In 1982, a wonderful woman named Anne Herbert incited others to be kind with her words: “practice random kindness and senseless acts of beauty”. She must have known that random acts of kindness boost well-being. Now there are placemats, web sites, foundations and videos about random acts of kindness. But what is a “random act of kindness”? These senseless acts are inconsistent, spontaneous actions designed to offer kindness towards the outside world. The outside world includes friends, family, groups, total strangers, and animals alike. https://www.rd.com/article/free-random-acts-of-kindness/

Examples of Kind Acts

• Hold a door open for the person behind you
• Pay for the car behind you in the drive-through
• Offer to let someone go in front of you at the grocery store
• Offer a neck massage to a stressed friend
• Bake cookies for the entire office
• Help a person in need pay a bill
• Offer to cook or clean for a sick neighbor
• Randomly clean the trash out of your neighbor’s yard, or anywhere you see it rolling around
• Suprise your friends with a yard sign
• Leave an exceptionally big tip for your favorite server, or any server
• Write an excellent review
• Play games with the neighbor kids so their mom can have some quiet time
• Sit and talk with an elder-you may receive more than you give
• Give an essential oil massage (aroma touch) http://www.mydoterra.com/denisekuhn

Kindness and Well-Being

Well-being has no singular definition. However, it is generally considered a state of satisfaction. One that includes the presence of positive emotions, positive feelings, and fulfillment.

Random acts of kindness improve physiological well-being by causing the brain to release “happy hormones”. A few of these hormones include:

• Oxytocin
• Serotonin
• Endorphins
• Nitric Oxide Mask with the Molecule of the Year (1992)

In a nutshell, the release of these hormones improves health for the recipient and the philanthropist, alike. These effects include feelings of greater:

• love
• awe
• self-esteem
• energy
• calm
• happiness
• self-worth
• security
• relationship satisfaction
• overall health

My Experience with Random Acts of Kindness

A few days ago, I offered the person behind me to go before me at the checkout stand. My random act of kindness was immediately and unexpectedly topped by his gift of a fresh, crisp $100 dollar bill to cover the cost of my groceries. After bagging and loading my groceries, and then processing my thoughts, I realized the checker needed recognition for her crucial participation in this “random act of kindness collaboration”. She could have easily pocketed the money, but she did not. She allowed the ripple of kindness to resonate.

In light of the checkers honesty and honor, I returned the cart appropriately and went back into the store. Her actions inspired me to appreciate her with some true, but kind words and a little monetary gift. I am hoping that the ripple of kindness continues to exponentiate to a multitude of other people in need for a boost of Oxytocin.

Practicing Random Acts of Kindness

As an author, a health coach, and a lover of kindness, I challenge you to indulge yourself with one random act of kindness this week. Please return to this post and share your experience! I cannot wait to see your ideas and hear your results! Until then-I hope you continue the journey to finding your fantastic!

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Stress is a natural human response. It’s how we protect ourselves from danger and to ensure that we’re aware of the world around us. Stress can be real, or perceived. Real stress is running from a hungry lion. Perceived stress is pressuring yourself into believing you are running from a hungry lion. In either case, stress can be detrimental to long-term health.

Since stress can stop one from getting a good night’s sleep, understanding stress busting tips for bedtime bliss is critical. You see, sleep deprivation increases your chances of chronic stress, long-term ailments, anxiety, depression, heart conditions, and more.

Three Bedtime Bliss Tips

Jot trapped thoughts down

Writing trapped thoughts down can make a huge difference to your stress levels. Creating a to-do list of the trapped things you want to do tomorrow, allows you to release the worry about forgetting anything important.

Next, consider journaling. By writing your thoughts and feelings down in a structured way, you can bring your stressful thoughts to the surface. Then, at a later time, when sleep is not an issue, you look for creative ways to overcome your challenges.

Ghost the phone

Want to enjoy a healthy bedtime ritual? Ghost your phone! Remove the glue holding the smartphone to your hand, and just forget it from an hour before bed until morning! The blue light and the mere presence of the phone is not the best for our sleeping patterns.

When you’re browsing through alerts and messages or checking out social
media, your brain is harder to switch off. The overwhelm and the promise of new
experiences as you continue to scroll prevents relaxation and shutting down for the night.

