Health Blog
Health Blog
Vegan Omega-3 supplements from algae - Natural alternative
Omega 3 is a polyunsaturated fatty acid primarily known for its anti-inflammatory properties. Recent research on cardiovascular diseases has shown that omega-3 fatty acids protect against heart and vascular diseases, improve hormone and enzyme functions, and play an important role in maintaining healthy brain and nerve function as well as vision. Teeth, skin, reproductive organs, and joints also need omega 3. The balance between omega 3 and omega 6 Omega 3 needs to be balanced with omega 6, which instead increases inflammation as part of our immune system. Unfortunately, omega 3 is often too low compared to omega 6, so we need to ensure we get more omega 3 in our diet. However, both are essential fatty acids, meaning we need both. Omega 3 in the form of DHA and EPA DHA and EPA are two forms of omega-3 that have the health benefits that have made omega 3 so well known. Alpha-linolenic acid, ALA, the omega-3 found for example in flaxseed, does not have the same properties and must be converted in the body to DHA and EPA, which requires a whole range of B vitamins, magnesium, zinc, and so on. And finally, only about 5% is converted to DHA and EPA! ALA is found in flaxseed oil, hemp oil, rapeseed oil, soybean oil, walnuts, and dark green vegetables. EPA and DHA are found in fatty fish such as salmon, trout, mackerel, sardines, krill, and herring, in fish liver oil, and in some algae! Fish do not produce omega 3 fatty acids themselves but obtain them by eating microalgae. EPA’s function EPA has been shown to thin the blood and reduce its tendency to clot. This in turn reduces the risk of buildup of deposits on blood vessel walls and blood clots, which block important blood supply routes to vital organs and body parts. In 90 percent of cases, a heart attack occurs only after a blood clot blocks a major artery. In our refined food, omega 3 fatty acids are usually lacking unless we eat salmon, sardines, mackerel, or herring several times a week, and of course reduce intake of fast food and junk food. The best and most effective way to get these fatty acids is through supplements. The optimal EPA supplement also contains DHA. This fatty acid makes EPA work more effectively. DHA’s function The brain’s gray matter consists of one-third long-chain fatty acids, mainly DHA. DHA reduces blood viscosity. DHA can partly be converted to EPA in humans. DHA lowers elevated triglycerides and contributes to raising HDL cholesterol. It is also important for normal nerve function and plays a key role in the structural development of neural and synaptic membranes. DHA reduces the flow of excess sodium and calcium in nerve cells and protects nerve cells. DHA helps regulate the balance of arachidonic acid in the body as well as the fluid balance in cells. DHA also has a positive effect on eye function, learning, and memory. DHA’s contribution to healthy brain development mainly occurs It is also known as a substance that reduces aggressive behavior, decreases depression, reduces dementia symptoms, and improves vision. DHA lowers noradrenaline. It is a synergistic substance to EPA and usually occurs in a ratio of 2:3 to EPA. DHA appears in various combinations with other fatty acids, e.g., EPA, GLA, and AA for tailored purposes, such as supporting healthy brain development in infants, reducing ADHD symptoms, improving dyslexia, and brain function. Omega 3 deficiency With omega 3 deficiency, one may notice dry and/or rough skin, scalp sores, and brittle nails. Depression and fatigue are also believed to be linked to a lack of the omega 3 fats EPA and DHA. Omega 3 supplements The big problem with eating fish is the presence of heavy metals, mainly mercury, and chemicals, primarily PCBs. Therefore, you should choose high-quality supplements where you know the oil is effective and not contaminated. The Swedish National Food Agency recommends eating fish two to three times a week, including one serving of fatty fish. If you are vegan, allergic to fish, or simply do not like fish or do not eat enough, it becomes difficult to get sufficient amounts of DHA and EPA, so you may need to supplement your diet with omega 3 supplements. A plant-based alternative to fish oil is an oil derived from algae. Opti3 is extracted from the microalga Schizochytrium, which has a high content of the omega-3 fatty acids DHA and EPA. Algal oil is the only plant-based source of these fatty acids. Opti3 Opti3 is cultivated under controlled conditions in stainless steel tanks. When the algal cells mature, they burst through an enzymatic process to release the oil, which is then separated from the water and cell biomass. The manufacturer does not use solvents or chemicals in the process; it is physical separation. They add antioxidants to protect the oil – these are also natural. Opti3 is available as capsules or you can choose Opti3 Liquid if you don’t like capsules. It is liquid algal omega 3 in olive oil with a hint of natural orange flavor. Opti3 is perfect for the whole family, including children, vegetarians, vegans, and pregnant women. 150 ml of liquid lasts for 30 days. Opti3 Complete Omega 3 Opti3 Omega-3 EPA & DHA Liquid Who is it suitable for? An omega-3 supplement based on algae can be taken by everyone, including vegans, fish allergy sufferers, and children. Pregnant women may also need extra omega-3 because it contributes to normal visual development and normal brain development in fetuses and breastfed infants. If you have capsules at home but only want the oil, you can pierce the capsule and squeeze out the oil either onto a spoon or mix it into food. It is also common to give Opti3 to cats and dogs by squeezing the oil into their food. Dosage The Optimal Daily Intake (ODI) for an adult is 250–600 mg EPA. The usual recommended dosage is 600–700 mg EPA and 400–500 mg DHA. Who should not take Omega 3? People with hemophilia or problems with thin blood should be cautious. Blood clotting times are prolonged with high doses of EPA/DHA. Some people who bleed easily, e.g., nosebleeds, may react, and people with severe kidney insufficiency or heart problems should also be cautious and consult their doctor beforehand. Especially if you are taking blood-thinning medications. More safe & vegan Omega 3 supplements are available! Vimergy Vegan Omega 3, 90 capsules Helhetshälsa AlgOmega3 Cold-Pressed MaryRuth's Vegan Liquid Omega-3
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Vegetarian Omega-3: EPA & DHA from algae
Omega 3 is a family of long-chain fatty acids found abundantly in, for example, certain types of algae, chia seeds, flaxseeds, fatty fish & krill. It is important to get enough omega 3 because the body cannot produce it on its own. It is also important to maintain a good balance between omega 3 and omega 6 in the diet. Unlike saturated fat, omega fatty acids are liquid and can easily become rancid if not protected from too much air, light, and temperature changes. What are EPA & DHA? EPA and DHA are two long-chain fatty acids that belong to the omega-3 family. They are considered essential for good health and are usually the ones referred to when talking about the benefits of omega-3 fatty acids. In nature, there are mainly three different forms of omega 3 fatty acids EPA (Eicosapentaenoic acid): Long-chain omega-3 primarily associated with heart and vascular health. Found abundantly in fatty fish, krill, and certain algae. DHA (Docosahexaenoic acid): Long-chain omega-3 associated with the health of the brain, eyes, and nervous system, as well as heart and vascular health. Found abundantly in wild-caught fatty fish, krill, and certain algae. ALA (Alpha-linolenic acid): Found in land-based plant sources of omega-3, such as flaxseed, chia seeds, or walnuts. ALA is used as an energy source in the body and can be converted to EPA and/or DHA as needed, but only to a limited extent and depending on several other health factors. Why is EPA & DHA important? When a nutrient is called "essential," it means the body cannot produce it itself and must obtain it through food or supplements. Omega-3 belongs to the group of essential fatty acids. DHA and EPA are the most studied forms of omega-3 and are associated with the most health benefits. A deficiency in omega-3 can lead to problems such as increased inflammation in the body, low mood, high blood pressure, impaired blood flow, and in some cases stiffness and pain in muscles and joints. What do EPA & DHA contribute? A good balance of EPA and DHA supports normal heart function, normal brain function, and normal vision. Therefore, it is important to get enough. A daily intake of 250 mg DHA contributes to maintaining normal brain function and normal vision. A daily intake of 250 mg EPA and DHA contributes to the normal function of the heart. How do you get EPA & DHA? From foods especially rich in EPA and DHA such as: Seaweed and algae. Fatty fish and krill. Or through dietary supplements. Other plant-based sources of omega-3, such as flaxseed oil, chia seeds, or walnuts. These primarily contain ALA, which, as mentioned, is converted in limited amounts to EPA and DHA in the body. This conversion varies greatly from person to person. It depends on several factors, such as the balance between omega-6 and omega-3 in the diet, health status, and physical activity level. For most people, it can therefore be a good idea to consume "ready-made" EPA and DHA fatty acids to ensure good availability in the body. Animal or plant-based omega-3? There is a myth that omega-3 from fish oil is somehow better than other forms. One important fact to know is that fatty fish like salmon or herring do not produce EPA and DHA themselves; they get them from seaweed and algae they eat. Considering the risk of overfishing the oceans, as well as exposure to heavy metals and plastic residues now found in those who eat large amounts of fish, we at Glimja prefer to go directly to the source and consume oil from algae instead of taking the detour via fish. It is kinder and safer for everyone involved. Algal oil is suitable for everyone who does not eat fish or shellfish, is pregnant, vegetarian or vegan, or simply cares about the environment. Algal oil is an excellent alternative to meet the daily need for omega-3. In fact, it stands out as one of the few plant-based sources of omega-3 that contains both EPA and DHA. Buy pure, plant-based, and high-quality EPA & DHA
