Health Blog
Health Blog
Lactic Acid Bacteria: How They Strengthen Your Gut Flora
Did you know that we humans have 10 times more bacteria in our bodies than we have human cells? They are found in the stomach, in the mouth, on the skin, and in the genital area where they help protect us against harmful bacteria, balance pH levels, convert food into nutrients, and produce important neurotransmitters. To say they are important for our health is a serious understatement, as we would not exist without them. Benefits of good bacteria Healthy bacteria play a major role in overall health and contribute to, among other things: Healthy digestion. Regulation of the immune system. Vaginal health. Normal hormone balance. Stabilization of metabolism. Counteracting allergies. Elimination of toxins in the digestive tract. Psychological / emotional health. A good gut flora can also help with weight loss, skin problems such as acne or eczema, and strengthen hair and nails. Healthy digestion Healthy lactic acid bacteria help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, enabling us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. 70% of our immune system is controlled from our stomach and intestines. Therefore, the health of our gut flora plays such a big role. It affects our overall health and well-being. Vaginal health Lactic acid bacteria also play an important role in maintaining vaginal health. They support by helping to maintain a slightly acidic environment, which helps reduce the overgrowth of bacteria that could otherwise be harmful. This is especially important because there are many factors that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. Our external environment does not support the bacteria In an ideal world, we would probably manage just by eating right. But that would require a world where food does not contain preservatives and artificial additives. It would be a world free from toxins in the air and water. And perhaps most importantly, it would be a world where we were not exposed to various medications or stress that can cause chaos for our gut bacteria. It is therefore very easy for the microbiome in the stomach to become unbalanced, which can have very negative effects on digestion, our ability to eliminate toxins, and our general sense of well-being. 5 ways to optimize your microbiome It is up to us to support and nourish our inner "bacterial world" through our choice of diet and the type of lifestyle we lead. Avoid refined foods as much as possible, such as white flour, white sugar, chemical sweeteners, and other additives that disrupt our gut flora. Eat plenty of foods containing good bacteria (probiotics). Examples of such foods are organic fruits, organic vegetables and greens, wild foods, and fermented foods of various kinds, e.g., sauerkraut or kimchi. Eat plenty of foods that nourish these bacteria (prebiotics). Examples of foods rich in prebiotic fibers are Jerusalem artichokes, apples, artichokes, asparagus, bananas, berries, legumes, onions, and garlic. To optimize even more and ensure a rich and healthy flora, regularly take supplements with probiotics* that nourish the good bacteria you already have. *Probiotics are “live microorganisms which, when administered in adequate amounts, confer a health benefit.” Manage stress. Yes, stress also negatively affects our microbes. How to add good bacteria to your daily life Lactic acid bacteria play an important role not only inside our bodies but also on the outside. They have several uses outside our bodies, such as in skincare and in our homes. Skincare: Some of our skincare products contain specific bacterial strains that act on the skin to protect and strengthen the “body’s largest organ,” i.e., the skin. In cooking: It is possible to make your own yogurt, vegan-friendly cheese, and ice cream with lactic acid bacteria. Here you will find 3 fun recipes with probiotics. Here you will find recipes for plant-based cheese. For plants & animals: Certain combinations of lactic acid bacteria, such as Probioform, can also be used as supplements for pets and to increase the vitality of plants both at home and in the vegetable garden. Cleaning products: Beneficial bacteria can act as purification and protection against unwanted bad odors, bacteria, and more. How do you use good bacteria in your home?
