Tag: mental-health

Feed Your Brain: Simple Daily Habits to Keep Your Neurons Healthy

Nara Anholete | Natural Living

🧠 How Neurons Get Their Energy and How to Keep Your Brain Healthy

Taking care of your brain is one of the most powerful forms of self-care. Your brain controls everything — mood, focus, memory, productivity, and even your overall energy. For it to work well, your neurons need to be nourished and protected.

In this article, you’ll learn how neurons get their energy and, more importantly, how to keep your brain strong, young, and healthy.

🔬 How Neurons Get Their Energy

1. Glucose: the Brain’s Main Fuel

Neurons rely on glucose as their primary energy source. It comes from carbohydrates in your diet.
But it’s not about eating more — it’s about stable, high-quality energy.

When glucose drops, you may experience:
• mental fatigue
• irritability
• difficulty thinking
• dizziness

2. Oxygen

Neurons need constant oxygen to function — even a brief interruption stops their activity.
Movement, good breathing, and healthy circulation are essential for brain performance.

3. Essential Nutrients

Through blood flow, neurons receive a combination of vitamins and minerals that keep them healthy:

  • B vitamins → provide energy and protect the myelin sheath.
  • Omega-3 fatty acids → support cell membranes and synapses.
  • Magnesium → calms the nervous system.
  • Antioxidants → reduce inflammation and protect against aging.
  • Amino acids → form neurotransmitters like serotonin, dopamine, and GABA.

🌿 How to Keep Neurons Healthy

✔️ 1. Choose Foods That Nourish the Brain

Include these in your daily routine:

  • Fatty fish (salmon, sardines)
  • Avocado
  • Eggs
  • Nuts and seeds
  • Berries
  • Olive oil
  • Dark leafy greens
  • Dark chocolate (70%+)
  • Sweet potato or oats (stable energy)

✔️ 2. Avoid Sugar Spikes

Too much refined sugar inflames the brain and leads to mental fatigue.
Choose complex carbs and fiber for steady energy.

✔️ 3. Prioritize Good Sleep

During deep sleep, your brain:
• clears toxins
• repairs neurons
• strengthens memory

Poor sleep accelerates brain aging.

✔️ 4. Move Your Body

Exercise boosts blood flow and releases BDNF, a protein that strengthens and creates new neurons.

✔️ 5. Keep Learning

Neurons thrive when challenged.
Read, learn, listen to good content, take classes — even 10 minutes a day keeps the brain young.

✔️ 6. Manage Stress

Chronic cortisol damages memory-related areas.
Use deep breathing, prayer, meditation, or short pauses throughout the day.

✔️ 7. Stay Hydrated

Even mild dehydration reduces focus, memory, and mental clarity.

✔️ 8. Get Sun Exposure

Vitamin D supports the nervous system and improves mood.

✔️ Daily Checklist for a Stronger Brain

  • [ ] Berries
  • [ ] 1 serving of healthy fats (avocado, olive oil, nuts)
  • [ ] 1 egg
  • [ ] 20–30 minutes of walking
  • [ ] 2 liters of water
  • [ ] 5 minutes of deep breathing
  • [ ] Learn something new for 10 minutes

💤 Why You Wake Up Tired After 8 Hours of Sleep — And How to Fix It Naturally

Nara Anholete | Natural Living

Ever wake up feeling exhausted—even after a full 8 hours of sleep?
You’re not alone. If you’ve been struggling with low energy, brain fog, or mornings that feel heavier than they should, this post is for you.

Not to give you a strict routine. Not to add more pressure.
But to gently offer a better way to rest—one that feels natural, doable, and rooted in real healing.

Let’s talk about what could be going on and the tiny, free habits that help. Then I’ll give you a recipe for a relaxing bath, share a few tools from Amazon that I personally use to support deeper sleep.

🌙 A Gentle Night Routine for Real Rest (No Perfection Needed)

You don’t need to overhaul your life. Just try one or two of these soothing habits tonight:

🕯️ Slow the Evening Down

  • Dim the lights early—think cozy and soft.
  • Unplug from screens 20–30 minutes before bed if possible.
  • Step outside for a minute of fresh air—even standing under the stars can calm your nervous system.

🫖 Soothe Your Body

  • Sip a warm herbal tea like chamomile or lemon balm.
  • Take a quick bath or foot soak with Epsom salt if you have it.
  • Rub some oil or lotion into your hands, feet, or shoulders—simple, grounding, relaxing. (Check below my DIY Epsom Salt Soak👇🏼🍃)

🌱 Reset Your Sleep Space

  • Crack the window if the air feels stuffy.
  • Keep a small plant or calming photo nearby.
  • Use a sleep mask or hang a scarf over a lamp to soften light.

