stress

Mindfulness & Meditation. What’s the Difference?

Health & Lifestyle

Mindfulness and meditation go hand in hand. Here’s how!

Mindfulness is an awareness and attention to the present moment. It can be practiced formally, such as through a meditation practice or informally, throughout everyday life. Meditation is the formal practice of pausing and turning awareness and attention to a target, usually the breath. Meditation is a formal mindfulness practice because it requires awareness and attention to the present moment.

How can mindfulness be practiced informally throughout the day?

Mindfulness can be practiced informally throughout the day by focussing awareness and attention to experiences as they happen in each moment. This can include attending to the things we register through our 5 senses. For example, you can practice mindfulness while eating, by attending to the colour, smell, texture, sound and taste of foods. You can even draw awareness to simple daily tasks such as washing the dishes, driving and brushing your teeth.

How can mindfulness be practiced formally through meditation?

Photo by Andrea Piacquadio

While meditation might preferably be done in a quiet space, it can in fact be practiced anywhere. Once in a comfortable seat, you can begin by bringing a focussed attention to a target, which is usually the breath because it helps to anchor you to the present. As you focus your attention to your breath, you may begin to notice your attention shift to thoughts and emotions. That’s OK. Without judgement, allow them to naturally come and go. Judgement takes you out of the present moment of mindfulness so allow them to pass. With regular and consistent practice, meditation improves overall mindfulness.

What are the benefits of mindfulness?

Some of the researched benefits of mindfulness include1:

  • Decreased stress, anxiety and reactivity
  • Greater cognitive flexibility
  • Increased immune functioning
  • Improved attention and sensory processing
  • Increased ability to manage emotions and distractions
  • Greater well-being and compassion towards self and others

What is happening in the brain during mindfulness practices?

There are two areas of the brain important in mindfulness practices. There is the amygdala which is responsible for our emotions such as happiness, sadness, fear and anxiety. Emotions are likely to come up during mindfulness practices. When they do, allow them to naturally come and go as you return your attention back to your target, the breath, or in the example above, food. Overtime, the amygdala may become less activated as you steady your mind, awareness and attention. The prefrontal cortex is responsible for our focus, attention and decision making. Since mindfulness is awareness and attention to the present moment, this part of the brain is most activated and sharpened.

So, what does this all mean?

Through practicing mindfulness regularly and consistently, both formally and informally, you begin to attend to each of the moments of your life as you experience them. You will learn to see your thoughts and emotions simply for what they are and from a gentle and non-judgmental place. You will start to slow down and attend to an awareness of yourself and others, allowing for greater compassion to build. Through mindfulness, you focus only on what you have control over which is the present moment. Allowing for stress and anxiety to reduce, leading to greater overall health and well-being. Ready to get started? 😊

The Foundation of Mindfulness Practice

Establishing a Daily Mindfulness Practice

Meditation Tips & Tools

“The real meditation practice is how we live our lives from moment to moment to moment.” – Jon Kabat-Zinn

References

1Davis, D. M. & Hayes, J. A. (2011). What are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research. American Psychology Association. 48, 198-208. doi: 10.1037/a0022062

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Simple Ways to Help Kids Cope with & Manage Stress

Early Childhood, Self-Regulation

Kids have stress too!? Yes! Just like us, kids do have stress.

Here are simple ways to understand and help your kids cope with and manage stress.

Stress in the Womb
Even in utero, a fetus can experience the stress of its mother. Whether that be emotional, physical or physiological, the fetus can feel and be impacted by what the mother is experiencing. Especially when her stress levels are high and/or she has poor health.

The Stress Response System
Regardless of age, the stress response system, formally known as our Autonomic Nervous System (ANS) operates in the exact same way. What I mean by that is, children can experience the same physiological fight, flight or freeze reaction in a threat-like situation. Stress is caused by an adrenaline surge and elevated cortisol levels to create a quick action response. Alternatively, acetylcholine and serotonin are released to slow things down for recovery.

Feelings of Distress
Babies cry to express when they are stressed/in distress such as when they’re tired, hungry, need to be changed or comforted. Babies are not born with coping strategies to deal with stress; therefore, they can solely rely on the love and care from the adults in their life. Matter of fact, coping strategies to deal with stress can continue to develop well into adulthood.  