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8 selected supplements to strengthen the immune system
Strengthening ourselves from within is important to protect the body from infections. Despite the complexity of the human body, what is required for it to function optimally is quite basic. We need to eat nutritious food, avoid certain foods, get enough sleep, drink water, and manage stress. We can also use supplements if needed. Here we have selected 8 for you. Psst! Want to recover quickly from your cold? Then you should read this guide. 2 strengthening vitamins 1. Vitamin C Vitamin C is one of our most important vitamins and antioxidants. Vitamin C contributes to the normal function of the immune system, helps maintain the immune system’s normal function during and after intense physical exercise, helps protect cells from oxidative stress, and helps reduce tiredness and fatigue. Vitamin C in the diet can help reduce symptoms and shorten the duration of respiratory infections. Adult dose: 500-1000 mg twice a day. 2. Vitamin D Vitamin D is involved in many aspects of health and is also one of the best vitamins for the normal and optimal function of the immune system. Adequate vitamin D can regulate the immune system towards a more favorable immune response during infections. Adult dose: 2000 IU or more per day. 2 boosting minerals 1. Selenium Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and reduce cell damage. Selenium contributes to the normal function of the immune system, normal thyroid function, and protects cells from oxidative stress. Adult dose: 200 mcg per day. 2. Zinc Zinc is often considered one of the most effective immune-boosting supplements. It contributes to the normal function of the immune system, protects cells from oxidative stress, supports normal DNA synthesis, and much more. Adult dose: 25 mg per day. 2 real favorites 1. NAC N-Acetyl Cysteine (NAC) comes from the amino acid cysteine and plays an important role in respiratory and immune function. One of the most popular properties of NAC is that it helps the body produce glutathione, the body’s most important antioxidant. Adult dose: 500 mg per day. 2. Quercetin Quercetin is a type of flavonoid antioxidant found in plant-based foods. It is a phytonutrient found in colorful, nutrient-rich fruits and vegetables such as dark berries, bell peppers, apples, capers, kale, leafy greens, broccoli, and more. Foods with quercetin can help reduce inflammation, fight allergies, support heart health, and liver health. Adult dose: Up to 250 mg per day. 2 fantastic herbs 1. Elderberries Elderberries contain powerful bioflavonoids, naturally occurring compounds known for their antioxidant properties. According to a study from Israel, the duration of the flu was shortened by 4 days in those who received elderberry syrup compared to those who received a placebo. 2. Turmeric Most people today know the benefits of turmeric. Above all, curcumin, the active compound in turmeric, has been shown to reduce inflammation and support immune function. Remember: Combine all supplements with a nutritious diet and a healthy lifestyle, and be consistent with your choices! Do you have any tips on favorite supplements or foods you use to support your immune system? Feel free to share in a comment so we can all be inspired.
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5 natural tips to shorten a cold
In autumn and winter, viruses spread more as we start spending more time indoors and close to each other. It is especially easy to catch a cold when our immune system is compromised, we are stressed, tired, or exhausted. Our immune system is part of a complex system whose task is to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The best thing, of course, is to always support our immune system with everything it needs, all year round. We can support the body with nutritious food, clean water, proper digestion, exercise, relaxation, and recovery that counteracts stress. But even though we try to optimize our immune system, we sometimes get sick; it is inevitable, but a strong immune system supports the process of shortening, for example, a cold. There are also several things we can do as soon as we feel a cold or flu coming on. In this article, we share our best hacks! Our 5 Best Hacks to Shorten a Cold 1. Drink plenty of water and herbal tea Drink plenty of fluids like water and herbal tea, preferably with fresh lemon, ginger, and raw honey. A particularly powerful honey can be Manuka honey. Fluids help with circulation, detoxification, and hydration of the body's tissues, which is essential for good recovery. Herbal tea is very beneficial. Herbs should always be available at home in the medicine cabinet for colds or flu but can of course be enjoyed year-round. You can drink them separately or mix them, and possibly sweeten them with honey. Herbal tea is easy to make: 1-2 teaspoons in a cup of hot water, steep for 10 minutes. Strain. – Peppermint is good for fever and headaches. Peppermint is also very good for digestion. – Thyme is often used for coughs. Thyme fights bacteria, viruses, and parasites. – Sage can be good for viruses and sore throats. Sage is very good for the immune system and the blood. You can also gargle herbal tea made from sage for a sore throat. 