Intuitive eating is one of the latest dieting trends, however it doesn’t have much in common with traditional diets. This approach to food consumption revolves around the idea that eating should not be restrictive, but we should listen to our bodies at all times to ensure we are nourishing it with what it needs. If you’re new to the world of intuitive eating, these 10 principles will give you a better understanding of the philosophy.

Diets have no place when it comes to intuitive eating, so it’s time to get rid of this mentality. You’ll no longer be counting calories, measuring macros or eliminating certain food groups from your diet.

Food has become such a big part of culture that we often eat for enjoyment, as a social thing, or simply because it is there. Change this habit and learn to identify when your body is hungry and needs food.

Diets have conditioned us to believe that certain foods are bad. The reality is that food is fuel for our bodies and we need it to survive. Get rid of the guilt associated with eating and instead listen to what your body wants and needs.

We’ve grown up being told what foods are good and bad, and this has typically established a negative inner dialogue when it comes to food consumption. Identify when your inner food police is talking and eradicate these thoughts. Focus on your body’s physical cues instead.

We actually don’t need to eat simply because it’s dinner time. Get to know your body and when it is full, changing your mindset to only eat when you are hungry.

Too often we eat in a rush between commitments. Instead, eat mindfully so that you actually enjoy your food. It will help your body to tell you what it needs and you’ll be less likely to have cravings.

Learn to deal with negative emotions in a healthy way like going for a walk or talking to a friend, rather than turning to comfort food.

Above all, have respect for your body. It knows what it needs, we just have to listen to it.

Intuitive eating doesn’t eliminate the need for exercise. Maintain a healthy lifestyle by getting active on a regular basis.

Finally, it is crucial that you value your health. Intuitive eating is about long term health, rather than short term diets that are neither healthy nor sustainable.

As we age, many of us will expect to become more forgetful. What we might not realize though is that we can also expect to see our IQ diminish. ‘Fluid intelligence’ (the ability to wrestle with an abstract concept and produce a useful answer) is negatively correlated with age, meaning that the older we become, the slower we get. What’s more, is that age brings the risk of numerous neurological diseases from Alzheimer’s, to Parkinson’s, to dementia. But is this inevitable? Or is there in fact a way to slow down and prevent age-related cognitive decline? Read on and let’s discover some of the best things you can do for your brain…

Simply, the best way to prevent your brain from deteriorating is to use it more. The more you challenge your brain, the more you will produce the necessary neurotransmitters that encourage plasticity and that keep you learning and keep you nimble.

One of the big problems as we get older is that we tend to stop learning new things or subjecting ourselves to new experiences. This can actually lead to the brain becoming less malleable and adaptable – the connections that you no longer use will be ‘pruned’ and the ones that you do use will become strengthened, making it hard to ‘learn new tricks’. Just like an old dog!

This will also reduce the amount of neurochemicals like dopamine and norepinephrine you produce. The result is that you become less interested in new things, less motivated and generally less cognitively nimble.

What’s also highly important is to move your body more. The brain is actually designed primarily for moving the body and this is the primary way that it learns about its environment. The more you move around and the more you challenge yourself to learn more motor movements, the more your brain will grow and strengthen.

This has actually been demonstrated in studies – where it has been seen that people who move less as they get older will become more likely to see decreases in fluid intelligence.

You knew this was coming – nutrition is also highly important if you hope to boost your brain power and keep it optimal as you age. The role of good nutrition is to fuel your brain with all of the micronutrients it needs to perform optimally – that means amino acids to repair damage, saturated fats to help with communication through the brain and vitamins and minerals to help synthesize neurochemicals and enhance signals throughout the brain.

If you go long periods without getting nutrients in your youth, this can end up causing cumulative damage that will affect you once you’re older. For these reasons, it’s absolutely essential to keep feeding your brain with the best nutrients and to avoid things like alcohol that you know are bad for it. Also important is to find antioxidants, which will help to protect the brain from damaging free-radicals that can form tumors.

