Improving Your Mental Health With the Right Food and Sleep

What’s key to understand here is that it’s not just our thoughts that lead to these changes, just as important is our biology and lifestyle. Our bodies and minds are in a tightly linked cycle of activity.

For instance, when you eat, there is an increase in serotonin. Why? Because foods especially carbs , contain an amino acid called tryptophan. When blood sugar increases, the body responds by releasing insulin. This triggers the glucose from the blood to be used for activity or stored as fat. However, tryptophan does not get absorbed as such. This remains in the blood stream. This then gets circulated into the brain which then becomes serotonin. This is because tryptophan is a precursor or building block for serotonin.

This is why our moods tend to increase when we have eaten, this then results in the release of ghrelin to signal that one is getting fuller, to prevent you from over eating.

Later on , that serotonin converts into melatonin the sleep hormone. That melatonin reduces activity in the brain and this then triggers the release of other inhibitory neurotransmitters like GABA.

Did you know that darkness also is a release of melatonin? Meanwhile, the longer you begin to stay awake, adenosine, another inhibitory transmitter; builds up in the brain. This is partly what gives us brain fog, because is is by product of the energy process used in brain cells.

What all this means is that after a long day and a very big meal, you are sure to be getting more tired and find it harder to wake up and do something. That’s not you being lazy or disinterested, that’s the biology of your brain.

Now, let’s say we want to wake ourselves back up, what do we do? Sunlight triggers the release of cortisol, which along with nitric oxide will help to wake us up. This is another reason why we should avoid looking at phone screens when we are getting ready for bed. Jumping in a cold shower would definitely wake you up! This stimulates the release of epinephrine, norepinephrine, testosterone and more! This will wake you up and make you much more focused. It is the adrenaline that causes the hairs to stand up on your body.

Loud noises can create enough shock to wake you up, and so to can hunger. When we are hungry we have low serotonin in our brains 🧠. This increases cortisol , the stress hormone. That’s why we get anxious when we’re hungry and why some people get hangry.

Also useful is to know that you can use your body to calm stress. You can even eliminate panic attacks. That’s because our sympathetic nervous system, which controls our fight our flight response as well as our opposites rest and digest response; is tightly linked with breathing and heart rate. When you breathe quickly it makes you more stressed and increases your heart rate.

Breathing deeply is one of the best ways to calm anxiety. If you breathe more deeply and more heavily, this helps to encourage a much calmer response and puts you more in the rest and digest state.

What’s most important of all though is your mental energy, that you are in the right shape and have the right diet for yourself. This will transform the performance of your brain, by drastically increasing the ability to create neurotransmitters as needed. Also, by increasing the amount of energy your brain receives.

One way to do this is to consider using some form of a multivitamin tablet. This should contain vitamins like B12 and B6. These are used to supply the brain with energy, as well as to create a large number of neurotransmitters. Also used in the creation of neurotransmitters and hormones are vitamin D , vitamin C, magnesium, zinc, and more. If you make sure you are receiving these in your diet, then you will find it easy to feel the switch from being highly focused to relaxed and creative and you will find the brain lasts longer before getting tired.

Also particularly important is choline, which is a precursor for acetylcholine found in eggs. This can help improve your sensory perception, your alertness and your memory all at the same time. Amino acids found in protein are also critical for a wide range of neurotransmitters.

Other nutrients that are very important are those that improve the energy and function of the brain. Any vasodilators for instance, such as garlic, will help get more oxygen and blood to the brain, helping you to stay alert longer. Creatinine is a body building supplement , also found in red meats and that is great for reducing adenosine, and also increasing mental energy. Studies show that this alone could be enough to boost your IQ.

Omega 3 fatty acids boosts and improves cell membrane permeability. This means that neurons are better able to communicate with one another. Exercising regularly will help you to increase more neural connections in your brain, creating your ability to learn. This then creates heightened plasticity. This is a brain derived neurotrophic factor. This will also create less stress in your body and increase your body’s energy efficiency.

In short, it is highly important to eat a nutrient based diet. Also to train hard if you want to perform at your best. Get more nutrients and substances , avoid junk food, and empty calories which spike your blood sugar levels. Sleep well, run and lift weights. As you do this your brain will instantly become hardier, more efficient and less groggy on the whole. All your performance and productivity will grow to reflect these eminent changes!

❤️

Laura Zukerman

Becoming Your Inner Goddess

Goddess on Fire 🔥

Neurotransmitters and There Powers

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Albeit also happens when you experience chronic stress. Chronic stress is that kind of stress that just does not seem to go away.

This triggers a very similar stress response, which results in continued changes of the body. This could be such as a suppressed immune system, a digestive track that is faulty, some tunnel vision, dread and anxiety. So, when your stressed for long periods of time, this negativity affects your ability to relax. To enjoy and to exist in experiences. It also greatly impacts your health in more ways than you might Immediately expect or like.

