Health Blog
Health Blog
Natural hair washing with solid soap - 6 expert tips
No ’Poo is a hair care philosophy that involves avoiding conventional hair products and instead using natural methods to cleanse and care for the hair. The name “No ’Poo” comes from the English expression “no shampoo” and simply means “no crap.” Over time, No ’Poo has evolved from a hair care method to encompass a whole lifestyle, focusing on reducing exposure to synthetic chemicals that can negatively affect both health and the environment. Solid soap is a popular choice within No ’Poo No ’Poo is not just about replacing hair care products but also about reducing the number of hair washes to let the scalp restore its natural balance. By avoiding harsh substances, the scalp gets time to regulate its oil production, which can take a few weeks. During this transition period, hair may feel different, but many experience positive results immediately, with healthier and more vibrant hair. Common ingredients in a No ’Poo routine include baking soda, eggs, and rice flour. For those seeking a simpler method, solid handcrafted soap is an excellent option. It is both effective and easy to use, making it a popular choice within No ’Poo. 6 tips for No ’Poo from the expert We have enlisted the help of Malin Lindmark, soap maker and founder of Malin i Ratan. She is an expert in handcrafted soap and washing hair with solid soap. 1. Avoid oily hair during the transition period Many traditional shampoos contain strongly drying ingredients that can disrupt the scalp’s natural balance. When the scalp dries out, it reacts by producing more sebum (oil) to compensate, which can cause hair to feel oily quickly. When switching from shampoos with strong surfactants to the No ’Poo method and hair soap, it can take time for the scalp to adjust and reduce excessive oil production. During this transition period, which can last from a few weeks to a couple of months, hair may feel oilier faster than usual. Be patient – it’s part of the process! If you experience problems with oily hair during the transition period, try switching to another soap from the categories below. You can also try doing a rasul clay treatment now and then. Also check out which is perfect for those new to No 'Poo. 2. Choose the right soap for your hair type Start from your hair and scalp type when choosing soap. Sometimes you may need to experiment or alternate between a few soaps. Soaps for oily hair or new to No ’Poo – Choose a more cleansing hair soap. Both of these contain deep-cleansing clay that works very well for oily hair. Nettle & Birch Mild scent of citrus and lavender in a harmonious combination with rasul and calendula Rasul & Calendula unscented For normal scalp – Choose a moderately nourishing soap. These soaps contain a fine balance of selected oils and clays to work both cleansing and nourishing. Pine Forest Red Clay & Rose Oriental scent Mint & Eucalyptus For dry hair and dry scalp – Choose one of our extra nourishing soaps, with shea butter or calendula oil. Choose the scent-free version of Shea & Avocado if you have a sensitive or itchy scalp. Shea & Avocado herbal scent Shea & Avocado without scent Lavender Calendula & Citrus 3. Work up a lather, massage, and rinse thoroughly Wet the soap between your hands or directly on the hair and work up a lather. Massage thoroughly into the scalp to dissolve dirt and oil. Since the solid eco soap doesn’t contain the strong surfactants found in conventional shampoo, mechanical massage is important to get it clean. Feel free to wash your hair twice with the soap. Remember to rinse thoroughly to remove all soap; leftover soap in the hair can feel sticky. Let the soap dry between uses – preferably on a well-ventilated loofah pad. 4. Use acid rinse or conditioner An acid rinse gives the hair more shine by removing any soap residues. The two most common types of acid rinses are cooled hibiscus leaf tea or diluted apple cider vinegar, but you can also use black tea or kombucha. Whether you need acid rinsing depends on how hard the water is where you live and how damaged your hair is from sun and chemical treatments. If the water is very hard, acid rinse is probably needed; if the water is soft and your hair is good quality, short, or untreated, you might not need it. Experiment and find what works! If you like the feel of conditioner and primarily want to focus on replacing your shampoo, make sure to choose a conditioner free from silicones. 5. Use nourishing oil on the ends Apply a thin oil to damp hair ends; organic argan oil or organic teff seed oil works well in the hair. 6. Detox your hair as needed To remove residues from conventional hair care products, it’s beneficial to do a detox with rhassoul clay, which has a deep cleansing effect. You can first try washing directly with soap, but if after a couple of washes your hair feels stripped, try the rhassoul wash. It’s a great help during the transition period or if you experience greasy hair at certain times. Mix clay powder with water and distribute evenly over hair and scalp, try to rub the clay thoroughly into the scalp. Then rinse thoroughly. Feel how your hair feels after the rhassoul wash; you can either rinse with acid rinse, use your silicone-free conditioner, or wash your hair with eco soap. Customize according to what suits your hair, scalp, and the feeling you want for your hair. Good luck on your No ’Poo journey! OTHER PRODUCT TIPS FOR NATURALLY BEAUTIFUL HAIR Rhassoul Clay Wash Acid Rinse No 'Poo Starter Kit without Scent No 'Poo Starter Kit with Scent
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19 Natural and Organic Christmas Gift Ideas from the Glimja Team
