Benefits of meditation and a simple meditation exercise!

Hey guys! 🙂

I just wanted to share with you a very simple mediation exercise. I use this simple exercise regularly, in order to relax and calm down my nervous system. Especially for people who suffer from anxiety and panic attacks, meditation is a perfect tool to get rid of negative and stressful thoughts. The practice of meditation is beneficial in so many ways, thus I highly recommend it to everyone out there, sick or not ;). As soon as you’ll start to meditate, you’ll quickly feel some changes within your body and your mind. While meditating, your cells will fill with more energy (also called “Prana”). The more energy your cells are filled with, the more peace and joy you’ll feel. Meditation is an effective way to lower blood pressure, reduce anxiety and decrease pain and tension. Moreover it’s helpful to increase your serotonin production (which improves your mood), and also improves the immune system. Especially people who suffer from any illnesses, meditation is highly beneficial. While you’re meditating, your brainwaves will go into an Alpha state, which supports the healing process of your body and your mind. Further, your happiness improves, you’ll gain clarity and peace of mind. For me personally, meditation helped me a lot to get rid of over-thinking, thus reconnect to my body. After meditating, I’m able to gain more focus and I feel more fresh and ready to accomplish something afterwards. Most importantly, it helps me to realise that some problems are not as bad as I think they are. It also helpes me to realise, that my inner attitude determines my happiness and that I’m in full control of my state of mind. It helps me to calm down when I feel overwhelmed or unstable. However, in order to experience all these benefits, it’s important to practice regularly. I always say it’s better to meditate 5 minutes daily, rather than 15 minutes once per week. Once you incorporated meditation into your daily routine, you’ll really feel grateful and happy to pause and enjoy a refreshing meditation. So let’s get rid of all self harming and self destroying thoughts and reconnect to our body.

Lay down on a yoga mat (or your bed). Close your eyes and take 3 deep breaths. Breathe in deeply through your nose, hold your breath for a few seconds, and breathe out through your mouth. (Make sure that you breathe out longer than you breath in). Now, return to your normal breathing and imagine that you’re breathing in a colour (I always take light green, which symbolises relaxation). You breathe in “green” and the word “relaxation” and as soon as you breath out, the colour starts to spread through your whole body. You can start to spread the colour into your feed and work it up to your head and face. Imagine that, as soon as the colour starts to spread in your body, your whole muscles start to relax and release all their tension.

I know, it’s hard to start a new habbit and especially to practice it regularly. But trust me guys, meditation helped me a lot to become calmer, less stressed, more focused, more happy and a better and more vibrant human being. It has been proven, that the brain physically changes, even though you’re not aware of it, after a short time of meditation. So start with 2 minutes daily, and increase the time slowly.

Don’t forget: You shouldn’t worry too much about your illness because then, you’re giving more power to it. Switch your focus to other things such as meditation and yoga and I promise you’ll feel better! 😉

Taking a break from my symptoms and having a holiday in Egypt!