Try some tea and a good book

To sleep better, replace your phone habit with reading a light-hearted book, or a textbook. Stick to topics that do not interest you. Anything that really grabs your attention may tempt you to stay awake to get to the next chapter. A book stops you from focusing on bright screens and blue light when you’re trying to relax.

Combine your book with a delicious cup of caffeine-free tea. You can try tons of flavors, ranging from lavender tea, to chamomile, valerian, and more. There are many delicious, custom-made blends made for those who
struggle with stress and sleeping issues.

Winding Down

The next time you feel stressed at bedtime, try one of these three tips, alternate nostril breathing, and essential oils to settle your mind and body for a good night’s rest! https://kuhntastichealth.com/practice-feeling-relaxed-in-stressful-situations/

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Last week, I created two posts regarding shame. One included a picture of a thorny cactus with beautiful purple flowers. The thorns represent shame. The purple adornments are “The Flowers of Change”. I had no idea how many people would resonate with this symbolism. One post boasted 948 likes and the other accrued 608 connections. It looks like I’m not alone when it comes to the shame-game!

A Valuable Lesson

Although I have studied the work of Berne’ Brown for quite some time, I failed to realize how wide-spread the ravaging effects of shame truly are. To learn more about Berne’ Brown and her shame research, go to https://brenebrown.com/podcast/brene-on-shame-and-accountability/ . People living with shame are definitely not alone. Shame is not limited to one demographic. It affects mothers, fathers, children, high achievers, social butter-flies, recovering drug addicts, and so many more! However, solutions are hard to find. Medicinal band-aids are often the go-to with allopathic interventions. Fortunately, as the artist formerly known as Prince would say…. “But wait, there’s something else…”

High Vibrational Frequencies and the Flowers of Change

When a person is experiencing low vibrational frequencies, as when feeling shame which is actually a near death experience, medicine won’t work as quickly as an essential oil will. The simple act of inhaling the sweet, calming aroma of rose essential oil immediately affects the brain. Nothing has to be digested or absorbed. The molecules instantaneously move from the cribriform plate in our nose to the limbic system and amygdala in our brain. Within 3-30 seconds we can experience an emotional reset. Furthermore, we can continue to inhale the aroma time-and-time again without toxins or negative side effects. The 20 MHZ vibration of shame is no match for the continued assault of the 320 MHZ rose essential oil. http://www.mydoterra.com/denisekuhn

Focused Breath and Deep Reflection

Obviously, essential oils are carried into the brain via the breath. However, the breath offers a host of other beneficial attributes-if done properly. Keeping the mouth closed and using the nose is key. This style of breath activates the diaphragm and inhibits the “stress hormones” that make us feel as though we are running from a tiger. The direct connection of the diaphragm to the brain via the Vagus nerve allows us to consciously change our thoughts. We can dampen racing, out of control ideas and reactions by inhaling and exhaling through the nose. By Slowing the breathing pattern, one can enter into deep reflection and healing on the physical, emotional and spiritual levels. Mask with the Molecule of the Year (1992) Five Simple Stress Squelching Strategies

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Your digestive system is a key component of your overall health. Gut health affects
the immune system, the brain, the skin, the circulatory system and more! In fact, research has determined that your gut controls so many functions that it is often referred to as the Second Brain“! So, take a moment to see if one, or more, of these ten tips to restore gut health can help you!

Symptoms of Diminished Digestive health

Do you experience any of the following symptoms on a daily or weekly basis?

Constipation
Diarrhea
Bloating
Gas
Reflux

It’s not unusual to experience an occasional issue after eating a large meal or poorly cooked food.
However, if you experience these symptoms regularly, then it’s time to talk to a healthcare professional.

On the other hand, if you’ve been feeling “off” lately, you can use these ten tips to restore gut health and strengthen your general health at the same time!

Try these Tips for Gut Health and healing:

Check your medications-Many medications can disrupt your digestive system

If you are experiencing digestive discomfort that you believe is from one of your medications, discuss it with your doctor. You may be able to adjust the medication that is causing the digestive issue.