Are you out of ideas and looking for the perfect Christmas gift? Here in the Glimja team, we share which organic and natural Christmas gifts we want to give this year. 1. Organic Beard Oil Ulf thinks men with beards should appreciate an organic beard oil as a Christmas gift! With or without scent, 100% natural without harmful substances. A beard oil makes the beard softer and less frizzy and adds shine. 2. Ceremonial Matcha Tea Otilia loves Matcha tea and wants to (again this year!) give away Ceremonial Grade Matcha tea and a matcha whisk. "It's such a luxurious, tasty, and smooth matcha that you can drink as is or make matcha lattes with." The fact that it comes with a "chasen" is convenient, making it a great gift for both people who want to try matcha and those who already drink it quite often (you sometimes need to replace your chasen). 3. 100% Pure Cocoa Pigmented Bronzer Hewri places the 100% Pure Cocoa Pigmented Bronzer under the Christmas tree this year. "The pigmentation is incredible, and you only need to lightly dab the brush in the bronzer to get a beautiful sun-kissed result, and it's easy to work with. I LOVE IT," says Hewri. 4. Natural Facial Care Sara T recommends the face cream Creme de la Creme from i+m Naturkosmetik. She says: "Never again dry skin on my face. I don't know what kind of magic is in this jar, but I know it works. I've always had dry patches on my face that no type of rich or moisturizing cream could fix. But now my skin is soft, and I look forward to a winter without flaky skin! This is my cream for life, and I will buy it for both my siblings who have the same dry skin." 5. Plantoys Playcase Hanna recommends Plantoys' "learning suitcases," which are inspiring playcases that help children develop imagination, creativity, and logical thinking. "Our eco-friendly and creative toys make incredible Christmas gifts! Last year I gave a dentist set to my niece, and she still has it a year later (which is very unusual for her)," says Hanna. 6. Klippan Otilia also wants to give away one of her wool blankets; it's definitely a Christmas gift that will be used. They are made without chlorine and with heavy metal-free dyes. The blanket becomes a warming decoration in the home for many years to come. 7. Organic Lotion Rahima gives body lotion as a Christmas gift. "I just can't get enough of this, I just want to keep rubbing it in again and again, it's organic and moisturizes so well even though it absorbs quickly into the skin." If you have eczema, their Repair Lotion is fantastic. I really like Odylique; I think they make such lovely body care." 8. Organic Argan Oil Vera loves argan oil and wants to give it to everyone. She says: "Smells so good, and works perfectly for hair and skin that need a little extra love during the winter months! Plus, argan oil suits all skin types." 9. Portable Infrared Sauna Mikael places the Therasage Thera360 Full Spectrum Sauna under the Christmas tree this year. ”This infrared sauna is just a must-have at my home and I wish everyone could experience it, especially during winter.” 10. Morning Multivitamin Nicole wants to give Mary Ruth's Morning Multivitamin Raspberry as a Christmas gift. ”It’s a liquid, popular multivitamin suitable for the whole family, a healthy Christmas gift to put under the tree, I think, that gives something good.” 11. Organic Wheatgrass Juice Powder Adam wants to give wheatgrass powder. ”I drink this myself every morning. I think it’s a perfect Christmas gift for anyone who wants to take care of their health with more nutrition!” 12. Natural Modeling Clay Moon thinks all younger children would like soft modeling clay. "It’s a super fun Christmas gift that’s easy for kids to knead and play with. With pencils, crayons, clay, or paint from the German ökoNORM, I as a parent don’t have to worry about toxins." 13. Insulated Thermos Bottle Sara M wants to give an Insulated Classic Narrow from Klean Kanteen, which is a vacuum-insulated bottle. It keeps hot drinks hot for up to 24 hours and cold drinks cold for up to 63 hours. Sara says: ”I use it daily for cold water, both at home and when we go somewhere. It keeps the water cold for a long time and you always have fresh water close at hand during the day.” 14. Blush Sofia wants to give natural compact powder blush to her mom and friends. She says: ”Super nice color and very pigmented, I was totally shocked when I tried it. And it’s completely natural!” 15. Natural Lip Gloss Sofia also wants to recommend the Uoga Uoga Upgloss Trio, which is a set of three very nice lip glosses. They are natural, vegan-friendly, and provide medium coverage with a lovely glossy finish. ”A perfect Christmas gift for anyone who loves makeup!” 16. Natural Perfume Moon recommends the Parvati perfume. ”I know it’s a big favorite among several on the team and I’ve received so many compliments: Wow, you smell so good, what scent is that? Also, it makes me feel happy, beautiful, and harmonious when I wear it. And of course, it’s wonderful that it’s completely free of synthetic additives.” 17. Organic Lip Balm Sara M thinks vegan lip balms from Crazy Rumors Festive Mix are a winner. ”I think it’s a really nice Christmas gift for all ages. I’m going to give this with Christmas flavors to my daughter.” Contains the flavors Cinnamon Bun, Gingerbread, Hot Cocoa, and Peppermint. 18. Organic Hair Oil Rahima can get dry hair in winter and thinks an organic hair oil is a nice Christmas gift. "This hair oil smells divine of jasmine! And makes the hair smooth and beautiful while caring for it, so good! It also seems to last forever." 19. Organic Face Mask Daniella, who is on parental leave, loves the brand Inlight which, among other things, has made a very nice set of small organic face masks for gentle cleansing. It is guaranteed to be a appreciated Christmas gift as the products are 100% pure and natural of the highest quality. Also suitable for men.