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5 simple tips to protect your hair in the summer
Sunny days at the beach, refreshing drinks, and plenty of wonderful relaxation – there’s a lot to love about summer, but the effects the heat can have on your hair are not among them. Isn’t it tiring to wonder every year what hair problems summer will bring this time? The good news is that it doesn’t have to be that way. By taking care of your hair properly, you can keep it shiny and full all summer long. Here are our 5 best tips 1. Protect from intense sun It’s not just our skin that is affected by too much sun – hair can also get “burned” and difficult to manage from too much sun exposure. Feel free to wear a sun hat or some kind of scarf if you’re outside for long periods in direct sunlight. You can also protect your hair a little extra by massaging in a protective oil such as raspberry seed oil or jojoba oil before going out in the sun. 2. Let your hair breathe Let your hair breathe and live a little extra during the summer. Wear it loose or, if you have longer hair, make a loose bun or braid. Tighter hairstyles can cause itching and scalp problems because they tend to pull and tighten the hair, especially when your hair is warm and dry from the summer heat. 3. Conditioner Use a moisturizing conditioner and try washing your hair less often in the summer. If you have dry hair, you can try avoiding shampoo altogether for a while and just use conditioner. If you have oily hair, you may need a mild shampoo 1-2 times a week. The conditioner method is an effective way to combat dry and damaged hair. Try not rinsing out the conditioner completely when you wash your hair. Leave the very last bit in your hair. You’ll be surprised at how healthy and hydrated your hair feels when it’s dry. 4. Avoid hair dryers & rough towels If you have problems with dry hair in the summer, a hair dryer will make it worse. Let your hair dry outside instead. Conventional bath towels can make hair too dry in the summer. Instead, try drying it with a microfiber towel, a cotton T-shirt, or a kitchen towel woven from pure cotton or linen. All of these are gentler and don’t dry as harshly as traditional bath towels. 5. Hair mask One of the very best ways to restore your hair’s shine and fullness is with a nourishing hair mask. Here is a favorite recipe for summer hair: Deep conditioning mask 2 tbsp coconut oil 1 tbsp shea butter 1 tsp argan oil A few drops of essential oil Coconut oil deeply hydrates the hair. Argan oil is excellent for controlling frizz and adding shine. Shea butter not only provides moisture and shine but can also help address dandruff and dry scalp. Essential oils like rosemary, lavender, and peppermint strengthen the hair and provide a wonderful scent. Instructions Melt the coconut oil and shea butter together in a saucepan over low heat. Let the mixture cool until it almost solidifies, then add the argan oil. Whisk everything together with an electric mixer for 3-5 minutes. You’ll get a creamy consistency that is much easier to apply to your hair. Comb through clean, dry hair and leave on for 30 minutes. Rinse hair and then wash as usual. If you don’t have time to make your own mask, you can try the nourishing hair mask from Bruns, which is a real favorite among our customers. Good luck and have a wonderful summer!
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Practical advice for families with children with ADHD
We have received several questions from parents of children with ADHD asking how they can make daily life easier for their children and themselves. In this article, we list things that can make a difference for the whole family. ADHD involves genetics, environment, and biology (body chemistry). It’s not fully understood how it arises, but ADHD has a genetic link in some individuals. If parents or grandparents have ADHD, it’s more likely that children will develop symptoms. However, research is not clear on whether it is actually a genetic predisposition or similarities in lifestyle and diet that cause ADHD to develop. There are also those who believe it is linked to or triggered by trauma. Gabor Maté explores this topic in depth in the book Scattered Minds. People with ADHD have difficulty filtering impressions and processing information. Children with ADHD are often very sensitive; their emotions can be very visible, they get bored easily, forget things, lose things, and have difficulty listening, which can be a lot for parents to handle. So how can we support these children? 1. Diet The first thing to review is the diet. Diet continues to show links with ADHD; it is affected by chemical food additives, wheat, refined sugar, artificial sweeteners, and there is a connection to food allergies. Most parents notice a difference if their child does not eat gluten (especially wheat), white sugar, conventional dairy products, canned food, processed meats, artificial sweeteners, and unnatural colorings. For many, it’s a big help to remove these “triggering” foods and replace them with healthier options like pure, nutrient-rich foods with good fatty acids. We understand that it can feel challenging at school. If changes aren’t possible at school, it becomes even more important at home. Children with ADHD may have difficulty with certain textures and tastes of food; eating disorders are therefore more common. This relates to sensory sensitivity to smell and taste as well as all the sensory input happening constantly. It can be important to experiment with different types of food and not insist that the child must finish a certain kind of food you serve. You can try things out together. 2. Routines & tools Just as important as dietary choices is having routines. Making sure the child eats and drinks at set times. Children (and adults) with ADHD can easily forget or neglect basic needs such as sleep, food, drinking, rest, and physical closeness. ADHD medication can also suppress hunger. Hyperfocus Children with ADHD have an even greater tendency to completely forget basic needs when they are in hyperfocus. At the same time, it can be a source of conflict when they are disturbed during their hyperfocus. Hyperfocus occurs when they find something really interesting and fun that they want to do; it triggers a dopamine release, which leads to more focus and feels good on every level. Then it is very helpful to have: Time aids (timer or egg timer) that make time visual for the child so they can see how much time they have left for what they are doing. A weekly schedule for the whole family that makes everyday life predictable. "Now I do this, then I do that, and I can spend this much time on it." Dopamine There is often difficulty regulating neurotransmitters like dopamine, noradrenaline, cortisol, and/or adrenaline, which play a big role in the body’s hormones. People with ADHD wake up in the morning with an empty "dopamine tank" that may need to be refilled to manage tasks that are harder to motivate themselves to do. It can help to focus on things that release dopamine, especially at the start of the day. This might mean playing a little game at breakfast, doing a craft, or jumping on a trampoline to have the energy to go to school. Motivation system Motivation systems can be a big help for things that are "boring"; cleaning the room, doing homework, etc. You can collect points that lead to a goal of doing something fun. Example: Emptying the dishwasher earns 10 points. Doing homework earns 30 points. "When you’ve collected 50 points..." we go to the park, play soccer, play board games, or do something else the child really enjoys. 