Health Blog
Health Blog
11 tips to strengthen your immune system for the winter
Your immune system is a silent hero that works every day, every second, to keep you healthy. When you get an infection, the immune system rallies to defend you, lightning fast! And every time it fights an enemy, your immune system builds a memory that makes it even more effective. All this happens in your amazing body, all the time, without you having to think about it. Can we improve our immune system? Can we influence our immune system? Absolutely. Of course we can. Our choices and lifestyle affect how effectively the immune system can do its job. Poor nutrition, lack of sleep, stress, and alcohol negatively impact the immune system. And vice versa! Through conscious choices, you can tune your immune system to become your best friend. As a bonus, you’ll feel more energetic, look better, and be happier. What are you waiting for? Just get started! 5 general tips for a stronger immune system 1. Improve your sleep When you sleep, your body temperature drops and your pulse slows down. Blood pressure decreases and the production of stress hormones reduces. Your muscles relax, the immune system activates, and your body heals itself from injuries. In other words, sleep is absolutely necessary for the immune system to function optimally. At least half of us get too little sleep. Here are some tips on what you can do to sleep better. Turn off your phone one to two hours before bedtime. Don’t keep it in the bedroom. Don’t work too late in the evening. Emails can wait until the next day. Don’t exercise hard too late in the evening. Don’t eat too much food in the evening. Don’t drink coffee too late. Make sure to get fresh air every day. Make sure your body has all the nutrition it needs; then it feels good and can relax. Magnesium helps us sleep, especially if we are disturbed by restless legs. If you don’t have constipation, we recommend magnesium forms ending in lactate, malate, or citrate, such as Holistic Magnesium. More nutrients and herbs that help sleep include Ashwagandha, GABA, lemon balm, hops, magnesium, passionflower, theanine (L-theanine), and valerian. 2. Eat a varied and nutritious diet Treat yourself and your body to a wonderfully colorful and nutrient-dense diet, which can of course be complemented with supplements. Supplements are a fantastic invention. Healthy food in concentrated form. It doesn’t get better than that! 3. Move your body Intense training impairs the immune system’s ability to function, but regular, moderate exercise supports the immune system. Vary your exercise with strength, flexibility, and cardio workouts. Walks count too. 4. Wash your hands How many times a day do you touch your face with your hands? Studies show that we touch our face 23 times – per hour! Wash your hands every time you’ve been to the bathroom, every time you’ve touched something dirty (this also includes every time you shake someone’s hand). Wash your hands before preparing or eating food. If you don’t have access to soap and water, hand sanitizer is an alternative. 5. Stress less When we think of stress, we think of having a lot to do at work. Or stress due to bad relationships. And that kind of stress unfortunately lowers your immune system quite significantly, but there are also other types of stress we should avoid. Alcohol not only has a long-term negative effect. Consuming alcohol lowers your immune system quite a bit—and quickly. If you are in a situation where you really don’t want to catch a cold, you should avoid drinking alcohol. Smoking increases your susceptibility to infections, worsens your blood circulation, impairs lung function, and reduces oxygen availability in the body. Smoking is not good for anyone who wants to stay healthy. Period. 6 different nutrients that are good during cold seasons At Glimja, we are true nutrition hunters. Let's look at some classics in the home medicine cabinet. We start with the most classic of them all. 1. Vitamin C This is a potent antioxidant that about half the population gets too little of.(1) You can find Vitamin C in guava, kiwi, oranges, Brussels sprouts, and broccoli. If you take Vitamin C as a supplement, we want to recommend Holistic Vitamin C Acid-Neutral. It contains Vitamin C in the form of magnesium ascorbate, which is gentle on the stomach. Holistic Vitamin C Acid-Neutral 2. Vitamin D During the winter months, you get no vitamin D at all from the sun. To get sufficient amounts of vitamin D through diet, you would need to eat fatty fish every day, drink 35 liters of milk daily, or eat 100 grams of chanterelle mushrooms every day. Holistic K2+D3 in coconut oil 3. Zinc This is a rising star that is increasingly talked about during cold seasons. It is the second most common mineral in our body, after iron, and it is absolutely essential for our immune system. Studies show, among other things, that zinc can shorten the duration of colds.(2) Zinc is mainly found in animal products such as beef, pork, and lamb. Holistic Zinc 4. Beta glucan The substance 1,3/1,6-beta glucan, found on the surface of common yeast, helps neutrophils, which consume and kill viruses, to work better. One of many studies on beta glucan showed that those who took a daily dose of 1,3/1,6-beta glucan during cold season had no sick days at all, in stark contrast to the control group. 5. Humic acid Humic acids naturally occur in soil, water, peat, and coal. They bind to viruses and prevent them from attaching to the cell surface. If viruses cannot enter the cells, they cannot cause infection. (4) Holistic Anti-V Humic Acid 6. Herbs Traditional herbs for the immune system include ginger, oregano, olive leaf, pau d’arco, thyme, astragalus, and garlic. Holistic ImmunBalans – brightening up the autumn Holistic ImmunBalans is a dietary supplement that includes, among other things, Wellmune®, a patented 1,3/1,6-beta glucan that studies show activates the immune system. ImmunBalans also contains vitamins C, D, and B6 as well as zinc, copper, and selenium, all of which contribute to the normal function of the immune system. Holistic Immunbalans Read more (1) www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7352522/ (2) Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials Michelle Science, Jennie Johnstone, Daniel E. Roth, Gordon Guyatt, Mark Loeb CMAJ Jul 2012, 184 (10) E551-E561; DOI: 10.1503/cmaj.111990 (3) The research article by Feldman in Volume 9, Issue 1 of the Journal of Applied Research in Clinical and Experimental Therapeutics. (4) de Melo BA Humic acids: Structural properties and multiple functionalities for novel technological developments. Mater Sci Eng C Mater Biol Appl. 2016 May;62:967-74
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Infrared sauna: 14 health benefits for body & soul
What is an infrared sauna? What are infrared rays? More heat and sweat Energy-efficient Convenient 14 health benefits of IR sauna Boost the immune system with an IR sauna Create a deeper detox with dry brushing Therasage’s infrared sauna Better results with full spectrum Does not emit electromagnetic frequencies (EMF) 15 benefits of Thera360 PLUS Get started with IR sauna Care and cleaning What is an infrared sauna (IR sauna)? Infrared sauna, often abbreviated IR sauna. It does not use an oven or heater like a regular sauna, but the IR sauna is equipped with infrared panels or infrared radiators along the walls that emit infrared radiation. Infrared heat (radiation) is completely harmless and has been shown to have many health benefits. What are infrared rays? IR radiation is experienced as heat when spending time in the sun. Being exposed to infrared heat for extended periods is completely harmless and can never cause skin damage like Ultraviolet radiation (UV) can. All humans emit and receive long-wave infrared rays, and we live in an environment filled with long-wave infrared rays. The most beneficial range for humans lies between 7-14 microns and is called the “vital rays.” They have been shown to provide a range of positive effects on the human body. Most of the sun’s energy comes from the infrared frequency range. Infrared is a form of radiant heat that warms objects directly without heating the surrounding air. More heat and sweat The panels in an infrared sauna emit infrared radiation that provides deeper heat in the body’s tissues and does not heat the air in the same way as a regular sauna, which mostly heats the surface of the body. Long-wave infrared light penetrates the body to a depth of 4.5 cm and causes sweating up to 2-3 times more than in a traditional sauna despite the much lower temperature. The temperature in an infrared sauna is often 40–60 °C compared to 70–100 °C in a steam sauna and often over 100 °C in a dry sauna. Energy-efficient An infrared sauna is highly efficient and energy-saving with a quick heating time of just a few minutes, unlike the regular sauna’s half hour. Less than 20% of the energy is used to heat the air in an infrared sauna, where over 80% is converted to heat inside the body – a crucial difference between a traditional sauna and an infrared sauna. Convenient A portable IR sauna can be placed anywhere in the home or outdoors. A regular sauna can also be supplemented with infrared panels. 