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Skincare during menopause - Tips for dry and sensitive skin
When women enter menopause, hormone levels of estrogen, progesterone, and testosterone decrease, causing skin changes. Estrogen helps stimulate the production of collagen and elastin, so when it decreases, it can cause faster skin aging, wrinkles, reduced firmness, thinner skin, larger pores, and overall dry skin. Progesterone helps stimulate sebum production in the skin. Lower progesterone levels can lead to drier and more sensitive skin. Low progesterone relative to estrogen can also cause an excess of androgens and testosterone, which can cause acne and skin rashes. Pigmentation and age spots can increase due to poorer circulation and hormonal changes. Hot flashes and redness are common in women during menopause. It can also worsen any existing rosacea. Read more about Rosacea in this article. A decline in the skin’s barrier function can lead to an increase in eczema and itchy skin. The skin simply becomes drier and more sensitive in several ways, and you need more patience with your skincare. How can you support the skin during menopause? Choosing the right products makes a big difference in how the skin feels and looks during menopause. With the right skincare, you can maintain healthy and radiant skin, so don’t despair. Because the skin ages faster when hormone levels drop, it is important to use skincare adapted for mature skin that helps “replenish” elasticity, firms, and adds radiance. To avoid premature aging, you should also have a product that protects the skin from UV damage and environmental stress. Since the skin becomes drier and more sensitive, skincare designed to rebuild the skin’s barrier layer and provide deep hydration is beneficial. Avoid irritating ingredients such as synthetic substances and synthetic fragrances, and instead choose natural ingredients. Look for ingredients that can help rebuild the skin’s protective barrier layer. Of course, our lifestyle also affects the skin, which you can read more about here. Effective and active skincare ingredients suitable for menopausal skin: Hyaluronic acid is naturally produced in the skin as one of its building blocks and can hold over 1000 times its weight in moisture. When menopause occurs, the levels of hyaluronic acid in the skin decrease. Peptides are small components of proteins that can stimulate collagen and improve skin elasticity to make the skin look more youthful and reduce the appearance of wrinkles. Cell turnover decreases during menopause, which can make the skin look dull. Bio-Retinol can help improve cell turnover, add radiance, and reduce age spots. Bio-Retinol is a natural, plant-based alternative to Retinol that does not cause skin irritation. It comes from Bakuchiol or Bidens pilosa. Ceramides are clinically proven to reduce water loss in the skin and rebuild the skin’s barrier layer. Probiotics/Prebiotics can restore the balance of friendly bacteria on the skin surface that contribute to the skin’s barrier layer. Vitamin C can help support the skin’s own collagen production. It is also clinically proven to reduce uneven pigmentation and brighten the complexion. Soothing ingredients can reduce redness, support healthy circulation, and counteract rosacea-prone skin. Cleansing Choose a gentle facial cleanser that does not strip moisture from the skin, dry it out, or irritate. Evolve Organic Beauty Gentle Cleansing Melt is nurturing for sensitive and dry skin. The facial cleanser easily dissolves makeup without irritation. It nourishes the skin and suits normal to dry skin. Akamuti Sweet Orange Facial Cleanser is a cleansing balm based on organic almond oil and organic beeswax that cleanses without drying out. Inlight Face Cleanser is an organic cleansing balm that removes impurities and makeup while deeply nourishing. Suitable for all. i+m Naturkosmetik Demanding Skin Facial Cleansing Oil is an oil-based facial cleanser that gently cleanses without drying out. Odylique Coconut Cleanser is a mild and moisturizing organic cleansing cream for the face that deeply cleanses without disturbing the skin’s natural protective barrier. Odylique Silk Touch Cleanser is a gentle yet effective facial cleanser that turns milky on contact with water, suitable for very dry, sensitive, and mature skin. Toners After cleansing, you can use a hydrating mist to cleanse, cool the skin, and/or increase moisture. Organic rose water prepares the skin for cream by neutralizing the pH level and acts cooling and refreshing. Rose water suits dry, oily, red, and sensitive skin. i+m Naturkosmetik Deep Water Hydrator is a fragrance-free toner with AquaCacteen™, MultiMoist CLR™, Hyaluronic Acid, and Aloe Vera. AquaCacteen™ from cactus seed oil provides effective hydration. 100% Pure Restorative Sea Culture Hydrating Toner is an intensely moisturizing toner for the driest skin. Inlight Floral Tonic is a facial toner with uplifting and astringent flower extracts that tone and refresh the skin. Ideal for mature, dry, and red skin. Serums It is beneficial to use several different serums to meet the needs of menopausal skin. You can layer serums on top of each other and vary them depending on the season and how your face feels. For example, you can first apply a serum with hyaluronic acid, then an oil-based serum or a facial oil, and finally a face cream. Serums hydrate the skin deeply, and face creams hydrate while sealing the skin so all moisture penetrates deeper. Evolve Hyaluronic Serum 200 helps restore hyaluronic acid in the epidermis and fill in dryness lines. i+m Naturkosmetik Mix & Match Bakuchiol Elixir is a serum that supplies the skin with plenty of moisture. Hyaluronic acid binds moisture and Bakuchiol stimulates collagen production. i+m Naturkosmetik Demanding Skin Serum Repair is a serum for mature skin that protects against blue screen light. It stimulates skin cell renewal and provides abundant moisture. 100% Pure Multi-Vitamin + Antioxidants Potent PM Serum appears to reduce lines, increase skin firmness and elasticity, and even out skin tone. A big favorite. With vitamin C Evolve Bio retinol + C Booster is perfect for brightening the skin and reducing pigmentation. It contains Bio-Retinol Bakuchiol and a stable form of vitamin C. i+m Naturkosmetik Mix & Match Vitamin C Nectar is a vitamin C serum that revitalizes, firms, hydrates, and gives a clear complexion. 