Lactation Cookies

Women who have difficulty supplying enough breast milk for their child may find help with key ingredients such as oats, flaxseed, eggs, goji berries, and brewer’s yeast. Brewer's yeast is high in iron, protein, and vitamin B, increasing milk production. I found certified Gluten Free Brewer's Yeast on Amazon!

It is important to note that these cookies are not a substitute for a whole-food diet. Eating regular whole food (non-processed), nourishing meals frequently, and staying hydrated are the most important. I highly recommend The First 40 Days: The Essential Art of Nourishing the New Mother, a book for postpartum women with nourishing recipes and teas to support recovery and lactation.

Please consult with a Chinese medicine practitioner or herbalist for individual guidance.

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Temperature: Warm

Flavor: Sweet, bitter

Actions: Tonify spleen and stomach, supplement Qi

Organs: Spleen, Stomach

Use: Promotes lactation

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Ingredients

• 1 1/2 cup GF Organic Rolled Oats*

• 3/4 cup GF All-Purpose Flour*

• 2 1/2 Tbsp GF Brewer's Yeast*

• 1 Tbsp Ground Flaxseed

• 2 Tbsp Water

• 1 Egg

• 1/2 tsp Baking Powder

• 1/2 tsp Baking Soda

• 1/2 tsp Cinnamon

• 1/4 tsp Fine Sea Salt

• 1/2 cup Ghee or Coconut Oil

• 2 Tbsp Coconut Sugar

• 1/3 cup Maple Syrup (or Honey)

• 1 tsp Vanilla

• 1/4 cup DF Chocolate Chips**

• 1/4 cup shredded Coconut

• 1/4 cup Goji berries
  

*GF= Gluten Free

**DF= Dairy Free

Preparation

1. Preheat oven to 350 degrees.

2. In a small bowl, combined flaxseed and water. Let sit for 5 minutes to thicken.

3. In a large bowl combine together the oats, GF flour, brewer's yeast, baking powder, baking soda, cinnamon, and salt.

4. Mix together by hand or in standing mixer ghee (or coconut oil), coconut sugar, maple syrup, egg, and vanilla.

5. Add flaxseed mixture.

6. Slowly add dry ingredients to the mixer while mixing on low until all ingredients are combined.

7. Stir in chocolate chips, goji berries, and shredded coconut.

8. Roll cookies into 1 1/2 inch balls and place on cookie sheet.

9. Bake for 10-12 minutes until golden brown.

Butternut Squash and Carrot Soup

The spleen in traditional medicine helps transform food into energy and sends the energy to support all the organ systems. When the spleen is tired and worn out from stress, overwork, or overeating too many sweets you may feel tired, bloated, have a poor appetite and motivation, and feel like your mind is always active. This delicious recipe nourishes the TCM spleen and stomach with the natural sweetness of butternut squash and carrots. Cooking these veggies in a soup supports digestion and supplements overall energy.

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Temperature: Warm

Flavor: Sweet, acrid

Actions: Clears stagnation, increases qi, nourishes blood

Organs: Spleen, Stomach, Lung

Use: Decreases inflammation, increase energy, stimulates bowel movement, supports immune system, increase circulation

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Ingredients

• 1 Butternut Squash (907g), peeled and cubed

• 1 tbs Avocado Oil

• 1 Onion, chopped

• 2 Cloves Garlic, minced

• 2 Carrots, large chopped

• 5 cups Bone Broth (Beef or Chicken)

• 1/2 tsp Ground Ginger

• 1/2 tsp Ground Cinnamon

• 1/2 tsp Salt

• 1/4 tsp Pepper

• 1 pound Italian Sausage (Butcher Box)

Preparations

1.     In a large stock pot on medium heat sauté onions with avocado oil until onions are translucent. 

2.     Add garlic and cook for another 2 minutes.

3.     Add carrots, butternut squash, bone broth, ginger, cinnamon, salt, and pepper . Bring to boil and then reduce heat to a simmer for 30 minutes.