3. Movement & exercise It’s important for children to move, especially for children with ADHD. They should be able to practice a sport they enjoy or just bike, run in the forest, play, swim, kick a ball, or jump on a trampoline. They need to let their body express itself. Exercise releases good hormones, including endorphins, the "feel-good hormone," which reduces conflicts over time. It also releases dopamine, which gives a sense of reward, and serotonin, which provides a feeling of satisfaction and calm. The interaction between the right and left brain hemispheres doesn’t always work 100%, which is why children with ADHD may have coordination problems, another reason to exercise. Improved communication between the hemispheres increases concentration. Children (and adults) generally need to spend time outdoors around midday to get light into their system, which improves relaxation and sleep in the evening. Everything is connected. 4. Love-bomb & relaxation tools The child needs to "be" in their body and relax. This is especially important when there might be 10,000 thoughts racing through their head. Some describe it as a tombola wheel spinning in their mind. It has also been described as a "Ferrari brain" with bicycle brakes, meaning thoughts and actions can happen very quickly. Children with ADHD often hear that they are difficult, disruptive, talk too much, and act too fast. Constant criticism leads to low self-confidence and distrust in oneself; "there is something wrong with me," which leads to more stress, restlessness, and poorer concentration. Nagged children with ADHD can grow up with low self-love. As parents, you can support your children by telling them they are okay just as they are, that they are always welcome, and "love-bomb" them. At the same time, give them tools to relax within themselves. Tools for calm and peace can include, for example: Relaxation exercises Mindfulness for children Massage and hugs Tapping (also known as EFT – Emotional Freedom Technique) Various stress-reducing aids like a stress ball Calm music Yoga Walks in nature Time with a pet 5. Sleep Sleep, or what we can call recovery, is very important. As a parent, you can help by ensuring that: The bedroom is quiet, dark, and comfortably cool at night. Make sure the child has plenty of time before bedtime to wind down. Turn off all screens (phone, computer, tablet) at least 1-2 hours before sleep. Play calming music. Give the child a gentle massage or touch when they have laid down. Use calming essential oils (scent) like lavender in the bedroom. 6. Supplements Certain supplements have been shown to make a difference for people with ADHD since possible nutrient deficiencies can cause issues in the body, and supplements also support hormones and neurotransmitters. The supplements most commonly mentioned are: Omega 3 (fish or algae oil) – Omega 3 supplements seem to reduce ADHD symptoms, improve learning, and decrease anxiety. Zinc & Magnesium – Low zinc levels are associated with, among other things, poor neurological function and lack of attention. B-complex – Children with ADHD usually need more B vitamins to maintain focus, counteract stress, and balance energy and hormone levels. A natural multivitamin containing all the B vitamins and zinc also works well. Good gut bacteria (lactic acid bacteria) In English: Probiotics – Some studies suggest that ADHD may be linked to digestive tract issues. Sugar, certain medications, and chemicals kill the good bacteria in the gut, which then may need to be replenished. If you want to read more about children and supplements, you can do so here. Please feel free to share your thoughts on this, what has helped your child?
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Natural support during menopause with herbs & dietary supplements
In this article, we focus on the menopause phase leading into postmenopause. We write about what we women can prepare for, consider, and how we can support ourselves. Menopause can last over a period of 5-10 years. The period can be divided into three phases: perimenopause, menopause, and postmenopause, which is one year after the last period. Typically, menopause begins between 50-52 years. You can take blood tests (Estradiol and FSH) in consultation with a (private) gynecologist who also examines the ovaries and uterus if you want to be sure you are in menopause. In any case, it is good to see a gynecologist you trust when menopause is approaching. Usually, you know without tests because your period has changed so markedly, often becoming irregular in both flow and timing. During menopause, estrogen levels drop. About five years after the last period, the body's estrogen production has decreased to a steady and very low level. Neurotransmitters serotonin, noradrenaline, dopamine, and GABA are also affected. Some women experience few symptoms, some many, some none, and not everyone has the same symptoms. Common symptoms: Hot flashes – the body's own thermostat, the hypothalamus, becomes unstable when estrogen levels decrease. Sudden sweating Weight changes Low mood Sleep disturbances Dry mucous membranes Urinary tract problems Dry skin and dry hair Decreased sex drive Joint pain Constipation Palpitations Fatigue This is affected by how you have lived before menopause begins. If you have not had optimal conditions before to take care of yourself, it is always possible to start now! The body is amazing and can recover with the right help. Is menopause just difficult? No, absolutely not. It sounds less pleasant when reading all these symptoms, but menopause can be a joyful and insightful period in life if you get support and take care of yourself. We are now older and the body changes. This can be difficult for many as society places great emphasis on age and appearance. If we are also going through a divorce or another grief, we may question a lot. We see that our possible children have grown up and live their own lives, and our parents are getting older. It is a period that shows the transience of life which needs to be embraced and accepted. We often get more time for introspection and reflection. Who am I and what do I want in this "new" part of my life? How can we support ourselves during this transition phase? First, we should remind ourselves that this is not a static period, and we can influence it through good choices and by taking care of ourselves on all levels. There is much we can do! 1. Social support We may need to talk to a therapist or similar to understand our feelings. Healthy relationships and social support are essential. It is a key to feeling well. Being close to a partner, friends, and family for warmth and connection makes life easier. We women also need each other to understand ourselves and reflect on our inner lives. We cannot share everything with a male partner; we can share a lot, but not everything, so sisterhood is especially important during this period. "The wise woman" Now is our chance to claim "the wise woman"* within us. She who is mature, emotionally balanced, and can stand in female leadership. She who can distinguish "bullshit" from truth. *The archetype of the wise woman exists in many cultures and religions. She is often seen as a powerful and wise figure who can help and guide others. If we look up the word wisdom, it means "someone who has experience, knowledge, and good judgment." 2. Reduce & manage stress Stress increases and worsens any symptoms. If you have had chronic stress before entering menopause, the symptoms can worsen because hormone production is affected by stress. Many women in menopause feel they can no longer handle stress at all. Instead of seeing this as something negative – "that you should be stress-resistant" – we should see it as something positive, that we start standing up for ourselves, saying no, taking it easier, making good choices. Things that help counteract stress include walks in nature, sunshine, yoga, dancing, relaxation exercises, massage, meditation, listening to audiobooks, rest, calm music, closeness, bathing, and so on. Remember that good sleep is also very important. 3. Healthy diet Diet is always important but perhaps even more so as we get older. You can choose anti-inflammatory food or a Mediterranean diet as a base; the main thing is to focus on pure, genuine ingredients. Eat vegetables in all colors, fruit, berries, sprouts, good fiber, good protein like fatty fish, shrimp, sardines, beans, lentils, quinoa, etc. Eat like a rainbow on your plate. Consume good fats such as avocado, cold-pressed olive oil, and Omega 3. Remember that fat and protein are especially important for women to support their hormones. Reduce or eliminate red meat, processed foods, white sugar, fried foods, soda, all light products, bad fats like sunflower oil, and gluten. Be careful with coffee and alcohol; consume in moderation. Choose organic whenever possible. 4. Physical activity Exercise something you really enjoy. It supports not only physical health but also mental health, as dopamine and serotonin are released during exercise. After a workout, you feel uplifted and happy. Many women with hot flashes, which is the most common menopausal symptom, find that exercise significantly relieves the symptoms. Even intense cardio training has a good effect on sweating. Exercise is also very important to prevent future osteoporosis. 