Dopamine makes us more driven and focused. This is only on the thing that is causing stress however. This reduces activity across our brain so that we are most tightly focused on specific thoughts, emotions , ideas and inputs.

Stress can also dampen your ability to impress or undermine/influence others. This is because stress is a sign that you are nervous and afraid. If you show these signs in front of a competition it will show that they will be the alpha to your beta. Also, if you are anxious when approaching a potential mate, it shows that you are out of their league, and not in the right way. That they are too good for you. This is because you are perceiving and showing that to be the case.

As you can see the ability to control you stress response is a fantastic asset that can help you to focus more when need be. To run faster, to fight harder or just to feel completely confident in your own skin, In stressful situations.

Conversely, other neurotransmitters can be released in response to pleasure, exercise, sunlight, tiredness, darkness, excitement and more. And these all affect our mood and ability to focus in other ways.

Serotonin is the neurotransmitter that we think of as the happiness hormone. This is what makes us feel content and happy and also has a range of other roles such as suppressing pain, decreasing appetite by the production of lepton.

Melatonin is the neurotransmitter that makes us tired and sleepy. GABA is an inhibitory neurotransmitter that reduces activity in the brain and can thereby suppress stress and encourage sleep.

Dopamine is essentially a neurotransmitter that is related to goal oriented behavior. It makes you more focused and increases memory among other things. Acetylcholine is one of the principle excitatory neurotransmitters and can also play an important role in memory.

Nitric Oxide is a vasodilator and helps get more blood to the brain, and muscles. It also activates neurons that aren’t directly connected and thus has an important role in helping us wake up in the morning.

Testosterone is the mail hormone, this is linked to aggressive thoughts and behaviors as well as drive and confidence. While, estrogen is the female hormone and can have a big impact on mood.

Cortisol is the stress hormone and makes us more alert , while creating feelings of dread. This can also make us hungrier and is linked with another hormone/neurotransmitter called ghrelin

Substance P is the neurotransmitter related to the transmission of pain. Recent research says it is related to anger. Oxytocin, also called the love hormone , makes us more agreeable and Creates feelings of love , connection and bonding.

Glutamate is another neurotransmitter that is excitatory and exists in vast quantities compared to any other neurotransmitter. Anandamide is the bliss neurotransmitter and stimulates creative thinking.

Once again these neurotransmitters are released in response to our experiences and thoughts. In short your happiness, productivity, creativity, attractiveness, relationships and much more are all responsible for different quantities of these various neurotransmitters.

❤️

Laura Zukerman

Owner and Founder At The Goddess Bibles A Memoir By Laura Zukerman

Becoming Your Inner Goddess

Goddess on Fire 🔥

What Does Being Lovable Look Like

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To love yourself begins with feeling secure with who you are. It is also about who you are becoming. You do not need permission from others, to flourish. It is to know yourself and your self worth. Know what you care about and know what you stand for. This is to be aware of your thoughts, feelings and perceptions. Your ability to say no is now in place.

You now have developed physical and sexual boundaries to help you feel safe.  You are now able to prioritize your decision making process. This informs you about who you can be vulnerable with and who you must avoid.

You know that when you make a mistake , it does not make you a mistake. You know where you end and others begin. This also frees up to know that what you feel is not what someone else feels. Also what someone else thinks is not necessarily what you think.

You have become compassionate with yourself and supportive of your own endeavors. You enjoy traveling and adventure, where you learn and grow and have these unexpected moments.

You began to learn , explore and think for yourself. You say what you mean and you mean what you say, you stick to your word. You will apologize if you do not and rectify the situation at hand.

You see yourself accurately not worse, nor better than you are, but just as you are. You know who you are, what you prefer, what your needs are and what your interested in. You also express these preferences by the way of choices that you make.

You begin to do what you say your going to do, even if the commitment is only to yourself. You develop an appropriate trust with yourself and others over time. Your not overly trusting, just the right amount.

You give and receive love and care as well as respect, consistently.  Also without having to be told. You behave according to your values. About, what it means to be a person, the person you want to be.

You know that you are responsible for your own happiness, you begin to weigh the consequences of actions on yourself and then on others. You tell the truth and your okay if someone else does not like this.

Your compassionate, empathetic and kind to others. This does not mean that you are a people pleaser. You begin to express what you want without any form of manipulation.  You do this without responding with the silent treatment, or with aggression or passive aggressiveness.

Laura Zukerman

Owner and Founder At The Goddess Bibles A Memoir By Laura Zukerman

Becoming Your Inner Goddess

Goddess On Fire

Inner Peace & Tranquility / The Chakras and What They Do. From Top To Bottom

 

As you probably know energy affects you more than you realize. Science has proven that everything in our universe is made of the same energy. But, How does it apply to me? Remember a time when you spoke to someone or encountered something or someone who was angry , stressed, anxious, or in a bad mood? what happened after? Chances are you began to feel it, maybe in your stomach, your heart or your head. It affected you somehow, it does not begin to stop there.