4.     Add soup to a blender and blend until smooth. 

5.     Return soup to pot and add salt and pepper. 

6.     Brown Italian sausage in skillet and stir into soup. 

InstaPot Wild Rice and Shiitake Mushroom Soup

This is one of my FAVORITE soups!

This dairy-free creamy soup will warm your spirits during the cold season. Shiitake mushroom with its many medicinal benefits will boost your immune system and increase your Qi energy. Dried Seaweed adds an added salty flavor while supporting your kidneys and thyroid. Also great for women during or after their period or postpartum.

Wild rice is considered a grass, not a grain, which means some people digest this type of rice easier. If you are grain-free, opt out of the rice and add extra veggies or potatoes.

If you or someone in your family is not a fan of mushrooms, I highly recommend chopping them in a food processor. They will mix with the rice and veggies. You’ll never those mushrooms are there!

Although this recipe is designed for the InstaPot… this meal can easily be done on the stove top or slow cooker. Cooking times may vary on the stove top but should be similar to the instructions below. For the crockpot, cook all ingredients on high for 4 hours.

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Temperature: Warm

Flavor: Acrid, Sweet

Actions: Drains damp, clears stagnation, nourishes blood, supplements Qi

Organs: Spleen, Kidney, Liver, Lungs, Large Intestine

For symptoms such as bloating or edema, to aid with detox, regulate blood sugar, increase energy, support immune system, hormone regulation, aids digestion, resolve diarrhea, and nourishes postpartum and menstruating women.

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Ingredients

• 1 Tbs Avocado Oil

• 1/2 Cup Onion, diced

• 3 Cloves Garlic, minced

• 2 Large Carrots, chopped

• 2 Ribs Celery, chopped

• 1 Cup Shiitake Mushrooms, sliced

• 1 Cup Wild Rice (or wild rice blend)

• 2 Cups Kale, chopped

• 8 Cups Chicken Bone Broth

• 1 Can Coconut Milk

• 2 Bay Leaves

• 1 Tsp Thyme

• 5 Grams Roasted Seaweed (1 small package), torn to small pieces

• Salt and Pepper to taste

Preparations

1.     Turn InstaPot to “Sauté”. Add avocado oil, onion, carrots, celery, garlic, mushrooms, wild rice, bay leaves, thyme, and bone broth. 

2.     Add lid and set InstaPot to “Manual” for 25 minutes with valve closed. 

3.     Let the pressure release naturally for 10 minutes. Then release the steam by turning the valve. 

4.     Add coconut milk, kale, seaweed, salt, and pepper. Let the kale and seaweed cooked down and thicken for about 10 minutes and then serve! 

Wellness Soup

This soup is my go-to for those feeling under the weather such as feeling cold, chills, body aches, runny nose (clear or white), diarrhea, and/ or a mild cough. These "cold" symptoms mean the body needs to get warmed up.

In Oriental Medicine white fleshed vegetables are associated with the Lungs. The TCM Lungs are responsible for regulating the immune system. This soup is full of white fleshed vegetables- daikon radish, parsnips, rutabaga, onion, garlic, ginger, and shiitake mushrooms! The acrid flavor of onions and garlic help to “release the pathogen”, while the vegetables nourish and heal. The warming nature of the garlic, onion, bone broth and the longer cooking time warm the body which is important when you “catch a cold”. Get it? We have to warm up and get the cold out! Very important!

Many people do not notice the vegetables on the top shelf in the produce section! I find daikon radish, parsnips, and rutabaga at Sprouts, Trader Joe’s, and other local grocery stores on the upper shelves in the produce cooler (where the carrots, lettuce, etc. are located). Shiitake mushrooms can be purchased fresh or dried. If using dried shiitake mushrooms make sure to rehydrate in water before adding to this soup.

Homemade bone broth is super simple in the crockpot or pressure cooker! Check out my recipe homemade bone broth here. I find it to be cheaper and healthier than purchasing prepackaged broth in the store but in a pinch store bought is still beneficial!