14 health benefits of IR sauna The IR sauna has long been used to relieve pain and stiffness in muscles and joints in rehabilitation and medicine. It improves blood circulation and has a cleansing effect on foreign substances in the body. Regular sauna bathing can both lower blood pressure and prevent common colds. Additionally, the IR sauna can: Enhance cell energy and mitochondrial function. Reduce inflammation and pain. Improve oxygen supply in the blood. Support the body's detoxification. Strengthen the immune system. Burn calories and reduce cellulite. Provide better sleep and concentration. Help the body’s recovery Block the body’s own pain receptors, which is beneficial for rheumatism and fibromyalgia. Reduce stiffness in the joints. Improve skin quality. Pores open and toxins are released. Affect collagen production and increase skin elasticity. Help reduce cellulite and counteract water retention in the body. Provide a wonderful feeling of well-being and relaxation, which often contributes to better sleep. However, you can expect greater fluid loss, as you sweat up to three times more from the infrared heat, so it’s important to drink plenty of water. If you feel dizzy or have a headache, it’s time to end the sauna session for now. Boost the immune system with an IR sauna The most effective way to start a natural immune response is to raise the body’s core temperature (hyperthermia or fever). This is the body’s primary defense against invading foreign viruses and bacteria. In fact, bacteria and viruses begin to die at higher temperatures than normal. But at higher temperatures, the brain actually starts to be negatively affected, so it’s good to use an IR sauna where your head is not affected by the heat. Create a deeper detox with dry brushing Dry brushing affects the skin and lymphatic system. A gentle brushing before the sauna bath acts as a light exfoliation by opening and clearing clogged pores, removing dead skin cells, and stimulating cell renewal. This also increases blood flow and encourages the detoxification process by activating the lymphatic system. Doing deep breathing exercises while sitting in the IR sauna also helps the lymphatic system. Here you can read more about the lymphatic system and here are 15 tips on how to activate lymph flow. If you stay in the sauna too long for too short a time, you may experience detox symptoms. You might then feel tired, nauseous, and get headaches. Reduce usage and drink water. Therasage’s infrared sauna Therasage Thera360 Full Spectrum Sauna is an advanced infrared portable sauna with a full spectrum of infrared heat. The sauna provides heat from all three frequencies: near, mid, and far. Thera360 has an oversized, soft, and foldable cabin with a foldable bamboo chair and an infrared bamboo foot cushion. It is easy to set up anywhere at home and simple to fold away. It is also lightweight, energy-efficient, and can be stored in a closet or under a bed. It emits no harmful electromagnetic frequencies, which is fantastic, and is offered at an affordable price so everyone can experience this beneficial heat at home. Thera360 has a soft and foldable cabin with a foldable bamboo chair and an infrared bamboo foot cushion. It is easy to set up anywhere at home and simple to fold away. It is lightweight, energy-efficient, and can be stored in a closet or under a bed. Another very important aspect is that it does not emit harmful electromagnetic frequencies, unlike other IR saunas on the market. The sauna is offered at an affordable price so that everyone in the world can experience this beneficial heat right in their home. Therasage 360 is available in both black and white. Delivers better results with full spectrum heat Full spectrum infrared energy includes all three light frequencies: near (NIR), mid (MIR), and far (FAR). Therasage's Thera360 uses heat from all three frequencies. FAR is important for improving circulation and metabolic function. It aids in deep tissue detoxification (especially for heavy metal detox) and improves oxygen delivery to the blood and body tissues. MIR can penetrate soft tissue to a greater extent. They can help with inflammation, pain, and reduce overall healing time. NIR is absorbed just below the skin surface and promotes the skin. It supports skin renewal, cell health, wound healing, and tissue growth. In Thera360 Plus, "Tri-Lite" panels are also introduced that enhance the near infrared frequencies and add red light frequencies. Red light is visible to the eye and is most effective for use on the skin's surface. Red light occupies the end of the visible spectrum with wavelengths of 630 nm – 700 nm. Infrared light is invisible, and as the wavelength increases, from red to infrared, the frequencies also penetrate deeper into the body. The full spectrum (invisible to the eye) comes from three composite panels around the perimeter inside the sauna itself. The Tri-lite panel at the front has a red light (visible to the eye) and two NIR frequencies. Additionally, the sauna has tourmaline stones that generate an abundance of negative ions and bathe your body from every angle in gentle full spectrum infrared frequencies. Does not emit electromagnetic frequencies Therasage Thera360 Full Spectrum Sauna is free from electromagnetic frequencies (EMF). To accomplish this, Therasage uses three different methods – shielding, blocking, and harmonizing. Shielding and blocking are done with special silver-coated wire insulation in the sauna and through embedded paramagnetic piezo-earth materials. Harmonization is achieved by embedding more than 200 frequencies into a chip that generates a biofield expanding 3 meters in radius and supports the body's biofield. 15 benefits of Thera360 PLUS Infrared Full Spectrum refers to all three types of infrared, all three frequencies: near (NIR), mid (MIR), and far (FAR). Each of them has its own unique benefits. The body needs all the spectra. Infrared penetrates directly into the body and warms it from the inside, making the heat easier to tolerate. Natural tourmaline stones provide maximum heat transfer and release negative ions. “Tri Lite” red light panels with 3 frequencies in each dial. The red light panels glow red and are placed in the front inner part of the sauna. No exposure to electromagnetic frequencies (EMF), extremely low frequencies (ELF), or radio frequencies (RF). Advanced grounding technology for polarity balancing and grounding. Temperature controlled: 35-75 degrees Celsius, easy-to-use LED control, timer up to 90 minutes. Electronic control with remote. Openable pockets for easy adjustment of time and heat. Made from non-toxic, natural bamboo material. Foldable bamboo chair. Infrared bamboo foot cushion. Oversized, soft, foldable cabin. Comfortable carrying bag. Quick and easy installation and takedown. Get started with IR sauna Always drink about 3 dl of water before and after use. Place a towel over the footrest and the chair to absorb sweat and toxins and make it more comfortable, plus it’s easy to wash the towel. Start with 50 degrees Celsius for 20-30 minutes a day if you are in good health. If you have experienced similar treatments before, start with a temperature no higher than 70 degrees Celsius. If you feel dizzy or faint, stop the treatment immediately, leave the sauna, and drink water. The brain is more sensitive to heat than the rest of the body. You can put your head inside for a short time (5-10 minutes) but not continuously. Older children can try the sauna for shorter periods: 10 minutes at 40-43 degrees Celsius. If you are ill: If you have diabetes, a pacemaker, heart disease, blood disorders, or very high or low blood pressure, consult your doctor first. Do not use the sauna if you have a fever. The sauna is also not intended for pregnant women or small children. Care and cleaning It’s easy to set up and take down your sauna. You can use it in any room in your home. However, do not place it near heat sources like a stove, radiator, or open fireplace since the outer shell is made of fabric. It’s easy to take care of your sauna. The infrared frequencies kill all bacteria, and the towels you use absorb your sweat. If needed, you can use a damp cloth with a mild natural soap or essential oil to wipe your sauna – both inside and out. The sauna comes with two soft collars with zippers. You can simply swap the collars while one is in the wash with the towels. Always unplug the sauna from the power outlet when not in use. You can also get a surge protector, but it’s not mandatory. Have you tried an IR sauna? Please share your experiences and your best tips in a comment!
