Health Blog
Health Blog
10 natural ways to show love on Valentine's Day
Valentine’s Day has become a celebration of love and appreciation, and we think that’s wonderful – especially if we emphasize ALL hearts and thus include more than just a potential romantic partner. As Doris sang in her hit song “Did you give the world some love today, babe?” in the 70s: “Everybody in this world, has to do a whole lot more, than to love the one they spend a lifetime looking for.” We all have people in our lives we wish to remember to appreciate. Maybe you have a parent, a sibling, a child, a beloved friend, or partner you want to acknowledge? Here we have brainstormed what we would like to give (and receive!) as a surprise for someone who means a lot to us. 1. Call or text someone you miss and tell them something you appreciate about them 2. Show appreciation with a secret note in a jacket pocket or a post-it on the bathroom mirror 3. Write a poem and read it aloud 4. Take a walk together 5. Treat someone to coffee and talk about life 6. Go to a spa or create a home spa Go to their favorite spa or stock up on bath salts, face masks, essential oils, and other natural products from our body care range. 7. Massage with candles lit Play their favorite music and stock up on natural massage oil. Getting a full-body massage is very relaxing and appreciated. 8. Cook and treat someone to something extra delicious 9. Play a fun game together 10. Give flowers and chocolate Keeping traditions alive by giving flowers and chocolate never goes wrong.
Read more
Extra virgin olive oil: Health benefits and guidance
Olive oil is made from the olive fruit of the olive tree (Olea europaea). Olive oil has existed throughout history. For the people of the Mediterranean region, it has had medicinal and even magical powers over time. The olive tree is therefore considered a symbol of peace and honor. Olives began to be cultivated in the eastern Mediterranean region around 5000 BC. In Italy, olive oil production started already during the first century AD. Olive oil was then used in food, medicines, and various ointments. The oil was also used as a general healing agent. Today, olive oil is produced in many places, e.g., Italy, Spain, Greece, and California. A health-promoting oil that is good for the body We have probably all heard that extra virgin olive oil is very beneficial for health or that the Mediterranean diet is a healthy diet to follow as it involves high consumption of fruit, vegetables, legumes, spices, herbs, and above all olive oil. So what makes olive oil so special? Yes, olive oil contains anti-inflammatory compounds, antioxidants, and many macronutrients that are good for the heart and blood vessels. Olive oil's positive effect on health: Reduction of inflammation in the body. Positive for the heart and blood pressure. Positive for the brain. Nourishment for the skin and eyes. What makes olive oil so healthy? Omega 9 The most common omega-9 is called oleic acid and is found in high amounts in olive oil. Oleic acid is known to be healthy and can fight free radicals. The oil is also said to balance the effects of omega-6 without damaging the omega-3 health benefits. Oleic acid is needed by the body's cells to ensure that the cell membrane has a sufficiently thick layer. This is important for fighting pathogens, transporting minerals, and responding to hormones. Oleic acid also serves as an important energy source for our cells and is used for the production and biosynthesis of many vital metabolites. Oleic acid has a protective effect on the cardiovascular system by contributing to healthy blood pressure. It has also been observed that omega-9 can be important for blood lipids by helping to lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Polyphenols Olive oil has become known as a “heart oil” not only because of Omega-9 but also because the oil is rich in polyphenol antioxidants. Polyphenols are a type of health-promoting antioxidants found in extra virgin olive oil. Like other antioxidants, polyphenols combat oxidative stress and age-related diseases such as heart disease and high blood pressure. Olive polyphenols contain strong anti-inflammatory properties. It is believed that 1.5–2 tablespoons of extra virgin olive oil per day are enough to provide the body with anti-inflammatory benefits. The International Olive Council (COI) has approved an official analysis method for polyphenols, and the EU has approved this health claim for olive oils with a polyphenol concentration higher than 5 mg per 20 g of oil. (250 mg/kg)”: “Olive oil polyphenols help protect blood lipids from oxidative damage.” How should you enjoy olive oil? Olive oil should be enjoyed cold, drizzled on a salad, vegetables, or other foods. It’s best not to cook with olive oil at high temperatures, as this can damage its nutrients and alter its chemical composition. Studies have shown that olive oil combined with brightly colored vegetables gives us maximum absorption of carotenoids. The carotenoids in extra virgin olive oil are organic pigments with antioxidant properties, whose presence enables a protective effect. How to choose the right type of olive oil for your health Unfortunately, not all olive oils are created equal. So choose carefully. If you want all the benefits of olive oil, you need to choose the finest oil, preferably organic. 1. Extra Virgin Olive Oil It is oil from the first cold press, without additives, without chemical or thermal processing, i.e., no heat is used, and it is therefore a naturally very beneficial product. To qualify as "extra virgin," the oil must meet certain standards for aroma and taste regarding its fruitiness, bitterness, and pungency, and it must have specific properties such as an acidity level below 0.8%. This type of oil has high antioxidant levels and offers the most nutritious benefits as well as the most flavorful experiences. The valuable health-promoting antioxidants in olive oil disappear during the refining process that turns extra virgin oil into "regular" olive oil. However, the oil's concentration increases when extra virgin olive oil is produced through a fully organic extraction and production process. Extra virgin olive oils contain significantly more polyphenols than other qualities. 2. Virgin Olive Oil Has a higher acidity level (up to 2%), lower levels of nutrients, and some defects that affect its aroma and taste, which may have arisen due to the use of riper olives or because it comes from the second pressing (after the extra virgin is produced). It is therefore cheaper than extra virgin but can still be a good quality olive oil. It also has a "lighter" taste compared to most extra virgin oils, due to its lower antioxidant content. 3. Refined Olive Oil Oil that, due to many defects, is unsuitable for consumption and is then subjected to physical or more often chemical processing to remove the defects and make it edible. Chemical processing involves treating it with solvents like sodium hydroxide and exposing it to high temperatures and other processing methods to produce oil that is colorless, tasteless, and odorless. The result is not only that the defects are removed but also its important nutrients and antioxidants. This oil can sometimes be mixed with other vegetable oils or have flavor added. How do I know which oil it is? Look at the bottle and it will say extra virgin or virgin. Preferably then choose an organic oil, for health and the environment. However, it is not certain that small olive farms can afford to certify their oil, so you can ask the producer how they grow their olives.
