Mental Health And Finding Balance Naturally

 

Mental health struggles like low mood, anxiety, depression, and OCD are more common than many realize, affecting people from all walks of life. Almost all of us at some point in our lives suffered with at least one of these mental health problems. These battles aren't just in our heads; they can impact every aspect of our daily existence, from work to relationships and beyond. It's crucial to recognise that mental health is just as important as physical health and deserves the same level of attention and care.

Here I am sharing some mindful exercises and natural supplements that might elevate your mood and help with some mental health issues: 

1. Meditation: Practicing mindfulness meditation involves focusing your attention on the present moment, typically by focusing on your breath, bodily sensations, or a specific object. There are different styles of meditations, for example: focused meditation, transcendental meditation, mantra meditation, movement meditation, spiritual meditation, body-scan meditation. You can choose whichever you like, because not all meditation styles are suitable of everybody. For example I like mantra and spiritual meditations. Although if I am really stressed about something and cannot focus, body scan meditation is my go to.

Reading a novel has also been shown to put our brains into calm, relaxed and trance-like states similar to meditation.

2. Deep Breathing: Deep breathing exercises, such as diaphragmatic breathing or box breathing, involve taking slow, deep breaths to activate the body's relaxation response. These exercises can help calm the nervous system, reduce tension, and improve overall emotional well-being.

Here is a very simple breathing technique I also use myself:

• Two short inhales through your nose
• One long exhale from your mouth

You can repeat this 1-3 times. according to Stanford Neuroscientist Andrew Huberman, this simple technique can help you short-circuit your stress. Huberman calls this "psychological sigh". If our inhales are longer than exhales, we are speeding up the heart rate, so if we want to calm down quickly, we need to make our exhales longer than our inhales.

3. Mindful Walking: Mindful walking involves walking slowly and deliberately while paying attention to each step and the sensations in your body. This practice can help ground you in the present moment, reduce rumination, and increase feelings of connection to nature and the world around you. I usually prefer to walk somewhere with lots of trees around if I cannot walk in the woods, or there is no forest nearby. 

Also, did you know you can boost your immune system by walking in a forest? Taking walks in forested areas or spending some time in a forested area, forest bathing (a.k.a. shinrin-yoku in Japanese which I am also thinking of writing another blog post just dedicated to it) can significantly boost natural killer cell activity in your body. Natural killer cells are known for their ability at killing virally infected cells and detecting and controlling early signs of cancer.

Don't worry if you live in a busy city and cannot make time every day for forest walks. Researches even found that just looking at pictures of nature offers cognitive benefits similar to that of walking in nature. Hospital patients with views of trees outside of their window recovers faster! 

4. Yoga: Yoga combines physical postures, breathwork, and meditation to promote physical strength, flexibility, and mental relaxation. Regular yoga practice has been shown to reduce symptoms of anxiety, depression while also improving mood and self-esteem. 

I have recently added simple yoga moves with the breath work to my daily morning routine and I already feel the benefits. 

Tip: If you struggle to find time for this, try habit stacking. Have you heard of habit stacking? It involves stacking the new behavior onto a current behaviour. For exmaple, I have "stacked" stretching and yoga moves right after I put moisturiser on my face every morning. ( I have a dry skin and I cannot skip moisturising.)

5. Pilates: Pilates is more than just a workout for our body – it's also beneficial for our mental well-being. Whe we focuse on controlled movements, precise breathing, and mindful awareness of body alignment, pilates helps to calm our minds and reduce stress. 

6. Strength Training: Regular resistance training such as weight lifting may also boost our mood and mental heath. You don't need to go to the gym to get benefits of this. A set of dumbbells with different weights and Youtube videos (such as Joe Wicks and Juice &Toya) are all you need. I can't tell you enough how much these daily dumbbell workouts helped me get through things. Just do it! 

Several natural supplements have shown promise in supporting mental health:

1. Omega-3 fatty acids: Found in fatty fish like salmon and in supplement form, omega-3s are essential for brain health and may help reduce symptoms of depression and anxiety. 

(I prefer to use krill oil supplements. Even though EPA and DHA in krill oil is much less than fish oil, their bioavailability is much higher in krill oil.)

2. Saffron: This spice has also been studied for its mood-enhancing properties and found to help alleviate symptoms of depression and anxiety. 