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18 antioxidants that protect the body against free radicals
Antioxidants are substances that counteract oxidation. A simple example of how this works is seen by cutting an apple and leaving it out for a few hours. The brown color that forms on the flesh when exposed to air is called oxidation. However, if you brush a little lemon juice on the apple’s surface right after cutting it, it takes significantly longer before it starts to turn brown. That’s because lemon is rich in antioxidants that counteract oxidation. Why are antioxidants so important? The process above is not unlike what happens inside our bodies. If we have plenty of antioxidants, our cells can protect themselves against oxidation and continue to perform their functions. Without antioxidants, we simply “rust” a little faster, and our cells find it harder to maintain their balance and vitality. When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging. Our immune system uses these radicals to attack, so they should be there but a balance is needed between the radicals and antioxidants. Equally important is trying to avoid factors that accelerate oxidation in the body, such as white sugar, smoking, excessive stress, excessive exercise, bad fats, and so on. How do we get antioxidants? Our biggest source of antioxidants comes from the diet in the form of fruits, berries, vegetables, herbs, spices, and powders. Yes, everything colorful! We always recommend everyone live a lifestyle that includes a “rainbow variety” of colorful vegetables and fruits with beautiful green, purple, blue, red, orange, and yellow shades on the plate every day. A broad spectrum of antioxidants All antioxidants have different functions in the body and work best in synergy with each other. That’s why you can’t just think, “I take vitamin C” or “I eat raw cacao, so I get all the antioxidants I need.” The body doesn’t work that way; we need a wide range of antioxidants for different purposes. So think variety and colors! Here is a list of eighteen different antioxidants so you can choose the ones that suit you best. Antioxidant vitamins & minerals Besides brightly colored raw materials, some vitamins and a mineral also function as antioxidants. Exciting! 1. Vitamin E A fat-soluble antioxidant that stops the production of cell-damaging oxidative stress in the body. Vitamin E is found in many colorful fruits and vegetables, vegetable oils, nuts, and seeds. 2. Vitamin C One of the most potent antioxidants available that helps balance our immune system and neutralize free radical molecules. Since it is water-soluble, it is not stored in the body. You need to continuously replenish it by eating vitamin C-rich foods or taking supplements. It is found in most fruits and vegetables. Vitamins C and E work together to provide extra antioxidant defense to keep you healthy. 3. Selenium A mineral and an antioxidant that plays an important role in immune system function and DNA synthesis. Selenium supports immunity because it is needed for the immune system to function properly; it is also an important nutrient to help prevent the development of viruses. Selenium also supports thyroid health. In terms of food, Brazil nuts are by far the best source of this important antioxidant. 4. Zinc Not an antioxidant but has antioxidant properties, meaning it helps protect the body's cells from damage caused by free radicals. Zinc and vitamin C work well together. Antioxidants with phytonutrients The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life. These are substances naturally found in fruit, berries, and vegetables – the pigments that give them their beautiful colors and serve as the plants' own immune system. They protect plants from radiation, pollution, viruses, bacteria, and fungi. In the human body, these phytonutrients act as antioxidants, reducing inflammation processes, activating the immune system, and strengthening the body's natural detoxification system. So we want a lot of it, and we get it by eating plenty of vegetables, fruit, berries, and sprouts. 5. Beta-carotene A well-known and important antioxidant that, among other things, supports eye health. Carrots, pumpkin, sweet potatoes, and dark green leafy vegetables like spinach are rich in the antioxidant beta-carotene, which our bodies convert into vitamin A. 6. Carotenoids Yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, and oranges. Remember that green leafy vegetables are also rich in carotenoids, but the yellowish color is hidden by the green chlorophyll, as in spinach, broccoli, cruciferous vegetables, and freshwater algae. 7. Astaxanthin An effective antioxidant belonging to the carotenoid group, found among other places in algae. Many have become aware of this antioxidant, especially as it seems to have positive effects on inflammation and cardiovascular diseases. 8. Lycopene Another well-known carotenoid containing red plant pigments found in tomatoes and watermelon, but also in grapefruit and papaya. Heating tomatoes, such as in tomato sauce, has been shown to increase lycopene, which is good for the prostate. 9. Resveratrol A powerful polyphenol with many health benefits. It protects against heart disease, can lower cholesterol, and supports healthy blood sugar or insulin levels. Resveratrol tends to concentrate mostly in the skins and seeds of grapes and berries. It naturally occurs in the skin of red grapes, blueberries, cranberries, and lingonberries. 10. Quercetin A plant pigment and a flavonoid naturally found in fruits, vegetables, and plants. It is now also a popular dietary supplement. Quercetin has been used for decades to support the immune system and respiratory organs. Quercetin has been linked to improved exercise performance, reduced inflammation, and regulation of blood pressure. 11. Anthocyanin A member of the flavonoid group. The best sources of anthocyanins are berries with blue, purple, and dark red plant pigments such as blackberries, blueberries, cranberries, raspberries, cherries, strawberries, grapes, and blackcurrants. Acai is also a source of anthocyanins. There are studies suggesting that anthocyanins can help prevent cardiovascular diseases. It is possible that they counteract unnecessary aging in the skin and other parts of the body and protect the nervous system. 12. Curcumin A very powerful anti-inflammatory substance that most people today know is found in the orange, wonderful turmeric. Turmeric can help manage chronic diseases such as inflammatory bowel disease. 13. Catechin A type of flavonoid called EGCG (epigallocatechin gallate) is a well-known antioxidant in green tea that protects molecules and cells from free radicals. They give the tea its mild astringency. Matcha tea contains a lot of catechins. 14. Sulfides Sulfides (sulfur) are found in white plant pigments such as in onion, cauliflower, and garlic. 15. Sulforaphane A sulfur-rich compound found in cruciferous vegetables like broccoli sprouts, broccoli, Brussels sprouts, cabbage, cauliflower, and kale. It has been shown to provide powerful health benefits. Sulforaphane is said to have a unique ability to promote cells’ antioxidant capacity and defense system against harmful substances and pathogens, helping to protect DNA. Super antioxidants 16. Coenzyme Q10 An antioxidant that our body produces naturally, important for cell growth and repair. It is a fat-soluble vitamin-like substance. Levels naturally decrease as we age, and it has become a popular supplement for both heart health and energy production because it plays an important role in generating energy in the cell’s power plants (mitochondria). 17. BioPQQ Pyrroloquinoline quinone disodium salt (PQQ) is a compound naturally found in soil and certain plant-based foods and is believed to help form new mitochondrial cells. It also has antioxidant properties and is said to counteract inflammation. PQQ and CoQ10 are often combined in supplements to boost energy levels. 18. Chaga A mushroom worthy of mention when talking about antioxidants. It actually has one of the highest ORAC values of all foods. ORAC stands for “oxygen radical absorbance capacity.” The higher the ORAC value, the better a food’s ability to protect the body from free radicals. This means that chaga mushroom is one of the best sources of antioxidants, with an ORAC value of 146,700. Chaga has been used as traditional medicine in Northern European countries and Russia for hundreds of years. In animal studies, this mushroom has helped strengthen the immune system by increasing the production of certain immune cells, including interleukin 6 (IL-6) and T-lymphocytes. These substances help regulate the immune system and ensure the body fights off all invading bacteria and viruses. Remember! Diet is always the most important. We offer supplements and nutritional powders because they are needed today with all the depleted soils and the chemicals we ingest daily, but they can never replace a nutritious, healthy diet. We therefore always recommend a healthy combination.
