by | | Curated Content
December 18th 2024
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WellBeing Magazine
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Embrace life’s messiness for growth and self-acceptance. Discover yoga, mindfulness, and the wisdom of imperfection.
When I think about “the big bang” or how the universe came to be, I picture some kind of enormous explosion. I imagine total silent darkness and then a cacophony of loud, uncontainable luminosity. The very name suggests that the nature of being is not something that comes in a neat, ordered package. Rather, to exist requires a level of chaos that no matter how hard we try, we can’t control.
If we want a big life, make space for mess The yoga philosophy supports this notion. When Arjuna asks Krishna in the Bhagavad Gita to show him the universe, Krishna opens his mouth and obliges. But the vision of creation and destruction is too much and, though Arjuna feels at peace with the beauty of existence, he is overwhelmed by the power and disarray of it all. He begs Krishna to close his mouth and return to his more pleasant, human form. Life can sometimes feel like that, like the more we grow and learn and take risks, the harder and messier it becomes. But that’s the deal. If we want a big life, we have to take big risks and fail. We need to be prepared for the ride to be wilder, the road to be rockier, with no perfectly paved route laid before us. The more we desire from our lives, the more we must welcome imperfection as a crucial part of the package.
Non-attachment to results
Both the Gita and the Yoga Sutra talk about the importance of clearing the mind in order to take skilful, conscious action. Then giving your energy and effort to that action with no attachment to the results because we cannot control the outcomes of the things we dedicate our lives to. Just as we cannot control the big bang. Just as a gardener, and even a tree itself, cannot dictate how many apples it will grow on its branches, or how shop-ready “perfect” its fruit will be. You can just water the plants, hope for some good weather and soil, manage how many critters get to the apples before they are ripe, and water it with all the care and attention you have. No matter how diligent you are, storms may rage, or drought may scorch the earth dry. And even if it all goes according to plan, those apples may not be perfect enough for the shop display. Does it mean we throw them all out just because: capitalism? Of course not. In the same way, we can’t allow the pressures of the material world in which we live to dictate perfection in every action we take.
Imperfection is the order of the universe
Imperfection is our natural state of being. No two snowflakes are the same. Some of the sweetest, crispiest apples are those wonky, misshapen ones plucked straight off a home-grown apple tree. And, yet, so many of us are shocked at how messy life seems to be, and beat ourselves up for the mistakes we all make on a daily basis.
Psychology
From a psychology perspective, research shows that perfectionism is on the rise, and is particularly affecting young people in detrimental ways. According the World Health Organization (2017), serious mental illness is affecting a record number of young people, and it appears to be continuing. Many researchers, such as Thomas Curren from the University of Bath and Andrew P Hill from York St John University, suggest that the increase in perfectionism may be linked to the rising mental health crisis we are witnessing. Perfectionism generates a people-pleasing desire to win the approval of others, contradictorily creating social disconnection. It is related to a variety of serious disorders including anorexia, bulimia, depression, anxiety and suicide ideation. From their studies, they believe that this is partly due to society becoming more individualistic, materialistic and antagonistic, with young people facing more competitive environments and unrealistic expectations, while having more controlling and anxious parents. This forms a perfect storm for perfectionism to flourish and substantial mental health issues to follow.
Yoga and mindfulness antidotes to perfectionism
Yoga and mindfulness practices prescribe the antidote to all of these environmental and societal factors. There is an emphasis on seva (selfless service) in the Gita, turning the spotlight away from the individual. Many of the yogic texts focus on the importance of who you are beyond the individual form and the material world. The concept of the eternal cycle of all manifest things moving through creation, sustenance and destruction is represented in the trimurti (three forms) Brahma, Vishnu and Shiva. It reminds us thet all things begin, have a middle and ultimately must end. Enjoy being in the material world, relish your coffee or chai, be grateful for a body to house you and connect to those you love whenever you can. At the same time, prioritise practices that remind you of who you are beyond all that, through meditation, pranayama, yoga or whatever helps you anchor inwards. And, more importantly, we must learn to embrace the messiness and imperfection of life, if we wish to lessen our suffering in this lifetime. This involves accepting all the parts of yourself, the good, bad and ugly.
Acceptance
The more we can acknowledge the many aspects of ourselves through svadhyaya (self-study), without needing to throw away the bits we don’t like, the more we are able to move towards a state of self-acceptance. None of us are perfect. My superpowers have a dark side, like all the best superheroes, just as yours do. But there wouldn’t be day without night. This is not a get-out-of-jail-free card, or license to be rigid in our personalities. It’s not to say when we observe parts of ourselves that could be softened, strengthened or healed, we don’t do all the work required to do so. But burying negative feelings serves no-one, and only leads to investing in your sad bank account, which will pay interest down the road. Guilt when we behave in a way that causes harm is constructive when we observe our action or behaviour and work to remedy and change it. Shame, on the other hand, is when we turn the spotlight on our sense of self, seeing ourselves as imperfect and bad, rather than the action itself. Guilt can create connection when we take positive action. Shame is destructive and creates self-loathing and disconnection. The more you work on accepting yourself as you are, a big beautiful mess, the more peace you will have towards yourself, and to those around you.
Virabhadra
One of my favourite yogic myths is the story of Virabhadra, a great warrior, mentioned in many yogic texts, most notably one of the oldest, the Vayu Purana. There are many versions of the story, but at the heart of the myth lays our hero, Shiva. He was a young, charismatic Vedic deity who meditated a lot. He met a gentle, loving princess named Sati and they fell in love. Sati’s dad, Daksha, didn’t like Shiva, who was known to have an epic temper, hung out with ghosts dancing in graveyards, had dreadlocks, wore a tiger skin and was not a prince. Despite her dad’s protests, Sati dug her heels in, stood by Shiva and married him.
