the projects.
Here are some reflection questions to prepare you for 2020 ✨
– What were the best things about this year?
– What has life taught your this year?
– What don’t you want to take with you into 2020?
– What do you want to take with you into 2020?
– Where do you see yourself in 1 year?
– Where do you see yourself in 5 years?
– What do you want to accomplish in 2020?
– What will it take for you to reach those goals? What do you have to do to get there?
Question for you: Are you ready for 2020? What are some of your goals? I would love to know! Let’s root on each other, support each other and help and encourage each other to reach our dreams! 🙌✨
It’s so easy nowadays with social media to get caught up in other people’s dreams and goals. Seeing people travelling the world, seeing people do big things and thinking that you want the same that others have. But here it is so important to tune into yourself, and really ask yourself about what YOU want for your life. Make your own definition of a ‘rich life’ ✨
I have for sure been caught up in other people’s dreams before, thinking that I wanted XYZ for my own life. Yet beginning to chase some things, and starting to feel more into what it would actually be like having those things or living that way, it just didn’t resonate with me. Remember, we are ALL different, and that is the beauty of life. Let’s inspire each other, show what’s possible, reach new heights, but always remember to check in with yourself and ask if the dreams you are seeking actually makes you happy? Is that really want your life to be like? Or does the thought of actually living a specific way don’t make you feel good, and you simply do it out of the thought that that is what you should do?
Sit down with yourself – often, because your goals and dreams will change over time when you change as a person – and be very honest with yourself about what kind of life you want to live. What does success mean to you? How do YOU want your life to be like?
Ask yourself these questions: – What kind of life do I want to live? – What do I want to spend most of my time on? – Is there something I would regret not doing in my life? – Where do I want to live? – How do I want to live?
This is YOUR life, and you should create it exactly as you want it ✨
Sometimes we tend to get so much stuff build up, both physical stuff, but also mental stuff, that it can all become too overwhelming or we can feel stuck or stagnant where we are. Therefore, I want to encourage you to declutter your space & life ✨
Don’t we all know the feeling of having such a messy house, that you don’t feel like getting anything done? Or perhaps your kitchen is such a mess that you don’t feel like cooking? Or your desktop is so cluttered and full, that you can’t seem to start the projects you want to be working on? Funny thing is, the saying goes “you teach what you most need to learn yourself”, and here I am in an absolute mess of an apartment & having a completely filled and cluttered desktop. It all needs a good round of decluttering, so that there is space for new things, feelings & inspiration!
“Make space for what matters”
Before we go into the new decade – 2020 – I want to declutter my home, my desktop and my mind. I want to get rid of all the old stuff that doesn’t serve me any longer, and create more light and space for new things to flourish. Because nothing new can comes in, if you try to hold on to lots of old stuff. Let it go, and welcome new opportunities into your life
What about you – does your life need a good decluttering before entering 2020? Remember, as always, not to look at things like you need to get everything done at once, begin in one place. Perhaps start with decluttering and cleaning your kitchen. Then move on to the next. But take one step at a time ✨
If you wait until you’re ready, you’ll never do anything. It’s all about progress not perfection ✨ So start that project, do that workshop, release that song. Send it out into this world.
That one thing you’ve always been wanting to do, but haven’t done yet because you are afraid that it’s not perfect – put it out into the world! If you keep on waiting and waiting and never get the things out, you’ll never be able to reach those dreams, or improve the thing. The first things you put out in the world – whether that be a workshop, a book, a movie, a song, will probably never be ‘perfect’. But because of that first piece you put out, you’re now able to learn from that first thing and do it even better the next time, and the next. But if you never put it out, you’ll never improve and you’ll end up disappointing yourself for never having tried.
It’s all about progress, not perfection. See everything you do as a learning opportunity. The first time a child walks, it will fall down so many times. But it does not give up. It keeps trying and trying, until it eventually one day walks.
But so many people nowadays give up so easily, if they feel like they are ‘failing’. But there is no such thing as failure, there is only learning that is a spring board for you to become even better.
“If we wait until we’re ready, we’ll be waiting for the rest of your lives” – Lemony Snicket
Take this as a sign to start that project. Send it out into the world. Begin it, and don’t worry about it being perfect. Rather worry about it never reaching the world. Make it, send it out, learn from it and see what amazing things will come your way once you start to send out your creations ✨
Today I want to remind you to be completely yourself. Because when you are YOU, you attract the right people ✨
It’s really simple, when you are completely yourself, you attract the right people into your life. When you fully show up as who you are, what your interest and passions are – you allow the people who are on the same path as you to find you. But if you pretend to be someone else, or just to ‘fit in’, you won’t find those friendships / relationships where you have things in common.
Be completely yourself and the right people will find you! We are all different, and that is so beautiful, we all have different interests, passions, life goals etc. and there should be room for everyone.
So this was simply a little reminder to shine your light and let the people who needs to find you see your light 🙌✨