2. Take extra amounts of these 4 supplements Vitamin C supports the immune system and strengthens white blood cells. Many experts recommend several grams of vitamin C for 5 days or until the cold is over. The best approach is to spread it out and take, for example, 1-2 grams of vitamin C every two to three hours as a powerful treatment. Zinc is a powerful antioxidant that supports the immune system. It is preferably taken together with vitamin C as a course. Vitamin D supports the immune system and overall body health. It can be good to supplement a bit extra during a cold period, up to 5000 IU/day for 5 days. Lactic acid bacteria (probiotics). A well-functioning gut is crucial for well-being and supports the immune system during illness. 3. Add immune-boosting herbs Garlic – fights viruses, bacteria, and fungi. Oregano oil – the herb oregano, like thyme, is very powerful against viruses and bacteria. Taken as a course, follow the instructions on the product you choose. Propolis is the bees' own protection against viruses and bacteria. This throat spray works effectively at the first sign of throat irritation. And this nasal spray with propolis and thyme is 100% natural and effective for nasal congestion. 4. Avoid foods that burden the body Here are some foods to exclude during illness. White sugar. Lowers immune system activity by up to 30% and at the same time provides unwanted bacteria and fungi with a source of nutrition. Dairy products. Dairy products are quite hard to digest and often cause mucus formation in our system. Especially troublesome during coughing. White flour (in bread, pasta, sugary cereals, etc.). Has a similar effect as sugar and can be especially disruptive if you have gluten sensitivity – which is more common than many think. Most of us get irritation in the intestinal walls from refined flour, which in turn disrupts the immune system. Heavily fried and deep-fried foods. Contribute to free radicals and extra work for the liver and digestion, which takes energy away from the body's real task during illness: neutralizing invaders in the form of viruses and/or bacteria. Instead, eat plenty of vegetables, sprouts, fruit, berries, seaweed, vegetable soups, etc. Clean and easily digestible food. Such food does not burden the system unnecessarily but allows the body to take care of viruses or bacteria and focus on recovery. 5. Rest a lot Rest is especially important when you are sick so both the body and nervous system get a chance to recover properly. The body needs plenty of sleep to have enough energy to kill viruses and bacteria. Extra tip: if you want to use essential oils to relieve cold symptoms.
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Natural solutions for common childhood illnesses
Is there anything more difficult for parents than when their child is sick? Not much. Fortunately, children learn to talk and can then point and tell where it hurts. But as a parent, you are often worried about fever and pain until the little one gets through it and smiles again. What can you do to support your child with various common ailments? Here are tips for self-care of children with: FeverCoughStomach acheSleep problems What can I do when my child has a fever? 1. Food that helps the body It is completely normal for children (and adults) to want to eat less during a cold and flu. The body needs its strength for something other than digesting food, namely fighting the virus. Therefore, eating easily digestible but nutritious food is best. Such as watermelon, vegetable juice, miso soup, warm soup with blended vegetables, onion and garlic, coconut water, and fruits like pineapple and grapefruit. Avoid all white sugar, ready-made fruit juices, and all dairy products until the child is healthy. 2. Extra water Give the child extra water, lemon water, and small sips of warm water with ginger, lemon, and honey. 3. Beneficial herbal tea Give herbal tea with, for example, chamomile, peppermint, or elderflower. Elderflower syrup is also very effective and usually well liked. 4. Supplements for children with fever Good supplements for fever are vitamin C, zinc, and propolis, as well as vitamin D in child doses. 5. Soothing & cooling Place a cold, wet towel on the forehead. 6. Cool bedroom Air out the bedroom several times a day and change pillowcases. 7. Soothing scents Use essential oils in an aroma lamp in the bedroom, for example essential lavender or eucalyptus. Remember! Fever is the body's way of fighting infections, which is completely normal. But if the fever becomes very high, rises very quickly, or stays very high for more than 3 days, you should contact a doctor. What can I do when my child has a cough? 