Daksha threw a big party and invited everyone in the universe except Sati and Shiva. Sati arrived at the party to confront her dad, and meditated until she self-immolated.
Shiva was furious, so he pulled one of his dreads out, threw it on the ground and created a fierce warrior called Virabhadra to avenge her death. Virabhadra broke through the ground, brandishing his sword, raced to the party and chopped Daksha’s head off. Shiva followed shortly after, discovering what Virabhadra had done, tried to find Daksha’s head but, unable to locate it, he found an excellent ram’s head to replace it with instead.
Shiva represents our “higher selves”. The “good” you. Daksha represents our ego – our rightness, judgements and fixed sense of the world. But notice in the story that even Shiva gets it wrong. Even the “good you” makes mistakes. Even the “good you” has a little Virabhadra.
We all know those moments of chopping people’s heads off. Swinging our swords fuelled by anger or fear, or because we feel we are “right”, like Virabhadra. Or sometimes, without knowing why or how, we just mess up. We all make mistakes. But it’s never too late to take a breath, find a ram’s head and make amends. To stop and ask what you can learn from this experience. When in doubt, compassion, calm and curiosity will be the guiding lights you need to make sense of the big, and little, bangs in this marvellous and messy journey of life.
Practice
Conscious four-count breath
Choose a comfortable seat. Close the eyes. Watch the breath in and out of the nostrils. Take a clearing breath in and out of the nostrils. Then keep the mouth closed and slowly breathe in through the nostrils for a slow count of four. Stretch the breath to the length that is easeful and calm. Exhale to the same count of four out through the nostrils. Don’t make it strong or heroic, just steady and relaxed.
Take about 10 rounds. End on an exhale. Then take a full breath in, and let the breath go. Return to breathing as normal and observe for a moment. Try to use this breath as you move through the asanas below.
Anjanyasana
Start on all fours. Step the right foot forward, right knee over right heel, back hip over knee. Lift the pelvis up, climb the ribs up, reach the arms overhead. Imagine you are firming a block between hands so arms are working. Take five four-count breaths. Then swap to the other side.
Crescent
Set up with right knee over right heel, back leg extended with the back heel over the ball of the foot. Soften the back knee so you can pick the pelvis up to a neutral pelvis like anjanyasana. Then try to keep the pelvis lifted as you extend back leg and reach arms up. Squeeze imaginary block to wake arms up. Take five four-count breaths. Then swap to the other side.
Virabhadrasana 1
Set up right knee over right heel. Back foot toes turned out about 45 degrees, sole of foot down. Don’t be on a tightrope, have feet heel to heel or a little wider. Sharpen back leg and ground front heel. Square the ribs rather than hips but pick the hips up and away from the floor. Reach arms up and squeeze imaginary block. Take five four-count breaths. Then swap to the other side.
Virabhadrasana 3
From crescent set up, right foot forward, hands on earth or blocks, lift back leg up and point the back toes down. If you have the balance, take hands to hips or reach the arms forward firming an imaginary block between hands. Take five four-count breaths. Then swap to the other side.
Virabhadrasana 2
Step the feet wide. Heels in line. Toes on front foot pointing forward, back toes turned in. Lift the pelvic bones up. Climb the ribs up. Front knee over ankle, in line with toes. Reach the arms out. Take five four-count breaths. Step forward and pause. Swap legs.
Journal exercise
Contemplate a mistake you have made, or some messy parts of yourself, you don’t love. Think about what they have taught you, and journal your reflections.
Article featured in WellBeing Magazine 213
The post Yoga for imperfection appeared first on WellBeing Magazine.
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Yoga for imperfection
by | | Curated Content
December 17th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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My kids won’t say no to a healthier for you chocolate chip cookie but I’m always up for trying new recipes. The classic Snickerdoodle was next on my list to tackle. This version uses maple syrup instead of brown sugar and almond and coconut flour instead of wheat. It’s the perfect easy snickerdoodle recipe for […]
Continue reading Chewy Snickerdoodle Recipe (Grain-Free and Paleo)…
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https://wellnessmama.com/health/snickerdoodle-recipe/
by | | Curated Content
December 17th 2024
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WellBeing Magazine
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“Your order is on its way!” Is there any email subject line that brings more joy? But there could be more behind your motivations for hitting “buy now” than you expect. The results of a US-based survey, released in November 2023, by Qualtrics on behalf of credittracking company Intuit Credit Karma, found that over a quarter (27 per cent) of respondents reported “doom spending” to cope with stress.
The paper defines doom spending as, “spending money despite concerns about the economy and foreign affairs to cope with stress”. A more extreme version of retail therapy, doom spending is splashing cash on unnecessary purchases such as clothes, designer handbags, luxury skincare, expensive dinners and the latest gadgets to cope with anxiety and uncertainty.
Whereas retail therapy is a short-lived response, “doom spending” or “stress spending” can be a longer-term issue, and sometimes a sign of something more serious. Doom spending can put you at risk of debt or financial stress. This raises cortisol levels, increases anxiety and could negatively impact your mental health.
Research commissioned in 2022 by the Australian Securities and Investment Commission (ASIC) found that people experiencing financial challenges are at least twice as likely to encounter mental health issues than those who aren’t.
Doom spending can also cause rifts in relationships, evoke feelings of shame, and drain your bank balance of funds that could be spent on healthy food or activities to keep your health optimum such as a gym membership or yoga classes.