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11 simple tips on nutrition for optimal health
Here we share tips suitable for most people who want to change their diet to a healthier level. No diet fits everyone, that is something we have learned. But regardless of which diet you follow, there are certain things you can do to elevate yourself to a healthier level. What should we be careful about? 1. Limit white sugar Limit or completely remove white sugar. It’s easy to understand that soda, candy, cookies, and pastries are not good for us and provide no nutrition at all. But even things that turn into unnecessary sugar in the body like white flour, white bread, pizza, white pasta, boiled white rice, corn, conventional juice, and conventional yogurt need to be limited. This causes blood sugar to rollercoaster, which is hard on the body, regardless of age. 2. Avoid gluten Gluten should mostly be avoided. Sourdough bread made from, for example, rye is fine in moderate amounts. Organic grains like quinoa, millet, brown rice, buckwheat (an herb) are preferable. These grains are best soaked overnight before cooking; they become easier to digest and much tastier. 3. Limit dairy products Limit or remove certain dairy products from your daily diet. Choosing lactose-free is not enough; it’s better to remove dairy products entirely because casein is not good for most people. If you want dairy, goat and sheep products are usually easier for the body to handle. Cow products are harder to digest, and drinking milk is not recommended. If/when you choose dairy products, choose organic. 4. Minimize animal protein Limit animal protein to wild fish, game meat, or white organic meat a few times a week at most. Remember this is not only good for you but also for the animals and the environment. Preferably avoid red meat and cold cuts entirely as they contain many additives that are not good for the body. If you want to eat eggs, that’s up to you and depends on how you feel afterward. You can tell how you feel about what you eat about 2-4 hours after the meal. If you are vegan, make sure you get good protein from other sources like legumes, nuts, and seeds as well as plenty of vegetables. What can we eat a lot of? 5. Vegetables – eat the rainbow Let most of your diet be vegetables; fresh, raw, steamed, and oven-baked vegetables as well as sprouts, seaweed (sea vegetables), and herbs, both fresh and dried. Eat all the colors of the rainbow every day on every plate. Vegetables work for everyone regardless of age or diet. Also enjoy raw grated root vegetables or cooked root vegetables that have cooled down, such as sweet potatoes, potatoes, rutabaga, beets, or carrots. If they cool first, they don’t turn directly into sugar in the body. Beetroot juice is also good as it supports healthy blood pressure. 6. Fruit & berries Feel free to eat two servings of fruit and/or berries a day; if you find it benefits your health positively, eat more. But keep an eye on your blood sugar to make sure it’s not negatively affected. Fruit and berries are very positive, full of vitamins and phytonutrients, but if you are sensitive to fructose, very sweet fruit can be hard to handle. Berries work well for most people. 7. Legumes, grains, seeds & nuts Enjoy fiber-rich legumes, seeds, and nuts such as sesame seeds, sunflower seeds, pumpkin seeds, peas, beans, lentils, almonds, and other nuts like walnuts and pine nuts. If you follow Paleo, legumes are excluded, but the choice is yours. All seeds, nuts, and legumes (except some like lentils and cashews) are best soaked overnight before eating or cooking; they become easier to digest and much tastier. You shouldn’t eat large amounts of nuts as they can be hard to digest, so the best is a moderate amount. 8. Pure water, herbal tea & green juices Drink pure water, water with lemon or lime. Other ways to enrich your water can be with cucumber, vegetables, berries, goji berries, chia seeds, citrus fruits. Drink herbal tea, green tea, white tea – choose organic. Green juices provide that extra super nutrition. If you can’t make cold-pressed juice at home or buy it nearby, choose a greens supplement instead. If you like coffee, drink it in moderation and choose organic or pesticide-free, preferably from coffee roasters who roast the coffee themselves and know its origin. These are now available everywhere. 9. Fatty acids Eat good, pure fatty acids. Algal oil for Omega 3 (EPA, DHA). Other good oils are olive oil which provides Omega 9, flaxseed oil & hemp oil which provide Omega 3, 6 & 9. There are also special oils like black cumin oil and pomegranate oil that are good for many things. Coconut oil is a good oil for frying and cooking. 10. Take supplements We don’t always get enough vitamins and minerals from our diet. Then supplements can be an excellent idea. The name says it all; it’s meant as an extra addition alongside our diet, not a replacement. It’s also a very good idea to take supplements when you are on medication or birth control pills to replace the deficiencies they create in the body. 11. Mini fasting Try taking breaks from food, like a small fast one day a week or more. It’s simple: no food after 6:00 PM and before 12:00 PM the next day. This gives the body a chance to recover. Note that if you have tired adrenal glands (chronic fatigue syndrome), this is not always good, and it may be better to eat a little and often. You shouldn’t get shaky but feel energized. Remember: of course, we can all make exceptions now and then. It’s just as important to relax, feel happiness, and connection as it is to eat healthily. So if you end up at a dinner where the food isn’t what you would have chosen, you can handle it too! It’s what we do every day that affects us the most. We are here if you have any questions. Warm regards, Rahima
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7 simple tips to support your well-being during the winter
During the winter, it can be especially important to take care of yourself. If you often get sick and feel tired, it might be time to support your system. Here we offer simple tips that are possible for all of us to adopt. 1. Get plenty of nutrients Choose good, real food like easily digestible protein, healthy fatty acids, all kinds of vegetables, sprouts, seaweed, berries, fruit, fiber, herbs, and spices. The easiest trick is to make sure you have a rainbow on your plate at every meal. A healthy gut flora is the foundation of health. 2. Go outside every day in daylight We need daylight every day. Don’t wait until it’s dark outside, which happens early at this time of year. Go out and take a walk in the morning! You support your body with the choices you make every day. 3. Dry brush your body every morning Dry brushing helps the lymphatic system release impurities and stimulates the circulatory system. It also gives beautiful skin and feels wonderful. Make it a relaxing mini ritual in the shower every day. 4. Move your body Yes, it’s nothing new—we need to exercise every day. We need to get both circulation and energy moving in the body through walks, stretching, muscle training, and getting your heart rate up every day. Find exercise that suits you and makes you happy. 5. Create a home pharmacy In your “home pharmacy,” you can keep certain supplements and herbs that can shorten the process if you get sick and support your body in keeping viruses and bacteria away. Here are some tips on supplements that help with colds, flu, stomach bugs, etc. Vitamin D (during the winter months) Zinc Vitamin C Lactic acid bacteria (Probiotics) Oregano oil Olive leaf Elderberry Garlic Propolis as a nasal spray or liquid Ginger as a supplement or fresh with lemon and honey Medicinal mushrooms like Chaga and Reishi 6. Reflect on your day every evening Take 5 minutes each evening to reflect on your day. Start from the moment you are in and go back through the whole day all the way to the morning, noticing everything you are grateful for. Gratitude encourages healthier choices and reduces stress. 7. Turn off the lights by 10:00 PM for deeper sleep Listen to an audiobook, a podcast, calming music, or do a meditation. Start your evening routine early enough so you can turn off the lights by 10:00 PM. Make sure your bedroom is dark and cool, so you sleep better.