1. Remove dairy Remove all dairy products until the cough is gone. 2. Extra water Drink plenty of water, small sips can be taken during coughing fits, and preferably herbal tea with honey. 3. What can the child eat? Eat soups of various kinds, preferably with vegetables and cooked garlic. 4. Help for the cough Rub the throat and chest with a carrier oil like pure almond oil or jojoba oil mixed with a few drops of essential oils of peppermint (only for children over 3 years) and eucalyptus or lavender. Use 2 drops per 10 ml of carrier oil. You can also make your own ”chest rub” salve* with natural ingredients. Recipe for ”chest rub” salve Ingredients 4 tsp beeswax 7 tbsp coconut oil 3 tbsp shea butter 10 drops eucalyptus oil 8 drops lavender oil 2 saucepans, one that can fit inside the other for a water bath. Instructions Place the smaller saucepan inside the larger one. The smaller saucepan should not touch the bottom of the larger one. Boil the water to a gentle boil. Add the beeswax to the smaller saucepan and let it melt. Add shea butter and let it melt. Mix well. Remove from heat. Add coconut oil and essential oils. Mix well. Pour into a glass jar with a lid. Let it cool; it will turn into a solid cream. Can be stored at room temperature for about 1.5 years; keep away from sunlight and heat. 5. Soothe the throat Give the child 1 tsp with half freshly squeezed lemon and half honey. Remember that honey varies in quality; we always recommend cold-extracted honey. 6. Supplements for children with cough Good supplements are vitamin C, zinc, and propolis for children, especially our Lung Health. 7. Sleeping position Raise the headboard with books so the upper body is elevated at night. 8. Humidity Feel free to use a humidifier at home to ease breathing. What can I do when my child has a stomach ache? 1. Log what your child eats If this happens often, write down what your child eats for a while and see if there is a recurring pattern or a possible hidden allergy. It is also possible to take a food intolerance test, which is different from visible allergies that cause quick reactions. Food intolerances can cause delayed reactions that can last a long time and worsen overall health. 2. Increase the child's fiber intake If your child often suffers from constipation or diarrhea, it may be due to an imbalance of fiber in the diet. Suddenly increasing fiber intake can also worsen the problem, so it must be a gradual change over a few weeks. The best way to increase children's fiber intake is to increase the consumption of fruits and vegetables. 3. Good food to eat for stomach pain If you have ongoing stomach pain, feel free to give blueberries, boiled rice, boiled fish, boiled vegetables, and homemade soup. 4. Foods to avoid with stomach pain Avoid meat, eggs, raw fruit—especially apples—white sugar, beans, and legumes until the pain is gone. 5. Tea for the stomach Chamomile tea is calming for children with upset stomachs. Peppermint and lemon balm are also good herbal teas. 6. Warmth soothes Get a hot water bottle or wheat pack and place it on the stomach. We promise the whole family will want to use it. 7. Supplements for children with stomach pain Good supplements also include lactic acid bacteria. 8. Fermented foods If your child likes fermented foods, sauerkraut is good for the stomach. What can I do when my child can’t sleep? 1. What is the environment like in the bedroom? Check the sleeping area. For example, how is the bed positioned, where are the windows, are there mirrors that disturb, is it dark enough, does the child feel safe? How can the bedroom be improved? 2. Cool bedroom for better sleep Air out the room during the day so it’s fresh at bedtime; it shouldn’t be too warm. Many children (and adults) sleep better with socks on. 3. Soothing oils Have essential lavender oil in an aroma lamp in the bedroom. 4. Calm the senses Play calming music or natural sounds like ocean waves. We recommend Dr. Jeffrey Thompson’s wave sounds (available on Spotify). 5. Delicious tea that calms Make your own bedtime tea for the children. Ingredients 100 ml lemon balm, 100 ml peppermint, 100 ml chamomile Put all ingredients in a jar. Put on the lid and shake until well mixed. For children: let 1 teaspoon of tea steep in 1 cup of hot water for a few minutes.For adults: let 1 tablespoon steep in 1 cup of hot water for five minutes. Add a little honey if desired. 6. Review the diet Food intolerances affect our sleep. It’s important to ensure children get good food that doesn’t disturb their system. You can give them protein-rich food during the day and more carbohydrates in the evening, such as rice, potatoes, and banana, to see if it supports sleep. Avoid sugar as much as possible, especially in the afternoon and evening. Offer a banana instead. 7. Supplements for children with sleep problems A good supplement is magnesium. Children under 25 kg can have their legs rubbed with a pea-sized amount of magnesium cream that delivers magnesium through the skin. This is very helpful when they have "ants in their pants." Please feel free to share your best tips!