Doom spending is particularly prevalent among gen Z (35 per cent) and millennials (43 per cent), according to the Intuit Credit Karma report. Yet the report also found that they are also the demographics most likely to report feelings of financial anxiety. Several finance experts have suggested that young people might be doom spending on little luxuries due to disillusionment about their financial future and not being able to afford the more significant commitments like home ownership.
Dopamine chasing
If you’ve ever reached for your credit card after a bad day at work and immediately felt better, you’re not alone. There’s a science behind it.
The reason we get such a high from swiping our debit card is the dopamine rush it offers. This feel-good neurotransmitter is most notably involved in helping us feel pleasure as part of the brain’s reward system. Many things can cause a dopamine release, providing pleasure and positive reinforcement: sex, chocolate, alcohol and, yes, shopping.
“The purpose of dopamine is to inspire us to hunt,” explains Jane Monica-Jones, a financial therapist who works with clients that struggle with overspending and helps them reach their financial goals through behavioural and psychological changes. “If we were still living a more primitive life, it’s a chemical that makes us feel motivated or inspired to hunt or gather our food.
“The dopamine doesn’t turn up in the acquisition or achievement of [something], the dopamine occurs in the impulse or the motivation to go forth and hunt.” In other words, it’s the try on of the perfect shoes, the planning of the lavish holiday, or the test drive of the new car, rather than the actual buying.
“But that high is fleeting, then that dopamine level goes down. If we’ve had a hard day, we might think ‘there are shoes that will make me feel better’, and we’re back on the chemical rush again. It’s like addiction.”
Understanding how to harness the dopamine hit without sacrificing your bank balance could help. When feeling the urge to buy, pause, note the item (or add it to your online cart) and wait at least 24 hours before acting, allowing time for the dopamine’s effect to flow through the body. You may find that after the effect wears off, you don’t have the urge to buy.
Instead of shopping, find other ways to get this dopamine fix by doing things you enjoy. Perhaps that’s exercising, meditating, listening to your favourite song, playing with a pet or taking a walk in the sunshine.
According to Monica-Jones, setting and achieving goals is also a great way to get those feel-good chemicals. “When we set ourselves a goal, and then we achieve it, it’s really good for mental health and self-esteem,” says Monica-Jones. “We feel like we’re in control of our life, which builds confidence, a level of empowerment and self-esteem.”
Perhaps your long-term goal of buying a house isn’t attainable yet, but could you celebrate a small win by putting aside paying off part of your credit card bill each month? Hitting your goal in a saving or “no-spend” challenge with friends? Or putting aside a set figure each month to save for a holiday or weekend away?
Using a money journal or goal-setting diary can be a great way to gain clarification on your financial goals and track your achievements. There are also apps that offer this in digital form, and many of them “gamify” saving, offering a little taste of that dopamine hit and instant gratification.
Debt stress
With doom spending on the rise and living costs creeping up, Aussies’ credit cards aren’t getting much downtime. According to Money.com.au, which analysed data from the Reserve Bank of Australia, credit card usage in Australia has never been higher. The average credit cardholder in Australia has a monthly balance of $3076 and credit card spending is now 25 per cent higher than it was pre-pandemic.
Johanna Badenhorst, a developmental psychologist and director of a Brisbane-based psychology practice, says mindless spending (beyond the essentials) can result in an array of wellbeing issues. “There could be preoccupation about money, having to now figure out how to pay bills. Or being avoidant, leading to low mood and depressive feelings, or an anxious preoccupation. It could also create more insomnia at night-time, lying awake, trying to figure that stuff out, having a really restless mind…”
According to a study carried out in the US by Associated Press and AOL, those who reported high levels of debt stress were found to report an array of health issues. Of those with high debt stress, 51 per cent reported muscle tension including lower back pain, compared with only 31 per cent of those with low debt stress. Twenty-seven per cent reported ulcers and digestive tract problems, compared with eight per cent of those with low levels of debt stress. Twenty-three per cent reported severe depression, compared with four per cent with low debt stress, and six per cent reported heart attacks, which was double the rate for those with low debt stress.
And although technology and online shopping has offered convenience, it’s also opened the door for us to mindlessly consume. Actively taking steps to avoid temptation and to increase the effort required to spend can create a more mindful shopping experience.
Unsubscribe from newsletters that bombard you with special offers, unlink your PayPal or saved credit card details in online accounts, take cash when shopping so that you physically see where your money is going and how much is left at the end.
“Reduce the [likelihood of] triggers,” says Monica-Jones. “Walk to the park rather than near the shops at lunch time. Stop following stores on social media so you don’t see their ads or content.”
Self-care or self-sabotage?
With the seemingly endless bad news cycle of the past few years, it may be no surprise that shopping has become a coping mechanism for some.
“It can be a strategy to self-soothe,” says Monica-Jones, “to try to make ourselves feel better or ‘buy’ confidence … We go for that ‘high’, or that product, again and again as a way to build our self-esteem, our self-confidence, to downregulate or just make ourselves feel a little bit better.”
This inability to properly self soothe can result in a “treat yourself” mentality after a bad day. But this can blur the lines between self-care and self-sabotage, at least when it comes to finances.
If you feel the need for a treat or some self-care, Monica-Jones suggests putting your debit card away and reaching for something more wholesome and long-lasting. “True self-care is actually doing something that’s nourishing for ourselves and our physical health,” she says. “When we do other things like meditation, being in nature, having social connection and engagement with our friends, that nourishment is a lot more long-lasting and our cup becomes full.”
