by Feeling Great | Aug 20, 2023 | Cognitive Health
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.
Click here to schedule your appointment!
Final Thoughts
Your brain isn’t stuck the way it is—you have the power to improve its health, clarity, and function. By making simple lifestyle changes, you can:
- Think faster & stay sharp
- Feel happier & more balanced
- Improve focus & prevent memory decline
Start small, be consistent, and watch your brainpower transform!
If you want to read about 8 Questions to Ask Yourself When Anxiety Strikes? If this article helped you, please share it with someone who could benefit!
💙 Julie xo
by Feeling Great | Jul 17, 2023 | Cognitive Health, Gut Health
The Antidepressant Dilemma: Mood & Gut Connection – What Are Your Options?
Feeling Stuck? Let’s Explore Your Choices with Mood & Gut
Struggling with low mood, anxiety, or brain fog? Feeling like you’re on an emotional rollercoaster? Maybe you’ve visited your doctor and now have a prescription for antidepressants in hand. But is that your only option?
After 20 years dispensing antidepressants, I saw firsthand that while they may help in the short term, they often don’t provide lasting happiness. That’s why I stepped away from the counter and now offer natural, long-term solutions to support mental well-being from the root cause.
Your Mood & Gut: The Connection You Need to Know
Before making a decision, consider this—your gut health directly affects your mood. Ever had a “gut feeling” or butterflies in your stomach? That’s because your gut and brain are constantly communicating.
Here’s something groundbreaking: 90% of serotonin is produced in the gut—only 10% comes from the brain! Yet many antidepressants work by recycling serotonin in the brain, rather than supporting the gut where most of it is made.
It makes sense to optimize gut health first, rather than applying a quick fix that doesn’t address the root issue.
6 Natural Ways to Support Mood & Gut Health
1. Cut Down on Sugar & Processed Carbs
- Swap biscuits for an orange, or cake for veggie sticks and hummus. Studies show high sugar intake can increase the risk of Alzheimer’s and mood disorders.
2. Eat More Fiber-Rich Foods
- Load up on vegetables, fruits, nuts, and whole foods. A good rule of thumb? One handful of protein, three handfuls of veggies per meal.
3. Increase Healthy Fats
Your brain thrives on good fats like:
- Avocados, eggs, nuts, seeds, and coconut oil
- Omega-3-rich foods like salmon and flaxseeds
- Avoid fried foods and hydrogenated oils found in packaged snacks.
4. Move Your Body Daily
Exercise boosts brain health and energy. Try:
- 20 minutes of aerobic activity (walking, jogging, dancing)
- Keep your heart rate at 180 minus your age for optimal benefits.
5. Practice Gratitude & Stress Management
High stress damages gut bacteria and increases inflammation. Daily habits like:
- Gratitude journaling
- Meditation or deep breathing
- Forgiveness and compassion
can make a big difference in balancing emotions.
6. Minimize Gut Disruptors
Certain medications and lifestyle habits harm gut health. Reduce or avoid:
- Acid-reducing meds (Nexium, Losec, Ranitidine)
- Antibiotics unless necessary
- Processed foods and trans fats
Need Support? Let’s Create a Plan Together
If you’re looking for natural, sustainable solutions to support your mood, energy, and gut health, I can help! Book a consultation at my naturopathic clinic in Corowa or schedule an online video call.
I’ve helped thousands of clients regain their well-being, and they’ve never felt better. Supporting your body naturally beats a temporary fix every time!
Read about 4 Antidotes when Feeling Stuck, Overwhelmed, and Depress? or you can also read the Mental Health Holistic Approach and if you find this is helpful, we love to hear your thoughts!
CLICK HERE to book your personalized health plan.
Wishing you a healthy, happy day!