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Hey dear friends!! 🙂

I’m currently in my preparations for my holiday I’m going to spend in Egypt. Hence, I’ll not be able to post  any articles on my blog in the next three weeks. I’m pretty excited for my holidays, however I’m also scared. Scared of my symptoms to come up and rule my holiday. But I’m mostly scared of the flight! Well, not of the flight itself, but of the entire travel journey. Standing in the queue for check in, standing at the passport control, waiting for the suitcases and so on. I think, that everyone who suffers from adrenal fatigue, or similar illnesses, knows how it feels like to stand somewhere waiting for something. You get tired, you feel dizzy, a whole range of symptoms come up, you get overwhelmed by the entire situation and you might even get some sort of anxiety. It’s not fun at all and it’s so difficult to enjoy the journey while you’re stressed out. Over the last year, I learned how to mangae those situations. I learned how to calm myself down. I listen to my breath! Yes, while it might sound so simple and stupid for some people, it is literally life saving for others. Listening to my breath, helps me reconnect to my body! Focusing on symptoms and having anxiety means your brain is drifting into the future. Anxiety is the fear of what could happen. Anxiety is over thinking. Focusing on your symptoms will only create more symptoms, that’s why I try to get out of my brain and into my body, by simply switching my focus on my breath. I know that the travel journey is not going to be too overwhelming or bad. I know that the reality is mostly not as bad as I think it to be and I want you to remember that! Beeing scared of some things is completely normal and to a certain degree it can be helpful and healthy. However, don’t limit yourself by your thoughts! Listen to them, accept them, but also distance yourself from them. Tell yourself “ok, this is my anxiety talking to me right now, but that’s my anxiety, that’s not me!” Your anxiety is part of you, but it doesn’t define you! As soon as you stop labelling your thoughts “good” or “bad” you’ll feel relieved. Not allowing your thoughts to rule you, will give you enough space to live your life. A life without limitations! Facing your fears and stepping out of your comfort zone will help you to get rid of those negative thoughts and fears. That’s why I decided to go on a holiday with my mum. Facing all those fears, but I know that it will be worth it. Even though I’m ill, I want to do “normal” things. These “normal” things become challenges once you’re not a 100% healthy. Everything becomes challenging. Showering, grocery shopping, socialising, sports, jobs, sleeping, walking, resting, cooking….
However, I try to face those things every single day. I know, that one day my symptoms will go away and I’ll be able to live a normal life. In the meantime, I accept my current situation and do the best I can with what I got. I’m glad and really thankful that I’m able to go on a holiday. Thankful for having such an inspiring mum which is always there for me! Grateful for being able to take a plane, to stand in a crowd, to have fears and to be me!! Focusing on things you can do, rather than on things you can’t is so helpful! You’ll see the world with different eyes and you’ll realise that your worst enemies become your best friends! Beeing thankful for what you can do and what you have is the key! There are so many people out there which can do less or have less! Realise what a blessing it is to have an illness which is curable. An illness, which will take you to a journey of self discovery, self development and self love. A journey which teaches you to step out of your comfort zone and to grow to a stronger, more positive human being! I’ll leave for my trip with these thoughts! Thankfulness and appreciation. Travelling has always been my biggest hobby, my biggest satisfaction and my biggest life teacher. It enables me to dive into another world, to meet new cultures and people. To meet the sun and the ocean and to take a break from reality! I always realise that my symptoms fade away, once my mind is feed with something I truely love and appreciate! So, here is a little reminder for you guys: find something you love. Find an inspiration. Find a purpose and concentrate your energy on those things! Trust me, your illness will have no more time to rule your life! See the positive over the negative and trust yourself! Feed your mind with positivity and get rid of any negativity. But most importantly, find something you love doing! Keep looking for it!!
What’s your purpose? What’s your biggest reason to recover? Are you ready for recovery? Are you ready for life after recovery? What’s your biggest motivation to heal?

Mine is to travel the world! This was always my biggest dream. To take my backpack and to travel the entire world on my own.

Don’t be afraid to dream big!! Believe in yourself and in your recovery! Stop googling treatments, illnesses or symptoms. Start to live in the present moment and enjoy the ups and downs of life. Things will make sense in the end. Unfortunately, life can only be understood backwards 😉 So live it forwards and try to concentrate all your energy on the now! Stop focusing on the past.

I wish you amazing weeks full of energy and positivity! I’ll keep you updated on my holidays! Keep your head up strong people!

How does my diet look like?!

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Many of you guys asked me how my diet looks like, so I thought that I share some information on that topic! First of all, I´m not pretending to be an expert, the following information are just based on my own research and experience.

My current diet is pretty much Paleo based, however I don´t eat that much meat as suggested in this diet (I limit it to 1-2 times a week). I was vegan for one year and found it quite hard to switch to animal products again, that´s why I slowly bagan integrating eggs and meat again. In the beginning, I found it very hard to find the “perfect“ diet for me. Everytime I did some research, I ended up beeing more confused and frustrated than before. While some people praise that this diet is the best, others blame it for beeing unhealthy or unbalanced. Nevertheless, I realised that Paleo works the best for me at the moment. Anyhow, this doesn´t mean that it works best for you too. What works good for one body, doesn´t mean that it necessarily works good for another body. That´s why I suggest that you try out which diet works best for you. From my experience, I recommend a diet which covers a little bit of all, or almost all, food groups.

Before I´ll start to share my personal everyday diet, I would like to explain some main information on the Paleo diet. It is said, that this diet is best for the human body, as it works best with our genetics.This diet suggests to eat like we used to back in the day (everything humans could hunt or find). It´s recommended to avoid all toxic foods, which apperently lead to illnesses. These toxic foods are grains (oats, brown rice, rye, wheat, barley), refined sugar (sugar from fruits is fine), dairy products, legumes (soy beans, peanutbutter, kidney beans) and vegetable seed oils (soybean oil, canola oil, corn oil, peanut oil). On the other hand, foods which are strongly recommended are vegetables, fruits, fish, meat, eggs, healthy fats (coconut oil, olive oil) and limited amount of nuts and seeds. People say that a Paleo diet stabilizes blood sugar, improves sleep, reduces allergies, burns off stored fat and raises energy levels. From my experience, I can totally agree with the first three points. I struggled a lot with blood sugar issues (which was mainly do to my high carb, low fat vegan lifestyle), since I switched to a Paleo diet my blood sugar became stable. Hence, I sleep better now, as I don´t wake up in the night due to hunger. However, these are just guidelines and again, what works for one person, doesn’t necessarily mean it works for another.