"It increases serotonin, so your mood is better, and it increases norepinephrine, so you have better energy,” says Dr. Amen, Brain MD

3. Magnesium: Magnesium is another supplement that many of us are deficient which plays a role in regulating neurotransmitters and has been linked to improved mood and reduced symptoms of depression.

( I am taking magnesium taurate which also helps for the skipped heart beats I experience.)

4. Vitamin D: Low levels of vitamin D have been associated with an increased risk of depression, so supplementation may be beneficial, especially for those with limited sun exposure. Although, I definitely advise you get your vitamin D level tested before supplementing. I have found, it is easy to over supplement with vitamin D, contrary to what is believed.   

 

  Vitamin B Complex: Low levels of vitamin B12 and other B vitamins such as B6 and folate may be linked to depression. You can read more about B vitamin supplementation on depression symptoms, anxiety and stress here.

5. Lavender: Lavender supplements or essential oil may help reduce anxiety and promote relaxation.

6. Rhodiola rosea: This adaptogenic herb may help the body better cope with stress and improve mood.

7. Ashwagandha: Another adaptogenic herb, ashwagandha has been studied for its potential to reduce stress and anxiety.

(I have heard some people are getting palpitations using ashwagandha, so I have not tried this myself yet.)

8. Probiotics: We all heard now that the gut-brain connection,  probiotics may help support a healthy gut microbiome, which in turn can positively impact our mood and mental health.

I really have to remind you that while these supplements may offer benefits for some of us, they are not a substitute for professional medical advice or treatment. Always consult with a healthcare provider before starting any new supplement regimen, especially if you're already taking medication or have underlying health conditions.

Whether it's seeking professional help, talking to a trusted friend, or exploring self-care practices, remember that you're not alone in this journey. There is hope, there is help, and there is healing. You matter, and your mental health matters.

Let's meet in the comments. What you find most helpful to lighten up your mood? Is there anything else you would recommend the other readers?

Nature's Golden Elixir: Manuka Honey

Hey there, honey lovers! Today, I'm buzzing with excitement to spill the tea (or should I say, honey?) about one of nature's most remarkable gifts: Manuka honey. So, grab a cuppa and let's dive into the sweet world of this golden elixir!

First things first, what exactly is Manuka honey? Well, picture this: a serene landscape in New Zealand, where bees flit from flower to flower, collecting nectar from the Manuka tree. This special honey is crafted from the nectar of the native Manuka bush (Leptospermum scoparium), giving it a unique flavor profile and a host of health benefits.

1. Immune-Boosting Properties: Manuka honey is packed with antioxidants, enzymes, and other immune-boosting compounds that can help fend off pesky colds and infections. It's like a little hug for your immune system! The antioxidants present in the Manuka honey can strengthen the immune system by neutralising harmful free radicals and protecting thee body from oxidative 

   damage. 1

2. Gut Health Support: Your gut is like your body's control center, and keeping it happy is key to feeling your best. Manuka honey has been shown to support digestive health by promoting the growth of good bacteria and soothing the digestive tract. Say goodbye to tummy troubles! 2

3. Wound Healing: Traditionally used for its healing properties, Manuka honey has natural antibacterial properties that can help promote wound healing and prevent infection. It's like nature's own first aid kit! 3
4. Soothing Sore Throats: Got a scratchy throat that just won't quit? A spoonful of Manuka honey can work wonders. Its soothing properties can help relieve irritation and coughs, making it a go-to remedy during cold season. 4
5. Skincare Superstar: Who knew honey could do double duty as a skincare savior? Manuka honey's antimicrobial and anti-inflammatory properties make it a dream ingredient for tackling acne, soothing irritation, and hydrating dry skin. Talk about sweet relief! 5 , 6

Manuka Flower

But wait, there's more! Not all Manuka honey is created equal. The unique healing properties of Manuka honey are measured using a rating system called the Unique Manuka Factor (UMF), which indicates the honey's potency and purity. So, when you're shopping for Manuka honey, be sure to look for that UMF rating to ensure you're getting the good stuff.

What Is The Difference with UMF and MGO On The Labels?

Sometimes you see MGO on the labels of Manuka jars instead of UMF. MGO, or Methylglyoxal is a naturally occurring compound found in high concentrations in Manuka honey, responsible for its antibacterial properties. On the other hand, UMF, or Unique Manuka Factor, encompasses a broader spectrum of compounds, including MGO, that contribute to the honey's unique qualities. While MGO measures specific antibacterial activity, UMF provides a more comprehensive assessment of the honey's overall quality and potency.