Read more
Supplements for Children: A Complete Guide for Parents
In this guide, we will try to answer common questions about children and dietary supplements. We hope it can support you in finding the right habits and supplements. Do children really need dietary supplements? The simple answer is that children basically have the same nutritional needs as adults, but of course in lower doses. In that sense, the need for dietary supplements is also the same. Everyone has increased nutritional needs We are now born into a world that is not evolutionarily adapted to our DNA. There are many factors in the modern world that increase our nutritional needs, such as: Artificial additives, flavorings, and sweeteners in food and drinks. Processed food with highly refined carbohydrates and unhealthy fats. More sources of stress and increased radiation from mobile phones and computers. Environmentally harmful and potentially health-damaging substances in conventionally manufactured clothing, furniture, buildings, and electronic products. Less nutrition in food At the same time, the nutritional value of our regular food has declined over the past 100 years. An orange or a lettuce leaf no longer contains the same concentration of nutrients as they once did, due to soil depletion. Ensure yourself with dietary supplements The combination of these factors leads to an increased nutritional need for everyone, including children. The most important thing we can do to counteract this is to try to live as healthy and natural a lifestyle as possible and eat clean, natural food at home. But it can still be challenging to get children enough of all nutrients, especially at school, and many want to ensure the whole family has a good nutritional base for a healthier life. That’s why we at Glimja believe that high-quality, natural dietary supplements are a good idea for both adults and children. With us, you can get information about why and who might need dietary supplements. Which dietary supplements are most important for children? The three most important supplements to consider if you want to give your children extra nutrition are, in our opinion: 1. Multivitamin with minerals A good multivitamin tailored for children. Provides a solid foundation of vitamins and minerals in the right dose for growing kids. We offer well-thought-out multivitamins for children. 2. Omega-3 A good source of the important fatty acids EPA & DHA. Important for, among other things, the development of the nervous system as well as heart and vascular health. Opti3 liquid Omega 3 is a great choice for both children and teenagers. Also Garden of Life's Kids Plant Omega 3 from 4 years old. Or Mary Ruth's liquid Omega 3 suitable from 4 years. 3. Green powder Green powders are rich in phytonutrients and chlorophyll. They work a bit like "insurance" to get children their daily vegetable intake. Green Magic is a great choice for children as it is a green powder. Holistic Fytoenergi also suits children and can be mixed with water, filmjölk, or yogurt. The most important thing is that you as an adult carefully read the ingredient list before choosing one for your child, so the child can tolerate all the contents. You will always find a complete ingredient list on the product page with us. Other dietary supplements in periods In addition to the three supplements, there may be individual needs such as: Lactic acid bacteria for the stomach. Extra vitamin D during the winter months. Specific vitamins such as B-12. Specific minerals such as zinc. If you want to know exactly what your child needs, you can consult a qualified nutritionist or naturopath. What doses apply for children? Generally, we recommend using products that are adapted for children. Then the recommended dose is stated directly on the packaging. For other products, you can start from the adult dosage and adjust it to your child’s weight. For example, if you have a child who weighs 35 kg, you can use half the recommended adult dose. But keep in mind that not all products are suitable for children; if you are unsure, ask us. Chewables vs liquid vs capsules? There are several different forms of supplements for children. It’s simply different ways to get the nutrition into children, which is a matter of taste. Chewables – “Gummies” Small chewable portions that often taste a bit like "candy." Most children like these, and the only thing you should watch out for is that they cannot reach them on their own so they don’t eat too many at once. Here we have, for example, Mary Ruth´s Multivitamin Gummies, Garden of Life’s Vitamin Code Kids Multivitamin, Garden of Life Magnesium Gummies from 4 years old, Mary Ruth´s Kids D3+B12 Gummies, and Mary Ruth´s Kids Sleep Gummies. Liquid supplements Liquid supplements are easy to give on a spoon or mix into porridge, juices, smoothies, etc. Here we have, for example, Earth Harmony Liquid Multivitamin from 4 years old, Mary Ruth´s Liposomal Kids Multivitamin, Vimergy’s liquid B-12, and liquid zinc for children. Powder Powder is perfect to mix into juice or smoothies. For example, super powder for children with vitamins and minerals. Capsules It can be difficult, especially for small children, to swallow capsules, and there is a risk that children might choke on them. Capsules have the advantage that you can open them and mix the contents into food or drink. Soft omega-3 capsules can be chewed, and then children can spit out the "shell" to get the oil. Omega 3 capsules can be chewed and are suitable for slightly older children. Many capsules can be opened so you can sprinkle the contents on food, porridge, or in a little juice. For example, Terranova's Green Child Living Multivitamin. Feel free to watch the video by the product image. Or Terranova Green Child Friendly Microflora for children. Tablets Chewable tablets designed for children are excellent. For example, digestive tablets for children. Here we also have multivitamins for children, good probiotics for children, and multivitamin chewables specially adapted for children. However, hard tablets that must be swallowed are only recommended for older children who can swallow them without problems. Superfoods and herbs for children? A very good way to give children extra nutrition is through individual superfoods like wheatgrass, spirulina, dulse, or chia seeds, which can be mixed into smoothies and provide lots of extra nutrition. You can also make dressings with several of them or, for example, chia pudding. Organic herbs are another good source of phytonutrients for children. However, it is important to know which herbs are suitable so they do not consume anything too strong or disruptive to their development. Here are some herbs that are good to use for making your own herbal tea or adding a little to a smoothie: Chaga Lemon balm Peppermint Chamomile Nettle Propolis Global Healing's Lung Health is an example of a natural herbal extract for respiratory support for children from 3 years old. Other nutritious products that can be good for children are snacks and bars made from natural ingredients, as alternatives to the artificial varieties often found in grocery stores. Here you will find natural snacks and bars. Which supplements should not be given to children? You should not give your child supplements designed for adults that affect hormones, provide a lot of energy, create detoxification in the body, or have special high doses for specific purposes. There are many things children do not need; for example, they should never be exposed to detox unless a doctor deems it necessary. It can be valuable to reflect on attitudes towards children and detox. Primarily choose supplements made for children or products classified as food, such as green powders and superfoods. You are always welcome to contact us if you are unsure!
