Header Photo by Yan Krukov

Introduction

Whether you're at the gym or running along a trail, exercise is one of the best ways to boost energy levels, improve your mood and protect against disease. It's also an effective way to manage stress. So what exactly does exercise do for our brains?

How does regular exercise change the brain in ways that protect memory and thinking skills?

One of the ways exercise improves your mood and energy levels is by increasing blood flow to the brain. When you do something like run, for example, your heart pumps faster, increasing the amount of oxygenated blood that is delivered to your brain. This causes an increased release of certain hormones called endorphins—which are chemicals that affect how you feel and behave.

These endorphins can lead you to feel happier and less stressed out about other things in life. They also cause a reduced production of stress hormones like cortisol which can improve how good you feel overall each day, whether it’s from just having more energy or from being able to handle stressful situations better than before exercising regularly!

Another way that regular exercise changes the brain in ways that protect memory and thinking skills is by keeping us mentally alert (or even making us more alert) throughout our lives – even into old age!

Lifting weights out is one of the best things you can do for your muscles in the long run.

The benefits of weightlifting include increased muscle mass, strength, and bone density, which are all important factors for overall health and wellness.

In addition to building muscle mass as well as strengthening bones, weightlifting also helps keep away from atrophy (the loss of muscle tissue), which happens when we don’t use our body parts regularly enough. When we aren’t using our bodies enough (like if we sit at a desk all day), they start to become weak because they aren't getting used properly! When this happens over time it can lead to serious problems like osteoporosis (weakening bones) or even heart disease later down life's road!

To avoid these issues altogether we recommend getting yourself into an exercise program ASAP - especially if stress has been taking its toll on your body lately too much already."

Exercising doesn't have to be a chore.

We know that exercise can be a chore for some people, but there are ways to make it more fun. Find an activity you enjoy doing, like swimming or walking. You could also try dancing or even playing with your dog, put on some music, and turn up the volume!

Conclusion

In this article, we’ve discussed how exercise can help you improve your mood and energy levels. Now that you know the benefits of exercising, it’s time to take action! If you have been struggling with any of these issues, try starting small by taking a walk around your block or doing some pushups. There is no right way to exercise; as long as you are being active and getting some fresh air in your lungs every day, then that's all that matters.

Header Photo by Ketut Subiyanto

Introduction

Life is full of ups and downs, right? Sometimes you're feeling great and other times you feel exhausted. We know how it feels to be dragging yourself around after a long day or week at work or school. You're probably looking for ways to boost your energy levels without relying on coffee or other stimulants that can cause jitters and anxiety.

Here are 7 strategies that will help you get back in the game:

Try adaptogens.

Adaptogens are plants or herbs that help the body cope with stress and maintain balance. They do this in the same way that our own adrenal glands respond to stress, releasing hormones such as cortisol and adrenaline. Adaptogens can be found in certain types of mushrooms, roots, lichen, leaves and flowers.

Adaptogens act on both physical and mental levels to calm you down (think yoga), increase alertness (through a quick walk) or provide energy for your workout routine (like coffee). These herbs contain a variety of phytochemicals—plant compounds—that may help fight disease by stimulating immune function or protecting the body from free radicals (the harmful byproducts produced during metabolism). And because adaptogens have been shown to affect many physiological systems in diverse ways, they’re considered safe enough to take daily long-term if needed.

Some examples include: ashwagandha (a root used extensively in Ayurvedic medicine), Rhodiola Rosea (an herb that grows wild across northern Europe).

Dring vegetable juice

One of the best ways to boost your energy levels is through vegetable juice. Vegetable juices are created by blending vegetables, fruits, and herbs into a liquid form. They're rich in vitamins, minerals, and antioxidants that help improve health and increase energy levels.

Photo by Polina Tankilevitch

If you tend to drink coffee or soda first thing in the morning, try swapping it out for a glass of vegetable juice instead. You'll get all of the same benefits minus all of those additives like caffeine and artificial sweeteners, plus you'll get an extra kick from all those natural sugars found in these veggies!

Get a daily workout.

As you’ve probably heard, exercise is essential for keeping your energy levels high. Exercise also helps boost your mood, which means you’ll be in a better frame of mind when it comes time for work or school. And since our brains are such a large part of what makes us human—the “control center” for everything we do—it only makes sense that regular physical activity can help improve our mental states as well (and vice versa).

So where do you start if this is all new territory? Well first off: don’t worry if it doesn’t come naturally right away! Getting in shape takes time and patience; there are no shortcuts here! The most important thing is to find something fun that gets your heart rate up while still feeling comfortable enough to stick with over time. If running isn't doing the trick anymore then try swimming laps instead; maybe even add some weights into the mix once you're ready!

Get enough vitamin B12

Vitamin B12 is a water-soluble vitamin that helps in the formation of red blood cells and DNA. It is found in meat, fish, eggs, and dairy products.

It helps to maintain the nervous system and myelin sheath. This means it's essential for people with neurological disorders like multiple sclerosis or Parkinson’s disease.

It also helps to maintain healthy nerve cells in the brain, which could be why some researchers believe that a deficiency may increase one's risk of developing Alzheimer's disease later in life.

Stay hydrated with alkaline water and electrolytes

Drinking alkaline water and electrolytes is a simple way to boost your energy levels. Water is essential for good health, but you’re probably not drinking enough of it. One way to make sure you get enough is by adding a pinch of sea salt or Himalayan rock salt to your water bottle or drinking glass overnight so that your body can absorb more of the minerals that are in the salt.

Bonus tip: Pour some filtered water into your DYLN, enhance your water + add ice and a few lemon slices. It makes for a great and refreshing source of low-acid vitamin C!

Improve sleep quality

To ensure you get the best sleep possible, you should aim to get between 7-8 hours of sleep each night. Make sure your mattress and pillows are in good condition and use an eye mask or ear plugs to block out light and noise. Getting a full night’s rest will help reduce your stress levels, which leads to increased energy levels.

If you have trouble falling asleep at night, try setting an alarm for 30 minutes before bedtime so that when it goes off—no matter how tired you feel—you go into another room for 20 minutes until the urge to snooze passes (this will keep other parts of your brain from taking over). Then go back into your bedroom and begin a relaxing nighttime ritual such as reading something inspirational, taking a bath with lavender essential oil or meditating until drowsiness sets in.

Conclusion

If you find yourself feeling exhausted and low on energy, there are many things that can help. The first step is to begin by taking a good look at your daily routine, and see where you can make some lifestyle changes. You may want to consider adding more exercise, or even changing up your diet so it's full of healthy fats and veggies - these will give your body what it needs to get through each day with more energy!

Header photo by Le Creuset on Unsplash

Introduction

Intermittent fasting is a pattern of eating in which you cycle between periods of eating and fasting. Some methods involve skipping all food one or two days a week, while others include daily fasts that last less than 24 hours. Several studies show that it can have powerful benefits for your body and brain. Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss. Some research even shows that intermittent fasting may help live longer by preventing the diseases of aging, such as cancer, cardiovascular disease, type 2 diabetes, and Alzheimer’s disease. There are many different ways to do intermittent fasting:

Intermittent fasting is a pattern of eating in which you cycle between periods of eating and fasting.

First, it's important to understand what intermittent fasting is and how it works. Intermittent fasting is a pattern of eating in which you cycle between periods of eating and fasting. There are many different ways to do this, but the general idea is that you could fast for a few hours one day and then eat normally the next day, or fast for 24 hours once per week (or longer), or even fast randomly throughout your day. The most common form of intermittent fasting requires that you cycle between periods of eating every other day with occasional 1-2 day fasts each week.

Some methods involve skipping all food one or two days a week, while others include daily fasts that last less than 24 hours.

Intermittent fasting methods can be broken down into three main categories:

• Aversive fasts, which involve skipping all food for a period of time. This includes the 5:2 diet, where you eat normally five days per week and fast for two non-consecutive 24-hour periods each week; alternate-day fasting (ADF), where you eat normally every other day; and time-restricted feeding (TRF), when you only allow yourself to eat during a certain window of time each day.

• Minimalist fasts, which limit certain types of foods or severely restrict calorie intake while still consuming some calories daily. Examples include the “fasting mimicking diet” developed by researchers at the National Institute on Aging, where participants consumed about 700 calories per day with five 25 percent caloric reductions over 2 weeks; or a vegan ketogenic diet that involves eating 75 percent fat, 15 percent protein and 10 percent carbs daily for 4 weeks straight with no snacks allowed in between meals (except for water).

• Moderate fasts are less extreme than above forms but still involve cutting back on your normal caloric intake significantly enough so as not just to lose weight but also to spur metabolic changes that promote longer term weight loss maintenance — such as improved insulin sensitivity and healthy blood sugar levels — due to what's known as autophagy (or "self-eating"). Common moderate intermittent fasting protocols include 16/8 fasting (16 hours without food followed by 8 hours of eating) and 5:2 diets that provide roughly 500 fewer calories per day than would otherwise be consumed under normal circumstances

Several studies show that it can have powerful benefits for your body and brain.

Photo by Arek Adeoye on Unsplash

• Intermittent fasting may help you live longer. A 2014 study found that mice who ate only every other day had lower blood sugar levels, less abdominal fat and better insulin sensitivity than their chowing counterparts. They also had improved heart function, which is important because many people with diabetes develop heart disease as well.

• It can help you lose weight—and keep it off. In one study of 30 adults with obesity, individuals who followed an intermittent fasting diet lost an average of 2 pounds more per week than those on a regular diet. Another review found that obese adults who used intermittent fasting techniques along with conventional weight loss methods lost an average of 5 percent of their body weight after six months. Note: Some research suggests you may lose more weight over time if you follow the practice daily instead of sometimes or rarely.

• It may help protect against cognitive decline in older adults and improve memory performance in younger ones . In animal models—which are not perfect but do give us some insight into how the process might work in humans—intermittent fasting has been shown to protect neurons from damage caused by disease and aging while simultaneously increasing learning capacity by strengthening synaptic connections between neurons. Studies show that these effects were strongest when animals were exposed to short periods of food deprivation followed by longer periods when they could eat freely once again; this cycle was repeated multiple times throughout their lives

Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss.

Intermittent fasting can help you lose weight by improving your metabolism, increasing fat loss and preserving lean body mass.

One of the most common questions I get from people who are interested in intermittent fasting is whether or not it will actually help them lose weight. The answer is yes! Intermittent fasting has been shown to improve metabolism and increase fat loss. In addition, intermittent fasting can protect against muscle loss when dieting for weight loss by preserving lean body mass.

Some research even shows that intermittent fasting may help live longer by preventing the diseases of aging, such as cancer, cardiovascular disease, type 2 diabetes, and Alzheimer’s disease.

• In one study, intermittent fasting was found to increase longevity by preventing the diseases of aging.

• Fasting can also help you live longer by preventing certain cancers, cardiovascular disease, type 2 diabetes and Alzheimer's disease.

There are many different ways to do intermittent fasting. Most commonly, people fast for 12–16 hours per day and eat in an 8-hour eating window. This is known as the 16/8 method and is also called the Lean gains protocol.

Fasting can take place over one or two days a week, or every day of the week but with a few hours' leeway at either end (i.e., you can start eating at 3 p.m., not 4 p.m.). Fasting has been shown to be effective even if it's done only once or twice a week—which is why some people choose to add it into their workweek routine rather than following strict ketogenic diets every day of the week!

One thing to notice here is that although you cannot eat any food during the fasting period, it is completely alright to drink water, tea, or even coffee. So remember to stay properly hydrated during your fast! You can deven take supplements if they are calorie-free, as the main purpose during the fasting period is to avoid calorie intake of any kind.

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A review of studies found that alternate-day fasting could accomplish a modest weight loss of about 7% over 3–12 weeks when compared to no intervention at all. However, this study only had one participant who followed this dietary pattern. More research is needed to determine its effectiveness.

Alternate-day fasting is a pattern of eating in which you cycle between periods of eating and fasting. Some methods involve skipping all food one or two days a week, while others include daily fasts that last less than 24 hours.

Conclusion

Intermittent fasting is a pattern of eating in which you cycle between periods of eating and fasting. There are many different ways to do intermittent fasting, but the most common one involves eating within an 8-hour window and fasting for 16 hours per day. In addition to weight loss, several studies show that it can have powerful benefits for your body and brain. The next time you feel like reaching for a snack after dinner or before bedtime, try following this pattern instead!

Alkaline water is a rich and refreshing way to stay hydrated while providing your body with tons of nutrients. And the best part is that, as beneficial and enjoyable as it is, there’s no complicated process behind it! 

In fact, water naturally becomes alkaline in streams as it flows through rocks and absorbs their mineral nutrients. Calcium, magnesium, and potassium are only a few examples of the nutrients water collects through this process.

The good news is that you don’t have to follow the streams every day to get your alkaline water. 

At DYLN, we’ve developed a way to emulate the natural alkalizing process through the VitaBead Diffuser that sits at the bottom of your DYLN Bottle! When you fill-up your bottle, the minerals instantly start working to raise the pH level of your water and alkalize it in minutes.

To break down just how effective this small device is, today we’ll be talking about the 4 main minerals that we use to alkalize water and the benefits they individually offer you! 

Magnesium 

Found in a wide range of foods, magnesium does wonders for your body and mind!

Firstly, magnesium powers tons of biochemical reactions throughout your entire body. 

The following points are just a few examples of how magnesium works in your body: 

• Converting the food you eat into your source of energy 
• Maintaining gene health by repairing your DNA/RNA 
• Regulating neurotransmitters to help your brain communicate with the rest of your body
• Converting amino acids to new proteins

And it’s precisely this level of influence on the brain function that links specifically low levels of magnesium to negative emotions. 

It’s quite common for people who suffer from depression to also suffer from a magnesium deficiency. And studies show that participants who increased their magnesium intake felt fewer symptoms of depression and anxiety.

This compound has also been found to fight and prevent physical ailments like muscle fatigue, migraines, and even high blood pressure!

An increase in magnesium can result in tons of benefits in your day-to-day such as increased or improved physical activity/performance, relief from chronic inflammation, and decreased or regulated PMS symptoms. 

Zinc

Another essential ingredient found in DYLN’s specially-formulated VitaBead Diffuser is Zinc - a trace mineral responsible for tons of chemical reactions that you only need in small amounts.

This mineral is also an essential nutrient, which means it’s highly recommended to include Zinc in your regular diet. 

We’ll give you a few of our favorite ways to make sure we’re getting the right amounts of Zinc, but first, let’s talk about all the wonders it does for your body! 

Zinc has incredible benefits for your body, both inside and out. Benefits that make a difference in your life in more ways than you think. 

Below are some evidence-backed health benefits of Zinc:

• Boosts your immune system
• Accelerates the healing process for different types of injuries to the skin
• Treats acne by reducing the production of certain bacteria and controlling oil glands
• Decreases chronic inflammation
• Reduces the risk of certain age-related effects such as loss of cognitive function and vision

Zinc also helps support the function of other senses like taste and smell. 

It’s no coincidence that in the past couple years, these two senses have been the center of attention. Loss of taste and smell have become virtually synonymous with the COVID-19 virus. 

And in September of 2020, a study showed that a significant amount of patients had a Zinc deficiency. What’s worse is that those deficiencies were associated with more complications and a longer hospital stay. 

Now that you know how invaluable Zinc is to your health, here are some foods to help you increase your supply:

• Oysters
• Kale
• Asparagus 
• Mushrooms
• Pumpkin Seeds
• Cashews
• Black Beans

Silica

Much like Zinc, Silica is a trace mineral naturally found in common parts of every diet. It’s been dubbed the beauty mineral due to its strengthening effects on hair, skin, and nails! 

Several studies have found that participants’ hair strands strengthen over time after implementing an increase in their silica intake. And while it cannot reverse hair loss, it can certainly help prevent it! 

It also works to protect your skin by boosting the production of collagen, which improves and maintains your skin’s elasticity, texture, and youthful appearance. And stronger nails come as a result of orthosilicic acid - a prominent compound in silica that helps treat and prevent nail brittleness. 

However, as is the case with most trace minerals, most people aren’t getting a proper amount of silica in their diet. So here are a few ways to get a steady supply of silica to reap the benefits:

• Bananas 
• Leafy greens
• Brown rice
• Lentils

Tourmaline

In addition to the 3 valuable minerals listed above, our VitaBead Diffuser also contains Tourmaline. This mineral is known for its detoxification abilities, as well as the great taste it adds to your drinking water! 

Fun fact: Tourmaline is also classified as a gemstone, and some groups believe it can have emotional benefits such as boosts in confidence and stress-relief. 

Bonus

The benefits just keep on coming! This mineral-rich diffuser also boosts the hydrogen in you water and significantly lowers the oxidation-reduction potential (ORP). 

Low ORP values means higher antioxidizing effects for your water. And DYLN’s diffuser reduces the ORP to -150, meaning it’s even more antioxidant than other alkaline water options!

At DYLN, we value health, wellness, and knowledge. And that comes with transparency about what exactly you’re putting in your body when you enjoy a drink of our delicious alkaline water.

Now that you know all about how our water is created, enjoy your DYLN Bottle with even more peace of mind!

Summer is just around the corner. That means vacations, beach days, and cookouts! But sometimes, getting together with friends means you don’t always get to follow your usual eating habits. 

While every food is virtually harmless in moderation, even one meal can affect you if you’re used to keeping up a certain diet. For example, if you usually follow an alkaline diet and you fill up on processed foods at your neighbor's cookout, odds are your stomach won’t agree with your choices. 

But don’t worry! 

We have a few tricks up our sleeves that have helped us stay on track towards our healthiest selves - and they’re sure to help you too! 

The key to enjoying some of your favorite summertime eats - without putting your body through the wringer - is to bring a few dishes of your own to share with the party and add healthier alternatives to the menu!

Here are 8 tasty ways to maintain a consistent alkaline diet while still having fun in the sun! 

Fruit Salad

Lucky for you (and everyone at the party), our first recipe is already a summer staple! This healthy and delicious treat is a guilt-free way to satisfy your sweet tooth while following your alkaline diet. Plus, fresh fruit is perfect for hot summer days! 

It’s important to note that some fruits are acidic, so make sure you’re being picky with your choices when making your salad. We recommend adding the following:

Click here to see our list of DYLN-certified alkaline foods! 

Avocado Wrap

Imagine sitting by the pool, taking in the sun, and biting into a crisp, crunchy wrap with fresh vegetables and just a hint of spice. 

We’re getting hungry just thinking about it!

Avocado wraps are super easy to make, fall within the alkaline diet, and taste incredible. 

Just smear some avocado slices onto a lettuce leaf and top with diced tomatoes, red onions, jalapeños, spinach, and some light seasoning. It’s that easy! 

You can enjoy these on their own or as a side to your other cookout favorites. 

Cauliflower

This veggie is about as versatile as they come! Add them into any salad for a healthy touch of alkaline deliciousness, or have them take center stage as your meal’s main attraction. 

Here are some of our favorite ways to enjoy cauliflower at a cookout: 

• Roasted Cauliflower - seriously, you can eat these like french fries! 
• Cauliflower Tacos - take your roasted cauliflower the extra mile and throw it on a grilled corn tortilla with all the fixings of street tacos! 
• Cauliflower Wings - these make a great, healthier alternative to your favorite hot wings. Keep reading to learn how to make our favorite homemade low-acid barbecue sauce!  

