NB's Guidelines
We thank you for being part of notblue, here are some steps & guidelines that might help you. Please read carefully.
1. DYOR principle
Do Your Own Research - no matter the topic/disease. What may greatly enhance your chances of recovery is the process of gathering information about certain topic. From your doctor, scientific research, through books, exchange of information on forums etc. All that information will help you understand the process of disease, pathology, causes and possible solutions.
That is the reason why we created notblue app - to serve you with as much information as possible in short, condensed way. Download freely here anytime. However do not rely on one source, go beyond that.
2. Eat healthy
It's hard to find the cause of the disease, because there are probably thousands of things that influence someone's health and wellbeing. From diet, genetics, air and water pollution, to social status, relationships, life circumstances etc.
On many of those things you do not have control. Fortunately, you have control on what you put in your body. The connection between the gut and the brain is covered in literature broadly, so there are no speculation that what you eat greatly influence how you feel.
Avoid processed, refined food at all cost. The more unprocessed food you eat the better. Instead try to incorporate as much fiber as possible.
Not Blue's book recommendation:
- 'The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection' - Scott C. Anderson, John F. Cryan, Ted Dinan
- 'How Not To Die' - Michael Greger, Gene Stone
3. Manage stress and emotions - CBT therapy, breath work & meditation
We highly encourage you to serve yourself 10 minutes a day of breathing exercises and meditation. It serves as complete tool that is available to you at any time, anywhere for free. It's awesomeness was confirmed in many scientific papers so there is no reason to question it.
Jump into our recordings or pick up something's of your choice. Regularity and consistency beats long sessions and being irregular. Again, ten minutes a day may save the day.
If problems are more of psychological nature: head to certified Cognitive-Behavioral therapist.
Not Blue's book recommendation:
- 'Breath: The New Science of Lost Art' - James Nestor
- 'Reinventing Your Life: The Breakthrough Program to End Negative Behavior and Feel Great Again' - Jeffrey Young, Janet Klosko
4. Sleep tight
What affects gut, brain and every single cell in your body is the quality and quantity of your sleep. In here, we recommend Matthew Walker's great book titled: "Why We Sleep."
Some main principles are:
- go to bed and wake up at the same time of the day everyday
- decent amount of sleep for an adult is between 7-9 hours/day, that vary greatly, so find your sweet spot
- quit intake of caffeine after 12 AM
- quit blue light exposure at least one hour before going to bed
- do not eat 3 hours before going to bed
- sedatives such as alcohol and marijuana strongly affects quality of your sleep in a bad way
Not Blue's book recommendation:
- 'Why We Sleep' - Matthew Walker
5. Move as much as you can
Physical activity moves the fluids in you, especially it enhances the work of lymphatic system which cleans every cell in the body, thus proper amount of light movement is beneficial for all of the systems in your body.