Read more
11 natural ways to relieve pollen allergy
Many people suffer from pollen allergies and other allergies. For some, this is worst in the spring, but for others, it can last all summer. We believe everyone should be able to enjoy the summer and be out in the sun, so here are 11 tips on how to treat pollen allergies naturally. 1. Avoid gluten and dairy products Avoid gluten and dairy products for an extended period before, during, and after pollen season. This supports both the immune system and breathing. 2. Rinse your nose Rinse your nose daily with a neti pot – mix lukewarm water with natural salt and add it to a neti pot. This cleanses the nasal passages from allergens and irritants. Nosebuddy + Himalayan salt 3. Apply a rich cream under the nose Apply a bit of rich cream under your nose before going outdoors to create a "pollen trap." 4. Supplements and herbs that support the body We recommend these: Quercetin, Terranova Quercetin/Nettle complex, Pollenzym, Vitamin C or Liposomal Vitamin C, Nettle, Elderflower, Phytoenergy, Good Gut Bacteria, Turmeric, Astragalus 6. Drink water Drink pure water, preferably with freshly squeezed lemon. Lemon water cleanses the body of impurities. 7. Apple cider vinegar Drink 1 teaspoon of organic unfiltered apple cider vinegar in water 1-3 times a day. It can help break down mucus and support lymphatic drainage. 8. Honey Eat honey as is or in herbal tea. Why is raw honey effective? One reason is that it contains bee pollen, which is known to ward off infections and allergies and strengthen the body. 9. Vegetables & leafy greens Eat colorful vegetables and nettles. Leafy greens (including spinach, kale, romaine, arugula) are good sources of important vitamins, minerals, antioxidants, and enzymes that ease and help reduce inflammation. 10. Fermented foods Eat fermented foods. Examples include sauerkraut, kimchi, miso, and kombucha. 11. Onions & garlic Eat onions and garlic. Garlic helps ward off infections, viruses, and even allergies. More thoughtful tips One of the easiest ways to reduce allergy symptoms is to start eliminating them from your indoor environment. 1. Keep windows at home and work closed during the day.2. Wash your hands and face after being outside.3. Shower and rinse your hair before going to bed.4. Avoid surrounding yourself with too much fabric at home where pollen can stick when allergies are at their worst.5. The best time to go outside is after a rain shower. We wish you all a wonderful spring and summer without sneezing!
Read more
Body cleansing with plant-based diet - Practical tips
We all know how important our lifestyle is for our health, yet it can still be so hard to make changes. No one wants to feel forced; we all want to choose for ourselves and feel free in our decisions, but sometimes that can also prevent us from changing our habits. Sometimes we need help along the way to change habits, a way to press the "reset button" in the body. Then a cleanse for the body over a short period can help. A time when we change our diet in a way that gives the body space to regenerate. We can call it "detox." What is detox? The purpose of a detox is to give the body space to restore and heal itself. It can often result in increased energy and joy of life, but the path there is not always easy. To give the body this space, we need to break certain habits and limit some foods we usually enjoy. Regardless of your starting point right now, spring can be a good time to let the body rest and adjust for summer. Whatever you are able to do, every little step in the right direction is a good step, and your body will thank you. Why should I do a detox? A cleanse can give you new energy and vitality. People have always used various fasting and cleansing regimens to renew their energy and spiritual connection. It's nothing strange or new. What makes this especially relevant today are the tens of thousands of unnatural substances we release into the environment and take in through food, water, and air. Add stress and the fact that the nutritional value of food has steadily declined over the past 100 years, and we have a recipe for fatigue, digestive problems, headaches, eczema, and chronic diseases. It is said that it takes the body 21-30 days to change its "taste." Once you have committed to a truly healthy path, it's hard to stop. The body gets used to receiving healthy food and you get accustomed to feeling good. It's a positive cycle that can be created through simple lifestyle changes. Regularly doing a cleanse and allowing the body to rest is a great way to support ourselves in living a healthy and long life. It's simply a good longevity tool. How do I do a detox? The body's ability to cleanse and heal itself depends on two things from a nutritional perspective: 1. Nutrients that support the body’s cleansing functions.2. Absence of substances and situations that disrupt these functions. This can be achieved in different ways, but the basic principles are the same for all regimens. What you want to focus on is simply eating and drinking things that are cleansing and supportive while avoiding heavy, processed foods. We also need to manage stress and unwind. A common detox method is to try to increase the total nutrients consumed with as little effort as possible from the digestive system. This means eating very easily digestible and “clean” food for a period. You can also let the digestive system rest completely by fasting with water, vegetable juice, or green powders. How long should I do my detox? There is no specific length for a cleansing regimen. You can do a detox one day a week, half a day occasionally, or for one or more weeks depending on your needs. The most powerful regimens involve some type of fasting or partial fasting, as the body cleanses best when it doesn’t have to break down food at the same time. But it’s not a must; a dietary change can provide a very effective but “moderate” cleansing. How to do a cleansing detox diet Nowadays, most experts recommend being cautious with full fasting because the body may not have had enough nutrition to handle that type of cleansing. Children or young adults under 18 should not do a tough detox or fast. You should also never detox during pregnancy or breastfeeding. We recommend starting by eating a clean, simple plant-based diet for 1 to 4 weeks. A detox doesn’t have to mean unpleasant-tasting liquids