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Temperature: Warming

Flavor: Acrid, sweet

Actions: Releases the exterior, drains damp, warms channels

Organs: Lungs, Spleen, Stomach, Liver

Use: Common Cold (feel cold, chills, body aches, headache), phlegm in nose and/ or throat, cough, intestinal dryness (hard stool, constipation)

*Caution: Do not use this recipe if you are experiencing excessive sweating 

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Ingredients

• 1 tbsp Avocado Oil

• 1⁄2 cup Daikon Radish, diced

• 1 cup Rutabaga, diced

• 1⁄2 cup Parsnip, chopped

• 1⁄2 Sweet Onion, diced

• 2 large Carrots, chopped

• 2 ribs Celery, chopped

• 2 cloves Garlic, minced

• 1 inch knob fresh Ginger, peeled

• 1⁄2 cup Shitake mushrooms, sliced or diced (dried or fresh)

• 1 tsp Thyme

• 2 tbsp Coconut Amino or Tamari

• 8 cup Chicken or Beef Bone Broth

• Salt and Pepper to taste

Preparations

1. If using dried shiitake mushrooms, soak mushrooms in warm water for 15-20 minutes. 

2. In a large pot, add oil and sauté onion and garlic over medium heat until onions are translucent. 

3. Add daikon radish, rutabaga, and parsnip, and sauté́ for 3 minutes. 

4. Add ginger, bone broth, thyme, coconut amino (or tamari), salt, and pepper). 

5. Bring to boil and then reduce heat to simmer.

6. Cover with lid and simmer soup for 20 minutes.  

7. Add Shiitake mushrooms and simmer for 10 more minutes uncovered.

8. Veggies should be fork tender when done.

Enjoy!

Sweet Pear Soup

Goji berry and red date tea is a popular remedy to nourish Qi energy, yin, and blood.

It also supports the TCM kidneys and vision.

Pears, a white-fleshed fruit, supports the lungs and large intestine.

Pears moisten the intestines, skin, and a dry cough.

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Temperature: Warming

Flavor: Sweet

Actions: Nourishes Qi, blood, and yin, quiets the spirit

Organs: Lung, Large Intestine, Liver, Kidney, Spleen, Stomach

Use for a dry cough, sore throat, phlegm in the throat, dry skin, loss of voice, yin deficiency, blood deficiency, constipation due to dryness or stagnation, and reducing irritability.

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Ingredients

• 1 Asian Pear*, sliced

• 2 cups Filtered Water

• 1 Tbs Goji Berries

• 4 Chinese Red Dates

• Optional: Raw Honey 

* Any variety of pears can be substituted

Preparations

1. In a small saucepan, add pears, water, goji berries, and red dates. 

2. Cover the pan with a lid and bring to a light boil. Reduce to a simmer and cook for about 15 minutes.

3. With a spoon, test pears for tenderness. Remove from heat when tenderness is soft but not mushy. 

4. Laddle pears, goji berries, red dates, and liquid into two bowls. Option to lightly drizzle with honey for added sweetness. Soup is sweet by itself so I recommend trying a bite first before sweetening! 

Baked Pear Recipe

Pears are a wonderful seasonal fruit that helps nourish the traditional chinese medicine (TCM) Lung and Large Intestine. In 5 element theory, the lung and large intestine are associated with the metal element. The color associated with the metal element is white. Therefore, white-fleshed fruit and vegetables support the lungs and large intestine! Cool, right?

Pears, especially asian pears, have a special property that helps moisten the lungs and large intestine. During the fall and winter season, I recommend baking the pears to add warmth which make them easier to digest. A drizzle of honey supplements the TCM spleen and walnuts help with constipation. If you are experiencing internal heat signs such as heartburn, acid reflux, temporal headaches, hot flashes, etc., do not add cinnamon.

This recipe is best if you are experiencing dry skin, dry cough, dry throat, or constipation due to dryness. My hands used to get very dry and red during the winter but since I started eating baked pears I have smooth, moist skin!