But being mindful with money doesn’t have to mean being “boring” or avoiding spending on little things that bring you joy. Little splurges and “treat yourself” moments can be a great way to bring happiness if they are controlled and done so in a mindful way. According to Badenhorst, having a separate account or allocated funds for “splurge” purchases, and keeping a limit on how much to spend from these can create a more mindful approach to spending, rather than one that’s impulsive and stress motivated. Doing this alongside a partner, friend or family member can also add an accountability element to ensure you stay within your limits.
Money mindfulness
Regular doom spending and chasing happiness chemicals such as dopamine and serotonin can be a sign of something more serious, so it’s important to try to identify the underlying motivation.
For some, it could be an attempt to fulfil an unmet need for happiness. “Some people may rely on those hormones to almost make them feel more alive again,” says Badenhorst. “So with depressive symptoms, there’s more likelihood for spending.”
For others, it’s an antidote to calm their worries or restless mind. “With anxiety, it’s the opposite,” Badenhorst explains. “It’s more to downregulate, wanting to soothe themselves with spending because they’re really highly aroused.”
Alongside being a psychologist, Badenhorst is also the host of the podcast ADHD Her Way, where she’s explored various facets of ADHD, such as addictive behaviours and impulsivity, something which can put some (although not all) people with ADHD at a higher likelihood of impulsive spending.
“Neurodivergent people have an intolerance to stressful triggers as it is, so there’s a likelihood that they are more prone to want to soothe that stress in a way that often is not so adaptive,” says Badenhorst. “That might be a mind-numbing spend or mindless scrolling, which immediately tells the brain they’re soothed temporarily, then afterwards the shame kicks in.”
Problems with overspending could also be an indicator of “oniomania”. A blend of the Greek word onios, meaning “sale”, and mania, meaning madness, oniomania is a compulsive shopping addiction. Whatever the underlying reason, if you feel out of control, or like your debt is spiralling, seek help. Speak to a therapist or psychologist, or your GP can be a good starting point.
Try keeping a diary to document what was going on and how you were feeling when you were doom spending. Had you fought with your partner that day? Felt rejected at work? Seen an upsetting news headline? “Bring awareness to when it happens, and how it happens,” says Badenhorst. “Because maybe it can be specifically tied to some moments of vulnerability, or a certain emotion. If it’s when you’re feeling quite sad or rejected, perhaps you can tie it to certain times.”
Approaching doom spending with self-kindness is essential, according to Badenhorst. “Adopt self-compassion. Being really kind to yourself when slip-ups happen as opposed to being self-critical is crucial.
“Still have boundaries but come at it with self-kindness, removing the ‘shoulds’. It’s more a mindset of ‘I deserve’. ‘I deserve to have a good budget that allows me to live the life I want’.”
Article featured in WellBeing Magzine 213
The post Are you doom spending appeared first on WellBeing Magazine.
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Are you doom spending
by | | Curated Content
December 17th 2024
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WellBeing Magazine
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In the hustle and bustle of today’s world, it’s common to experience episodes of mental fogginess, commonly known as “brain fog”. Whether it’s caused by stress, lack of sleep, or poor nutrition, brain fog can significantly impact our cognitive abilities and overall health and wellbeing.
What is bran fog?
Brain fog refers to a type of cognitive dysfunction characterised by a lack of mental acuity and difficulties with focusing and memory. It can manifest as a range of symptoms including forgetfulness, inability to concentrate, confusion and feeling mentally sluggish. People experiencing brain fog may find it challenging to complete tasks or engage in activities that require mental effort. They can feel fatigued after prolonged periods of concentration such as when driving, reading a book or working on the computer. Other symptoms associated with brain fog include irritability, anxiety, low motivation, feeling depressed, headaches, insomnia and difficulty exercising.
Causes of brain fog
Brain fog can arise from a variety of factors. By identifying and addressing these underlying causes, individuals can alleviate their brain fog and improve cognitive function and overall wellbeing.
Although brain fog is often associated with temporary conditions such as stress or lack of sleep, it can also indicate an underlying health issue. Common causes of brain fog include sleep deprivation, prolonged stress, poor nutrition and nutritional deficiencies, dehydration, hormonal changes (pregnancy, perimenopause, menopause), neuroinflammation, impaired mitochondrial function, environmental toxins (pollutants, heavy metals, eg aluminium and lead toxicity), lack of exercise and a sedentary lifestyle, depression and other mental health disorders, poor circulation, poor neurotransmitter production, poor liver detoxification, excessive alcohol consumption and drug use, and hypoglycaemia.
Some examples of medical conditions that have been known to cause brain fog are Alzheimer’s disease, anaemia, attention deficit hyperactivity disorder (ADHD), autoimmune diseases such as arthritis, lupus and multiple sclerosis, thyroid issues, allergies, infections, diabetes, gluten intolerance, hypothyroidism, migraines, fibromyalgia, and chronic fatigue syndrome.
Brain fog can also be a side effect of some medications including antihistamines, blood pressure medication, anti-anxiety medication, anti-nausea medication, some sleep aids, antidepressants and antipsychotics.
Brain fog can result from fluctuations in three key hormones – dopamine, serotonin, and cortisol, which regulate mood, energy and concentration. Cortisol, our primary stress hormone, maintains alertness, while dopamine and serotonin promote happiness, motivation and tranquillity. Maintaining hormonal balance by reducing stress and eating a healthy diet rich in B vitamins, iron, vitamin D and tryptophan is essential for hormone balance and optimal brain function.