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How to eat in sync with your body - the food that matches your cycle
Have you noticed that your body wants different things depending on where you are in your menstrual cycle? One week you crave fresh and light food, the next you just long for something warm and filling. Something comforting. And you know what? It’s no coincidence. Because the menstrual cycle affects your body’s metabolism, blood sugar, stress system, and even nutritional needs. Adjusting how you eat during the different phases can help you feel a bit more balanced, both physically and emotionally. And it doesn’t have to be complicated. It’s not about rules, but about giving your body the right kind of support at the right time. Here’s a simple guide on how you can adjust your food according to what your body needs. And for those who want to try, we’ve written a couple of nutritious and tasty recipes for each phase. Menstrual phase – warmth, minerals, and simplicity During menstruation, hormones are at their lowest and the body focuses on letting go and cleansing. Many experience a drop in energy, a more sensitive stomach, and an increased need to rest. It’s a good time for you to choose foods that are easy to digest and rich in minerals like iron and magnesium. What the body often needs: Warming stews, slow-cooked dishes, and soups Root vegetables, seaweed, sesame seeds, and miso broth Iron-rich plant-based foods like nettle, spirulina, nutritional yeast, and legumes Soft fats from avocado, tahini, or nuts A good start to the day: Creamy porridge with sesame, tahini, and banana You need: 1 dl rolled oats 2 dl oat milk or other plant milk 1 tsp sesame seeds 1/2 tsk cinnamon 1 banana, sliced 1 tsp tahini Optional pinch of sea salt Cook oats in plant milk until the porridge is creamy. Stir in cinnamon and sesame seeds. Top with banana slices, tahini, and optionally a little extra sesame seeds. Warming dinner: Lentil soup with root vegetables, miso, and nori You need: 1/2 yellow onion 1 garlic clove 1 carrot 1 parsnip 1 dl red lentils 5 dl water 1 tbsp miso paste 1 sheet of nori (or sesame seeds) Sauté onion and garlic in a little oil. Add chopped root vegetables and rinsed lentils. Pour in water, let simmer for 20 minutes. Stir in miso at the end (do not boil). Top with nori cut into strips or sesame seeds. Follicular phase – color, lightness, and rebuilding Now estrogen is rising in your body and it’s starting to rebuild itself. Hopefully, you feel a bit clearer in your mind, more energetic, and excited to try new things (both in life and on your plate). This is a good time to give your body more raw, colorful, and chlorophyll-rich foods that help with rebuilding. What might be helpful right now: Green leaves, sprouts, berries, tofu, and legumes Fermented like kimchi, sauerkraut, or miso Lactic acid bacteria and foods that support the gut flora Chlorophyll-rich powders like wheatgrass or spirulina Colorful breakfast: Green smoothie bowl with spirulina and berries You need: 1 banana 1 dl frozen blueberries 1/2 avocado 1 dl oat milk 1 tsp spirulina powder or wheatgrass 1 tbsp sunflower seeds Topping: coconut flakes, berries, granola Blend everything to a thick, creamy consistency. Top with what you like. Spirulina adds extra chlorophyll, berries and avocado provide both lovely creaminess and antioxidants. Fermented for the evening: Kimchi salad with tofu and sunflower seeds You need: 1 handful white cabbage, thinly sliced 1/2 dl kimchi 1 handful spinach leaves 100 g tofu (preferably marinated) 1/2 dl sliced strawberries (or other berries) 1 tbsp sunflower seeds Dressing: 1 tsp sesame oil, 1 tsp rice vinegar, 1/2 tsp maple syrup Massage the cabbage with a little salt until it softens. Mix with the other ingredients. Drizzle with the dressing. The salad is rich in fermented foods, protein, and color – what the body often craves now. Find a flow in your training that suits the follicular phase: Ovulation – liver-friendly, light, and stabilizing Around ovulation is when hormone levels peak. Do you feel stronger and more expressive than usual? Many women experience the same, along with increased sensitivity after ovulation has occurred. Your body is most open and receptive during this period and benefits from food that supports the liver, keeps blood sugar stable, and breaks down excess hormones. A phase where the body often wants a bit more of this: Cabbage, broccoli, carrots, flaxseeds, and green leaves Avocado, turmeric, lemon, and olive oil Balance between protein, fat, and fiber Hydrating food and plenty of water Stable, dreamy breakfast: Overnight oats with blueberries, flaxseeds, and lemon You need: 1 dl rolled oats 2 dl oat milk 1/2 banana, mashed 1/2 dl blueberries 1 tbsp flaxseeds 1/2 tsp grated lemon zest Topping: pumpkin seeds, a little honey Mix everything in a jar the night before. In the morning, top with seeds and a few extra blueberries. A fresh and fiber-rich breakfast that keeps you full for a long time. Supportive and colorful lunch: Salad with quinoa, kale, carrot, and avocado You need: 1 dl cooked and cooled quinoa 1 handful kale 1 grated carrot 1/2 avocado 1/2 dl blueberries or pomegranate 1 tsp flaxseeds Dressing: lemon, olive oil, mustard, honey Massage the kale soft with a little olive oil. Mix all the ingredients and drizzle with the dressing. The salad is light, liver-friendly, and rich in nutrients that help the body manage hormonal fluctuations. The