100% Pure Vitamin C Serum is rich in antioxidants that brighten and even out skin tone and add radiance. For the driest skin Evolve Blue Velvet Ceramide Serum also works for the driest skin. It helps reduce dry skin with natural ceramides and olive squalane. Even i+m Naturkosmetik Regeneration Face Oil Immortelle is a facial oil that works for the driest skin types. Immortelle stimulates cell renewal and the oil restores balance in very dry skin. Anti-age facial oil Eco by Sonya Glory Oil is a facial oil that reduces fine lines, counteracts signs of aging, reduces scar damage, and provides moisture. Very good for red skin, redness, and irritated skin. Face creams It is important to choose a moisturizer that hydrates well and restores with active ingredients. Evolve Multi-Peptide 360 Anti-Ageing Cream is a rich moisturizer suitable for daily use on the face and neck to nourish dry skin during menopause. Evolve Pro+ Ectoin Soothing Cream is a fragrance-free cream that soothes sensitive skin prone to redness, also suitable for Rosacea. i+m Naturkomsetik Creme de la Creme is an organic face cream for very dry and demanding skin. i+m Naturkosmetik Demanding Skin Nourishing Cream is a face cream for normal and mature skin with plant-based collagen, aloe vera, and hyaluronic acid. Evolve Nightly Renew Facial Cream contains Bio-Retinol from Bidens pilosa. At night, the skin is in repair mode, and a night cream can provide extra nourishment. Inlight Night Balm is a blend of nourishing oils and soothing botanical extracts ideal for skin during menopause. To protect the skin during menopause, it is important to also choose products with ingredients that protect against UV radiation and pollution. If nothing else, to counteract pigmentation issues such as age spots. Use a broad-spectrum sunscreen daily. Evolve's Climate Defence Facial Cream SPF 30 provides UVA and UVB protection while moisturizing the skin thanks to natural hyaluronic acid. After menopause, when estrogen levels have stabilized and reached their lowest point, most skin problems improve. However, some changes remain, such as less elastic skin, fine lines, and wrinkles. It is a part of life’s natural process that we need to embrace. But we can still influence the skin daily and give it life and radiance with good nutrition and fine, natural skincare products. So keep taking care of your skin with the products you like the most. Here you can read about which supplements suit the skin. What supports your skin? Please tell us!
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Effective natural treatments for hyperpigmentation
Hyperpigmentation is one of the most common skin problems affecting both men and women, and it usually worsens with age. Understanding what it is and how to treat it effectively can make a big difference. In this article, we cover what you need to know. What is Hyperpigmentation? Hyperpigmentation occurs when certain areas of the skin become darker than the surrounding skin due to an overproduction of melanin, the pigment that gives skin its color. This can lead to darker, uneven spots that vary in intensity, from light brown to very dark brown, depending on your natural skin tone. They can also become red, pink, or even purple spots. Causes of Pigmentation Understanding the causes of hyperpigmentation is key to preventing and treating it effectively. Here are the primary factors. 3 Types of Hyperpigmentation Hyperpigmentation is generally divided into three main categories: melasma, post-inflammatory hyperpigmentation (PIH), and sun spots. Melasma Hormonal changes, especially during pregnancy or due to birth control pills, can lead to pigmentation issues. Melasma is often triggered by hormonal changes and appears as large, dark patches, especially on the face. Post-inflammatory Hyperpigmentation After skin injuries or inflammatory conditions like acne or eczema, the skin can produce excess melanin as it heals, resulting in dark spots that may persist for months or even years. Sun Spots Sun spots, also called solar lentigines or age spots, are caused by prolonged exposure to ultraviolet (UV) rays that lead to sun damage. Sun spots usually appear on areas frequently exposed to the sun, such as the face, hands, and arms. Can pigmentation be reduced? The good news is that skin pigmentation can often be reduced or even removed through various treatments. How effective these treatments are depends on the type of pigmentation and its severity. How long does treatment take? The time required to treat skin pigmentation varies depending on the type and severity of the condition as well as the treatment method used. With regular use, noticeable improvements can begin to appear within 4 to 12 weeks. However, it may take several months of consistent use to achieve significant results. Own Treatments Topical creams and serums are often the first choice. Ingredients like Resveratrol, Retinol, Bio-Retinol, Vitamin C, and AHA are especially effective at brightening dark spots by reducing melanin production and promoting cell turnover. Consistent use of these treatments, along with sun protection, can gradually improve skin tone and reduce the appearance of pigmentation over time. Resveratrol This antioxidant is known for its ability to lighten pigmentation and even out skin tone. It works by inhibiting melanin production, the pigment that causes dark spots. Niacinamide Niacinamide, also known as vitamin B3, is a versatile skincare ingredient. It helps rebuild healthy skin cells while improving the skin’s barrier function. Niacinamide also has anti-inflammatory properties that soothe irritated skin and reduce redness. By increasing ceramide production, it improves the skin’s ability to retain moisture, leading to more hydrated and even skin. Retinol and Bio-Retinol Retinol and Bio-Retinol are known for their ability to promote cell renewal, which is a key factor in treating pigmentation. They help remove damaged outer skin layers and reveal fresh, new skin underneath. This process not only lightens dark spots but also improves skin texture and tone. Alpha Hydroxy Acids (AHAs) and Enzymes AHAs and enzymes are natural exfoliants that remove dead skin cells and reveal fresh, new skin underneath. AHAs work by gently dissolving the bonds between dead skin cells, allowing them to shed and leaving behind a smoother, more radiant surface. On the other hand, enzymes break down dead skin cells, promoting skin renewal. Regular use of products containing AHAs and enzymes can lead to a more even skin tone and a brighter, more youthful appearance. Vitamin C Vitamin C is a potent antioxidant known for its skin-enhancing properties. It neutralizes free radicals that cause dullness and uneven skin tone, helping to give the skin more radiance. Vitamin C also inhibits melanin production, reducing the appearance of pigmentation. Cosmetic Treatments For more stubborn pigmentation, cosmetic procedures such as chemical peels, laser treatment, light therapy, and microdermabrasion can provide faster and more noticeable results. These treatments work by removing the outer layers of skin or targeting the melanin directly, thereby reducing the appearance of dark spots. It is important to consult a qualified professional to minimize risks and achieve the best results. Consistently protecting the skin from sun exposure is also important to maintain these improvements and prevent future pigmentation. Preventing Pigmentation Sun Protection Daily application of a broad-spectrum sunscreen with at least SPF 30 is crucial, as it protects the skin from harmful UV rays that stimulate melanin production. Wearing protective clothing, a hat, and seeking shade during the sunniest hours can further minimize exposure. Evolve Climate Defence Facial Cream SPF 30 offers broad-spectrum protection against UV rays, pollution, and blue light. Sunscreen is essential to prevent hyperpigmentation from returning and to maintain the results of your skincare efforts. Read more about natural sunscreens in this article. Recommended skincare routine for hyperpigmentation To achieve a more even skin tone and reduce pigmentation, a good skincare routine is required. 