Brain fog is a common complaint for women during perimenopause and menopause, which can be attributed to hormonal changes, with a fluctuation then drop in oestrogen and progesterone levels during this phase of life. Oestrogen plays a role in cognitive function and memory and drops in oestrogen levels can impact brain function and contribute to brain fog. Many women also experience sleep disturbances and increased stress levels around this time, which can exacerbate brain fog. Pregnancy is also characterised by significant hormonal fluctuations. Pregnancy brain fog, where women report feeling forgetful, having difficulty concentrating and being mentally foggy, is common during and after pregnancy. Sleeplessness, fatigue and nutritional deficiencies also contribute to pregnancy brain fog.
Brain fog is closely connected to gut health. An imbalance in gut microbiome can increase intestinal permeability, or “leaky gut”, which can result in a “leaky brain”, where harmful substances cross the blood-brain barrier, leading to neuroinflammation and cognitive dysfunction. The gut is also where 90 per cent of the body’s serotonin is produced, which relies heavily on gut microbes for this function. Supporting gut health with probiotics (yoghurt, kefir, miso, sauerkraut, kombucha), prebiotics (chicory root, dandelion greens, Jerusalem artichoke, garlic, flaxseeds), and anti-inflammatory foods (turmeric, ginger, berries, green leafy vege, tomatoes, pomegranates, citrus fruits, extra-virgin olive oil, avocadoes, raw nuts and seeds, oily wild fish) can help improve brain fog and promote better brain health.
Optimise your brain health and treat brain fog naturally
To treat brain fog naturally, start by addressing any underlying issues affecting brain function, such as diet, stress, sleep and physical activity. Various herbs, nutrients and foods with cognitive-enhancing properties can support brain function and help alleviate brain fog.
Nootropics: Nootropics, also known as cognitive enhancers, can improve cognitive function, including memory, focus and concentration. Researchers have found that nootropics benefit brain function by improving brain energy, increasing blood flow, supporting the production of key brain neurotransmitters (serotonin, acetylcholine, dopamine) and reducing brain oxidative stress and inflammation. Incorporating a range of nootropic herbs and nutrients into your diet is a great way to boost brain function and combat brain fog.
Bacopa monniera (Brahmi): Bacopa is a well-known Ayurvedic herb renowned for being a powerful brain and nerve tonic, traditionally used to treat chronic stress and poor memory and cognitive function. Bacopa is an adaptogenic herb that helps the body cope more effectively with stress. Bacopa contains active compounds that aid in repairing damaged neurons and improving nerve impulse transmission, which is crucial for healthy cognitive functions such as learning, concentration and memory. Bacopa’s other positive effects on brain function and memory include reducing anxiety, enhancing neurotransmitters, such as acetylcholine and serotonin, and reducing inflammation in the brain.
Rhodiola rosea: Rhodiola has been used for thousands of years in Europe and across Asia to improve stamina, strength and mental performance. Rhodiola is another valuable adaptogenic herb that helps the body adapt to stress. Rhodiola’s ability to reduce stress, and boost mood by increasing neurotransmitter levels, contributes to its positive effects on cognitive function.
Ginkgo biloba: Ginkgo has been used for centuries in Traditional Chinese Medicine to enhance memory and cognitive function. Ginkgo’s brain-boosting benefits are due to its ability to increase blood flow to the brain and improve the utilisation of oxygen and glucose by brain cells.
Withania somnifera (Ashwagandha): Ashwagandha is a popular Ayurvedic herb known for its stress-reducing and adaptogenic properties. Ashwagandha can reduce cortisol levels and alleviate anxiety, having a positive effect on memory and attention. When taken daily, ashwagandha has been shown to improve cognitive performance and promote better-quality sleep.
Panax ginseng: Ginseng is an adaptogenic herb used in Traditional Chinese Medicine to increase the body’s resilience to mental and physical stress, improve mental fatigue and clarity, and lift mood. Ginseng contains unique bioactive compounds called ginsenosides, which are responsible for ginseng’s ability to improve cognitive function, mood and energy levels. Ginsenosides can stimulate the production of acetylcholine, a neurotransmitter that is important for learning and memory. Ginseng is an effective memory-enhancing herb and supports healthy brain function by boosting blood flow to the brain.
Lion’s mane (Hericium erinaceus): Lion’s mane is a medicinal mushroom that has been used in traditional medicine for centuries, particularly in East Asia, for its ability to enhance cognitive health. It contains active compounds with neuroprotective properties, which support cognitive function by enhancing brain cell growth and repair and improving memory and concentration.
Acetyl-L-carnitine (ALCAR): ALCAR is a special form of carnitine involved in energy production and mitochondrial function and health. ALCAR helps transport fatty acids into the mitochondria for energy production, helping improve energy levels, alertness and cognitive function.
Green tea (Camellia sinensis): Drinking green tea regularly has been found to positively influence brain function by boosting memory and attention, and improving mental clarity. Green tea’s beneficial effects on cognition are due to its combination of two nootropics, L-theanine and caffeine. Caffeine stimulates the CNS and increases energy and alertness. In contrast, L-theanine exerts a soothing influence, mitigating the stimulating impact of caffeine, while simultaneously enhancing its ability to sharpen focus and cognitive function. Green tea is also rich in unique polyphenols called epigallocatechin gallate (EGCG), which have potent antioxidant and anti-inflammatory properties that can help protect brain cells from inflammation and oxidative damage.