5. Meditation / Mindfulness We highlight this as a separate point because we think it is essential. To look inward, manage emotions, and learn to sort experiences and impressions. Meditation doesn't have to be a complicated technique that takes ages to master; it can be as simple as sitting on a rock outside and looking at a tree. Meditation is not about "doing something" but about allowing. It's about giving yourself time to understand yourself deeply, to relax, and how to be present with that. In this way, we can gain understanding of human true nature and become better at communicating with others. 6. Supplements & herbs Supplements to consider that help Probiotics. To support the body's microbiome, gut health, and digestion. Gut health is the foundation of all health. Omega 3 is important for healthy hormone function and to counteract inflammation in the body. Magnesium helps us relax. Best taken in the evening. Vitamin E is an antioxidant that counteracts inflammation. Vitamin D for the immune system. B vitamins are very important for many different functions in the body, including effective estrogen metabolism in the liver. Vitamin C supports the immune system and collagen formation. Selenium – a potent antioxidant that contributes to both normal thyroid function and immune system support. Q10 plays an important role in producing energy in the cells' power plants, the mitochondria, and supports the heart. Q10 decreases as we age. Extra supplements during certain periods Holistic has a great product called FemmePaus. Calcium-D-Glucarate* 1-2 herbs or medicinal mushrooms proteolytic enzymes What does Calcium-D-glucarate* do? Calcium-D-glucarate supports liver function and detoxification processes, helping to eliminate excess estrogen and toxins from the body. They help regulate estrogen metabolism by inhibiting the enzyme beta-glucuronidase, which potentially reduces the risk of hormone-related conditions. Proteolytic Enzymes If you have body pain, proteolytic enzymes (such as protease, bromelain, papain, nattokinase) are well worth trying. The enzymes bromelain and papain have been shown to have anti-inflammatory properties. They can help reduce swelling and pain in conditions such as joint inflammation and arthritis. Tips: Get blood tests through, for example, Blodkollen or Werlabs to check your status on folic acid, B-12, vitamin D, zinc, magnesium, heart health, liver health, kidney health, etc. It is well worth getting a blood test every year to keep track of yourself. You can read more about supplements for women. Herbs Red clover is an herb that has helped many, even with hot flashes, so it is worth trying. Other popular herbs are ashwagandha, lemon balm, and chaste tree berry. Maca can also give good results, as well as reishi or tulsi. This mushroom provides an enormous amount of antioxidants. When it comes to herbs, you need to experiment and see which supports you best; it is quite individual. You can explore information about herbs to learn more. 7. Hormone Therapy Do I need hormone therapy? Maybe, it is a choice every woman should consider; if you have troublesome menopausal symptoms, it can provide support. It may be the only way to manage certain symptoms for a period if you have already changed your diet and lifestyle and that is not enough. Many may feel down, think they are depressed, and seek care for it, but remember that it could be hormone imbalances, and as a woman in menopause, you should try hormone therapy before agreeing to possible psychotropic medication. For hormone therapy, we recommend choosing bioidentical hormones once menstruation has ended. Then you receive transdermal treatment via estrogen patches or estrogen spray, as well as oral progesterone. Typically, hormone therapy is taken for 5 years. This should be done in consultation with a gynecologist/doctor you visit for check-ups to refill prescriptions and for regular endometrial monitoring. There are now excellent private clinics that work in a Holistic way. If you have any questions, don't hesitate to get in touch or share what has worked best for you.
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SIBO: Symptoms, Causes, and Effective Natural Treatment
SIBO stands for small intestinal bacterial overgrowth, an overgrowth of bacteria in the small intestine, i.e., bacteria that should not be there. You can experience problems such as stomach pain, intestinal pain, constipation, diarrhea, nausea, and bloating after eating. You can also have skin problems like acne and rosacea. *Researchers at the University of Genoa in Italy found that rosacea patients have a significantly higher prevalence of SIBO. That study also showed "an almost complete regression of their cutaneous lesions that maintained excellent results for at least 9 months" after SIBO was cured. Why do you get SIBO? Things that can cause SIBO are: Reduced hydrochloric acid production and bile secretion. Long-term use of acid-suppressing agents. Disrupted pH level in the stomach. Bacteria should be stopped in the acidic environment of the stomach, so if the pH level is disrupted in the stomach, the bacteria are not stopped but continue into the small intestine where they should not be. The formation of hydrochloric acid. The formation of hydrochloric acid also depends on several minerals such as zinc, chromium, manganese, selenium, iron, copper, and chromium. Hydrochloric acid deficiency – lack of enzymes. Chronic constipation. Diabetes. Old age. What is the difference between SIBO & IBS? The indications of SIBO mirror the symptoms of other gastrointestinal diseases, including IBS. So it is important to rule out SIBO before making a definitive diagnosis of IBS. Many with IBS actually have SIBO, and it needs to be addressed first. Studies show that 80-85% of people with IBS have bacterial overgrowth in the small intestine. What happens if I do nothing about SIBO? First of all, it is not normal to have constant stomach problems; it should not be normalized, it can be cured. Secondly, bacterial overgrowth in the small intestine can lead to malnutrition. Important nutrients like protein, carbohydrates, and fats are not properly absorbed, causing deficiencies. If SIBO is long-lasting, we can develop anemia (iron deficiency), vitamin B12 deficiency, calcium deficiency, and deficiencies in the fat-soluble vitamins A, D, E, and K. With nutrient deficiencies, our immune system weakens, we become tired, and often have skin problems. We do not feel well. How to overcome SIBO The first thing to review is diet. Then there are herbs and supplements that counteract SIBO. See below. SIBO issues are very much related to lifestyle and can affect both children and adults. It’s about lifestyle; it is definitely not an incurable disease! You should first test and see if you have SIBO through healthcare or privately; it is also possible to buy tests online. SIBO is usually treated with antibiotics in healthcare. This helps reduce the problematic bacteria but also kills the healthy bacteria necessary for proper digestion. We recommend starting with diet and herbs first. Diet Diet is crucial to cure SIBO. You need to work on basic health, replenish with good and clean nutrition. At the same time, you add bacteria-killing herbs to normalize the bacterial count. Drinking lemon water, celery juice, and green juices and eating sour and bitter foods like grapefruit and sauerkraut is great. Bitter greens like arugula and endives also support digestion and bile. Vegetables and berries are essential. It also helps to consume smaller amounts of food during meals. Spread meals over 5-6 smaller portions per day rather than 3 larger meals. Equally important is to chew your food properly. Remember to drink water throughout the day. Exclude You should completely exclude: Most conventional, processed dairy products. All sugar. Gluten. Bad vegetable oils like sunflower, rapeseed, and soybean oil. Fast carbohydrates – over a longer period. Herbs Bitter herbs like dandelion, artichoke, clove, and wormwood support digestion and bile. Ginger, peppermint, fennel, turmeric support digestion. Thyme and garlic are also good. Herbal extracts that counteract bacteria are oregano oil, berberine, thyme, olive leaf, and lemon balm. All herbs and bitter herbs should be taken in low doses at first to see if you tolerate them. Supplement tips Digestive enzymes Vitamin D Zinc B-12 B-complex Magnesium Possible iron if you have iron deficiency (should be tested first). Good gut bacteria (English: probiotics). A good microbe strain for SIBO is Saccharomyces boulardii. Or a product like Holistic's Spore Biome. Holistic hydrochloric acid. SIBOBA (special product specifically for SIBO). Products that can advantageously be combined with SIBOBA are oregano oil, Ultrabalans, as well as products that support digestion such as enzymes and hydrochloric acid. We wish you good luck and please email us if you have any questions.