or a strenuous fasting regimen. For most people, a stricter dietary change works very well. At the same time, it is important to drink clean water, stay active, and make time for rest and relaxation. In addition, you can give the body extra support through supplements of cleansing herbs, fibers, and other nutrients. There is a wide range of such supplements, and we recommend experimenting to find the ones that suit you. You can read more about how to cleanse the body over a longer period and what is suitable for children. This is what you eat during a cleansing diet Raw organic vegetables, especially green leafy vegetables. Steamed vegetables or vegetable soup. Fruit and all kinds of berries. Pure water, preferably 2 liters per day. Lemon or lime water is great. Green smoothies made from fruit and vegetables as well as fresh vegetable juices. Good sources of protein such as soaked nuts & seeds, beans, buckwheat, quinoa, etc. Greens like chlorella, spirulina, barley grass, wheatgrass, or AFA algae. Here you’ll find two cleansing juices that support liver health. Recipes for fresh green juices for all tastes. To support the body’s cleansing, you should avoid: Refined foods in general (processed foods, etc.). Refined carbohydrates (bread, pasta, white rice, white sugar, candy, etc.). Trans fats (fried and deep-fried foods like chips). Alcohol, tobacco, and coffee. Most animal products like milk, eggs, meat, and fish. Food heated in the microwave. 5 simple tips for a more effective detox Here are some tips beyond nutrition and herbs that we warmly recommend you make part of your detox process. 1. Movement/Exercise According to many experts, physical activity is one of the best ways to detox. Especially if you move outdoors in fresh air. During a cleansing cure, it’s especially supportive to take walks, do yoga, run, dance, etc. Pay attention to your energy level and don’t overdo it – but move every day! 2. Lymph brushing The lymph vessels just under the skin are one of the body’s most important cleansing organs. By dry brushing the entire body with a skin brush every morning, we can support this system and also give the skin a chance to renew itself. 3. Breathing One of the best things we can do for our long-term health is to learn basic breathing exercises and do them every morning or evening during cleansing periods. Try, for example, some simple Yoga Pranayama exercises. 4. Sauna Saunas are very beneficial for the body, especially during a cleansing phase as they support the body in sweating. We also offer infrared saunas that have their own benefits; feel free to read more here. 5. Nasal rinse For allergies or upper respiratory issues, we recommend rinsing the nose with natural sea salt diluted in water using a neti pot in the morning. This method comes from the yoga tradition and is used to clear bacteria, waste products, and mucus from the nasal passages to free the airways. Please let us know how it goes and don’t hesitate to ask if you have any questions!
Read more
Find the right green powder with superfoods for your needs
Have you heard about green powders with superfoods, vegetables, and fruit, but wonder which one suits you and how to consume it? Then you have come to the right place. We offer several fine supergreens powders of high quality and can help you choose. 6 reasons to consume a green powder every day 1. Support for digestion which improves the body's nutrient absorption.2. They are rich in vitamins, minerals, and phytochemicals (plant nutrients) that provide the body with antioxidants and electrolytes.3. It is a natural way to relieve inflammation in the body.4. They support the acid-alkaline balance in the body.5. Perfect supplement to food when it can be difficult to find fresh vegetables.6. Helpful during cleansing phases / detox periods. How should you drink or eat your green powder? Tips on how to use green powder in four ways: Mix with water or juice. Mix directly into a smoothie. Mix with berries and yogurt. Whisk into a salad dressing. Which green powder suits you? Global Healing Supergreens Raw, organic & vegan. Based on organic freeze-dried sprouts from beans, pumpkin seeds, amaranth, alfalfa, flaxseed, radish, sesame seeds, red clover, and kale, freeze-dried chlorella, freeze-dried apple cider vinegar, KSM-66 Ashwagandha, and kiwi fruit enzyme powder. No sweetening. This is a nutrient-dense premium powder with a strong taste. Pureness Premium Green Powder Blend Organic & vegan. Based on greens like wheatgrass, barley grass, and freshwater algae such as spirulina and chlorella, as well as peppermint, spinach, nettle, moringa, and some lactic acid bacteria. No sweetening. Tastes like vegetables with a refreshing peppermint flavor, a taste that "beginners" can appreciate. Green Magic Vegetarian (not vegan). Based on wheatgrass juice, barley grass juice, kelp, dulse, freshwater algae like spirulina and chlorella, royal jelly, and Q10. No sweetening. Mild, grassy, and quite sweet taste that children also tend to like. Better You Green Boost Vegan. Based on greens like wheatgrass and barley grass, spinach, açai, spirulina, alfalfa, green tea, sour cherry, and Q10. No sweetening. Lovely grassy flavor. Alpha Plus Supergreens Vegetarian. Based on organic wheatgrass, barley grass, spirulina, chlorella, beetroot, kale, and Ceylon cinnamon. No sweetening. Good taste. You can feel that it is concentrated nutrition. Terranova Lifedrink Vegan. Based on freeze-dried greens like wheatgrass juice, nettle, dandelion leaves, protein, green leaves such as spinach and kale, broccoli sprouts, vegetables, berries, medicinal mushrooms, lactic acid bacteria, and enzymes. No sweetening. Green pleasant taste, a really good product that covers a lot with protein, greens, algae, berries, fiber, and omega fatty acids. Juicat Barley Grass Organic & vegan. Only juicat barley grass powder. No sweetening. Very grassy taste. A real flavor bomb that feels beneficial to the body. Juicat Wheatgrass Vegan. Only juicat wheatgrass powder. No sweetening. Very grassy taste, provides both nutrition and supports detox. Moringa Powder Vegan. Only moringa powder. No sweetening. Very grassy taste but still pleasant. Broccoli Sprouts Vegan. Only dried and ground broccoli sprouts. No sweetening. Potent taste not for the faint-hearted. A green gift. How do you eat your greens? If you have questions, do not hesitate to email us.