Julie xx (Naturopath, Life Coach, Pharmacist)
PS: Did you know you absorb the microbiome of those around you just by breathing? The human body is truly fascinating!
by Feeling Great | May 31, 2023 | Cognitive Health
Brain Fog Treatment – 8 Causes & 7 Ways to Clear It
Feeling Forgetful & Foggy? You’re Not Alone
Have you ever walked into a room and completely forgotten why you’re there? Or found yourself searching for your keys for the third time today? If so, you might be experiencing brain fog.
Many people struggle with mental fatigue, forgetfulness, and difficulty concentrating, making even simple tasks feel overwhelming. It’s like trying to think through a smokescreen—frustrating and exhausting.
Brain fog isn’t a medical condition itself but rather a symptom of an underlying issue. It can last for hours, days, or even weeks, depending on the cause.
Is It Time to Clear Your Mind? Let’s Find Out.
What Causes Brain Fog?
Brain fog can be triggered by lifestyle habits, nutritional deficiencies, or underlying health conditions. Here are the eight most common causes:
1. Lack of Quality Sleep
Poor sleep reduces brain function, making it harder to focus, remember, and process information.
2. Dehydration
Even mild dehydration reduces cognitive performance, leading to slower thinking and memory problems.
3. Chronic Stress
Prolonged stress raises cortisol levels, which can disrupt brain function and contribute to foggy thinking.
4. Food Sensitivities
Undiagnosed food intolerances can cause inflammation, bloating, fatigue, and—yes—brain fog.
5. Gut Infections
Your gut and brain are connected. An unhealthy gut microbiome can lead to mental fog and low energy.
6. Hormonal Imbalances
Menopause, thyroid dysfunction, and insulin resistance can all contribute to poor memory and brain fatigue.
7. Low Essential Nutrients
Deficiencies in iron, B12, and other key nutrients limit oxygen supply to the brain, leading to cognitive issues.
8. Poor Detoxification
A sluggish liver struggles to remove toxins, which can contribute to fatigue and brain fog.
How to Get Rid of Brain Fog Naturally
If brain fog is slowing you down, don’t worry—there are simple and effective ways to clear it. Start with these seven brain-boosting hacks:
1. Improve Your Sleep Quality
Aiming for 7-9 hours of deep, uninterrupted sleep is essential for brain function.
Try this:
- Go to bed at the same time each night.
- Avoid screens an hour before bedtime.
- Keep your bedroom cool and dark for optimal rest.
2. Stay Hydrated
Drinking at least 2 liters of water daily prevents dehydration-related brain fog.
Signs of dehydration:
- Dark urine
- Low energy
- Headaches
Try this: If plain water isn’t doing the trick, add a pinch of sea salt to improve absorption.
3. Eat Brain-Friendly Carbs
Refined carbs (cakes, white bread, sweets) cause blood sugar spikes and crashes, making brain fog worse.
Swap these for:
- Vegetables (broccoli, leafy greens, sweet potatoes)
- Fruits (blueberries, apples, bananas)
- Legumes & seeds (quinoa, lentils, chia)
4. Add Protein & Healthy Fats
Proteins and healthy fats stabilize blood sugar levels, providing sustained energy for the brain.
Great sources:
- Protein: Eggs, chicken, fish, tofu
- Fats: Avocado, nuts, olive oil, fatty fish
Try this: Start your day with a protein-rich breakfast instead of sugary cereals.
5. Move Your Body Daily
Physical activity increases oxygen flow to the brain, improving mental clarity.
Try this:
- Take a 20-minute walk
- Do a 10-minute high-intensity workout
- Join a yoga or gym class
Consistency is key!
6. Manage Stress & Prioritize Self-Care
Chronic stress depletes DHEA, a hormone crucial for brain health.
Try this:
- Take a hot bath
- Go for a barefoot walk in nature
- Practice deep breathing or meditation
Even 10 minutes of relaxation daily can make a difference.
7. Check Your Iron & B12 Levels
Low iron and B12 reduce oxygen supply to the brain, causing fatigue and poor focus.
