Health Blog
Health Blog
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.
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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.
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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!
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How to Take Care of Your Liver - 7 Effective Methods
When it comes to health and well-being, a healthy liver is one of the most important components. The liver is your second largest organ and performs hundreds of vital tasks in your body every day. Among other things, it ensures that you get the nutrients you need, that toxins are filtered out of your blood, and that your blood sugar is balanced so you feel alert and full of energy. An underperforming liver can have a significant impact on your health and cause many different noticeable symptoms, such as fatigue, allergies, nausea, and brain fog. Fortunately, there is a lot you can do to support your liver. Some things that have a big effect Lemon water Drinking a large glass of pure water with a splash of freshly squeezed lemon or lime first thing in the morning is one of the easiest ways to help your liver. The water helps flush through your system after the night, while the lemon or lime makes the water more absorbable and “alive” to hydrate cells and restore balance in the cells. Exercise Sweating and getting your blood pumping properly is perhaps the most effective way to relieve the liver. When we exercise, the body has the opportunity to excrete toxins through the skin and lungs, while the blood moves out into all tissues and increases the turnover of nutrients and waste products. This allows the liver to get a little extra air and focus on more important functions. Eating habits What we eat is obviously central to the liver’s well-being. Heavy and processed foods, white sugar, cheap fats, and additives such as flavorings and sweeteners are all things that can overload the liver. Foods that make the liver especially happy include fruits and vegetables, berries, seaweed, avocado, sprouts, and fresh herbs like ginger, coriander, parsley, and basil. Green juice If you want to give your liver an extra boost, drink a green juice every morning before breakfast. Pure celery juice is very good, but also cucumber, apple, fennel, leafy greens, as well as lemon and ginger. Among green foods in powder form that are liver-friendly, we find wheatgrass, barley grass, spirulina, and AFA algae. Herbs for the liver There are many herbs that support the liver. Among the superstars are dandelion root, lemon balm, turmeric, chaga, reishi, milk thistle, burdock root, and peppermint. You can buy these in various forms, such as tinctures of pure herbs, ready-made blends, or dried herbs to make your own tea. Supplements for the liver Nutrients that can support the liver include vitamin C, vitamin B12, zinc, selenium, magnesium, glutathione, and Q10. Fasting/Detox Regularly giving yourself a period of extra clean eating or fasting where you replenish with nutrients in the form of juices and supportive herbs is one of the best things you can do to give your liver space to “deep clean” and regenerate itself. There are many different cures and philosophies around this. Our experience is that the important thing is to be kind to yourself and find something that suits you. Cures that require extreme discipline and hunger/nausea are usually not recommended as they can do more harm than good, because too many toxins are released at once and overstrain both the body and mind. You can benefit from reflecting on how you want to approach this. We hope this little guide was helpful. Feel free to contact us if you have questions about what might suit you best!
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Complete guide to natural herbs for your health needs
Herbs and medicinal plants are truly nature’s gift to us; they can contribute in many ways to increased well-being. Here we share information about how they are prepared, which herbs you can choose, and about our various brands specializing in herbs. Adaptogens – stress management or more energy? Several herbs help with both stress management and increased energy, which may seem strange, but that’s because they are so-called adaptogens. Adaptogens help create a state of balance in the body and make the body more adaptable to different situations. They support the body in managing stress, promote stability, but can also provide energy. You could say the herb finds its way to what you need most. Yes, it’s actually a miracle that nature has given us. Feel free to read more about adaptogens. Which herb should I choose? It can be difficult to know which herbs to use to feel your best. The choice of herbs should be adapted to your needs and challenges where you are in life. If you only read descriptions