If you have been exposed to antibiotics, be aware that they affect digestive systems. A single day of antibiotic use alters the digestive system for 6 weeks. Also, be aware of antibiotics in meat and dairy products.

Check for food allergies-Detecting food allergies may be difficult.

You may have a food allergy or sensitivity that is disrupting your digestive
system. Your body is bio-individual, so you may not display all the typical food allergy symptoms. One way to determine if you have a food allergy is to attempt an Elimination Diet. Although initially difficult, the results are usually very helpful in restoring gut health, immune health, and feelings of overall well-being.

If you suspect a food allergy is present, discuss it with your favorite health-care professional. Guidance is often very helpful for handling difficult dietary changes.

Remove sugar and refined carbohydrates-Bad Bacteria in your gut thrives on sugar

Although difficult, to heal your gut, it is imperative to change your diet. As Momma said, we are what we eat!

Cutting out sugar and refined carbohydrates is the first step to
strengthening your gut, immune, and brain health. You will reduce yeast growth in the gut, blood sugar issues related to the pancreas, and tight clothing related to that roll around the mid-section!

Add fiber-Your digestive system needs fiber to function properly

Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole
grains have the fiber you need. You can also supplement with Organic Psyllium Husk or high-quality fiber supplements.

Try digestive enzymes-Your stomach may need a boost

Your gut may be lacking the necessary enzymes to digest your food effectively. Your favorite health practitioner can recommend enzymes that help restore your digestive juices to break down food BEFORE it enters your intestines!

Try probiotics-Your intestines may need support

You can find probiotics in a variety of fermented foods such as kimchi and
kombucha. Fermented foods are fun and easy to make at home! You can also find them in yogurts, Keifers, and some non-dairy alternatives.

You may also supplement with high quality probiotic supplements that contain a pre-biotic food source with a variety of bacterial strains.

Avoid fast food and processed food-Your gut will love you

These foods have high levels of salt and fat and are hard to break-down. Additionally, the processing eliminates vital nutrients and can make your gut feel worse.

Chew carefully. Chunks of food do not pass through the intestines easily

Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food more completely, allowing nutrients to be unlocked and waste to be passed easily.

Experts recommend chewing each bite of food 20 times, at the least! Take that time to really feel the food in your mouth. Assess what flavor profiles you identify. Feel the texture of the food. Enjoy the pleasure food provides with every single bite!

Eat food according to the season– Eat cold when warm and warm when cold

Although eating cold food can generally put more stress on your digestive system, our metabolism often responds well to seasonal foods. Eat what is naturally growing in your area to support your system in time with nature. Colder foods in the summer and warmer foods in the winter may digest easier and create greater feelings of well-being.

Sit down to eat– Give thanks and honor to your food

Sit down and honor the food that is in front of you. Take a second to think about all that went into the process and preparation of the food you are receiving. Take a second to let your body relax so you can fully enjoy your food. Rather than hurrying through your meal, savor it. Allow your body to slip into a more parasympathetic state so that your food will digest and optimally nourish each cell in your body, without any digestive dismay!

Synergize Health Care with Self-Care

If you’re experiencing digestive issues, discuss them with your doctor. However, medication is not always the best option. Proton pump inhibitors come with many risks including cognitive decline and loss of bone mass. With hard work, including use of the Ten Tips to Restore Gut Health listed here, your digestive
system may be able to heal on its own. Following these tips will help you return your gut back to a healthier state and then maintain it for a long time to come! Try Digest Zen Chewable Tabs by doTERRA to assist with digestive upset, even where your PPI leaves off!

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Feeding your face is a huge expense over your lifetime. Think about it, finding healthy food on a tight budget is important. Once you start buying your own food, you’re generally stuck with that responsibility for the rest of your life. If you purchase your own food for 50 years, the cost adds up to $530,000 if you spend $200 per week. And that does not even include feeding the rest of the faces in your tribe!

Needless to say, working to save a little money each week can add up to a lot of money over 50+ years!

The Push-It’s Important to Eat Healthy Food

Of course, it’s also important to invest in healthy food. Consider that nearly every cell in your body is composed entirely of the foods you’ve eaten, the beverages you’ve drank, and the air you’ve breathed. As “momma said”, you are what you eat, so eat good food!