luteal phase – satiety, calm nervous system, and stable blood sugar After ovulation, estrogen drops and progesterone takes over. For some, an inner calm sets in. For others, sensitivity increases, both physically and mentally. Many experience a stronger craving for carbohydrates, which may be the body’s way of trying to soothe the nervous system. You can help your body by eating enough and choosing carbohydrates that provide good nutrition. This is usually what the body appreciates during this phase: Oven-roasted sweet potato, root vegetables, quinoa, mung beans Coconut milk, almond butter, oats B6, magnesium, and adaptogenic herbs like ashwagandha Soft, warm, and comforting food that doesn’t demand much from digestion A grounding morning moment: Chia pudding with oat milk, raspberries, and almond butter You need: 3 tbsp chia seeds 2 dl oat milk 1/2 tsp vanilla powder 1/2 dl freeze-dried raspberries 1 tsp almond butter Topping: pumpkin seeds or coconut flakes Mix chia seeds, oat milk, and vanilla. Let sit overnight. Top with raspberries, almond butter, and something crunchy. A filling breakfast that’s gentle on your nervous system. Simple flavor explosion: Oven-roasted sweet potato with hummus and green herbs You need: 1 medium sweet potato 1 dl hummus (preferably with lemon or garlic) 1 tbsp pumpkin seeds Fresh parsley, mint, or coriander Olive oil and lemon for serving Cut the sweet potato into halves or slices. Roast in the oven until soft and slightly crispy on the edges. Top with hummus, seeds, and fresh herbs. The cycle is about to start again: → PMS and menstrual cramps – Tips that can naturally relieve Choose what feels good for you Remember, you don’t need to do everything “right” or follow every phase exactly to eat in tune with your cycle. The best thing you can do for yourself is simply to try to understand your body a little better. Not to set complicated rules for yourself about what you should eat. You might start adding something new and exciting to your plate and feel the difference. Or suddenly understand why you always crave sweet potatoes the week before your period. That’s exactly the point. And it goes a long way.
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When your period and PMS feel extra intense – try this
Does your body feel different in the days before your period? Maybe you get more tired than usual, feel low, anxious, or easily irritated without really knowing why. Maybe you get stomach pain, bloating, or have trouble sleeping. You’re not alone. And you’re not broken. PMS is common. But that doesn’t mean you have to suffer through every month. Here you’ll find practical tips that can help, whether you have PMS regularly or just sometimes feel it would be nice to slow down. What really happens in the body before your period? After ovulation, progesterone increases. This hormone usually feels calming. At the same time, estrogen drops, which affects mood, blood sugar, and how the body handles fluid and inflammation. If the body is already a bit out of balance, for example due to stress, lack of nutrients, a tired gut, or uneven blood sugar, these hormonal changes can become more noticeable. The point isn’t to push away the cycle. On the contrary. When you support your body, you can move through the phase with more understanding and less resistance. What can you do to feel better? There’s no one answer that works for everyone. We’re all different, and what feels good for you might not work for someone else. But there are four areas that often make a difference for many. Support your gut and liver The body breaks down excess hormones in the liver and sends them out through the intestines. If this process doesn’t work properly, symptoms can become worse. You can support your body by: Eat more fiber, preferably from vegetables, whole grains, and legumes Get probiotics, for example from sauerkraut or supplements Eat bitter foods like arugula, dandelion, and turmeric Drink enough water and keep your digestion moving Keep your blood sugar stable When blood sugar fluctuates a lot, it often affects both mood and energy. Then you can try: Eat enough protein and fat at every meal Refuel with slow-release carbohydrates Avoid going too long without eating Cut back on sugar in the days before your period Give the nervous system a chance to recover Before your period, many become more sensitive to stimuli and stress. The nervous system therefore needs more space to rest. You can support your body by: Prioritize extra sleep or rest if your nights are disturbed Reduce caffeine and alcohol on days when your body is already working extra hard Take breaks from screens and multitasking Try supplements like magnesium, vitamin B6, or adaptogens like ashwagandha Move – based on how you feel that day Movement can help with both PMS and menstrual cramps. But it’s about finding a pace that suits you right now. Many benefit from: Walking at a gentle pace Low-intensity strength training or yoga Stretching or breathing exercises Sometimes just a few minutes is enough to feel a difference. And when the pain comes? Menstrual cramps in the stomach, back, or legs are common. But that doesn’t mean you have to endure them when relief is possible. Here are some things you can try: Place a heat pad on your stomach or take a warm bath with essential oil Use ginger and turmeric in food or as tea Try magnesium to help tense muscles relax Rest and try not to feel guilty about taking