Healthy Brain, Healthy Mind – 9 Tips for Your Best Brain Health
Brain Health – Is Your Brain Feeling Foggy? You’re Not Alone!
Do you often forget why you walked into a room? Struggle to concentrate? Feel mentally exhausted or overwhelmed?
Many people experience brain fog, memory lapses, and mood swings, making everyday tasks feel harder than they should. Some even worry they’re showing early signs of dementia. But the good news is—your brain can heal, grow, and function better!
Why Does Brain Health Matter?
A healthy brain is the key to clear thinking, better focus, and emotional balance. Functional medicine shows us that when we support the brain, the rest of the body benefits too. By making simple daily choices—like eating the right foods, improving sleep, and reducing stress—you can enhance your brainpower and feel mentally sharper.
Ready to optimize your brain health? Let’s explore 9 powerful tips to help you think with ease and feel your best.
What Causes a “Broken” Brain?
Your brain’s health is influenced by your diet, lifestyle, and environment. Many common factors harm brain function, including:
Too much sugar and refined carbs
Not enough healthy fats
Chronic stress and poor circulation
Toxins from processed foods and chemicals
Excess weight leading to inflammation
The Best Part? Your Brain Can Change!
Thanks to neuroplasticity, your brain can adapt and become stronger when given the right conditions. Even better, research shows a healthy gut supports a healthy brain, so your diet plays a crucial role.
Let’s dive into the 9 best ways to boost brain health naturally!
9 Tips for a Healthier, Sharper Brain
1. Eat More Whole Food Carbs
Not all carbs are bad! Your brain needs complex, nutrient-rich carbs like:
Colorful vegetables (rich in antioxidants & anti-inflammatory properties)
Fruits (up to 3 servings per day)
Legumes (beans, lentils)
Non-gluten grains (rice, quinoa, corn)
A healthy gut microbiome helps detoxify your body and balance hormones—both essential for brain function.
2. Prioritize Protein at Every Meal
Protein is vital for brain health because it provides the building blocks for neurotransmitters. Some great sources include:
Eggs
Fish & lean meats
Nuts & seeds
Beans & lentils
When you don’t eat enough protein, your brain ages faster and cognitive function declines.
3. Boost Circulation for Better Brain Function
Your brain needs good blood flow to stay sharp. Poor circulation is linked to Alzheimer’s, ADHD, heart disease, and depression. To improve it:
Exercise daily
Add ginger, pepper, rosemary, and gingko to your diet
Maintain healthy blood pressure
Fun fact: Erectile dysfunction can be a sign of poor circulation—so improving blood flow benefits your brain and body!
4. Keep Learning & Challenging Your Mind
Your brain thrives on stimulation! Engage in activities that require hand-eye coordination, memory, and problem-solving, such as:
Learning a new language
Playing racket sports or dancing
Having conversations with people from different generations
The more you challenge your brain, the sharper it stays.
5. Eat More Healthy Fats
Did you know 25% of your brain’s cell membranes are made of Omega-3 fats? A lack of good fats can lead to mood disorders and memory issues. To nourish your brain, include:
Avocados & nuts
Leafy greens & seeds
Fish & coconut oil
Studies show that low Omega-3 levels increase depression risk by 5x!
6. Maintain a Lean Body for Brain Health
Excess fat isn’t just stored on your body—it’s also stored in your brain. This can:
Reduce brain size & function
Increase inflammation & toxicity
Disrupt hormone balance
Maintaining a healthy weight supports better mental clarity and emotional well-being.
7. Reduce Processed Foods & Chemicals
Additives, trans fats, preservatives, and excess sugar disrupt your brain chemistry. To keep your mind clear and focused, eat real, whole foods and avoid processed junk.
8. Improve Sleep & Rest Patterns
Your circadian rhythm is just as important as getting enough hours of sleep. To improve brain recovery:
Stick to a consistent bedtime
Reduce blue light exposure at night
Ensure your bedroom is cool & dark
Quality sleep detoxifies the brain and enhances memory, mood, and focus.
9. Spend Time Outdoors
Fresh air and natural sunlight are essential for brain function. Spending time outside boosts serotonin, supports vitamin D production, and improves mental well-being.
Make it a habit to step outside during lunch breaks or take morning walks.
Struggling to Improve Your Brain Health?
If you’ve tried these tips but still feel foggy, anxious, or exhausted, there may be deeper issues such as:
Gut imbalances & harmful bacteria
Hidden food sensitivities
Detoxification problems
High toxin exposure
Hormonal imbalances
A personalized health plan can help uncover and address these root causes.