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IBS Guide: Symptoms, Causes & Natural Solutions
IBS stands for “Irritable Bowel Syndrome,” a term used to describe a type of digestive disorder characterized by a group of common symptoms. The most common IBS symptoms are: Changes in bowel movements, such as constipation and diarrhea. Changes in stool appearance, including texture and color; mucus may be present. Bloating. Gas and burping. Abdominal pain, aches, and cramps. Nausea, heartburn, or acid reflux. Mild feeling of fullness or loss of appetite. Most people become symptom-free after using the bathroom. What is the difference between IBS and IBD (inflammatory bowel disease)? IBS and IBD share some symptom similarities, but IBD such as Crohn’s disease and Ulcerative colitis is usually much more serious and obvious. They are caused by inflammation in the intestines and autoimmune reactions affecting the gut and stomach. Why do people get IBS? There is no single cause of IBS that applies to everyone, but common contributing factors include: Food sensitivities and allergies (especially to dairy products and gluten). Chronic stress or temporarily high levels of emotional or physical stress. Frequent traveling. Changes in sleep routine and circadian rhythm. Hormonal imbalances or changes (menstruation, menopause, or pregnancy can cause symptoms). What can I do for my IBS? First, you need to eliminate any bacteria, fungi, or other excess organisms in the body – for example, candida is such a fungus. Then you can add supportive herbs, good gut bacteria, hydrochloric acid, enzymes, and more. You may need to repair the intestinal lining with aloe vera, B vitamins, glutamine, or nutritional powders specially designed for the gut lining. If there is an imbalance of bacteria, for example too many bacteria (SIBO) in the wrong place, the intolerance often disappears or decreases when balance is restored. Studies have shown that 80-85% of people with IBS have bacterial overgrowth (SIBO) in the small intestine. With SIBO, you may have heartburn, nausea, bloating, diarrhea, or frequent burping. If you don’t experience these but only IBS symptoms like constipation/diarrhea and stomach pain, it’s better to focus on more fiber, probiotics, and prebiotics. However, it is always good to test for SIBO. Diet is the most important! It is important to reduce protein and fat intake and increase fiber intake. IBS patients need more beneficial fiber. It is good to eat starch-rich vegetables in all colors – preferably steamed. Also some fruit, lots of berries, sprouts, vegetable juice, broth, miso soup, light white protein, quinoa, chia seeds, good fats like olive oil and avocado. Don’t eat too many dairy products, remove yellow cheese, red meat, white sugar, nuts, spicy food, eggs, and gluten completely if possible. Other irritants include too much coffee, black tea, alcohol, carbonated drinks, refined carbohydrates, laxatives, and certain medications. Food allergy Food allergies are common with IBS and may be unknown. That’s why it’s a very good idea to do a food intolerance test. Stress Remember that any stress is also a contributing factor. If you experience stress, it needs to be managed with relaxing exercises, preferably gentle yoga, walks, calming music, and meditation, as well as soothing herbs like lemon balm or targeted supplements specifically for that, such as L-theanine. In this article, we write more about exhaustion caused by prolonged stress. Exercise Physical activity is also very important. Studies have shown that regular exercise helps control stress and can improve digestive health. Exercise has many positive effects on health. Herbs Herbs like dandelion and artichoke stimulate digestion. Other good herbs are oregano oil, olive leaf, wormwood, garlic, and turmeric to combat bacteria, fungi, and viruses. For bacterial overgrowth or candida, you can also drink Pau D’arco tea. You can read more about herbs. Dietary supplements If symptoms are due to enzyme deficiency, it can often be addressed if you manage to help the body restore its own enzyme production through a good diet and enzyme intake. For constipation, Oxy-Powder is ideal. Other good supplements are B vitamins, Magnesium, and Vitamin D, as well as Probiotics* i.e., good gut bacteria. *Many wonder which probiotic strains are suitable for IBS, and Saccharomyces boulardii usually works, as well as most Bifidobacteria, such as Bifidobacterium lactis, Bifidobacterium infantis. But for most, Lactobacillus plantarum and Lactobacillus acidophilus also work well. Preferably Turmeric as a supplement, i.e., you want to get Turmeric. Hydrochloric acid can be supportive as it prevents bacteria from entering the small intestine where they shouldn’t be, which is common in IBS patients. Get help from a nutrition therapist It can be a good idea to book an appointment with a nutrition therapist or a functional medicine doctor who can help investigate IBS symptoms more closely with the help of testing. They also guide you through a treatment and perform food tests that show if there are intolerances to foods that disturb the intestinal lining. Contact us if you have any questions!