or articles about different herbs, it can feel like you need them all. After over 15 years of experimenting, we have a tip to share: the herb or herbal blend you feel most drawn to is often exactly what you need right now. We have done many medical tests, kinesiology treatments, and various analyses over the years, and this simple truth is what most often holds true, even though it is very educational and beneficial to regularly visit a skilled nutrition therapist. Summary of Health Aspects If you’re wondering where to start looking, here is a brief summary of common herbs/plants and the health aspects they are most used for. Nettle is one of our favorites among wild plants. Dandelion | Liver | Gallbladder | Digestion | Lymph | Circulation Nettle | Energy | Kidneys | Skin | Joints | Nervous System Red Clover | Hormones / Hot Flashes | Nervous System | Skin | Bone Health | Energy Milk Thistle | Liver | Gallbladder | Yarrow | Hormones | Genital Area| Bacteria/Fungi Sage | Invaders | Blood | Immune system | Flu | Anti-aging Thyme | Invaders | Respiratory | Bacteria | Intestines | Cough Peppermint | Digestion | Fever | Headache | Stomach Cramps Meadowsweet | Gastritis | Digestion | Heartburn | Gallbladder | Pain Relief Lady's Mantle | Menstrual Cramps | Diuretic | Astringent | Connective Tissue Elderflower | Invaders | Flu | Allergies Lemon Balm | Relaxation | Sleep | Invaders Burdock | Blood | Liver| Skin Olive Leaf | Invaders | Heart | Antioxidant Oregano | Invaders | Bacteria/Fungi | Antioxidant Chamomile | Relaxation | Antispasmodic Bladderwrack / Blåstång | Thyroid | Joints Turmeric | Joints | Antioxidant Licorice Root | Digestion | Recovery | Respiratory Horsetail | Skin & Hair | Minerals | Bone health Hibiscus | Blood pressure | Antioxidant Marshmallow root | Mucous membranes | Diuretic | Stomach issues | Skin | Cough Plantain | Skin Prostate Uva Ursi / Bearberry | Urinary tract | Bacteria Pau D’arco | Invaders | Immune system | Fungi Eyebright | Ögon Raspberry leaf | Hormones | Menstrual cramps | Pregnancy Ginger | Digestion | Nausea | Joints Cranberry | Urinary tract Artichoke | Liver | Digestion | Diuretic Wormwood | Invaders | Digestion | Hydrochloric acid Clove | Invaders | Pain relief | Digestion Mullein / Great Mullein | Respiratory tract Anise / Fennel / Cumin | Digestion | Antispasmodic Propolis | Immune system | Invaders | Antioxidant Tulsi / Holy Basil | Relaxation | Sleep | Blood | Balance Moringa | Nutrition | Sleep | Blood Immune system | Balance | Antioxidant Immune system | Relaxation | Balance | Meditation Astragalus | Immune system | Blood | Balance | Anti-aging Rhodiola/Rose Root | Relaxation | Counteract fatigue | Balance Ginseng | Energy | Mental performance | Balance | Desire Siberian Ginseng / Russian Root | Energy | Immune system | Balance | Focus Schizandra | Liver | Nervous system | Balance | Skin | Concentration Ashwagandha | Relaxation | Energy | Balance Lion's Mane / Hedgehog Mushroom | Brain | Immune system He Shou Wu | Brain | Immune system | Blood | Yin Energy Energy | Focus | Physical endurance Maca | Energy | Desire | Physical endurance Gynostemma | Energy | Anti-aging | Balance | Immune system Immune system | Heart | Energy NOTE! Herbs are good to alternate and take in cycles. It is important to find a health program that works for you right now, and be open to the fact that it may change a few months later in line with the seasons, life situation, and other changes inside and around us. How are herbs prepared? How an herb is prepared depends on which substances you want to extract from the plant. Herbs for tea Herbal tea is a common way to use herbs for well-being. Whole, dried herb is the closest you can get to a freshly picked herb from a garden, but it lasts much longer. If you have the opportunity to pick yourself, you can dry the herbs on a large towel, a sheet, a drying tray, or in a drying oven. Herbal tea is suitable to make with plants rich in essential oils (plant extracts) such as peppermint, lavender, lemon balm, and rose. Simply put: the plants that have a strong scent. Herbs for tea need to steep for about 10-15 minutes. Infusions You can also make infusions from dried herbs. Infusions are made to extract as many minerals as possible from the plant. For example, nettle infusion provides a lot of magnesium. Good herbs for infusions are nettle, raspberry leaf, red clover, dandelion leaf, and lady's mantle. The herb then needs to be steeped in boiled water for 2 to 8 hours depending on whether it is leaves, flowers, or bark. An alternative to this can be making vinegar from an herb or root. Vinegar made from fresh plants provides both minerals and vitamins. Good plants for this include turmeric, garlic, chili, rosemary, horseradish, comfrey root, and ginger. Liquid extracts Extracts provide a convenient, fast way to get potent active compounds from a plant. They are usually