Let’s Get Your Brain Functioning at Its Best!
Book a consultation today (in-person or online) to create a customized plan for better brain health.
Mental Health Holistic Approach – 5 Things You Should Promise Yourself NOT To Do This Year
As the new year begins with lightning speed your mind fills with goals, aspirations, and plans — all designed to spur change and improve upon the person you were in the previous year.
A lesson well learned is to make sure you do all the above in a way that really honours you. So here are things you need to promise NOT to do this year.
5 Mental Health Holistic Approach (Not to Do this Year)
1. I will NOT put unrealistic demands on myself.
This includes any type of rigid schedule, goals set for the purpose of pleasing anyone other than myself or harsh lifestyle or character modifications of any type. Remembering that we thrive in a flexible, creative environment and even if someone else succeeds in other ways, those are not my ways. We will instead strive for attainable and healthy changes that are manageable and designed to truly improve my life in my own unique way.
2. I will NOT be my own worst critic.
This year, ease up on your own opinion of yourself. Give myself a break. Do not beat yourself up for past mistakes or perceived current shortcomings. Do not compare myself to anyone else because you are uniquely you.
3. I will NOT treat myself with any less love and kindness than I would show to anyone else.
We can be very quick to forgive and typically strive to see the best in others. However, that generosity of spirit is often lost when we review our own life and actions. With the “You can do better” mantra. This year, work towards recognizing the wonderful things you bring to the table. Celebrate your contributions to the world and speak to myself with kindness when you fall short of my self-imposed expectations — just as you would do for my friends and family members.
4. I will NOT focus on negative thoughts.
Every day we are bombarded with news stories that could make the most steadfast optimist cringe. It’s easy to get caught up in a cycle of fear and negativity. But we can be a positive influence in the lives of others. We can radiate love and kindness and positivity designed to touch the hearts of those we encounter. By doing so, we just might make the world a slightly better place — and that’s enough.
5. I will NOT forget to have fun.
In a society where terms like success and accomplishment are used to identify someone’s worth, it’s easy to get caught up in a dust storm of busy-ness. It’s as if society has grown to believe that only by being constantly busy can we prove ourselves to be worthy, accomplished, successful.
Well, I’m going to discard that belief this year and work toward making space for the things I love. Striving to approach the day with a light heart and a good humour. Sure, you still have to work and earn money, but work should not define or control you.
Final Thoughts
This may be a hefty list to tackle all at once. I’ll add that do NOT expect miracles but allow time and practice to guide you to these goals. View it as a roadmap for a gentle, growth-centred journey to a happier you. So have an amazing year!
Unlocking Joy in Shortcuts to Happiness Everyday Life
Shortcuts to Happiness isn’t something you chase—it’s something you create. In the words of Wayne Dyer, “There is no way to happiness. Happiness is the way.”
In today’s fast-paced world, it’s easy to get caught up in the rush and forget to enjoy the moment. But the good news is, happiness doesn’t have to be complicated. It’s often the little things that bring the biggest joy.
If you’re feeling overwhelmed or simply need a boost.
9 Shortcuts to Happiness will help you reconnect with joy. Ready? Let’s dive in!
1. Practice Gratitude Daily
Gratitude shifts your focus from what’s missing to what’s already wonderful. Start a joy journal and jot down three things you’re grateful for every day. This simple habit rewires your brain for happiness.
2. Live in the Present
The past is over, and the future is uncertain. Worrying won’t change either. Instead, embrace the now. As they say, worry is like paying interest on a debt you don’t owe.
3. Connect with Nature
Whether it’s a beach stroll, a forest walk, or simply stargazing, nature has an incredible way of restoring inner peace. Step outside, breathe deeply, and soak in the beauty around you.
4. Surround Yourself with Positive People
Happiness is contagious! Spend time with those who uplift, inspire, and bring out the best in you. Let go of negativity and cultivate relationships that fuel your joy.
5. Give Back to Others
Helping someone else is one of the quickest ways to boost your own happiness. Whether it’s volunteering, supporting a charity, or simply lending a hand, giving creates a deep sense of fulfillment.
6. Meditate for Inner Peace
Even a few minutes of daily meditation can increase dopamine, serotonin, and oxytocin—the brain’s natural happiness chemicals. Plus, it lowers stress, boosts immunity, and enhances overall well-being.
7. Smile—Even When You Don’t Feel Like It
Science shows that smiling can actually trick your brain into feeling happier. So, when stress kicks in, take a deep breath, smile, and let the tension melt away.
8. Learn Something New
Trying new things keeps life exciting! Whether it’s a hobby, a language, or a fitness class, stepping outside your comfort zone sparks creativity and joy.
