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Defend Europa’s Ultimate Guide to Self-Improvement for Nationalist Females
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Defend Europa’s Ultimate Guide to Self-Improvement for Nationalist Females


Laura, Defend Europa, 31 March 2018

Self-improvement is the study and application of improving one’s life. The more we excel as individuals; the more we can contribute to our communities and the more we will inspire others to do exactly the same. The first step of the self-improvement process starts with having self-awareness. Being aware of the areas that you excel in, but also the areas that you could improve in, will allow you to highlight dimensions from which you can then implement a plan of progression.

Below I have listed a number of areas which we, as females, may want to think about in regards to being the best versions of ourselves. Be honest with yourself about the areas you’ve already mastered and the ones that still need some work and consider whether a change in this area will do you and your community good.

Let’s begin.

Self-Improvement Tip 1: Don’t Neglect Your Physical and Mental Fitness

There are hundreds of reasons why being healthy is important. The physical and mental benefits of living a healthy lifestyle are vast. The most important of these being that you will live a longer life and you’ll be more likely to be free from illness and ailments. Maintaining a high level of physical and mental fitness will keep you energetic, will allow you to maintain an optimum weight and will reduce the risk of cardiac and other health-related problems. Studies suggest that healthy people are also 20% happier on average than those who describe themselves as having “average health”. Unhealthy people, on the other hand, are 8.5% less happy than those with “average health”.

Physical Fitness

Eating a healthy diet is the most important factor towards being physically fit. Stay away from fad diets. Instead, try to eat a diet which is as natural and as unprocessed as possible. For most people, this will include eating lean meats, fish, whole grains, vegetables, fruit and a small amount of dairy products. You may need to adjust this to match any specific dietary requirements that you have. If budgets are tight, buy frozen. It’s better to eat vegetables that were once frozen than not to eat vegetables at all.

The most important diet-related piece of advice that I can share is to stay away from sugar. Of course, the odd treat here and there won’t hurt you, but sugar isn’t something that you should be consuming every day. Experts suggest that sugar has the potential to be addictive. Not only this, but a high-sugar diet will drive you to eat more and will increase your chances of obesity and diabetes. Eating too much sugar will also make your hair and skin look awful.

Another thing to consider is the amount of alcohol that you are consuming. Drinking too much alcohol can take a serious toll on your health. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol interferes with your brain’s communication pathways and can affect the way that your brain looks and works. It can also increase your risk of having a stroke and having high blood pressure, and it can damage your liver and pancreas. Drinking too much alcohol will also weaken your immune system and can increase your risk of developing certain types of cancer.

Smoking is also something that we should be avoiding in order to be the fittest versions of ourselves. Smoking is one of the biggest causes of preventable deaths in the West; 80,000 people dying from smoking each year in England alone. One in two smokers will die from a smoking-related disease. Areas which smoking affect include: your circulation, your brain, your heart, your lungs, your stomach, your mouth, your throat, your skin, your bones, your fertility levels and your ability to reproduce. In a number of European countries, you can receive free advice and guidance from your doctor on how to quit.

Another important thing to consider in relation to your fitness is how much water you are consuming. Around 60% of our bodies are made up of water so we should be consuming around 2 litres of water each day to keep our water levels topped up. Not only will drinking enough water help your brain and spinal cord stay cushioned and your body flush waste, it will also help deliver oxygen throughout your body, help to lubricate your joints and will keep your body at an optimal temperature. It will also make your hair, skin and nails look great!

Diet is important, but we also shouldn’t overlook the importance of getting regular exercise. Exercise is great for our whole body, including our brain, organs, muscles, bones and skin. It also improves your mood, helps you sleep, and it will keep you at a healthy weight. Hitting the gym is a great way to get regular exercise, but if like me, you don’t enjoy this, there are lots of other ways that you can get your body moving and get your heart pumping. Personally, I like to run outdoors or go for a long walk (preferably somewhere with a beautiful view!), but I also enjoy swimming, yoga and circuits. It might be worth looking at what groups or classes operate in your local area that you may enjoy taking part in. Another good idea is to set yourself a goal, like running a 10k for example, so that you can create a workout plan that you’ll have no option but to stick towards.

Mental Fitness

Maintaining a healthy diet and engaging in regular exercise is important, but we also shouldn’t overlook our mental fitness as well. Within the nationalist community we’re constantly being made aware of stories of ethnic replacement, migrant crime, censorship and globalist meddling, but it isn’t good for our state of minds to be constantly black-pilled. We are on this side because the truth matters, so knowing and sharing these stories is important, but it doesn’t have to take over every hour of every day. Allow yourself a little time to disconnect from the Internet, or if you really don’t feel you can do this, try to focus on white-pill topics instead. There are tons of these! European art, architecture, film, music, history, writing, philosophy, theatre, comedy and landscape are just a few to name. We, as a people, have created some beautiful things, and I’m a firm believer that we should regularly focus on our achievements in order to remind people (and ourselves) what we’re fighting for.

Another way that you can improve your mental fitness is by challenging yourself intellectually. Read high-quality books (more on this later) and engage in stimulating conversations. This will not only increase your intelligence and your knowledge of certain subjects, but it will give your brain a good workout which in turn improves your memory function.

Making sure than you consume enough vitamin B is vital to the health of your brain as vitamin B improves your energy levels and increases your tolerance to stress. The B vitamins can also help improve memory, combat depression, ward off brain ageing and protect against Alzheimer’s disease. The three main B vitamins which are essential to brain health are B6 (which is found in avocado, banana, legumes, poultry, beef, pork, nuts and whole grains), B12 (which is found in found in all animal products such as meat, poultry, seafood, eggs and dairy) and folic acid (which is found in green leafy vegetables, legumes and citrus fruit). Vitamin supplements shouldn’t be used as a replacement for solid foods but they can make an ideal top-up if you struggle to incorporate vitamin B foods into your diet.

Lastly, and this links to disconnecting from the Internet; try to de-stress. Turn off the TV (it’s full of degeneracy and indoctrination anyway). Get outside and enjoy the nature of Europe. Spend time with people who make you happy. Take a long bath. Learn to manage your breathing. Listen to music that you enjoy. Have a sense of humour, and learn to laugh at yourself. Life is tough sometimes and things can stress you out and get you down. We aren’t robots, we’re humans and we have emotions, and it’s important that we take time out every now and again to recharge our batteries and look at the bigger picture.

Read Laura’s entire essay at Defend Europa.


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