Eat well and Save with these Techniques

Eat at home

The food in a restaurant is generally more expensive than what you can prepare at home. Restaurants have overhead. They have to pay employees, utilities, rent or mortgage payments, taxes, maintain a parking lot, and make a profit.

• Perhaps restaurant food may taste better than the meals you prepare at home, but you can just take that as a challenge to increase your chef skills. https://kuhntastichealth.com/wp-admin/post.php?post=2068&action=edit
• At home, you can use healthier ingredients than your local restaurants choose to use, and you know exactly what you are getting.
• Making food at home can be FUN! Make meal prep a time to connect.

Buy in bulk

A large bag of rice or potatoes costs less per pound than a smaller bag. Stores like Costco and Sam’s Club have a lot of great deals if you can handle larger quantities of food. Having a large freezer and pantry can certainly be helpful if you’re going to take advantage of this tip.

Have a garden

A garden is practically free from a financial standpoint, but it does require some labor to prepare the soil and to plant the seeds or seedlings. A garden also requires time to deal with the weeds, water, fertilize, and harvest the food. Be sure to check what grows best in your climate zone to get optimal results. Planting in mobile containers may also help increse the longevity and production of your harvest.

• The advantages are great cost savings, access to high-quality food, and you’ll get some exercise, too. Children love gardens, too

Substitute other ingredients for meat

Meat is expensive. Fortunately, there are sources of protein other than meat. Beans, lentils, eggs, and some types of fish are considerably less expensive and often healthier than most cuts of meat.

Buy whole foods

A whole chicken costs less than all the parts cost separately. A block of cheese is less expensive than shredded cheese. A bunch of Broccoli is more cost effective than a bag of Broccoli Florets. Don’t be afraid to eat the stems! They are delicious, too!

Take advantage of sales

There’s always something on sale. The meat section often has meat with a reduced price of 50% or more because it needs to be sold the next day. Buy and cook it that night or put it in the freezer.

• There’s always one type of apple or grape on sale. You never know what’s going to be on sale from week to week. Keep your eyes open and take advantage of those sale
• Don’t be afraid to visit the 99 cents store! There are many weekly deals on organic fresh produce and other healthy fare.
• Check out Aldi for excellent prices on organic, healthy foods! They always have excellent prices on nice coffee, dark chocolate, cheese, and select meats.

Avoid highly processed foods

A can of soup has a lot of different ingredients, the contents have already been cooked, it has to be put into a can, and there are a lot of additives to keep the soup from spoiling. All of that isn’t inexpensive, and the additives make the soup less healthy. Check the sodium content and the sugar content in your cans of soup for further evidence!

Use essential oils in the place of fresh spices and herbs

Fresh spices and herbs are healthy and tasty. However, they are not always available or cost effective. Instead of purchasing an entire bunch of Cilantro, when only a sprig is needed-turn to essential oils! Essential oils taste great, stay fresh for years, and offer a myriad of health benefits! They work well in dressings, drinks, desserts, sauces, and more!

Wrapping Up-Inexpensive Food can be Healthy

The foods you eat have a huge impact on your health and your bank account. There are many ways to limit your grocery bill without compromising on the quality of the food you put into your body.

Inexpensive food can be healthy and satisfying, so avoid the belief that good food and
enjoyment has to be costly.

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Self-care isn’t just about the little daily activities like brushing your teeth or combing your hair. True self-care is for the deeper needs within you. Bio-individual self-care is caring for your soul, your deepest self, and your very being.

Building a Solid Self-Care Plan

Defining self-care and its importance reminds you of what you want to accomplish. After all, you have personal goals, core values, and a deep purpose in your life. This plan reminds you about what you need to do and focus on to take care of you. Using a day planner or making notes to yourself can remind you of your goals and the things you need to do to take care of your body, mind, and soul. One is not more important than the other!

• Your self-care plan gives you a solid foundation for what you want to do and how you can accomplish it.

Inspirational Quotes for Creating Self-Care Success

You should also provide yourself with inspirational quotes and affirmations. Surrounding yourself with these reminders is the spiritual food that keeps you focused on your own personal well-being. Not only do you have the reminders of what to do, but you also have little pieces of inspiration around you to remind you of why you are trying so hard.

