5 Ways to De-Clutter Your Mind

Anything going on in your mind can become mind clutter. It often starts very simple and innocent, like remembering to pay your bills, catching up on laundry, getting the kids to soccer practice, and running errands over the weekend. Unfortunately, the clutter adds up very quickly, to where you start to become stressed and overwhelmed.

Suddenly, you have a chronic headache, you may have mysterious body aches, you might having trouble eating or sleeping, and your anxiety may seem to be building. This is all the result of too much stress, which can be the result of too much mind clutter.

If this sounds like you, here are 5 easy ways you can start reducing the mind clutter.

#1 Be Aware Of Negative Thoughts

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This can sometimes be the hardest part of decluttering your mind, since it is so easy to have a negative thought process. It might seem counter-intuitive, but thinking negative thoughts is often much easier than positive thoughts. However, if you want to get all that clutter and overwhelm and stress out of your mind, you need to start thinking more positively.

This starts with stopping being disappointed with yourself or life situation, living with guilt, and feeling sorry for yourself. What has already happened cannot be undone, so all you can do now is acknowledge it and move forward it. Instead of telling yourself you can’t do something, think of a way you can. Obstacles can be advantages, depending on your frame of mind. Examine your perspective and goals. Find ways to have confidence in yourself and your own abilities, and suddenly that clutter in your mind changes. Believe that you are valuable and can do great things.

#2 De-clutter Your Home and Workspace

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If you want to clear the clutter in your mind, you may also need to clear the clutter in your home and/or workspace. Physical clutter can often cause too much stimulation, and ultimately lead to more stress and overwhelm in your life.

Look around you in the areas where you spend your time, and see if there is a way to reduce the physical clutter. Organize your belongings, clean out your fridge, make sure your bedroom is simply decorated without laundry everywhere, and clean out your car. A clutter-free workspace can be a inspirational place for you to concentrate on work and the task at hand. Try removing or organizing just one or two things in your space and see how small changes can make a big difference.

#3 Write It Down

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If you want to declutter your mind, you need to get all of those thoughts, worries, stresses, and feelings out of your head. Start writing everything down, any time you are trying to work through something. Have a to-do list in your head? Write it down! Worried about something coming up? Write it in your journal! Concerned you might miss an appointment? Set a reminder in your phone!

You can also try a big brain dump, where you just write down anything and everything in your journal. This allows you to get all the thoughts out of your head and actually make sense of them. Do these as often as you need to in order to get rid of all the mind clutter.

#4 Prioritize

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It is virtually impossibly to never worry about anything and have everything perfectly organized and neat all the time. However, you can start setting priorities with what you deal with on your own, and what you delegate or choose to skip entirely.

You are only one person, so if you find that a lot of your thoughts and worries aren’t even your own, or are not the most important things in your life, then it is time to let some of them go.

Set priorities for yourself, your job, and your home life. For example, if your family is first, then even though you want to help out a friend, you might not have the time and energy to do it. Write down a list of things you have going on or what you have been thinking about, then put them in order of highest to lowest priority. Give yourself permission to not do everything “right now” that the world is demanding of you.

#5 Acknowledge Your Own Abilities

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Don’t let your own self-doubt take up space in your mind! When you think more positively, gain confidence, and understand your own abilities, you will be able to tackle some of these projects you have been dreaming about for so long. Try starting your day acknowledging 3 things you a grateful for and 3 amazing things about yourself.

Self Care Activities That Cost You Nothing

Self care activities don’t have to include getting an expensive facial or massage, or joining a high-end gym. You can practice self care every single day and not spend a dime. Here are some great free or low cost ways to have more self care in your life. Because you are worth it!

Take a Relaxing Bubble Bath

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As long as you have the bath supplies, this isn’t going to cost you a dime. Draw yourself a hot bath and pour in some bubbles, essential oils, or baths alts. Soak in the tub with some music playing or just sit in silence. Music is a good distraction if you have kids in the house that you want to tune out for the time being. Lock the door so you have no distractions and let the dogs out so they don’t bother you either. Remember not to bring your cell phone in the bathroom with you! Sooth your face, take a deepbreath, and enjoy your moment of peace.

Try Mindful Meditation

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Many people also like to give meditation a try when they want to practice self care without spending a lot of money. This is something else that can be free or possibly cost a small amount of money, depending on your method. For example, if you want to purchase a meditation app or CD to follow along to, naturally you will be spending a small amount of money. However, for the most part, this is minimal and a one-time cost. There are even quality meditation practices on YouTube that are worth checking out.