that time for yourself Create a routine that supports you PMS often becomes more manageable when you’ve already prepared things you know your body benefits from. Here are some elements you can include in your own routine. Choose what suits you and adjust as you go. Visible magnesium Having a jar of magnesium out in the open makes it easier to remember to take it. Many find it helps with tense muscles, poor sleep, or anxiety the week before their period. Tea that matches how you feel today An herbal tea can do more than just warm you up. Lemon balm is known for its calming support, ginger for its warming effect, and raspberry leaf is traditionally used in the later phase of the cycle. Choose what feels right for the moment. Food that’s already prepared Nutritious foods containing fiber, fat, and protein help keep blood sugar stable. Having something ready in the fridge makes it easier to eat regularly and avoid fluctuations that often get worse before your period. Seeds and spices with benefits Seeds like sunflower, sesame, and pumpkin contain nutrients like zinc, magnesium, and vitamin E. Spices like turmeric, cinnamon, and cardamom taste great and can also support digestion and blood sugar balance. Reminders you actually use Write down what usually helps you and keep it handy on your phone. It could be taking a break from screens, going outside for a while, or going to bed a little earlier. Having your own list makes it easier to choose something that supports you when you don’t have the energy to think it through. One step at a time You don’t have to do everything at once. You might start by cutting out coffee the week before your period, or adding an extra vegetable to dinner. Or you might do nothing right now but start noticing what affects you. That’s also a step. The body isn’t trying to complicate things. It’s trying to talk to you. And the more you listen, the clearer it becomes what it needs. → Read also: Eating in sync with your body - the food that matches your cycle
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How to boost your brain with vitamin B12 – even if you eat vegan
Vitamin B12 is a nutrient that affects the brain more than many realize – from memory and focus to mood and mental energy. Here you’ll learn why B12 is so important, how to tell if your body needs more, and how you can support yourself in a safe and natural way – no matter how you eat. Brain love in everyday life Your brain is a sensitive power center. It controls everything from focus and memory to sleep, mood, and hormone balance. When it feels good, life often seems to flow a little easier. Thoughts become clearer, energy more stable, and you feel more like yourself. And one of the nutrients that plays a big role in this? Vitamin B12. A small molecule that does a lot for your mental energy and sharpness. Especially if you eat plant-based, it can be wise to give it a little extra attention. Do you need to think about B12 as a vegan? Yes, but it doesn’t have to be difficult. Vitamin B12 is not naturally found in plant-based foods, which means the body doesn’t get it through food. That’s nothing strange, nothing you’ve missed. That’s just how nature works. The good news is that it’s easy to support the body anyway. A small routine can make a big difference. How much B12 does the body need? B12 is important for the nervous system, memory, concentration, and the production of serotonin and dopamine: two neurotransmitters that make us feel good. Even though the daily need is small in amount, it is great in importance. When the body gets too little B12, it can feel like a kind of fog settles in: you become more tired than usual, have trouble focusing, or feel low without really understanding why. B12 deficiency doesn’t only affect vegans It’s a common misconception that B12 deficiency only applies to those who eat completely plant-based. In fact, even omnivores can have low levels, especially if absorption is reduced due to age, stress, certain medications, or stomach and intestinal problems. Being aware of B12 is therefore important, regardless of diet. Where is B12 naturally found? Vitamin B12 is produced by microorganisms (bacteria) including in the stomach and stored in animal tissues. Therefore, it is naturally found in: liver meat fish eggs and dairy products If you eat completely plant-based, you don’t get much B12 from food. That’s perfectly fine. It just means the body might need a little help along the way. The best way to take B12 when you eat plant-based Some plant-based foods, like oat drinks or nutritional yeast, are fortified with B12. But since amounts vary and absorption isn’t always sufficient, a liquid supplement is the easiest and most reliable way to support the body. You get especially good absorption from the forms methylcobalamin and adenosylcobalamin, which are the forms the body can use directly. Many also find that lozenges, sprays, or melt-in-the-mouth tablets provide extra good absorption. Want to check your levels? If you’re curious about how your body is doing, a blood test can provide answers. A test that measures active B12 (so-called holotranscobalamin) gives a more reliable picture than a traditional B12 value. Be your own best friend Your brain works for you around the clock, all your life. And it really is so much more than an organ. The brain holds your thoughts, feelings, and memories. It is you, and you deserve to take care of yourself in the best way every day.
