#Live Healthy Live Well

[theambitiouswoman]

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

[becomingthatgirl111]

what to invest in to look and feel good this 2024

nutritionist or books on healthy and balanced nutrition

dental treatments

endocrinologist, if you need to know and take care of the functioning of your hormones

treatments for the care of your skin and hair, such as hairdressing, good products for hair and face, facial cleansing, treatments that your skin needs, go to a dermatologist if you need it, know what type of skin you have and know what are the right products to take care of it.

gym, a sports activity or time to do some exercise on your own, such as training at home. this not only helps your body look good, but also improves your physical and mental health.

psychological therapy, there are still people who believe that the psychologist is only necessary for people with serious problems, but that is not so, a therapist can guide us and help us to improve in the areas of our life that we want.

energy therapies, which would be complementary to psychological therapy, such as reiki, energy cleansing, access bars, among others.

quality time with yourself, do the things you enjoy, your hobbies and also time with people who make you feel good and from whom you can both enrich each other.

and if you have more ideas about this, share them in the comments, it can be of great help to other people ✨

[poleriri]

[harvesti]

girl therapy 🌷

[maxiglow]

the secret of your future is hidden in your daily routine

[laneblooms]

stay fit, stay happy

[yeonjune]

(240913) yeonjun's birthday capture time 🦊🎂🎉

[vihisabelly]

how to do a mental diet

write down your negative thoughts throughout the day, aiming for the date and time and replacing them with good affs

visualize! make a visionboard

have time to develop creativity and fun to keep the mood up

keep your brain active, study something you like, expand your knowledge

follow people who inspire you

watch positive content

by Nancy Loaiza in youtube :)

[biophilianutrition]

Now Healing

[prettieinpink]

beginner guide to vitamins?

I am uneducated on vitamins and what they do for you, I only know the basics, however I did do research before posting. This is a disclaimer that I am not a doctor, and your general practitioner knows best for you. I made this into an everyday vitamin guide instead, as it is a lot more simpler for me and to avoid misinformation ❀

EVERYDAY GUIDE TO VITAMINS

About vitamins that best support you when consumed on a daily basis! I used food instead of supplements because of no specification.

VITAMIN A

Supports vision, a healthy immune system and cell growth. 

Sweet potatoes, carrots, spinach, kale and liver.

Or, look for foods rich in beta-carotene. 

B VITAMINS

Support many bodily functions and the proper development your body.

Whole grains, leafy greens, nuts or seeds and legumes. 

VITAMIN C 

Acts as an antioxidant, helps to heal wounds, supports the immune system and collagen production. 

Citrus fruits like oranges, grapefruits or lemons. Strawberries, kiwi, bell peppers and broccoli. 

VITAMIN D 

Supports bone health, immune system and regulation of moods. 

Fatty fish like salmon, mackerel, sardines. Diary products like milk, yoghurt and cheese. 

VITAMIN E 

Supports skin health and is anti-inflammatory. 

Nuts and seeds, spinach and broccoli. 

CALCIUM 

Helps with muscle contraction, strong teeth and bones and nerve function. 

Diary products like milk, yoghurt or cheese. Kale and spinach. 

IRON

Supports healthy red blood cell production and energy levels.

Red meat, poultry, fish. Legumes, tofu and spinach. 

OMEGA 3 FATTY ACIDS

Anti-inflammatory, support brain function and heart health. 

Fatty fishes or seeds. 

This post was a bit difficult, if mine wasn’t what you were looking for, here’s one that I would recommend. 

[girlmaxxxing]

[theambitiouswoman]

We have three brains: The head brain, the gut and the heart.

🧠 Head (Brain): This is where our logic, intellect, and conscious thought processes are centered. Despite its importance, 90% of our behavior is influenced by our unconscious mind.

How to take care:

🧠 Do activities that stimulate your brain, such as puzzles, reading, learning new skills, or practicing mindfulness meditation. These activities can help improve cognitive function and maintain brain health.

🧠 Healthy nutrition, regular exercise, adequate sleep, and managing stress are crucial for brain health. Physical health directly impacts your cognitive abilities and mental clarity.

🧠 Keep your brain active by learning new things regularly. This could involve hobbies, courses, or activities that challenge and stimulate your intellect.

🍽️  Gut: Often referred to as our "second brain," the gut produces a significant amount of serotonin, which plays a crucial role in mood regulation and overall emotional management.

How to take care:

🍽️  Eat a diet rich in fiber, fruits, vegetables, and probiotics (like yogurt or kefir) to promote a healthy gut microbiome. Avoid excessive sugar and processed foods.

🍽️  Drink plenty of water throughout the day to support digestion and overall gut function.

🍽️  Stress can negatively impact your gut health. Practice stress reduction techniques like deep breathing, yoga, or meditation to maintain a healthy gut-brain axis.