Look after your brain in your youth and it will take care of you when you’re older!

Although you technically don’t need anything more than your own mind to meditate, there are a number of things that can help you meditate more easily, which is especially helpful when you are first starting to learn. Here are a few accessories to help with meditation.

It’s important to be as comfortable as possible while meditating because you don’t want to be distracted by physical discomfort as this makes it a lot harder to achieve a meditative state. That’s why you want to wear clothes that are as comfortable as possible while meditating. This could mean yoga pants and a tank-top, or it could mean sweatpants and a sweatshirt.

Sometimes, picking the right piece of furniture makes the biggest difference in how well you’re able to meditate. You’ll want it to be comfortable, of course, and located in an area that’s away from distractions. What you sit or lay on to meditate is completely up to you. It could be anything from a yoga mat to a hammock.

Having music playing in the background can often help you meditate, especially if you’re using music especially designed for meditation and if you use the same music every time which will help remind your body what you’re doing and instantly put you in a better state of mind to start meditating. Because phones and computers can be used for so many other things, we recommend sticking with an actual CD player devoted to meditation purposes so you don’t risk getting distracted.

On the other hand, you may want to keep your phone close to you to take advantage of a meditation app. There are a number of apps, like Sleep Easily Meditation or Simply Being Guided Meditation that will help provide you with guided meditations that you can use as you’re first learning so you can get the hang of meditation. Just be sure to not get distracted by any of your other apps!

Whether you use a diffuser or simply put a few drops of essential oils on your palms and neck, this is a great way to help your body relax and your mind to focus so that you can meditate. Lavender, clary sage, and Roman chamomile are all-natural sedatives that will help you relax. Sandalwood, vetiver, atlas cedarwood, patchouli, and Palo Santo are examples of essential oils that will help ground you.

When using essential oils for anything, be sure to use caution as some people may be allergic to some types of essential oils. You’ll also want to carefully follow the directions for using the different types of oils as you’ll need different amounts for different purposes. Using oil in a diffuser, for example, requires 5 – 6 drops, which is more than you should be putting directly on your skin.

At the end of the day, whether it’s music, clothing, furniture, or essential oils, you need to be looking for what works best for you. This will take some time, but once you find the right combination, you’ll find that your meditation time is significantly better for it, allowing you to get more out of it.

Changing the way you eat offers a diverse range of health benefits. For example, going on a sugar-free diet can help correct insulin malfunction while a gluten-free diet can help you get more energy. If you are looking for a way to change your health overall and drop a few in the process, clean eating is a great option. We have a few tips that will help you get started.

White sugar and other types of processed sugar can lead to an assortment of health problems. Diabetes, mental fatigue, and even heart disease have all been linked to the consumption of too much-processed sugar. Eating clean naturally will help filter out many types of processed sugars, especially those found in packaged foods and beverages. Instead of white sugar, you can use raw brown sugar, honey, and even dried cane sugar instead. You will get the same sweetness you crave without the added health risks that come from refined sugar.

Clean eating supports local farmers in a variety of ways. If you can buy organic, it is always the best option. You can check out local farmer's markets in your area or you can even sign up for a home delivery service. Depending on where you live you may be able to go to a farm and develop a relationship with the farmer to learn more about where your whole food comes from and what goes into it. This is a good way to get both fresh produce and fresh meat that is truly clean. Not everyone will have access to farms locally and for others, it can be cost-prohibitive to buy organic. You can still eat clean by purchasing whole fruits and vegetables from your local grocery store. Many will offer sections in the store that are dedicated to locally raised products.

A lot of food labeled as diet food on the shelves such as diet soda, meal replacements, and low-fat items are full of even worse additives. You will find high concentrations of added sugar, strong preservatives, and even artificial sweeteners that will stop you from losing weight. Most processed food should be avoided anyway, but if you want to create your own version or use a substitute when you are in a tight spot, look for frozen wholesome food.