Motivational Pictures to Improve Self-Care Outcomes

In addition to inspirational quotes, you can hang motivating pictures throughout your home and office. These pictures may be of exotic places you’d like to visit someday, or tranquil images of nature.

Your pictures may be something that you want to attract into your life or may remind you of a positive memory from your past. You can also have a photo of your family to remind you of what’s important to you.

• Your self-care plan should inspire you and remind you of why you want to take care of your body, mind, and spirit.

Tracking Your Progress Provides Evidence of Self-Care Success

Another aspect of your self-care plan is tracking your progress. Let’s say you have a hard time getting motivated to exercise. By keeping a log of your exercise time, you can keep yourself focused on achieving a healthier you.

A food journal is also a good way to track your food choices so you can remind yourself that you need to eat nutritious foods. In addition, you can use a journal to record your mental and emotional health. Write down what’s going on inside of you so you can evaluate your feelings and proactively take care of your mental health.

• Your self-care plan tracks your progress to help you stay on track toward your goals.

Creating a Personalized Self-Care Plan

You may need to find a source of motivation to help you initiate your self-care plan. For some, beginning any new task may be overwhelming. In addition, you’ll want to have multiple types of motivation along the way to help keep you on track.

First, reflect on what has successfully motivated you in the past. Use this success as your motivation toward the things you need to do to take care of yourself now.

A good way to help you stay on track is to have a family member, friend, spouse, or health coach hold you accountable. If you back-slide in your efforts to proactively take care of yourself, they will remind you of your goals so you can renew your focus and get back on course.

It’s important to have some basic structure in place for successful self-care. If you cannot take care of yourself, you will not be able to take care of anyone else! A good self-care plan will provide you with the endurance, attitude, and energy to enjoy life and reaching your loftiest goals!

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Relaxing the Body

I release my tight muscles. I stand up to move around when I am sitting for extended periods of time. I implement exercises I can do sitting at my desk or driving in my car.

I move to build my strength.  In doing so, I develop a powerful core to take pressure off the rest of my body. This slows down the aging process.

I work to improve my balance. As a result, I avoid injuries and feel steady on my feet.

Releasing the Breath

I practice inhaling and exhaling through my nose. I practice long, slow, and deep breaths. With this action, I release negative thoughts, tension, and anxiety. Through the breath, I also build my core.

I scan my body for any areas of pain or tightness. I use self-massage or a foam roller to loosen tight areas and restore my mobility.

I align my posture to make daily activities easier for my body. I sit with a long spine. I gently lift my chest, widen my collar bones, and expand my ribs. I use proper form with a straight spine when I lift heavy objects. https://ftstreaming.com?via=denise

Mental and Physical Connect

I support my body when sleeping. Rather than lying on my stomach, I protect my back and hips by resting on my side or my back. I use pillows to support my spine and my joints. I rotate my mattress regularly and replace it when needed.

I release mental stressors through my breath, my words, and my choices. Letting go of this mental stress also releases my physical stress.

Today, I listen to my body. I consciously make healthy choices that keep my body physically fit and limber.  This makes my body feel light and relaxed from my head to my toes. https://kuhntastichealth.com/wp-admin/post.php?post=1660&action=edit

Questions to reflect upon:

1. What can I do to make my work environment more ergonomic?
2. What is the part of my body that tends to store tension most?
3. What would I say to my body if I wrote it a thank you letter?
4. What natural remedies can I use to support and relax my body?

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Nitric Oxide Production in the Human Body

Nitric Oxide production happens via one of two different physiologic pathways. The first involves Nitric Oxide Synthase and a very complicated chemical reaction that happens in our endothelial cells. The second is a food-driven pathway that uses bacteria to turn nitrates into Nitric oxide. Each production line makes 50% of the body’s total nitric oxide content. In this article, we will focus on the production of NO from the paranasal sinuses as we breathe, the endothelial cells in the blood vessels as we move, and by the bacteria in the digestive tract as we eat.