Alkaline Smoothies

Summer’s signature sweet beverage doesn’t come without its losses. Smoothies are oh, so delicious, but typically contain high levels of acidity. 

But don’t say goodbye to your favorite frozen drink yet. There are a few changes we can make to alkalize it! 

First, find a new combination! 

While most berries are acidic, cherries and kiwis are alkaline-forming. This means they actually become more alkaline when digested and absorbed. 

Add these two tasty fruits to your blender, along with kale, cashews, and almond milk. You’ll have a delicious super smoothie in minutes! 

Get the full recipe here! 

Homemade Ice Cream

In the mood for something sweet? Here’s a treat that’s popular with children and adults alike! 

Everyone loves ice cream, and with this 2-ingredient recipe with low acidity you can make right at home, you’ll love it even more! 

Regular ice cream is processed and uses whole milk - which is highly acidic. Not the best dessert to reach for if you’re trying to fight symptoms of acid reflux.

This healthy alternative calls for bananas, one of the best alkaline fruits out there, and almond milk, a great solution for lactose intolerance and acid reflux. 

Get the full scoop on this ice cream recipe here! 

Homemade Barbecue Sauce

Yet another staple of the summertime cookout, this sauce is one of the most acidic foods you’ll find in the spread. That’s why we were thrilled to find a recipe designed to limit our acid intake! 

Barbecue sauce gets its acidity from tomatoes and vinegar, the two primary ingredients. So we needed a recipe that played around with the ingredient list while still delivering that tangy, spicy flavor we know and love. 

Click here to learn how to make your own sauce with pumpkin puree; it makes the perfect addition to those cauliflower wings we mentioned before!  

And if you’d rather leave it to the pros, don’t forget to keep your eye out for low-acid barbecue sauces at your local grocery store! 

Let’s Get Cooking!

As we always say, everything is just fine in moderation. But if you want to stay on the path of health and wellbeing you’ve paved for yourself, we want to help make it easy for you! 

With just a few alterations to your favorite dishes, you can enjoy this summer to the fullest while still feeling like your healthiest self. Not only will you love these recipes, but your friends will be begging you to bring them to every get-together all season long! 

Who knows? You may even discover a new favorite dish.

And don’t forget to stay cool with your DYLN Bottle wherever you go. 

Bonus tip: Pour some of your alkaline water into a glass with ice and a few lemon slices. It makes a great and refreshing source of low-acid vitamin C!

Staying hydrated is hailed as one of the most fundamental ways to improve your physical health. 

Some benefits include maintaining a healthy immune system, flushing out toxins, supporting joint function, and absorbing nutrients from the food you eat. 

In addition to all of these great advantages, hydration also significantly correlates with your mental health. In short, the more hydrated you are the better you’ll feel. 

Sure, you might have heard this before. But how does it work?

The first thing to remember is that your mental state and physical state are not as divided as you may think. And mental health has tons of physical factors.

Dehydration not only takes a toll on your physical well-being but also has negative effects on your mood. In fact, just like in your physical health, there are several areas of your emotional and mental health that can be directly impacted by your water intake. 

Keep reading to learn more about the specific mental health aspects you can improve by staying properly hydrated, identifying key signs of dehydration, and how to stay on top of your water intake! 

Anxiety

Photo by Nathan Cowley from Pexels

Like all mental health issues, anxiety is a complex condition with several different root causes. However, because hydration is such a prominent part of a healthy life, dehydration makes you more vulnerable and can result in an increase in anxiety.

This happens when hormones fail to reach their respective destinations due to your blood flow falling short. 

And while thankfully dehydration won’t always trigger an anxiety attack or a panic attack, that uneasiness can linger and become more and more overwhelming over time. 

Depression

Photo by Kat Smith from Pexels

While dehydration has a clear correlation to anxiety, studies have shown that it has an even stronger connection to depression. 

Poor hydration can lead to, or worsen, depression in three different ways. Let’s talk about them:

• Decrease in brain's energy: Our brains are like computers, and if we let the battery run out, we can’t get too much work done on it. The kind of dysfunction and mood disorder that results from a lack of hydration and nutrients often falls within the scope of depression.

• Low serotonin production: Serotonin is a neurotransmitter that is crucial for a healthy mind, but its creation relies on water. In fact, lack of water can affect several different amino acids responsible for creating neurotransmitters linked to your mood. 

• Increased stress in the body: Dehydration is one of the most prominent causes of stress in your body. And when you’re stressed, you produce more cortisol. 

In short, dehydration has several devastating impacts on your brain’s functionality. 

Fatigue

Photo by Andrea Piacquadio from Pexels

Improper hydration leads to a vicious cycle. The longer you go without proper hydration, the more stressed you become, and ultimately, the less active you are.

Think back to a time when you felt tired, sad, or simply checked out. Perhaps at work, or on your couch. Did you find it easy to get up and do something to make yourself feel better? Probably not. 

This is a prime example of the connection between your mind and body.

Fatigue caused by insufficient hydration can only lead to more dehydration and an even lower emotional state. 

Energy & the Production of Endorphins

We can go on and on about the negative effects of dehydration, but what about the positive effects of proper hydration? 

Well, it turns out that there is some truth to those self-care Instagram posts that claim water will solve everything. 

We don’t mean that water on its own will rid you of all the negativity in your life. But sufficient hydration keeps your brain working at its fullest potential which can stabilize your mental health. 

With that stability comes more energy, and with a boost in your energy, you can stay active and help your brain produce endorphins - commonly known as happy hormones! 

Note that you don’t need to spend hours at the gym to release endorphins. Moderate exercise like dancing or taking a stroll through the park will do just fine! 

Signs of Dehydration

So, now that you know that dehydration may be the root cause of your unusual emotional health decline, let’s talk about some familiar signs. 

Our fast-paced, active customs can at times encourage us to work past pain or discomfort. But being reckless with your health should not be viewed as a good sign of endurance. 

Identifying dehydration requires you to listen to your body (and mind) and take action instead of putting off the discomfort or ignoring it altogether.

Here are some common indicators of mild to moderate dehydration:

• Increased thirst or hunger
• Dry mouth
• Darker urine 
• Dry, tight skin
• Uncommon muscle cramps 
• Unexplained headaches 
• Fatigue
• Rapid heartbeat

This is not to say that you’re experiencing dehydration every time you get a headache. 

But staying properly hydrated will always help you manage and prevent all of these ailments - as well as the negative impacts that dehydration has on your mental health. 

Hydrating with Alkaline Water

While the above-listed signs are great indicators of what your body and mind need to function at their highest level, they are also signs that you’re already suffering from moderate dehydration. 

And as doctors say, prevention is the best medicine. 

Prioritizing your hydration on a regular basis is the best way to ensure that you are actively preventing a decline in your mental health! 

And with your DYLN bottle, you can get the proper water intake on the go, along with some amazing bonus benefits! 

Click here to learn more about how alkaline water works to keep you hydrated and healthy!

Have you ever felt a burning sensation or discomfort that radiates through your stomach, your abdomen, or even your chest? That’s called Acid Reflux.

But before you get too concerned, know that it’s more common than you think. And, much like other conditions that affect your stomach’s wellbeing, most of the time it is directly related to what you consume. 

So, what’s the science behind this condition? 

Acid Reflux occurs when too much of your stomach contents come back up into your esophagus. It triggers that familiar yet painful sensation known as heartburn. 

Gross, we know. But what causes it? 

Because every person is different, there are tons of different factors that result in Acid Reflux. Some causes are so normalized and accepted as part of the day-to-day, that you may not even realize they can be the source of your pain. 

So if you’ve ever suffered from this condition but you’re not sure why, we’re here to shed some light. Today we’ll be talking about 7 of the most common causes behind Acid Reflux, and give you a few tips on how to treat and prevent it! 

Certain Foods & Beverages

Photo by Jonathan Borba from Pexels

Like we said, every discomfort your stomach has ever felt most likely correlates to what you eat and drink. Although what you consume may seem harmless, some of your favorite foods can be causing you discomfort. 

Food can trigger Acid Reflux in two different ways: by relaxing your LES (lower esophageal sphincter, the valve between your esophagus and stomach), or by increasing the production of stomach acid.

Here are some foods associated with heartburn: 

• Citrus fruits
• Dairy 
• High-fat meats
• Greasy foods
• Caffeinated drinks like soft drinks and coffee
• Alcohol

Mealtimes 

Photo by Nathan Cowley from Pexels

It may surprise you to know that when you eat can affect your stomach’s wellbeing nearly as much as what you eat. 

One of the biggest ways that timing can affect your stomach is if you wait too long between meals. By the time you get around to having a meal, you might eat more than what your body needs, causing your stomach to expand and add pressure to your LES. 

On the other hand, eating too quickly because you’re short on time can interrupt the proper functioning of your digestive system. Your body needs adequate time and nourishment to perform at its best. 

Skipping Meals

Photo by Marcus Aurelius from Pexels

If waiting too long between meals is bad, skipping meals altogether is worse. In these busy times, it’s normal to lose track of time and forget to eat. But even one skipped meal can result in Acid Reflux. 

The truth is that even if your stomach has nothing to digest, it will produce digestive fluids like clockwork. This increased acid is enough to cause discomfort and even some pain.

We’d also like to add that your body cannot operate properly without nourishment. So even if skipping a meal doesn’t immediately result in Acid Reflux, it can lead to long-term effects. 

Pregnancy 

Photo by Vlada Karpovich from Pexels

This one seems out of our control, right? Pregnant people are more susceptible to Acid Reflux due to changes in their hormones. But as the baby grows and presses on the womb, it’s normal for the stomach to become more sensitive to irritation and discomfort. 

Worry not, moms-to-be! We’ll be going over some simple and baby-safe ways to take back control and ease heartburn later in this article.

Certain Medication

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We know what you’re thinking. “Are our stomachs so delicate that even our medications can have painful effects?” Sometimes the answer (sadly) is yes. Whether they’re as specific as anti-anxiety medications or as generic as ibuprofen, certain medications are bound to irritate your stomach lining.

If your medication is the source of your Acid Reflux, don’t lose hope. We’ve got a list of treatments coming your way!  

Smoking

While smoking causes a lot more serious health issues, it can also lead to Acid Reflux and heart burn. 

And while we want to spare you some of the more gruesome details, here are just a few ways smoking leads to stomachal discomfort: 

• It reduces the production of saliva, which hinders the neutralization of refluxed acid
• It impairs the LES, making it easier for stomach contents to reflux into the esophagus
• And it can also directly damage your esophagus, increasing the risk of acid reflux and other more serious effects

Built-Up Stress

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When stress builds with no proper relief, it can manifest itself in all sorts of physical ways. These include migraines, loss of appetite, and abnormal sleep patterns. 

This means you’re not following your usual schedule, and therefore choices you wouldn’t normally make surrounding what you eat and drink can trigger heart burn.

Treatments

From the looks of it, there are many everyday lifestyle choices that can lead to pain and discomfort. The good news is that there are also tons of ways to treat it! 

When dealing with triggers out of your control like pregnancy and medications, it’s important to increase your intake of alkaline water and foods with a higher pH level to offset the imbalance. Make sure you’re using your DYLN bottle to stay healthy and hydrated, and here’s a list of our favorite alkaline foods! 

If smoking or stress levels are the root of your discomfort, start prioritizing your mental health. Meditation and exercise are both great ways to give you back the peace of mind you need to make healthier choices. 

And finally, if your Acid Reflux is triggered by what you’re consuming, it’s time to listen to your body and find the right foods and eating schedule to give your body all the nutrients and none of the pain!

If you want to change the way you feel, you have to change the way you eat. Everything you consume has a direct impact on your overall well-being. You can’t feel your best until you start feeding your body what it needs.

By replacing your regular drinking water with DYLN’s alkaline water, you’re already making strides for your health. Alkaline water combats acid reflux, boosts your metabolism, and even hydrates you faster! And with your DYLN water bottle, you can do all of this on the go.

But why stop at one lifestyle change? 

Now is the time to make even more health-conscious choices that will support you on your wellness journey!

To reap the full benefits of your switch to alkaline water, we recommend incorporating alkaline-rich foods into your everyday diet. We know changing the way you eat can seem overwhelming, but don’t worry! We’re here to share 10 alkaline foods that are super easy to add to your diet. 

(And if you want to know which acidic foods we recommend avoiding, read here.)

Let’s dive in!

Lemon

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Not what you were expecting, right? While citrus fruits are thought of as acidic, lemons are high in alkaline nutrients like potassium and magnesium. And once they are digested, they produce alkaline byproducts. So, don’t worry. You don’t have to say goodbye to your lemon water.

Stevia

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While sugar and artificial sweeteners are classified as highly acidic, Stevia is one of the only sweeteners that are high in alkaline. Aside from limiting your acidic food intake, stevia has also been found to reduce blood pressure and sugar levels! This sweetener makes a great inclusion for your alkaline diet.

Spinach

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Like most leafy greens, spinach is also alkaline-forming. The reason it made our top 10 is because of how versatile it is! You can add this powerful green to almost any recipe. From green smoothies to spring salads (or even a good dip) is there anything spinach can’t do? 

Mangoes

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Much like lemons, mangoes are also thought to be highly acidic. But when digested, they actually have more alkaline-forming properties. This tasty treat is already on most of our must-have-snack lists and now you have one more reason to love it! 

Grapes

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While grapes tend to rest in the low to medium alkaline levels, they are still great for those of us looking to reduce the amount of acid in our diets. After all, it’s all about balance!

Pro-tip: If you struggle with acid reflux quite often, avoid the more sour grapes.

Olive Oil

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Although oils can’t be measured in terms of pH levels, it’s commonly known that vegetable oils are weak acids. In fact, the oils with the lowest acidity levels are the ones of the highest quality! So the next time you’re feeling guilty about cooking with oil, remember that your body doesn’t mind it one bit.

Almonds

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In addition to being a good source of Vitamin E, almonds are also rich in manganese and magnesium! Enjoy them roasted, raw, or as an alternative for pecans or cashews in any recipe.

Brussels Sprouts

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You either love them or hate them. And if you hate them, we might be able to change your mind. Brussel sprouts have a pH level of 10 when they’re raw. And even when they’re cooked, they are still in the low to medium alkaline levels! Roast them with some garlic or sautee them with balsamic vinegar and you’ve got a new recipe you’re sure to love! 

Herbal & Green Tea

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Need another reason to lay off acidic coffee? There are a ton of herbal and green teas that promote alkaline in your body! Tea is also restorative, balanced, and soothing. 

Pro-tip: Replace your honey with cinnamon or lemon if you want a sweet taste without raising the acidity.

Sweet Potato 

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We all know how versatile potatoes are. And that’s true for their pH levels, too! Baked or boiled sweet potatoes are a great part of an alkaline diet. But if they’re fried or glazed, they can actually increase your acid intake. Make sure you curate all your recipes to maintain your alkaline-friendly diet!

Not What You Were Expecting?

We told you it would be easy to add some alkaline to your diet! 

Changing your eating habits always seems like a more drastic challenge than it actually is. But taking care of yourself is actually pretty simple. 

It just needs the right nutrients to perform at its highest potential. And after incorporating these changes, you’ll start seeing results in no time! Read more about how these changes can help you lose body fat here.

The next time you’re craving a healthy snack or looking for a new recipe, keep these 10 superfoods in mind!

Need some new recipes to get you started? Check these out! 

We’re talking about low energy, tiredness, irritability, inability to concentrate, etc.  

Not a great way to feel, unfortunately, fatigue is driving people to the doctors. However, despite being a pretty big health issue, medical personnel are struggling to pinpoint the exact cause of exhaustion in otherwise healthy people. 

That said, with blood tests, physical exams, and medical histories proving fruitless, could it be Adrenal Fatigue? 

A very possible answer, today, we will look at what Adrenal Fatigue is, plus steps to overcome it naturally. 

What are the Adrenal Glands? 

Located at the top of each kidney, the adrenal glands are small and triangular-shaped. Their function within your body is to release hormones that regulate the metabolism, immune system, blood pressure, and stress. 

Therefore, your Adrenal Glands are very important to your daily life and, you guessed it, overall health. 

In fact, they are so important that, if your Adrenal Glands change in any way (produce more or fewer hormones), your body can easily go into an imbalance. And, these imbalances can lead to a large number of health issues, including something called Adrenal Fatigue.  

What is Adrenal Fatigue? 

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Widely used in the alternative health world to describe stress-induced, hormone-related exhaustion, Adrenal Fatigue was first proposed by Dr. James L. Wilson in 1998. A relatively new idea, Adrenal Fatigue is a theory that links stress to the Adrenal Glands and their inability to properly function. 

The science behind it? When under stress, your Adrenal Glands produce the hormone cortisol. This hormone is used to help your body cope with difficult situations, become more resilient, and recover afterward. However, with overstimulation caused by long-term stress, your Adrenal Glands will start to have a hard time releasing proper levels of cortisol. Or, in other words, your Adrenal Glands get tired and stop making this essential hormone. In the end, without enough cortisol, the effect is exhaustion and a whole list of other symptoms.  

Who can be affected by this? Anyone can experience Adrenal Fatigue. This is because the potential stressors include diet, anxiety, grief, trauma, overworking, poor diet, too much exercise, autoimmune conditions, overuse of medications, and a number of other things. 

What are the signs of Adrenal Fatigue?  

• Excessive fatigue 
• Low response to stress 
• Brain fog 
• Mood swings 
• Depression
• Energy later in the day 
• Food cravings 
• Weak immune system 
• Hair loss 
• Weight gain 
• And many more

Can you get Tested For Adrenal Fatigue? 

At this point, it is worth mentioning that standard medical professionals and doctors do not accept the diagnosis of Adrenal Fatigue. They dismiss it, because testing ‘normal’ Adrenal Gland function is difficult, and there is no test that can detect small drops in hormone production. But, feeling off, tired, not great, is not normal even if tests say you are fine. 

Steps to overcome it naturally

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Now, all of this said, if you are looking to prevent or overcome Adrenal Fatigue, you need to do two things. And, those are, manage stress as well as engage in habits that ensure proper Adrenal Gland function.   

Much easier said than done, fortunately, we put together a list of steps you can take to make it easier.

Step 1: Relax The Mind 

Yoga, meditation, and deep breathing are great ways to turn off the mind and promote relaxation, the opposite of stress. During each of these practices, your brain is focused, which helps to remove the tensions of outside life. The result is a feeling of calmness that will ultimately lead to less stress! Your Adrenal Glands will thank you. 

Step 2: Relax The Body 

From getting a massage to sitting in a warm bath or pool, activities designed to release tension and lower your heart rate will ultimately increase the feeling of relaxation. When you feel comfortable, your body will naturally unwind and start to release happy hormones that fight stress. 

Step 3: Rest 

If you have Adrenal Fatigue you may find it hard to fall asleep and stay asleep. A catch 22, when cortisol is off, it messes with your ability to rest, which in turn causes irritability, moodiness, anxiety, everything that leads to stress. What a nasty cycle. Fortunately, if you are aware of your sleep patterns and work to ensure you rest as much as possible, you can beat sleeplessness. Now, say it with us, to overcome Adrenal Fatigue you must sleep. 

Step 4: Empower The Body 

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Another way to help reduce stress is to engage in light workouts. This could be anything from taking a walk, going for a swim, dancing, etc. The mental and physical benefits of empowering the body go hand in hand with mood as well as rest. Ditch the phone, tire yourself out, and relax better in the evening. But, beware, hard workouts can increase Adrenal Fatigue. So, keep it light. 