Omega-3 fatty acids: Omega-3 fats play a crucial role in brain function and memory due to their involvement in the structure and function of brain cells. Docosahexaenoic acid (DHA), one of the main omega-3 fatty acids found in the brain, is particularly important for maintaining the integrity of neuronal membranes and supporting communication between brain cells. Omega-3 fats have anti-inflammatory properties that can help protect brain cells from damage and promote overall brain health. Adequate intake of omega-3 fats is associated with improved cognitive function, memory and mood. The best sources of omega-3 fats include cold-water fish, such as wild salmon, sardines, trout, mackerel and anchovies. You can also find these important brain fats in plant-based sources such as flax, hemp and chia seeds, walnuts and to a lesser extent dark green leafy vegetables.
B vitamins: Optimal levels of B vitamins are important for healthy brain function. B vitamins play a vital role in producing energy from the foods we eat. B12 is needed for red cell production to carry oxygen to our brain cells. B6, B9 and B12 are required to make neurotransmitters involved with mood and brain function. If your diet is lacking in B vitamins, you will be at risk of cognitive decline and memory loss. The best sources of B vitamins include whole grains, fruits (in particular green leaves), fruits and legumes. Vitamin B12 is only found in animal products so vegans should take a B12 supplement. Vitamin B12 is found in red meat, poultry, fish, eggs, yoghurt and spirulina. Beneficial gut bacteria also make vitamin B12, so supporting good gut health by including probiotic-rich fermented foods in the diet is recommended.
Fuel your brain with complex carbs not refined sugars
Our brain demands a significant amount of energy. Brain cells consume more than twice the energy of other cells in the body because they are constantly active. Even when we’re asleep, our TBDbusy working away, repairing and regenerating. Because of this, our brain needs a constant supply of energy to function properly. Inadequate energy supply can result in slowed cognitive processing and the onset of symptoms associated with brain fog.
The brain’s primary energy source is glucose, which is obtained from eating carbohydrate-rich foods. If blood sugar levels get too low (hypoglycaemia), brain fog can occur. Complex carbohydrates found in whole grains, fruits, vegetables and legumes are the best choice as they’re digested slowly and their sugars are absorbed gradually into the bloodstream.
Reducing packaged and processed foods loaded with refined sugars and artificial additives is an important step towards alleviating brain fog. While sugar can initially boost your energy and mood, it ultimately leads to energy crashes, lack of focus and sugar cravings. A diet high in refined sugars is also inflammatory, elevating glucose and insulin levels that can increase inflammation throughout the body including the brain.
Increase good-quality protein
A daily intake of high-quality protein is essential to provide the amino acids necessary for producing neurotransmitters like serotonin and dopamine, which are crucial for brain function and emotional health.
Serotonin, the neurotransmitter responsible for making us feel happy and content, is manufactured by the body using tryptophan. This essential amino acid must be supplied through the diet or supplementation. Tryptophan is also needed to produce melatonin, which is vital for sleep. Low serotonin levels are linked to depression, anxiety, insomnia and fatigue.
Dopamine is the neurotransmitter responsible for creating a positive mood and enjoyment of life. People with low dopamine levels feel a loss of pleasure for things they once enjoyed, have poor concentration and focus, and have little or no motivation. The amino acid tyrosine is a natural dopamine booster. Tyrosine is converted to dopamine in the body, which makes it beneficial for enhancing mood and motivation.
The best food sources of these key amino acids include organic eggs and poultry, grass-fed red meat, wild fish and seafood, organic dairy, organic soy and other legumes, nuts and seeds. Bananas are also a great source of tryptophan.
Include brain-nourishing foods
Eating a well-balanced diet rich in brain-nourishing foods will deliver important nutrients the brain needs for fuel, to regulate brain chemistry and to support cognitive function and emotional health. Some of the top brain-boosting foods include: cold-pressed coconut oil, which is an efficient and readily available energy source for the brain; wild salmon, one of the best sources of omega-3 fats, along with supplying iodine and B12; raw cacao, which is rich in tryptophan and flavonoids that help boost neurotransmitter production, improve blood flow to the brain and reduce inflammation (7); walnuts, which are abundant in alpha-linolenic acid to support memory; berries, rich in anthocyanidins and flavonoids, two powerful brain protective antioxidants; organic eggs, which are a great source of choline involved in the production of the neurotransmitter acetylcholine; and avocadoes, which are loaded with beneficial monounsaturated fats, particularly oleic acid, with anti-inflammatory actions, and protective antioxidants vitamin E and C.
Stress management and quality sleep
Chronic stress can have a profound impact on cognitive function, which can lead to brain fog. Prolonged stress leads to a continuous release of the stress hormones cortisol and pro-inflammatory compounds, which can contribute to oxidative stress and neuroinflammation. Stress reduction is vital for reducing inflammation in the body, including the brain, and for improving cognitive function and mental health.
Incorporate stress-relieving techniques into your daily life such as meditation, deep breathing exercises and yoga to help promote relaxation and reduce stress. Regular exercise is another important way to help reduce stress levels and promote better sleep. Exercise lowers cortisol levels in the body and stimulates the release of endorphins, to alleviate stress and improve mood. Calming and adaptogenic herbal medicines, such as withania, rhodiola, valerian, chamomile and lemon balm, are recommended to help ease the effects of stress.
Quality sleep is also essential for optimal brain function and cognitive performance. Adults should aim for eight to nine hours of sleep nightly to avoid brain fog and other adverse effects of sleep deprivation, including increased oxidative stress, inflammation and reduced energy levels. Establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, reducing screen time before bed and engaging in calming activities like reading or meditation, can improve sleep quality and support healthy brain function. Try a warm relaxing bath with a few drops of lavender essential oil, sip on chamomile tea, or take magnesium and some soothing herbs such as valerian, ziziphus and passionflower before bed to help you get a good night’s sleep.