What To Look For When Buying Manuka Honey?

Purchase your honey from reputable retailers. Check the packaging if it is traceable from hive to home. If the honey doesn't have the Hive to Home certification, you cannot be confident that it really is from a hive of Manuka honey in New Zealand.
Also, New Zealand has come up with two classifications for Manuka honey: multi-floral and mono-floral. Go for the mono-floral, because multi-floral is blended honey that the bees can go to different plants too, therefore you would get a lower MGO rating.
For medicinal use, choose UMF 15+ or MGO 200+.

So, whether you're looking to boost your immunity, soothe your skin, or simply satisfy your sweet tooth, Manuka honey has got you covered. My favourite way to use it to make hot chocolate with it, when I feel under the weather. Manuka honey is nature's golden elixir—a true gift from the bees. So go ahead, drizzle it on your morning toast, stir it into your tea, or simply enjoy it by the spoonful. Your body will thank you for it!

Until next time, stay sweet and bee happy! 🐝✨

References:

1. Characterization of immunomodulatory responses induced by manuka honey 

2. Antibacterial effect of Manuka honey on Clostridium difficile

3. Evidence for clinical use of honey in wound healing as an anti-bacterial, anti-inflammatory, anti-oxidant and anti-viral agent

4. Manuka honey inhibits the development of streptococcus progenies biofilms and causes reduced expression of two fibronectin binding proteins.

5. Honey in dermatology and skincare

6. Honey is potentially effective in the treatment of atopic dermatitis: Clinical and mechanistic studies

Radishes: The Crunchy Powerhouse of Health and Flavor

 

English/ Turkce (Altta)

These vibrant root vegetables are not just a crunchy addition to salads; they pack a punch in terms of nutrition and flavour.

This colourful vegetable is my latest obsession. I absolutely

love sliced radishes, with a little bit of lemon juice and sea salt with my savoury breakfasts.

So, in this blog post, we'll explore the incredible world of radishes and unveil the numerous health benefits they bring to the table.

Radishes come in various shapes, sizes, and colors, from the classic red globe radish to the elegant daikon. Their crisp texture and peppery taste make them a delightful addition to a range of dishes, both cooked and raw. Did you know the radish originates in Southeast Asia?

Packed with vitamin C, folate, fiber, and potassium, these little powerhouses contribute significantly to your overall well-being.

A Boost for Your Immune System

Radishes are a fantastic source of vitamin C, a crucial nutrient for a robust immune system. This antioxidant helps fend off illnesses and keeps your body resilient against external threats.

Supporting Cell Division and DNA Repair

Folate, another key player in radishes, is vital for cell division and DNA repair. This nutrient is particularly important for pregnant women, as it aids in the development of the baby's neural tube.

Antioxidant and anti-inflammatory properties

Belonging to the brassica family, alongside other cruciferous vegetables like broccoli and kale, radishes contain glucoraphanin, a precursor to sulforaphane. When radishes are chopped or chewed, an enzyme called myrosinase converts glucoraphanin into sulforaphane, unlocking its antioxidant and anti-inflammatory properties. What makes sulforaphane so special? It's all about its role as an activator of the Nrf2 pathway. This pathway is like a master switch in our cells, regulating the production of antioxidant enzymes and detoxification processes. When activated, Nrf2 helps protect our cells from oxidative stress and inflammation, two key drivers of chronic diseases such as cancer, heart disease, and neurodegenerative disorders.

A Friend to Your Digestive System

The fiber content in radishes promotes a healthy digestive system by supporting regular bowel movements and preventing constipation. It also contributes to a feeling of fullness, making it an excellent choice for those aiming to manage their weight.

Nurturing Heart Health

Potassium, found in abundance in radishes, plays a crucial role in maintaining a healthy blood pressure, reducing the risk of cardiovascular diseases. Including radishes in your diet can contribute to overall heart health.

Who Should Avoid Eating Radishes?

1. Thyroid Conditions: Some sources suggest that people with thyroid conditions, particularly hypothyroidism, may benefit from limiting their intake of cruciferous vegetables like radishes. This is because radishes contain compounds called goitrogens, which may interfere with thyroid function when consumed in large amounts. However, moderate consumption of radishes is unlikely to pose a problem for most individuals with healthy thyroid function.