You can find asian pears at Trader Joes, Sprouts, and the Asian Market. They may not be organic so wash them well. You can easily substitute other types of organic pears too. Use what is available to you!

If you would like some variety- try my sweet pear soup!

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Temperature: Slightly Warming

Flavor: Sweet, Slightly Sour

Actions: clears phlegm, moistens lungs and intestines

Organs: Lung, Large Intestine

Use: Cough, sore throat, phlegm in the throat, constipation, dry skin, loss of voice

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Ingredients (2 servings)

•  2 Pears- any variety, sliced

• 1 Tsp Coconut Oil 

 Optional:

• 1 Tbsp Honey

• 1/4 cup Walnuts

• Sprinkle of Cinnamon

 Preparations

1. Pre- heat oven at 350 degrees.

2. Slice Pears and place in a Pyrex dish coated with coconut oil.

3. Option: lightly drizzle with honey, add walnuts, and sprinkle cinnamon on top of pears.

4. Bake for 20 minutes- until soft (slightly browned).

Best Foods for the Fall Season

Autumn Season

September, October, November

In Traditional Medicine, Fall is associated with the Lungs and Large Intestine (Metal Element).

The Lungs govern the skin which is our first line of immune defense.

The Large Intestine is in charge of releasing and letting go of what the body does not need (physically and emotionally).

If the Lungs are weak, we are more susceptible to illness.

By gently transitioning the body and eating with the season, the immune system will get the boost it needs!

Causes of Common Lung Disorders:

• Overeating

• Not eating enough fiber

• Consuming too much meat, dairy, and other congesting foods

• Using drugs, cigarettes, and processed foods

• Harboring old grief

• Unhealthy attachments to things and people

• Not letting go

• Internal toxins

How do we boost the lungs? With foods that protect and purify!

Pungent foods are both cleansing and protecting.

Add small amounts to a meal.

Pungent foods help disperse the stuck, mucus-laden energy of the Lung and Large Intestine.

• Hot peppers and chilies (also high in Vitamin C!)

• Turnip

• Ginger

• Horseradish

• Cabbage

• Radish

• Daikon radish

• White peppercorn

Mucilaginous foods are essential for mucous membrane renewal of the Lungs and Colon.

They remove old, thick mucoid deposits and replace them with a clean, moist coating.

• Seaweeds

• Kombu

• Marshmallow root

• Flaxseed

• Fenugreek

Dark green and golden-orange vegetables are high in beta-carotene (Vitamin A) which provides a protective layer to the mucous membranes and boosts the immune system! It has also been shown to protect the Lungs and Colon against cancer. Green veggies are high in chlorophyll which inhibits viruses and helps the lungs detox residues from chemical fumes, coal dust, cigarette smoke, etc.)

• Carrot

• Winter squash

• Pumpkin

• Broccoli

• Parsley

• Kale

• Turnip

• Mustard greens

• Watercress

• Wheat or barley grass

• Algae (common green, blue-green, and golden micro)

• Yerba Santa leaf

• Nettles

• Mullein leaf

Last but not least is... FIBER! As most know, fiber is the indigestible portion of foods that creates the bulk part of our stool. It helps push food through the intestines while also cleaning any gunk sticking to the intestinal walls. Fiber can also help decrease cholesterol, constipation, hemorrhoids, diverticulosis, and the risk of colon cancer. Fiber aids in healthy bacterial growth in the colon which promotes the absorption of nutrients and the formation of cancer-resistant bowel acids. The best source of fiber is natural sources (not supplemental drinks).

• Pear (Click here for Baked Pear Recipe!)

• Apple

• Avocado

• Raspberries

• Beets

• Broccoli

• Artichoke

• Brussel Sprouts

• Beans/ Lentils/ Split Peas

• Oats

• Quinoa

• Chia Seeds

• Almonds

Best ways to prepare foods:

• Steam

• Boil

• Roast

• Sauté

Source: Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition (3rd edition) (3rd ed.). North Atlantic Books.