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How to avoid brain fog
by | | Curated Content
December 17th 2024
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WellBeing Magazine
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Explore synthetic foods: precision fermentation, lab-grown meat, and their environmental impact. Benefits and concerns.
Farming, especially in its industrial, broadacre form, is considered by some to be the world’s most environmentally damaging activity, based on the totality of its impacts. Food production represents about a quarter of the world’s greenhouse emissions, and somewhere between 11-20 per cent of global emissions are from animal agriculture alone.
Today, synthetic food technologies are enabling the industrial production of foods that closely resemble proteins such as meat, milk and eggs in terms of their appearance, taste and texture. Other work involves the synthesising of fats and other ingredients. Some products are already on the market in a limited number of countries.
This field of synthetic biology is similar to genetic modification (GM), and many of these “fake” food products use GM technology in their production processes, via “precision fermentation”, with GM microbes or by cell-culturing with animal cells. Production occurs in industrial vats known as “bioreactors” to yield the desired food.
Some large players
The industry is characterised by a mixture of a few larger companies and dozens of hopeful start-ups.
Perhaps most well-known is Impossible Foods, a Silicon Valley manufacturer that launched in 2011. Its products, including the famous burger, are sold in nine countries. These products are more expensive than regular meat, but the price difference has been narrowing. The key aim was to create a product that looks, cooks and tastes like real meat, with the resemblance extending to it even bleeding. Meat-like characteristics are achieved through the addition of soy leghemoglobin (heme), precision-fermented from genetically modified yeast. There is no human history of eating this ingredient.
Heme is one of two GM-linked ingredients in the company’s products, the other being soy protein isolate. Impossible Foods is upfront about its aggressively pro-GM allegiance, with one blog post titled How GMOs Can Save Civilization and Probably Already Have. A 2019 test carried out by the group Moms Across America on the Impossible Burger found residues of glyphosate and its breakdown product AMPA, likely from the Roundup Ready soy used in the isolate, in a combined concentration of 11.3 parts per billion (ppb). While this sounds extremely small, the lowest-known threshold for glyphosate health effects in rats (liver and kidney damage) is 0.05 ppb. (For context, some non-organic foods in the US have been found to contain glyphosate residues orders of magnitude higher than the Impossible result.)
In Finland, Solar Foods has been working to alchemise a protein flour-like ingredient called solein, from carbon dioxide, water, bacteria and nutrients. Interestingly, its production method is very different from precision fermentation, and is free from GM processes, instead using a natural soil-derived bacterium. While a fair amount of electricity is required, the company sources exclusively renewables. Some of the CO2 used is sequestered from the company’s emissions on-site, using direct air capture technology. As of the middle of 2024, solein was not available on the market, but the plan is for it to be used as an ingredient in other companies’ products. The company’s more recent protein project called Hydrocow does use GM technology.
Back in the San Francisco area, Berkeley-based Perfect Day creates dairy analogue foods using GM microbes in bioreactors, with likely GM-derived corn syrup as a feedstock. Products made by its consumer subsidiary the Urgent Company include ice cream (Brave Robot), cream cheese (Modern Kitchen) and whey protein powder (California Performance Co.) However, in 2023, it decided to sell off this subsidiary in order to concentrate on its core business of supplying ingredients to other businesses.
Testing on a synthetic milk product made by a company named Bored Cow was carried out in 2023 by John Fagan of the US-based Health Research Institute. Remarkably, this identified 92 unknown compounds that he described as “completely novel to our food”. Compared to grass-fed milk, the product was found to be depleted in some nutrients found in natural milk, including riboflavin (B2), pantothenic acid (B5), vitamin E and Omega 3 oils, as well as having a very different amino acid profile when compared to regular milk. It also contained traces of a fungicide, at a “significant” level.
Supporters of precision fermentation hope for a smoothly rising exponential growth graph line for the industry, which is currently estimated to be worth US $4.2 billion. However, the synthetic food sector is facing some headwinds. Investors are impatient to see revenue generated from sales, which discourages lengthy product development timeframes. Scaling up can be a complex challenge.
The consumer
Identifying a fake food product, either to sample it or avoid it, may be a challenge to a novice. However, certain words give a clue: “precision fermentation” or “cell-cultured” always refers to a synthetic food, while “plant-based”, “animal-free”, “fermented” or “cultured” could also indicate one. In terms of fully informative labelling, few of these are very helpful.
High-tech meat analogues such as the Impossible Burger are vegan, but according to the owner of the Sydney restaurant Butter, which offers this burger on the menu, it is really aimed at meat-eaters. This targeting of the carnivore market is why such effort has gone into replicating every aspect of the meat experience. However, some vegans are fans and their views are well-represented in the largely positively spun media coverage that these foods have received.
The first food to be manufactured using a precision fermentation method was Pfizer’s GM-derived vegetarian cheese enzyme chymosin, in the 1990s. This technique has also long been used in the manufacture of insulin, and some other pharmaceuticals and vitamins.
Synthetic GM-reliant food manufacturing processes are generally considered by the industry to yield a GMO-free end product, based on the belief that none of the GM DNA from the high-tech production process will be present. However, John Fagan disagrees, and has indicated that these foods are likely to contain fragmented GM DNA from the production process.
Underneath some of the hype, there is a range of concerns about the healthiness of some synthetic meat products:
- Most are classified as ultra-processed foods.
- They can have high sodium levels.
- Where artificial vitamins and minerals are added to imitation meat, these are less bio-available than the vitamins and minerals found in its natural equivalent.