Breath and The Molecule of the Year (1992)

Many practices such as yoga, breath work, and prayer are known to facilitate improved sates of health and mental stability. Now, science supports the efficacy of these nasal breathing practices. For example, a study by Lundberg (1994) showed that a tracheostomy patient demonstrates the lowest single breath volumes of NO from the tracheostomy, intermediate volumes from the open mouth, and highest volumes from the nares. In an additional study, NO measures taken directly from the ostia in the paranasal sinuses. The sample found NO levels at 25ppm. What’s more amazing is that every sequential exhalation from that sinus produced the same level of NO! Now, it’s clear that NO production occurs in the paranasal sinuses. Consequently, it is also evident that maintaining clear airways and proper breathing technique is critical to NO production and maintenance of optimal health.

Breath Tips to Remember:

• Nasal Diaphragmatic Breathing– Remember to breathe IN and OUT through a closed mouth. Try to maintain this practice even when sleeping and exercising! Note that there are exceptions. Mouth breathing is necessary when talking, singing, or swimming. Contact me for more information on breathing techniques and breathing practices to reach your health goals! www.kuhntstichealth.com
• Humming– One “hum” can express as much NO from the paranasal sinuses as silent breathing can do in 5-30 minutes.
• Nasal/sinus patency–
  • Diffuse doTERRA Breathe. This blend contains essential oils such as laurel leaf, Peppermint, Melaleuca, Lemon, and Cardamom. these oils have long been studied for their abilities to open and soothe tissues of the respiratory system while combating airborne pollutants. http://www.mydoterra.com/denisekuhn
  • Steam tent with MOP-L.  Heat water just short of boiling. Add one to two drops each of Melaleuca, Oregano, Peppermint, and Lemon. Tent your face carefully over the cup and breathe gently for 5 minutes to release clogged sinuses.

Movement and Nitric Oxide

Most of us already know that exercise is good for us. However, we may not know what type is good for us, or why. At a foundational level, exercise improves blood flow. Under the proper conditions, this improved blood flow boosts the stimulation of NO in our bodies. This NO boost leads to improved brain function, cardiovascular function, Immune function, sexual function, pain modulation, energy production and disease management.

Optimal movement levels for Production of the Molecule of the Year

Optimal movement for NO production involves moderate intensity exercise (50% VO2 max) performed for 30 minutes 5-7 times per week. Low intensity exercise does not work. On the other hand, high intensity exercise works, but is accompanied by oxidative stress and cellular inflammation. For many, thirty minutes of exercise 5 days per week is a difficult goal to achieve. Fortunately, there are some “biohacks” that insure optimal NO levels and optimal physical health. As with any exercise program, check with your physician before initiating anything new.

Exercise Tips to Remember:

• Blood flow resistance training with B-3 Bands– Blood flow resistance training (BFR) has been around for decades. Additionally, it is scientifically proven to be safe and effective for a variety of health goals and health conditions. These conditions range from brain health to muscular activation. BFR decreases the time, the intensity, and the effort needed to stimulate NO production. Workouts are completed in as little as 4 minutes, with all the benefits of traditional exercise modalities.http://ltl.is/qwxhp7g
• Nitric Oxide Dump-This technique, developed by Dr Zach Bush, is a high intensity, short duration activity.  It uses alternating sets of rapid arm and leg movements lasting 3-4 minutes at a time. It is performed 3 times a day with a 2-hour break between sessions. https://www.youtube.com/watch?v=PwJCJToQmps
• Bhastrika Breath– Bhastrika, also known as the “Breath of Fire”. It is a nasal breathing technique that increases circulation, metabolism and energy. It may also be beneficial to the production of NO when other techniques are not practical. This technique can be used as a pre-workout warm up to “prime” the paranasal sinuses and the endothelial cells for optimal NO production and transport.

Food and The Molecule of the Year (1992)

Eating foods that contain high levels of Nitrate is very important the body’s ability to produce The Molecule of the Year (1992). No, it is not okay to run out and purchase large quantities of hot dogs, bacon, or processed meats. These are not the “nitrates” you are looking for (picture Obi-Wan)! The nitrates we are looking for are found in the foods that “mamma said” to eat! The list of nitrate containing plants include beets, leafy greens, spinach, spirulina, cabbage, garlic, onions, celery, and cress.

