I am a pretty self-motivated individual and rarely need much encouragement to get through my to-do list. Every once in a while, however, I lose my way.
I know the signs: my energy is low, I don’t leave my bedroom, and I feel overwhelmed. I tuck away in my safe hideaway, and typically spend hours (even days) doing nothing, or things that require little of my mind. Most of all, I experience severe mental block, and I am unable to write.
We all need a break once in a while, and choosing to have time for yourself is an important act of self-care. Indulging too long in a break or rest however can lead to complacency, loss of momentum, and decreased productivity.
Mental health…is not a destination, but a process. It’s about how you drive, not where you’re going.”
— Noam Shpancer, PhD
It might also result in missed opportunities, delays in achieving goals, and a potential negative impact on motivation and discipline. Striking a balance between rest and action is crucial for sustained success.
How do I get back on track?
If I find myself stuck in a “ checked-out” moment, I know my nutrition needs to improve, my sleeping habits are probably unhealthy and I need some stimulus. It’s likely that I am not meditating, and I am disconnected from my authentic self.
Here’s what I do, and it works everytime.
Eliminate sugar from my diet. If I have slipped in a funk, it’s likely that cookies and chocolate are back in the house. Some studies suggest a connection between high sugar intake and an increased risk of mental health issues, including depression and anxiety. We know that refined sugar causes rapid spikes in blood sugar levels, followed by crashes. This can lead to fatigue, irritability, and cravings for more sugar. It also harms your immune system. ( see below)
Eliminate alcohol. You may think wine is helping you relax, but alcohol is actually a central nervous system depressant, meaning it slows down brain function. While it might initially create a sense of relaxation, regular consumption can lead to feelings of sadness and lethargy plus, it affects neurotransmitters in the brain, impacting the serotonin and dopamine being produced to regulate your mood.
Restore good sleep hygiene. When I want to get my sleeping patter back on track, I make sure to eat a light dinner, and be in bed at a decent hour, minimizing screen time. I have a couple of techniques that are guaranteed to help me fall asleep, and I incorporate them for a few nights and it usually does the trick.
Seek stimulus. The best way to jar my creativity and get me out of bed is to participate in activities that stimulate my creativity. particularly effective for me is reading a book where I learn something new, listening to interesting podcasts or even looking for recipes.
Get some fresh air. I sometimes have to engineer an errand I can’t put off, but it gets me out the door. Chances are, just being out makes me want to stay out. I enjoy a walk away from my car, even if it’s just around the block. It starts small, but is effective at increasing momentum.
Meditation. THIS is such an important piece of the puzzle. Doing just one 15-20 minute meditation, or even listening to a guided meditation on gratitude restores my positive vibrations and it’s why I make it part of my daily self-care. If I miss a few days, it can all start spiralling.
Last week, was a blues week. Thankfully, I paid attention to the signs, and got myself back on track with healthy habits. Best of all, I am inspired again, and productive!
The ways sugar impacts your immune system.
Now more than ever, it’s important to pay attention to our immune system, and do everything we can not to catch an infection and end up in an emergency room.
Excessive sugar intake can have an impact on the immune system. Consuming too much refined sugar has been associated with various negative effects that can weaken the immune response. These effects include:
- Reduced White Blood Cell Function: High sugar levels can impair the function of white blood cells, which play a crucial role in the immune system’s defense against infections.
- Inflammation: Excessive sugar intake can contribute to chronic inflammation in the body. Chronic inflammation may negatively influence immune system function and increase susceptibility to illnesses.
- Disruption of Gut Microbiota: Sugar can promote the growth of harmful bacteria in the gut, potentially leading to an imbalance in the microbiota. A healthy gut microbiome is essential for proper immune function.
- Decreased Antioxidant Activity: High sugar consumption may reduce the activity of antioxidants in the body. Antioxidants help protect cells from damage caused by free radicals and support overall immune health.
- Increased Susceptibility to Infections: Elevated blood sugar levels have been linked to an increased risk of infections, as some pathogens thrive in environments with high sugar concentrations.
Maintaining a balanced diet, low in added sugars, and rich in nutrient-dense foods can support a healthy immune system. It’s important to be mindful of overall lifestyle choices to promote optimal immune function.