1. Cleansing Start your routine with a cleanser to effectively remove dead skin cells and impurities. Use a natural facial cleanser once or twice daily (always before bedtime). For extra deep cleansing, incorporate an exfoliating mask once a week into your routine. Fermented Rice Water Cleanser reduces dark spots and adds radiance with enzymes and acid. Eco by Sonya Super Citrus Cleanser with Australian finger lime, rich in natural AHA with a mild exfoliating effect. Evolve Enzyme + Vitamin C Cleanser Powder is a facial cleanser in powder form with papaya enzymes and vitamin C. 2. Toner After cleansing, tone the skin with a product that exfoliates and/or refreshes. A toner with glycolic acid helps remove dead skin cells and reveal fresher skin underneath. Fermented Rice Water Toner for a cleaner and clearer complexion with white willow bark, hyaluronic acid, and niacinamide. 3. Serum & Face Cream Then apply a serum. Keep the skin hydrated by using both serum and a natural face cream afterward. Brightening Serum is a serum that brightens the skin and adds radiance with kojic acid, sake, fruit acids, vitamin C, and lemon peel. For an extra boost, you can use specialty products such as; Evolve Bio-Retinol + C Booster with Bio-retinol and vitamin C that fights fine lines, stimulates collagen production, and increases skin hydration. Multi-Vitamin + Antioxidants Potent PM Serum with Retinol and niacinamide that boosts collagen and elastin production and increases ceramide levels for moisture and suppleness. Supplements for the skin Supplements that can help improve skin health and appearance include: Antioxidants, such as vitamin A, vitamin C, and vitamin E. Vitamins B3 and B5 – a high-quality B-complex is also beneficial. Omega-3 fatty acids Zinc Selenium Good gut bacteria Read more about supplements for skin, hair, and nails in this article.
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How to create a facial oil your skin will love – step by step
Applying oil to your face can be much more than just part of your evening routine. It can become a moment for yourself. A ritual where you can settle down, check in with yourself, and give your skin what it needs. When you mix your own oil, you also get something completely tailored to you. Here we guide you through a simple yet deepening skincare routine, step by step. You’ll learn why making your own oil is worth trying, how to choose the right ingredients, and which combinations will work for your skin type. Why mix your own? Ready-made products often contain more ingredients than necessary. These can include preservatives, fillers, fragrances, and emulsifiers that don’t always support the skin’s natural balance. By making your own oil, you know exactly what you’re using. You avoid unnecessary additives, can customize everything to your skin’s needs, and create a skincare routine that’s easy to adjust over time. Your oil routine in three steps It doesn’t have to be complicated to be effective. Here is a simple basic routine that is gentle on the skin and usually works well for many different skin types. 1. Cleanse with oil Cleansing the skin with oil is a gentle way to remove makeup, dirt, and excess sebum without drying out. Jojoba oil is a good choice because it resembles the skin’s own sebum. You can also use almond oil or apricot kernel oil if you want an even milder feel. How to do it: Massage in about a teaspoon of oil on dry skin. Let it sit for a minute if you like. Then wipe off with a cotton pad or a dry, warm washcloth. The skin will be clean but still feel soft and supple. 2. Hydrate with mist An alcohol-free floral water or facial mist helps the skin retain moisture. It also gives a fresh feeling and makes the following oil absorb more easily. Try these depending on what your skin needs: Rose water – soothes and hydrates sensitive or dry skin Lavender water – balances and cools Orange blossom water – adds radiance to tired or dull skin Witch hazel or tea tree water – suitable for blemish-prone skin Spray over your face and let the skin stay slightly damp before the next step. 3. Mix your own facial oil Here are three balanced recipes with a base oil and a bonus oil that adds something extra. All are great as evening oils and can be used year-round, depending on your needs. For balanced or combination skin 2 tsp jojoba oil 1 tsp rosehip seed oil 2 drops lavender essential oil Jojoba restores balance in sebum production, rosehip seed oil nourishes, and lavender provides a mild scent and calming effect. For mature or tired skin 2 tsp argan oil 1 tsp rosehip seed oil 2 drops essential myrrh oil or rosemary oil Argan oil is rich in vitamin E and feels a bit richer, while rosehip seed oil provides antioxidants. Myrrh is traditionally appreciated for mature skin. For skin with blemishes or impurities 2 tsp jojoba oil 1 tsp coconut oil (melt before mixing) 2 drops tea tree essential oil or eucalyptus oil Coconut oil protects and cleanses, jojoba balances, and tea tree is often used on skin that needs extra support. How to use the oil: Massaging the oil in with your hands helps the skin absorb the nutrients better and helps you relax both facial muscles and your mind. Massage 3–4 drops into damp skin right after misting with slow, circular movements. Store the mixture in a dark glass bottle, preferably in the fridge if you use more sensitive oils like rosehip seed oil. A moment that belongs to you – every day When you mix your own oil, you not only gain control over what you apply to your skin. You create a ritual that is entirely yours. A moment to breathe out. To connect with your body, your breath, and what you actually feel. And it doesn’t have to be expensive or complicated. With just a few ingredients and gentle tools like washable cotton pads and soft washcloths, the routine becomes simple, sustainable, and skin-friendly. You can use the pads to gently wipe off oil or as a compress when you want to give your skin some extra warmth and presence. So treat yourself to a few minutes every day. Not just to care for your skin, but to care for your whole self.