Meditation involves breathing exercises and sitting in a quiet space alone while you relax your mind. Allowing your mind to rest, you want to try to think about as little as possible, using imagery to fill your head-space with something that brings you peace and happiness. If your mind goes instead towards thinking about what was causing you stress in the first place, acknowledge it and let it pass. It does take a little practice, but once you get the hang of it, you will realize just how beneficial it can be.

Go For a Short Walk or Run

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Exercise, such as a brisk walk, can be at the top of your list when you are trying to find activities for yourself that don’t cost anything. Some workouts cost money when you need to get a gym membership or buy fancy equipment, but both walking and running require nothing. Just wear comfortable clothes and a good pair of shoes, and you’re good to go! You can walk around your neighborhood, head to somewhere more scenic, take a walk during your lunch break, or even walk in place or up and down the stairs in your home if the weather is bad outside. Walking or running will get you into a new space, allowing your mind to reset and think more clearly. It will also generate better breathing, allowing oxygen to flow through your body and optimize your brain function.

Mental Health And Your Immune System

When you are focusing on your immune system, many women think the only factors are diet and exercise. Though these can be huge factors in how your immune system handles issues in the body, they are not the only things that can impact immune health. You also need to focus on your mental and emotional health as well. The mind and body have a powerful connection with controlling your immune system. Consider the following ways that your mental health can affect you.

Recognize Anxiety Symptoms

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One of the leading ways that mental health can negatively affect your immune system is through anxiety symptoms. The symptoms of anxiety, such as fatigue, can lead your body to mimic the symptoms of a cold or flu. That sends your immune system into overdrive. This means that it is focusing on what it believes to be a cold or flu instead of other issues in the body. When a real issue occurs, the immune system is broken down from focusing on the false cold that your body is triggering due to anxiety.

Take time within your day to have a breathing break. Calm your mind, smooth your facial muscles, and take 10 slow, deep breaths. If your watch has a breathing functions, that is a good way to track your breath timing.

Identify Inflammation

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When you have mental health issues from depression and anxiety, you may start to notice issues such as body fatigue. This body fatigue can lead to issues of inflammation and swelling in your muscles and joints. This is usually due to the body becoming tired and then reacting by not wanting to move as much or just feeling drained. The inflammation can lead directly to your immune system trying to counteract the inflammation and pain caused by that inflammation. This overload on your immune system as it tries to counteract the inflammation can cause the system to be fatigued and reduced in effectiveness.

Turmeric has been known to help reduce inflammation. There are many ways to add turmeric to your daily life. Try adding turmeric to soups, scrambled eggs, smoothies, or drink as a tea.

Problem Solve Sleep Issues

When you have mental health issues, you may find yourself sleeping a lot. This is likely due to depression and the effect that depression has on your body. Even though you are sleeping a lot, you may still feel tired. This is because the sleep you are getting is not deep sleep and is therefore not restful. Your body is not getting the rejuvenation it normally would from sleep. That means your digestive system, immune system, and other systems of your body are not resting either. When it does come time for your immune system it will be too fatigued to do any good, thus leading to increased illness.

Often times sleep can be affected by unbalanced hormones. Hormone Balancing Supplements containing DIM (Diindolylmethane) have been known to help regulate estrogen metabolism which may improve sleep.

Reduce Constant Tension

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Mental health issues such as anxiety and tension can lead to having your body tense all the time. This leads to migraines, tension headaches, lack of sleep, and the feeling of aches and pains throughout the day. As you start having multiple symptoms from the constant tension, your body will try to react. This reduces the effectiveness of your immune system and overall makes illness more likely.

Carve out time for a walk or other type of exercise break during your day. Giving yourself the permission to take 20-30 minutes “just for you” allows you to step away from tension causing life elements and get a different perspective. Exercise also increases blood flow and encourages healthy breathing, which oxygenates the brain and body.

These are only a few of the ways that your mental health can have a direct effect on your physical health and directly to your immune system. By taking on some daily habits focused on giving you better mental health, you can counteract the issues with your immune system and help it to function in a more stable manner. Remember that you are an amazing human and you can take control of this!

Healing Herbs That Are Good For Your Immune System

Your immune system needs certain things to run properly and help your body stay healthy. Though you do need to make sure you are hydrated and calm, you also need as much assistance for natural healing as possible to help your immune system function. One way you can do this is by using healing herbs that are good for your immune system. Here are a few of those herbs.

Elderberry

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Elderberry is a plant, but considered to be an herbal remedy by many sources. The berry from the elderberry tree can be dehydrated and added to teas, used in a tea directly, or can be mixed with other herbs to help fight colds and flu symptoms. In addition to the normal assistance the elderberry gives to help reduce sore throats and cold symptoms, it also has heavy anti-inflammatory properties that help reduce inflammation throughout the body. This can help reduce aches and pains in your system as well, which leads to better sleep and fatigue relief.