- Such foods are likely to lack the micronutrients important for human health that occur in natural meats.
Champions and opponents
Those who are positively oriented towards the industry include tech nerds, champions of disruptive technologies, some venture capital firms, Bill Gates and the CSIRO in Australia. Another is WePlanet, an “ecomodernist” group with questionable pro-GMO and anti-organic views. Its wider agenda is pro-technology and pro-free-market, opposed to voluntary frugality, and supportive of nuclear power, fracking and urbanisation.
Loosely allied to WePlanet is George Monbiot, a prominent British environmentalist who is unafraid of taking unpopular positions. A long-time critic of the environmental damage wrought by farming, he has become a prominent champion of the synthetic food sector. This dovetails into Monbiot’s second obsession of rewilding, which in his view would be an ecologically valuable use of the vast areas of land formerly used by farms that would have been rendered obsolete.
Among the critics are Gene Ethics (Australia), GMWatch (UK), the ETC Group (Canada), Organic Consumers Association (USA) and Navdanya International (Italy). Arguments affirm support for organics, endorse regenerative farming, see the need for a grassroots and decentralised peasant-led food system, acknowledge the issue of patents on seeds and foods, and oppose novel technology. There is a general mistrust of big business and top-down agendas.
A large-scale shift to these novel foods risks centralising control of most of the food system into even fewer hands than at present. Monbiot’s somewhat unrealistic solution is to remove patents from the picture, which would facilitate a more decentralised, open-source style of production. Impossible Foods currently holds 475 patents, of which 204 had been granted as of May 2024.
Some governments have intervened by taking the controversial step of banning fake meat. These include Italy and Hungary, which are concerned about what they see as threats to traditional food cultures. Florida and Alabama have done the same, and other US states are likely to follow suit.
In Australasia
Australia and New Zealand share a food regulatory system administered under Food Standards Australia New Zealand (FSANZ).
At present, the only precision-fermented or cell-cultured food product to hit the Australasian market is from Impossible Foods. A number of restaurants as well as the pizza chain Domino’s offer the Impossible Burger. Woolworths in Australia and New Zealand sells both the burger and an imitation beef mince.
In January 2024, FSANZ granted initial approval for its first cell-cultured food application, a lab-created quail. This product was created by Sydney-based start-up Vow Foods, established in 2019, and its process involves cultured quail cells and GM growth factors. As of the middle of 2024, it is not yet sold in either country, pending a second expected consultation. Its cell-cultured quail parfait (a type of dessert) is now available in Singapore, under the brand name Forged, in the upmarket restaurants Fura and Tippling Club.
Cauldron is a company, based in the New South Wales city of Orange, which facilitates the scaling up of precision fermentation companies from prototype stage to commercial production, via its own patented technology. Other players include Nourish Ingredients in Canberra, with a focus on fats. In Queensland, the Mackay Future Foods BioHub is an ambitious project involving plans for multiple businesses in the industry to co-locate.
Across the Tasman in New Zealand, Opo Bio in the Auckland suburb of Newmarket supplies cell lines to the cultivated meat industry, both for research and commercial production. Daisy Lab in Auckland is working on synthetic dairy product substitutes. In total, more than a dozen companies in New Zealand are operating in the precision fermentation space.
Synthetic versus traditional meat – the climate debate
Environmentally, attention has focused on the massive impact of meat-eating on climate change, with the synthetic alternative being promoted as a solution.
However, a controversial preprint (non-peer-reviewed) 2023 study from the University of California carried out a lifecycle assessment comparison looking at the energy and greenhouse gases associated with both meat types. It concluded that lab-grown or cultivated meat is likely to have a global warming potential four to 25 times higher than normal beef based on current and “near-term” production methods. The major energy demand was the pharmaceutical-level purification of growth media.
Claims are circulating about some regenerative grass-fed meat being carbon-negative. However, Monbiot has carefully trawled through the literature and failed to find convincing evidence of net carbon-negative operations in the pasture-raised meat sector. Part of the issue is that soil carbon sequestration reaches a saturation point, while pasture-raised meat production emissions continue to be released. Pasture-raised meat has also been criticised by Monbiot for the opportunity cost of not using the land for carbon-negative nature-regeneration purposes. Extension of beef pasture is currently resulting in the loss of biodiverse ecosystems, while also generating emissions. In the big picture, grass-fed meat production would be impossible to scale up sufficiently to feed everyone in the world who wants it.
Necessary or not?
High-protein natural meat-alternative foods include eggs and cheese, as well as low-emissions vegan options such as tempeh, tofu, pulses and lentils. While it may be unrealistic to hope that people will abandon their cultural attachment to meat and be willing to eat something that looks very different, the bottom line is that if people don’t want to give up meat-looking foods, some form of fake meat would probably be a non-negotiable part of making a serious attempt at reining in climate change. Meanwhile, meat consumption worldwide is continuing to grow. Meat-eating is a core element of the increasingly common carnivore and keto diets, and is a populist cause for the libertarian-oriented right.
But alongside the bubbling bioreactors are some less synthetic non-GMO vegan meat replications such as the high-profile Beyond Meat in the US and v2food in Australia, whose plant-based burgers are available at Hungry Jacks and in Woolworths.
To its proponents, rejection of these novel foods is a form of “neophobia” that can manifest in an entrenched resistance to new innovations. Whether or not this is a valid judgment, make sure you read the label and pay attention to the various forms of labelling that may be used to indicate these products.
Article featured in WellBeing Magazine 213
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Synthetic Foods