Read more
Phytonutrients: Antioxidants for Health and Immune Support
The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life. Phytonutrients are compounds naturally found in fruits, berries, and vegetables – the substances that give them their beautiful color pigments and act as the plants' own immune system. They are therefore found in plant-based foods such as fruits, vegetables, beans, and legumes. They protect plants from radiation, pollution, viruses, bacteria, and fungi. Common names for phytonutrients include antioxidants, flavonoids, phytochemicals, flavones, isoflavones, anthocyanidins, isothiocyanates, carotenoids, polyphenols, and so on. Why should you eat phytonutrients? Phytonutrients have antioxidant and anti-inflammatory properties that can help support a healthy human body. When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging. Our immune system uses these radicals to attack bacteria, so they should exist but there needs to be a balance between radicals and antioxidants. Antioxidants are the body's primary defense against free radicals; they prevent oxidation in our cells. In the human body, these phytonutrients act as antioxidants, reduce inflammatory processes, activate the immune system, and strengthen the body's natural detoxification system. That’s why we want to eat plenty of colorful vegetables, root vegetables, spices, fruits, and berries! 5 of the most common phytonutrients There are thousands of phytonutrients in plants and foods. Therefore, we only cover some of the most common phytonutrients here: Carotenoids, e.g., beta-carotene, lycopene, lutein, zeaxanthin, astaxanthin. Flavonoids, e.g., quercetin, isoflavones (a type of phytoestrogen), anthocyanins, flavones, flavanones, flavonols. Lignans (a type of phytoestrogen). Ellagic acid. Glucosinolates. 1. Carotenoids Are yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, pumpkin, squash, mango, apricots, melon, watermelon, and oranges. Remember that green leafy vegetables are also rich in carotenoids, as the yellowish color is hidden by the green chlorophyll, such as in spinach, broccoli, cruciferous vegetables, and freshwater algae. There are more than 600 carotenoids; some common types include alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, and zeaxanthin. Astaxanthin is an antioxidant and carotenoid. Carotenoids act as antioxidants, and some can be converted into vitamin A. They contribute to immune system function, eye health, and reduce the risk of diseases. Lutein and beta-carotene are among the best known for protecting our vision and skin. Lutein is found in kale, spinach, broccoli, Brussels sprouts, lettuce, and artichokes. Lycopene is a type of carotenoid containing red plant pigments found in tomatoes and watermelon. Lycopene is found in tomatoes, pink grapefruit, red bell peppers, and watermelon. Interesting fact: heating tomatoes makes it easier for the body to absorb lycopene, such as in a delicious pasta sauce. 2. Flavonoids – part of Polyphenols Flavonoids are one of the largest groups of phytonutrients. There are many subgroups such as flavanols (cocoa, tea, apples, fava beans), flavanones (hesperidin in citrus fruits), hydroxycinnamates (coffee, many fruits), flavonols (quercetin in onions, apples, and tea), and anthocyanins (berries). Flavonoids are rich in antioxidant properties and can protect against diseases and support healthy cell communication. They can trigger detoxification and reduce inflammation. Anthocyanin contains blue, purple, and dark red plant pigments found in eggplant, blueberries, blackberries, raspberries, cranberries, plums, strawberries, radishes, and grapes. Quercetin is found in citrus fruits, apples, onions, parsley, grapes, dark cherries, dark berries, and capers. It is known for use in treating allergic reactions and inflammation. Other foods rich in flavonoid compounds include green tea, grapefruit, legumes, and ginger. 3. Glucosinolates Contribute similarly. They are mainly found in cruciferous vegetables such as broccoli, bok choy, cauliflower, and Brussels sprouts and help eliminate toxins from the body. 4. Ellagic acid Has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are found in raspberries. Other foods rich in this compound include strawberries, blackberries, grapes, pomegranates, and walnuts. 5. Lignans & Isoflavones These are different because, in addition to being antioxidants, they can also mimic the effects of estrogen. Lignans and isoflavonoids have been shown to positively influence hormone balance, especially during menopause. Foods containing lignans include broccoli, kale, sesame seeds, flaxseeds, and oats. Isoflavonoids are also found in soy. How to easily get more phytonutrients You are what you eat, as the saying goes. To make it simple, think: "Eat the rainbow" and have vegetables or fruit with every meal. Always have a plant-based color on your plate so you get antioxidants. If you want to learn more about healthy nutrition, read this article. If you want to learn more about food for the skin, read this article.
Read more
Chlorophyll: 5 health benefits from nature's green super substance
Chlorophyll, the green pigment in plants and algae, is in a way the origin of the evolution of life on Earth. Green plants and algae produce chlorophyll to harness the sun’s rays and convert them into energy, not only for themselves but for all herbivorous animals on the planet. You could say that chlorophyll is “concentrated sunlight” that you can eat. 5 benefits of eating more chlorophyll Chlorophyll is a powerful antioxidant and is rich in vitamins A, C, E, and K as well as the minerals calcium, magnesium, potassium, and iron. This green super nutrient helps us, among other things, to: Increase the production of red blood cells that transport oxygen throughout the body. This is because chlorophyll has a similar chemical structure to hemoglobin. Counteract bad breath by disinfecting and restoring the digestive tract and protecting us from various toxins from the environment and other foods. Reduce the risk of digestive diseases and various types of inflammatory conditions. Slow down the aging process by combating free radicals in synergy with other antioxidants. Regulate hunger sensations and thereby help us maintain a healthy weight. How can you get more chlorophyll in your daily life? Vegetables highest in chlorophyll Simple, eat more greens! Here is a list of some of the most chlorophyll-rich vegetables we can consume: Spinach Parsley Broccoli Arugula Kale Bok choy Romaine lettuce Green pea shoots Sunflower shoots Green olives Brussels sprouts Chlorophyll supplements Chlorophyll Wheatgrass juice Barley grass juice Chlorella Afa algae Spirulina Moringa To really get started with chlorophyll intake, we recommend making it part of your daily routine. Here you can find wonderful spirulina recipes.