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7 effective tips to shorten your cold
Colds, viruses, and flu are especially easy to catch in winter. If you get sick, what can you do to shorten the process? There are certain things that actually make a difference; here we share our seven best tips. 1. Clean food During illness, clean food is more important than ever to support the body's process. The body is on the battlefield, "fighting" the virus. We can provide it with ammunition such as vegetables in all colors and forms, sprouts, algae, berries, fruit, fermented vegetables, herbs, and spices. If you eat less or only want fruit for several days, you help the body focus on eliminating what shouldn’t be there. It’s no problem to have less appetite for a week or two while the body is working hard. Indulge in spices with antiviral properties like garlic, thyme, sage, oregano, rosemary, and horseradish. Drink lemon water, optionally with ginger. Eat honey, preferably in tea or by the spoonful with freshly squeezed lemon juice. We only offer cold-pressed honey that has not been heated; that is absolutely the best. Make or ask someone to make a soup. Equally important is to avoid sugar and processed food. 2. Plenty of fluids Make sure to drink plenty of fluids, especially important when you have a fever. Choose pure water with or without lemon or lime, herbal teas, green tea, and chaga tea. There are many herbal teas with different properties. Herbal teas like peppermint, elderflower, thyme, ginger, eucalyptus, and cinnamon are especially beneficial during a cold. 3. Rest and Sleep The body needs extra rest and sleep to have enough energy to kill viruses and bacteria. So if you have a fever, you need to rest a lot. A wet and cold towel can help you relax when you have a fever. Make sure you wear breathable clothes and preferably wool socks. 4. Air out your home Air out your home and let in fresh air every day, especially in the bedroom. If possible, it can be nice to put your pillows outside in the cold for a while, especially if you have a fever; a cool pillow feels good. 5. Fresh air When you feel well enough to take a short walk, do it; fresh air strengthens our lungs. Take a walk in nature if you can and take deep breaths. 6. High-quality supplements Supplements and herbs that support during colds, flu, and viruses: Oregano oil or Olive leaf extract – two fantastic herbs that support the body during illness or as needed throughout the year. Garlic – as we all now know, garlic is rich in allicin. Bees’ own "antibiotic" that defends them against bacteria, fungi, and viruses. Elderflower – supports the body during colds as it contains a substance that blocks the virus’s entry into the cell. Vitamin D – during ongoing illness, you can take 2500-5000 IU per day depending on how sick you are. Zinc is an important mineral with antioxidant properties that needs replenishing during viral illness. If you have had COVID and lost your sense of taste, take zinc. We also have some supplements with both vitamin D, zinc, and other ingredients in one tablet. One from Garden of Life that also contains Quercetin and consists of small tablets for those who find capsules hard to swallow. And one from Enzymedica with vitamin D, zinc & elderflower plus vitamin C. Vitamin C in supplement form or as berries. Camu Camu is fantastic. During ongoing illness, you can take 1000 mg of vitamin C up to four to six times a day. Very important during viral illness. Lactic acid bacteria (probiotics). A happy stomach plays a crucial role in well-being and supports the immune system during illness. 7. Use essential oils If you suffer from nasal congestion or cough, you can inhale essential oils in a cold remedy steam bath. It’s an old proven home remedy that works. 1. Add a few drops of essential oil to boiled water in a pot; add the drops when the water is just freshly boiled.2. Inhale the steam under a towel.3**. NOTE** It is important to keep your eyes closed the whole time as it otherwise stings badly. Essential oils suitable for this are peppermint or eucalyptus. You can also use essential oils in an aroma lamp, diffuser, or a humidifier like Humio in the bedroom. This helps freshen the air and supports breathing. Most essential oils work here depending on what you want. Lavender provides relaxation and calm. Eucalyptus opens the airways. This herb relieves headaches and eases colds. Rosemary purifies the air and strengthens concentration. Cedar oil reduces stress. We wish you a nice, healthy winter! Please comment if you have more tips or questions.
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7 smart tips for a stronger body and mind
Here we share 7 tips we can all use to support our health. 1. Nutrition for the immune system Our bodies need basic nutrition to function well. At Glimja, we often say: “Diet is the most important!”. Cook your own food at home as much as you can with nutritious, genuine, and pure ingredients. Fill up with the colors of the rainbow from vegetables every day! The compounds that give vegetables, fruits, and berries their beautiful colors are called phytochemicals or phytonutrients. In the human body, these substances act as antioxidants; they reduce inflammation and support the immune system. You can easily make nutritious smoothies or juices. This is a real energy boost rich in vitamin C and chlorophyll – exactly what the body needs to build itself up for new challenges. Smoothie for an energy boost – 2 servings: 4 green kiwis 1 medium avocado 2 handfuls of baby spinach 2 capsules of camu camu extract (open the capsules and pour in) 1 tsp wheatgrass juice powder or barley grass juice powder or another lovely green 5 dl water Cut the kiwis and avocado and scoop out the flesh. Put together with the remaining ingredients in a blender and mix to a creamy consistency. Drink for breakfast or as a snack. 2. Adaptogens for strength and balance There is a class of herbs called adaptogens, which means they help the body adapt to both physical and mental challenges. Adaptogens have been used by cultures around the world for thousands of years. Today, we have access to the world’s most powerful herbs of this kind. At Glimja, we like to consume adaptogens and see it as a prerequisite for feeling great and living as long as we can. 3. Home pharmacy when viruses and bacteria strike When a cold hits, for you or someone else in the family, it’s good to have natural supplements and herbs on hand that can shorten recovery time and relieve symptoms in the meantime. Some of our favorites are garlic, olive leaf extract, oregano oil, elderberry, vitamin C, vitamin D, and zinc. 4. Sleep Sleeping is super important for our immune system. During the night, all the body’s systems cleanse and recover, which increases the chances of resisting viruses, bacteria, and stress during the day. 5. Movement Perhaps the most important thing for the immune system is regular and joyful movement. Overexertion has the opposite effect; but challenging yourself moderately and reminding your body that you’re alive 2-4 times a week is one of the best things you can do to kick-start the body’s circulation, cleansing, and energy production. Jump on a trampoline, dance, do yoga, run, climb, play sports, or go to the gym – do it regularly and your body will thank you. 6. Sunlight and fresh air When we enter dark periods in the Nordic countries, it can be easy to forget how good it is for us to be outdoors and breathe fresh air – and not least to take in natural light. People who spend large parts of their days outdoors generally feel better both physically and mentally than average. If you, like us here at Glimja, have a sedentary indoor job, try to take at least one walk, or why not do a workout, outdoors every day. 30 minutes of daylight can work wonders for a tired brain. 7. Socialize, rest, and enjoy Our “rest and relaxation system” needs as much stimulation as our other systems. Eating well together with family or friends, socializing, laughing, talking about important things, giving or receiving massage, meditating, spending time in nature, etc., are all different ways to activate this system and access the restorative hormones and neurotransmitters released when we feel good and safe. This in turn supports both our immune system and our ability to work, learn, and be creative. Do you have more good tips? Please share them in a comment!
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9 natural ways to use essential oils for colds
We at Glimja love essential oils. We have them in our Humio, in aroma lamps, in skincare, in steam baths, and in the bath. Essential oils have many uses and each has its unique quality and gift. With a small home pharmacy of essential oils at home, you can get natural support during a cold and enjoy their fantastic scents. Here are 9 hacks we think help best. 1. Cold steam bath for stuffy noses and cough This is an old proven home remedy that works. Essential oils suitable for this are peppermint, eucalyptus, and ginger. Add a few drops of essential oil to boiled water in a pot; they should be added when the water is just freshly boiled. Breathe in the steam under a towel. Note: it’s important to keep your eyes closed the entire time as it otherwise stings badly. A few minutes under a towel morning and evening provides relief. 2. Rub the chest for cough If you have a sore throat or develop a cough, you can rub the chest and upper back with essential oils diluted in oil. It opens the airways and refreshes. Ingredients 2 dl olive oil, coconut oil, jojoba oil, sesame oil, avocado oil, or almond oil. 20 drops of eucalyptus oil open the airways (use only 4 drops for use on small children). 20 drops of peppermint oil (not for small children). 10 drops of essential rosemary oil (not for small children). Mix everything in a dark glass jar with a lid, store in a cool place. 3. Rub black cumin oil on the chest Yes, it’s not an essential oil but we included it as a bonus since the scent is almost as potent as an essential oil. Massage diluted or pure black cumin oil directly on the chest. Feel free to place your hands over your nose and breathe in the aroma. The scent of the oil is said to relax muscles and is soothing for troublesome coughs and strained breathing. 4. Gargle tea tree for a sore throat or when a cold is coming on Tea tree is antibacterial and antiseptic. Perfect for clearing the throat of harmful agents. Fill half a glass with water and add 3 drops of tea tree oil, stir. Gargle a couple of times. Spit it out! Take another sip and swish around in your mouth. Spit it out! 5. Gargle lavender for a sore throat Lavender is calming and antibacterial. It works excellently when you have a sore throat. Mix 3 drops of lavender oil in 3/4 glass of water and stir. Gargle with the mixture to soothe a sore and tender throat. Spit it out! 6. Relaxation at bedtime Sleeping and resting is important when you have a cold, but it’s not always easy. Lavender can help you with its calming and relaxing properties. Drop 2-3 drops of lavender oil on a tissue and place it on your pillow so you can breathe in the scent. 7. Relieve headache with peppermint and lavender If you have a headache, you can rub a homemade herbal salve on your temples. Peppermint relieves headaches and eases colds. Lavender is calming and relaxing. Ingredients 1/2 dl coconut oil 1 teaspoon shea butter or cocoa butter 10 drops of essential peppermint oil 1 drop of essential lavender oil Place coconut oil and shea butter or cocoa butter in a water bath and gently melt until liquid. Add the essential oils. Pour into a small glass jar and let cool. Use a little of the salve on your temples. 8. Soothing bath with eucalyptus and peppermint Add a few drops of eucalyptus and peppermint to the bath for colds or breathing difficulties. Of course, you can use other essential oils depending on what you are after. For example, if you want more energy, choose rosemary (not for pregnant women). If you don’t have a bathtub, make a foot bath. 9. Cleanse the air with a room spray Make a scent spray with water and essential oils and spray in the room to cleanse the air and keep germs away. It freshens the air and supports breathing. Add 1-2 dl water and 20 drops of any essential oil into a spray bottle. Shake the bottle well before each spray. Essential oils good for this include peppermint, lavender, cedar, rosemary, lemon. But most work depending on what you want. Rosemary purifies the air and enhances concentration. Cedarwood reduces stress. Bergamot counteracts fatigue and creates a lighthearted atmosphere. Lemon revitalizes and sharpens the mind. Things to consider with essential oils Pure essential oil is very concentrated and should never be applied directly to the skin. Do not use during pregnancy unless you know the oil is suitable for pregnant women. Do not use on children under 3 years. Always keep them out of reach. Do you have questions or other great tips on how to use essential oils? Feel free to share in a comment!