taken one or several times a day with a little water or directly in the mouth depending on the herb. We offer liquid extracts with droppers or liquid extracts in capsule form. The liquid formula is then packaged in plant-based capsules for easy consumption. Medicinal mushrooms Medicinal mushrooms are offered as dried whole mushrooms, a piece of the mushroom such as the fruiting body, or as extracts. These mushrooms have significantly increased in popularity over the past 10 years as awareness of their health benefits has grown. There are water and alcohol extractions, but often both water and alcohol are used during extraction, and as a result, all bioactive components remain. Our favorite brands Gaia Herbs Produces full-spectrum herbal formulations to access all the beneficial compounds in a plant. They add no artificial ingredients and are rigorously quality tested at every step. Finding such fine liquid herbal extracts in capsules is rare. Nature's Answer Has been producing top-quality herbal extracts since 1972. Their alcohol-free extracts are made using a cold Bio-Chelated proprietary extraction process, resulting in a holistic, balanced, and advanced botanical fingerprint extract in the same synergistic ratios found in the plant itself. Global Healing Produces herbal extracts of exceptional quality in a unique way. Feel free to watch this video about how they do it. The result is some of the finest and most effective herbal extracts available on the market today, which we are proud to offer. Dragon Herbs Offers amazing herbs, plants, and mushrooms that they have carefully selected. Every Dragon Herbs product is a work of art and science, tempered with love and respect. Every ingredient is very carefully chosen. The goal of Dragon Herbs is to use the ancient knowledge from Traditional Chinese Medicine (TCM) to help modern people balance and strengthen ‘The 3 Treasures’ to live a long, happy, and fulfilling life. More information is available about medicinal mushrooms. Good luck and don’t hesitate to reach out if you have any questions about the herbs!
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9 important dietary supplements for women's health and balance
As a woman, there can be a lot to keep track of when it comes to health. After a certain age, we often focus more than before on health in the form of exercise, healthy diet, balancing hormones, stress management, and bone strength. Our bodies are complex and need care every day and, for that matter, knowledge to feel their best. It can be tricky to choose the right supplements, but below is a list of selected supplements that may be valuable for you as a woman. Additionally, we have included both nutrients and herbs that women may need a little extra of. As always, supplements are a complement to the whole. As the name supplement shows, it is an addition to the diet and not a miracle cure. Supplements provide that little extra which can make it easier to stay "healthy in the long term," simply put. 9 important supplements for women 1. B-complex B vitamins counteract stress, reduce tiredness and exhaustion, and contribute to the health of skin and hair. You can either choose a B-complex that has a balance of all B vitamins or there are B-complexes with a little extra B-12 or B6. B6 can support both PMS and some menopausal symptoms. Extra need for B vitamins exists when taking birth control pills. Thornes B-Complex B12 contains B12 in the forms of adenosylcobalamin and methylcobalamin as well as folic acid and 5-MTHF. Thornes B-Complex 6 is a complex of B vitamins with extra B6 in both basic and active forms (pyridoxine and pyridoxal-5′-phosphate). Mega B Methylated is a supplement that contains all forms of B vitamins in specially selected forms. Methyl B-50 B-complex contains high doses of all B vitamins. Helhetshälsa's B-vitamin complex is a better choice if you want lower doses or for teenagers. 2. Lactic acid bacteria Good bacteria for the best of your stomach. Healthy bacteria can be especially beneficial if you have digestive problems like IBS, diarrhea, or similar. Certain strains of probiotics can also help with some bacterial issues, such as yeast infections and urinary tract infections. We have selected options suitable for women like this Once Daily Women from Garden of Life or Femme Flora from Holistic, but of course you can also choose others from our fine range. 