9. Enjoy the Journey
Life isn’t about reaching a final destination—it’s about making the most of every moment. Dance, laugh, explore, and embrace the adventure. Because in the end, joy is in the journey.
Understanding and Eliminate Stress in Everyday Life
If you listen to conversations around you, stress is a common theme. People feel overwhelmed by work, finances, relationships, and global issues. The impact of chronic stress is serious, leading to health problems like anxiety, heart disease, and fatigue.
But stress isn’t just about external situations. It’s your response to challenges that creates tension. A traffic jam, an overdue bill, or a disagreement isn’t the real cause—it’s the way your mind processes the event that triggers stress.
The good news? You can change your response and regain control. These seven mind-body practices can help you reduce stress, improve well-being, and find balance.
7 Mind-Body Practices to Eliminate Stress
1) Meditate for Instant Calm
Meditation is a simple yet powerful way to quiet the mind and relax the body. Regular practice reduces stress hormones, lowers blood pressure, and promotes emotional balance.
How Meditation Works
Your mind constantly moves from one thought to another. Meditation interrupts this cycle, creating a moment of stillness. A great way to do this is by using a mantra—a simple sound like Om or Hum—to bring awareness to the present. Studies show that humming activates the vagus nerve, which calms the nervous system.
With consistent meditation, your mind releases negative patterns, and your body learns to relax deeply.
2) Address Stressful Situations Directly
While you can’t control everything, some stressors have solutions. If an issue can be resolved, take action. Talk to friends, seek advice, or get professional help if needed.
The Power of Communication
Many stressful situations come from misunderstandings. Learning conscious communication—also called nonviolent communication—helps express your needs clearly while reducing conflict. If you want to dive deeper, the book Nonviolent Communication by Marshall Rosenberg is a great resource.
3) Tune Into Your Body’s Signals
Your body always gives you clues about your well-being. Paying attention to these signals helps you navigate stress before it escalates.
How to Listen to Your Body
Feel what you feel—don’t ignore discomfort.
Accept emotions without judgment—avoid suppressing them.
Stay open—your body communicates valuable messages.
Trust yourself—your body works to support you.
Move mindfully—balance rest and activity.
A simple way to stay present is through grounding exercises. When stress hits, pause and focus on your breath. This creates a gap between reaction and response, allowing your body to return to a calm state.
4) Understand Your Unique Stress Response
Not everyone reacts to stress the same way. In Ayurveda, your mind-body type (dosha) influences how stress affects you.
The Three Stress Types
Vata: Easily anxious, scattered, and overthinking.
Pitta: Gets frustrated, impatient, or reactive.
Kapha: Withdraws, feeling stuck or unmotivated.
Knowing your stress pattern helps you choose the best coping strategies. Take a Dosha Quiz to find out your type and learn personalized ways to manage stress.
5) Prioritize Quality Sleep
Sleep is essential for stress recovery. Yet, many people struggle to get enough deep, restful sleep. Poor sleep weakens the immune system, disrupts hormones, and increases stress levels.
Better Sleep Tips
Stick to a sleep schedule—go to bed by 10 p.m.
Avoid heavy meals late at night—dinner before 7:30 p.m. is ideal.
Write in a journal before bed—clear your mind of worries.
A well-rested mind handles stress far more effectively.
6) Practice Yoga for Mind-Body Balance
Yoga is more than just physical exercise—it’s a stress-relief tool. By combining movement, breath, and mindfulness, yoga calms the nervous system and releases tension.
Getting Started with Yoga
Find a style that suits you—Hatha is great for beginners.
Use online resources or attend a class.
Focus on deep breathing to enhance relaxation.
With regular practice, yoga helps build resilience to stress while improving flexibility and strength.
7) Make Time for Enjoyable Activities
When life feels overwhelming, doing something you love can be a powerful stress reliever. Even a few minutes of a favorite hobby can shift your mindset.
Simple Ways to Add Joy
Listen to music or play an instrument.
Engage in a creative activity like painting or crafting.
Spend time in nature.
Work on a passion project.
The goal isn’t to eliminate stress entirely—it’s to change your relationship with it. With patience and practice, you can respond to life’s challenges with greater peace and clarity.
How to Create More Time for Yourself in a Busy Day
Do You Struggle to Find Time for Yourself?
Are you one of those women who dreams of a relaxing bath, a yoga class, or a massage but can never seem to fit it in?
I hear you—I’ve been there too! Life gets busy, responsibilities pile up, and self-care gets pushed aside.