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6 ways to use medicinal mushrooms in everyday life
Are you wondering how you can use beneficial mushrooms in your everyday life? Here are six different ways we at Glimja use medicinal mushrooms in our daily routines. Famous medicinal mushrooms are Chaga, Reishi, Cordyceps, Lion's Mane, Shiitake, and Maitake. Feel free to read more about them in this blog post. 1. Mushroomtea Traditionally, various peoples have made tea from the most well-known mushrooms for hundreds of years. Brewing your own tea with chaga or reishi can be a cozy habit – especially if you have picked them yourself in the forest. If you don’t feel like going out to look for Chaga, we have ready-made powder. Tea with dried Chaga powder (not extract)*: Use 1-2 level teaspoons per 0.5 liters of water. Heat the water to 80-90°C (just below boiling) and pour into a thermos. Let it stand for at least 1 hour. It can preferably be left overnight (7-8 hours) to steep properly. Or put it directly in a tea strainer in your cup and wait a while. You can dry and reuse the grains as long as they release color. For a more flavorful tea, you can mix in fresh ginger, goji berries, or other herbs and let them steep together with Chaga in a thermos. Facts about heating tree fungi *Both Reishi and Chaga belong to the family of tree fungi. They have a structure that is practically impossible for our digestion to extract anything from in their raw form. But when heated in water, many active substances are released that are beneficial to us. Therefore, you need to follow the instructions above if you buy dried chaga powder. However, Reishi_extract_ and Chaga_extract_ powders are already extracted, so you can just mix them into your smoothie or food directly and enjoy. It is a more expensive product as it has undergone several preparation steps. 2. Mushroomlatte A modern twist on the classic latte is to make a "latte" with medicinal properties. If you like coffee, you can mix mushroom extract into your regular coffee, or use one of Four Sigmatics fine powders. If you want to avoid coffee, you can just as well mix your mushrooms in hot chocolate, turmeric latte, or another tasty hot drink. Recipe Queen & King Latte, 2 servings 6 dl hot boiled water2 tsp chaga extract powder1 tsp reishi extract powder1 small piece fresh red chili1 piece fresh ginger2 tbsp coconut oil1/2 dl cocoa powder; if you can't tolerate cocoa, you can choose carob powderHoney, stevia, or coconut sugar for sweetening to taste Instructions: 1. Boil water2. Add chili and ginger and let steep on simmering heat for 10-15 minutes.3. Strain out the spices and pour the liquid into a blender.4. Add the remaining ingredients and blend on high until you get a smooth and creamy drink.5. Serve immediately! 3. Mushroom smoothie In health circles, smoothies are always an easy solution for most things. The same goes for various mushroom extracts. Add 1/2-1 tsp mushroom powder (extract) to your favorite smoothie for an extra immune-balancing boost. Mushroom tea can also be used as a base in a smoothie instead of water. Chaga Coffee Milkshake Recipe, 1 serving 1 frozen banana1 dl natural cashews soaked overnight1 dl organic coffee (room temperature)1 tbsp coconut sugar or two pitted dates1 dl unsweetened almond milk1 tbsp cocoa powder (or carob)1/2 tsp real vanilla powder or vanilla extract1 tbsp coconut oil1 tsp chaga extract Instructions: 1. Blend everything in a blender.2. Pour into a nice glass or two smaller ones.3. Feel free to top with mint leaves. 4. Mushroom Chocolate Mushrooms pair well in flavor with cocoa, especially if you also add a tart berry powder; it makes superb homemade chocolate. You can make your own raw food chocolate or chocolate balls. Reishi Chocolate Balls Recipe 15 dates1 dl cashews1 dl walnuts2 tablespoons powder of reishi1 tablespoon water1/2 dl cocoa powder2 tablespoons honeyExtra cocoa for rolling Instructions: 1. Start by soaking the dates and cashews separately for ten minutes.2. Then blend cashews, walnuts, and dates in your food processor until combined.3. Now add water, honey, cocoa, and reishi and blend again until you get a smooth consistency.4. Place the mixture in the refrigerator for 30 to 60 minutes to firm up.5. Then use a tablespoon to scoop out the mixture and roll it into a ball.6. Roll the ball in, for example, cocoa powder or hemp seeds.Enjoy immediately or store them in the fridge. They can also be frozen for up to 3 months. 5. Mushroom Ice Cream Or why not make your own homemade ice cream with mushrooms. The best results come with an ice cream maker. Recipe Golden Ice Cream 1 dl cashews1 can full-fat coconut milk2 teaspoons vanilla extract8-10 dates2 teaspoons or 2 capsules (open and use the powder inside) of any mushroom such as Cordyceps, Chaga, Reishi, or Lion's Mane.3 tbsp cocoa powderTopping: 1 tbsp cacao nibs or other favorite topping Instructions: 1. Start by soaking the dates and cashews separately for ten minutes.2. Then blend all ingredients at high speed for a full minute, or until the ice cream is silky smooth. You want to make sure there are no lumps.3. Then pour the mixture into an ice cream maker and let run for 30-45 minutes, or until the ice cream sticks to the paddle.4. You can either enjoy the ice cream immediately as soft serve or freeze for about 4 hours and scoop to serve.5. Top with cacao nibs or bee pollen. 6. Soup / Broth / Stews / Seasoning More traditional in Chinese cooking is to use a mushroom as a base for a soup or broth. You can also season stews and other dishes with medicinal mushrooms, which naturally add umami flavor to dishes while providing the mushrooms' nutrients. Recipe Mushroom Soup, 6 servings 1.8 liters vegetable broth1/4 dl balsamic vinegar3 tbsp white miso paste4 bags green tea500 grams shiitake mushrooms4 dl chopped cabbage2 dl chopped spring onion2 tbsp Asian sesame oil4 garlic cloves, chopped6 tbsp chopped fresh coriander Instructions: 1. Place broth, vinegar, and miso paste in a saucepan and mix well.2. Remove the labels from the tea bags and put them into the broth mixture.3. Slice mushrooms and3. Add the sliced mushrooms and chopped cabbage, spring onion, and garlic and toss with tongs until everything is coated with the broth.4. Cover with a lid and simmer on low heat for 2 to 2 1⁄2 hours, until the mushrooms and cabbage are completely tender.5. Discard the tea bags.6. Spoon into bowls. Drizzle 1 tsp sesame oil over each bowl and sprinkle with 1 tbsp coriander. Food for thought Medicinal mushrooms are adaptogens that work to increase the body's ability to adapt to various forms of physical, mental, chemical, and biological stress as well as changing situations. Adaptogens help create a state of balance in the body and make the body more adaptable. So enjoy these mushrooms! Do you have more tips on how to enjoy super mushrooms? Share in a comment or ask a question and we will answer! Wild Siberian Chaga from Dragon Herbs
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Magnesium for better recovery and sleep
This is an article written by Pureness. There are several minerals that are especially important for your body's functions. Magnesium is definitely one of them! Magnesium is used in more than 300 different enzymatic reactions in the body and therefore affects many different functions. Magnesium helps the body's muscles and cells recover after exercise. The mineral can also reduce fatigue, relieve PMS, and lower the risk of depression. In this article, you can read more about magnesium and why it is important. We explain some common symptoms of magnesium deficiency and clarify how you can best get enough magnesium! Why is magnesium important for recovery? Magnesium affects the nervous system and has, among other things, the task of helping your muscles relax. Therefore, your body needs magnesium to recover both mentally and physically. When you are stressed or expose your body to physical strain, magnesium levels in the body decrease. So if you train hard, your need for magnesium may be higher than for less active people. Magnesium helps your body with: ✅ Recovery✅ Sleep✅ Bone structure✅ Muscle function✅ Nervous system✅ Heart and blood pressure Magnesium deficiency Some people have magnesium deficiency simply because they do not get enough of the mineral through their diet. But magnesium deficiency can also be due to the intestines not being able to absorb magnesium. If you feel tired or weak, have headaches, nausea, irregular heartbeat, or often get muscle cramps, it may be due to magnesium deficiency. There is also a connection between type 2 diabetes and magnesium deficiency. If you are concerned about your magnesium levels, you can ask your doctor for a blood test. Symptoms of magnesium deficiency ✅ difficulty sleeping✅ fatigue/weakness✅ depression/anxiety✅ heart problems✅ muscle cramps✅ high blood pressure✅ PMS✅ constipation✅ osteoporosis (brittle bones)✅ irregular heartbeats Magnesium supplements Modern agriculture has resulted in increasingly mineral-poor soil, which in turn results in increasingly mineral-poor foods. Therefore, a magnesium supplement can be a good complement to the diet. The daily recommended intake for adults is 280 mg for women and 350 mg for men. Taking too much magnesium can cause diarrhea. Are there different types of magnesium? Magnesium comes in different forms. Studies have shown that easily soluble forms of magnesium such as magnesium taurate and magnesium malate are more easily absorbed by the body. The magnesium forms -taurate, -malate, and -glycinate are also especially gentle on the stomach. There are several foods naturally rich in magnesium. If you do not want to take supplements – make sure you get enough from your diet. Here are some examples of magnesium-rich foods: • Beans and lentils• Dark green leafy vegetables• Nuts and seeds• Avocado• Dark chocolate• Whole grain products There are foods and drinks that hinder or reduce the body's ability to absorb magnesium and that cause the mineral to be expelled faster. If you are worried about your magnesium levels, you might consider reducing these: • Coffee• Soda• Too much salt or mineral-poor salt• Sugar• Alcohol• Dairy products Magnesium and exercise Magnesium contributes to the body's energy metabolism and muscle function. Research also shows that the mineral affects oxygen uptake, energy production, and electrolyte balance. Therefore, it can be beneficial for those who lead an active life to have good magnesium levels. Researchers who have studied the importance of magnesium in connection with exercise have seen that magnesium is involved in many processes that affect muscle function. According to studies, lactic acid, which arises during exercise, can be reduced by up to 150 percent with increased magnesium levels. At the same time, glucose levels can increase by over 300 percent. Both are factors that enhance performance! Pureness Evening Magnesium, 120 capsules Pureness Triple Magnesium, 120 capsules About Pureness Pureness wants to offer smart nutrition in various forms, always with the best effect and highest quality. They source the purest nutrients from the very best producers, and what grows in the Nordic region they harvest in the Finnish wilderness. Pureness products are always tested for quality and purity, both in their own and independent laboratories. They deliver well-thought-out, effective products without unnecessary additives. Pureness offers a range of fine products. This is an article written by Pureness.
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Liposomal supplements: Benefits, drawbacks & tips
Liposomal supplements have increased in number in recent years and become very popular. Here we explain what the word liposomal means, the advantages and disadvantages, who it can be good for, and what you should consider when choosing a liposomal supplement. A lipo-what?? Liposomes are microscopic fat particles made up of special molecules called phospholipids. Phospholipids resemble the membrane that surrounds every cell in the body and either allow or prevent the absorption of a substance into the cell. Many years ago, researchers discovered that these liposomes could be filled with vitamins or medicine to more easily deliver the substance to the body's cells. Liposome technology protects these vitamins from breakdown and delivers the nutrients directly into the cells. There are many scientific studies showing the benefits of liposomal vitamins; such as improved absorption, reduced stomach discomfort, and higher concentrations of the nutrient in the bloodstream and inside cells. What are the benefits of liposomal dietary supplements? The benefits of liposomal supplements are many according to the researchers and manufacturers who work with them. Here are the most central: High bioavailability and absorption; meaning a larger portion of the nutrients in the supplement is delivered to and can be used by the body's cells. Protects nutrients from the harsh environment in the gastrointestinal tract. Liposomes are effective for delivering both water-soluble and fat-soluble nutrients, e.g., vitamin C (water-soluble) and vitamin D (fat-soluble). Liposomes in liquid form are good if you have difficulty swallowing capsules. They provide the same effect at a lower dose compared to traditional supplements. Are there any disadvantages to liposomal dietary supplements? It’s not all gold and green forests – there are some disadvantages to liposomal supplements as well. These are: Higher costs; manufacturing liposomes is expensive, so these supplements cost more. The manufacturing process is difficult and not all supplements are made the same way. Therefore, quality, stability, and particle size can vary among manufacturers and affect the effectiveness. For this reason, we at Glimja are very careful in our choice of manufacturers and only sell the most effective and purest supplements we can find. Honestly, the liquid liposomes don’t taste very good. This can be a challenge if you are sensitive to that. A solution can be a liposomal supplement in capsule form, which has also started to appear from, for example, Holistic and Dr. Mercola. Which nutrients are especially good to take liposomally? In fact, liposomes can be used to deliver almost any nutrient. But there are certain substances that have become especially popular to take in this form. Either because it can be good to have larger doses of a certain substance or because it can be difficult to get it into the blood or into the cells by other means. The most common liposomal supplements are: Vitamin C: One of the first liposomal supplements to come on the market and one of the most popular. It can be excellent if you want to get large doses of vitamin C. The advantage of liposomal vitamin C is that you get higher absorption and a lower risk of a laxative effect compared to, for example, pure ascorbic acid. Vitamin D: The absorption of vitamin D can vary from person to person with traditional supplements. If you want to ensure good absorption or have a great need to replenish the body's stores, liposomal vitamin D can be a solution. Glutathione: One of the body’s most important antioxidants, but difficult to take as a supplement because it is not easily absorbed through digestion. With liposomal glutathione, you bypass that problem and the body can get extra of this substance when needed. Alpha-lipoic acid (ALA): Another key antioxidant that can be difficult to get effectively through traditional supplements. In liposomal form, ALA is delivered directly to the body’s cells. Curcumin: Curcumin is an extract of turmeric that has become more and more popular as knowledge about this herb’s effects has increased. Liposomal Curcumin is a very concentrated and direct way to get this substance into the cells. **Coenzyme Q10: **Our need for the fat-soluble antioxidant and coenzyme Q10 increases as we get older. Liposomal Q10 guarantees absorption of this important nutrient. Vitamin B12: If you have a B12 deficiency, you may need an extra effective supplement in somewhat larger doses for a period to reach normal levels. B12 is also a substance whose absorption varies between individuals. Then liposomal B12 can be a good solution to ensure absorption. Who are liposomal dietary supplements good for? A liposomal supplement is worth considering if you: Know that you have low nutrient levels or extra need for a certain substance. Have difficulty swallowing capsules or pills. For some reason have low nutrient absorption (e.g., with stomach problems or burnout). There are also specific occasions when a liposomal supplement can be good. For example, during cold seasons you might want to take a mega dose of vitamin C. What should I consider when choosing a liposomal supplement? The first thing you should think about is whether you need a certain nutrient specifically in liposomal form. It is a bit more expensive and in some cases a bit more cumbersome to take if you take them in liquid form because they need to be refrigerated after opening the bottle. But as we mentioned, they are usually very effective. Therefore, we recommend liposomal supplements for special occasions, when you need extra or extra fast absorption of a certain substance, and traditional supplements for your other needs. As mentioned above, quality is also important when it comes to liposomal dietary supplements – just like with all other supplements. So buy a brand you trust from a store you trust – for example, Glimja! ;). Feel free to ask our nutrition experts if you are wondering which supplement might be right for you!