Check your levels if you experience:
- Ongoing fatigue
- Pale skin
- Dizziness
Try this: Book a blood test to assess your nutrient levels.
When to Seek Professional Help
If brain fog persists despite lifestyle changes, it may be due to underlying health issues. Here’s when to dig deeper:
1. You Might Need a Detox
- Toxins from processed foods, alcohol, and pollution can overload your liver. A guided detox every 6-12 months can reset your system.
Book a detox consultation today.
2. Food Sensitivities Could Be the Culprit
- Brain fog often pairs with bloating, sinus issues, or digestive discomfort. Food intolerance testing can help identify problem foods.
Schedule a test here.
3. Gut Infections Disrupt Brain Function
- A history of stomach bugs, recurrent thrush, or digestive issues may indicate an infection affecting cognitive clarity.
Get tested to restore gut health.
4. Hormonal Imbalances Are Impacting Memory
- Low estrogen, progesterone, or testosterone can impair memory and concentration.
Book hormone testing if you have mood swings, PMS, or irregular periods.
5. Your Thyroid Might Be Sluggish
- Symptoms like constant tiredness, sugar cravings, and feeling cold can signal an underactive thyroid.
Check your thyroid levels here.
6. Thyroid Medications May Need Adjustments
- If you’re on thyroid meds but still feel foggy, your treatment may need fine-tuning.
Get personalized thyroid support here.
Ready to Clear Brain Fog for Good?
Brain fog doesn’t have to be your normal! Start with these simple strategies, and you can also read this Insomnia Struggles share your thoughts with us! and if you need more support, book a consultation today.
📢 Which of these tips are you going to try first? Let me know in the comments!
by Feeling Great | Nov 28, 2018 | Cognitive Health
8 Ways to Let Go of Overwhelm
Feeling Overwhelmed? You’re Not Alone – Let Go of Overwhelm
Let Go of Overwhelm! at certain times of the year, overwhelm can take hold and leave you feeling drained. Many of us experience it, whether from constant distractions, endless responsibilities, or an overactive mind.
When stress builds up, you may find yourself stuck in fight, flight, or freeze mode—or even a mix of all three. The key to breaking free? Learning how to manage your energy, shift your mindset, and simplify your life.
Recognizing the Signs of Overwhelm
If you’re experiencing any of these symptoms, it may be time to take action:
- Feeling anxious or on edge
- Struggling to focus or make decisions
- Constantly stressed and tense
- Irritable and easily frustrated
- Lacking joy or motivation
- Procrastinating or avoiding tasks
Awareness is the first step. Take a deep breath, check in with yourself, and ask—how do I really feel?
8 Simple Ways to Let Go of Overwhelm
1. Pause and Reset
Give yourself permission to stop and breathe. Close your eyes, take deep breaths, and step back from the chaos. Even 15 minutes of quiet time can help reset your mind.
2. Simplify Your Life
Overwhelm often comes from overcomplicating things. Ask yourself, how can I make my life easier? Start small—declutter your space, reduce commitments, or streamline daily tasks.
3. Focus on Priorities
What truly matters? Get clear on your top priorities and let go of distractions. When you focus on what’s essential, everything else feels lighter.
4. Value Yourself
Do you feel the need to prove, perform, or produce constantly? Overcommitting can stem from low self-worth. Shift your mindset by recognizing your value isn’t based on busyness.
5. Choose How You Want to Feel
Instead of reacting to stress, set an intention for how you want to feel. Do you want to feel balanced, calm, free, or playful? Keep this in mind throughout the day.
6. Let Go or Set Limits
Where is your time and energy going? Journal each night to identify what drains you and start saying no to things that no longer serve you.
7. Commit to Less
Are you setting unrealistic expectations for yourself? Avoid overloading your schedule and prioritize what truly brings you joy and fulfillment.