❤️ Heart: The heart has neural pathways that communicate with the brain, suggesting a bidirectional flow of information. This connection emphasizes the role of emotions, intuition, and feelings in our decision making and overall cognitive processes.

How to take care:

❤️ Maintain positive relationships, express your emotions constructively, and engage in activities that bring you happiness and fulfillment.

❤️ Regular exercise not only benefits the heart but also helps manage your emotions by releasing endorphins and reducing stress.

❤️ Take time for your self care activities that nurture your emotional and psychological health.

[becomingthatgirl111]

organize your week like this to be closer to the best version of yourself

i interpret the process of becoming our best version as climbing a ladder, on each step, we learn something new that serves us, and the next we complement it with something new, and so on until we reach the end and after many small habits we have become that version we wanted to be. little by little we are learning and although sometimes it is complicated to climb because of the adversities that may arise we can always take up the path again and put into practice what we have learned. that said, today i want to share a method that i have created to organize our habits and thus fulfill them more effectively and feel motivated. in this post i will only present some examples, you have to apply it to your own situation and my recommendation is to start now even with small habits that will be the ones that will lead you to success. i recommend that you try it for this week and write down your results, if it has worked for you keep using this "organization method" and adding new habits or increasing its time.

organize by categories.

create groups to categorize the habits you want to implement in your life, for example like this (the habits are examples, use your own)

🌿 health (body and nutrition)

10 minutes of exercise every day

30 minutes of walking every day

drink a lot more water

start eating consciously

one self-care day a week, for example on friday. we can take this day more relaxed and take more care of ourselves, dedicate more time to our personal and mental care.

do massage with the quartz roller and gua sha

make an appointment for nails, hairdresser, spa, eyelashes or even go to a coffee shop with yourself.

use a face mask and hair mask

🌿 personal growth

read 10 pages a day

listen to personal growth podcasts or audiobooks (choose one and listen to it all week long)

choose an affirmation and write it down every day

record in a diary or an app your mood and what you did during the day.

create a to-do list of what you will do for the day (the night before)

choose a video of affirmations and listen to it every day at a time that suits you best

🌿 studies

study about what you are studying or training for.

dedicate e.g. 20-30 minutes each day to study or review.

study a new language, 15 minutes a day, 5 days a week.

🌿 hobbies

1 - 2 hours to what you enjoy doing (depends on the day and your schedule)

you can write down in a notebook the groups you want to choose for yourself and then the habits you are going to implement, even if they are very small, for example 5 minutes of daily exercise, that is a good start.

to stay focused and not fall into old habits we can also replace the old habits with new ones that we want to implement in this way.

old habit: too much time on instagram new habit: reading or listening to an audiobook while i take a walk. or even just 15 minutes of social media a day.

other examples:

drinking soda or alcoholic beverages > drinking a lot more water and starting to drink natural juices.

watch a lot of series on netflix (or any streaming platform) > read or listen to podcasts/audiobooks that nourish my mind.

overthinking, worrying > meditating for about 5 minutes

lying in bed without doing anything > organizing my room

think in negative > think about the things you would like to happen to you

other tips to connect with your best version

write in your diary how you would act, be and what habits your best version would have. this will give you clarity about what you want and you will feel closer to that because you will know how to act.

establish small habits to start with and take it as a kind of game or test during this week. don't push yourself too hard.

at times when you don't know how to act or react, think about how your best version would act and what it would do.

write down things you are proud of or would like to be proud of.

if you are easily distracted or do not know what to do at any given moment, set alarms to know what to do at that moment.

if you use social media a lot, set a limit of use.

choose habits that you know you will be able to do easily, that will make you gain confidence and little by little establish those habits in which you have procrastinated or which are more difficult for you.

think big, open yourself to the possibilities that life offers you every day and keep a positive attitude towards any situation.

apps i recommend: habit: it serves to keep track of your habits and also get organized, it's a kind of to-do list. daylio: you can record your mood, what you did during the day and your habits, it also allows you to write and add photos. it is very complete, it can be used as a digital diary. notion: to get organized.

duolingo: if you want to learn a language a few minutes a day will be enough. i learned a lot of grammar in english thanks to this, which works if you practice daily.

and as always my blog is about this and there will be many more related posts in addition to the existing ones, all to be our best version 🤍 in fact if you try it i would love to know your results.

[poleriri]

[harvesti]

you only have one life, make sure to love it

[nenelonomh]

things to include more of in your life

walking in the rain

waking up feeling refreshed

turning off your phone

hugging your friends

complimenting people

museum visits

taking photos of yourself and people you love

planting flowers and fruit trees

ice-cream in summer

songs to dance to

learning things because it interests you

walks in the middle of nature

cute pens and notebooks

cooking your own meals