About 8 months ago, I switched to organic food and to glass water bottles. I still have huge hormonal issues (ostrogene dominance, low progesterone, irregular periods and acne) and wanted to avoid all toxins that might influence my hormones. Especially hormones in conventinal dairy products and meat can influence your natural endocrine system. I also drink fluorid free water and use fluorid free toothpaste. I did some research and found out, that already low doses of fluorid can contribute to health issues such as reduced fertility, lower tyroid function, disruption of melatonin production and cancer. I don´t want to scare anyone, but these are just some changes I made after having done some research and I feel better with these choices. Everyone is responsible for themselves and should take their own actions! However, back to my Paleo diet. A typical day would look like this for me:

Breakfast:

  • 1/2 squeezed lemon in warm water/ 1 tbsp of raw organic apple cider vinegar in cold water
  • Omelet (2 whole eggs) fried in coconut oil, with tomatoes, cucumber, olives, 1/2 avocado
  • Chia seeds with unsweetend almond milk, topped with cashews, almonds, frozen raspberries and coconut flakes

Lunch:

  • Salad with chicken or prawns
  • Vegetable curry (recipe will follow)

Snack:

  • Apples, almonds, cashews, red fruits, raw celery, glass of almond milk, banana muffins (recipe will follow)

Dinner:

  • Broccoli potage with coconut milk and pine nuts
  • Moussaka (minced meat with eggplant)
  • Salad with smoked salmon and avocado

These are just a couple of suggestions. I´ll write another article with a couple of recipes which are Paleo friendly!

All in all, I avoid gluten, lactose, refined sugar, soy products, plastic bottles and conventional food. Further, as regards supplements, I take 1,000 mg of Vitamin C, 2,000 mg of Omega 3 and 20 mg of Zinc a day. In cases of low blood sugar, I drink a glass of water with 1 tsp. of pink Himalaya salt in it, in order to raise my blood sugar and fight my dizziness. I found out, that eating less carbs, made me feel better and more energized over a longer period of time. I try to limit my carb intake to 100 gramms a day and I feel good with that. In case you want to check your macro and micro nutrient intake, you can use http://www.cronometer.com to have an overview on your daily intake.

I hope that those tips help some of you and I´ll let you have some of my recipes in the near future! Please don´t stress yourself with what foods are allowed or not allowed. Follow your instinct and your bodys reaction. Try out what works best for you and adapt the diet to your personal needs and lifestyle.

Keep your head up little warriors, and don´t forget to treat your soul with some cheat meals some times! No one is perfect and I´m also not pretending to be perfect! Just try to stick to a certain diet (which is best for you) most of the time. Some chocolate or french fries will not ruin your diet. If you limit yourself or restrict yourself, you will feel frustrated. Hence, listen to your body, because it is wiser than your brain!

20 basic quick tips on how to deal with adrenal fatigue/ chronique fatigue!