🛍️ Gentle Sleep Tools I Use and Love (Amazon Picks)

When I started focusing more on my rest, a few small purchases made a big difference. You don’t need everything—but if you’re curious, these are worth checking out:

Aromatherapy Essential Oil Diffuser with Lavender Oils

👉🏼 Disclaimer: As an Amazon Associate, I earn from qualifying purchases

🧠 Why Managing Stress Is Essential for Sleep

Even if you’re in bed for hours, your body might still feel “on.” That’s often due to cortisol, the stress hormone.

When stress stays high into the evening, cortisol doesn’t drop the way it should. And that keeps your nervous system alert and wired, blocking deep sleep.

🧪 Research shows that high nighttime cortisol can cause:

  • Trouble falling or staying asleep
  • Light, fragmented sleep
  • Waking up groggy or foggy the next day
    (Sources: NIH, Sleep Foundation)

But small, natural routines like warm lighting, herbal tea, and calming scents can help lower cortisol levels gently—signaling to your body: it’s safe to rest now.

💛 Just Start With What Feels Good

You don’t need to be perfect. You don’t need a 10-step plan.

Try just one soft, caring change tonight. Let it become a little signal to your body that it’s safe, loved, and ready to heal.

And if you try something from this post—routine or product—I’d love to hear how it goes. 💬
Wishing you your most peaceful night in a long time. 🌙

✌️Mindful Meditation in Nature for Stress Relief

Nara Anholete | Natural Living

Hey, I’m Nara! Welcome to Natural Living. Today, let’s dive into mindful meditation in nature and how it can help you relieve stress and find peace.


In our busy world, stress is everywhere, making relaxation essential. Spending time outdoors through nature meditation lowers stress, boosts mood, and enhances mindfulness.

The sights, sounds, and stillness of nature create the perfect space for deep relaxation and clarity.
Let’s explore how to make this practice a part of your daily life!

Finding Your Spot in Nature
A peaceful environment is key to effective meditation. Look for a calm, natural, and distraction-free space:
🌿 Parks & gardens – A quiet bench or shady tree
🌳 Forests & trails – A secluded path or clearing
🌊 Beaches & lakesides – The sound of water enhances relaxation
🏡 Backyards & balconies – Even a small green space works

Things to Keep in Mind:
✔ Quiet – Minimize distractions for better focus
✔ Comfort – Use a cushion or soft grass to sit on
✔ Safety – Choose a secure spot where you can fully relax
Find a place where you feel comfortable, present, and connected to nature.

Benefits of Nature Meditation

1-Science-Backed Benefits

Studies show that meditation in nature reduces stress hormones, improves mood, and sharpens focus. Time outdoors also boosts cognitive function and emotional well-being.

2-How Nature Enhances Mindfulness

🌿 Sounds – Rustling leaves and birdsong calm the mind

🌸 Scents – Fresh air and natural aromas promote relaxation

🪵 Textures – Feeling grass or tree bark helps ground you

3-Nature’s Restorative Power

Being in nature helps you disconnect from digital distractions, recharge, and restore emotional balance. It’s a simple yet powerful way to reset your mind and body.

Enhance Your Nature Meditation Experience

🍄‍🟫To make your meditation practice even more comfortable and enjoyable, I’ve curated some essential meditation and outdoor relaxation products.

Whether you need a cozy meditation cushion, a soothing wind chime, or a portable yoga mat, these items can help create the perfect peaceful setting.

🌿 Check out my top picks
Essential oil, bottled of water, diffusers, journal, Gaiam Folding Travel Yoga Mat
A lightweight, foldable yoga mat measuring 68″ L x 24″ W x 2mm thick, ideal for travel and outdoor meditation.

*As an Amazon Associate, I earn from qualifying purchases.

✅Gaiam Yoga Mat Folding Travel: See on Amazon

✅Stanley Tumbler: See on Amazon

✅Organic Essential Oils Set: See on Amazon

✅ Diffuser Travel Essential : See on Amazon

✅Meditation Cushion: See on Amazon

✅Gratitude Journal: See on Amazon

🫖 Level up your outdoor moments with a friend—bring along this awesome tea set and turn any nature escape into a cozy, unforgettable experience! 🍵✨ Check price on Amazon

Enjoy your time in nature and I see you in the next post!