Self-care from Cell to Soul!

Miss Nutrish's Top 5 Tips to Mental Wellness

Hello again Friends!

This month we are on a mindful & mental wellness path to abundance! Because I do not believe it should be lonely at the top, I am sharing with all of YOU my Top 5 Tips to Mental Wellness (with pretty specific details). I truly believe what we work on individually will affect the collective and vice versa.

Won’t you join the Mental Wellness Revolution?? Keep reading to make your journey more abundant!

Observe Your Energy Patterns: Are you Cashing IN or OUT?

Energy is EVERYTHING. The food we eat provides us with specific energy. The music we listen to is comprised of various frequencies. The people we surround ourselves with. Negative thoughts vibrate differently than positive ones. Become an observer of how you GIVE and RECEIVE energy. What drains you? What fills you up? Simply shifting your energy around any (or all) of these areas will have a great impact on your Mental Wellness. I do not surround myself with people who do not believe in my dreams anymore; I cannot be pulled down, energetically. Practice observing your energy patterns, no judgement! This allows you to notice when you are actively allowing others to drain you AND when you feel full of light energy. Our brains are wired to move towards pleasure and away from pain so it becomes easy to let go of that which is depleting your energetic reserves.

Gut Health:


Vagus Nerve (Communication): The vagus nerve are two cranial nerves that run from the brainstem to the gut and interweave with additional organs along the way; such as the heart.

These nerves work with the parasympathetic nervous system (relaxation response) to control, primarily, heart and digestive function. It is also involved with functions of the body such as swallowing, stomach acid regulation, bladder control and the healing response.

Particularly in digestion, the vagus nerve regulates chemical levels to absorb and assimilate nutrients from food. Also, it is important to mention that MANY of our brain messenger chemicals (neurotransmitters) are produced in the gut and the vagus nerve is a pathway they travel to the brain, via the ileocecal valve.

WHY am I mentioning this in relation to Mental Wellness?

Because the parasympathetic nervous system is the response center for relaxation & repair which is needed in all healing processes of the body & mind. However, because of frequent stimulation, and an onslaught of toxic chemicals, the vagus nerve can become majorly malfunctioning. It either reacts by over or under producing; both resulting in detrimental health effects.

How does the vagus nerve become overactive or burned out?

It actually has A LOT to do with how your body perceives stress, both recognized and subconscious. When we are constantly perceiving activities in our lives as threats, the vagus nerve is working on overdrive. I need this point to be clearly understood, having daily shouting matches with a loved one IS activating this nerve. Telling yourself negative self-talk continuously ALSO has the potential to do damage to this nerve. On the contrary, those ‘gut feelings’ you may brush off are actually a direct indicator of this vagus nerve. As mentioned, this nerve runs from the brain to the gut, so much of the communication to the brain happens through this nerve.

This is why it is IMPERATIVE that we have a strong digestion so that our brains are also strong and impermeable to stress & chemical toxins. In addition to the mentioned symptoms, excessive activation of the parasympathetic nervous system can also result in ATP axis blunting, which in turn damages the adrenal glands AND the liver responds by decreasing the amount of glucose it produces. Talk about a shit storm of stress and bodily systemic shut down. Are you seeing yet the DIRE importance of giving daily loving relaxation to your body???

Neurotransmitters: Brain chemicals that facilitate the transmission of signals from one neuron to the next. Neurotransmitters work with receptors in the brain to influence and regulate a wide range of processes such as; mental performance, emotions, pain response and energy levels.  Numerous clinical studies have shown that inadequate neurotransmitter function has a profound influence on overall health and well-being. In fact, imbalances in certain neurotransmitters are associated with most of the prevalent symptoms and conditions seen in practitioners offices today. Traditional medicine tries to affect our neurotransmitters with medication. However, they do not even take into account the gut’s role in the production and synthesis of neurotransmitters. More progressive therapy involves amino acids to balance specific neurotransmitter imbalances. Much safer and more effective!