Gluten Free Sourdough Pancakes

Sourdough has been around for centuries as a natural leavening agent for baking bread. While many say the process of making sourdough with standard whole grains reduces the amount of gluten, making the bread more digestible, I still prefer to stay away from grains containing gluten.

A list of gluten-free grains/ flours:

• Rice

• Sorghum

• Buckwheat

• Oat

• Millet

• Corn

• Quinoa

• Coconut

• Almond

• Cassava

Sourdough in general has many health benefits and so do gluten-free versions! The fermentation process that occurs with sourdough provides important healthy bacteria, like lactobacilli, that are beneficial for our gut health. Fermented foods improve digestion and absorption making them a superfood in my book!

While I’m still perfecting my own gluten-free sourdough bread recipe, here is a simple gluten-free sourdough pancake recipe! You can use an active starter or sourdough starter that needs to be discarded (more on that in a moment). Adding pumpkin spice and maple syrup for dipping makes this a delicious winter recipe.

How to make a gluten-free sourdough starter

I personally have tried making a sourdough starter from just gluten-free flour and water… It didn’t go so well. It molded and I had to throw it away.

I highly recommend using a sourdough culture to optimize your success! I used Cultures for Health gluten-free sourdough starter. You just follow the instructions and bam! You got yourself a healthy sourdough starter. Pro Tip: Do this on a weekend or a day when you are home since you will have to feed the starter every few hours on the first day.

When you are making your sourdough starter, you have to discard half your starter many times in order to create a healthy starter. Don’t throw away the discard! I saved all the discard in the fridge until I had enough to make this pancake recipe. No need to waste!

Once you have your sourdough starter active, it is easy to maintain. I keep mine in the fridge in-between use and feed it once per week.

How to use gluten-free sourdough starter

Once you have a bubbly, active sourdough starter the possibilities are endless! While there are many recipes available for gluten-free sourdough bread, they are not always easy. I recommend starting with simple recipes like pancakes or my English muffin recipe.

If you have any questions about sourdough, please ask in the comments section below!

Gluten-Free Sourdough Pancake Recipe

Ingredients

• 1 1/2 cups Gluten-free sourdough starter (or sourdough starter discard!)

• 2 Eggs

• 2 Tbsp Coconut Flour

• 1/2 tsp Baking Powder

• 1/2 Tbsp Pumpkin Spice

• 1/8 tsp salt

• Coconut oil for cooking

Preparations

1. In a medium bowl, whisk together sourdough starter, eggs, coconut flour, baking powder, pumpkin spice, and salt.

2. Heat a large skillet over medium-high heat and add coconut oil.

3. Spoon 1/4 cup of pancake batter into the skillet and let cook on each side for about 3 minutes.

4. Remove from heat and continue the cooking process until all the batter has been used.

5. Serve with a sprinkle of cinnamon and maple syrup! Enjoy!

Storage options

1. Store in airtight container in the fridge for 2-3 days.

2. Freeze for up to 3 months.

Gluten Free Sourdough English Muffin Recipe

Praise the gluten-free gods! I have finally figured out my favorite gluten-free sourdough English muffin recipe. Dr. Oscar says it tastes like the real deal, so it must be good.

But first, let’s talk about sourdough and why it’s such a big deal.

Sourdough is the process of fermenting grains over time which breaks cellulose structures, releases nutrients into the dough, and creates lactobacillus, which aids healthy digestion and elimination.

Standard wheat (glutinous) sourdough has been shown to be more digestible due to the breakdown of proteins through the fermentation process. For some people, this creates less of a reaction when eating wheat bread such as irritable bowel, foggy brain, fatigue, inflammation, etc. Some of you, like myself, may have difficulty digesting grains (including gluten-free). Sourdough is a great option to help you digest those gluten-free grains easier and reap all the nutritional benefits. I’ll also be working on a grain-free option one day too!