Read more
5 natural ways to relieve pollen allergy
Allergic reactions have increased dramatically over the past decades. Common symptoms of hay fever can include a stuffy nose, sinus pain, headache, fatigue, itchy throat, watery eyes, and more. Many people suffer from hay fever, also known as pollen allergy. You can be especially sensitive to allergies if you have a weakened immune system, digestive problems, underlying illnesses, experience a lot of emotional and physical stress, lack sleep, or are pregnant. In this article, we will guide you on how to counteract and ease pollen allergy naturally. Remember, treating allergies requires patience and a combination of strategies. 5 steps to relieve pollen allergy naturally 1. Review your diet Avoid gluten and dairy products for a while before, during, and after the pollen season. Dairy products produce mucus and make it harder for the body to handle allergies. Remove as many allergens and burdensome substances as you can, such as alcohol, white sugar, eggs, soy products, peanuts, etc., to support your body’s focus during the pollen season. Foods that can relieve allergy symptoms Plenty of pure water, preferably with squeezed lemon. 1 tsp organic unfiltered apple cider vinegar in water 2-3 times a day. Cold-extracted honey. Lots of colorful vegetables, nettles, and berries, antioxidants! Spirulina is said to help stop the release of histamine that causes symptoms. Fermented vegetables like sauerkraut or kimchi. Pineapple: the enzyme bromelain found in pineapple can help reduce reactions to allergens. You should eat the core of a ripe pineapple. If that’s not available, bromelain supplements exist. Onion and garlic. Spicy food. Bone broth or miso soup if you want a vegetarian option. It’s very beneficial for the gut. 2. Use dietary supplements Sometimes the body needs a little extra help, and supplements are an excellent complement. Pollen enzyme with bromelain, ginger, and quercetin, among others. Pollenoptimal with black cumin, vitamin C, sea buckthorn, ginger, quercetin, and bromelain, among others. Quercetin. Bromelain. Extra vitamin C. Healthy gut bacteria. Zinc. Nettle***. Interesting: Some phytonutrients have been shown to block the release of histamine. *Quercetin is an example of a plant flavonoid and antioxidant found in many fruits and vegetables such as cabbage, blueberries, broccoli, and tomatoes. **Bromelain has been shown in some studies to reduce nasal swelling, allowing better breathing. The product Proteazym contains a lot of bromelain. ***Read more about the amazing nettle. 3. Avoid pollen as much as possible An important way to reduce allergy symptoms is, of course, to start eliminating pollen from your indoor environment as much as possible. Keep windows closed at home and at work during the day. Always wash your hands and face after being outside. Shower and rinse your hair before going to bed. Don’t surround yourself with too much fabric at home; for example, pillows and heavy curtains should be removed when allergies are at their worst. The best time to go for a walk is in the evening or after a nice rain shower when the pollen has settled. It’s good to know which substances can cause and worsen pollen allergy: Pollen from trees such as birch, oak, beech, and elm, mugwort, and ragweed. Grass. Elements from trees and flowers. Mold. Dust. 4. Stay updated with pollen forecasts With the help of the pollen forecast, you can plan your daily life. There are several websites online that show it so you know when you can go outside. You can also apply a bit of thick cream under your nose before going outdoors to create a “pollen trap.” For example, shea butter works well for this. 5. Rinse your airways with a neti pot Rinse your nose every day with a neti pot. Mix lukewarm water with natural salt and add it to the neti pot.
Read more
12 adaptogens that boost your energy and stress management
How can you increase your energy and become more adaptable to everyday challenges? Part of the answer may be adaptogenic herbs. Read more in the article! What is an adaptogen? The word adaptogen means "to adapt." Adaptogens are used as a collective term for herbs/plants that work to increase the body's ability to adapt to various forms of physical, mental, chemical, or biological stress. They are often highly valued herbs within traditional herbal medicine systems worldwide. According to many herbalists and nutrition experts, adaptogens are among the most important supplements we can give the body. How do adaptogens work? As the name suggests, adaptogens help you adapt to various forms of stress while promoting stability. Another way to describe how they work is that they "normalize" many of the body's processes and help maintain homeostasis. They thus help create a state of balance in the body and make the body more adaptable. One way they do this is by interacting with the HPA axis (hypothalamus-pituitary-adrenal axis), which controls the release of many hormones. One such hormone is cortisol, a primary "stress hormone" that also contributes to symptoms associated with aging. When cortisol levels rise, we react with "fight or flight," which stimulates the sympathetic nervous system and the adrenal glands. First and foremost, it is important to understand that stress is only meant to exist for short periods. But many people experience the fight-or-flight response regularly, many times a day, and may then experience a state of constant stress, which puts pressure on the adrenal glands, lowers our energy, strains the digestive system, and causes a number of problems. Adaptogens can support you by keeping the body's stress reaction at a desirable level. 12 well-known adaptogens that help the body Ashwagandha – Studies have shown that the herb supports mental balance, increased stress resilience, and stamina. Astragalus is a popular energy booster, especially strengthening for muscles, bones, and arms. A highly valued medicinal mushroom for antioxidants and the immune system. The queen of medicinal mushrooms with a history of over 4000 years. For the immune system. Cordyceps – Has positive effects on energy production and endurance. Rhodiola – A well-known herb that helps support the stress response. Russian root / Siberian Ginseng – Its active compounds have been shown to help increase blood flow and oxygen supply to the brain. Schisandra – Is a premium herb, a berry, with very high nutritional content for all organs as well as the skin. Tulsi – The queen of herbs. An herb that has been shown to have a calming effect and may help with sleep quality. Panax Ginseng / Korean Ginseng – May help increase ATP production and improve blood circulation. Gynostemma leaves are known in Asia as the "Miracle Leaf" and share a remarkably similar chemical profile with Ginseng. Maca – Has