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Seaweed: Nutritional Benefits and 7 Easy Recipes
Seaweed is an excellent source of micronutrients including folate, calcium, magnesium, zinc, iron, and selenium, and it is a very good source of iodine. Seaweed thus supports the thyroid, as iodine is used by the thyroid to synthesize hormones. Additionally, kelp also contains tyrosine, an amino acid that also contributes to the production of thyroid hormones. Seaweed promotes digestion. Kelp is a fiber-rich food, an important nutrient that plays a central role in digestion. In particular, increased fiber intake can help prevent constipation. Seaweed is also said to lower cholesterol levels and stabilize blood sugar levels. Seaweed contains 85% less sodium than table salt. It gets its salty taste from minerals like potassium and magnesium, making it a healthy salt alternative. Common questions about seaweed Aren't algae and seaweed the same thing? The term algae refers to plants that live underwater. This includes everything from microalgae to seaweed and kelp (macroalgae). Algae live in both freshwater and seawater, whereas what we call seaweed only refers to algae living in seawater. Seaweed refers to several species of macroscopic, multicellular marine algae, certain types of red, brown, and green algae. Simply put, they can be divided into green, red, and brown algae. Green algae such as sea lettuce, sea salad, luva, and dunaliella salina. Brown algae like kombu, arame, kelp, wakame, and hijiki, bladderwrack and knotted wrack. Kelp refers to the dried and ground kombu. Several Swedish algae are also edible, including knotted wrack, which grows in calm sea areas. Red algae such as dulse and nori. Blue-green algae include spirulina, AFA algae, and chlorella. Why is seaweed so nutritious? Seaweed contains a unique combination of all 56 vitamins, minerals, electrolytes, and trace elements essential for human health, absorbed directly from sunlight and the sea: it is truly a natural, pure superfood. Because the nutrients in seaweed are in their natural form, they are easily absorbed and processed. The harmonious balance of elements in seaweed makes it nutritionally more potent than any other vegetable on land. The nutrients enable each other to function optimally. For example, calcium needs potassium and magnesium to be absorbed naturally: seaweed is high in both. Can you get too much iodine from seaweed? Yes, you can, but you shouldn’t overdo your consumption. However, it’s hard to eat too much seaweed because the flavor is so potent. Be sure to enjoy it in moderation as part of a healthy, well-rounded diet. Boiling seaweed before consumption is an easy way to reduce iodine content. What can I do with my Dulse? Dulse is great for cooking! Dulse can help highlight and enhance the natural flavor of vegetables as it contributes Umami. To get even more vitamins and minerals into a meal, you can sprinkle Dulse flakes on, for example, kale or broccoli. Chefs have always enhanced chocolate flavors with salt, chili, and ginger, and Dulse works just as well. Dulse makes your chocolate more intense in flavor and adds a twist you don’t get every day. Just combine a pinch of Dulse flakes with the other dry ingredients in your brownie or truffle recipe and enjoy. If you love sauces and want to try something a little different, why not try making your own Dulse sauce or dressing? Mexican fans appreciate adding a generous spoonful of Dulse flakes to their guacamole for an incredible flavor and mineral boost. See recipe below. 7 recipes with seaweed 1. Arame marinade 30 g Arame seaweed 1/2 dl tamari 1 large piece of finely grated ginger Juice from one organic lime You can add garlic, chili, pepper, sesame seeds to the marinade, according to your taste cravings of the day. First soak the seaweed for 10 minutes and rinse it, then place it in a large bowl. Mix the marinade and pour over the seaweed. Let stand at least 30 minutes in a cool place. This is a great start for many recipes. You can then mix them into a salad or with vegetables you like, such as this asparagus recipe below. 2. Asparagus and leek with arame marinade Ingredients:1 leek1 bunch of asparagus Remove the tough end of the asparagus, about 2 cm. Cut the asparagus into pieces about 2-3 cm long. When the water starts boiling, blanch them for about 5 minutes. Take them out and rinse under cold water to retain their bright green color. Sauté the leek. Mix it, asparagus, and the cooked arame seaweed (see recipe above) Sauté everything for a few minutes and it’s ready. 3. Miso mushroom salad with arame seaweed Ingredients: 1 head red cabbage, shredded 30 grams Arame (soak the seaweed for 10 minutes first and rinse) 3 carrots, shredded 1/2 – 1 medium jalapeño or habanero pepper 5 dl Shiitake mushrooms (or other mushrooms) cut into longer pieces / marinated Mushroom marinade:1 dl olive oil1 dl tamari1 tsp coconut sugar or date sugarLet the mushrooms marinate for at least 30 minutes. Miso dressing:1 dl light miso1 dl freshly squeezed orange juice1 tbsp maple syrup2 tbsp sesame oil1 garlic clove (peeled/chopped)2 tbsp grated ginger.2 tbsp tamari In a large bowl, combine red cabbage, arame, carrots, and ground hot pepper. Pour over the miso dressing, let rest for a few minutes. Top with marinated mushrooms and a little more dressing before serving. Enjoy eating with chopsticks. 4. Hummus with dulse Ingredients:1 large handful Dulse (should be washed and chopped).5 dl cooked or sprouted chickpeas or mung beans2 tbsp lemon juice Season with salt & pepper Blend everything together. 5. Dressing with kelp Ingredients: 1 dl cashew nuts (soaked) 1 dl water 1 tbsp extra virgin olive oil 1 tbsp nutritional yeast juice from 1/2 lemon 1 tsp Dijon mustard 1 tbsp capers (chopped) 1 garlic clove (chopped) 1 tsp tamari 1 tsp kelp powder Blend cashews with water in a powerful blender until like a smooth "cream." Add the rest of the ingredients, blend again until smooth. If the dressing is too thin, add 1/2 tsp chia seeds; if too thick, add more water. Season with salt and pepper. 6. Guacamole with seaweed 1 tbsp Dulse or Sea Salad (Dulse should be washed and chopped). 1 avocado, diced 1 spring onion – chopped 1 tbsp lemon juice 1/2 tsp cayenne pepper Blend everything together. 7. Pesto with dulse and coriander Ingredients:2 tsp Dulse4 garlic cloves2 cups fresh coriander, including stems1/3 cup Brazil nuts1/3 cup sunflower seeds1/3 cup pumpkin seeds2/3 cup flaxseed, hemp, rapeseed, or extra virgin oil.4 tablespoons lemon juiceSea salt to taste Wash the coriander well, place it in a food processor with the oil, and process until combined. Add garlic, nuts, seeds, Dulse, lemon juice, and blend into a paste. Season with sea salt and blend again. Store in a glass jar in the refrigerator. It can also be frozen.
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