Food Tips to Remember:

• Dark Chocolate– This tasty treat contains flavonoids necessary for optimal NO production. Be sure it’s 70-80% cacao. Eat up to 30 mg/day
• Citrus Fruits-Vitamin C is critical to the production of endogenous NO production.
• Watermelon– Studies show that 300mg watermelon juice per day assists with the amino acid L-citrulline that is critical for NO production pathways.
• Pomegranate-Antioxidant content is beneficial for optimizing health and NO synthesis.

In recent years, the food grown in factory farms is less nutritious that it has been in years past. As a result, supplementation to support the production of NO is recommended. Supplements and antioxidants help increase the stability of NO while slowing its breakdown in the blood stream. Helpful supplements include:

• Vitamin C-improves cellular communication
• Vitamin E- decreases cellular damage from free radicles
• Glutathione- detoxifies every cell in the body
• Polyphenols-an antioxidant that decreases risk of cancer and cardiovascular disease

In Conclusion-Molecule of the Year (1992)

In conclusion, the Nobel winning Molecule of the year (1992) is very important to the optimal health of many body systems. To Mask with the Molecule of the Year, we must employ nasal breathing, appropriate movement, and healthy dietary choices. As we implement these optimal health practices, the gap between “health span” and “life span” will be minimized. Please contact me at denise@kuhntastichealth.com with any questions regarding this article, products I use, or the coaching techniques I practice. Eleven Solutions to Ease Pain Naturally

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Daily brain breaks are key for mental and emotional health. It’s not as though they’re a requirement, but for many people, they’re a necessity. This is because giving your mind a rest throughout the day allows it to recharge and stay focused.

Mental brain breaks are key to keeping a positive attitude and a positive mind.

When there are days that you wake up feeling sluggish, it might be because your brain is overloaded by thoughts and emotions. 

So many people tend to push through the day and just “get through,” but all they’re really doing is causing themselves to get even more tired and stressed. Taking a few moments each day to yourself is perfectly fine. 

Believe it or not, your brain welcomes a daily break to reboot and recharge!

Consider these ideas: 1. Your brain can only handle so much. Have you ever been so stressed out that suddenly you had a headache? This is your brain telling you that it’s overloaded and needs you to stop.
● Take this as a serious cue to slow down and rest.Take a walk, take a nap, or just remove yourself from the stressful conversation or thought.
2. You can program your brain. If you’re giving in daily to the constant gossip and chatter, your brain is going to be programmed to crave that kind of stimulation.
● Instead of filling it full of those kinds of ideas, try to put some good stuff into your brain as well. Read positive articles, have meaningful conversations, and put a good book in your bag to read and learn from.
3. When your brain is tired, so are you. If you allow your brain to get weighed down, it’s going to trickle over to the rest of your body and have the same effect overall.
● Once that happens, it’s really hard to climb back up that emotional hill. Mental exhaustion is a real thingthat people do battle and once it happens, it can start to become a trend if you don’t turn it around quickly.
4. Everything needs a break. Ask any successful person and they’ll tell you that taking a brain break is key. Walking away from whatever you’re working on to recharge and reboot means that you’ll come back with a fresh mind and perspective.
● This is huge when you’re working on a project or something that is relying on data-driven facts. You can only stare at numbers for so long before your body and brain are going to send you signals that it needs a break.
5. If you don’t get enough sleep, your mind can start to play tricks on you. People who are overly exhausted tend to have trouble thinking correctly, functioning, or even deciding the difference between what is true and not true.
● Research has shown that most adults need 7-9 hours of sleep each night to feel and think at their best. If you have trouble meeting that minimum, try taking a short nap during the day to give your mind and body some much-needed rest. 

Understanding that your brain deserves to be treated carefully is the first step. Then, you can take the steps towards getting a schedule of brain breaks set up for yourself daily. 

The moment that you feel as though your thoughts and emotions are becoming too much for the day is a huge signal that it’s time to walk away from whatever you’re doing and give yourself some peace. 

Your brain deserves to be the center of your attention since it controls all your decisions, thoughts, emotions, and bodily functions. So give your brain a break! It deserves one!

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