Step 5: Change Diet 

The fact is, what you consume affects your body and the way it works. In this light, working to overcome Adrenal Fatigue, there are a few things about your diet to consider. First, if you are an avid coffee drinker, you may want to only enjoy a cup in the morning. This is because caffeine spikes cortisol. Second, if you eat a lot of sugars, refined carbs, alcohol, etc. you need to cut back right now. These foods cause inflammation and have toxins that ruin your body's ability to function. Foods your Adrenal Glands like include Kefir, turkey, collard greens, red peppers, and calming teas.  

Step 6: Supplement 

If you are not taking natural supplements to improve relaxation, it may be time to consider it. The right supplements can actually make a world of difference in how you feel mentally and physically. Some of the most popular for Adrenal Fatigue are Magnesium, zinc, vitamin C, ashwagandha, and B vitamins as well as Alkaline Water made with many of these minerals. Yes, that is right, DYLN’s VitaBeads include natural relaxation ingredients that will help you overcome Adrenal Fatigue.

There is no better time than now! 

Today is the best day to start your journey towards true wellness. If you feel overwhelmed by the above steps, take one at a time and slowly adapt your lifestyle. Even the smallest change could lead to a healthier, happier life. 

However, living for a long time is not always easy. In fact, there are alot of things that determine life span. 

The good news? Life expectancy is on the rise. This is due to advances in modern medicine and standards of living. 

The bad news? Lifestyle and habits have a lot to do with the length of life. Unhealthy or unhappy people tend to have shorter life expectancies. 

Fortunately, considering that health and happiness are key to life expectancy, taking steps to improve both will ultimately give you more years. In efforts to help you live longer, we put together a list of 10 esay, natural life extenders. 

10 Easy, Natural Life Extenders

Laugh

Did you know that people who laugh live longer? 

Yes, it’s true! 

Many scientists have found that a good sense of humor is very beneficial to life expectancy! 

Why is that? Laughter works to increase blood flow, trigger the production of happy hormones, and boost cognitive function. In turn, the person laughing will experience reduced levels of stress as well as the feeling of connectedness to their humans. 

Limit Screen Time 

TV, cellphone, tablets, anything with a screen, turn it off. 

Reports suggest that screens have a very negative effect on life expectancy. 

It works like this. Watching a screen can impact your mental wellness (anxiety and depression), your body health (too much sitting), and the strength of your relationships (less interaction). 

Instead opt for a book, a game, a craft, a good old conversation. These activities will not just cut back screen time, they will improve your happiness via human connection, using your mind, and movement. 

Get Social 

Fact, humans are designed to be social. Yes, we are social creatures. 

Actually, we need social interaction so much that low human connection rates are found to be as harmful to our life expectancy as obesity and smoking. 

When we feel connected to humans, happy hormones are produced, we feel motivated, and life is good. 

Therefore, go get a hug, go hang out with your loved one, go see friends. 

Eat Fish 

Not a person who eats a lot of fish? Maybe it's time to rethink that. 

Many researchers agree that people who eat fish two times a week live up to 2.2 years longer. 

How is that possible? Because fish is very high in omega-3 fatty acids. A very important nutrient, omega-3 is a great energy source that keeps the heart, lungs, blood vessels, and immune system working. All things that help to improve health and happiness. 

Hint: instead of eating fish, you can take omega-3 supplements.  

Exercise 

We all know that working out leads to weight loss, better blood circulation, restful sleep, and strength. 

But, did you know that exercise stimulates cellular change? 

A remarkable discovery, the cellular changes we’re talking about actually have the power to slow the aging process. AKA, if you workout, your cells are younger. With younger cells, your body can survive longer, it is as simple as that. 

Enjoy Nature 

From surrounding yourself with green vegetation to natural sunlight, enjoying nature can lead to a longer life. 

It works in a number of ways including less exposure to air pollution, reduced stress, better relationships, and more physical activity. 

All of these things combined will boost your happiness and health thenfolds. So, make some time everyday to get outside and enjoy nature. 

Eat Veggies 

Everyone knows that vegetables are good for your health and wellness. But, do you know exactly why? 

Here is the deal. Vegetables are packed full of potentially hundreds of different plant compounds, each of which are essential for your body to function at its best. 

When you eat more vegetables your blood circulates better, your cells regenerate faster, your immune system is strong, and so much more. 

And, at the end of the day, all of this leads to you being able to survive illness and injury as well as positively impacts your life expectancy. 

Not a fan of vegetables? Try cooking them in sauces, into baked goods like pie or breads, get creative and you may just end up liking vegetable packed food. 

Keep Learning 

Maybe it has something to do with strengthening your brain. Maybe it has something to do with making wise life choices. 

Whatever it is, in many recent studies, scientists insist that education is directly related to how long you live. By that, we mean, people who have high levels of education seem to have great life expectancies. 

More importantly, these findings ruled out variables like age and income level. 

Yes, that is right! So, go pick up a book, do some research, and learn. You will be adding years to your life. 

Eat Spice 

Love a tasty hot pepper? You’ve in luck! People who regularly eat spicy peppers have a reduced risk of cardiovascular disease. 

You see, peppers contain a lot of antioxidants as well as anti-inflammatories. These properties, yes the spicy ones, boost your metabolism, improve circulation, balance gut flora, and so much more. 

Therefore, with all of the positive health benefits associated with spicy peppers, it will lead to a longer life. Eat them raw, cook them up, pickle them, get them any way you can! 

Hydrate 

The importance of consuming water is not a new concept. Proper hydration can lead to better sleep, improved metabolism, increased memory, help with circulation, and remove toxins from the body. All things that are known to lead to long, happy lives. 

Dehydration on the other hand can cause a lot of damage and lead to symptoms that shorten lifespan. 

Now, with this in mind, ensuring that you get enough clean, fresh water throughout the day will help extend your life. Pack a bottle in your bag, have one on your night stand, take one in your car always. 

Life Is What You Make It 

Although there is no way to guarantee that you will live well into your 80s and beyond, with these 10 natural life extenders, you can rest assured you are doing your best to lead a happy, healthy life. One that will most likely have many years full of all of the things and people you love. 

This is because it is a vital part of your reward system. Essentially, every time you do something enjoyable, as a form of positive reinforcement, your brain releases a small amount of it. And, for this reason, dopamine plays a huge role in who you are as a person, plus your overall health. Yes, that is right. Without it, you wouldn’t be able to function as a healthy, thriving, human. 

To help you better understand dopamine as well as why it is important to ensure you live a lifestyle that stimulates its production, today, we will take a look at its function, what deficiency looks like, and give you some natural ways to boost it. 

The Function Of Dopamine

Commonly known as the feel-good hormone, the truth is, the function of dopamine goes far beyond triggering the sense of pleasure. A neurotransmitter chemical that is made from the amino acid Tyrosine and produced by the brain in the substantia nigra, ventral tegmental area, and hypothalamus, once created, the nervous system uses it to communicate with nerve cells via four different pathways. Each pathway helps the brain and body compute important information that regulates:

• Movement

• Memory 

• Motivation 

• Attention 

• Learning 

• Mood 

• Sleep 

• Heart Rate  

• Decision Making

• And More 

Therefore, dopamine is very closely connected to your everyday life in more ways than one. It’s the stuff that keeps you going. But, with that, it is also the stuff that, when levels are low, can slow you down. 

Dopamine Deficiency

Generally, under normal circumstances, the body is able to create enough dopamine. However, there are times when lifestyle changes (lack of sleep, drug use, stress, etc.) or medical conditions (obesity, high levels of saturated fats, intake of certain medicines, etc.) get in the way, and production levels drop. When this happens, some symptoms may include: 

• Chronic Back Pain 

• Constipation 

• Weight Changes

• Sleep Issues 

• Exhaustion 

• Trouble Concentrating 

• Irritability 

• Lack Of Libido 

• Unstable, Low Moods 

• And More 

Even worse, many studies have even linked low dopamine or dopamine deficiency to Parkinson’s, ADHD, addiction, and Schizophrenia. Luckily, the good news is, you can do things to increase levels. 

How To Naturally Boost Dopamine Levels 

Combating the loss of dopamine stars by identifying ways to trigger its production, slow its breakdown, and increase receptor creation. That said, here are a few ways we like to repair and kickstart this feel-good body chemical. 

Exercise 

While the jury is still out on the exact link between dopamine and exercise. For the most part, this is what many experts can agree on. First, it is known that moving the body boosts endorphins and works to improve mood. Second, when one increases this is an enjoyable thing for a human to experience. That said, over time, as a person learns to expect the reward of exercise, more dopamine is released and found in the blood. 

Probiotics 

Ever heard the saying ‘happy stomach, happy mind’? If not, that’s okay, we made it up. But, it definitely makes sense in this situation. 

Recently several studies have been released showing that the gut and brain are very connected. In fact, they are so connected that what affects the brain many times also affects the gut. So, it only makes sense that in order to have a happy brain that is producing the feel-good chemical dopamine, one must be mindful of gut health. And, that is where probiotics come in. 

Healthy Diet 

We love this one because we love to eat, especially foods that are rich in vitamins and full of proteins. 

Now, here are the basics of the dopamine diet. To increase dopamine production you must make sure to eat good portions of dairy (milk, cheese, yogurt, unprocessed meats (beef, chicken, duck), omega-3 saturated items (salmon and mackerel), eggs, fruits, vegetables, nuts (almonds and walnuts), and dark chocolate.  

Music 

Got a favorite song? What about a tune you can’t stop humming? If yes, good! If not, go find some. Because, music, as it turns out, is amazing for dopamine production. 

Most likely having to do with the enjoyment/reward association, while it is hard to know for sure how it works, what is known is that on brain scans of patients listening to music the pleasure areas of the brain light up! And, when this happens, the dopamine receptors in those areas are triggered. 

Meditate 

The simple practice of turning off the mind, letting go of daily stressors, and allowing your thoughts to float, surprisingly, meditation has been found to boost dopamine levels by upwards of 65%. That’s a pretty big leap in the positive mood and motivation department, if you ask us! 

Supplement 

To create and regulate dopamine, the body needs a number of vitamins and minerals. We’re talking about things like iron, vitamin E and C, vitamin B6, copper, and a few more. 

If the body is low in any of the vital nutrients, it may have a hard time feeling good. So, supplementing via pills or drinking mineral-rich alkaline water is generally good practice and will ultimately lead to a body primed for neurotransmitters to function properly. 

Rest 

Ask yourself, how many hours of sleep do you get every night? If your answer is not enough, you need to think twice about those early mornings and late bedtimes. This is because sleep serves as a critical time for your body and brain to recover. And, when it comes to dopamine, it also helps receptors restore as well as production. 

A Vibrant, Healthy, Happy Future Awaits You 

Overall, while you can’t completely control your body’s natural chemical production processes, you can make some small life changes in order to improve function. Moreover, the one thing that is for sure, as you start your journey towards healthy eating, more rest, etc. you will see plenty of positive outcomes. So, from here, we wish you a vibrant, healthy, and happy future! 

Sore muscles. Edema. Allergies. A tenderness that results in the inability to move a hand or leg. Redness and heat around a wound. Back pain. Arthritis. Frequent gas or digestive issues. This list could go on and on. 

Truth is, most of us suffer from some sort of inflammation. 

And, for most of us, inflammation is greatly affecting the way we live our day-to-day lives. 

Not to mention our overall health. 

A not-so-great thing to think about, fortunately, with some minor changes to lifestyle habits, we can control inflammation and get back to thriving, instead of suffering. 

That said, today we are excited to walk you through what inflammation is as well as foods that are good for fighting inflammation. On top of that, we will also give you our favorite anti-inflammatory juice recipe. Beware, it’s so good, you might just be making it every day! 

What Is Inflammation?

First things first, inflammation is your body’s natural defense system against infection, injury, bacteria, and viruses as well as the reaction of autoimmune diseases. When an outside invader is detected white blood cells are sent to the area in hopes of protecting the body.   

Photo by cottonbro from Pexels

Now that we know this, it is also important to know that inflammation can be segmented into two types. 

Those types are acute and chronic.

Acute is the short-term reaction. For instance, it is the swelling, heat, and sensation you feel after bumping your knee. It is also the yucky feeling you have when fighting a cold or the flu. 

On the other hand, chronic is the long-term reaction, which comes from being exposed to chemicals or unwanted substances (cigarette smoke, metals, pesticides, pollution, etc.). It can also be a sign of an unhealed injury or illness. More importantly, when inflammation sticks around for a long time, it can cause havoc on the body. 

As a matter of fact, most chronic diseases are caused by chronic inflammation. For example, it is very closely linked to asthma, cancer, diabetes, heart disease, obesity, stroke, even Alzheimers. 

Something that doctors have known for a long time, in today’s modern world, there are plenty of ways to alleviate inflammation. However, not all are made equal. 

There are pharmaceutical medications. Some of these may mask the symptoms, some may have nasty side effects, and some may work. 

There are physical therapy plans. But, this may not work for internal inflammation or it may take a long time to see results. 

There are options for surgery. However, the process is very invasive, causes more inflammation, and the recovery is long. 

And, last but certainly not least, there are foods you can eat to help. Yes, your diet can be your natural inflammation medication. Better yet, food is good for you. It is not invasive and works to fortify your body in so many ways!  

So, if you want to ward off illness and help your body feel its best, it is probably a good idea to understand what foods are great for fighting inflammation. 

What Foods Are Good For Fighting Inflammation? 

 Photo by Kevin Malik from Pexels

When considering foods that are good for fighting inflammation, you want to look for stuff that will help flush the body due to high levels of water and antioxidants as well as minerals and vitamins. We’re taking vitamin A, beta carotene, bromelain, quercetin, vitamin B6, magnesium, and so many more! 

And, luckily for you and us, as it turns out, there are a lot of really yummy foods in an anti-inflammatory diet. Here is a list of some of the top, most effective, ones. 

Veggies Don’t Bite

• Cucumber
• Celery 
• Broccoli 
• Peppers Of All Kinds (bell, jalapeno, chili) 
• Mushrooms 
• Leafy greens (spinach, kale, collards) 
• Carrot 

Fruits Make The World Go Round 

• Berries Of All Kinds (strawberries, blueberries, raspberries, blackberries) 
• Pineapple 
• Avocado (yes, its a fruit) 
• Grapes 
• Tomatoes (yes, fruit too) 
• Cherries 
• Oranges 
• Green Apples
• Lemon and Lime

Spices, Herbs, and More, Oh My!  

• Ginger 
• Green Tea 
• Turmeric 
• Olive Oil 
• Nuts (almonds and walnuts) 
• Fatty Fish (salmon, mackerel, tuna, and sardine) 
• Chocolate and Cocoa 
• Mint 
• Alkaline Water  

The Best Anti-Inflammatory Juice Recipe 

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While you could take any of the items on the above list and make a nice smoothie or juice, we thought we would share a tasty recipe. After all, not that you would try throwing salmon in a blender with chocolate, tomatoes, and blueberries, let’s start your anti-inflammation eating journey on the right foot. 

On top of that, before revealing the exact recipe, we’ll explain why we picked each of the ingredients! 

Pineapple - not only does this brightly colored fruit have a delightful flavor that will give nice sweet yet tangy notes to your juice, but it is also high in an enzyme called bromelain. And, this enzyme is known for triggering the body’s ability to combat inflammation. 

Green Apple - another sweet and tangy fruit, green apples are also rich in a bioflavonoid known as quercetin. Even better, this bioflavonoid is a natural antihistamine and anti-inflammatory! 

Cucumber - refreshing as can be, we love cucumbers because they have a high water count and have some mega good electrolyte properties which are both good for flushing. AKA they help reduce inflammation by ridding the body of toxins. 

Spinach - subtle in taste, in a juice, you will hardly notice the leafiness of spinach. But, more importantly, your body will enjoy its high levels of antioxidants and other vitamins. 

Mint - bright in flavor, this magical herd in an anti-inflammatory juice does wonders. In fact, beyond adding a crisp taste, it adds high levels of antioxidants and an anti-inflammatory called rosmarinic acid. 

Alkaline Water -  water with a pH of +9 that has been made naturally with minerals is a magnificent anti-inflammatory agent. More than just increasing hydration and working to flush the body, DYLN alkaline water includes inflammation-reducing magnesium. 

Jalapeno or Ginger - for those that love a good kick in their inflammation-fighting juice, you can’t go wrong with peppers or ginger. Spicy peppers are full of anti-inflammatory compounds called capsaicinoids. Ginger, which is nice and ziggy, is high in inflammation-reducing gingerol and zingerone.

Now for the recipe: 

• 1 cup pineapple (frozen or fresh) 
• ½ cucumber (peeled or not) 
• ½ green apple 
• 1 cup spinach 
• ¼ cup mint 
• 1 cup alkaline water
• 1 jalapeno or 1 knob ginger (optional) 

When you have gathered all of the ingredients, put everything in a juicer or a blender. 

If using a juicer, carefully stir the ingredients until smooth. 

If using a blender, mix well, then strain using a fine mesh colander or cheesecloth. 

Be sure to enjoy this amazing juice right away. It will not keep well in the fridge for more than 24 hours. 

And, with that, cheers to less inflammation! 

Annoying moments when you open the cupboard only to forget what you were looking for. Dreadful times when you put your keys down only to hopelessly find yourself searching for them later. 

As humans, with so much zooming around us, it is pretty common to get distracted. However, it is also pretty darn frustrating. 

Now, while it is widely known that inherited genetics have a lot to do with memory loss, luckily, extensive research has recently confirmed that lifestyle plays a big role in cognition. By this we mean stuff like training the brain muscle, resting the mind, moving the body, eating well, drinking enough water, and taking supplements. In a nutshell, adopting behaviors that boost your overall health will also boost brain function. 

So, in this light, today, we want to walk you through the risk factors of potential cognitive issues as well as the best 6 ways to improve memory naturally. 

Ready, set, let’s get your mind working at its ultimate best! 

Risk Factors For Cognitive Issues 

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There is no way around it. 

As you get older, your brain will change. And, with those changes, gradual forgetfulness naturally occurs. 

That said, the biggest risk factor of experiencing cognitive issues is age. 

However, on top of aging, the risk factors also include: 

• Diabetes
• Weight
• Smoking
• High Blood Pressure 
• Elevated Cholesterol 
• Brain Injury 
• Depression 
• Inflammation 
• Hormone Issues 
• Stress 
• Alcohol Use 
• Sedentary Habits
• Loneliness 

A pretty broad spectrum list, the one thing you should take away from it is, anyone and everyone can and will experience memory loss. It is part of life. 

That said, no matter your age or health, there is no better time than now to start strengthening your mind in order to improve your memory naturally! 

The more work you do now, the better the effects will be in the future. 

Please note, the following list is only intended to help boost brain power and enhance memory, not reverse already diagnosed dementia, Alzheimer's, etc. 

6 Ways To Improve Memory Naturally 

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1. Brain Games

Just because your brain is a muscle you can’t see doesn’t mean you don’t need to work it out. In fact, cognitive fitness programs are a great way to ward off forgetfulness and keep you sharp. 

What do brain games entail? 

Either played alone or in a group setting, cognitive fitness includes activities like chess, crossword puzzles, cards, etc.

They also include the use of apps like luminosity, CogniFit, Elevate, and more. 

And, the idea behind it is to use your brain. The activity will help strengthen memory. 

2. Exercise 

When you decide to take a walk, hit the treadmill, join a workout class, you are not only doing your body a favor, you are doing your memory a solid too. 