Sometimes you will begin to carry that energy throughout your day, and it ends up affecting everything you do. It will also begin to affect everyone you encounter. You bring it from one direction to the next, you might bring it home. It has a ripple effect and that it just one tiny example. Know that even a complete stranger can affect your life through just energy alone.

There is also a lucky and unlucky phenomenon where if you have ever had a lucky day, one where everything went right. One after another? Almost as if the stars were lined up and conspiring in your favor?

Have you ever had a bad day, where everything just went wrong and it just kept on piling up. All you wanted was to curl into a ball and hide from the world? It is not a coincidence that when these things begin to happen they are controlled by your energy circuits.

Your energy is more power than your thoughts and your emotions. The invisible thing that controls your mood is your energy. It controls everything. It is the one thing that most people do not focus on because they do not see it with their naked eye! Have you ever heard the saying (“Out of Sight, Out of Mind”)

When your energy and person vibration is high, most obstacles and challenges do not even appear , you begin to skip them. The ones that do appear, you are just able to handle them- maybe magically?

When your energy and personal vibration is low- then the pandoras box of negativity, fear, and unwanted scenarios come flooding into your life- and even the “smallest things” tend to bother you!

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Going through dark times is terrible, you need to know how to get rid of these limiting beliefs, emotions and actions that are dragging you down.  Within minutes you can become aware of mastering your energy fields. Your logical mind begins catching up with your negative thinking and thats what makes you aware of this and you feel much better afterward, However; you must be aware!!

When Everything flows, When chosen the right vibration and energy for myself for others, miracles being to happen several times a day! If you are dealing with this and you ask for signs, you will end up receiving the higher frequencies of self love and abundance. Sometimes when your in the right frequencies , what you desire the most finds its way to you effortlessly.

You have the physical body and you also have the energetic body and its a complex system. The energetic system is vast and extremely complex. Here are some of the basic  ones to remember for now. In our physical body we have physical organs. You have energetic organs which are known as chakras. Chakras affect you more than you know. They affect your emotions, mood, experiences, health and well being finances and relationships.

For physical bodies there are energetic toxins. Energetic toxins can come through internally or externally. We have physical skin, we also have energetic skin. Energetic skin would be the aura. Aura, depending on how sensitive you are, absorbs what it comes in contact with , just like our skin would.

We then have physical senses= 8 spiritual & energetic senses. This is like our five senses. ( sight, hearing, smell, taste and touch.) Our energetic senses help us make sense and decipher the invisible energy. Most of the biggest pain and struggle people experience is because they do not know how to take care of their energetic bodies.

Every painful and traumatic experience you have ever had since you were a child had a tremendous impact on you and its still affecting you and holding you back. It is a compounding affect. When you have energy that is stuck, your problems will keep reoccurring over and over again , and you wont be able to fully move forward regardless of how hard you are trying. If you have energy blocks in your system, there is an energetic blue print, to keep you from moving forward.

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Heres how it occurs, the painful experience will happen and the energy from that initially gets stored in your energetic body. Then the initial energy that was stored in your body from these painful experiences eventually turn into energetic patterns.

These energetic patterns keep you stuck, and cause you to keep re-experiencing the same problem over and over and over again. Unless you are able to remove the deeply – rooted energetic blocks that are stuck in your body. ( Sometimes on a deep cellular level ), You will be stuck where you are, and you wont be able to fully move forward.

Energy can get trapped, in auric fields, from day to day living, in chakras- from your own pain or from trauma others inflict upon you. In the actual organs, from internal to external sources. In karmic and energetic timelines. In DNA and Cellular levels – passed on from ancestors and generational trauma.

Lets use chakras as an example, its one of the hidden energetic systems that flows within our bodies and affects everything in our lives from our careers to relationships to inner peace.

Your crown chakra – has to do with spirituality, intuition, and purpose of work. So, if you are having issues in that area, theres most likely energetic toxins and blocks in your crown chakra.

Your third eye chakra- has to do with absorbing peoples energy, and tuning. Being able to tune into the energetic world. If you are sensitive to other peoples energies, theres most likely energetic toxins and blocks in your third eye chakra.

Your throat chakra has to do with speaking, your truth and confidence, and communication. So, if you are having communication issues, theres most likely energetic toxins and blocks in your throat chakra.

Your heart chakra- has to do with love and self love. If you have a hard time loving yourself, or you keep attracting toxic people into your life, theres most likely energetic toxins and blocks in your heart chakra.

Your solar plexus chakra- also called the power center, has to do with wisdom, self esteem, self worth and personal power. If you have a hard time standing up for yourself, or standing in your power , theres most likely energetic toxins and blocks in your solar plexus chakra.

Your root chakra- has to do with career, being grounded, and material abundance. If you have issues with money, abundance or staying grounded, theres most likely energetic toxins and blocks in your root chakra.

Laura Zukerman

Owner and Founder At The Goddess Bibles A Memoir By Laura Zukerman

Becoming Your Inner Goddess

Goddess On Fire