8. Reimagine Your Routine
Create a daily schedule that supports your well-being. Prioritize rest, self-care, and activities that nourish your mind and body. A well-structured routine leads to less stress and more balance.
You Have the Power to Choose
Overwhelm doesn’t have to control you. By making small, intentional changes, you can shift your perspective and reclaim your peace.
Start today—pause, prioritize, and simplify. The more you practice, the easier it gets.
“Promise me you will not spend so much time treading water and trying to keep your head above the waves that you forget how much you have always loved to swim.” – Tyler Knott Gregson
Wishing you a calm and nourishing week ahead.
Julie xx
More blogs about overwhelm? Read this one to help you take back control of your life!
by Feeling Great | Nov 20, 2018 | Cognitive Health
Insomnia Struggles? Here’s How to Fix It
Insomnia Struggles – Your Brain Controls Sleep—Even When You’re Awake
Insomnia Struggles is when your body is tired, but your mind is still active. Sleep is not a luxury—it’s essential. Your brain works hard while you rest, performing vital tasks that keep your body and mind functioning properly.
Dr. Caitlin Tynan Doyle, a Professor of Neurology at Columbia University, explains:
“The brain is actually very active during sleep doing important things. It’s not just resting, and if you don’t get sleep, you don’t function on a number of levels the way you should.”
When you skimp on sleep, your brain and body pay the price. Poor sleep affects:
- Mood regulation
- Immune function
- Cellular repair
- Weight management
- Memory and focus
- Hormonal balance
- Energy levels
- Anxiety and depression
Lack of sleep doesn’t just leave you tired—it can throw your entire system out of balance.
Why Do So Many People Have Insomnia Struggles?
For 30% of adults, insomnia is a daily battle. Many people lose sleep due to stress, anxiety, or an overactive mind. Thoughts race, worries take over, and falling asleep feels impossible.
Studies show that 50% of people experience sleep loss due to anxiety. Some even call in sick or struggle to stay awake at work after a restless night. If this sounds familiar, you’re not alone.
But the good news? Sleep patterns can be retrained.
How Sleep Patterns Work in the Brain
Your brain operates in patterns, known as neural maps. These maps shape your thoughts, emotions, and behaviors, including how you experience anxiety and sleep.
When anxiety is the root cause of insomnia, treating the anxiety first can rewire the brain’s sleep pattern.
The Role of Melatonin and Serotonin
- Melatonin rises at night, making you sleepy.
- Serotonin increases in the morning, keeping you alert.
However, stress, irregular routines, or hormonal imbalances can throw off this cycle, making it harder to sleep.
So, how can you reset your brain’s sleep pattern?
Reprogramming Sleep with Hypnotherapy
Your brain created the sleep problem—so it can also create the solution.
Hypnotherapy helps reintroduce healthy sleep patterns by guiding the brain into the Delta brain wave state, which is linked to deep sleep.
Understanding Brain Waves and Sleep
There are five types of brain waves:
- Gamma & Beta – High activity (alertness, learning)
- Alpha & Theta – Relaxed, creative states
- Delta – Deep sleep and restoration
Through hypnotherapy, the brain learns to move into Delta more easily, allowing normal sleep cycles to return.
How Hypnotherapy Can Help You Sleep Better
I work with both men and women every week to help retrain their sleep patterns. Interestingly, women are twice as likely as men to experience insomnia, struggling to fall and stay asleep.
During sessions, I create a personalized ‘Sleep Protocol’—a series of triggers that signal your brain to enter deep sleep.
As part of the consultation, I also provide a customized sleep recording for your phone. Many patients continue using it for years, especially after late nights, to help them fall asleep quickly.
Ready for Better Sleep?
Your brain is always working—awake or asleep. If it created a disrupted sleep pattern, it can also be trained to restore balance.
Every pattern can be changed. Read this If you’re ready for a change in your life? You can read this Brain Fog Treatment for a clear mind and start the change!
