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mental health

Health Holistic & Spiritual living

THE GUT-BRAIN CONNECTION

Can you change your mood by changing the food you eat? I would argue; yes! Because the gut-brain connection is incredibly strong! 🌿

One of the things that fascinates me the most about holistic health, is how it’s all connected! Your entire body – body and mind – is connected, and one thing affects the other, and the other way around, it’s incredibly fascinating!

As much as 90(!!)% of serotonin is made in your gut! Serotonin is the “happy hormone”/neurotransmitter, that is responsible for making you happy.

Let me just say that again – 90%!

What can we derive from that fact? That the food you eat and digest literally affect your mood!

You can thereby INCREASE your emotional well-being and happiness by eating more “gut friendly” food, such as whole foods, vegetables, fruits, fermented foods, probiotics etc. – the things that makes your gut health better! And by improving your gut health you will thereby – in the long run, also be able to improve your overall well-being!

Isn’t that just amazing?

Not to mention that eating “gut friendly food”, can also help if you have digestive problems or skin issues – because, it’s all connected! 🌿

Read also: 5 Ways to Improve Your Gut Health

Self-development

HOW YOU TALK TO YOURSELF MATTERS

The way you talk to yourself matters. It actually matters way more than you might have previously thought. Which is why becoming aware of your own self-talk is essential for your own health, happiness and growth 💕✨

The things we say to ourselves are running on repeat, and often times – we don’t even notice it.

We are not even aware of the things we say to ourselves in our head, because we’ve just become so used to it being that way.

But have you ever witnessed your own thought for just 1 day?

How often do you criticise yourself? How often do you talk down to yourself? How often do you blame yourself?

It’s so easy to talk really badly to yourself, when we would NEVER say any of those things to a friend or a child.

This is where the concept of seeing your inner child comes into play. Think about every time you screw up, you make a mistake, you do something you shouldn’t have done – how would you then speak to a friend or a child?

THAT is the way you should speak to yourself as well. Be kind, be patient, let it be okay to make mistakes, encourage your inner self, motivate, inspire yourself – don’t talk yourself down.

Our worst critics – are often ourselves. Which honestly, is sad. Can’t we turn that around and become our own best cheerleader? ✨

EXERCISE:

Take 1 day this upcoming week where you pay attention to the things you say to yourself in your head. Just notice the thoughts, become aware of what you go around in every day.

Now try to replace every negative thought you come up with, with a positive and more encouraging one 💕✨

Health Holistic & Spiritual living

HOW TO TAKE CARE OF YOUR MENTAL HEALTH

Being healthy is about way more than just what you eat & how much you exercise. Your mental health is just as important. Here I share a few tips on how to take care of your mental health 🙏✨

Being healthy is about way more than just getting enough vegetables, drinking water and exercising. From a holistic standpoint, which I’m all about, you look at the individual as a whole – and everything is connected and affects other parts. Emotions can affect your health. Being stressed or feeling sad, angry – it all affects your health.

Therefore, it’s so important, not only to take care of your physical health, but also your mental health.

So today I want to share a few tips on how to take care of your mental health

How to Take Care of your Mental Health

  • Take Deep Breaths
    Sometimes we’ve gone through a whole day without breathing properly. Take some time to take some deep breaths all the way down to your belly and take in fresh air, and use a couple of minutes to just be present and not do anything
  • Meditate
    Just like it’s important to take deep breaths, you can do this alongside with meditating. Just sitting still, breathing and being. Not doing anything. Just being in the moment, and take a pause
  • Spend time in Nature
    Getting out in nature is such a great way to relax and disconnect. Listen to some beautiful music, or just go for a walk and listen to the sounds in nature. Breathe in the fresh air, feel the sunshine
  • Journal
    Sometimes we have so many worries, things we need to remember, things we want to do etc. etc. Get all of these things out of your head. If you are scared of forgetting them, use a journal, or a planner, and write it all out. Just get things out of your head, so they don’t build up. If you are feeling overwhelmed, angry or sad, writing about it and getting it off your chest can also be very helpful
  • Talk with Someone
    Just like writing about things can help, so can talking with someone about your worries, problems or just your everyday ups and downs. Talk with a friend, your parents, your partner, a therapist. Just the simple act of saying things out loud can sometimes help tremendously
  • Practice Setting Boundaries & Saying No
    What’s not good for your mental health, is taking too much on your plate or doing things you actually don’t want to. Practice setting boundaries and saying no to things. Even though you might want to do XY&Z, also remember that you need time to just rest & relax
  • Focus on what you’re Grateful for
    Focusing on what you’re grateful for, will help you notice more things to be grateful for, which makes such a difference on your mental health. I’ve already written a ton about the practice of gratitude in here, but if you want to get started on it, then try to write down at least 3 things everyday, big or small, that you’re grateful for
  • Minimise your To-Do List
    Just like you should practice setting boundaries and saying no to others, this also applies to yourself. You can do many things in life, but try not to overwhelm yourself with writing an endless to-do list every single day which you’ll never get done. Practice only writing 3 bigger things for each on your list. Anything else you get done besides that is just a win! But remember not to overwhelm yourself, and make time for just relaxing as well

