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Did you know that we can train our bodies and minds to change the way we automatically respond to our environment? A fancy word used to describe this phenomenon is neuroplasticity, or the ability for the nervous system to change its response to stimuli via changes in structure or function. Our brains are neuroplastic, which provides so many with such hope, especially to those who feel they are a slave to their emotional triggers or those who have suffered from brain injuries.

We must understand how we can promote neuroplasticity, so we can take action in the betterment of our brain and neurological health! Several important factors that contribute to neuroplasticity are:

• Nutrition
• Exercise
• Belief Systems
• Sleep and circadian rhythm
• Use of creativity
• Having a sense of purpose
• Stress management

When we eat foods that promote the health of our brain and the integrity of the blood-brain barrier we are optimizing our ability to promote neuroplasticity. Such foods that...

While we are not fans of fad diets, especially for the sole purpose of temporary weight loss, there are specific approaches to nutrition that may benefit those who struggle specifically with brain and mental health disorders. There has been extensive research on the role of the ketogenic diet, or a low-carb diet in healing neurological and brain disorders. Although many people are familiar with the ketogenic diet strictly for weight loss, its original intent was actually to reduce symptoms of epileptic seizures.

A major reason why a low-carb diet may improve mental health symptoms is that insulin signaling is significantly impaired in those dealing with depression, anxiety, Alzheimer's, and even bipolar disorder and schizophrenia. Insulin signaling works differently in the brain than in the blood. Studies have shown that a poor diet contributes to insulin resistance in the brain before insulin signaling in the blood is impaired. This means that our brains are impacted...

With longer nights and shorter days, no matter how warm the climate you may be living in during the winter months, you may find yourself feeling more tired, lethargic, and a little blue with decreased sunshine. Usually, we associate a low mood and even seasonal affective disorder (SAD) with low levels of vitamin D from less sun exposure. However, there is more to it than just low vitamin D levels. Having a greater understanding of the role of light exposure and sun exposure allows us to have a plan of action when entering into the winter months in order to protect our mood, hormone balance, and energy.

Our skin is our largest organ, and it has a profound ability to stimulate hormone production under specific conditions. Studies show that increased UVB exposure from safe levels of sunlight exposure encourages testosterone production, leading to improved mood and feelings of motivation, increased energy, and maintained libido through improving hormone balance.

Now that...

Many of us struggle to set boundaries in our lives, whether it be with our friends, family members, or coworkers. This is because many of us have trouble understanding the true benefits of having healthy boundaries. At their core, boundaries are simply a way to take ownership of our own mental, physical and emotional well-being by setting limits on what we will and will not allow ourselves to be subjected to.

While establishing boundaries can seem intimidating at first, there are many ways that we can do so in a kind and compassionate manner. This will definitely be a challenging and maybe even messy process, as it will feel quite uncomfortable for you and others initially. You may not be used to communicating assertively, and others may not be used to you speaking up for yourself or saying "no" when you do not have the capacity to take on their request. One key mistake that many people make when trying to start setting boundaries is expecting others to immediately adapt to...