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Why we say no to certain products – this is how we think at Glimja
Behind every product in our store lies a decision. And sometimes, it’s a no. Maybe you’ve noticed that some products never appear with us, even though they’re trending everywhere right now. Stylish packaging. Natural promises. Professional campaigns that pop up in your feed again and again. And yet, they’re not here with us. You’re not alone in wondering why. We often get questions about exactly that – why we choose to exclude products and brands that other stores sell. For us, it’s not about going against the flow. It’s about making it easier for you to find your way in the health jungle. In a time when concepts like longevity and long-term health are increasingly discussed, we believe it’s especially important not to chase quick fixes, but to choose products that the body benefits from over time. Here’s how we think. We scrutinize so you don’t have to Have you ever tried googling ingredients you can barely pronounce? Opened fifteen tabs with reviews and still felt more uncertain than before? We know exactly how that feels. It’s not enough for something to seem natural. Beneath the surface, there are often cheap raw materials, unclear manufacturers, and ingredients the body doesn’t love. It may look good, but still not be so. That’s exactly why we exist. To sift through hundreds of options, examine every detail, and only select what we truly believe in. So you can feel confident. And avoid doing all that work yourself. And yes, that means we say no more often than we say yes. What makes us say yes? Every product that ends up with us has passed a thorough review – not by an algorithm, but by real people. Our health experts look at everything from ingredients to manufacturing and how it feels in the body. To get a yes, this is required: No questionable additives Nothing unnecessary, nothing we can’t stand behind. We say no to things the body doesn’t benefit from – like synthetic colorants, titanium dioxide, magnesium stearate, and sweeteners such as aspartame or acesulfame K. Curious about the full list? Here you’ll find everything we exclude.Prohibited substances & additives Never unpleasant substances With us, you won’t find products containing substances that may be hormone-disrupting, environmentally harmful, or irritating to the skin or body. Whether it’s supplements, facial cream, or laundry detergent. It’s a safety we never compromise on. High quality – every time We always compare with other options in the same price range. If a product doesn’t meet the standard, it doesn’t make the cut. Even if it’s popular right now. Clear answers from the manufacturer We only collaborate with brands that share our values. If we don’t get to know where, how, or with what a product is made – or if the answers feel evasive – we say no. Honest communication We want it to be easy to understand what you’re getting. If a product is marketed in a way that feels unclear or raises questions about content or effects, we don’t proceed. Behind every decision are real people Our health experts do the initial review. But it doesn’t stop there. The next step? We test ourselves. How does the product feel in the body? How does it work in everyday life? What do our own experiences say? And we don’t let go after launch. We follow up – always. New ingredients, changed formulas, research, feedback from you customers. If something no longer meets the standard, it’s removed. And then we’re happy to explain why. Because you have the right to know. You shouldn’t have to be a chemist – that’s our job We want you to be able to shop with confidence. Without having to scrutinize every ingredient list or wonder what’s hiding behind a pretty name. Whether you’re looking for a supplement, laundry detergent for the kids’ clothes, or a cream for sensitive skin, you should feel that someone has already done the work. That’s our responsibility. And we’re happy to do it. Curious about which products have made it all the way? Here you’ll find our most loved products – carefully selected, reviewed, and cherished. Feel free to explore at your own pace: Supplements Health foods Facial care Cleaning and laundry Kitchen
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