While we are not fans of fad diets, especially for the sole purpose of temporary weight loss, there are specific approaches to nutrition that may benefit those who struggle specifically with brain and mental health disorders. There has been extensive research on the role of the ketogenic diet, or a low-carb diet in healing neurological and brain disorders. Although many people are familiar with the ketogenic diet strictly for weight loss, its original intent was actually to reduce symptoms of epileptic seizures.

A major reason why a low-carb diet may improve mental health symptoms is that insulin signaling is significantly impaired in those dealing with depression, anxiety, Alzheimer's, and even bipolar disorder and schizophrenia. Insulin signaling works differently in the brain than in the blood. Studies have shown that a poor diet contributes to insulin resistance in the brain before insulin signaling in the blood is impaired. This means that our brains are impacted...

BDNF, or brain-derived neurotrophic factor, is a protein that plays an important role in promoting brain health and cognitive function. Research has shown that regular exercise and physical activity can boost the expression of bdnf gene levels in the brain, leading to a wide range of mental and physical healing benefits.

It was once thought that physical activity had no direct impact on cognitive performance, but now science reveals that they are very much connected. Exercise and movement are consistently linked with improved mood, reduced stress levels, increased energy, enhanced cognitive function, and better sleep quality. These benefits can be attributed to BDNF – an important factor that promotes neuroplasticity in the brain. This means that exercise increases our ability to adjust to new stressors, adapt to our environment, improve our responses to stress, and improve self-awareness. It is assumed that because exercise and cognitive health go hand in hand, this...

With longer nights and shorter days, no matter how warm the climate you may be living in during the winter months, you may find yourself feeling more tired, lethargic, and a little blue with decreased sunshine. Usually, we associate a low mood and even seasonal affective disorder (SAD) with low levels of vitamin D from less sun exposure. However, there is more to it than just low vitamin D levels. Having a greater understanding of the role of light exposure and sun exposure allows us to have a plan of action when entering into the winter months in order to protect our mood, hormone balance, and energy.

Our skin is our largest organ, and it has a profound ability to stimulate hormone production under specific conditions. Studies show that increased UVB exposure from safe levels of sunlight exposure encourages testosterone production, leading to improved mood and feelings of motivation, increased energy, and maintained libido through improving hormone balance.

Now that...

Environmental toxins may be a serious threat to our health, as they have the ability to suppress immune function, disrupt hormone and metabolic processes, and may even lead to cognitive decline. Anything that the body tags as an antigen, or foreign invader, has the capacity to add stress to our bodies and disrupt essential metabolic pathways. Environmental toxins are often found in schools, buildings, golf courses, and even on certain food items. Toxic chemicals in pesticides, household products, and other sources that were once deemed safe may actually cause inflammation and dis-ease.

It is no wonder that about 1 in 3 Americans suffer from autoimmunity, as our immune systems can become overburdened from excess toxin exposure. This leads to an overacitve immune system that may cause our own immune cells to mistake our own tissue/cells as an antigen.

Fortunately, there are steps we can take to limit our exposure to these harmful substances. Some simple changes in our...

Are sugar cravings getting the best of you this holiday season? Most of us have or will struggle with sugar cravings at some point. Sugar is so sneaky in the way that it impacts our chemistry, hormone balance, cravings, and metabolic function. It is the number one endocrine disruptor, yet it is so prevalent in so many foods produced in the U.S. Sugar itself is not the main issue.. We believe that everyone should have a healthy relationship with their food and enjoy sugar moderately, to whatever degree suits their goals and health concerns. However, it is the over-consumption of sugar in our diets that leads to many issues down the line because of its impact on insulin.

Insulin is a critical hormone that plays an important role in inflammation, hormone imbalance, and cravings. While Insulin resistance is often associated with conditions like Type 2 Diabetes, it can also occur independently and contribute to other metabolic disorders as well. In order to understand the...

Our inner world of emotions is beautifully complex, having the ability to shape our physiology for better or worse depending on what we do with our emotions. Unfortunately, most of us were not taught emotional regulation techniques or emotional coping skills growing up. When left to our own devices, most of us will either adapt behaviors to distract ourselves from painful emotions, suppress or feelings, or develop very poor ways of expressing them. These defense mechanisms and coping strategies are often learned at a very early age and become ingrained into our subconscious, based on what we witnessed growing up.

We do the best we can with what we know at the time, but sometimes what we assume to be a healthy way of coping is actually detrimental to our physical and emotional well-being. We have to be careful to not confuse "normal" with healthy. It takes courage to confront ourselves, our emotions, and our coping strategies but it is so worth it for the betterment of...

Trauma is an injury to our mind, body, and spirit. It's quite evident that trauma can change the way we process emotions, the state of our mind, and our mental functioning. However, many are not aware of just how much trauma impacts our physiology. When we undergo trauma, it causes changes to the structure of our brain, cellular performance, epigenetic expression, hormone and neurological balance. Most of us associate trauma with extreme tragedies, such as war, abuse, natural disasters, etc. These are indeed quite obviously traumatic. However, there are other forms of trauma often referred to as "little 't' traumas" that have impacted or will impact all of us at some point. These could include traumatic experiences such as being raised in a dysfunctional home, growing up with a parent who struggled with addiction, managing a chronic illness, experiencing loss, etc.

When we undergo trauma, whether the experience was a major or minor traumatic experience, it can manifest in...

Many of us struggle to set boundaries in our lives, whether it be with our friends, family members, or coworkers. This is because many of us have trouble understanding the true benefits of having healthy boundaries. At their core, boundaries are simply a way to take ownership of our own mental, physical and emotional well-being by setting limits on what we will and will not allow ourselves to be subjected to.

While establishing boundaries can seem intimidating at first, there are many ways that we can do so in a kind and compassionate manner. This will definitely be a challenging and maybe even messy process, as it will feel quite uncomfortable for you and others initially. You may not be used to communicating assertively, and others may not be used to you speaking up for yourself or saying "no" when you do not have the capacity to take on their request. One key mistake that many people make when trying to start setting boundaries is expecting others to immediately adapt to...

At the core of every cell in our bodies lies the mitochondria, a beautifully complex organelle responsible for producing energy in the form of ATP. This crucial cellular process relies on a steady supply of oxygen, as its greatest nutrient to exchange for energy. It is through this process that we are able to carry out every and any biological process.. the beating of our heart, the division of cells for regeneration, DNA replication and revision, digestion, movement, and the list could go on and on. Breath is something that the majority of us do not pay close attention to or know how to take advantage of for our healing. Yet it is a free way to promote energy and vitality!

In addition to its critical role in energy production, oxygen also plays an important role in many other aspects of health and well-being. It is for regulating nitric oxide levels, enhancing blood circulation, and maintaining healthy brain function. When we breathe shallowly, with our chest, we are...

Meditation is a powerful tool for healing and self-awareness. By focusing on the present moment, meditation allows memories and emotions to come to the surface, engaging all of our senses and promoting body awareness. This can help us better understand our triggers and address any underlying issues that may be causing issues in our physical or mental health. It allows us to confront the problems in our mind and body that are impeding our growth toward physical and mental health.

In addition, there is growing evidence that meditation can improve both mental and physical health by reducing stress levels, improving memory and cognitive function, and even affecting gene expression. With regular practice, meditation can truly become a transformative force in our lives, helping us achieve greater self-understanding and well-being. So if you're looking for a way to promote emotional healing and self-awareness in your life, consider incorporating meditation into your daily...