Question for you: How do you take care of your mental health? ✨

Health

WHY REDUCING STRESS IS ONE OF THE BEST THINGS YOU CAN DO FOR YOUR HEALTH

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 🙏✨

Health Holistic & Spiritual living

3 PRACTICES TO HELP YOU RELAX & TUNE INTO YOURSELF

Sometimes we can become very overwhelmed and feeling stressed by having too many things going on. At these points in time, it can be very helpful to have some practices to help you relax & tune into yourself, which can help calm your mind and nervous system. So today I want to share 3 of these practices with you, which I personally use to help to tune into myself, relax and calm my mind.

Yoga

Yoga is an amazing way to help you to tune into yourself. Sometimes we spend too much time in our head, worrying, stressing, overthinking etc. And then it can be so helpful to come from our heads and into our bodies instead. Yoga is a form of practice which can definitely help you to connect your mind and body, and to help you calm down and help you to tune more into yourself.

If you want to calm down I can recommend some more restorative yoga, or Yin Yoga, which are very calming practices. However, sometimes moving your body some more can be exactly what you need, and when that is the case, you can look into trying some Hatha or Vinyasa yoga.

Meditation

One of the easiest ways to tune into yourself is to meditate. You can literally meditate wherever you are. All you need to do is to close your eyes and breathe and just let your thoughts come and go. Just focus on your breath, tune into yourself and relax. You can also practice mindfulness, which is being present wherever you are – whether that be doing the dishes, cleaning the house, driving in train or anything else. Just be present, breathe and be where you are.

Be in Nature

Sometimes, one of the best ways to relax and tune into yourself, is to go for a walk, or just be, in nature. Just feeling the sun on your skin, feeling the fresh air in your hair, listening to the birds sing, feeling the ground beneath you. Just getting grounded and being present in the now.

Do you have any practices that always help you to relax & tune into yourself? Feel free to share them in the comments, and let us all inspire each other.

Holistic & Spiritual living

MY MORNING ROUTINE

Having a morning routine is a great way to start the day on a more calm and positive note, which can mean that the rest of your day turns out a lot better, than if you just jump out of bed and go straight to work. I’ve finally found a morning routine that is simple and easy, but also makes me feel so much better after I’ve done it, so today I want to share my morning routine with you.

If you are into self development, which you probably are if you are following along in here, then you might already know this, you will quiet possibly have discovered that many ‘successful people’ (read: successful in terms of reaching the goals they had sat for themselves, because we should not define success on X amount of money or anything like that, but rather on succeeding in reaching your own dreams) have morning routines. A morning routine sets you up for a great start to the day, and that great start has an amazing influence on how the rest of your day turns out – because if you start of well, you’ll fell happier and more at peace, and you’ll be ready for whatever the day brings you!

I’ve been trying for years to create a morning routine that I could stick to, but as a ‘vata’ person (read my blogposts about ayurveda if you don’t know what I’m talking about), I have a hard time sticking to routines – but, routines are actually what is really good for people like me, because it helps to keep me grounded and make sure that I actually get things done. And now I’ve finally found a morning routine which is simple, easy and manageable, and which makes me extremely happy and calm – it’s the perfect way to start the day!

My morning routine

Wake up

First thing first, I gotta wake up. During the week it’s usually around 6.30/7

Tongue scraping

Then as the first thing I go to the bathroom and I scrape my tongue with a tongue scraper. I scrape my tongue around 10 times.

Wash face & lotion

Then I wash my face with water and moisturise my face with some oil/lotion.

Tea & Affirmation Meditation

Afterwards I go to the kitchen and make myself a cup of green tea. I take the tea with me into the living room, get myself cozy under a blanket and find a random page in my book “You can!” by Louise Hay, which is a book filled with affirmations. I set my phone on the timer for 5 minutes and read through some of the affirmations and do some meditations with focus on these lovely affirmations – it’s an amazing way to start the day, and it really just warms and lights me up!