3. Iron Extra iron may be needed especially during certain times in life, such as menstruation or during fertile years. A common cause of anemia, or low hemoglobin in the blood, is iron deficiency. When a person does not have enough iron stored in the body, it is not possible to produce red blood cells; which transport oxygen throughout the body. Then you may experience shortness of breath, feel chronically tired, or look pale. During the late stage of menopause, the need usually decreases, while it can be high during perimenopause. It is always best to have an iron test before taking iron to ensure you really need it. Allow two hours between taking iron and other mineral supplements. Iron is preferably taken with vitamin C. 4. Magnesium Magnesium is an essential mineral for strong bones and helps maintain normal bone structure. Leg cramps, insomnia, muscle spasms, headaches, and digestive problems like constipation can all be signs of magnesium deficiency. Magnesium also provides relaxation to the whole body while helping to maintain normal energy metabolism. We have a blog article about different types of magnesium that may be of interest. 5. Vitamin D with K2 Vitamin K2 and D3 work together for stronger bones. An important role they have is to get calcium absorbed from the diet into the skeleton. Vitamin K2 is important for directing calcium to the bone; without vitamin K2, excess calcium can be deposited as plaque buildup in the arteries. Vitamin D is an important nutrient for the body. 6. Vitamin C A fantastic antioxidant that supports progesterone production and is crucial for the normal function of the immune system. Vitamin C contributes to many things, including protecting cells from oxidative stress and reducing tiredness and fatigue. 7. Selenium A very powerful mineral and antioxidant that, among other things, contributes to normal thyroid function and the normal function of the immune system. Selenium enhances the immune system's protective effect and reduces damage from free radicals. 8. Coenzyme Q10 A powerful antioxidant. CoQ10 plays a role in "mitochondrial ATP synthesis," which is the conversion of raw energy from food (carbohydrates and fats) into the form of energy our cells use, called ATP. CoQ10 production decreases after about 40 years of age. Q10 can be especially important for women taking medications, at higher risk of cardiovascular diseases, and women being treated for these conditions. 9. Omega 3 Taking extra Omega 3 is a good idea. Most people do not consume enough omega-3 fats and/or have an incorrect ratio between omega-6 and omega-3. One reason omega-3 fatty acids can be so beneficial for many health aspects may be that they help reduce inflammation in the body, a root cause of many diseases. A daily intake of 250 mg DHA helps maintain normal brain function and normal vision. A daily intake of 250 mg EPA and DHA contributes to the normal function of the heart. Are you pregnant? Then read this article. Extra supplements for special needs L-Theanine – For relaxation and to counteract stress. Tao in a Bottle is a big favorite as it also contains beneficial herbs. Iodine contributes to the normal production of thyroid hormones / thyroid function. Iodine intake is crucial to produce the right amount of thyroid hormones. The thyroid needs iodine to produce the hormones T3 and T4, which help regulate your metabolism. The thyroid supplement with a blend of vitamin C, vitamin E, B12, iodine, zinc, selenium, copper, L-tyrosine, Ashwagandha, and L-leucine. Holistic ThyroBalans contains the amino acid L-tyrosine, which forms the backbone of thyroid hormones T3 and T4. ThyroBalans also includes brahmi, Siberian ginseng, vitamins, and minerals such as selenium, zinc, and iodine, all to support the thyroid. Uribalans – From Holistic, specially developed to support urinary tract health. A superb blend to help with urinary tract infections. Selected herbs for women Herbs have been used to create plant-based tinctures for thousands of years worldwide. Each has its special benefits and should be taken in cycles. Red clover – supports the skeleton, skin, and issues related to the lower abdomen such as dryness and menopausal symptoms. Red clover has a hormone-supporting effect. Yarrow – supports issues related to the lower abdomen and hormonal imbalance. Red clover infusion is said to ease menopausal symptoms such as night sweats, hot flashes, and dry mucous membranes. Good for both women with menstruation and during menopause. Ashwagandha supports relaxation and mental balance. It is an adaptogenic herb also known as "Indian Ginseng" and has become very popular. Nettle – supports bones, skin, and hair. Nettle is rich in chlorophyll and helps maintain steady energy. Nettle infusion is rich in minerals, especially magnesium. Schizandra is a powerful antioxidant and an adaptogenic berry with high nutritional content. Schizandra is highly valued as an herb for the skin and to support the liver. It is a profound adaptogen. Goji – an antioxidant considered a "beauty herb" in the Far East. In Asia, Goji is believed to preserve youth, health, and strengthen the whole body. Goji is often used in combination with other prominent herbs like Reishi and Schizandra. If you want to balance your hormones, consider exploring the topic further. Don't hesitate to get in touch if you have any questions!
