SelfEvolution - Sapience Success

23/03/2023

Feeling a bit low or burned out? Play, run, get out into nature and have some fun. These animal babies will be the cutest you've seen in a while. Let me know if they made you smile (or cry!) 🐰🐥🦆🦋🐶🐇🦔🐾

23/01/2023

Looking to save some money this year? Too easy if you are a smoker!

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23/06/2020

One of the pillars of resilience is physical health.

Practitioners of natural health know that food is the best medicine, and some foods are better than others when it comes to soothing and nurturing body and mind. Here are five of the top foods to eat to stimulate feelings of calm and well-being from the inside-out.

1. Fish
Cold-water fishes like salmon, cod, mackerel and sardines are under-consumed by many who may favours protein from sources like beef and chicken. This is a dietary misstep if you want to quell anxious energy. Rich in the essential amino acids L-lysine and L-arginine as well as healthy omega-3 fatty acids, increasing your intake of clean fish may help relieve anxiety by promoting a healthy brain and enhanced mood.
Studies have shown that individuals with L-lysine deficiency are at higher risk of anxiety, while L-lysine supplementation lowers anxiety and reduces the impact of stress.
Consumption of adequate levels of omega-3 fatty acids has been shown to enhance mood and reduce the risk of anxiety.

2. Nuts
Many essential proteins and fats are available from nuts like Brazil nuts, almonds and walnuts, plus vitamins D and E and the mineral selenium, all proven to reduce anxious feelings.
Vitamin D has been studied for its positive effects on mood, possibly due to its action as a steroid hormone with many important functions in the brain.

Almonds are a potent source of vitamin E, a powerful scavenger of damaging free radicals, which is linked to a healthy brain response to fearful conditions.
Brazil nuts are one of the best sources of selenium, an essential trace mineral that is critical for optimal health.

A clinical trial of adults who were supplemented with 100 micrograms (mcg) of selenium per day reported less anxiety than the placebo group. According to the report, the lower the level of selenium in the diet, the higher the levels of anxiety, depression and tiredness among patients, all of which decreased following five weeks of selenium therapy.
Adults over 14 years of age are recommended to intake 55 mcg of selenium each day.

A small handful of Brazil nuts (six to eight nuts) delivers a whopping 544 mcg, more than enough to take the edge off your mood.
All of these nuts provide essential amino acids and fatty acids that produce the mood-regulating hormones serotonin and dopamine, adding to their potential for helping to regulate mood and improve overall mental health.

3. Yogurt
Fermented foods like yogurt have long been acknowledged as beneficial for gut health due to the presence of friendly bacteria known as probiotics, which help protect the gastrointestinal (GI) tract against harmful pathogens and potentially dangerous microbes. As the understanding of the gut-brain connection develops, science is further acknowledging the benefits of fermented foods on brain health and even mood regulation.
A 2014 study suggests that eating probiotic-enriched yogurt aids in coping with chronic stress.

This beneficial activity may be due to probiotics' neuroprotective effect on the brain.

A study on healthy women with no gastrointestinal or psychiatric symptoms showed that ingesting a fermented milk product with probiotic for four weeks led to "robust alteration" within specific brain regions that control processing of emotion and sensation, leading researchers to assert that consuming such probiotic-rich foods may work to prevent anxious feelings from developing.

Other studies on animals and humans have shown that fermented food consumption is associated with fewer symptoms of social anxiety and lowered risk of depression.
It should be noted that there are plenty of alternatives to cow's milk-based yogurt products today, such as coconut-, almond, and goat's milk, all of which can help to prevent bovine casein-associated adverse health effects.

4. Green Tea for Theanine
Having a daily tea ritual is a great way to weave a moment of calm into your days. Besides the benefits of taking a break from daily concerns to boil water, select a cup and let it steep, drinking tea is a great way to boost your brain's ability to ward off stress. There are more than 400 reasons to drink green tea, and for most adults today, feeling less stressed is at the top of the list.

A Singapore study on 60 healthy seniors showed that those with a regular tea habit had brain scans showing improved brain organization brought about by tea's ability to prevent disruption of interregional connections. In other words, the different brain regions had more and healthier interconnections; they were more organized with better hemispheric symmetry.

Green tea's magical properties are attributed primarily to L-theanine, an active polyphenol in green tea that may be at the heart of its ability to calm nerves and fortify the brain.
Green tea contains another potent phytochemical called EGCG, short for epigallocatechin-gallate, another polyphenol in green tea that has gained a lot of attention as a potential therapeutic agent for preventing neurodegenerative inflammatory diseases. And if you need any more reasons to start a green tea habit, regular tea drinking may bolster the immune system to prevent influenza infection.

5. Dark Chocolate
While you engage in afternoon tea, why not break off a square (or two) of fine dark chocolate? Don't worry about the jitters one might associate with chocolate; dark chocolate is clinically shown to improve anxiety and deliver a potent feel-good boost of serotonin.
Cocoa contains more active phenolic antioxidants than most foods, a factor that can benefit brain function. One could argue that dark chocolate tastes better than most foods too, a factor that has been clinically shown to impart a soothing effect to individuals who are prone to mood disorders.
Dark chocolate isn't just about taste; it's got minerals like magnesium that are important for brain health and mood. A large square of dark chocolate with 70% to 85% cacao provides nearly 10% of the RDA for adults.
Magnesium is considered an essential supplement for psychiatric patients due to the role it plays in calming the nervous system.

Eating dark chocolate has been shown to boost the neurotransmitter serotonin, which can lead to fewer and milder feelings of anxiety due to an enhanced ability to manage stress. By adding a serving of dark chocolate to your day, you can impart a wide array of self-care benefits to both enhance your mood and increase your resilience to life's daily stressors. There is no reason not to indulge.

Source: Green Med Info

25/04/2020

https://www.selfevolution.com.au/single-post/2020/04/25/How-to-Increase-Your-Resilience

29/03/2020

Do you need to find new perspectives? Here is where hypnotherapy can really help through accessing states of greater awareness, finding inner resources and building resilience...

29/03/2020

Do you need to find new perspectives? Hypnotherapy is best positioned to help you to do this and expand your awareness, find inner resources and make you more resilient in the face of challenges.

17/03/2020

https://www.bbc.com/news/health-51873799

Advice on protecting your mental health during the coronavirus outbreak.

20/02/2020

Finally a blog post I thought you might find interesting - happy reading (and perhaps happy sharing).

https://www.selfevolution.com.au/single-post/2020/02/20/How-early-trauma-affects-the-gut-and-your-physical-health

14/08/2019

... good to remember!

29/06/2019

27/06/2019

Do you agree with SelfEvolution Hypnotherapy's TrustScore? Voice your opinion today and hear what 2 customers have already said.

11/04/2019

https://greatergood.berkeley.edu/article/item/how_i_learned_to_forgive_my_father

Jill Suttie struggled her whole life to make peace with her alcoholic father—and with herself.