Andropgraphis

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Andropgraphis is an herb that is indigenous to India. This herb is known as a natural antibiotic and used by millions around the world as an alternative to over the counter or prescribed options. It can help with the immune system and help to combat fevers and sore throats. It can also help with minor infections in the body like tooth infections and ear infections.

Ginger

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Ginger is a root herb that is used for sore throats and stomach issues. You can use ginger in several ways including in teas, as a powder form, and in juices and smoothies. It does have a spice effect to it that gives a heat. For a fully boosting effective option, mix the ginger with orange juice to give a strong boost and toxin fighting option for your cold or flu and to boost your immune system reaction.

Honeysuckle

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Honeysuckle is a plant that grows in most areas during the early spring and summer months. Honeysuckle flowers can be used to help boost the immune system and aid in fighting against migraines, sinus issues, and sinus relief. It can easily be dehydrated and used in teas throughout the year. In fact, most people who use honeysuckle tend to harvest it in large quantities and then dehydrate it for use later on since it only grows for a short time. Try a refreshing naturally sweet iced tea by using the honeysuckle blossoms as a lovely herbal tea.

Ways to Fight the Cold and Flu Naturally

If you’ve been searching for natural remedies, you’re probably aware that there are a variety of options available. Natural medicine has become much more popular in recent years due to the emerging information about the side effects caused by medicines that are made by major pharmaceutical companies. Moving forward, what are some of these remedies, and why do they work?

Garlic – Ancient Wisdom

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This interesting and flavorful cousin of the onion has been used in medicine for thousands of years. Garlic contains a chemical known as allicin, which has powerful antimicrobial properties. That will give you an extra line of defense to accompany your immune system. Studies have also shown that not only can the ingestion of garlic greatly shorten the duration of your sickness, it may prevent you from ever getting sick in the first place! If you’re a stranger to garlic, then it might be a good idea to learn all the ways that you can incorporate it into your diet. Try adding minced garlic when sautéeing greens such as broccoli, spinach, or kale.

Honey – Powerful Probiotic

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This rich, golden liquid had been regarded as a miracle food for much of human history. In recent years, science has discovered that this sweet substance contains an immune system stimulating probiotic called Lactobacillus kunkeei. This means that only raw honey, specifically honey that hasn’t been heated will contain far more health benefits than that of honey which has been processed. Try shopping for raw honey at your local farmer’s market.

Hot Green Tea

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Tea is another food that has been used as an immune system booster for thousands of years.

The vitamins and trace minerals absorbed from the tea leave are a great way to stimulate organ function, and deliver easily digested nutrients. Green tea is also extremely high in antioxidants that protect the body from infection and cancer causing free radicals. You can even add a tablespoon of honey to your tea to double up on its healing power.

Vitamin C

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People have been talking about vitamin C for decades, but why? The reason is that vitamin C is a powerful antioxidant that fights off infects and free radicals. It fights microbes by destroying the nucleic acid in the organisms. That causes the organism to die. Free radicals are dangerous particles that can lead to cellular anomalies, which in turn lead to cancer, so lots of vitamin C can help to slow cancer growth and may even prevent it in some cases. Try starting your day with a squeeze of lemon in a glass of water to give your immune system an easy vitamin C boost!

Immune System Boosting Soups

During the fall and winter months, you may find yourself reaching for soups, stews, and chilis to help keep the chill at bay. These are great to help fill you up, keep off the chill, and help you maintain a diet routine. If that is all you are using soups for, you may be missing out on one of the biggest benefits they can bring; a boost your immune system. Here are a few of the soups that can help in that regard and how to make them.

Vietnamese Pho

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You may have heard of pho soup on cooking shows or seen it on a menu at a local Asian restaurant. What you may not know is that this soup is not only easy to make, but it is also an immune boosting super-food filled soup. To make this soup you will need rice noodles, chicken stock, boneless chicken breasts, mint, coriander, basil, bean sprouts, red chilies, shallots, lime, and fish sauce. There are several variations to this, but those are the basics. This soup should be made and eaten to order rather than made ahead.

Garlic & Tomato

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If you want to get the power of superfoods behind your fight to boost your immunity system, then there is no better option than a garlic and tomato soup. It can be made with very few ingredients and can also be purchased at most restaurants. Both the garlic and tomato are superfoods that can deliver a powerful number of vitamins and nutrients. They can also help boost your immune system to help fight illness. You can make the soup ahead and freeze it or use it as part of your meal routine for the week.