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Natural body care in 4 steps – easy to do yourself
Taking care of your body doesn’t have to be complicated. On the contrary. Sometimes it’s the simple things that make the biggest difference. A warm foot bath after a long day. A body oil that smells nice and makes your skin soft. A few minutes for yourself, without stress. Here we share three favorites you can easily mix yourself with completely natural ingredients. Foot bath with Epsom salt – for tired feet and a magnesium boost A foot bath can work wonders. Not just for sore feet, but for the whole body. With Epsom salt, you also get a boost of magnesium sulfate that makes the water softening and soothing. You need: 3 tbsp Epsom salt 5 drops of essential lavender or peppermint oil A basin of warm water How to do it: Mix the salt and oil in the water. Lavender helps you relax before bedtime. Peppermint feels cooling and invigorating – perfect after a warm day or a workout. Sit for 15–20 minutes. Lean back. Maybe with a book or just enjoy the silence. Refreshing foot treatment with tea tree and extra care Moist, enclosed shoes and socks can easily create an unbalanced environment for your feet. If you notice irritation between your toes or that your feet smell more than usual, it might be time for a natural, relaxing treatment with ingredients that keep things clean and fresh. You need: 2 tbsp Epsom salt 1 tbsp apple cider vinegar 4 drops of essential tea tree oil 1 liter of warm water How to do it: Mix everything in a basin. Sit for 10–15 minutes. Dry your feet thoroughly afterwards, including between the toes. Finish with a light oil made of 1 tsp jojoba oil and 1 drop of tea tree. Apply thinly and let dry completely. Moisturize with body oil after showering After a warm shower, the skin is most receptive. A body oil locks in moisture and nourishes without clogging pores. Choose oils that suit your skin type and feel free to combine with an essential oil for scent and sensation. You need: 70 ml cold-pressed jojoba oil 30 ml cold-pressed argan oil 10 drops of essential lemongrass or eucalyptus oil How to do it: Pour into a clean glass bottle and shake gently. Massage into damp skin immediately after showering – the oil absorbs more easily and the skin becomes soft without feeling greasy. Tip: Want an even richer feel? Replace part of the jojoba oil with coconut oil. Want to make the oil extra relaxing? Add lavender or myrrh. A body mist that refreshes A facial mist in a larger bottle works perfectly as a body mist too. Use after exercise, on hot days, or when you want to freshen up without showering. You need: 50 ml lavender water or orange blossom water 2 drops of essential rosemary or peppermint oil Spray bottle How to do it: Fill the bottle with the liquid and shake well. Spray over shoulders, chest, and arms. Let air dry. Tip: Store the bottle in the refrigerator for an extra fresh feeling. The simple can become the most valuable – especially when you do it yourself A foot bath, a homemade oil, a cooling mist. It doesn’t have to be more for you to feel a little more grounded. When you make it yourself, it also becomes something created with care, tailored to you.