Bacterial Ecosystem of the Body: The number of bacteria in our body outnumbers our cells 10 to 1. This means that we are literally an ecosystem! There are numerous offenders that may wind up in the gut causing a cascade of digestive and brain disturbances. Knowing your pathogen load (bacteria, yeast, fungus, amoeba, and parasite) is extremely important as each of these provide various negative effects on the body and brain. They must be eliminated before moving onto greater restoration of health. If you are working on increasing your absorption in your stomach you HAVE to get rid of these pesky offenders so that YOUR body is receiving the nutrients and not the little critters.

Integrity of Gut: When gut is ‘leaky’, the unabsorbed food enters our bloodstream & attacks our cells. Unabsorbed food can also be converted into neurotoxins that gain access to our brain, affecting the balance of neurotransmitters and overall functioning

Because of lack of nutrient-rich food, less time to enjoy our meals, and distractions while eating, many of us have developed an absorption issue. This can lead to acute or chronic nutrient deficiencies. Each essential mineral plays vital roles throughout the body. Knowing our mineral ratios demonstrates the efficiency of adrenal glands, thyroid, and sugar regulation which are all vital components of maintaining Mental Wellness.


My regiment focused on; gut health, neurotransmitter balance, improved detoxification & inflammation reduction

For Gut Health: Probiotics to change the ecosystem, enzymes with your meals to correct pathways, additional supplementation can be added to heal the gut lining if leaky gut is an issue.

Probiotics are healthy bacteria that act as warriors in our gut to help absorb and assimilate neuroactive compounds that communicate directly with the brain. After antibiotics, toxic chemicals, and stress, our bodies can be severely depleted of healthy bacteria. This leaves our body in a state of vulnerability for chronic disease and infection. In fact, we now know that we are made of more bacteria than cells, so it is imperative that we have the right kind! Probiotics actively fight foreign invaders, help with the relief of allergies, increase the integrity of the gut lining and the function of your immune system. There are many strands and strengths of probiotics so contact me for more support in choosing the best strands for you and your gut health.

Enzymes are involved during the entire digestive processes. Some are made in the gut all the way down the digestive tract. Without knowing particular imbalances, full spectrum enzymes with meals help correct imbalances, as does mindful eating and good food combining practices.

Amino Acids to help balance neurotransmitters. The amount and type of amino acids would directly depend on the exact imbalance. For instance, low serotonin may be helped by taking Tryptophan or 5-HTP at bedtime.



Since we have outlined the connection between the gut & brain, dietary focus revolves around gut health & neurotransmitter balancing. This is a combination of adding in and taking out.

Here are some of the top dietary culprits of poor gut health & neurotransmitter imbalance: Sugar (real and artificial); Real because it depletes the body’s good bacteria making it difficult to absorb and convert nutrients to serotonin and other important neurotransmitters. The artificial because there have been numerous studies linking to nerve & brain damage. Preservatives, because they most definitely interrupt communication in the body; detoxification, hormones, neurotransmitters and absorption (among the many). Remove these additional anti-nutrients like caffeine, alcohol, and toxic chemicals

Step up your nutrition game: Replace nutrient depleting foods with mind nourishing whole foods like nuts, seeds, greens and a plethora of colors of fruits and vegetables. Your diet, too, should be personalized to your specific mineral, nutrient and neurotransmitter imbalances. I offer individualized support to help you find exactly what brain & gut boosting foods are best for YOU.



You may or may not realize that your body is one giant communication system. Every cell communicates with each other and there are a host of networks simultaneously functioning to keep you alive and healthy. The quality of our thoughts most definitely affect the type of communication our body receives. If we are in a constant state of fear, the nervous system responds to protect YOU and the processes of your body. Contrarily, if your thoughts are positive & harmonious, so to will the communication of your cells and bodily functions.

A wonderful place to begin changing negative thoughts to positive one (or at least slowing the frequency of these thoughts) is by incorporating affirmations which offer emotional support and encouragement. These can be one word, a sentence or even in a different language. I recommend speaking them out loud, writing them where you will see them consistently and bringing them into your meditation practice. At the very least, the affirmation will begin to replace the negative beliefs. Beyond this, affirmations create ripples of alignment to your desires; holding space for the reality you really wish to live.


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