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Lactic Acid Bacteria: How They Strengthen Your Gut Flora
Did you know that we humans have 10 times more bacteria in our bodies than we have human cells? They are found in the stomach, in the mouth, on the skin, and in the genital area where they help protect us against harmful bacteria, balance pH levels, convert food into nutrients, and produce important neurotransmitters. To say they are important for our health is a serious understatement, as we would not exist without them. Benefits of good bacteria Healthy bacteria play a major role in overall health and contribute to, among other things: Healthy digestion. Regulation of the immune system. Vaginal health. Normal hormone balance. Stabilization of metabolism. Counteracting allergies. Elimination of toxins in the digestive tract. Psychological / emotional health. A good gut flora can also help with weight loss, skin problems such as acne or eczema, and strengthen hair and nails. Healthy digestion Healthy lactic acid bacteria help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, enabling us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. 70% of our immune system is controlled from our stomach and intestines. Therefore, the health of our gut flora plays such a big role. It affects our overall health and well-being. Vaginal health Lactic acid bacteria also play an important role in maintaining vaginal health. They support by helping to maintain a slightly acidic environment, which helps reduce the overgrowth of bacteria that could otherwise be harmful. This is especially important because there are many factors that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. Our external environment does not support the bacteria In an ideal world, we would probably manage just by eating right. But that would require a world where food does not contain preservatives and artificial additives. It would be a world free from toxins in the air and water. And perhaps most importantly, it would be a world where we were not exposed to various medications or stress that can cause chaos for our gut bacteria. It is therefore very easy for the microbiome in the stomach to become unbalanced, which can have very negative effects on digestion, our ability to eliminate toxins, and our general sense of well-being. 5 ways to optimize your microbiome It is up to us to support and nourish our inner "bacterial world" through our choice of diet and the type of lifestyle we lead. Avoid refined foods as much as possible, such as white flour, white sugar, chemical sweeteners, and other additives that disrupt our gut flora. Eat plenty of foods containing good bacteria (probiotics). Examples of such foods are organic fruits, organic vegetables and greens, wild foods, and fermented foods of various kinds, e.g., sauerkraut or kimchi. Eat plenty of foods that nourish these bacteria (prebiotics). Examples of foods rich in prebiotic fibers are Jerusalem artichokes, apples, artichokes, asparagus, bananas, berries, legumes, onions, and garlic. To optimize even more and ensure a rich and healthy flora, regularly take supplements with probiotics* that nourish the good bacteria you already have. *Probiotics are “live microorganisms which, when administered in adequate amounts, confer a health benefit.” Manage stress. Yes, stress also negatively affects our microbes. How to add good bacteria to your daily life Lactic acid bacteria play an important role not only inside our bodies but also on the outside. They have several uses outside our bodies, such as in skincare and in our homes. Skincare: Some of our skincare products contain specific bacterial strains that act on the skin to protect and strengthen the “body’s largest organ,” i.e., the skin. In cooking: It is possible to make your own yogurt, vegan-friendly cheese, and ice cream with lactic acid bacteria. Here you will find 3 fun recipes with probiotics. Here you will find recipes for plant-based cheese. For plants & animals: Certain combinations of lactic acid bacteria, such as Probioform, can also be used as supplements for pets and to increase the vitality of plants both at home and in the vegetable garden. Cleaning products: Beneficial bacteria can act as purification and protection against unwanted bad odors, bacteria, and more. How do you use good bacteria in your home?
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8 selected supplements to strengthen the immune system
Strengthening ourselves from within is important to protect the body from infections. Despite the complexity of the human body, what is required for it to function optimally is quite basic. We need to eat nutritious food, avoid certain foods, get enough sleep, drink water, and manage stress. We can also use supplements if needed. Here we have selected 8 for you. Psst! Want to recover quickly from your cold? Then you should read this guide. 2 strengthening vitamins 1. Vitamin C Vitamin C is one of our most important vitamins and antioxidants. Vitamin C contributes to the normal function of the immune system, helps maintain the immune system’s normal function during and after intense physical exercise, helps protect cells from oxidative stress, and helps reduce tiredness and fatigue. Vitamin C in the diet can help reduce symptoms and shorten the duration of respiratory infections. Adult dose: 500-1000 mg twice a day. 2. Vitamin D Vitamin D is involved in many aspects of health and is also one of the best vitamins for the normal and optimal function of the immune system. Adequate vitamin D can regulate the immune system towards a more favorable immune response during infections. Adult dose: 2000 IU or more per day. 2 boosting minerals 1. Selenium Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and reduce cell damage. Selenium contributes to the normal function of the immune system, normal thyroid function, and protects cells from oxidative stress. Adult dose: 200 mcg per day. 2. Zinc Zinc is often considered one of the most effective immune-boosting supplements. It contributes to the normal function of the immune system, protects cells from oxidative stress, supports normal DNA synthesis, and much more. Adult dose: 25 mg per day. 2 real favorites 1. NAC N-Acetyl Cysteine (NAC) comes from the amino acid cysteine and plays an important role in respiratory and immune function. One of the most popular properties of NAC is that it helps the body produce glutathione, the body’s most important antioxidant. Adult dose: 500 mg per day. 2. Quercetin Quercetin is a type of flavonoid antioxidant found in plant-based foods. It is a phytonutrient found in colorful, nutrient-rich fruits and vegetables such as dark berries, bell peppers, apples, capers, kale, leafy greens, broccoli, and more. Foods with quercetin can help reduce inflammation, fight allergies, support heart health, and liver health. Adult dose: Up to 250 mg per day. 2 fantastic herbs 1. Elderberries Elderberries contain powerful bioflavonoids, naturally occurring compounds known for their antioxidant properties. According to a study from Israel, the duration of the flu was shortened by 4 days in those who received elderberry syrup compared to those who received a placebo. 2. Turmeric Most people today know the benefits of turmeric. Above all, curcumin, the active compound in turmeric, has been shown to reduce inflammation and support immune function. Remember: Combine all supplements with a nutritious diet and a healthy lifestyle, and be consistent with your choices! Do you have any tips on favorite supplements or foods you use to support your immune system? Feel free to share in a comment so we can all be inspired.
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5 natural tips to shorten a cold
In autumn and winter, viruses spread more as we start spending more time indoors and close to each other. It is especially easy to catch a cold when our immune system is compromised, we are stressed, tired, or exhausted. Our immune system is part of a complex system whose task is to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The best thing, of course, is to always support our immune system with everything it needs, all year round. We can support the body with nutritious food, clean water, proper digestion, exercise, relaxation, and recovery that counteracts stress. But even though we try to optimize our immune system, we sometimes get sick; it is inevitable, but a strong immune system supports the process of shortening, for example, a cold. There are also several things we can do as soon as we feel a cold or flu coming on. In this article, we share our best hacks! Our 5 Best Hacks to Shorten a Cold 1. Drink plenty of water and herbal tea Drink plenty of fluids like water and herbal tea, preferably with fresh lemon, ginger, and raw honey. A particularly powerful honey can be Manuka honey. Fluids help with circulation, detoxification, and hydration of the body's tissues, which is essential for good recovery. Herbal tea is very beneficial. Herbs should always be available at home in the medicine cabinet for colds or flu but can of course be enjoyed year-round. You can drink them separately or mix them, and possibly sweeten them with honey. Herbal tea is easy to make: 1-2 teaspoons in a cup of hot water, steep for 10 minutes. Strain. – Peppermint is good for fever and headaches. Peppermint is also very good for digestion. – Thyme is often used for coughs. Thyme fights bacteria, viruses, and parasites. – Sage can be good for viruses and sore throats. Sage is very good for the immune system and the blood. You can also gargle herbal tea made from sage for a sore throat. 2. Take extra amounts of these 4 supplements Vitamin C supports the immune system and strengthens white blood cells. Many experts recommend several grams of vitamin C for 5 days or until the cold is over. The best approach is to spread it out and take, for example, 1-2 grams of vitamin C every two to three hours as a powerful treatment. Zinc is a powerful antioxidant that supports the immune system. It is preferably taken together with vitamin C as a course. Vitamin D supports the immune system and overall body health. It can be good to supplement a bit extra during a cold period, up to 5000 IU/day for 5 days. Lactic acid bacteria (probiotics). A well-functioning gut is crucial for well-being and supports the immune system during illness. 3. Add immune-boosting herbs Garlic – fights viruses, bacteria, and fungi. Oregano oil – the herb oregano, like thyme, is very powerful against viruses and bacteria. Taken as a course, follow the instructions on the product you choose. Propolis is the bees' own protection against viruses and bacteria. This throat spray works effectively at the first sign of throat irritation. And this nasal spray with propolis and thyme is 100% natural and effective for nasal congestion. 4. Avoid foods that burden the body Here are some foods to exclude during illness. White sugar. Lowers immune system activity by up to 30% and at the same time provides unwanted bacteria and fungi with a source of nutrition. Dairy products. Dairy products are quite hard to digest and often cause mucus formation in our system. Especially troublesome during coughing. White flour (in bread, pasta, sugary cereals, etc.). Has a similar effect as sugar and can be especially disruptive if you have gluten sensitivity – which is more common than many think. Most of us get irritation in the intestinal walls from refined flour, which in turn disrupts the immune system. Heavily fried and deep-fried foods. Contribute to free radicals and extra work for the liver and digestion, which takes energy away from the body's real task during illness: neutralizing invaders in the form of viruses and/or bacteria. Instead, eat plenty of vegetables, sprouts, fruit, berries, seaweed, vegetable soups, etc. Clean and easily digestible food. Such food does not burden the system unnecessarily but allows the body to take care of viruses or bacteria and focus on recovery. 5. Rest a lot Rest is especially important when you are sick so both the body and nervous system get a chance to recover properly. The body needs plenty of sleep to have enough energy to kill viruses and bacteria. Extra tip: if you want to use essential oils to relieve cold symptoms.