Photo by Alexander Dummer

Types of Stressors
Children can experience a range of stressors such as biological – feeling hungry, tired, having allergies, emotional – feeling lonely, guilty, embarrassed, cognitive – feeling confused, overstimulated, learning new things, just to list a few. You’d be surprised some of the things that can be considered stressful for a child. The stress that humans experience can also range from positive stress – a normal and healthy part development, tolerable stress – more severe stressors with a limited duration, or toxic stress – adversity with a frequent and/or prolonged duration. Supportive relationships are what help to buffer and reverse the effects of stress. (See: Stress & Stressors)

Stress Behaviours
The manifestation of stress can be interpreted as challenging behaviours such as the following: temper tantrums, a change in eating (undereating or overeating) and/or sleep habits, physical aggression (biting, hitting, kicking), complaining of physical symptoms such as a tummy ache, headache, frequent illnesses due to a low immune system, just to list a few. 


Understanding the science behind stress can be quite complex.

In fact, not all stress is bad for us. It’s a normal key part of development and daily life. Stress is what gets us up in the morning, pushes us to do our best and helps us to Keep Going.

The most important thing to consider when understanding stress would first be to realize that you too experience stress. This will help you to think about how your child may be experiencing and displaying in an age-appropriate way that they’re stressed, and how best you can support them through all the ups and downs that life will inevitably bring their way. Such as the first day of school, trying out for a sports club or going for a job interview.

HERE ARE A FEW WAYS YOU CAN HELP YOUR CHILD COPE WITH AND MANAGE STRESS: 
Photo by cottonbro
  • Ensure they are eating healthy and balanced meals and are getting enough sleep
  • Develop their emotional literacy by helping them to recognize, acknowledge, identify, express and talk about their feelings
  • Engage them in relaxation strategies such as deep breathing, mindfulness/meditation or yoga, as well as in physical activities. These create endorphins in the brain which help to reduce stress
  • Try to create stress-free environments such as device-free dinners/family time and limiting screen time
  • Read age-appropriate books with characters who overcome challenging situations
  • Kids like predictability. Maintain consistency in their daily routines and explain to them in advance when changes may be happening
  • Explain to them that stress is normal part of life and growing up and set positive examples of how you deal with it 

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Kid-friendly Superfoods for that Sweet Tooth (SMOOV Superfood Blends)

Early Childhood, Health & Lifestyle

Contemplating SMOOV Superfood Blends Healthy Kids Bundle? Well look no further – here’s everything you need to know about why they’ve selected these blends for this bundle and the health benefits for kids behind their ingredients!

Let’s face it – just like us, kids have a sweet tooth, too! I’ll admit I have one.

Made with 6 powerful superfoods that are loaded with nutrients, the Euphoric Blend is a feel–good way to satisfy those cravings and boost your little one’s mood, the healthy way! 

SMOOV euphoric blend

This blend contains the following Certified Organic ingredients:

Cacao – a natural mood elevator and a healthy way to satisfy sweet cravings. Loaded with antioxidants, calcium, iron and magnesium.
Carob – tastes similar to cacao, but much sweeter. Is rich in calcium, fiber and antioxidants that help protect your body from the toxic effects of free radicals (which can include smoke, pesticides and pollution that can damage parts of cells in the body).
Mesquite – a natural energizer and helps in the restoration of the intestinal flora. Is high in protein, magnesium, iron, zinc, potassium and soluble fiber.
Maca – a powerful adaptogen (which helps the body adapt to stress) that can improve energy levels, stamina, emotional health and focus.
Lucuma – a natural, low–glycemic sweetener that also helps regulate blood sugar levels, containing vitamin B3, beta–carotene, calcium, iron and zinc.
Coconut – contains healthy saturated fats, lots of fiber, and promotes healthy blood sugar levels. 

Did you know? Kids have stress too, and their little bodies are learning each day how to manage it, thanks to the love and support of the people in their life – like you!

Made with 8 powerful superfoods loaded with antioxidants, the Berry Exotic Blend helps to fight against stress to the body from free radicals, from the inside out.  