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Vitamin C for immune defense and collagen - Benefits & sources
Vitamin C is well known for being an antioxidant. In this article, we tell you about this amazing, essential vitamin. Powerful antioxidant Vitamin C acts as a powerful antioxidant in the body and helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to inflammation and chronic diseases. Antioxidants work to prevent and neutralize an excess in the body. This increases, for example, during intense exercise, smoking, stress, use of birth control pills, and sun exposure. An excess of such compounds creates oxidative stress in the body, meaning if the body's antioxidant defense is insufficient, the body is exposed to oxidative stress. Balance between formation and destruction is therefore very important for the body's cells to function optimally. Immune system protection Vitamin C plays a vital role in the immune system by promoting the production of white blood cells, which are important for fighting infections and diseases. Collagen support Collagen is a protein that provides structural support to various tissues in the body, including skin, bones, and joints. Vitamin C plays a crucial role in collagen synthesis and helps form and maintain healthy collagen fibers. By boosting collagen production, vitamin C helps improve skin elasticity, reduce the appearance of wrinkles, and support joint health. Vitamin C contributes to for the normal function of the immune system. to maintain the normal function of the immune system during and after intense physical exercise. to protect cells from oxidative stress. to reduce tiredness and fatigue. for normal collagen formation which is important for the normal function of blood vessels. for normal collagen formation which is important for the normal function of bones. for normal energy metabolism. for the normal functioning of the nervous system. for normal psychological function. to regenerate the reduced form of vitamin E. And last but definitely not least – vitamin C increases iron absorption. How to prevent vitamin C deficiency The simplest and most effective treatment for deficiency is simply to start changing your dietary choices. Including a variety of healthy, nutritious whole foods can actually help ensure you get enough sources of this important vitamin. However, some of these need to be eaten raw. Which foods contain vitamin C Citrus fruits, bell peppers, strawberries, tomatoes, broccoli, cauliflower, rose hips, Brussels sprouts, parsley, acerola cherries, chili, guava, cantaloupe melon, cabbage, kiwi, papaya, red and black currants are naturally rich in vitamin C. So the trick is to eat a colorful diet! Are vitamin C supplements necessary? Yes, it can definitely be needed during certain periods in life. The daily requirement varies depending on age, gender, lifestyle, medical history, exposure to toxins, stress, and dietary habits. Vitamin C is abundant in some foods, but the amount decreases with heating. Therefore, it is good to often eat raw fruits and vegetables and occasionally supplement with dietary supplements. Extra needs can arise during intense physical exertion or training. increased exposure to environmental toxins. increased sensitivity to infections. during illness. if you smoke. with anemia. under stress. during hormonal imbalances. in menopause. if you take birth control pills. How much vitamin C per day? 200 and 500 milligrams of vitamin C per day seem to be enough to experience health benefits. But in some cases, such as illness or a specific health condition that requires extra vitamin C, it can really be beneficial to take 1000 milligrams per day or more, preferably divided throughout the day. To absorb vitamin C and prevent it from being lost in the urine, it is best to take doses spread out over the day. If you experience a lot of stress, both vitamin C, a B-complex, and Omega 3 are recommended for optimal support of the nervous system and brain function. Different types of vitamin C supplements Liposomal vitamin C Liposomal means that the vitamin is encapsulated in microscopic bubbles (liposomes) filled with vitamin C surrounded by protective phospholipids. These can pass through the digestive system without being broken down by, for example, stomach acid. Instead, the vitamin is absorbed in the intestines, which can increase bioavailability. It is also a good supplement for those who want liquid supplements. Various liposomal vitamin C brands are available on the market, including Better You, Närokällan, Mary Ruth, Dr Mercola, Aurora, Liponaturals, and Quicksilver Scientific. We have information available about liposomal products. pH-neutral vitamin C pH-neutral vitamin C is gentle on the stomach because a mineral is added to neutralize the acid. It is therefore called pH-neutral or buffered vitamin C. The mineral helps the cells absorb the vitamin. Vimergy Micro C in powder, Vimergy Micro C in capsules, Magnum C with Nutra C, Holistic magnesium ascorbate, Better You calcium ascorbate, Better You capsules calcium ascorbate, Terranova magnesium ascorbate and potassium ascorbate with herbs Vitamin C with bioflavonoids Vitamin C works together with bioflavonoids, which are also powerful antioxidants that increase the absorption of vitamin C. Pureness vitamin C PUREWAY-C with citrus bioflavonoids Närokällan Super C with rosehip acerola and bioflavonoids Vimergy Micro C in capsules with rutin, acerola and rosehip Vimergy Micro C in powder with rutin, acerola and rosehip Better You capsules calcium ascorbate with rosehip Holistic Bioflav with citrus bioflavonoids Pureness Triple C with Camu Camu and citrus bioflavonoids Wholefood vitamin C "Whole foods" vitamin C comes directly from berries and/or fruit. Camu Camu and Amla are berries that are very rich in vitamin C. Blackcurrants are also very rich in vitamin C. Camu Camu powder in capsules, liquid vitamin C from amla fruit extract and blackcurrant, liquid PurC® vitamin C from organic amla fruit extract, Vitamin Code "wholefood" vitamin C, Närokällan Bio C from a variety of fruits and berries in powder form Are you interested in vitamin C in skincare? Then read about why vitamin C is good for the skin and health.