Portobello Mushroom Soup

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Mushroom soups may be common, but if you want to step up a typical mushroom soup into something that can pack in Vitamin D and help your immune system to kickstart, then a portobello soup is ideal. The soup is fairly easy to make. Use steamed portobello chunks and combine them with a heavy cream and milk. You can leave the soup chunky or you can puree with an immersion blender for a creamy texture.

You can rotate these soups out and into your weekly meal plans and routines. To make any of these soups a more vegetarian friendly option, either simply remove the meat or make the appropriate changes such as a vegetable broth instead of bone.

3 Immune Boost Secrets Every Busy Woman Needs To Know

What Might Be Affecting Your Immune System

There is nothing as frustrating as trying everything you know to do to keep your immune system boosted and feeling like it may not be making a difference. You try super-foods, supplements, new exercise routines, and more only to end up getting sick. This may have you wondering what it is that is affecting your immune system from functioning properly. Here are a few of the options you should consider.

Secret #1 – Reduce Stress Related Issues

One of the first things that could be affecting your immune system is stress. You may
think that you don’t have that much stress in your life and that you have it all covered. Stress is not always bad. It can be a motivating factor in ones life. However, what you may be overlooking are the daily stresses that can build into one major stress filled reaction causing your immune system to be less effective. This stress can come from working through a chaotic daily schedule that has you going non-stop, trying to maintain a large to-do list, or from dealing with the issues of other people in your home and family. Try journaling to help flesh out the stressors that could be in your life, that you didn’t even realize were a problem. You can identify them and then work through them at your own pace to help reduce the impact on your immune system.

Secret #2 – Hydrate To Improve Your Immunity

Hydration is usually the key to what is causing issues with your body, especially with
your immune system. If your body does not have the proper hydration, then it can’t
function properly. This puts stress on your organs, on your weight loss, and on your immune system. It is basically having to work without the key components it needs to function. You may think that you are getting enough hydration, but remember, your body needs plain filtered water to keep it going. Make sure that you are getting as much of that as you are other hydration options like juice.

Secret #3 – Better Sleep Boosts Immune Health

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One aspect of daily routines that people tend to overlook, especially when it comes to the connection between your body and your immune system, is sleep. You may think that you are getting at least 6 hours or more of sleep a night, but just because you are sleeping it does not mean you are sleeping well. You need to make sure that you are getting deep sleep. One way to do this is to use a sleep monitor system found on most fitness trackers. It can help determine if you are getting deep sleep and how much. If you are not getting solid deep sleep this could be the reason your immunity system is not working properly.

One sleep tip is to try a DIM supplement to improve estrogen metabolism and help resolve all three forms of estrogen dominance. Some have found a dramatic improvement in sleep quality while taking DIM.

Another sleep tip is using BLUE LIGHT BLOCKER glasses at night to help reduce exposure to blue light waves that can keep you awake.

You can also try a relaxing yoga practice that would help bring down your energy into a calm state.

By running through a checklist of these things that might be affecting your immune
system, you can be better equipped to take on most of the illnesses you may become exposed to. Small changes can make a big difference when it comes to immune health and wellness.

How Honey and Cinnamon Can Help Your Immune System

In the last 10 years, a movement towards achieving health through more natural means has become very popular. More and more people are learning about the ways in which people cared for injuries and infections, and have been shocked to discover that our world provides a variety of solutions, but what kinds of natural substances can aid health? In their search, a few items found in the home have some come to stand out, and this article will be discussing a few of the ways that honey and cinnamon can help your immune system.

Honey

This golden substance produced by bees has long been associated with healing and health. For thousands of years, people have used honey for application on badges, and science now reveals some of the secrets to it’s marvelous properties. Studies have shown that honey contains powerful antioxidants. These vitamins and trace minerals help to break down free radicals that can cause massive damage to cells, and can possibly protect against a multitude of possible ailments.

Honey is also probiotic, in that it delivers many of the important flora responsible for proper digestion, and the control of metabolism in the body. As honey is digested, the microflora deposit themselves into the stomach and large intestine to aid in digestive function, as well as provide a buffer against harmful microbes by attacking them and destroying their membranes.

Cinnamon

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Cinnamon interesting spice comes from the inner bark of trees belonging to the the genus of Cinnamomum. This flavorful and festive spice is well known for its contributions to recipes, but it has many hidden properties which make it an important player in the world of natural health. For one, cinnamon is full of antioxidants, which can help with healthy aging. They also have the ability to help repair cells damaged by cancer causing agents.