Here are some of my favourite affirmations:

“There are possibilities everywhere. I have an abundance of choices”

“I know I can create miracles in my life”

“My potential is unlimited”

“Life ensures that all my needs are met with abundance. I trust in life”

“When I forgive myself it becomes easier to forgive others”

“When I change my thoughts, the world around me changes”

“I am grateful for my healthy body. I love life”

Gratitude list

After meditation I bring out my journal and write around a page of all kind of things I’m grateful for, from the smallest to the biggest things. The most important thing is that I take time to really feel gratitude after having written the things down.

(Yoga)

Around 3-4 times a week I also do some yoga after the above little morning routine, to stretch and connect with my body.

Then I make myself some breakfast, and finish off with brushing my teeth. It’s a really simple morning routine, and without the yoga it only takes around 20 minutes or so, but it really ensures that I start my day on a much better note than if I just went straight out of bed and onto what the day held.

That was my morning routine. Do you have a morning routine? Or would you like to implement one? Then try to start with just one thing you want to do each morning, and then you can always add more things on later.

Holistic & Spiritual living

MY DAILY SELF-CARE ROUTINE

If you have been following me for a while, either here on my blog or on my Instagram, then you know how highly I value self-care practices. But what kind of self-care practices do I actually practice daily? I’m going to share some of my favourite daily self-care routines with you today!

 

A little while ago I shared this blogpost about my thoughts upon why I find self-care practices so important, and some tips on different practices you could start practicing in your everyday life.

But, what self-care practices do I actually personally practice daily? That is what I want to share with you today, and hopefully you can find some inspiration to sneak in some more self-care in your daily life.

My daily self-care routine

 

*Drink a cup of warm green tea

The first thing I do in the morning, is to drink a nice cup of warm, green tea. This is one of my favourite things to do. It is so simple, yet it makes me so happy. Just ask my boyfriend how happy I finally got the other day when it was finally ‘cold enough’ again to start drinking tea in the morning (because it has been so hot during this Summer in Denmark). There is just something so soothing and relaxing about a nice cup of warm tea, and I truly love that time of my day.

 

*Wake up early

Along with a good cup of nice tea, I really like to wake up early. Not that I need to get lots of stuff done in the morning necessarily, I just really like to have a slow, relaxing morning, where I can wake up slowly and eat and enjoy my breakfast without having to hurry and run out the door. This really makes such a huge difference for my mood. When I was younger I would rather sleep in, and then stuff some breakfast down my throat and run out the door – but then my mood would not always be the best. Nowadays I always plan to wake up at least 1,5 hours before I need to go anywhere, so that I can slowly wake up and start the day on a slow, lovely and good note.

 

*Have a lovely Skincare routine

I have always loved skincare and the whole practice of cleansing the face, moisturising it, facial massages etc. So I do my best to really take some time to enjoy this little practice in the morning and evening. It doesn’t have to be a long time, just 5-10 minutes of a relaxed time with just me and myself – a time where I really feel like I do something good for my skin and it’s a lovely way to relax and calm down, especially in the evening after a long day.

*Enjoy a Green smoothie

Taking care of myself also means taking care of my body and my health, and I’ve found the easiest way to do so is to get as many greens during the day as possible. It’s not always the easiest if you have a lot to do, but then I’ve found the most delicious recipe for a green smoothie, where I can thereby sneak in lots of extra greens during my day. You can find the recipe for my green smoothie right here – you have to try it!

 

*Spend time with loved ones

My day ALWAYS gets better when I spend time with my loved ones. Either friends or family. And luckily enough I also live together with my boyfriend and our cat. I am such a home-buddy, and I just absolutely love spending time with them – it makes me so happy and completely filled with love.

 

*Keep a Gratitude Journal

One of the best practices, which I’ve talked about a million times in here and on Instagram, is having a gratitude journal. I cannot express how much learning to be grateful for even the smallest things in life, has changed my life completely! So I strive for writing down a couple of things every single day that I feel grateful for – and then take a little second for every thing I write down, to really deeply feel the gratitude in my heart.

 

These are my personal favourite daily self-care practices. Do you also remember to take time to nurture yourself and your soul, and do what makes you happy? What are your favourite things to do? Feel very free to share them below in the comments!

 

Read also: Healthy Lifestyle Tips