CLICK HERE and book your session with me!
by Feeling Great | Jul 8, 2017 | Cognitive Health
8 Questions to Ask Yourself When Anxiety Strikes
Anxiety can strike suddenly, leaving you feeling overwhelmed, panicked, and out of control. Heart racing, hands sweating, mind spiraling—it’s a feeling many of us know all too well.
But did you know that anxiety isn’t just about thoughts and emotions? Your diet, lifestyle, and health imbalances can play a huge role in triggering anxious feelings.
So, if anxiety keeps showing up too often, too intensely, or for no clear reason, it’s time to dig deeper. Ask yourself these eight key questions to uncover what might be fueling your anxiety and take steps to regain calm.
1. How Much Caffeine, Sugar, or MSG Have I Had?
Caffeine, sugar, and MSG can all send your nervous system into overdrive, leading to racing thoughts, jitteriness, and anxiety.
- Caffeine check – Count your coffee, tea, matcha, chocolate, and energy drinks. Too much? Cut back.
- Sugar overload – If you’ve been on a binge, your blood sugar might be causing mood swings. Balance with protein and fiber.
- MSG sensitivity – If you feel anxious after eating takeout, try swapping Chinese for Thai or Japanese food.
2. Could My Food Be Triggering Anxiety?
Food intolerances can mimic anxiety symptoms, causing rapid heartbeat, dizziness, and brain fog.
- Some people react to gluten, dairy, eggs, or processed foods.
- A simple blood test can identify hidden intolerances.
- A 6-week gut reset may help eliminate anxiety triggers for good.
3. Are My Hormones Out of Balance?
Hormonal shifts can cause mood swings, brain fog, and anxiety.
- PMS, menopause, and thyroid imbalances can make anxiety worse.
- Environmental toxins, plastics, and additives can disrupt hormones.
- Detoxing your body and resetting your hormones can help restore balance.
4. How Much Alcohol Have I Been Drinking?
Alcohol affects the nervous system and can trigger hangover anxiety, blood sugar crashes, and mood swings.
- Sensitivity to preservatives, sulfites, and histamines in alcohol can make anxiety worse.
- Reduce intake and switch to cleaner alcohol options if needed.
- Hydrate well to help your body recover.
5. Have I Been Around Cigarette Smoke?
Nicotine and secondhand smoke can increase heart rate, tension, and anxiety.
- If you’re a social smoker or trying to quit, be aware of how it affects you.
- Spend time in fresh air to clear your system.
- Support your body with deep breathing exercises.
6. Am I Sleep-Deprived or Feeling Run-Down?
Lack of sleep is one of the biggest anxiety triggers.
- Unplug from technology at least an hour before bed.
- Create a relaxing nighttime routine—meditation, reading, or journaling.
- Stick to a consistent sleep schedule (lights out by 10 PM is best).
7. Is My Gut Health Affecting My Mood?
The gut and brain are closely connected—80% of serotonin is produced in the gut.
- Digestive issues like bloating, constipation, reflux, or diarrhea can worsen anxiety.
- Balancing gut bacteria can improve mood and reduce anxious feelings.
- Consider probiotics and gut-healing foods to support digestion.
8. Have I Checked My Nutrient Levels?
Low levels of key nutrients can increase stress, fatigue, and anxiety.
- Iron, B12, magnesium, omega-3s, and zinc all support brain function.
- Simple blood tests can identify deficiencies.
- Topping up essential nutrients can be a game-changer for your mental health.
Time to Take Control of Your Anxiety
Next time anxiety hits, pause and ask yourself these questions. Small lifestyle shifts can make a huge difference in how you feel. You can also read 9 Tips for Your Best Brain Health and if you find it helpful? Let us know in the comments!
Need help figuring it out? CLICK HERE to book a session available via Skype, phone, or in-person. Let’s get you feeling calm, clear, and in control again.
Julie xx