How to make a sourdough starter:

The first thing you’ll need is a glorious sourdough starter. Now you might have heard that sourdough starters can live on for generations! Once it is established, it’s hard to kill. Well unless you’re trying really hard to kill it… even then there are stories of revival! (Wow, this is sounding very poetic.) Anyways.

I used a starter culture from Culture for Health.

If you really want to feel like a winner when it comes to sourdough, use this starter culture. I tried starting with just flour and water and well… It made me feel like a failure. No bueno. Use Culture for Health. You can order off their website, on Thrive Market, or Amazon and feel like a WINNER.

Other tools you’ll need:

• Digital Kitchen Scale (favorite scale linked!)

• Standing mixer or hand mixer

• Glass bowl

Ingredients (6 Muffins)

• 116g Measure for Measure Gluten Free Flour (I used King Arthur)

• 80g Arrowroot flour/starch

• 80g Potato Starch

• 1/4 tsp Instant Yeast (naturally gluten-free)

• 1 tsp Xanthan Gum

• 6 g fine Sea salt or pink Himalayan salted

• 4.5 oz warm Water (100 degrees)

• 1 large Egg

• 2 Tbsp Avocado Oil

• 227g Gluten-free Sourdough Starter, fed 2-3 hours prior to use (room temperature is best)

• Cornmeal for cooking

Preparations

1. Using a digital kitchen scale, weigh out all dry ingredients- flour, arrowroot starch, potato starch, instant yeast, xanthan gum, and salt- in a standing mixer bowl. Mix ingredients until combined.

2. Add sourdough starter to dry ingredients. Mix until small pebbles form. Mix will be dry.

3. Add warm water, egg, and avocado oil.

4. Mix on low for 30 seconds and then high for 3 minutes. Batter should be smooth with no clumps. Dough will be sticky but not overly wet.

5. Move dough to a glass (no metal) bowl and cover with a tea towel. Let the dough rise for 2-4 hours. Dough should double in size. Depending on how warm your house is, this step may take longer or shorter. If you want a longer fermentation, place dough in fridge over night after first initial rise.

6. If you are not doing a second, longer fermentation, your dough is ready to cook!

7. Heat a large skillet on medium heat. Sprinkle pan with corn meal so the muffins don’t stick to pan.

8. Spoon dough into pan and distribute the size of muffin somewhat thick and even. The English muffins will not rise in the pan so do not make them too thin. Alternatively you can grease a cookie cutter or biscuit cutter and spoon dough directly into the cookie cutter on the pan. Once the muffin begins to cook, remove the cookie cutter.

9. Cook English muffins for 5-7 minutes on each side. When the English muffin is done the internal temperature should be between 205-208 degrees.

10. Place cooked English muffins on a cooling rack and let cool for 10 minutes.

*Store English muffins in an air tight container in the fridge.

A defeated mind and absolutely terrified to trust!! →

When faced with difficult situations, it's not uncommon for our minds to become defeated and overwhelmed with fear. This can lead to a lack of trust in ourselves and those around us, making it difficult to move forward and achieve our goals. In this blog post, we'll explore the causes and symptoms of a defeated mind and how to overcome the fear that comes with it. Whether you're struggling with self-doubt or lacking confidence in others, this article will provide practical tips to help you regain trust and confidence in yourself and those around you.

The Struggle is real!

Have you ever woken up so exhausted from this world that you were so ready to be done with it and wondered, what did I do so wrong to live this painful and unjust life? Having the constant mind-dulling view, though, everything is against you as if you are fighting a never-ending wave of problems from a vast cruel ocean! I understand! I've felt the same antagonistic and debilitating force.