1) Accept your illness and your current situation. Mostly, it is easier said than done, but fully commit to your healing process now and accept the fact that you are not able to do certain things atm.
However, you will be able to return to better energy levels again and I am pretty sure that you will have more energy and a better health than before your illness. But accept the fact that you are in a healing process and that this process is full of ups and downs.
2) Get enough quality sleep (sleep at least 7-8 hours per night).
3) Try to eliminate all stressors or negative people in your life/ limit them to a minimum. Saying yes to happiness, means learning to say no to people or situations that stress you out.
4) Eat breakfast within 30 mins/ 1 hour after waking up, to get your metabolism working. Try to eat a protein rich breakfast or combine fats, proteins and carbohydrates at each meal, in order to avoid blood sugar spikes.
5) If you suffer from low blood pressure (which is pretty common in cases of adrenal fatigue), drink a glass of water with a tbsp. of sea salt or pink himalaya salt in it, every morning. It helps to raise your blood pressure and to fight your dizzyness.
6) Drink hot lemon water or apple cider vinegar in water. It helps to flush out toxins and to alkalize the body. We probably all know that healing is not possible when the body is too acidic.
7) Watch your diet!! Eat healthy and nutrient dense foods. I recommend to switch to organic food. Esepcially people who suffer from adrenal fatigue might have hormonal issues. Foods which contain pesticides and hormones, as found in dairy products and meat, are highly toxic for the body. Switching to organic food will help your body to heal. However, I will write another detailed article on proper nutrition and how I changed my diet.
8) Quit coffee (including decaf coffee) and all products which contain caffeine. It was very hard for me to quit coffee and chocolate. I am not perfect and I still eat some chocolate when I really crave it, however it is important to lower your intake of stimulating foods such as: coffee, cola, chocolate, weight loss pills, pain relievers, energy drinks/ water, alcohol, breath freshners, sunflower seeds.
9) Check your household for all electronic devices. Do you really need to let all those devices plugged in? I do not use my microwave anymore and plugged it out. I also plugged out our home telephone base, as people can also reach me on my cellphone. Try to limit your PC and cellphone time. I realised that prolonged computer exposure drained my energy. Set a daily limit or a certain hour where you allow yourself to use electronics, but try to limit this time and fully concentrate on your healing.
10) Meditate! Especially people who suffer from anxiety and severe panick attacs, as I used to, meditation will help you to calm down your nervous system and to reach different levels of your consciousness. By time, you will be able to reach the Alpha brain waves (usually while eyes are closed, while day dreaming or visualizing) and Theta brain waves (usually during sleep, meditation or deep relaxation, it is the realm of your subconsciousness and it is said that deep spiritual connections with the universe can be experienced at Theta. Theta is where you experience visualizations and great inspiration). Meditation and quitting coffee helped me a lot to calm my nervous system down and to get rid of anxiety. However, many people think that after only one session of meditation they will already benefit from the positive effects of meditation, but it is a matter of practise. It took me a couple of months to benefit from it and to truely enjoy it. The clue is to incorporate it in your daily routine, at a certain hour, and to simply practise it regularly. I will also do a seperate article on meditation.
11) Stop before you feel bad or get overwhelmed by your symptoms. It is very hard to stop a certain activity, when you did not even finish it. However, that is the clue for people with adrenal fatigue. If you want to accoplish a certain activity (for example cleaning a room) do it step by step. I used to clean up for 15 mins and then rest for 30 mins or longer. Do not compare yourself to other people, just do it at your own pace and stop before your symptoms will tell you to.
12) Pre-rest before certain occasions.
13) Don’t say YES to things or people that do not make you happy. It is your time for healing now!! If you keep living the way you were living and still trying to please other people instead of yourself, you’ll have a hard time recovering. Make yourself your number 1 priority!
14) Don’t explain and don’t complain! – I used to complain a lot at the beginning and tried to explain to everyone how hard and draining it is to have adrenal fatigue. I wanted, the people I love, to care and understand what I was going through and why I was not taking part in any activities anymore. Over time, I realized that it didn’t help me at all and that people will never understand if they haven’t already been in the same situation. So don’t waste your energy in complaining and explaining yourself to others. Focus on the things you can do! If people really care, they will put their own energy in researching or asking questions in order to understand your situation and support you.
15) Don’t compare yourself to your old self! I used to do that a lot. Comparing my current life to my old life just made me sad and depressed. Of course, in certain situations it helps to visualize, but don’t try to look back too often. Concentrate on the present moment and what you can do to help you now.
16) Try to manage and limit your toxic thoughts. Thoughts have such a big impact on our biochemistry. Each cell in our body is aware of every thought. No matter what you think and believe, your body will mirror it, so be kind to yourself and think in a constructive way. Don’t limit yourself by your thoughts, enourage yourself by your thoughts! Change your thinking –> will change your beliefs, change your beliefs –> will change your behavior.
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Have faith and practise patience. No matter what you are going true, it will pass. So remain calm and in control. Go 24 hours without complaining and see how you’ll feel.
18) Write a journal and write down your personal life assesement, considering following points: What brought me to my current situation? What did/ do I learn from it? What can I do to feel better? What am I thankful for? What do I like about myself?
19) See the conncetion in everything you choose to do or think! What you choose today, has an influence on your future. Your bad decissions of today have a negative influence on the upcoming weeks or months. Choose positivity over negativity and be aware of your choices you make.
20) What you focus on, you’ll feel! Let your energy flow into things, people or actions that lift you up, support you and make you feel alive. Concentrate on the things you can do and moove on. Baby steps are better than no steps. Deal with the real truth and enjoy your life again, no matter in which situation you are.