It works like this. 

Exercise triggers physiological bodily changes. For example, insulin resistance reduction and the release of growth chemicals. This, in return, is linked to the development of new blood vessels in the brain. Which leads to new brain cells. 

Furthermore, more than internal reactions to exercise, working out can improve mood and sleep. 

Both of these things lead to less stress, which, as mentioned above, is a risk factor for experiencing cognitive issues. 

3. Meditate 

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Over the last few years, many scientists have reported that practicing mindfulness can lead to improved memory. 

That said, while the exact science behind it is still unknown, what is known is that there is a clear link between meditation and blood flow to the brain. 

This blood flow, like exercise, leads to the development of new blood vessels. More specifically, many studies have seen blood vessel growth in the cerebral cortex, which is where memory function occurs. 

Also, like exercise, getting away from the phone and the distractions of life can lead to better moods, less anxiety, and improved stress. 

We will also throw sleep in here. Like meditating, sleep is a great reset for the mind! 

4. Diet 

Like many illnesses and diseases, memory is also directly linked to diet. 

Yup, that is right. 

What you put into your body affects a lot. 

But, how exactly is cognition linked to foods? 

It is because of things like inflammation and the production of beta-amyloid plaques in the brain. Both are triggered by saturated fats, these are things that cause damage to blood vessels.  

Therefore, healthy diets, ones that are low in cholesterol and bad fats, will lead to a stronger brain. 

Foods to incorporate into your memory diet are fruits, vegetables, whole grains, fish, and olive oil. Unsaturated fats are good! 

5. Supplements

Did you know that modern diets lack a lot of essential minerals and vitamins -- the stuff that is vital for proper body function? 

This is because humans are eating more processed foods and natural foods are being modified. 

A scary thing to think about, luckily, supplements are a great way to overcome diet deficiency as well as forgetfulness. 

Some supplements to consider include: 

• Thiamin
• Riboflavin
• Folic Acid
• Vitamin B12
• Vitamin D
• Vitamin C
• Omega-3
• Magnesium
• Zinc

Also, add in anything that is high in antioxidants! 

Not a fan of taking pills? Why not try getting your mineral boost from good, old H2O? DYLN enhances water with VitaBeads that include a unique mixture of magnesium, zinc, silica, and tourmaline. 

6. Hydration  

Obviously, our favorite way to naturally improve memory, proper hydration is key to brain performance and mood. 

That is right. Without water, the liquid that makes up most of your body, you can not function. 

Therefore, if you are dehydrated, you may experience fogginess, confusion, headaches, and lack of focus. Even worse, when you are dehydrated, blood flow is stopped to the brain. And, this can result in important grey matter shrinking, which leads to premature brain aging. 

Oh, no, you don’t want that. 

So, drink your water. Not just your brain, but your skin, eye, hair, everything will thank you! 

The Bottom Line

At the end of the day, your habits and way of life hold the power to fortify your mind and improve memory. 

That said, while some of the above-mentioned methods may not work for you, others will. To start your journey towards better cognitive health, we suggested trying one or two and slowly adapting to include all of the above things. 

Who knows, soon you may just find yourself forgetting or losing less.

This idea is explained in an article by Forbes entitled ‘Why Sitting Increases Your Risk Of Dying Sooner”. Essentially, the fact of the matter is, when sitting for a long period of time you are not contracting your muscles or moving your body, which is the very thing that stimulates blood flow and flushes toxins. And, many reputable health organizations, the NCBI included, have openly stated that physical inactivity leads to issues like high blood pressure, weight gain, diabetes, and more. That is why they recommend moving at least a half-hour a day. 

Now, in this light, figuring out ways to stay active even with a sedentary work routine will certainly improve your overall wellbeing. To help you get your muscles contracting and flushing toxins, besides suggesting you hydrate with great tasting, ultra-hydrating Alkaline Water, we put together a list of 10 exercises to do at your desk. So, without further ado, let's get fit while at work!  

Whole Body 

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• Seated Stretching 

Something that you can do while on a call or when taking a break, seated stretching can be done throughout the day, as needed. Be sure to stretch your entire body including the neck, shoulders, legs, core, arms! We promise it will feel great. 

• Desk Plank 

To perform the desk plank, stand up, move your chair away from the front of your desk, place your elbows on the edge of your desk, and move your feet back. Once in a comfortable straight body incline, hold for 1 minute. 

• Jumping Jacks 

Great if you have little space but want to bump the blood, after putting your body in an X shape, pop your feet in and out while also bringing your hands up and down. Do 1 minute of jacks and slowly work your way up to 5, 10, 15 minutes. 

Arms and Shoulder 

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• Seated Shoulder Press 

To perform (you can hold a water bottle in each hand or nothing at all), sit upright in your desk chair, with each hand bent at shoulder height. Make sure your palms are facing away from you and your feet are firmly on the floor. Then, press up. Repeat the movement 15 times then rest and go again. 

• Tricep Drips 

For this one, you want to face away from your anchor (desk or chair) and place both of your palms on the ledge behind you. Then, extend your feet away from your body to create a slight incline. When ready, bend your arms and slowly lower your body down. Once at the bottom push back up until your arms are locked. It is important to note the further your feet are away from your body, the harder this move is. 

• Arm Pulses/Circles 

Simply sit straight up and extend your arms parallel to the floor. For circles, move your hands, gradually making bigger and bigger shapes. After a minute or when burnt out, reverse direction. For pulses, in the same T shape with your arms, move hands up and down. 

Legs 

• Seated Leg Lifts 

When in your chair, sit up straight, brace yourself with your arms, and slowly lift your legs to a 90-degree angle off the floor. You can do both legs at a time or one. 

• Seated or Standing Calf Raises 

Straightforward and super simple, with both feet on the floor, push through the balls of your feet so that your heels raise up. Hold at the top for a few seconds then lower down. Repeat 20 times, rest, and do the movement again. 

Core

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• Seated Bicycle 

Push away from your desk, but stay seated. Then, with both hands on your head, lift one knee at a time and touch the opposite elbow. This movement will create a torso twist. Pick up the speed as you see fit and try to reach a max number. 

• Oblique Twists 

If you have a twisting chair, this is a great option. When seated, with your back straight, swing your feet on one side, while keeping your upper body facing forward. It may help to brace your body with your hands on the desk. Do at least 20 on each side. 

Cheers To A Healthier, Fitter Future 

There we have it, 10 exercises for all kinds of people, with all sorts of fitness levels. We hope this helps keep you get moving throughout the day!

Just like working out is essential for optimal athletic performance, so is fueling your body with proper nutrients through a balanced diet. As you exert more energy through training, exercise, and playing a sport, you need to replenish burnt calories and lost nutrients, which can be quickly done by eating the right foods.

Every person has different nutritional needs, but athletes are expected to nourish themselves with the following nutrients more to keep their bodies performing optimally:

Six essential nutrients for athletes

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• Iron – This nutrient is essential for the metabolism of protein, carbohydrates, and fat. Iron also can transport oxygen throughout the body. Lack of iron may inhibit endurance and decrease immunity.

• Zinc – This mineral plays a significant role in immunity, thyroid function, protein utilization, and metabolic efficiency, all of which affect athletic performance in a way. Those who are highly at risk  of zinc deficiency are vegetarians.

• Calcium – This essential nutrient aids in nerve impulses, muscle contraction, bone growth, and improving bone mass. Calcium deficiency may lead to bone-related problems, which is why it should be taken daily by people who engage in strenuous activities daily.

• Vitamin D – Calcium needs vitamin D to boost its absorption in the gut. Together, they build stronger bones. Vitamin D also plays a massive role in boosting the immune system. This vitamin can be easily acquired by basking in the sunlight in the morning for a few minutes.

• Magnesium – This mineral is vital in more than 300 biochemical processes, including protein synthesis for muscle building, calcium absorption, blood pressure regulation, and ATP production, all of which contribute to a sports enthusiast’s performance.

• B Vitamins – B vitamins play a huge role in blood health, energy metabolism, and muscle tissue health. Poor intake of B vitamins may result in muscle soreness and fatigue, both of which can jeopardize your athletic performance.

What should be on an athlete’s plate?

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It doesn’t matter if you like hitting golf balls on the golf course or completing laps on a pool—as a sports enthusiast, you should eat more of the foods listed below:

Pasta, rice, and oatmeal

Carbohydrate-loaded foods have a terrible reputation since many people associate them with weight gain. But the thing is, it doesn’t have to be bad if foods are chosen wisely. Carbs are the body’s fuel, and the more fuel you put in, the more active you will be.

There are two key types of carbohydrates: fast- and slow-release. Opt for slow-release carbs throughout the day and fast-release an hour before training. Slow releasing carbohydrates include pasta, brown rice, whole grain bread, sweet potato, and quinoa. Fast digesting carbohydrates include white rice, bananas, and crackers.

Before grabbing your golf clubs and going out to the course, eat a hearty bowl of oatmeal to gear up your body for long strides. A 2016 study shows that consuming 70 grams of whole grains like oatmeal reduces the risk of premature death by 22%.

Red meat

Red meat is arguably a rich source of high-quality protein, iron, and zinc, all of which are essential for good health and optimal athletic performance. Red meat also contains amino acids that help repair minor muscle tears that happen after extensive training. Eating protein-rich foods is essential for the recovery of cells and muscles, so make sure to prioritize this in your diet.

Make it a goal to make 1/3 of your meals based around protein-rich sources, including chicken, tofu, legumes, cottage cheese, nuts, and eggs.

Fruits & vegetables

Just like a car needs fuel to function, your body requires vitamins and minerals to perform at its best too. Since your body can’t naturally produce all essential vitamins and minerals, a well-balanced diet is necessary to achieve optimal health and performance.

To achieve this, allot 1/3 of your meals to fruits or vegetables to ensure you’re getting appropriate amounts of vitamins and minerals. Eating raw fruits, soups, roasted or steamed vegetables, smoothies, or salads can help you reach your recommended intake.

Fish

Fish are rich in protein and healthy fats, which are essential for both physical and mental health. Healthy fats are found in oily fish (mackerel, herring, and salmon) as well as seeds, avocados, and nuts. Keep in mind that consuming too many fatty foods can lead to weight gain, so portion control is essential.

Water

Staying hydrated is just as important as eating a balanced diet. While working out, your body loses fluid as you sweat. And as you exert more time doing physical activities, you become thirsty. Don’t make it a habit to drink only if you feel thirsty. Drink at least every 15 to 20 minutes, but don’t hydrate so much that you’ll start feeling full. During your workouts and playtime, always bring a DYLN Bottle with you so you can hydrate more efficiently anytime, anywhere.

Cheat meals

As an athlete, there’s always food to avoid everywhere you go—sugars, fatty foods, fried stuff, junk food, etc. While eating right helps you gain better health and athletic performance, it’s also important to splurge on your favorite “less-healthy” foods from time to time, whether that’s an ice cream cone or your favorite cheeseburger.

Cheat meals usually do not impact your fitness goals, provided that you indulge in moderation. Nutritionist Dr. Rupali Datta via NDTV Food explains, “We are good eighty percent of the time, and for a good 20 percent, we like to put the guards down. Eating burgers, pizza, [and pasta give] us that kind of satisfaction. In moderation, even these indulgences don’t harm.”

Make sure you plan your cheat meals better, don’t go on a binge spree when you’re famished, and make up for what you eat.

Conclusion

All of our bodies need fuel to function, but when it comes to sports enthusiasts, the need for nutrition is higher and more demanding. Regular exercise, training, and sports performance increase the loss of nutrients and energy from the body, so more vitamins and minerals are needed to consume to make up for the loss.

Whether you’re a hobbyist or competitive athlete, make sure your body gets the proper nutrients before you embark on a high-intensity activity.

If you have, you are not alone. Most people don’t associate flavor with plain old water. 

However, the reality is, if you were to take a big sip of a different town's tap water or filtered water you usually don’t drink, you will most likely notice a change in taste. Don’t believe us, go try a new water source. The results may shock you. 

Now, that said, there is a good reason why people can pick up on the subtle flavor and sometimes even smell of water. And, that reason or secret is something we think you may find very interesting. 

So, today, we will take you deep into why water tastes bad, the secret to great tasting water, and more! 

Why Does Water Taste Bad?  

There are a number of reasons why water can taste bad. These can include chemicals, additives, environmental contaminants, metal concentrations, naturally occurring compounds, and a few more.

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For example, the most common complaints about bad-tasting water often involve chlorine. Yes, it’s true. Many communities and bottled water companies use harmless levels of this chemical to make water drinkable. It is an essential disinfectant. However, unfortunately, this additive also comes with a strong aroma and taste. 

But, the reason for bad, no, off or different taste doesn’t stop there. 

In fact, while we are on the topic of additives, did you know that all water has a different path from source to mouth? From rain or river to a processing plant or bottling factory, all the way to drinking, on its path water picks up unique flavors. Therefore, every batch of water should vary in its flavor. Water that comes from Colorado will taste differently from one that is sourced in Maine. 

Actually, many people that live near the ocean report a slight scent and flavor of sulfur in their water. On the other hand, people that live near mountains may notice chalkiness. This is all due to what is in the ground nearby and the unique ingredients. 

Interesting? Yeah, we think so too. 

The Secret! 

Short and sweet, the secret to great-tasting water is mineral content or, in other words, total dissolved solids (TDS). Even better, these taste-alerting minerals often have positive side effects!  

That said, let’s quickly look at regular tap water vs mineral water. 

In the U.S. tap water must adhere to the Safe Drinking Water Act. Within this act, the water comes from above or below ground sources, is taken to treatment facilities, is purified, then tested for a limited number of contaminants, and minerals may be added. 

Mineral water, on the other hand, comes from underground reservoirs or mountain mineral springs and must contain at least 250 parts per million of TDS. It is bottled right where it is collected and often renowned for purity.  

This purity is often associated with the delightful flavor of mineral water. 

What Minerals Are Found In Great Tasting Water?

Truth be told, there are trace amounts of countless minerals in regular tap as well as filtered drinking water. However, there are a few minerals that stand out and are often added to water to make it taste better. These include zinc and silica as well as: 

Calcium - a very abundant natural mineral that aids in strengthening the body, calcium gets into water from dissolved rocks. These rocks may include limestone, marble, calcite, dolomite, etc. Water that is high in calcium is considered hard and will have a taste that is well, milky or calcium. 

Magnesium - a vital mineral, without magnesium the body can not regulate nerve or muscle function as well as blood pressure or the immune system. Luckily, most water is enriched with it. It gets there by being washed off rocks just like calcium. Also, a mineral that makes water hard,  magnesium levels that are just right will taste crisp, while too high amounts may have a bitter flavor. 

Sodium - a great natural way to improve fluid balance and body recovery, the mineral sodium or salt is released into water from ground mineral deposits or sea spray. The low levels of sodium in normal drinking water should never be notable but feel smooth on the palate. If water is salty it is not drinkable. 

Potassium - a very important mineral that is a key part of any healthy diet, safe levels of potassium get into water from plants and animal materials bound in soils. Often undetectable, except for a clean taste, too much potassium may result in a bitter or acidic flavor. 

Bicarbonate - also known as baking soda, bicarbonate is not a mineral, however is very important when it comes to your body. It gets into water from being washed off rocks like limestone. Generally, a flavor that goes unnoticed, water with bicarbonate will taste wonderfully refreshing. 

When these minerals combine in water, most people will agree that it tastes simply wonderful. Smooth, crisp, clean, refreshing. Oh, the bliss. 

Naturally Occurring Alkaline Water Tastes Great! 

There are two types of alkaline water. The first is naturally occurring and the second is ionized. 

Naturally occurring Alkaline water is made when rivers or springs pass over rocks and pick up minerals. That said, high-quality mineral water, you know, the stuff that tastes really good, is usually mildly alkaline. If tested it will have a pH of 7. 

On the other hand, ionized Alkaline water, most of the stuff that is commercially available, does not have those natural minerals. They are made using a process called electrolysis and are ionized to make them alkaline. Within the process, electricity is used to separate acidic ions from basic ions. Once complete, the acidic ions are removed leaving only the basic, negatively charged molecules. This result is artificial alkaline water that has not been enhanced with the good-for-you minerals. 

Is it shocking to realize that the Alkaline water you have been enjoying isn’t all that you thought it was? If yes, don’t worry. We have an answer for you. 

DYLN makes Alkaline water the natural way. We use minerals to boost the pH of the water to over 9+. The minerals in our VitaBeads include magnesium, zinc, silica, and tourmaline. Each is added not just for health reasons but, also to improve the flavor of filtered water!

Ready to experience the difference of creating your own Alkaline water using the minerals that make naturally occurring great-tasting water? Head to DYLN today and start hydrating with mineral water that has a simply splendid flavor. 

Yes, that is right. Reality is, happiness is a combination of nature and nurture that results in unique chemical -- hormonal -- reactions in your brain. This is further explained in a world-renowned 2005 scientific article that examines how happiness relates to genetics, circumstances, and activities or practices. Hint, all of them are important, but the pursuit of activities or practices is the most important. 

Now, that said, while everyone experiences it differently, the good news is, you can hack your brain chemicals to boost happiness by triggering hormone production.   

What Are Happy Hormones? 

Dopamine 

The “feel-good'' or “pleasure” hormone, dopamine, is a neurotransmitter that is a vital part of your brain's reward system. It is the very thing that helps you achieve goals, desires, and needs. Without dopamine, you will not enjoy nice sensations, learning, memory, motor skills, and more. Typically, dopamine is triggered when the body undergoes an action that, well, feels good. 

Serotonin 

The “mood-regulator” hormone, serotonin is a neurotransmitter made from the amino acid tryptophan -- yes, that stuff found in turkey and other foods -- that works to stabilize the body, increase appetite, trigger sleep, and control mood. Without serotonin the general feeling of happiness is impossible. And, in this light, low levels of serotonin lead to inability to rest, depression, and anxiety. 

Oxytocin 

The “bonding” or “love” hormone, oxytocin is a neurotransmitter that secretes from the pituitary gland. When excreted into the body’s system, it helps to increase feelings of trust, connectedness, empathy, etc. Production of this chemical is known to be triggered by touch and closeness.  

Endorphins

The “natural pain reliever” or “comfort” hormone, endorphins are neurotransmitters that help you cope with the feeling that something is wrong -- physically and mentally. When endorphin levels are low, you may become overwhelmed with the sense that everything is imploding. Not a great way to live, luckily, endorphins are produced through things like exercise -- hello runners high, eating, intimacy, laughing, and so much more.  

10  Ways To Tiggers These Happy-Mood Makers 

1. Get Outside 

Beyond movement and breathing fresh air, getting outside will expose your body to sunlight. Which is a natural trigger for serotonin. Also, let's not forget, when you are outside, try to put the phone down. Let your mind wander and your eyes soak up the good mood.

2. Exercise 

As mentioned above, when you move your body, endorphins are released. But, it doesn’t stop there. Regular exercise is also a good way to boost the production of dopamine and serotonin. To help you on your path to get your blood moving, start small -- 15 minutes -- and try working out with a friend. 

3. Laugh 

Ever heard of something called a laugher club? Basically, a group of people that get together and giggle, reality is, these clubs are great ways to decrease stress. This is because, the act of laughing, releases three of the happiness chemicals -- oxytocin, dopamine, and endorphins. Laughter really is the best remedy.  