But here’s the thing: Taking time for yourself isn’t selfish—it’s essential. When you’re constantly rushing, stress builds up, exhaustion takes over, and productivity suffers.
So, let’s change that!
Here are three simple ways to reclaim time for yourself without feeling guilty.
1. Find Your Time Wasters & Take Action
Start by identifying activities that drain your time. It could be endless scrolling on social media, unnecessary housework, or checking emails too often.
Once you spot them, choose to:
Schedule them (set a time limit)
Delegate them (ask for help)
Delete them (let go of what’s not necessary)
When you free up even 30 minutes, you create space for things that truly matter—like self-care.
2. Batch Similar Tasks to Save Time
Instead of multitasking, try batching similar activities together. This helps you get things done faster and with more focus.
Housework: Set a timer and clean for 20–30 minutes
Meal Prep: Cook meals in advance for a few days
Emails & Social Media: Check them at set times, not all day
By grouping tasks, you free up more personal time without sacrificing productivity.
3. Prioritize Your Top 3 Tasks
Every day, focus on your three most important tasks—the ones that move you forward.
This method helps:
Reduce overwhelm
Avoid endless to-do lists
Stay productive without burnout
And don’t forget to celebrate small wins! Take a mindful pause, breathe, or enjoy a well-earned break.
What Will You Do with Extra Time for Yourself?
Now that you’ve created more space in your day, how will you use it?
A relaxing bath is my favorite choice! I set an alarm for 9 PM, switch off my devices, and unwind with an Epsom salt bath. The magnesium helps me relax, detox, and sleep better.
But if a full bath feels like too much effort, try a foot bath instead! Just soak your feet while reading, working, or watching TV. It’s quick, easy, and deeply calming.
Make Self-Care a Habit
Step 1: Prioritize YOU—your health and happiness matter.
Step 2: Schedule self-care—write it in your planner.
Step 3: Use reminders—sticky notes, phone alarms, or bath salts in sight.
Be realistic. You’re one woman, not Superwoman!
The to-do list will always be there, but when you take care of yourself, everything else becomes easier.
Now, go treat yourself—you deserve it!
To Your Health & Happiness,
Julie xx
I have more to share with you! If you want more Self-care tips? Read my Self-care blog! Share it with your friends and family!
Feeling Great Naturopath New Corowa Office & Online Consultations – A Natural Approach to Lasting Wellness
A Natural Approach to Lasting Wellness
Feeling Great Naturopath Corowa, take a natural approach to uncover the true cause of your health concerns. Instead of only addressing symptoms, we dig deeper to identify the root problem.
With a personalized strategy, we include diet adjustments, nutrient support, herbal remedies, movement plans, and lifestyle improvements. Whether you need standalone naturopathic care or a comprehensive approach, we tailor solutions to support your well-being.
Are you feeling stuck in your health journey? Do you struggle with low energy, persistent weight gain, or symptoms that never seem to improve? These common frustrations often indicate deeper imbalances in the body.
What I Can Help You With
Digestive Health – IBS, bloating, gut infections, and food sensitivities Metabolic Support – Diabetes, stubborn weight, and gout Skin & Allergy Relief – Eczema, psoriasis, hay fever, and sinus problems Mental Wellbeing – Anxiety, depression, and mood imbalances Hormonal & Thyroid Balance – Energy crashes, hypothyroidism, and restless legs
Real Success Stories: A Personalized Approach That Works
Jenny’s Journey She struggled with IBS for years. After identifying hidden gut infections and food intolerances, she fully healed her gut and now enjoys a symptom-free life.
Pauline’s Success “I never thought I could give up coffee, but I did!” – Pauline With small, focused changes, Pauline reduced her caffeine intake to just one cup a day—a huge achievement for her!
Here At Feeling Great Naturopath Corowa, we focus on realistic, step-by-step progress. We help you make manageable health changes, ensuring long-term success is achievable and sustainable.
How I Work at Feeling Great Naturopath Corowa
Step-by-Step Support – Small, meaningful changes for lasting results Realistic Goals – No overwhelm, just clear, achievable steps Flexible Consultations – Available in-person and online
“We only get one chance in this body, so you may as well make the most of it.” – Julie Smethurst
Start Your Journey to Feeling Great
Small, consistent steps lead to big transformations. If you’re ready to move beyond frustration and take charge of your health with our natural approach, let’s work together!
Julie xxx (Naturopath, Life Coach, Pharmacist – Feeling Great Naturopath Corowa)
PS. Thank you to my wonderful clients for your trust and support. Helping people live their best lives is my greatest passion, and I’m grateful for the journey we share.
“We’re all just walking each other home.” – Ram Dass
