A Stanford study, “Nature experience reduces rumination and subgenual prefrontal cortex activation” (Bratman et al., 2015), found that urban environments are linked to increased levels of mental illness. They were able to connect the rising levels of depression to the urbanization of our communities. Their findings also suggested that connecting with nature helped with emotional regulation. While some of us may believe that spending time in nature is a nonessential, this study highlights the importance of our society staying connected to nature despite the rapid urbanization of our current world.

The Mediterranean diet has been recognized for years as one of the best diets for longevity. The diet is plant-based and includes consuming mainly vegetables, whole grains, fruits, beans, nuts, extra virgin olive oil, and seafood. Small amounts of dairy such as yogurt or cheese are also ok. Poultry is recommended over red meat, but often very small amounts of meat are consumed. Moderate consumption of wine is an optional part of this diet as well. In addition to longevity, there are many benefits to the Mediterranean diet such as improved cardiovascular health, sustaining a healthy body weight, improved metabolic health, healthy blood sugar levels, improved gut health, decreased risk of disease and illness, and optimal brain function. The Mediterranean diet is found to be the way of eating in many Blue Zones, and is a balanced way of eating to promote a longer, healthier life.

Lack of sunlight during the winter can cause our biological clock to be disrupted and lead to a decline in serotonin levels in the brain. Serotonin is a neurotransmitter that plays a huge role in our mood. When sun exposure is limited, serotonin levels decrease which can lead to what is known as Seasonal Affective Disorder (SAD). It is recommended that individuals who struggle with SAD aim to get about 20-30 minutes of sun exposure per day. Being out in the sun upon waking is highly recommended to bring some ease for those struggling with SAD. Exercise can also help to relive the effects of SAD. If you are experiencing a decreased mood due to the changing seasons, try being physically active and spending time out doors. A great way to reduce the symptoms of Seasonal Affective Disorder would be going for a thirty minute walk in the morning sun.

We are capable of so much more than we think. Our perceptions and the way that we speak to ourselves is so important during challenging times. Oftentimes, our perception of challenges feels worse than the actual challenge itself. It is helpful to keep in mind that our brain will often make the future seem more intimidating than it actually will be in the present moment. It will always be intimidating to make changes even when they are for our greater good. Change might seem overwhelming at first and challenging periods of time might last longer than we would like, but those changes and challenges are what allow for us to grow and become more aligned with our true selves.

Magnesium is essential for brain and body health. While we can get magnesium from our diet, over 50% of Americans are not meeting their Magnesium daily needs. Magnesium is involved in around 500 biochemical reactions performed continuously by enzymes in the body. It is crucial to be meeting our daily magnesium needs for optimal health. Magnesium is involved in repairing DNA and RNA, creating energy, making new proteins, regulating neurotransmitters, supporting blood sugar levels and insulin sensitivity, aiding muscles, balancing hormones, improving sleep, and boosting brain function. Since diet alone may sometimes not allow for us to meet the daily recommended amount, magnesium can be taken as a supplement. Magnesium helps the body to feel relaxed and promotes better sleep, so it is recommended to take it at night. I recommend using @moonjuice Magnesi-Om since it contains a blend of three bioavailable forms of magnesium (Gluconate, Acetyl Taurinate, and Citrate).

The health of our nails can be indicative to the overall health of our bodies. Discoloration of the nails can be a sign of disease within the body. Brittle or broken nails can tell us that we may have a nutrient deficiency. Nail fungus can be caused by an overgrowth of Candida. There are many reasons why our nails may not appear normal. If your nails do not seem healthy, then do not ignore these signs as they can tell us about the overall health of the body.

Strong social support and great friends positively affect our wellbeing. Sometimes the narrative is pushed out that we can be more successful and accomplish the most if we cut people off and focus on being hyper independent. The mentality of “not needing anyone” could not be further from the truth as social support has been shown to be a powerful influence on individuals. Building a strong community and nurturing our friendships is an essential component to optimal wellness that should not be neglected.

There have been numerous studies that have suggested a strong link between education and good health. Educated people tend to live healthier, longer lives. Both education and health are a luxury and some may have more access than others. Most of us have recognized the power that education holds and the access it brings to many opportunities and benefits, such as better health. However, education is not only accessible to those who chose to attend school to get a degree. There is access to learning everywhere we go. Rent a book from a local library to learn something new, find a public academic source or published study online, listen to an educational podcast, watch a documentary or informational video online, travel and become exposed to new ways of life, have a conversation with a well-educated person. We become educated through everyday learning and our experiences. The mentality that a person must obtain a highly prestigious degree to be considered well-educated is limiting us from all the access to learning that we do have. Becoming more educated will inevitably open doors and lead to a healthier life.

Cramping and bloating are common symptoms for women to experience during their period. Luckily, there are many natural remedies to combat menstrual bloating and cramping. If you’re a caffeine drinker, switch from coffee to matcha during this time. Coffee has more caffeine than Matcha, and caffeine can slow the blood flow by blocking hormones that interfere with blood vessels present in the uterus. Matcha has the amino acid L-Theanine, is high in antioxidants, reduces inflammation, and supports balanced hormones which can provide some relief. Diet plays a major role during this time as well. Limit processed foods and try switching to a plant based, anti-inflammatory, whole food diet. Increasing water intake helps as well. Hot tea, such as Chamomile, and bone broth are also shown to alleviate symptoms. Exercise could seem like a backwards way to provide relief, but research suggests that physical fitness can help with PMS symptoms such as bloating and cramping. Even engaging in low intensity workouts such as walking or Yin yoga has shown to help.