4. Cook and Eat 

If you are looking to boost all four happiness chemicals in one activity, this is it. First, food and hormones go hand in hand. By that, we mean, endorphins are linked to spices, dopamine is linked to fats -- chocolate, yogurt, cheese -- and serotonin is tryptophan. Second, when you are cooking -- alone or with a loved one -- oxytocin is boosted through the act of doing something nice. 

5. Supplement 

More than just eating the right foods, you can take it a step further by finding natural supplements designed to increase happy hormones. These include tyrosine, green tea, probiotics, B vitamins, and magnesium. Not into taking pills? At DYLN we use magnesium in our VitaBeads, therefore drinking Alkaline Water could be for you.  

6. Relax 

Sometimes easier said than done, truth is, relaxing is a wonderful way to trigger the production of dopamine, endorphins, and serotonin hormones. So, here are a few ways you can plan to relax -- get a message, meditate, read a book, breathe deeply, or take a bath. 

7. Music 

No matter who you are, no matter what kind you like, music is a universal thing that brings pleasure. In fact, listening to music that you enjoy is a great way to boost oxytocin levels significantly. 

8. Cold Water 

From drinking a refreshing gulp to splashing it on your face, modern research has found that water, specifically cold, is a great mood enhancer. Beyond combating dehydration it can help slow your heartbeat and heavy breathing. Elevate your mood no matter where you are by taking water on the go with you in a nice stainless steel bottle. 

9. Hug 

Humans are hardwired to crave touch as well as be around each other. So, being in the general proximity of someone you love is naturally a mood enhancer. But, to take it one step further, hugging is found to release oxytocin. Therefore, make sure to give as many hugs in a day as you can! 

10. Pet An Animal 

Ever give a dog a hug or stroke a cat's back only to find yourself pleasantly relaxed? If yes, it is because much like hugging and relaxing or laughing, touching something soft -- something that also has unconditional love -- releases oxytocin, serotonin, endorphins, and you guessed it, dopamine. With that, spending time petting an animal is always a great way to trigger happy chemicals. 

Be Patient With Your Mood  

Before we go, we want to remind you of one thing. Having moods change is a normal part of being human. If we didn't get sad, tired, angry, excited, or happy, we would not be us. Therefore, be patient with your mood and be kind to yourself. And, when in need, take into consideration the outside factors related to it. If you feel stressed or anxious take a walk, enjoy a ‘comfort food’ meal, hug your bestie, and let it all go. The future looks to be full of happiness for you! 

What are some ways that you plan to hack your brain chemicals in the future? If you know anything about DYLN you will know that we are excited to drink fresh mineral enhanced water on the go! 

From children to elderly, female to male -- no matter who you are -- we’ve all, at some point, experienced bloating of the stomach. 

Something that can sneak up quickly and result in extreme discomfort, luckily, for most people, bloating is temporary and can be avoided pretty easily. This is true even if bloating has become a more regular occurrence. All it takes is a little understanding of what causes your belly to inflate in the first place. 

What Is Bloating? 

Before exploring the reasons why it happens, let us first take a look at what stomach bloating is. 

An umbrella term used by many people to describe the feeling of being full, puffy, tight, in pain -- we all experience bloating differently -- the fact is, these sensations can be caused by several things including trapped air, gas, liquid, or solids. 

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Yes, that’s correct! Contrary to popular belief, while bloating is typically related to eating too much or enjoying a not-so-healthy snack that causes gas, those are not always the culprit. Actually, there are many often overlooked reasons why your stomach could be bloated. 

10 Reasons Why You Feel Bloated

Eating And/Or Drinking Habits 

No, not what you are eating and drinking, but the habits related to how you are eating and drinking. 

• Do you drink from a straw? 
• Are you eating too fast? 
• Are you chewing too much? 
• Do you chew a lot of gum?
• Do you chew with your mouth open? 
• How much do you talk while consuming? 

If you answered yes to any of the above, you may be experiencing a bloated stomach because you are swallowing too much air. The more you open your mouth and take in air, the more you have in your system. Excess air that is not expelled via a burp will ultimately pass through the digestive and be released as gas. Until it is released, the stomach will hold the air. 

Not Drinking Enough Water 

Not to sound like your nagging mother or training coach, but, drink your water! From flushing toxins and salts that cause fluid retention to encouraging the digestive system to move quickly and smoothly, water is your best friend when it comes to getting rid of stomach bloat. 

DYLN Tip: Having a water bottle on hand will help you remember to sip, sip, and sip some more throughout the day. 

Stomach Acid Imbalances 

The role of stomach acid is to help break down and digest food. Therefore, if you have too much or too little, food is not being digested properly, which results in symptoms that include belching, burping, bloating, etc. 

Food Allergies Or Underlying Health Issues 

Celiac, intolerances, IBS, heartburn, acid reflux, hormone changes, infections -- we could go on and on -- but, the point is, food allergies or underlying health issues could be causing your stomach to bloat, swell, and feel uncomfortable. 

The inability to process foods and possibly a reaction to what you are consuming is at play here. So, if you suspect this is the reason for your discomfort, be sure to speak with a doctor to identify the exact issue. 

Processed Foods And/Or Alcohol 

There is no way around it, what you eat and drink has a direct effect on your stomach. With that in mind, if you are eating a lot of sodium-rich, sugar-loaded processed foods or alcohol -- an inflammatory substance that also dehydrates the body -- you are likely to have a bloated belly. The same thing goes for sodas!

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DYLN Tip: Read labels and drink as much water as you can throughout the day. Cut processed foods and alcohol out of your diet where possible. 

Eating Cruciferous Greens, Raw Veggies, Fruits, And/Or Legumes 

• Pinto beans
• Lima Beans  
• Broccoli 
• Cabbage 
• Kale 
• Arugula 
• Apples 

All undoubtedly healthy foods, unfortunately, when it comes to stomach bloat, raw veggies, cruciferous greens, some fruits, and legumes could be to blame. This is because of a few things. First, high carbohydrate and starch levels that are left undigested, then broken down by good gut bacteria which produce carbon dioxide and hydrogen -- or better known as flatulence. Second, high levels of sugars like raffinose or fructose that sit in the gut, ferment and cause gas. 

So, if you are enjoying lots of these kinds of foods, it might be time to change your diet! 

Constipation 

Backed up, blocked, unable to go, whatever you call it, constipation is a leading reason for bloat. Pretty straightforward, when things aren’t moving, excitement builds up, and the bowels expand. 

DYLN Tip: Water, water, and more water is known to help get things moving. Stay hydrated and forget constipation. 

Stress

One culprit that many people may not at first associate with stomach bloating, the reality is, stress can but make your gut uneasy. 

Essentially, the link here's that when stressed the mind goes into an overdrive trying to protect the body. This reaction can work to stop the digestive system’s normal functions. And, when not working properly malabsorption can lead to excess gas. 

In that light, are you feeling stressed? If yes, your bloat may be related. 

Lack Of Digestive Enzymes 

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Enzymes are proteins that the body uses to digest foods -- fibers, fats, carbs, scratches, proteins -- into usable molecules. That said, without the right amount of enzymes to break down foods, bloating naturally occurs. If you are lacking digestive enzymes, you are likely to experience bloat more often. 

DYLN Tip: Alkaline water helps to balance the body's pH so that the correct enzymes can be produced and triggered. This in turn will aid in reducing the feelings of being full, puffy, sluggish, etc. 

Imbalanced Gut Flora 

Ever heard of probiotics? If not, this might be exactly what you need to get rid of your bloated stomach. 

There is no way around it, a healthy gut -- one that digests properly and is flat -- means a good balance of bacteria. Without gut flora or if it is imbalanced, bloating and gas can become a big issue. An issue that is impossible to get rid of. With good flora, the gut can break down foods easily, go to the bathroom smoothly, and suffer from less bloat. 

Take Control Of Your Bloated Stomach 

Now that you are aware of the many things that can lead to stomach bloat and discomfort, you can leave here ready to take control. 

To start, it may be beneficial to take notes on what you are eating during the day, your consumption habits, as well as how you feel generally. This will help you get a good idea of what is causing the bloat and how to stop it. On top of that, as always, stay hydrated and be patient. Good health comes with persistence. 

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Often associated with beach vacations, the garnish on specialty drinks, or the warm scent in lotions, pineapple -- a large tropical fruit with a rough brown exterior and a succulent, juicy, bright yellow interior -- is undoubtedly a sweet treat that countless people around the world love. But, did you know that pineapples are also high in vitamins, minerals, amino acids, and antioxidants? In fact, this fruit is so power-packed that they have been used for centuries to aid in the treatment of many ailments. Yes, pineapple is a superfood full of healing compounds! 

Compounds Found Within Pineapple 

• Bromelain - a digestive enzyme. 
• Vitamin C - a fat-soluble antioxidant. 
• Manganese - a trace mineral. 
• Vitamin B6 - a vitamin known as pyridoxine.  
• Copper - an essential mineral. 
• Thiamin - a vitamin known as B1. 
• Folate - a vitamin known as B9. 
• Magnesium - an important mineral. 
• Niacin - a vitamin known as B. 
• Pantothenic acid - a vitamin known as B5. 
• Riboflavin - a vitamin known as B2. 
• Iron - a vital mineral. 
• Fiber - a digestive carbohydrate. 
• Beta-carotene - a carotenoid that converts vitamin A. 
• Vitamin E - a fat-soluble antioxidant. 

9 Proven Health Benefits 

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1. Immune System Boost 

Looking to boost your immune system in order to better ward off infections? Eat more pineapple. With high levels of Vitamin C -- a renowned antioxidant -- consuming this yellow fruit supports the minimization of coughs, colds, flies, and more. It does this by fortifying the body with the molecules it needs to fight oxidative stress.

2. Tissue Repair 

From enhancing the healing time of wounds to improving collagen formation or soothing dried, irritated skin, pineapple’s high levels of manganese, zinc, vitamin B6, vitamin E, and bromelain, make this tasty snack a win-win. So, if you just got out of a surgery or are looking to get rid of some wrinkles, try adding more pineapple to your diet. 

3. Digestion 

Suffering from constipation? Want to shed stubborn body fat? You are in luck. As a high source of fiber plus the only known food source of the digestive enzyme compound known as bromelin, pineapples are your digestive saving grace. Eating it a few times a week will help push things along comfortably. 

Hint: if the body is too acidic it struggles to produce and hold digestive enzymes. To help it, a good method is to drink Alkaline Water along with eating pineapple. 

4. Blood Pressure 

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Interestingly enough, this fruit is known around the world for its unique potassium to sodium content -- a level that is ideal for balancing blood pressure. Yes, pineapple can actually be a great way to naturally reduce the risk of hypertension. So, drink a glass of it daily and see how strong it makes you feel! 

5. Eye Health

Forget carrots, nosh on pineapple and strengthen those eyes. Yes, that is right, pineapples are actually extremely rich in Beta-carotene -- the nutrient that makes the pineapple bright yellow and carrots orange. And, it’s exactly what you need to prevent macular degeneration, a leading cause of vision loss. 

6. Kidney Health 

As a food rich in fiber, manganese, and vitamin C, but low in potassium, contrary to popular belief, pineapple could help those suffering from chronic kidney disease as well as kidney stones. Not to mention, thanks to the bromelain, it is a good way to flush the system. 

7. Bone Health 

Calcium, vitamin C, and the trace mineral manganese are essential to maintaining proper bone health. Together they have the power to strengthen bones by helping to form hydroxyapatite -- the cell matrix. Therefore, more than being just a sweet treat, pineapple is a bone-friendly food! 

8. Inflammation 

Painful, limiting, irritating, inflammation is something no one wants to deal with. Whether it be arthritis, a soft tissue injury, an infection, etc -- fortunately, pineapple with its high levels of bromelain can help. In fact, this digestive enzyme is cherished throughout the world for its natural anti-inflammatory properties. 

9. Heart Health 

With thousands, if not millions, of people worldwide at risk of suffering from cardiovascular disease, it is always good to find a food that could assist in reducing threats. And, that is where pineapple comes in. With its high vitamin C -- antioxidant -- levels as well as bromelain -- anti-inflammatory -- levels, it is great for lipid-lowering and eliminating oxidative stress. 

Four Easy, Everyday Recipes 

Pineapple Smoothie 

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For those that enjoy drinking the good stuff, this smoothie recipe is for you! 

• 3 cups pineapple (fresh or frozen) 
• ½ cup of any other fruit of choice (banana, strawberry, mango, etc.) 
• ½ cup of liquid (milk, almond milk, coconut water, etc) 

Optional:

• Ice cubes 
• Greens (spinach, celery, cucumber, etc.) 

 Gather the ingredients, place them all in a blender, and mix until smooth. Then serve. You can store it in the fridge for up to 24 hours. 

Pineapple Salad 

For those that enjoy a savory meal with a good crunch, you need to try this! 

• Green base (spinach, kale, arugula, etc.) 
• ½ cup drained pineapple (fresh or canned)
• ½ avocado (cubes or slices) 
• ½ large cucumber (peeled, seeded, cubed) 

Optional: 

• Protein (grilled chicken, tofu, fish) 
• 2 tablespoons chopped serrano pepper 
• 3 tablespoons chopped red pepper 

Dressing: 

• Olive oil 
• Lime juice 
• Pinch of salt
• Pinch of pepper

After collecting all of the ingredients, gather everything in a large bowl, and toss well. Then, enjoy this tasty meal in the afternoon or in the evening. 

Fried Rice with Pineapple 

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For those who enjoy a warm, fresh meal, this is exactly what you need to get cooking.

• 3 cups cooked brown rice
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1/2 teaspoon ginger powder
• 1/4 teaspoon white pepper
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 onion, diced
• 2 carrots, peeled and grated
• 1/2 cup frozen corn
• 1/2 cup frozen peas
• 2 cups pineapple (canned or fresh)
• 2 green onions (sliced)

To start, in a small bowl, combine the soy sauce, sesame oil, ginger, and pepper. Set that aside and heat a skillet to medium heat. When hot, add the garlic and onions. Cook this for about 4 minutes and add all the vegetables. When everything is tender, stir into rice, pineapple, and soy sauce blend. Finally, enjoy! 

Pineapple Popsicle 

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The perfect sweet summer treat, if you love desserts you must try this! 

• 6 cups pineapple (fresh or frozen) 
• ½ cup canned coconut milk 

Optional: 

• 1 tablespoon fresh herb (mint, rosemary, thyme, etc.) 
• ½ tablespoon of chia 

When ready, put the ingredients all into a blender. Puree the mix until the desired texture is achieved. Then, pour into a popsicle mold -- you can also just use a plastic glass -- and cover with accompanying stick caps. If you are using a glass and not a mold, cover using a plastic wrap and carefully place wooden sticks through. Then place in the freezer for at least 3 hours. 

Enhance Your Health With Food and Beverage 

And, there we have it, pineapple is a superfood that, like drinking plenty of water, leads to a stronger body. So, don’t hesitate, go out, stock up, and enjoy this amazing, ultra-tasty fruit. Your overall health and wellness will thank you!  

The human body consists of as many as 100 trillion microbes. If you put this in another way, human cells get outnumbered one to ten by microbes. Of these, the majority are found in the gut and large intestine, and play a crucial role in our gut health – which further impacts our overall health.

Known as the flora and fauna of the human gut, these microbes command our whole health ecosystem. Not only your physical health, but even your mental health can take a significant hit if the right balance and a nurturing atmosphere aren’t maintained in your gut.

Considering the importance of gut microbes, we will discuss what is the microbiome, how it works and the diet plans you should adopt to foster the growth of the microbiota in your body and improve your overall health.

What is the Microbiome?

A microbiome is the community of micro-organisms living together in a particular habitat. The bacteria inside the gut's microbiome are primarily responsible for proper digestion of food, regulating the immune system, protecting from harmful disease-causing bacteria, producing vital vitamins such as Vitamin B, B12, thiamine and vitamin K that are responsible for proper blood coagulation.

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The interest in the human gut microbiome has been on the rise for the last few decades, owing to the fact that several promising findings have been made that exhibit great potential on the role of the microbiome in regulating various physiological functions. 

What is the Role Of Microbiomes in the Human Body

Microbiomes have a very important role to play in the development and maintenance of the human body. Some of the key processes where microbiomes play their part include:

• They launch the immune system when needed. They also train the major components of the adaptive immune system to generate a required reaction when called upon.
  
  
• They make a significant contribution to the nutritional requirements of the body. As they helps break down indigestible and complex dietary constituents and makes them readily available for absorption.
  
  
• They help in avoiding various diseases - For example – vaginal microbiomes can aid HIV-prevention drugs work more effectively, gut microbiomes can help generate a better response to chemotherapy in cancer patients and so on. Studies are still ongoing to establish links between microbiomes and diseases such as autism, obesity, diabetes and even anxiety.
  
  
• They protect from Pathogenic Organisms – Pathogenic organisms that usually enter our body when we consume stale and contaminated food or water can be very dangerous. Microbiomes work to suspend their overgrowth and provide protection from their harmful effects.

Probiotics and Microbiomes

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Since microbiomes are so important for our health, it is equally important on our part to ensure that we maintain a good environment within our bodies to allow them to foster and survive. Your dietary intake has a huge role to play here, and including probiotics in your daily diet could help to improve the quality of microbiomes in significantly less time.

Probiotics are available in both natural forms and as supplements. These contain active live colonies of helpful bacteria that promote digestive health. Probiotics are one of the most sought-after products, highlighted by the fact that the sales of probiotic supplements exceeded $35 billion in 2015 and are projected to easily cross $65 billion in 2024.


Microbiomes aren't as robust in children and the elderly as amongst the youth. Probiotics can be extremely useful at these stages and they can help improve the bacterial colonization process significantly. For those unwilling to take supplements, naturally occurring probiotics such as yogurt and pickles can be good alternatives and equally effective sources.

Microbiomes and Our Diet

The microbiota that lives inside our body are dependent on multiple factors – including the environment they live in, the medication we consume from time to time, our family genes and most importantly the diet that we consume. Combined together, all these factors eventually result in creating a unique microbiome for every person.

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Speaking of diet, the type of food you eat has a huge say in how the microbes grow within your gut. Food with high dietary fiber often affects the quantity and type of microbiomes negatively. This is because dietary fiber can only be broken by enzymes released by the microbiota, and this process of fermenting down the fiber releases short-chain fatty acids that lower the colon’s pH and hampers the growth of the microbiomes.

On the other hand, foods having indigestible carbohydrates and fiber like resistant starches, inulin, gums and pectins feed the beneficial microbiota, create a growing atmosphere and help them to expand the microbiomes colony within the gut.

Taking these factors in mind, below are some recommended diet plans and suggestions on what to eat and what to avoid. Following these suggestions might help you to increase the overall quantity of helpful microbiomes in your body and improve your overall health:

1. Try our Microbiome Diet Plan

This microbiome diet plan consists of three phases aimed at eating microbiota-promoting food that eventually reduces weight, improves gut health, eliminates cravings and boosts metabolism. The idea here is simple and direct – eat the right food to keep your gut microbiome healthy and achieve optimum health as a result.

 Photo by Alyson McPhee on Unsplash

A) The first phase as part of this diet plan is ‘The Four R’s’, wherein you focus on:

Remove – the foods containing toxins and harmful chemicals that may create a hostile environment for the gut bacteria.

Repair – Repair the damage already done by switching to plant foods that heal the body from within.