been shown to combat fatigue and increase endurance. It is good to adjust which herbs you take according to your life situation, time of year, and constitution. Experiment and see what feels good for you; or consult an herbal expert to get a personalized program. How do I take an adaptogen? Generally, adaptogens are intended to be taken for shorter periods, about 6 to 12 weeks depending on the herb. Then you may need a break from that particular adaptogen for about 4 weeks. It is also recommended to rotate adaptogens every other month so that your body benefits from exposure to several different types of chemical compounds. Important to consider when taking adaptogens: Feel free to take stimulating adaptogens early in the day, such as at breakfast or before a workout. For example, ginseng, cordyceps, and rhodiola are ones that can give you energy. Ashwagandha and tulsi may be better suited for the evening, for example, to help with sleep. Remember never to take medications and herbs at the same time; they need to be taken at intervals of at least 4 hours. 6 ways to activate the body's own adaptogenic response It is also very helpful to enhance the body's own adaptogenic ability through, for example: Meditate. Practice yoga, qi-gong, or tai chi. Sing and hum. Use a sauna. Take a cold bath/shower. Give yourself massage and touch. Such activities promote the body's ability to adapt to everyday stresses. It's about recovery and creating a state of calm within ourselves that we can always return to and feel safe; having a place inside that is "home" regardless of life's changes. One thing is certain; everything changes, nothing lasts forever, so the greatest gift you can give yourself is to be at home within yourself. Knowing that you are your own lighthouse guiding the way. Have questions? Get in touch with us.
Read more
15 natural ways to manage exhaustion and fatigue
A question we have received several times is: “I’m tired all the time, what should I do? I’m probably exhausted.” When you experience great fatigue or exhaustion, you have probably gone through significant or underlying stress over a longer period. You may also have experienced a traumatic event in life. After prolonged stress, you often have depleted your supply of the neurotransmitter serotonin. When serotonin levels drop below a good value, you may, for example, have trouble falling asleep or waking up at night, experience worry and/or anxiety. When serotonin has become very low, the adrenal glands do not receive signals from the brain to produce cortisol and DHEA. You may feel exhausted, down, and have difficulty handling stress and pressured situations. Here is information we hope can support you if you recognize yourself in this. Patience The most important thing is to be patient with yourself and your life situation. To pause and be kind to yourself. If you have pushed yourself too far, there is no “quick fix”; it takes time to return to your former self or rather: a “new self.” Recovery Recovery can take a long time but it is definitely possible! Giving yourself time every day for relaxation, rest, and sleep is very important. Rest. Sleep. Reduce stress. Say no to everything you can’t handle. 1. Relaxation If you have trouble relaxing, techniques like a pre-recorded meditation or breathing exercises are helpful. Other tips include talk therapy, meditation, relaxing music, and walks in nature. Meditation is a fantastic tool to pause for a moment, which anyone can learn, little by little. Meditation releases calming neurotransmitters that transform reactions into relaxing states. 2. Listen to your body If you find yourself feeling sad, angry, or panicked by saying yes to things and taking on tasks like a new assignment at work, you need rest. This feels different for everyone, but remember there is nothing wrong with you, you just need to take care of yourself. 3. Rest If you feel like it’s “shaking” inside – a feeling often relatable for someone with exhaustion – it is of utmost importance to rest, and resting with warmth can be beneficial. Like taking a bath, having a hot water bottle on your body, going to a spa, or getting a massage. Even closeness to someone you can relax with works. Or just holding someone's hand. Someone who can help you regulate yourself. You can also drink a cup of herbal tea or miso soup or eat a fruit. Anything that gives a feeling of well-being and provides “comfort.” Being close to animals also offers great comfort, if the opportunity exists. Healthy diet 4. Clean food It is important to choose as clean a diet as possible with as much nutrition as possible. 5. Nutritious food Real, nutritious food includes vegetables in all colors and forms, sprouts, fruit, berries, nuts, and seeds. Feel free to vary the vegetables so you get different colors on your plate at each meal. Something that contributes a lot of nutrients is green juices. Since "living" foods are full of nutrients, we get pure energy from them. Unrefined carbohydrates (whole grains, beans, and vegetables) and good protein as well as good fats like cold-pressed olive oil and Omega 3 are also important. 6. Cut down on gluten and dairy It is worth trying to avoid gluten and dairy products for a while to see how you feel and instead try plant-based products. Fish can be good but in smaller doses because unfortunately today it contains a lot of heavy metals which weakens us, and we also have the whole environmental issue around fish which means it is no longer an obvious choice. 7. Avoid stimulants It is important not to overstimulate the body with, for example, too much coffee, cocoa, alcohol, or sugar. If you are very exhausted, you can easily get palpitations or anxiety from certain foods and drinks. Yes, you read that right, you can get anxiety from food and drink if, for example, the liver is not capable of handling the intake. At certain times in life, the liver has too much work. Alcohol is one example that can be felt immediately when exhausted. Sometimes you can feel it right away, sometimes you notice it after a few hours. 8. Drink water Feel free to drink water, lemon/lime water, and herbal teas. How often should I eat 9. Eat less and more often If you are exhausted, it can be good to eat a little less and more often. This is because when you suffer from low levels of adrenal hormones, blood sugar can fluctuate, and low blood sugar can strain the adrenals. To reduce this, it is important not to get too hungry. Then you may feel even shakier. 10. Do not fast If you are exhausted, you should not do partial fasting or full fasting as it can stress the body even more. This is something you can do when you are 100% recovered and the body has all the building blocks again. The body needs nutrients to handle a detox. Training 11. No hard training Training hard is not a good idea when you’re exhausted – instead, you need to train more gently. For example, yoga, dancing, cycling, swimming, or forest walks. You can gradually build up your training over time until you feel more energy and find tougher workouts manageable. Then training gives you the energy it should. 