Cinnamon is also a powerful anti-inflammatory, and can lessen many of the risks associated with heart disease, which include high cholesterol, and high blood pressure. Having less stress on the body also means a more efficient immune system, and allows the body to fight infection. When honey and cinnamon are combined, their antimicrobial power is strengthened. The combination of these two powerful antimicrobials and antioxidants may even help to prevent some sickness in people. They also work together by stimulating white blood cell production.

Healthy Immune System Secrets … Now!

Natural Ways to Boost Your Immune System

Colds and flu are just the tip of the iceberg for many of the illness that go around. As we are dealing with this new reality, we become even more exposed to different bacteria and viruses. From gym workouts, to children that attend public school, to community and social activities, even going to the store, we have to be diligent in taking care of our immune health.
Basically, any kind of exposure can lead you to a possible illness. Even just going outside. If you want to keep living an active lifestyle, however, you likely don’t want to avoid any of these situations just to stay healthy. So, building your immune system becomes a key focus. Here are some natural ways you can do just that.

Increase Amazing Super-foods

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If you already have a healthy diet plan in place, consider adding super-foods to those
diet plans. Make sure that you have at least a few meals a week, or even one a day,
that have immune boosting super-foods added to them. The easiest way to do this is to
change up your morning or lunch routine to include or be limited to a super-foods juice or smoothie. This can be loaded with super-foods that can boost your immune system and your hydration or diet plan.

Berries: Get you fiber and antioxidants in one delicious food! Berries are high in fiber, berries naturally sweet, and their rich colors mean they are high in antioxidants. Add berries to yogurt, cereals, and smoothies, or eat plain for a super-food snack.

Fish: Help prevent heart disease with this good source of protein and omega-3 fatty acids. Enjoy any type of fish fresh, frozen, or canned for immune benefits!

Dark, leafy greens: What a great way to get your vitamin A, vitamin C, and calcium, as well as several phytochemicals! Try adding greens to soups and stews for an easy and healthy addition to a dish.

Nuts: Get your protein with these nuts ~ Hazelnuts, walnuts, almonds, pecans. Grab a handful as a satisfying snack in place of crackers or chips.

Olive oil: Olive oil is full of vitamin E, polyphenols, and monounsaturated fatty acids. Substitute a drizzle of olive oil in place of other types of oil in your meals.

Whole grains: Even if you’rs Gluten Free, you can easily include whole grains in your diet. Whole grains contain fiber, B vitamins, minerals, and phytonutrients. Try having a bowl of oatmeal for breakfast or add brown rice to your dinner menu.

Yogurt: Get your calcium and protein, as well as live cultures called probiotics. The “good bacteria” in probiotics can protect the body from harmful bacteria. Happy gut health

Cruciferous Vegetables: 5 top vegetables include broccoli, brussels sprouts, cabbage, cauliflower, and kale. These are an super source of fiber, vitamins, and phytochemicals. Try any of these steamed with some olive oil and your choice of spices.

Legumes (beans): An excellent source of fiber, folate, and plant-based protein. Hummus is a tasty was to enjoy legumes!

Tomatoes: Full of vitamin C and lycopene. Fresh or cooked, Tomatoes can be added into lots of dishes!

Immune Boosting Essential Oils

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You may not think of essential oils when you think about your immune system. The truth
is, our bodies to react to quality essential oils. The smell of these oils stimulate your
mind and senses which stimulate reactions in your body that directly affect your immune system. Some of the essential oils that can help boost your immune system are lemon, peppermint, and a mixed oil called thieves oil.

Cleanse Your Digestive System

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If your digestive system is not running at optimal levels then you could end up with
problems in your immune system. The more sluggish your digestive system, colon, and
liver are then the more likely it is that your body is holding on to toxins. These toxins can
lead to minor issues such as fatigue or major issues such as leaky gut and other gut
related problems. To avoid this, and to boost your immune system, consider natural
colon cleansing routines at least once a month. These can be simple superfood based
juices that can help flush your system and deliver vitamins and nutrients in the process.

Get Better Sleep

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Good sleep is vital for your immune system. If you are in tired, experiencing
body weariness, and cannot sleep through the night, then you could be overworking your immune system. It may be trying to counteract the issue and that can lead to further immune problems in your body. Taking a few steps toward better sleep, will allow your immune system to keep up with possible immune invaders.

Hormone imbalance can disrupt sleep in women age 30+. Try taking a DIM supplement to help with estrogen metabolism. This has been shown to make a big difference for some women in their effort to sleep through the night.

You’ve Got This!

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Although, as a busy woman, you can feel like you are being pulled in many different directions, taking a few actions to improve your own immune health, will be beneficial to you and those you love. You’ve got this!