Replace – Replace the food items that spoil the pH balance of the stomach with certain herbs, spices and supplements that replace the digestive enzymes and the stomach acid to promote the growth of quality bacterial microbiomes.

Reinoculate – Simply consume prebiotic and probiotic-rich food or take supplements to repopulate the gut with healthy bacteria.

B) The second phase of the microbiome diet plan aims at boosting your metabolism.

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Herein, a bit more flexibility is allowed and you can include dairy, eggs, legumes and gluten-free grain alongside your plant-based diet that you started in phase 1.

This phase also allows eating all kinds of fruits, even those with high starch content like mangoes and melons. This phase makes your gut microbes stronger and allows microbes to survive longer and in tougher conditions.

C) The third phase is just about maintenance.

Now that the microbiome in the gut has flourished in an encouraging environment and is becoming stronger even in tough conditions, the aim is to maintain that and not let it go back to the state from where you began.

In this phase, you can eat whatever you want one time a day, and stick to the controlled diet you adopted in phases 1 and 2 for the other two meals in the day. That being said, you should still try to avoid alcohol, processed food and added sugar as much as you can.

2. Food that Helps

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Fruits and vegetables are a great source of nutrients for the microbiome to flourish. Besides, legumes, beans, fermented food, prebiotic food, whole grains, and polyphenol-rich food are also quite important for the microbiome. You should include the following food items in your diet to help the flora and fauna of your gut:

• Raspberries
• Artichokes
• Broccoli
• Lentils
• Chickpeas
• Beans
• Kimchi
• Yogurt
• Kombucha
• Tempeh
• Grape skin
• Almonds
• Blueberries
• Green Tea
• Red Wine

3. Food to Avoid

While the above-mentioned food items help positively, there are certain items that you should try to avoid if you want the microbiome in your gut to grow and prosper. The items include:

• Artificial Sweeteners (Ice Cream, Colas, Soft Drinks, Gums and similar processed food)
• Fried Food
• Excessively Fibrous Food
• Spicy Food
• Cabbage and its cousins

Following the suggestions outlined above not only improves the chances of a variety of microbiomes to foster inside your gut and survive for long, but it also opens a window for these microbiota to play their role and help your body in multiple ways. Eventually, it allows you to stay healthy and avoid diseases and health problems, leading to a fulfilling and happy life.

Life is full of surprises and each day is different. As you live each day, you learn and find out some pretty amazing things that make life simpler and better. From earning bonus miles on your flights to learning to fit more luggage in a bag easily. From removing the dirt easily from surfaces to DIY tips for fixing various household things, there seems to be a hack for almost everything we do. Wonder what it would be like if we could hack our bodies?

To be able to feel the best we can, and keep things ticking and all body parts performing at the optimum, oh what a perfect scenario that sounds to be. Now though it does sound like something out of a dream that cannot be true in reality, except, it really exists. Surprised? Welcome to what we call Biohacking!

What is Biohacking?

This might sound new, but the concept of Biohacking has been around for some time now. By the literal definition, it means a process wherein you make changes to your lifestyle to ‘hack’ the biology of your body and achieve the ultimate goal of attaining superior health devoid of problems and feeling your best each day.

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There’s a popular saying that goes – “You are what you eat”. This is as true as it can get for the human body as it reacts as we treat it. Not only our food intake but even the thoughts and physical movements that we do directly affect the behavior of our bodies. Biohacking focuses on the same agenda and enforces us to feed the body right and get the best possible version of ourselves, be it mentally or physically.

What are the Types of Biohacking?

Biohacking has various forms and types, but the three commonly acknowledged and widely followed one's are:

1. Nutrigenomics

This is the most popular way of Biohacking and it revolves around the idea that our bodies are ever-changing and respond differently to nutrients over time. It deeply explores how we can manipulate our bodies by testing how various nutrients affect our health over time and then using these discoveries to achieve better living. This is one of the safest and most popular types of Biohacking.

2. DIY Biology

This subculture of Biohacking includes people who conduct various biological experiments and research to discover methods for hacking the body and achieving optimum health. These people are generally educators and scientific researchers who work outside of the conventional means to gain experience.

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Known as biohackers, they then share their learnings, tips, techniques and suggestions with non-experts. This has now become a fascinating movement with thousands of participants. However, testing unproven science and not having an official oversight is amongst a few of the things that are heavily criticized about this subculture.

3. Grinder

This is a sub-culture of Biohacking wherein each part of the body is considered to be hackable, or which can be manipulated through the use of technology. This usually includes technical implants or even chemical manipulation of body parts.

Various gadgets, chemical injections and other implants are generally used under this technique, making the body work in the way we want it to. It should be noted that this Biohacking subtype is very risky as it uses perilous techniques that aren’t usually recommended.

8 Ways to Biohack your Body Today

While Biohacking appears complicated to some, it is quite straightforward and can be implemented easily. Below, we discuss the 8 best ways that you can try and adapt to your lifestyle and eventually progress towards hacking your body and achieving optimum health and quality life.

1. Kick Away Sugar

Sugar is the root cause of various health problems in the human body. Although naturally occurring sugar in fruits and dairy is important and beneficial, the added sugars, especially in processed food items are something that you need to be wary of. 

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Food items such as soft drinks, cola and similar beverages, sweets, flavored yogurts, condiments and processed foods such as sauces and ketchup are some of the main sources of added sugar. These eventually increase the risk of developing type 2 diabetes, frequent mood swings, increased inflammation and lower energy.

To lower your sugar intake and keep yourself at bay, you should start measuring your sugar intake. Try to limit your daily sugar intake and avoid eating processed food with added sugar as much as you can. This is a great hack and being strict towards it ensures longevity and stability of your health.

2. Try Intermittent Fasting

Intermittent Fasting is a dieting method aimed at achieving optimum health while shedding extra pounds of body weight. It basically means eating between certain times and fasting for a prolonged period until the next designated time to eat arrives.

Quick example – you may have an eight-hour eating period from 10 AM to 6 PM (8 hours), but after 6 PM, you start a fast until the next morning and drink only water (16 hours). This is also called the 16/8 method. There are various methods of intermittent fasting and you can just choose whatever you are most comfortable with.

Intermittent Fasting can provide multiple benefits such as regulating blood sugar and lowering the risk of diabetes, speeding up your metabolism and enabling your body to burn more fat efficiently, helping cells to repair damaged tissues quickly and even protecting from chronic diseases such as cancer.

3. Sleep Like a Baby!

The phrase “Sleep like a baby” aims at telling you to get a good and undisturbed sleep just like babies do. This is because if you deprive yourself of good sleep, then you put yourself at a huge risk for various health problems such as high blood pressure, increased risk of heart disease, weakened immune system and high chances of prolonged inflammation, depression and even various chronic diseases.

 Photo by William Fortunato from Pexels

The Biohack to avoiding sleep-related issues? Get more sleep! Not as simple as it may sound, but there are multiple hacks to aid sleeping. To name a few, you can try lowering or switching off lights in your room as darkness promotes sleep, keep gadgets such as mobile devices and TV’s/laptops away or switched off at night, avoid caffeine and heavy dinners, meditate and listen to soothing music to stay calm and relaxed.

4. Meditation for Eternal Bliss!

Mental health is as important, if not more than physical health. It is important to have control over your thoughts and maintain positivity even in tough situations. Poor mental health leads to anxiety, depression and other related issues which eventually cause multiple health problems.

Though it is tough to establish control over the mind and thoughts, when talking of Biohacks, the easiest and the most widely acknowledged hack for your brain is meditation. Multiple studies have concluded that meditation provides great benefits to our mental health. Having a daily meditation schedule can go a long way in keeping you fit and healthy.

Starting meditation can be challenging especially for beginners as their mind can wander away easily. However there’s simple steps such as using apps and sites for guided meditation, sitting in a dimly lit and silent place, avoiding distractions such as gadgets. Can go a long way in helping you concentrate. With regular practice, you will soon be able to establish control over your mind.

5. Keep Physically Active

Whether you are a working professional, a student or even a housewife, most of our days are spent sitting. Besides, our busy schedules don’t allow us much time to drift away and work on fitness.

Lack of physical activity is one of the most common reasons behind various health problems. It can lead to an increase in weight, increased risk of diabetes, gastrointestinal issues and longer inflammation periods. No matter how good you eat or what other Biohacks you adopt, everything will fall out of place unless your body is physically active.

The Biohack for keeping yourself physically active is to stand up and walk as much as you can. If you are on a phone call, then walk while talking. Instead of taking elevators, use stairs. Set reminders for taking quick laps around your home or workplace every 60 minutes. Make up schedules with time dedicated to gym/cycling/running or similar forms of exercising. It’s important to get those steps in!

6. Try Supplements

Developing a sound mindset, exercising regularly, adopting good dietary habits go a long way in leading towards an extraordinary life. However, we all accept that it is harder said than done. Consistency is the key and there are some phases in life where it is difficult to keep up. Even if you do your best, It is very common to not get enough nutrients and perform at your peak each day.

Adding supplements from bioavailable options help you in elevating to the next level by improving your focus and energy. They do this by filling in the nutritional gap, detoxifying your system and providing additional energy. These supplements are available in the form of shakes, pills, bars and drinks.

7. Be Closer to Nature

Natural environments can hack our brains in multiple ways.Years of studies and research have helped us establish that spending time in nature is good for increasing the speed of healing after surgeries, decreasing brooding, lowering blood pressure, reducing stress hormone levels, improving mood, reducing anxiety and even enhancing the functioning of our immune system.

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To spend time in nature, you could start with just a simple visit to your neighborhood park, or plan short stays at naturally open places such as mountains, gardens, valleys, etc. You can even buy indoor plants for your home and other natural decors to hack your mind into feeling it is closer to nature and get the desired positive effects that you are seeking.

8. Socialise!

The relationships we form during our lifetimes not only define our lives but also fill up most of our time on earth. Although developing close relationships is hard work for sure, it can hack our biology in various ways that are important for our health.

It has been established through various studies that people who tend to stay socially isolated are most likely to be linked with type 2 diabetes, dementia and hypertension. Without relationships, people are less likely to indulge in other activities and biohacks that truly make life extraordinary and worth living.

Not only humans, you can also build relationships with pets. The sense of belonging and being able to do things together is one of the biggest hacks towards a healthy and fulfilling life.

Have you ever heard of the now-famous Lion’s Mane Mushroom? Also known as the monkey head mushroom, satyr’s beard, or by its scientific name hericium erinaceus, this fungi has gained a lot of popularity in the last few years due to its healing properties.

As you can guess, the mushroom got its name because it resembles a lion’s mane. As a result, it can easily be recognized by its long “spines”. It has traditionally been used in China, both for its culinary and medicinal properties. However, the hedgehog mushroom is now well known worldwide, both in its raw form, but also as a supplement.

As a result, we wanted to take a closer look into the benefits lion’s mane offers, and what you can do to reap those benefits as soon as possible. 

8 Benefits You Can Get From Lion's Mane 

1. It reduces the risk of heart disease.

Many things lead to an increased risk of heart disease, including obesity, a high level of triglycerides, and high cholesterol. Studies have proven that the lion’s mane mushroom can impact some of these and, in turn, reduce your risk of heart disease.

Namely, a 2013 study concluded that the mushroom lowers the levels of triglycerides in the blood, while simultaneously improving metabolism in rats and mice. As these are considered risk factors for heart-related illnesses, the conclusion is that the fungus benefits your cardiovascular wellbeing.

On top of that, a different study found that hericium erinaceus contains something called Hericenone B, which also lowers the risk of heart problems, and even strokes.

2. It boosts the immune system.

A strong immune system is vital for an overall healthy body. Your immune system works by defending your body against antigens, such as bacteria, viruses, parasites, and various other pathogens. If you have a weak immune system, you are more susceptible to numerous diseases, all of which take a toll on your body.

Naturally, boosting your immune system does wonders for your health. A 2017 study found that the hedgehog mushroom boosts the activity of the intestinal immune system in animals. The intestinal immune system is especially important because it defends against antigens that enter your body via your nose or mouth. Consequently, the results of the study are pretty promising, as they prove the benefits of the lion’s mane mushroom on the body’s immune system as a whole.

3. It may help fight cancer.

In simple terms, cancer as we know it happens when our DNA causes cells to divide and replicate uncontrollably. Researchers who studied the effect of the lion’s mane mushroom found that its extract causes the suppression of tumor initiation, promotion, and metastasis.. 

Not only that, but another study found that this fungus’s extract also slows down the spread of cancerous cells in the body. Although further research is needed, the promising results prove the potential benefits of this wondrous mushroom.

4. It helps in relieving symptoms of anxiety and depression.

If you’re suffering from mild depression or anxiety, try turning to lion’s mane mushroom for help! Studies have proven that consuming the fungus or its extract positively affects feelings of irritation and nervousness. 

5. It increases brain function.

A 2008 study proved that taking lion’s mane extract offered significant improvement in people with mild cognitive impairment. The study was done over a period of 16 weeks, with one group being given the extract, while the other was given a placebo. The test group showed promising results, and as a result, proved that the mushroom increases brain function.

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A different study that experimented on mice came to the conclusion that lion’s mane supplements benefited the mice’s recognition and memory. Although we’re hoping for more concrete evidence in human-based research, there’s no doubt that the hedgehog mushroom can be beneficial to your cognitive abilities.

6. It helps to fight inflammation.

Another interesting property of the lion’s mane mushroom is its ability to fight inflammation. A 2015 study found that lion's mane is full of anti-inflammatory and anti oxidizing properties. A different study found that it also helps combat obesity by reducing the amount of inflammation generated by fat tissue. 

Chronic inflammation is the cause of many modern-day illnesses, even cancer, and heart issues. As a result, consuming this powerful fungus may prove to be beneficial even beyond inflammation.

7. It protects against dementia and Alzheimer’s.

As previously mentioned, lion’s mane mushroom has some properties that may boost brain function. But did you know it also protects against diseases, such as Alzheimer’s and Parkinson’s? Let’s see how that works!

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Generally speaking, the brain loses its ability to form new connections as you age. This is mostly the reason why people’s cognitive function worsens on a cognitive level once they reach a certain age. However, a 2013 study proved that the lion’s mane contains compounds that may aid in the growth of brain cells.  As a result, it also shows promising results in preventing the onset of dementia and Alzheimer’s.

8. It helps manage diabetes.

Diabetes is a disease that occurs when your body isn’t capable of producing enough insulin, resulting in high levels of sugar in your blood. A 2013 study found that rats with diabetes have an overall lower level of blood sugar if treated with lion’s mane extract. As a result, the fungus can help manage symptoms of diabetes in those affected by the disease. 

Conclusion

To sum up, there are numerous studies that prove the potential health benefits of lion's mane mushroom. However, most research was done on rodents and in experimental human cells. More research is needed for us to fully understand the benefits this mushroom has.

On the other hand, the mushroom has no side effects, as it's not poisonous. As a result, it doesn't hurt to try and add to your diet! With proven benefits of anti-inflammation, boosting brain function and even weight loss, this fungus truly is remarkable. 

Let us know what you think about the now famous lion’s mane mushroom!

No matter the season, we’re always in the mood for guacamole. Rich in healthy fat, zest and plenty of salt, guacamole is one of our favorite healthy snacks that's easy to whip up at home. 

Guacamole looks good, tastes good and is actually good for you! Avocados are naturally alkaline, keeping your body’s pH in check while you indulge. Plus they support healthy cholesterol levels, eye and heart health. The added plant-based ingredients are also packed with nutrients that support a healthy body and a flavor packed bite. So whether you’re dipping chips in it, adding to your tacos or pairing with crudités, guacamole is chock full of beneficial nutrients. Here’s our recipe for a 7 ingredient, crowd-pleasing guac.

Ingredients

• ½ of a red onion diced
• 1 small tomato, deseeded and diced
• 1 teaspoon of salt (or more)
• 1 tablespoon of finely chopped cilantro (stems removed) 
• 1 clove of garlic grated 
• 2-3 ripe hass avocados
• 1-2 tablespoons fresh lime juice

Preparation

1. In a medium-sized bowl combine the onion, tomato, salt, garlic and cilantro. Stir and slightly mash to combine.
2. Cut avocados lengthwise and remove the pits and skins. Scoop the avocado into the bowl and mash together with ingredients from step 1. 
3. Add in the lime juice and gently fold together. Taste and season with more salt as needed. Serve fresh with tortilla chips and chopped vegetables.

Have you ever had a gut feeling, or some sort of intuition, that our brains weren’t in control of our bodies? Recent studies suggest that the link between our guts and health (both physical and biological) may have a stronger hold that once determined.

Gut health is a complex and ever changing indicator of overall health. The tiny microbes that live in our gut are able to communicate with our brain, forming sophisticated communication channels. These pathways work as health indicators and any miscommunications can result in health issues ranging in digestive disorders, skin conditions, allergies, anxiety and even depression. Dr. Emeran Mayer of the David Geffen School of UCLA suggests in his book, The Mind-Gut Connection, that the gut shouldn’t be considered the second brain; it’s the first. 

How the gut interacts with the brain relies heavily on what we eat. Dietary changes can enhance the mind-gut connection while boosting immunity and mental wellness. But how exactly does it work and how can you change your diet to support your gut? Read on for everything you need to know about gut health. 

How Does the Gut-Brain Connection Work?

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Commonly referred to as the gut, this organ grouping is made up of several highly intricate bodily systems; It’s most commonly referred to as the digestive system. However, the gut-brain connection expands far beyond just our stomach and digestive organs. This connection touches the immune system (inflammatory signals), endocrine system (hormones) and even the nervous system (transmitters). 

When the gut is inflamed, it not only results in a stomach ache or bowel set-backs but it can have an impact on energy levels, skin and mood. An example of the gut-brain reactions is most commonly the feeling of butterflies in your stomach. This experience happens when the brain registers excitement or nerves and the gut reacts with nausea, unease or most commonly understood as butterflies.

This feeling extends beyond the feeling and physical reaction; it encompasses a change in blood flow, contractions and even secretions (hello, sweaty underarms). Put most simply, the brain is responsible for the way we interact with the world, but our guts are responsible for how we react internally, whether it’s processing emotions, digesting food, and sending healthy transmitters through the rest of our bodies.  

Breaking Down the Gut-Brain Axis

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In the world of overall health, the gut-brain axis is commonly referred to. This is representative of when the brain and gut microbes are in a harmonious state. The brain is relaxed, sending positive signals to the gut, and that leads to a high barrier function where your gut is responding properly to the food it’s consuming. The axis is disturbed when there is an unhealthy diet , for example high fat, high sugar, low fiber, caffeine and alcohol. This can also happen when the brain is in distress and processing trauma or anxiety. When either occurs, the other will send a signal to the other resulting in gut discomfort and leakiness, skin irritations, mood swings, and more.

How Can You Balance a Healthy Gut-Brain Connection?

When these systems are out of balance, the best approach is to target diet and stress. In many cases addressing one will lead to restoring the other. Eating a plant-based diet rich in anti-inflammatory foods, and antioxidant Alkaline water can promote detoxification and rebalance the gut microbiome. These foods include tomatoes, olive oil, leafy greens, nuts, fatty fish and fruits. Many health professionals also strongly advise incorporating probiotics into your diet. 

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The live bacteria in probiotics are able to help address the issues in an out of whack gut microbiome. Probiotics work by balancing the good and bad bacteria in your gut, creating a health and consistent microbiome. Similarly, addressing one’s mental health can positively impact gut issues. Investing in stress management, meditation, yoga, and therapies aimed at treating mental health can improve gut health as well as overall mood, energy, outlook and so much more. 