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Get your home ready for autumn with natural ingredients
Autumn brings something special. The air becomes crisper, the light fades more and more. The home suddenly becomes more important as you start spending more time there. The feeling of wanting to make it cozy creeps in. To create a place for rest. And where do you usually start? By cleaning. But cleaning doesn’t have to mean harsh chemicals, plastic buckets, and overpowering smells. You can keep your home clean with natural ingredients you mix yourself, without compromising on results. Here you get our best recipes for washing textiles, scrubbing bathrooms, clearing drains, and creating a fresh, soft scent throughout the home. All with the help of a few basic ingredients and a little care. Basic ingredients to have at home With these in your cupboard, you can clean almost anything. Baking soda – neutralizes odors, dissolves grease, gently scrubs Vinegar or gel vinegar – against limescale, bacteria, and for drains Citric acid – effective for descaling and surface cleaning Sodium percarbonate – bleaches and cleans deeply Household soap (liquid or solid) – dissolves grease, gentle on skin Soap flakes – fragrance-free detergent for sensitive materials Smectite clay – for stubborn stains on fabric, furniture, or walls Essential oils – for both scent and function (for example lavender, tea tree, lemongrass) Spray bottles & cloths – preferably glass and natural materials Textiles that feel like new Pillows, curtains, and blankets are often used but easily forgotten. A simple homemade washing routine is enough to make them feel fresh again. You need: 1–2 tbsp soap flakes in the detergent compartment 1 tbsp sodium percarbonate in the drum (for light textiles) 3 drops of lavender oil in the fabric softener compartment Let air dry if possible. Otherwise, use low heat in the dryer. Tips: Are you washing dark textiles? Replace sodium percarbonate with baking soda instead. Scrubbing paste for kitchen and bathroom After summer, surfaces often collect more dirt than you realize. This paste is easy to mix and works in both the kitchen and bathroom. You need: 2 tbsp baking soda 1 tbsp liquid soap 5 drops of essential oil (lemongrass or peppermint) Mix into a paste. Use on stove, tiles, sink, bathtub, or grout. Scrub and rinse. Remove limescale with citric acid Limescale on showerheads or in the kettle easily disappears with this trick. You need: 2 tbsp citric acid 5 dl warm water Place the parts or pour the mixture into the appliance. Let stand for 30 minutes and rinse thoroughly. Freshen up the sink and washbasin With just two basic ingredients, you keep the kitchen clean naturally. A simple all-in-one solution that freshens up, dissolves grease, and cleans – without harsh cleaning agents. How to: 2 tbsp baking soda 2 tbsp vinegar Pour baking soda into the drain (sink, washbasin, or toilet), then add vinegar. Let it work for 10–15 minutes. Rinse with boiling water. Tips: This mixture works great to: freshen up the sink and washbasin dissolve grease and dirt in the drain Clean the toilet with natural ingredients The toilet is a place where we want it both clean and fresh – without harsh cleaning agents. Here is a simple recipe with natural ingredients that help dissolve deposits, reduce bad odors, and give a fresh feeling. How to: Sprinkle 1 tbsp of sodium percarbonate in the toilet bowl, preferably around the edges. Carefully add vinegar, let it bubble and work for 10–15 minutes. Add a few drops of essential oil, tea tree or eucalyptus, if you want a fresh scent and antibacterial effect. Scrub with the toilet brush and flush. Tips: Want to boost the effect? Let the mixture sit overnight before scrubbing. This makes it easier to remove buildup and gives an extra fresh feeling in the morning. Surface spray for those surfaces you rarely think about Light switches, door handles, and windowsills are small but often dirty. This surface spray cleans them quickly. You need: 200 ml water 1 tbsp vinegar 1 tsp citric acid 5 drops of lavender or rosemary Glass spray bottle Spray and wipe with a cloth. How to: Start by pouring the water into the spray bottle. Add vinegar and citric acid. Add a few drops of your preferred essential oil – lavender for a calm, floral scent or rosemary for a refreshing feel. Screw on the lid and shake the bottle gently before use. Spray directly on the surface, such as door handles, windowsills, or light switches, and wipe with a clean cloth. For extra dirty surfaces, let the spray sit for a minute before wiping. Tips: Spray frequently on contact surfaces in the home to keep bacteria and dirt away. Store the bottle in a dark, cool place for longer shelf life. Avoid using on natural stone or delicate wood surfaces – always test on a small area first. Remove stains with clay Old stains on sofa cushions, walls, or other textile surfaces can seem hopeless, but sometimes a dollop of clay is enough to save them. Smectite clay cleans gently yet effectively without harsh chemicals and works great on both textiles and hard surfaces. You need: 1 dollop of smectite clay (about the size of a pea) A few drops of water How to: Mix the clay with a little water until you get a firm but moldable paste. Apply directly to the stain – preferably with your finger or a small spatula. Let it dry completely. The clay attracts dirt while drying. Gently brush off the dry clay with a soft brush or cloth. Wash the surface as usual if the material allows, otherwise wipe with a lightly damp cloth. Tips: Always test first on a hidden area, especially if you’re cleaning textiles or painted surfaces. Also works on stains from grease, makeup, or dirt – especially on light materials. If you want an even gentler cleaning, you can add a little baking soda. Set the mood with a homemade autumn mist When you’ve finished cleaning, or just want to create a softer feeling at home, a natural room spray is a lovely finishing touch. This homemade mist gives a warm, gentle scent without feeling overpowering. Perfect for creating calm and harmony in the hallway, bedroom, or closet. You need: 50 ml water 1 tsp witch hazel water 10 drops of essential oil – choose one or mix freely: Lavender – calming and floral Myrrh – earthy and warm Rosemary – fresh and clear Glass spray bottle How to: Mix water and witch hazel water directly in the spray bottle. Add your essential oils – try, for example, 4 drops of lavender, 3 of myrrh, and 3 of rosemary for a balanced autumn scent. Screw on the lid and shake gently before each use. Usage: Lightly spray over textiles, in the hallway or closet, on curtains, sofa cushions, or even shoes. Avoid delicate surfaces and always test on a small area first. Tips: For an even calmer feeling in the bedroom: use only lavender and myrrh. For a fresher scent by the front door: add a few drops of citrus or peppermint. Store the bottle in a dark, cool place for longer shelf life. Clean on the surface – but also in the feeling Cleaning with natural ingredients is just as much about what you avoid – strong scents, plastic, and disposable products – as what you get. It’s simple, affordable, and gentle on both body and home. And maybe that’s exactly why it feels so satisfying.