2. Gastrointestinal Sensitivities: Radishes have a naturally spicy and pungent flavor, which may be irritating to some people with sensitive stomachs or digestive issues such as acid reflux or irritable bowel syndrome (IBS). In such cases, it's best to listen to your body and avoid radishes if they cause discomfort or exacerbate symptoms.

3. Allergies: Although rare, some individuals may have an allergy to radishes or other members of the Brassica family, such as broccoli or cabbage. If you experience symptoms such as itching, swelling, or difficulty breathing after consuming radishes, you may have a radish allergy and should avoid them in the future.

4. Medication Interactions: People taking certain medications, such as blood thinners or thyroid medications, should consult with their healthcare provider before significantly increasing their consumption of cruciferous vegetables like radishes. These vegetables contain compounds (such as high amounts of salicylates, a.k.a natural aspirin) that may interact with certain medications and affect their effectiveness.

As with any food, moderation and variety are key to maintaining a balanced and healthy diet.

Radishes in the Kitchen: Culinary Inspiration

Radishes are incredibly versatile in the kitchen. Here are some creative ways to incorporate them into your meals:

Radish and Herb Salad:

Combine sliced radishes with fresh herbs like mint and parsley for a refreshing salad. Drizzle with olive oil and a squeeze of lemon for a burst of flavour. This one is my favourite.

Radish and Avocado Toast: Top whole-grain toast with sliced radishes and creamy avocado. Add a sprinkle of sea salt and crushed red pepper for a delicious and nutritious breakfast or snack, yummy!

Pickled Radishes:

Enhance the tanginess of your meals by pickling radishes. They make a great addition to tacos, sandwiches, or even as a side dish.

Share Your Radish Adventures:

Have a favorite radish recipe or a creative way to incorporate them into your meals? Share your radish adventures in the comments below. Let's celebrate the radish revolution together!

Türkçe

Turp: Kütür Kütür Bir Sağlık ve Lezzet Bombası

Bu canlı kök sebzeler salatalara sadece çıtır çıtır bir katkı sağlamakla kalmıyor; beslenme ve lezzet açısından da oldukça etkili.

Bu renkli sebze benim son takıntım. Özellikle kahvaltılarımda biraz limon suyu ve deniz tuzu ile dilimlenmiş turplara bayılıyorum.

Bu blog yazısında, turpların inanılmaz dünyasını keşfedecek ve masaya getirdikleri sayısız sağlık faydasını ortaya çıkaracağız.

Turplar, klasik kırmızı küre turpundan zarif daikona kadar çeşitli şekil, boyut ve renklere sahiptir. Gevrek dokuları ve acımsı tatları, onları hem pişmiş hem de çiğ olarak bir dizi yemeğe harika bir katkı saglar. 

Turpun Güneydoğu Asya kökenli olduğunu biliyor muydunuz? 

C vitamini, folat, lif ve potasyumla dolu bu küçük güç merkezleri genel sağlığınıza önemli ölçüde katkıda bulunur.

Bağışıklık Sisteminiz İçin Bir Destek

Turplar, güçlü bir bağışıklık sistemi için çok önemli bir besin olan C vitamininin harika bir kaynağıdır. Bu antioksidan, hastalıkları savuşturmaya yardımcı olur ve vücudunuzu dış tehditlere karşı dirençli tutar.

Hücre Bölünmesini ve DNA Onarımını Destekler

Turplardaki bir diğer önemli oyuncu olan folat, hücre bölünmesi ve DNA onarımı için hayati önem taşır. Bu besin, bebeğin nöral tüpünün gelişimine yardımcı olduğu için hamile kadınlar için özellikle önemlidir.

Antioksidan ve anti-enflamatuar özellikler

Brokoli ve lahana gibi diğer turpgillerle birlikte brassica ailesine ait olan turplar, sülforafanın öncüsü olan glukorafanin içerir. Turplar doğrandığında veya çiğnendiğinde, mirosinaz adı verilen bir enzim glukorafanini sülforafana dönüştürerek antioksidan ve anti-inflamatuar özelliklerini ortaya çıkarır. Sülforafanı bu kadar özel yapan nedir? Her şey Nrf2 yolunun bir aktivatörü olarak oynadığı rolle ilgili. Bu yol, hücrelerimizde antioksidan enzimlerin üretimini ve detoksifikasyon süreçlerini düzenleyen bir ana şalter gibidir. Nrf2 aktive edildiğinde, hücrelerimizi kanser, kalp hastalığı ve nörodejeneratif bozukluklar gibi kronik hastalıkların iki temel nedeni olan oksidatif stres ve enflamasyondan korumaya yardımcı olur.