The Results

Committing to building a foundation for a healthier gut-brain connection is the start of a health overhaul. The interconnectedness of our mind and body is complex but knowing where to begin and making a change can have a positive effect on mood, skin, immunity and overall wellness. And while there is no one-size-fits-all approach, understanding the impact of a healthy gut-brain connection can do wonders in our long term and overall health journey. 

From reducing inflammation, IBS and improving wellbeing, these results are only just the start of what a healthy gut-brain connection can look like. In an effort to guarantee a healthy gut, it’s also imperative to stay hydrated and drink water. Not only does this consistently flush out the gut and any bad microbiomes, but it helps food digest faster. Plus, drinking Alkaline water, a natural antioxidant, detoxifies the body while you hydrate and stay healthy. 

If you have ever noticed a change in mood, quality of sleep, the ability to focus and other health anomalies, you may have a hormone imbalance. Healthy hormones are essential to controlling appetites, maintaining weight and cognitive function. However, imbalances are becoming more and more common with the all too familiar stressors of a fast-paced modern lifestyle, and we find ourselves asking: “Is it age? Menopause? Or something more serious?” 

Fortunately for many, it’s as simple as a hormone imbalance. But untreated, these chemical messengers can affect every aspect of your life. Hormone imbalances have been shown to increase your risk of obesity, diabetes, heart disease and more. While it may feel like hormones are out of your control and difficult to manage, there are several steps you can take to help your hormones find balance. From increasing your intake of nutritious foods and exercising regularly, to catching more zzz’s and finding the best supplements, you can finally regain control of your best self. Here’s how…

Cut the Bad, Embrace the Good

The first step to balancing your hormones is understanding what you're putting into your body and how it’s being broken down into energy. Like so many health recommendations, cutting sugar, caffeine and alcohol are the best place to start because of their significant contribution to a change in hormones. These foods, and similarly processed food groups, trigger hormone imbalances due to the high sugar content that creates insulin, estrogen and even more testosterone.

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Additionally, dairy and gluten can cause inflammation. Dairy especially has fallen out of mainstream popularity due to hormones and antibiotics added into dairy cows and even milk. Removing these imbalance provoking foods from your diet and replacing them with whole foods, plant-based and sustainably raised protein sources will not only decrease the hormones you're ingesting from food, but it will change how your body processes the healthier food. For example, eating healthier fats and protein will decrease your hunger hormone, helping you feel more full after each meal and avoiding overeating. 

Hit the Gym

The best way to increase activity is to find something you love. Whether it’s running, dancing, walking, biking, tennis, climbing – should we go on? – physical activity can have a positive impact on hormonal health. Movement, in whichever form you prefer, is able to reduce insulin levels while increasing insulin sensitivity, and is integral to processing sugar into energy. Too much insulin on the other hand, can result in inflammation, heart disease, and diabetes. Hit the gym to curb any current or future hormone imbalances that might affect your health down the road.

Relax a Little 

Sometimes taking time to unwind and indulge in self care really is the best form of balancing your hormones. Chronic stress and anxiety has a well known, and documented, affect on mental health, but what is it doing to your hormones? Turns out, a lot! Stress, no matter the severity, can exacerbate hormonal imbalances due to the increase in Cortisol (the stress hormone) and Adrenaline (the fight-or-flight hormone) that are both created when you’re reacting to the strains of daily life. While these responses can help you in the long run, think signalling danger, more often than not they’re over produced and can lead to increased calorie intake and therefore weight gain.

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To reduce stress and the hormone releases that come with it, try adding a small meditation into your daily routine. Meditation has been shown to create a tranquil state of mind while training your brain how to respond to daily stressors. Whether it’s calming the constant stream of triggering thoughts, or learning coping mechanisms, meditation can help your emotional and physical well-being. 

Don’t Skimp on Sleep

At this point, the remedies to reducing hormonal imbalance are fairly cyclical and intertwined. If you eat better, you’ll exercise more and vice versa. Exercising will also help reduce stress, and a reduction in stress will help you sleep better. And of course, when you’re sleeping better you make healthier food choices! While it may seem intuitive while reading it now, the path to balancing hormones, especially while they're so out of whack, can be unclear. So instead of tossing and turning at night while your hormones aren’t balanced, actually clocking quality sleep will do wonders for your health and set off a positive chain of reactions.

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The recommended amount of sleep for adults is anywhere from 7-9 hours per night and it’s one of the best ways to ensure your hormone levels stay balanced while keeping your other hormone balancing steps in check. If you’re having a hard time finding a trustworthy sleep schedule make sure you’re staying hydrated throughout the day – this keeps midnight bathroom breaks that might keep you up, at bay. It’s also important to keep electronics out of the bedroom to avoid blue light stimulation, meditate or read before bed to calm your thoughts, drink a caffeine-free tea instead of alcohol, and limit sugar intake before winding down for the night.

When in Doubt, Try Supplements

Of all the ways to get your hormones back on track, it never seems like it’s enough. And in some cases, it really isn’t. No matter the reason – financial, food preference, lifestyle and more – it can be challenging to meet all of the suggested nutrient guidelines each day. And in the case of some nutrients, it’s more reasonable to have a recurring daily intake through supplements.

When it comes to balancing hormones, fiber is incredibly important to stimulating the production of hormones that make you feel full and satisfied while also curbing high insulin levels. Similarly, fish oil, vitamin D and B help balance estrogen and are anti-inflammatory which make finding your ideal hormone levels easier and more accessible. No matter the effects of your imbalance there are ways to realign your hormones and take control of your health once again. 

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Originated in ancient India, Yoga is a system of physical, mental, spiritual and philosophical exercises. It includes controlling your breath to help relax your mind and body. Its literal meaning is ‘union’, but essentially it means ‘something that brings you to reality.’

There are various styles, types and methods of yoga that include a combination of physical postures, meditation, breathing techniques and relaxation. Its correct application can have magical effects on your physical as well as mental well-being, which is probably why a 2017 national survey found that 1 in 7 adults in the United States practices Yoga.

The overall philosophy is fairly simple – establish a connection between mind, body and spirit by combining physical postures, breathing techniques and meditation. Once the connection is there, the health benefits follow. Some key health benefits that you get by doing Yoga regularly include balanced sleep, lower stress, weight management, pain relief, lowering or removal of symptoms of chronic diseases amongst others.

In this article, we will focus on the key benefits of Yoga for our gut, and which poses are the best for promoting gut health by improving digestion.

Yoga and Gut Benefits

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Yoga promotes a healthy lifestyle and has the potential to profoundly benefit our gut health and protect it from various ailments and diseases. Many people take up yoga specifically to improve the digestion process and find natural relief. 

By Increasing diversity of Microbiomes

The healthy strains of bacteria within our gut are extremely crucial in improving digestion and keeping the entire process smooth. Doing yoga consistently contributes hugely towards increasing the level of these gut-friendly microbiomes.

Research has concluded that doing yoga raises the core temperature of the body and reduces the flow of blood to the intestines. This leads to direct contact between the gut microbiome and immune cells and potentially diversifies the composition of the microbes in the gut.

By Improving Digestion

Various yoga postures are renowned to cleanse and release toxins within the gut.  Other postures can act like a massage for the internal organs, which improves the flow of the oxygenated blood to various organs, lowers blood pressure and makes it easier to digest food.

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In addition to this, doing yoga regularly doesn’t allow fat to deposit, stretches the body and muscles, detoxifies and even regulates bowel movement. All these allow the food to move easily along the digestive tract, avoiding any digestive issues such as bloating, heartburn, acid reflux, or similar problems.

By Reducing Stress

The gut and the brain are deeply connected. Essentially, the gut connects with the brain through hormones, neurotransmitters and chemical messengers. Even mental health problems such as stress and anxiety have a strong relationship with gut health issues such as heartburn, indigestion, acid reflux, constipation, diarrhea amongst others.

Research has concluded that when you practice yoga consistently and indulge in yogi breathing and meditation, your nervous system gets activated, clearing the stress response within the body and improving your mental health. This in turn restores the balance and health in the gut.

9 Yoga Asanas to Improve Gut Health

There are some specific Yoga Asanas (or postures) that are designed to target the gut and improve its functioning while promoting its well-being. We are going to discuss 9 of such postures that you can start doing immediately if you are looking to balance your gut.

 1. The Peacock Pose or Mayur Asana

This asana pressurizes your stomach, liver, kidneys, intestines and spleen. In doing so, it not only increases the digestive fire in your belly but also improves the flow of oxygenated blood in all the organs. It also aids in releasing toxins from the intestine and improves its functioning, a major reason why it is also known as the “detox pose.”

To do this pose, you need to kneel on the floor and place your palms ahead of you. Now turn your hand backwards, so that the fingers face you. Bring the hands closer and bend your elbows a little. Now, lean onto your upper arms while holding your stomach in.

Lift your legs and allow all the weight to rest on your arms. Tilt your forehead slightly forwards, making an acute angle while balancing your body. Now hold for 10 seconds and breathe evenly 3-4 times. Bring your knees back into a kneeling position and release.

 2. The Corpse Pose or Savasana

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This is primarily a stress-busting pose that aims at activating the parasympathetic nervous system. Doing this daily reduces stress and anxiety and makes you feel calm and composed. A happy and stress-free mind then goes on to restore the balance between the gut and the rest of the body.

To do this pose, you need to lie down straight with your arms relaxed at your sides and your legs straight. You need to allow your body to feel heavy on the ground while you breathe naturally and relax every body part. It is important to keep focused on your breath.

Continue for a while and exit by gently rising and bring awareness back into your body. You can carry the newfound peace through the day and feel good everywhere. 

3. The Bow Pose or Dhanurasana

The purpose of this yoga pose is to stimulate digestion with sudden movements of the body. It provides a massage to the internal organs, resulting in an increased level of oxygenated blood flow. This asana is well-known for revitalizing the digestive system and boosting gut health.

To do this pose, start by laying down on your stomach and keeping your legs straight while your arms are stretched. Now lift your hands up and backwards and your legs up and forwards in simultaneous movements, like when doing a backbend while standing.

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Grab your ankles and inhale while you lift your heels. Hold the pose for 15 seconds as you stretch, breathe and balance. Exhale and release the pose by slowly lowering your head, chest, thighs and ultimately the feet. Repeat this posture multiple times for quick benefits.

 4. The Seated Side Bend or Parsva Sukhasana

This is a beginner-level yoga pose that everyone can do. It stretches the belly muscles, lower back, upper back and shoulders. This stretch helps in alleviating the issues of bloating and constant gas while easing digestion.

To do this asana, you have to sit on the floor in a cross-legged position and ensure that your hands touch the floor at your sides. Now proceed to raise your left arm in the air while bending towards the right. Keep your right hand and forearm on the floor only. Now breathe slowly 4 to 5 times. Then switch sides and do this for 5-10 minutes.

 5. The Knees to Chest Pose or Apanasana

This yoga asana only includes gentle movements that anyone with low mobility can do. Not only does it relieve lower back strain and relax the body, but it also gently massages internal organs such as the large intestine that promotes bowel movement and easy passage of stool.

To do this pose, you need to lie on a flat surface on your back in a supine position with straight legs. Now slowly start bending your knees and bring them up towards the chest. You can use your arms to pull the legs upwards. Now hold this position and slowly breathe 4-5 times. Relax and lower your legs, repeat. You should do this every night before sleeping for 10-20 minutes.

6. The Belly Twist Pose or Jathara Parivartanasana

This yoga asana includes doing simple twists for better circulation and improved movement in the process of digestion. Also promoting gut peristalsis, this asana is a simple way to keep the gut strong and healthy.

You can start doing this pose by lying on your back with your knees bent. Stretch your arms completely outwards. Lift your feet off the ground while keeping your knees bent and together. Now rotate your hips and bring the bent legs to your right.

Hold for 4-5 breaths and then rotate the hips again, bringing the bent legs to the left. Hold again, and repeat 10-20 times. Release by getting your hips back into a neutral position and slowly straightening your legs.

 7. The Cobra Pose or Bhujangasana

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This is a fun pose that you will enjoy doing. In this, you have to mimic a cobra as in its upright position. Besides the fun, it will bring you immense gut benefits including improvement in posture, stretching of gut muscles, helping in eliminating toxins and supporting the digestion process.

To do this asana, you need to lie on your stomach with stretched legs, feet hips-width wide and hands on the floor with bent elbows. Now extend your feet, ensuring that the tops of your feet are touching the ground. Press the floor with your hands and slowly bring your chest and head upwards.

Now continue by rolling your shoulder up and down, back and forth. You need to focus on lifting your sternum instead of raising your chin. Also, ensure that your pelvis stays on the floor. Now look slightly upwards. Do not overextend your neck. Hold for 4-5 breaths and relax. Release by slowly bringing the torso back to the ground and lying down again.

 8. The Seated Twist or Ardha Matsyendrasana

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This yoga pose is designed to aid the large and small intestine in peristalsis, as a result of which you can experience fluidity in your bowel movements. These smooth bowel movements allow food and waste to easily travel through the GI tract and keep the body devoid of any digestive issues.

To do this yoga pose, start by sitting on the floor while your legs are straight. Now bend the right knee and cross it over the right thigh. Keep the right foot planted on the floor. Now while leaning on the left hip, bend the left knee ensuring the left foot faces your right buttock.

Now place the left elbow on the outside of the right knee and rotate leftwards, placing your right palm on the floor. Now slightly turn your neck so that it overlooks your right shoulder. Hold the position and take 4-5 deep breaths. Now switch sides and do another set. Do at least 10 sets similarly to get the best results.

 9. The Three-Legged Downward Facing Dog Pose

This is a straightforward yoga pose aimed at improving the blood and oxygen circulation within your brain to release all the stress, fear, anxiety, sadness and even depression. It detoxifies the brain of all the wasted thoughts. A clear mind has a direct impact on improving digestion and resolving gut issues.

To do this pose, you simply have to stand straight, then bend down while stretching your arms ahead. Now steep your head inwards and stretch the hips and legs outwards. Slowly lift your left leg in the air and bend ahead to place both palms on the floor.

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Now hold the position and take 4-5 deep breaths. Release by slowly bringing the leg down and repeat with the other leg. Do at least 5 sets with each leg to see proper results and benefits in a short time.

Final words

Yoga is one of the best solutions for your regular gut issues. It may seem daunting at first, especially if you are a beginner. But with regular practice and making it a habit, you can easily master most of the poses and experience prime mental and physical health. You can start with the poses discussed above and see positive changes in your gut start to take effect within a few days.

That being said, it is important to understand one’s limitations and take necessary precautions. Only do as much as you can and slowly increase the difficulty as your body adjusts to it. If you have persistent health issues or chronic diseases, then seek advice from healthcare professionals and pursue yoga only if recommended.

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Is an Alkaline Diet the Key to Longevity and Fighting Chronic Disease?

The Alkaline diet has consistently been lauded as one of the best ways to reimagine long-term health. If you’re looking for a diet that promotes whole foods, plant-based proteins while preventing the development of chronic conditions, the Alkaline diet is for you. Low in fat, calories, red meat, and highly processed foods, the Alkaline diet reduces inflammation and contributes to an overall healthier lifestyle that reduces the risk of health problems later on. 

When it comes to chronic diseases, many have common origins and pathways which also means they tend to respond to the same interventions. When a chronic condition has already developed, like heart disease, cancer, diabetes, arthritis and more, eating more healthful food and making exercise a priority can help you better manage an illness and further complications.

And for those simply looking to live healthier, longer, an Alkaline diet can restore pH balance, balancing your body's health. Here’s a refresher on the diet and how it can support longevity and aid in the fight against chronic disease. 

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What is an Alkaline Diet?

This diet is based on the same principles of hydrating with Alkaline water: balancing the pH in our bodies. In other words, it involves eating foods that fall in the alkaline level of the pH charts (8-10), removing any acidic foods from your diet.

Doing this allows for the stomach to neutralize and rebalance, while subsequently encouraging you to eat more fruits and vegetables, fewer processed meats, dairy, sugar, alcohol, and caffeine which overall improves health. 

What to Eat on the Alkaline Diet?

This diet celebrates whole foods that have a naturally higher pH. Unlike other diets that limit intake, the Alkaline diet allows you to eat as much as you want, while keeping with Alkaline foods.

The biggest changes you may notice when switching to an Alkaline diet is the lack of red meat, fish, dairy, sugar, alcohol and caffeine which can all be supplemented with Alkaline approved protein and healthier, less processed alternatives.

Food changes the pH in your body based on the existing pH of different foods. By choosing more alkaline foods, you should be able to balance the pH in your body and improve your health. 

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Foods that are part of the Alkaline Diet:

• Most fruits and vegetables (especially leafy greens)
• Potatoes
• Soy food
• Legumes
• Seeds
• Nuts
• Alkaline Water

The Health Benefits

Preventing Osteoporosis:

Science has shown that eating an increased amount of acidic foods can harm bone density leading to osteoporosis in many people, especially women, as they age. Foods that are Alkaline tend to be high in nutrients which benefits calcium retention and activates bone and muscle repair. 

Improves heart health:

The Alkaline Diet is rich in antioxidants and can decrease acid reflux and heartburn, supporting a healthier digestion. Alkaline diets also support heart health thanks in large part to the removal of red meat and dairy that is traditionally high in saturated fat and cholesterol. Replacing those foods with healthy fats and fiber protects our hearts and keeps them healthy in years to come. 

Promotes weight loss:

This diet relies on fueling our bodies with healthy, whole foods and a high intake of fruits and vegetables. The Alkaline change alone can assist weight loss which can be attributed to eating less processed foods and sugars. 

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Anti-aging qualities:

Foods that might seem highly acidic, think lemons and limes, are actually alkaline acceptable and reinforce anti-aging qualities. Plenty of skin issues and inflammation stem from high levels of acid in the gut and digestive systems. Replacing those foods with alkaline foods, you can reduce inflammation and support your skin’s normal function.

Increases energy levels:

Even if you don’t have existing conditions, the nutrients in the Alkaline diet have the ability to improve energy levels. These plant-based foods, rich in nutrients and fiber, allow energy to be released slowly throughout the day while helping you feel fuller longer. 

Sample Alkaline Diet

Day 1

Breakfast: Scrambled eggs and tofu

Snack: Orange

Lunch: Sesame zoodles and vegetables

Snack: Nuts

Dinner: Kidney bean and lentil chili

Day 2

Breakfast: Apple and almond butter oats

Snack: Slices mango

Lunch: Thai quinoa salad

Snack: Dates

Dinner: Kale caesar salad

Will an Alkaline Diet Support Longevity and Fight Against Chronic Disease?

An alkaline diet can be incredibly impactful in reducing inflammation, making a healthier lifestyle change that will support longevity and helping to fight against chronic conditions. A few simple changes to your diet is the key to balancing your body’s pH and in return, enjoying the lifelong benefits of a clean and nutritious diet. 

Drink plenty of water every day, it is important for your health and well-being. How many times have we all heard this? It’s extremely common, albeit as a bit of general advice. Yet we hardly pay attention to it and barely drink enough. Many of us don’t even know how much is enough!

Whenever we are told about drinking enough water, we tend to pay attention to how much we drink for a little while and then we ignore it in the long run. But worry not, it is about time you sit back, read along and understand the actual importance of water for your body and its organs, why it is necessary to drink good amounts for a healthy life, as well as some suggestions on how you can increase your intake.

