Flexible Brain & Mindset - Welcome to Conscious Nutrition by Heather Fleming.

It has been some time since I connected with ya and I hope this email finds you well.

Lately, I had a change in life plans. I was heading south for the winter and then was going to galavant around visiting friends, looking for a new project to assist and looking for a smaller town to live in.

Well, the day I left Nebraska, my Dad went into the hospital. I kept my fingers crossed, hoping it was a stone of some sort. He was diagnosed with Pancreatic cancer, so this gypsy made her way back north, with a heavy heart for my dad an infrared sauna for me.

He is heading into a 6-month protocol of chemo then surgery. I initially wasn’t intending to stay this long, however, after the initial shock, I came upon the realization that I was looking for something I could be of service toward.

I sent out to California 20 years ago, TODAY, to learn about myself, other healing modalities, a NEW WAY OF THINKING and here I am back in my hometown supporting and cheering the person who may need it most.

When you feel overwhelmed, how do you respond?

Fight?

Flight?

Freeze?

Fawn?

All of these are normal responses. Our nervous system is here to help us anticipate our needs and protect us. During times of stress, it is super hard on our brain and we need to restore ourselves as soon as possible.

The stress response begins in the brain (see illustration). When someone confronts an oncoming car or other danger, the eyes or ears (or both) send the information to the amygdala, an area of the brain that contributes to emotional processing. The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus. (Harvard Health)

Command center

illustration of brain showing areas activated by stress — Harvard Health

As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the stress response system — known as the HPA axis. This network consists of the hypothalamus, the pituitary gland, and the adrenal glands.

The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the “gas pedal” — pressed down. If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system — the “brake” — then dampens the stress response.

How does your brain feel after all of this?

Mine: SUPER TIRED. Especially my frontal cortex. As a professional feeling, this stress response feels like it sucks the juices out of my brain.

How to support and restore your brain?

I will need you to FEEL into these options below and choose which one(s) ALIGN with you. The lists for preventive health are long and as a FEELING creature who thinks, (Jill Bolte), we have to DISCERN for ourselves every day.

Foods:

DARK chocolate, I repeat dark chocolate. High in Magnesium and helps stimulate circulation when your body felt shut down.
Fatty Fish: Salmon, sardines, anchovies and trout. These foods are rich in Omega 3’s fatty acids which can help the brain feel hydrated.
Seeds & Nuts: Chia seeds and walnuts are on the top of the list to give your brain the minerals it needs. I prefer chia seed pudding or nut butters when my stress levels are high.
Avocados: Contain lutein, a carotenoid that is present through brain tissue.
Green Tea: Sipping on teas throughout the day can provide antioxidants and hydration to help with fog.

Supplements:

Omega 3’s: Either from fish or algae to help with essential fatty acids. Most people are fatty acid deficient, which can lead to sugar cravings, low energy and poor detoxification. I am back on Fish oil since I will be eating less of it and am in need of the extra protection.
B-Vitamins: Are a MUST! With the constant stress in our environment, everyone needs these.
Adaptogens: Reishi, Holy Basil, Lions mane. Add these in teas or your recipes.

Homeopathy:

Rescue Remedy by Bach Flowers: This blend is great to have in your medicine cabinet at all times. After a tough conversation or a life challenge, add these to help calm the initial stress.
Ignatia Amara: Helps with emotional upset, tiredness, sleeplessness and nervousness.

Stress-reducing activities:

Energy Healing: Acupuncture, Reiki, Spiritual consultations, Therapist, YOU NAME IT! Energy healing is the space we all need to quiet our minds and heal.
Breathing techniques: I recommend and am loving Alternate Nostril Breathing technique.
Go to SLEEP early: It Will help your immune system and brain restore.
Reduce your electronics. They are tiring out our brains.