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Scalp detox with rhassoul clay – natural clay for healthy hair
Does your hair feel flat, greasy, or dull? Maybe your scalp itches, or you notice that the products you usually use aren’t working as well anymore. Then it might be time for a break – a chance to wash away styling product residues, balance your scalp, and start fresh. With rhassoul clay, vinegar, and a few natural ingredients, you can make a simple cleansing treatment that lets both your hair and scalp breathe. No sulfates. No silicones. Just pure raw materials. What is rhassoul clay – and why does hair like it? Rhassoul clay, also called rasullera, is a mineral-rich clay mined in the Atlas Mountains of Morocco and has been used for centuries to gently cleanse skin and hair. When you mix it with water, you get a smooth paste that absorbs oil, dirt, and styling product residues without drying out the scalp. Unlike many common shampoos, rhassoul clay contains no preservatives, synthetic surfactants, or fragrance. It cleans purely mechanically and is therefore a great option if you want to avoid unnecessary additives. When is it time to do a hair detox? A deep cleansing with clay can be good if you: Have used styling products or regular shampoo for a long time Experience itching, irritation, or imbalance in the scalp Want to switch to a more natural hair care routine Find that your hair quickly becomes greasy, feels heavy, or lacks volume How to make a cleansing hair mask with rhassoul clay You need: 2–3 tbsp rhassoul clay 4–6 tbsp lukewarm water or herbal decoction (lavender, chamomile, or nettle) 1 tsp apple cider vinegar (optional, but pH-balancing) 1–2 drops of essential lavender or rosemary Instructions: Mix the clay with the liquid until you get a creamy paste. Apply to damp hair – on the scalp and along the lengths. Leave on for 5–10 minutes. Rinse thoroughly. Finish with 1 tbsp vinegar in cold water to add shine, if you like. Adjust according to hair type Dry scalp: Use chamomile or calendula decoction, skip the vinegar, and add ½ tsp jojoba oil. Oily hair: Add 1 tsp vinegar and use rosemary or tea tree as the essential oil. Sensitive hair: Start with just clay and water. A shorter application time is often enough. How often? For detox: once a week for 2–3 weeks For maintenance: every other or every third week You can also alternate with natural shampoo or a mild soap wash. What happens the first few times? If you’re used to traditional hair products, your hair may feel different at first – a bit rough or tangled. This doesn’t mean it’s dirty, but that it’s no longer coated in silicones and surfactants. After a few washes, your hair usually returns to its natural texture and shine. How clay gives your hair a fresh start Washing your hair with clay is an easy way to remove buildup and give both hair and scalp a chance to breathe. You choose what the mixture contains and can adjust it according to your current condition and hair type. The result? Hair that feels lighter, healthier, and more balanced – without unnecessary additives.
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How to clean thoroughly – without chemicals and strong scents
Have you washed a garment and still felt that it doesn’t quite feel fresh? Or does that favorite sweater start to itch after just a few minutes on your skin? Many common detergents are full of substances that create a feeling of “freshly washed” – without actually making the laundry cleaner. Synthetic perfumes, optical brighteners, and bleaches are common culprits. But the good news is that you can get your laundry truly clean, fresh, and gentle with just a few natural ingredients. Without burdening either your skin or the environment. Why more people choose to wash naturally Washing is about more than just removing dirt. It’s also about caring for your skin, preserving the lifespan of your clothes, and protecting the water that flows into the drains.Here are some reasons why many choose a more natural path: Softer on the skin – perfect for children and sensitive skin No perfume that “sticks” to the fabric Kinder to materials like wool, linen, and bamboo Fewer chemicals that affect the environment Easy to adapt to your household’s needs What you need to get started Soap flakes – mild but effective cleaning Baking soda – neutralizes bad odors Sodium percarbonate – gently bleaches and removes odor molecules Vinegar – works as a natural fabric softener and descaler for the machine Essential oils – for a mild, natural scent (e.g. lavender, lemongrass, or eucalyptus) You don’t need everything at once. Start with what feels most useful to you. Washing recipes for different needs Everyday clothes & bedding Suitable for cotton, linen, synthetics, and blends. 1 tbsp soap flakes 1 tbsp baking soda Wash at 40–60 degrees Celsius. For a mild scent: add 1 tbsp vinegar and 3 drops of lavender oil to the fabric softener compartment. Light textiles & stains Good when you want to freshen up colors or remove odors. 1 tbsp soap flakes 1 tbsp sodium percarbonate Preferably wash at 60 degrees Celsius. Sportswear & other smelly laundry Some odors can be especially stubborn but are not impossible to remove. 1 tbsp soap flakes 1 tbsp baking soda 1 tbsp vinegar in the fabric softener compartmentFeel free to add a few drops of lemongrass or lavender oil. Baby clothes & sensitive skin Extra gentle for small bodies and skin that easily gets irritated. 1 tbsp soap flakesWash at 40 degrees Celsius. Vinegar as fabric softener is optional. Tips for a sustainable laundry routine Leave the washing machine door open after washing Clean the detergent drawer with vinegar and an old toothbrush every month Hang laundry outside when the weather allows – sun and wind work wonders Use laundry bags for delicate garments Start with a smaller dose than you think – natural products are often more concentrated than you expect Once you’ve started… When you switch to natural washing, it’s hard to go back. Clothes feel softer on the skin, the scent becomes mild and clean, and you avoid that artificial perfume haze. It simply becomes a way to care for your body, wardrobe, and our planet all at once.
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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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