Water – An Essential to the Human Body

Water enables all the systems and processes in the body to function properly. It performs a lot of tasks when inside the body, including carrying oxygen and nutrients from one cell of the body to another, flushing out toxins and bacterias from your body, normalizing blood pressure and stabilizing the heartbeat, maintaining and regulating temperature and many more.

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How Much Water Should You Drink?

You must have heard about the concept of drinking 8 glasses of water in a day, but do you really need to drink 8 glasses of water? The answer is a big no! The quantity of water you should drink in a day depends on multiple factors including the environment you stay in, your physical activity in a day, your age and even your diet (apart from any illness).

Your body is bound to lose much more water if you live in hot and humid locations, work out daily, have bouts of illness, or if you are elderly. As a result, the requirement for water can vary for each individual. It is up to you to determine your water requirements and try and fulfill them.

Some common ways to determine how much water you need include checking the color of your urine – yellow color means a dehydrated body and immediate need of drinking water, light yellow means just about enough water and you should drink some sooner rather than later, while clear, uncolored urine signifies hydrated body and no more immediate requirement of water. Additionally, if you are feeling thirsty, that’s the most easily recognizable factor to determine additional water requirements by the body.

How does Water Improve Skin Health?

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Water is renowned as one of the magic drinks for glowing skin. When you drink enough water in a day, all the skin cells in your body get hydrated as the water passes through the blood. All the toxins and impurities from the skin, which is also the largest gland in the body, get flushed, resulting in a fine skin tone. There are many more benefits that the skin derives from water. Some of the most common ones include:

Prevents Premature Aging: Water increases skin elasticity and keeps it moisturized for longer. The increased elasticity prevents the skin from getting sagged and ensures you don’t see wrinkles and lines prematurely.

Reduces Puffiness: Our skin can often get puffy when it does not get much water. By staying hydrated, you reduce puffiness and swelling from the skin and decrease the chances of its recurrence.

Decreases Chances of Acne: Acne is one of the worst, yet most common diseases of the skin, affecting around 40 to 50 million people in the United States. When you drink a lot of water, it balances the oil and water content and prevents excess secretion of sebum, the primary cause behind acne.

Prevents Itching: When your skin doesn’t get much moisture and is dehydrated, it tends to get dry and itchy. Besides, flakes and cracks can also develop that can cause various issues. But if you drink enough water and keep your skin moisturized and hydrated, there are fewer chances of dryness and itching.

Encourages Glow by Maintaining pH Balance:  Drinking enough water each day helps in maintaining the pH balance of your skin. Balanced and hydrated skin is free of blemishes and spots, and generally glows and stays healthy for longer.

Can Water Aid in Digestion?

Water and gut health are directly connected. When your gut stays healthy, the food gets digested easily and you stay clear of common issues such as heartburn, acidity, constipation, etc. Drinking plenty of water benefits the mucosal lining of the intestines and fosters the growth r of good bacteria in the gut, ultimately making the digestion of food much easier.

Additionally, water helps in diluting waste and flushing out the toxins from the gastrointestinal tract. It combines with fiber and helps in bulking and smoothing the stool, making it easier to pass and clearing the gut completely.

Not drinking enough water during the day also results in losing out on essential electrolytes, which can further lead to diarrhea or even vomiting. But by drinking a good quantity of water each day, you can keep your electrolytes in check and avoid possible digestion issues.

Another way in which water helps your gut and aids in digestion is that it doesn’t allow gas and prevents bloating.

The Connection Between Water and Body Weight

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You will be surprised to know, but it is a well-established fact that drinking more water can help in losing weight. We must clarify that water doesn’t reduce your weight on its own, but it helps in regulating it through various ways.

Firstly, water is 100% free of calories, meaning you can drink as much without worrying about gaining calories. 

Many studies have confirmed that drinking water helps in weight-loss, and around 30-59% of adults in the US adopt this strategy of drinking more water to help reduce their weight. People tend to drink more water before meals, which reduces their appetite and intake and eventually leads to weight loss. A study determined that drinking water before meals for 12 weeks resulted in nearly 4.4 lbs weight loss in adults.

Though much is said about drinking hot water for gaining more benefits, it is cold water that can be much more beneficial when it comes to weight loss. When you drink cold water, the body uses extra calories to make it as warm as your body’s temperature. Studies conducted on obese people who drank cold water daily for a few weeks found that there was a significant reduction in their BMI, body fat percentage, as well as waist circumference.

Alkaline Water and Its Benefits As An Alternate Solution

The regular water we drink has a pH level of 7. Alkaline water, on the other hand, comes with a higher pH balance, above 9. Due to its alkaline characteristics, it is deemed by experts to be a better and more beneficial alternative to regular water.

The biggest advantage that alkaline water is renowned to bring is that it can help fight acid reflux that can have a severe effect on both your physical and mental health. It does so by inactivating Pepsin, an enzyme that is the primary reason behind acid reflux.

If you want to completely swap your regular water with alkaline water, you can try the DYLN Bottle. It comes with a VitaBead Diffuser that can convert regular water into alkaline water within minutes. The bottle comes in different sizes and colors and you can mix and match according to your personality!

Conclusion

We are aware that drinking more water helps the body in multiple ways. Be it your skin health, gut health, or overall physical health through weight management, water has a crucial role to play in keeping all these aspects at an optimum level.

You should keep a balanced approach and drink the necessary amount of water each day by gauging your body’s requirements. By keeping yourself well hydrated, you are bound to avoid regular problems and live a healthy life, something we all dream about!

When we don’t drink enough water, it leads us to dehydration. The deficiency of water, one of the major life forces, can cause a lot of problems in the body, and in some cases - it can be really dangerous. 

The vital organs in your body like the brain, liver, kidneys, lungs and stomach are directly affected by dehydration. When there is a lack of water in the body, then there is a massive decrease in the motility of vital nutrients and minerals. This results in the brain getting easily fatigued. Eventually, the entire body’s energy reduces. As a result, it is extremely important to drink water frequently throughout the day.

Despite being aware of its importance, we often tend to get so busy with our lives that we do not drink enough water. Although there are a lot of ways through which you can treat dehydration, we are going to discuss the 5 best natural treatments for dehydration symptoms that work like a charm and provide immediate relief. But before we proceed, let’s first understand what are some possible symptoms associated with dehydration.                                                                                                                                                                          

Common Symptoms of Dehydration

If there is not enough water in the body, you might feel some or all of the below-mentioned symptoms:

• Dark yellow and strong-smelling urine
• Feeling constant thirst
• Feeling tired, exhausted, dizzy, lightheaded and very sleepy
• Having a dry mouth, eyes and lips
• Not having the urge to pee, or peeing very little, usually less than 4 times a day
• Not shedding tears 

These signs are very common during dehydration, and clearly indicate that the body needs more water on the urgent. These signs should never be ignored. You should immediately follow the remedies discussed below if you experience any of these symptoms. 

Best Natural Treatments for Dehydration

As soon as you notice any dehydration symptom, you should start treatment and try to resolve it at the earliest by taking the following measures:

Try Buttermilk

Buttermilk is one of the tastiest, nutritious and most liked drinks across the globe. Not only does it quench your thirst, but it can also satisfy your taste buds. It is one of the best ways to tackle dehydration. This is because buttermilk contains rich quantities of magnesium and potassium, two minerals that are quickly lost during dehydration.

Photo by Marta Dzedyshko from Pexels

Moreover, Buttermilk is packed with electrolytes and it instantly recharges your body. It combats tiredness and fatigue within minutes and makes you feel energized. Additionally, it's easier to digest compared to other dairy products. It also provides other health benefits, including strengthening your bones, aiding in weight loss, cutting down on acidity and lowering cholesterol and blood pressure levels.

To make buttermilk for dehydration, you will require – 1 cup fresh buttermilk, ½ teaspoon dry ginger powder and a little black salt just to add taste. Once the ingredients are ready, you need to mix them well and that’s about it. Sip on slowly and you will start feeling better while observing the symptoms of dehydration go away in a hurry.

Use Chamomile

Chamomile is an analgesic and a destressing herb, that is also well renowned for its properties as a rehydrating agent. To use chamomile for rehydration purposes, you can consume it as a decaffeinated tea. All you need to do is to take around 2 to 3 dried chamomile flowers and put them in a cup of hot water.

Soak the flowers in hot water for around 10 minutes. Once the nutrients and the flavor from the flowers are soaked into the water, you can strain the flowers out. You can now drink this rehydrating tea 3 to 4 times a day and will experience quick improvement in your dehydration symptoms.

Additionally, this tea will provide you a few other benefits, including calming muscle spasms, helping fight bacterial and viral infections, promoting clear and glowing skin, resolving gut issues such as indigestion and abdominal gas and calming and relaxing your mind to give you a perfect healing sleep.

Eat Bananas

Whenever you go through a bout of dehydration, your body will surely lose some key minerals such as potassium. Low levels of potassium in the body can cause various other issues such as muscle weakness, cramps, nerves twitching, abnormal heart rhythms, or in rare cases, even paralysis. 

Photo by Vanessa Loring from Pexels 

Bananas are one of the richest sources of potassium. By loading up on bananas when feeling any dehydration symptom, you can replenish the potassium levels in your body. You should also have one before or after working out or doing any other strenuous physical activities.

Besides safeguarding you from dehydration, bananas will also provide multiple other benefits to your body, like maintaining your skin healthy through manganese, helping in the digestion process and protecting you from gut issues, improving your heart health and regulating your blood pressure, and providing you loads of energy without fats and cholesterol.

Try Barley Water

The lost nutrients due to lack of water in the body can be instantly restored through Barley, which is a power grain loaded with a bulk of some essential nutrients, minerals, vitamins and antioxidants. To make Barley water, you will require ½ cup barley, 2 cups of water, 1 teaspoon lemon juice and honey per taste.

To make the barley water, first, you will need to boil the barley in water. Keep it on a simmer flame for about 30-40 mins so that the water soaks all the nutrients from the barley seeds. The next step is to add honey and lemon juice but only after the concoction is cooled. 

Besides bringing quick relief for your dehydration symptoms, Barley will also help in curing various other ailments. It is considered to be an excellent diuretic that can cool down the body in summer and even treat infections of the urinary tract. It detoxifies the body by flushing out toxins and is a good remedy for kidney stones and cysts. Additionally, barley water is also known to assist in digestion, weight loss and lowering blood sugar and cholesterol.

Eat Yogurt

When water is scarce in the body, your body fights a constant battle to continue all its functions. In the process, it loses a lot of electrolytes, nutrients and minerals, as a result, you get weak and lethargic while suffering from other symptoms that come with dehydration.

Yogurt is loaded with protein and electrolytes that immediately give you energy and rejuvenate your body. You can add a pinch of black salt to the yogurt and consume it two to three times a day. Up to 85% of yogurt is made of water, so it will also hydrate you quickly and provide instant relief.

Besides this, some of the other benefits you will get by eating yogurt include strengthening your immune system, improving heart health, regulating your weight, protecting from various gut issues including heartburn and acidity, and strengthening your bones to protect from conditions like osteoporosis.

Alkaline Water to Fight Dehydration

Alkaline water has a higher pH level than regular water. The alkalinity of water can be extremely beneficial for the body. This is because it restores the pH balance of the gut and protects from various problems such as heartburn, acid reflux, bloating, GERD amongst others.

Moreover, alkaline water hydrates the body faster than regular and is retained by the body cells for longer periods. Due to this, if you consume alkaline water regularly, there are very few chances of you feeling any dehydration symptoms or suffering from bouts of dehydration.

You can get a DYLN Bottle, which comes with a VitaBead Diffuser. It enhances regular water to alkaline water within minutes. You can carry the water along with you anywhere, and sip on alkaline water throughout the day. This will keep you hydrated and is an easy and foolproof remedy against dehydration.

Conclusion

Though most of us understand the importance of drinking water from time to time throughout the day, still many of us struggle to drink even the minimum quantities due to our busy work schedules and demanding lives. Though there are many tricks like having a reminder or keeping water bottles nearby to drink enough water, on busy days, even these seem hard.

The result can be symptoms of dehydration that can be dangerous if left ignored. If you ever feel any symptoms, you should immediately follow any of the natural remedies mentioned above, and you will surely get quick relief.

But remember it's better to avoid an accident than to recover from it. In other words, you should always try to drink enough water and keep yourself hydrated. Speaking of hydration, the article ends here, so what are you waiting for? Get up and grab yourself a glass of water!

Stress is a normal part of human life. All humans face stress and anxiety in their lives - some more often than others. It is common to all, irrespective of caste, creed, location or wealth. Even the most successful people go through bouts of stress.

Modern lives revolve around stress. Be it related to your daily work, your family life, your plans and dreams, stress can occur anytime. However, it is not necessarily a bad thing as people make it to be. It happens to us all, yet we always tend to hide it. It is illogically related to our self-honor, and those who admit to being stressed can be shamed by society and its expectations. 

If we speak about statistics and numbers, then about 18% of the population or 40 million adults are affected by anxiety, stress, and mental health issues in the US alone. 

Poor mental health has a big impact on the physical and overall health of an individual. Before things turn for the worse, it is important to get an accurate diagnosis. This ensures that you get the best possible treatment and overcome your issues as soon as possible.

However, even before you reach that stage where you might require outside interference and help, you can start by yourself and treat your mental health issues naturally. Yes, it may sound hard to do, especially if you are going through tough times and are under severe stress and pressure. Trust us, and read along to find out the 8 natural stress-relieving methods you can start right now!

8 Natural Stress Relieving Methods

We have handpicked some really good and effective natural stress busters that work almost rather quickly. Let’s take a detailed look at them:

1. Exercising

Exercising is one of the best ways to burn off some negative energy within you. Research supports and believes in the fact that there can be no better natural way to get rid of stress than exercise. Trials conducted by researchers even confirmed that exercise can be an effective treatment for anxiety.

 Photo by Mikhail Nilov from Pexels

Another study, conducted in 2016, suggests that exercise can even resolve anxiety in people related to quitting smoking. The science behind exercising and its role in stress relief is that it boosts the production of endorphins in your body – a chemical in the brain that acts as a natural painkiller. It improves the quality of sleep and relieves all the stress in the mind.

On top of that, by exercising, you tend to focus on the task at hand. The energy and optimism that results through exercise make it easier to forget the stress-causing factors, and instead, you become more calm, self-confident, relaxed, and have a better mood overall. It can even cure mild depression and anxiety, giving you a sense of command - not only over your body but even over your life. 

2. Meditation

Meditation is another soothing way of taking off stress from your mind. It can slow down racing thoughts in your brain and make it easy to manage stress and anxiety. There is a wide range of meditation styles including yoga, spiritual meditation, progressive relaxation, transcendental meditation amongst others, and you could choose from any style you like to get started.

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Research has suggested that doing meditation reduces blood pressure, which in turn calms you down. Another research conducted on college students to see the effects of mindfulness meditation concluded that it showed promising results of a significant reduction in stress and anxiety amongst students.

Meditation leads to a calm mind by focusing your attention and it eliminates the jumbled thoughts that crowd the mind and cause stress. In extreme cases, it can even lead to depression. Doing mediation regularly can enhance emotional and mental well-being for longer periods of time.

3. Spending Time With Furry Friends

Pets offer companionship, support, love, and care that other humans can’t match. Not only are they a great source of comfort, but also motivate their owners. Research published in 2020 confirmed the fact that spending time with pets can improve the condition of individuals suffering from mental health problems.

Besides soothing your mind with their unconditional love and companionship, pets can also make you exercise and be more playful. It can even result in an improvement in your cardiovascular health. Various studies conducted have concluded that pet owners make 30 percent fewer visits to doctors than non-pet owners, heart attack patients that have pets have a bigger survival rate, and playing with pets elevates the levels of serotonin and dopamine in the brain, which have a calming and relaxing influence on the mind. On top of that, people with pets have lower blood pressure in stressful situations and have fewer chances of suffering from depression as compared to people without pets.

4. Journaling

 Photo by cottonbro from Pexels

Journaling can be one of the best ways to counter stress and soothe your mind. If you are not already aware, journaling refers to the idea of writing down thoughts and feelings and expressing one’s experiences and observations. Journaling doesn’t have any set rules and it solely depends upon the individual on how they want to use it to express their thoughts and emotions on paper.

The connection between journaling and relieving mental stress is very deep. Stress can cause a lot of problems in our daily lives and affect our physical, emotional and mental wellbeing. However, journaling helps in removing the roadblocks in the mind by allowing us to express ourselves freely without the fear of getting judged and allows us to better manage the stress-causing factors, thereby improving our mental and general health.

5. Being Close to Friends and Family

Social support is one of the crucial aspects of easing a stressed mind. Being able to discuss your problems with your loved ones, hearing suggestions and words of wisdom from them and feeling unconditional love can make you feel that you belong and encourage you to fight it out while staying positive.

A recent study found that for women particularly, spending time with children and family helps in releasing oxytocin, a chemical compound that works as a natural stress reliever. Another study conducted on the same issue concluded that men and women who had fewer friends and social connections were found to be at a higher risk of going through depression or face anxiety.

6. Listen to Soothing Music

Music is known to have a very calming effect on both the mind and the body. Although everyone has different taste in music and people feel relaxed listening to different genres. It’s proven that certain genres (including slow-paced instrumental music) induce the relaxation response and regulate blood pressure, heart-beat and stress hormones.

 Photo by Ivan Samkov from Pexels

Additional types of music including Classical, Native American, country and Indian music are also known to have a soothing effect. You can also listen to sounds of nature to feel calmness and peace, which is also a reason that these sounds are generally included in meditation music.

Science has backed this claim since a recent study concluded that listening to music impacts the psychobiological stress system. It initiates a faster response from the autonomic nervous system and increases endocrine production to help manage stress, asserting how beneficial music is to our bodies.

7. Deep Breathing/Breathing Exercises

When you suffer from bouts of stress or depression, your body releases stress hormones that further lead to an increase in physical symptoms, such as a faster heartbeat, constricted blood vessels and even breathing quickly. Deep breathing can counter this reaction from the body and calm things down a bit.

A study conducted by Trinity College’s Institute of Neuroscience concluded that the connection between breath and mind is pretty strong. Respiration has a neurological link. Consistent breathing exercises improve our focus and help settle us down during emotional situations.

There are multiple breathing exercises including belly breathing, the much popular 4-7-8 breathing, modified lion’s breath, diaphragmatic breathing, abdominal breathing, paced respiration and many others that you can try during periods of tension. By focusing your awareness on your breathing during tough times. Making it slower and deeper while you go through the process, you will slow your heart rate and blood rush, eventually attaining peace.

8. Sleep Like a Baby!

Sleeping is fundamental to good overall health. It becomes tough to get a good night’s sleep when going through stress, anxiety, or depression. As a recent study found out, up to 90% of people already going through any mental illness has issues trying to get a good sound sleep. However, by taking some actions you can prioritize your sleep, and counter the ill effects of stress. These actions include:

- Keeping blue light screens away at night.

- Keeping your room dark.

- Avoiding caffeine and large meals before bedtime.

- Exercising daily so that your body gets tired and you can get a good night’s sleep

- Trying to go to bed at the same time each night

The fact that makes sleeping a powerful stress buster is that it allows your body to calm and restore its lost energy. It regulates your mood, improves your concentration and focus, sharpens your decision-making and allows you to take better decisions to counter stress and not get demotivated by it.