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Vitamin D for stronger bones, muscles, and immune system
Vitamin D is a fat-soluble vitamin found only in small amounts in certain foods. Vitamin D is essential not only for healthy bones and teeth but also for muscle growth and strength, a healthy heart, lungs and brain functions, healthy skin, and a healthy immune system. Did you know that vitamin D also remarkably affects our mood and skin? A deficiency in vitamin D can cause fatigue, low mood, aches, pain, immune system problems, and skin issues. What vitamin D contributes for the normal function of the immune system. to maintain normal bone structure. to maintain normal muscle function. to maintain normal teeth. for normal absorption/utilization of calcium and phosphorus. Two main types of vitamin D Vitamin D3 Vitamin D3, cholecalciferol, is what is produced when our bare skin is exposed to direct sunlight. Cholecalciferol is ready for our body to absorb, metabolize, and use. So it is immediate goodness. Vitamin D2 Vitamin D2, ergocalciferol, is like the analog version of vitamin D. So there is a complex process that must take place in the body for ergocalciferol to be ready for the body to use. That is why many researchers and medical experts agree that vitamin D2 is actually not very useful for our body. How we get vitamin D There are two main ways to get vitamin D; through supplements and through exposure to direct sunlight. Sunlight Many know that the sun's rays help us feel good in many ways; one reason is that sunlight helps us produce vitamin D. In a clever process that sets it apart from many other vitamins, your body actually produces its own vitamin D. This happens when your bare skin is exposed to the sun's UVB rays. The problem is that in our climate, we do not get enough concentrated UVB rays year-round. A general recommendation is to spend 10-15 minutes daily in direct sunlight, without sunscreen, if you have light to medium skin tone. If you have dark skin, you probably need more time in the sun to produce enough vitamin D, about 40 minutes daily. How vitamin D is made in the body The body converts sunshine into chemicals that are then used by the body. When UVB rays hit the skin, a substance in the skin called 7-dehydrocholesterol literally turns into vitamin D3 (the more active form). 7-dehydrocholesterol or the cholesterol in our skin converts "previtamin D" into usable D3. Previtamin D first passes through the kidneys and liver in the bloodstream and is then converted into calcitriol. Who has more difficulty producing vitamin D from the sun? People who work indoors. People who have covered skin. People who always use sunscreen. People living in areas with less sunlight. People with darker skin tones (it takes longer). Older people. Pregnant women. Dietary supplements Taking a vitamin D supplement can be helpful for many people, especially during the winter months and for those who cannot spend time outdoors most days. Winter and early spring are the times of year when we have the lowest levels of vitamin D in our country, and then a good supplement can be essential. Vitamin D3 for supplements is extracted either from sheep’s wool or from a vegetable lichen. Both are effective and good sources of active vitamin D3. The one from lichen is a plant-based option suitable for both vegetarians and vegans or those who do not want vitamin from sheep’s wool. Always choose supplements with the form D3 / cholecalciferol; we only sell that type. Suggested dosage of D3 Adults: 1000 – 2500 IU daily or 5000 IU every other day during spring, autumn, and winter. Children under 12 years: 500 – 1000 IU daily depending on age. Can you take too much vitamin D? “Vitamin D toxicity” (when you have taken too much vitamin D) is considered very rare, but it can happen when someone takes very high doses, for example more than 10,000 IU of vitamin D per day for several months. When a person's blood level becomes abnormally high, side effects of vitamin D can include symptoms of hypercalcemia, digestive problems, diarrhea, and fatigue. Can you get vitamin D from food?? Vitamin D is found in some fatty fish, wild mushrooms exposed to sunlight, and egg yolk. However, it is difficult to get enough through diet alone, so we need sunlight. Vitamin D with vitamin K2 Vitamin K2 is another fat-soluble vitamin that plays a crucial role in blood clotting, regulation of calcium metabolism, and maintaining bone health. Vitamin D combines well with vitamin K2 because vitamin D helps increase the body's ability to absorb calcium from the diet, while K2 mainly works by using and moving calcium to our bones and teeth, where calcium should be. Vitamin K2 redirects calcium from soft tissue to the skeleton, balancing calcium levels in the blood and helping to significantly reduce the risk of calcium deposits in arteries and other soft tissues. If you take mega doses of vitamin D and at the same time lack vitamin K2 in your body, calcium deposits can form in soft tissues, which is not good. Vitamin D toxicity is rare, but when it occurs, it can be due to a deficiency of vitamin K2. It is therefore beneficial to take a supplement with both D3 & K2. or use a multivitamin-mineral as a base regardless of what other supplements you take. Do you have questions for us? Please feel free to contact us by email.
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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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