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Natural solutions for common childhood illnesses
Is there anything more difficult for parents than when their child is sick? Not much. Fortunately, children learn to talk and can then point and tell where it hurts. But as a parent, you are often worried about fever and pain until the little one gets through it and smiles again. What can you do to support your child with various common ailments? Here are tips for self-care of children with: FeverCoughStomach acheSleep problems What can I do when my child has a fever? 1. Food that helps the body It is completely normal for children (and adults) to want to eat less during a cold and flu. The body needs its strength for something other than digesting food, namely fighting the virus. Therefore, eating easily digestible but nutritious food is best. Such as watermelon, vegetable juice, miso soup, warm soup with blended vegetables, onion and garlic, coconut water, and fruits like pineapple and grapefruit. Avoid all white sugar, ready-made fruit juices, and all dairy products until the child is healthy. 2. Extra water Give the child extra water, lemon water, and small sips of warm water with ginger, lemon, and honey. 3. Beneficial herbal tea Give herbal tea with, for example, chamomile, peppermint, or elderflower. Elderflower syrup is also very effective and usually well liked. 4. Supplements for children with fever Good supplements for fever are vitamin C, zinc, and propolis, as well as vitamin D in child doses. 5. Soothing & cooling Place a cold, wet towel on the forehead. 6. Cool bedroom Air out the bedroom several times a day and change pillowcases. 7. Soothing scents Use essential oils in an aroma lamp in the bedroom, for example essential lavender or eucalyptus. Remember! Fever is the body's way of fighting infections, which is completely normal. But if the fever becomes very high, rises very quickly, or stays very high for more than 3 days, you should contact a doctor. What can I do when my child has a cough? 1. Remove dairy Remove all dairy products until the cough is gone. 2. Extra water Drink plenty of water, small sips can be taken during coughing fits, and preferably herbal tea with honey. 3. What can the child eat? Eat soups of various kinds, preferably with vegetables and cooked garlic. 4. Help for the cough Rub the throat and chest with a carrier oil like pure almond oil or jojoba oil mixed with a few drops of essential oils of peppermint (only for children over 3 years) and eucalyptus or lavender. Use 2 drops per 10 ml of carrier oil. You can also make your own ”chest rub” salve* with natural ingredients. Recipe for ”chest rub” salve Ingredients 4 tsp beeswax 7 tbsp coconut oil 3 tbsp shea butter 10 drops eucalyptus oil 8 drops lavender oil 2 saucepans, one that can fit inside the other for a water bath. Instructions Place the smaller saucepan inside the larger one. The smaller saucepan should not touch the bottom of the larger one. Boil the water to a gentle boil. Add the beeswax to the smaller saucepan and let it melt. Add shea butter and let it melt. Mix well. Remove from heat. Add coconut oil and essential oils. Mix well. Pour into a glass jar with a lid. Let it cool; it will turn into a solid cream. Can be stored at room temperature for about 1.5 years; keep away from sunlight and heat. 5. Soothe the throat Give the child 1 tsp with half freshly squeezed lemon and half honey. Remember that honey varies in quality; we always recommend cold-extracted honey. 6. Supplements for children with cough Good supplements are vitamin C, zinc, and propolis for children, especially our Lung Health. 7. Sleeping position Raise the headboard with books so the upper body is elevated at night. 8. Humidity Feel free to use a humidifier at home to ease breathing. What can I do when my child has a stomach ache? 1. Log what your child eats If this happens often, write down what your child eats for a while and see if there is a recurring pattern or a possible hidden allergy. It is also possible to take a food intolerance test, which is different from visible allergies that cause quick reactions. Food intolerances can cause delayed reactions that can last a long time and worsen overall health. 2. Increase the child's fiber intake If your child often suffers from constipation or diarrhea, it may be due to an imbalance of fiber in the diet. Suddenly increasing fiber intake can also worsen the problem, so it must be a gradual change over a few weeks. The best way to increase children's fiber intake is to increase the consumption of fruits and vegetables. 3. Good food to eat for stomach pain If you have ongoing stomach pain, feel free to give blueberries, boiled rice, boiled fish, boiled vegetables, and homemade soup. 4. Foods to avoid with stomach pain Avoid meat, eggs, raw fruit—especially apples—white sugar, beans, and legumes until the pain is gone. 5. Tea for the stomach Chamomile tea is calming for children with upset stomachs. Peppermint and lemon balm are also good herbal teas. 6. Warmth soothes Get a hot water bottle or wheat pack and place it on the stomach. We promise the whole family will want to use it. 7. Supplements for children with stomach pain Good supplements also include lactic acid bacteria. 8. Fermented foods If your child likes fermented foods, sauerkraut is good for the stomach. What can I do when my child can’t sleep? 1. What is the environment like in the bedroom? Check the sleeping area. For example, how is the bed positioned, where are the windows, are there mirrors that disturb, is it dark enough, does the child feel safe? How can the bedroom be improved? 2. Cool bedroom for better sleep Air out the room during the day so it’s fresh at bedtime; it shouldn’t be too warm. Many children (and adults) sleep better with socks on. 3. Soothing oils Have essential lavender oil in an aroma lamp in the bedroom. 4. Calm the senses Play calming music or natural sounds like ocean waves. We recommend Dr. Jeffrey Thompson’s wave sounds (available on Spotify). 5. Delicious tea that calms Make your own bedtime tea for the children. Ingredients 100 ml lemon balm, 100 ml peppermint, 100 ml chamomile Put all ingredients in a jar. Put on the lid and shake until well mixed. For children: let 1 teaspoon of tea steep in 1 cup of hot water for a few minutes.For adults: let 1 tablespoon steep in 1 cup of hot water for five minutes. Add a little honey if desired. 6. Review the diet Food intolerances affect our sleep. It’s important to ensure children get good food that doesn’t disturb their system. You can give them protein-rich food during the day and more carbohydrates in the evening, such as rice, potatoes, and banana, to see if it supports sleep. Avoid sugar as much as possible, especially in the afternoon and evening. Offer a banana instead. 7. Supplements for children with sleep problems A good supplement is magnesium. Children under 25 kg can have their legs rubbed with a pea-sized amount of magnesium cream that delivers magnesium through the skin. This is very helpful when they have "ants in their pants." Please feel free to share your best tips!