Sindirim Sisteminizin Dostu

Turplardaki lif içeriği, düzenli bağırsak hareketlerine yardimci olarak ve kabızlığı önleyerek sağlıklı bir sindirim sistemini destekler. Aynı zamanda tokluk hissine katkıda bulunur, bu da onu kilolarını yönetmeyi hedefleyenler için mükemmel bir seçim haline getirir.

Kalp Sağlığını Destekler

Turpta bol miktarda bulunan potasyum, sağlıklı bir kan basıncının korunmasında çok önemli bir rol oynar ve kardiyovasküler hastalık riskini azaltır. Diyetinize turp eklemek genel kalp sağlığına katkıda bulunabilir.

Kimler Turp Yemekten Kaçınmalıdır?

1. Tiroid rahatsızlıkları: Bazı kaynaklar, başta hipotiroidizm olmak üzere tiroid rahatsızlığı olan kişilerin turp gibi turpgillerden sebzelerin alımını sınırlamalarının faydalı olabileceğini öne sürmektedir. Bunun nedeni, turpların guatrojen adı verilen ve fazla miktarda tüketildiğinde tiroid fonksiyonlarını engelleyebilen bileşikler içermesidir. Bununla birlikte, sağlıklı tiroid fonksiyonuna sahip çoğu birey için asırıya kaçmadan turp tüketiminin bir sorun teşkil etmesi olası değildir.

2. Gastrointestinal Hassasiyetler: Turpların doğal olarak acımsı ve keskin bir tadı vardır, bu da hassas mideleri veya asit reflü veya irritabl bağırsak sendromu (IBS) gibi sindirim sorunları olan bazı insanları rahatsız edebilir. Bu gibi durumlarda, vücudunuzu dinlemek ve rahatsızlığa neden oluyorsa veya semptomları şiddetlendiriyorsa turptan kaçınmak en iyisidir.

3. Alerjiler: Nadiren de olsa bazı kişilerde turp veya brokoli ya da lahana gibi Brassica ailesinin diğer üyelerine karşı alerji görülebilir. Turp tükettikten sonra kaşıntı, şişme veya nefes almada zorluk gibi belirtiler yaşarsanız, turp alerjiniz olabilir ve gelecekte tüketmekten kaçınmalısınız.

4. İlaç Etkileşimleri: Kan sulandırıcı veya tiroid ilaçları gibi bazı ilaçları kullanan kişiler, turp gibi turpgillerden sebzelerin tüketimini önemli ölçüde artırmadan önce sağlık uzmanlarına danışmalıdır. Bu sebzeler, bazı ilaçlarla etkileşime girebilecek bilesenler içerebilmektedir.

Her gıdada olduğu gibi, dengeli ve sağlıklı beslenmenin anahtarı ölçülü olmak ve çeşitliliktir.

Mutfakta Turları Nelerde Kullanabiliriz?

Turplar mutfakta inanılmaz derecede çok yönlüdür. İşte onları yemeklerinize dahil etmenin bazı yaratıcı yolları:

Turp ve Ot Salatası:

Ferahlatıcı bir salata için dilimlenmiş turpları nane ve maydanoz gibi taze otlarla birleştirin. Lezzet patlaması için üzerine zeytinyağı gezdirin ve biraz limon sıkın.

Turp ve Avokadolu Tost:

Ekşi mayalı tostun üzerine dilimlenmiş turp ve ezilmiş ya da dilimlenmis avokado ekleyin. Lezzetli ve besleyici bir kahvaltı veya atıştırmalık için bir tutam deniz tuzu ve kırmızı biber ekleyin.

Turp Turşusu:

Turp turşusu yaparak yemeklerinizin keskinliğini arttırın. Tacolara, sandviçlere ve hatta garnitürlere hoş bir katkı sağlarlar.

Turplu Tariflerinizi Paylaşın:

Favori bir turp tarifiniz ya da turpları yemeklerinize dahil etmenin başka yaratıcı bir yolu var mı? Aşağıdaki yorumlarda paylaşın, birlikte deneyelim!