SMOOV berry exotic blend

This blend contains the following Certified Organic ingredients:

Acai Berry – loaded with antioxidants which help neutralize the damaging effects of free radicals throughout the body.
Maqui Berry – loaded with antioxidants that can help protect the body from the toxic effects of free radicals.
Camu Camu Berry – rich in vitamin C among other nutrients. Serves as a powerful antioxidant in your body and improves the health of your skin and immune system.
Goji Berry – helps to maintain good immune function, boost energy and improve mood. A great source of vitamins A, C, fiber, iron, zinc and contain all the essential amino acids.
Black Goji Berry – exceptionally high in antioxidants. Helps to boost the immune system and improve circulation.
Blackberry – beneficial for skin healing and improving brain function. Is high in fiber and packed with vitamins and minerals such as C, K and manganese.
Blueberry – a great source of fiber, vitamins C and K, manganese and antioxidants– known to boost heart health, repair and maintain skin, and improve brain function.
Lucuma– a natural, low–glycemic sweetener that also helps regulate blood sugar levels, containing vitamin B3, beta–carotene, calcium, iron and zinc.

What better way to healthily and heartily satisfy that little one’s sweet tooth than chocolate and berries!

This article was written for SMOOV Superfood Blends.

Are you looking for an easy way to get your greens in, boost your immunity, energy or mood? SMOOV Superfood Blends is a Canadian-based company that carries a variety of healthy, organic and all-natural superfood blends powder. Visit SMOOV today!

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Brain-Gut Connection

Health & Lifestyle, Self-Regulation

Did you know that you have two brains? One you already know is in your head, which is your brain. The other is in your stomach, which is known as your gut. Your brain and your gut are connected, literally. Your brain communicates to your gut and your gut communicates to your brain.

…but what does this really mean?

While many of us know or are beginning to understand just how important the development of our brain is to our overall health and well-being, we may not realize just how important our gut is too. For some, or few, this might be the reverse. Some may attribute their overall health and well-being mostly to their gut health and what they consume, and not so much to their brain. But really and truly, both matter and both work together!

so…how does this really work?

Parts of our body is made up of our nervous system. Commonly known as the central nervous system. This system is comprised of our brain and spinal cord. A less commonly known part of our nervous system is called the enteric nervous system (ENS). This system consists of our gut, which is formally known as the gastrointestinal (GI) tract. Our GI tract begins where food is taken in through our esophagus, to digestion in our stomach and then expulsions. Our gut can function on its own reflexes while communicating back and forth with our brain. Both the brain and the gut’s nervous system consists of a network of nerves, neurons and neurotransmitters. (See: The Vagus Nerve). This is how it gets its name the “second brain”. They both work together to support our overall health.

Here is an example of how this brain-gut connection works.
Photo by Ola Dapo

Imagine yourself in a stressful or fearful situation. For some, this may be delivering a big presentation or encountering a frightening animal. In fearful and distressing types of situations, your brain’s central nervous system (specifically the sympathetic nervous system) is turned on and your body prepares for a fight, flight or freeze response. Simultaneously, your body’s enteric nervous system (comprising of your digestive system) begins to slow down in an effort to conserve your body’s energy to be used for the situation you are in. As you stand before others, prepared to deliver a big presentation, you may experience what is commonly known as a “butterflies in your stomach feeling” which is often a result of strong nervous, anxious, frightening or feelings of excitement, depending on the situation you are in. This is an example of how your brain affects your gut.

Experiencing persistent problems with your gut such as stomach pain or troubles with digestion can also give rise to feelings of stress and anxiety about the state of your body’s health and well-being, which in turn can have an impact on your mental health.

so listen up !

Taking good care of both your brain and gut is important. In such a way that is best for you. Ensuring you fuel your mental, physical, emotional and social well-being is key, so is being mindful about what you fuel your body with. Fueling your body with foods that support and promote the health of your gut is fundamental. This can include a balanced and nutritious diet that consists of prebiotics, which are foods that are high in fiber such as bananas, oats, apples berries. As well as probiotics, which are good bacteria that help to balance the organisms in your intestine and can be found in yogurt. (See: Gut Health 101)

How brain and gut health is ensured will look differently from person to person and that’s OK! It’s about finding a healthy balance, whether that’s in consuming specific foods or enjoying a SMOOV blend that’s just right for you! 

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.