As a child, I was sexually assaulted, but I was too young to know what that was. I had insatiate hate towards this person and could not understand why. I WAS PICKED ON once I was old enough to start school because I had a particular class, English as a Second Language (ESL). My Hispanic classmates made fun of me because I did not know English! Crazy right? So, I got into quite a few fights because of it. Things did not start to get real for me until high school. At this time, my parent's marriage began to go south. I was the middle eldest child since my older brother left the house at eighteen and joined the military. Since I was the most senior at home, I felt caught between my parents. Nevertheless, I was on the battlefield with an absolute defeat either way. I did not feel safe at home. I was dealing with a verbally hostile father and a crying mother. I became outraged and in a constant state of vigilance. I used alcohol and went out to cope with my issues. I had no clue what to expect. Finally, the battle ended with a divorce and my dad leaving the house. In 2003, The Army called me to serve in Iraq for fourteen months. I was excited but also scared out of my mind. It was an absolute war zone. I left that place with emotional and mental scars. In 2006, my beloved mother passed in an unexpected automotive rollover on Mother's Day. "Oh man, when does it end?!" In 2009, I got married. I would have thought that things were finally turning around. Not quite! In less than a year, we already had significant problems. In our fourth year, we decided to split. It was not healthy. A few years ago, I got out of a horrible, manipulative toxic relationship, and my beautiful soul of a dog passed off Ehrlichia. Really? When does it stop?! These are all actual events that occurred in my life, and I felt utterly hopeless. I realized that PTS and PTSD are real.

What is the difference between PTS and PTSD?

PTS is a standard, regular, and often adaptive response to experiencing a traumatic or stressful event. Almost everyone who participates in a scary situation will show a few signs of post-traumatic stress. That's because our brains are hard-wired to tell our bodies to tense our muscles, breathe faster, and pump more blood under intense pressure. This is the "fight-or-flight" response. Our body prepares to deal with a threat or challenge by pumping more blood and oxygen to our muscles, and it shuts down non-critical functions like digestion. This fight-or-flight response is considered a normal reaction and not a mental illness.

PTSD is a clinically diagnosed condition in the Diagnostic and Statistical Manual of Mental Disorders. Common symptoms of post-traumatic stress disorder include reliving a traumatic event through nightmares, flashbacks, or constantly thinking about it. You might avoid situations or people that remind you of the event, have only negative thoughts or emotions, and continuously feel jittery, nervous, or "on edge.

What is Stress?

In simple terms, stress is a feeling

people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses an actual or perceived challenge or threat to a person's well-being can cause stress.

According to the annual stress survey by the American Psychological Association (APA), average stress levels in the United States (U.S.) rose from 4.9 to 5.1 on a scale from 1 to 10 in 2015. The main reasons given are employment and money.

Stress can be a motivator. It can be essential to survival. The "fight-or-flight" mechanism can tell us when and how to respond to danger. However, if this mechanism is triggered too quickly, or when there are too many stressors at one time, it can undermine a person's mental and physical health and become harmful.

The body produces larger quantities of the chemicals cortisol, adrenaline, and noradrenaline. These trigger an increased heart rate, heightened muscle preparedness, sweating, and alertness. All these factors improve the ability to respond to a hazardous or challenging situation. Your mental health is so important and affects your daily life. Extreme stress is not conducive to our health.

I had to make several lifestyle changes when stressed to optimize my mental health. Changing my diet to a healthy, balanced diet with fruits and vegetables and no dairy or gluten was crucial for boosting my immune system. I completely stopped the intake of alcohol and caffeine to reduce adverse reactions to the central nervous system. An increase in exercise also improved the mental and physical state. Prioritizing my time was vital in organizing my life. Most importantly, set aside some time each day for self-care. Starting or ending my day with salt baths slow down the nervous system and aid in relaxation. Self-reflection on any situation affected me; I practiced mentally stepping back from any position and being more of an observer than reacting to the problem. This final step takes time but is very effective when dealing with difficult situations and not getting caught up in the story.

The author made several lifestyle changes to improve their mental health when stressed. They changed their diet to a healthy one without dairy or gluten, stopped consuming alcohol and caffeine, increased exercise, prioritized their time, and practiced self-care. They also practiced self-reflection and observed situations instead of reacting to them. This final step takes time but is effective in dealing with difficult situations.