12. Training should make you happy After training, you should feel happy and fulfilled; if you feel sick, the training is too intense. Once you’ve built up herbs, adaptogenic herbs can be a very good idea. Adaptogens are herbs and plants that help increase the body’s ability to adapt to various forms of physical, mental, chemical, and biological stress as well as changing situations. Which adaptogen suits you best is something you need to try out. But we recommend taking one adaptogen at a time. Feel free to read more about adaptogens. Dietary supplements 13. Take supplements Suggestions for important supplements that support in various ways. Vitamin C – a superb antioxidant that really supports us in all situations.B-complex – B vitamins are so important.Extra B-12 – it’s a good idea to get a blood test to check your B-12 levels.Lactic acid bacteria (probiotics)Magnesium – very good for anxiety, pain, and stress.Q10 – for cellular and heart energy.Lemon balm – both calming and uplifting.An herbal blend for good sleep – such as Sleep Balance.L-Theanine – a fantastic amino acid for stress and anxiety.Iodine – supports the thyroid.Selenium – very important for both the thyroid and the immune system. Infection & inflammation 14. Take care of infection and inflammation Keep in mind that if you carry a long-term infection, your immune system and adrenal glands are working overtime. It’s important to find out and take care of the infection or inflammation. Common infections can be digestive or dental problems. Here, culprits like bacteria, viruses, fungi (candida), parasites, or heavy metals are important to remove from the body as they worsen conditions and cause fatigue. This is difficult to know and understand on your own, so we recommend that you visit a nutrition therapist or a functional medicine doctor and get tests done. Ask for help! Get in touch with us if you have any questions and take care out there.
Read more
5 important gut bacteria for better health
If anyone asks us what the most important dietary supplement is, the answer is probably probiotics. Probiotics contain healthy gut bacteria Healthy gut bacteria play a major role in overall health. Not only for digestion but also for regulating the immune system, vaginal health, hormone balance, stabilizing metabolism, preventing allergies, detoxification, and even emotional health. Probiotics can also help with weight loss, acne problems, and make hair and skin healthier. Why is it important to get probiotics? In an ideal world, we would probably get by just eating right. But that would be 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 and other less pleasant things that can cause chaos for our gut bacteria. Good bacteria Probiotics help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, allowing us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. Probiotics also play an important role in maintaining vaginal health. They do this 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 common events that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. Finally, it is important to recognize that healthy gut bacteria help regulate hormones. The 5 most important probiotic strains to consume according to Dr. Perlmutter Different strains of gut bacteria and probiotics provide different health benefits. David Perlmutter, M.D is an American expert on brain health and human microbes. He is also a certified neurologist and a New York Times bestselling author. After extensive research, he created these powerful probiotic products in collaboration with Garden of Life. According to Dr. Perlmutter, these five probiotic strains are some of the most important: 1. Lactobacillus plantarum Found in kimchi, sauerkraut, and other fermented vegetables, it is one of the most beneficial bacteria in your body. It survives in the stomach for a long time and performs many functions that help regulate the immune system and control inflammation in the gut. It also helps strengthen the intestinal wall and fend off potential invaders that could compromise the intestinal lining and sneak into the bloodstream. In fact, L. plantarum’s positive impact on the gut is perhaps its most important feature, as it reduces intestinal permeability and thereby lowers the risks of leaky gut. Additionally, L. plantarum can quickly digest protein, which ultimately helps prevent food allergies and even treat such allergies when they occur. Finally, L. plantarum has an incredible ability to absorb and retain important nutrients such as omega-3 fatty acids, vitamins, and antioxidants. All these benefits make L. plantarum suitable for fighting infections. 2. Lactobacillus acidophilus L. acidophilus is a key player in fermented dairy products, including yogurt. It maintains the balance between good and bad bacteria and thus supports your immune system. In women, it helps combat the growth of Candida albicans, a fungus that can cause yeast infections. L. acidophilus has also been praised for its ability to help maintain healthy cholesterol levels. In the small intestine, L. acidophilus also produces many beneficial substances that fight pathogenic microbes, including acidophilin, acidolin, bacteriocin, and lactocidin. 3. Lactobacillus brevis This is found in sauerkraut and pickles and improves immune function through increased cellular immunity. It also effectively combats bacterial vaginosis, a common bacterial infection in the genital area. L. brevis also works to inhibit the effects of certain gut pathogens. 4. Bifidobacterium lactis (B. animalis) Fermented dairy products like yogurt contain this gem, which is well documented for its powerful effect in preventing digestive problems and boosting the immune system. It is also known for eliminating foodborne pathogens such as salmonella, which causes diarrhea. 5. Bifidobacterium longum One of the 32 species belonging to the genus Bifidobacterium, this is one of the first bacteria to colonize our bodies at birth. It has been associated with improved lactose tolerance and prevents food allergies and the spread of pathogens. Bifidobacterium longum is also known for its antioxidant properties and therefore its ability to clean up free radicals. In laboratory mice, B. longum has been shown to reduce anxiety. Like L. acidophilus, B. longum also helps maintain healthy cholesterol levels. Here you can read more about how to optimize your microflora leading to better gut health! Click here to discover our selected products for gut health!
Read more