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How to eat in sync with your body - the food that matches your cycle
Have you noticed that your body wants different things depending on where you are in your menstrual cycle? One week you crave fresh and light food, the next you just long for something warm and filling. Something comforting. And you know what? It’s no coincidence. Because the menstrual cycle affects your body’s metabolism, blood sugar, stress system, and even nutritional needs. Adjusting how you eat during the different phases can help you feel a bit more balanced, both physically and emotionally. And it doesn’t have to be complicated. It’s not about rules, but about giving your body the right kind of support at the right time. Here’s a simple guide on how you can adjust your food according to what your body needs. And for those who want to try, we’ve written a couple of nutritious and tasty recipes for each phase. Menstrual phase – warmth, minerals, and simplicity During menstruation, hormones are at their lowest and the body focuses on letting go and cleansing. Many experience a drop in energy, a more sensitive stomach, and an increased need to rest. It’s a good time for you to choose foods that are easy to digest and rich in minerals like iron and magnesium. What the body often needs: Warming stews, slow-cooked dishes, and soups Root vegetables, seaweed, sesame seeds, and miso broth Iron-rich plant-based foods like nettle, spirulina, nutritional yeast, and legumes Soft fats from avocado, tahini, or nuts A good start to the day: Creamy porridge with sesame, tahini, and banana You need: 1 dl rolled oats 2 dl oat milk or other plant milk 1 tsp sesame seeds 1/2 tsk cinnamon 1 banana, sliced 1 tsp tahini Optional pinch of sea salt Cook oats in plant milk until the porridge is creamy. Stir in cinnamon and sesame seeds. Top with banana slices, tahini, and optionally a little extra sesame seeds. Warming dinner: Lentil soup with root vegetables, miso, and nori You need: 1/2 yellow onion 1 garlic clove 1 carrot 1 parsnip 1 dl red lentils 5 dl water 1 tbsp miso paste 1 sheet of nori (or sesame seeds) Sauté onion and garlic in a little oil. Add chopped root vegetables and rinsed lentils. Pour in water, let simmer for 20 minutes. Stir in miso at the end (do not boil). Top with nori cut into strips or sesame seeds. Follicular phase – color, lightness, and rebuilding Now estrogen is rising in your body and it’s starting to rebuild itself. Hopefully, you feel a bit clearer in your mind, more energetic, and excited to try new things (both in life and on your plate). This is a good time to give your body more raw, colorful, and chlorophyll-rich foods that help with rebuilding. What might be helpful right now: Green leaves, sprouts, berries, tofu, and legumes Fermented like kimchi, sauerkraut, or miso Lactic acid bacteria and foods that support the gut flora Chlorophyll-rich powders like wheatgrass or spirulina Colorful breakfast: Green smoothie bowl with spirulina and berries You need: 1 banana 1 dl frozen blueberries 1/2 avocado 1 dl oat milk 1 tsp spirulina powder or wheatgrass 1 tbsp sunflower seeds Topping: coconut flakes, berries, granola Blend everything to a thick, creamy consistency. Top with what you like. Spirulina adds extra chlorophyll, berries and avocado provide both lovely creaminess and antioxidants. Fermented for the evening: Kimchi salad with tofu and sunflower seeds You need: 1 handful white cabbage, thinly sliced 1/2 dl kimchi 1 handful spinach leaves 100 g tofu (preferably marinated) 1/2 dl sliced strawberries (or other berries) 1 tbsp sunflower seeds Dressing: 1 tsp sesame oil, 1 tsp rice vinegar, 1/2 tsp maple syrup Massage the cabbage with a little salt until it softens. Mix with the other ingredients. Drizzle with the dressing. The salad is rich in fermented foods, protein, and color – what the body often craves now. Find a flow in your training that suits the follicular phase: Ovulation – liver-friendly, light, and stabilizing Around ovulation is when hormone levels peak. Do you feel stronger and more expressive than usual? Many women experience the same, along with increased sensitivity after ovulation has occurred. Your body is most open and receptive during this period and benefits from food that supports the liver, keeps blood sugar stable, and breaks down excess hormones. A phase where the body often wants a bit more of this: Cabbage, broccoli, carrots, flaxseeds, and green leaves Avocado, turmeric, lemon, and olive oil Balance between protein, fat, and fiber Hydrating food and plenty of water Stable, dreamy breakfast: Overnight oats with blueberries, flaxseeds, and lemon You need: 1 dl rolled oats 2 dl oat milk 1/2 banana, mashed 1/2 dl blueberries 1 tbsp flaxseeds 1/2 tsp grated lemon zest Topping: pumpkin seeds, a little honey Mix everything in a jar the night before. In the morning, top with seeds and a few extra blueberries. A fresh and fiber-rich breakfast that keeps you full for a long time. Supportive and colorful lunch: Salad with quinoa, kale, carrot, and avocado You need: 1 dl cooked and cooled quinoa 1 handful kale 1 grated carrot 1/2 avocado 1/2 dl blueberries or pomegranate 1 tsp flaxseeds Dressing: lemon, olive oil, mustard, honey Massage the kale soft with a little olive oil. Mix all the ingredients and drizzle with the dressing. The salad is light, liver-friendly, and rich in nutrients that help the body manage hormonal fluctuations. The luteal phase – satiety, calm nervous system, and stable blood sugar After ovulation, estrogen drops and progesterone takes over. For some, an inner calm sets in. For others, sensitivity increases, both physically and mentally. Many experience a stronger craving for carbohydrates, which may be the body’s way of trying to soothe the nervous system. You can help your body by eating enough and choosing carbohydrates that provide good nutrition. This is usually what the body appreciates during this phase: Oven-roasted sweet potato, root vegetables, quinoa, mung beans Coconut milk, almond butter, oats B6, magnesium, and adaptogenic herbs like ashwagandha Soft, warm, and comforting food that doesn’t demand much from digestion A grounding morning moment: Chia pudding with oat milk, raspberries, and almond butter You need: 3 tbsp chia seeds 2 dl oat milk 1/2 tsp vanilla powder 1/2 dl freeze-dried raspberries 1 tsp almond butter Topping: pumpkin seeds or coconut flakes Mix chia seeds, oat milk, and vanilla. Let sit overnight. Top with raspberries, almond butter, and something crunchy. A filling breakfast that’s gentle on your nervous system. Simple flavor explosion: Oven-roasted sweet potato with hummus and green herbs You need: 1 medium sweet potato 1 dl hummus (preferably with lemon or garlic) 1 tbsp pumpkin seeds Fresh parsley, mint, or coriander Olive oil and lemon for serving Cut the sweet potato into halves or slices. Roast in the oven until soft and slightly crispy on the edges. Top with hummus, seeds, and fresh herbs. The cycle is about to start again: → PMS and menstrual cramps – Tips that can naturally relieve Choose what feels good for you Remember, you don’t need to do everything “right” or follow every phase exactly to eat in tune with your cycle. The best thing you can do for yourself is simply to try to understand your body a little better. Not to set complicated rules for yourself about what you should eat. You might start adding something new and exciting to your plate and feel the difference. Or suddenly understand why you always crave sweet potatoes the week before your period. That’s exactly the point. And it goes a long way.
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