Health Blog
Health Blog
Mineral deficiency: Symptoms and signs of common deficiencies
Minerals are inorganic substances found everywhere in nature and in our bodies. They are, in a way, the foundation of all life and serve as building blocks for living cells, hormones, and neurotransmitters. When minerals are in our cells (or in cells we eat), we often say they are in an organic or bioavailable state. A mineral is defined as "a solid inorganic substance that occurs naturally." In other words, a mineral has the following properties: Exist in nature. Have a definite chemical composition, as each type is made of a certain mix of chemical elements. Although we need both, minerals in our diet are a bit different from vitamins because vitamins are made by plants or animals, while minerals come from soil and water. Minerals enter the food we eat by being absorbed by plants and animals, which we then consume. Why minerals are important? Minerals play an important role in bone development, brain health, cell function, and metabolism, and people need different types of minerals to function properly. It is important to meet mineral needs to support functions such as heart health, immune defense, maintained bone density, skin health, cognitive function, fertility, and much more. We are greatly affected by the minerals we consume, or in some cases do not consume. Most know that too little available calcium can lead to osteoporosis. Perhaps it is less common to know the effects and deficiency symptoms of zinc, magnesium, or iodine. Here is a quick guide to the most important minerals for our health. Magnesium Magnesium is needed for the nervous system, muscles, bones, and metabolism. It contributes to enzymatic reactions, helps with DNA synthesis, is necessary for protein formation, muscle contractions, and immune system health. Magnesium is essential for the body to utilize vitamins B, C, and E. Common deficiency symptoms Hyperactivity, stress and noise sensitivity, sleep difficulties, all kinds of cramps, muscle stiffness, fatigue, exhaustion, and cravings for chocolate. Magnesium-rich foods Wheat bran, dulse, buckwheat, millet, almonds, avocado, chickpeas, lentils, cocoa beans, and nuts.Recommended daily intake via food: 350 mg.Optimal daily intake via supplements: 200-400 mg. Calcium Calcium is the most common mineral in the body. It is essential for: the nervous system. to maintain a healthy bone structure. Together with phosphorus and magnesium, it provides hardness and strength to bones and teeth. normal muscle function (just like magnesium). normal neurotransmission as well as blood clotting ability. Calcium helps muscles relax and contract and supports blood pressure regulation. Common deficiency symptoms Muscle cramps, difficulty falling asleep, brittle nails and skin/hair problems, bleeding gums, cavities, nervousness, eyelid twitches, numbness and tingling in arms and legs, allergies. Calcium-rich foods Unhulled sesame seeds (tahini), seeds, almonds, certain green leafy vegetables like chard and kale, dulse, parsley, dried figs, tofu, fava beans, white beans. Recommended daily intake via food: 1200 mg.Optimal daily intake via supplements: 400-800 mg depending on need. Calcium intake can be as large as or twice as large as magnesium. Zinc Zinc is one of the body's most important minerals for, among other things, immune defense, growth and sexual development, skin and hair health, and normal wound healing. Also important for testosterone production and appetite regulation. Common deficiency symptoms Reduced appetite, growth disorders, impaired wound healing, weakened sense of smell and taste, poor wound healing and skin problems, hair loss and brittle nails, eye problems, and impaired hearing. Craving salt and carbohydrates is also common with zinc deficiency. Zinc-rich foods Pumpkin seeds, chia seeds, hemp seeds, kidney beans, sunflower seeds, oats, tofu, tempeh, cashew nuts, walnuts.Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 20-50 mg.When taking zinc, one should check the ratio between zinc and copper. This can be balanced through a multivitamin/mineral. Copper is obtained from, for example, olives, nuts, legumes, and buckwheat. Iodine According to WHO, iodine deficiency is one of the world's most common nutritional deficiencies – up to 72% of the world's population is affected by an iodine deficiency-related disorder according to them. Iodine is essential for the production of thyroid hormone and therefore plays a central role in our metabolism, but also plays a key role in the cells' oxygen metabolism and all other hormone production. Iodine supports metabolic reactions, aids development, facilitates normal brain development, and cognitive functions. Common deficiency symptoms Weight gain, reduced resistance to infections, poor circulation, cold hands and feet. Iodine deficiency can cause adults to develop goiter. In severe cases, iodine deficiency also leads to mental problems. Iodine-rich foods Seaweed such as Kelp, Wakame, Dulse, and Kombu all provide a lot of iodine. Tip: If you are sensitive to iodine but want to eat seaweed, Nori is a good choice. Recommended daily intake via food: 150 µg.Optimal daily intake via supplements: 150-300 µg. Iodine should not be taken in cases of hyperthyroidism, toxic goiter, or impaired kidney disease. Iron Iron transports oxygen from the lungs through the bloodstream to all the body's cells. The mineral is mainly found in the blood where it is part of the pigment hemoglobin. There are many iron-dependent enzymes in the body's enzymatic antioxidant defense. Iron helps with development, assists in making amino acids, collagen, neurotransmitters, and certain hormones. Common deficiency symptoms Craving salt, high levels of fats in blood and liver, weakened immune system, fatigue, pale skin, hair loss, and brittle nails. Iron-rich foods Lentils, green vegetables like broccoli and spinach, beans, peas, quinoa, nuts, and seeds such as pumpkin seeds and sesame seeds (tahini).Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 0-20 mg. This is met for most people through diet – imbalances in iron metabolism usually have other causes than lack of iron intake. Excess iron accelerates aging and increases the risk of chronic diseases. Therefore, one should be careful not to overdose or take iron supplements unnecessarily. An exception is, for example, heavy menstruation when a lot of iron is lost and may need to be replaced through supplements, or long-term deficiency for other reasons. Iron deficiency should always be investigated and tested by a doctor, including checking Ferritin, Folate, and B-12. Selenium Selenium is an important mineral for the immune system; it participates in antioxidant activity that defends against damage and inflammation and plays a key role in maintaining a healthy metabolism. It is thus a powerful antioxidant just like zinc. Selenium maintains normal thyroid hormone production, supports metabolism and DNA synthesis, protects against oxidative damage, supports the immune system in fighting infections, and is needed for healthy fertility, especially in men as it promotes sperm health just like zinc. Selenium may need to be taken in cases such as Crohn's disease, thyroid problems since selenium regulates thyroid functions, or in older age. Healthy adults should not exceed 100 micrograms per day or take a multivitamin/mineral. Deficiency symptoms Selenium deficiency can increase the risk of cardiovascular disease and heavy metal poisoning. Selenium-rich foods You can cover your daily selenium needs with 2-3 Brazil nuts. Other good sources of selenium are chia seeds and sunflower seeds. Recommended daily intake via food: 70 µg.Optimal daily intake via supplements: 100 µg. Potassium Potassium contributes to fluid balance, nerve transmission, muscle contractions, and normal blood pressure. It also helps prevent heart arrhythmia and swelling and reduces the risk of high blood pressure and stroke. Deficiency symptoms can be Fatigue, poor memory, difficulty concentrating, trouble sleeping and relaxing, muscle weakness, muscle spasms, joint pain, mental confusion. People most likely to have low potassium levels include: those who never eat vegetables or fruit, those taking medication for high blood pressure or heart disease, those with chronic kidney disease, diabetes, and athletes who train more than 1-2 hours a day. Potassium excretion increases with high intake of magnesium, coffee, sugar, and alcohol. Potassium-rich foods Avocado, dulse, kelp, bananas, sweet potatoes, spinach, grapes, watermelon, coconut water, certain beans, potatoes, dried fruit, beets. After intense exercise or during hot summer days, it is excellent to drink coconut water, eat watermelon, or take electrolyte powder.Recommended daily intake via food: 2000 mg.Optimal daily intake via supplements: 99-300 mg. You can take a multivitamin/mineral.
Read more
Common Vitamin Deficiencies - Symptoms and Optimal Dosages
That’s a tricky question without a simple answer. But some vitamins are more commonly deficient than others. An important thing to keep in mind regarding vitamins and supplements is that the difference between what is “normal” and “optimal” can be quite large. In Sweden, we have reference values for most nutrients, DRI (daily recommended intake), which are designed to prevent deficiency symptoms. That is, the recommended dose is at a level to avoid an “undernourished” state. But is that the same as optimal levels? Our nutritional needs are not static (the same all the time) or statistical (the same for everyone) but rather dynamic and individual. Depending on the season, activity level, age, gender, sleep needs, stress tolerance, and more, the body uses different amounts of nutrients. Therefore, our needs vary greatly, both between individuals and throughout a lifetime. So what could the optimal daily intake of a vitamin be for you at this stage in your life? To find out, you need to consult a functional medicine doctor or nutrition therapist. We can also take private blood tests ourselves and consider what we think we might need a little extra of. Vitamin D The sunshine vitamin! Vitamin D is produced in our skin when exposed to the sun’s rays. According to many nutrition experts and researchers, vitamin D is the most important single vitamin we can optimize in our bodies. It has a long list of strengthening and protective functions in the body. Vitamin D is especially important during the winter months. PS: It’s good to supplement vitamin D with magnesium and vitamin K2. Early deficiency symptoms can include leg pain, burning sensation in the mouth and throat, nervousness, diarrhea, difficulty falling asleep, autumn and winter depression, brittle bones, arthritis, osteoporosis, cavities, muscle spasms, and muscle weakness. Optimal daily intake: 1,000 – 2,500 IU. Vitamin C Vitamin C is one of our most important antioxidants involved in immune system function, collagen formation, and psychological function. Vitamin C counteracts aging, detoxifies, oxygenates blood vessels, protects healthy cells, protects the skin, supports the body in handling physical and mental stress, aids wound healing, and much more. Early deficiency symptoms can include bleeding or sensitive oral mucous membranes and gums, recurring colds, high cholesterol, poor iron absorption, cavities, nosebleeds, hair loss, premature aging, fatigue, irritability, joint and muscle pain, easy bruising, and male infertility. Optimal daily intake: 2,000 mg. But significantly higher doses can be taken as needed, in cases of deficiency and illness. Examples: Iron deficiency / Anemia 300 – 1000 mg. Allergies and other respiratory diseases 2000 mg and up. Cold and flu 5000 mg and up. Bleeding gums 2000 – 5000 mg. During radiation therapy 2000 – 10000 mg. During stress 2000 – 10000 mg. Vitamin E Vitamin E is one of our most important defenses against free radicals. Vitamin E helps prevent blood clots, toxicity, angina, leg cramps, and much more. When you exercise a lot, experience a lot of stress, smoke, are pregnant, are in menopause, or are over 50 years old, the need increases. It can be difficult to get high levels of vitamin E from diet alone, as it would require eating over a kilo of olive oil or more than half a kilo of almonds to reach 200 IU per day. Long-term deficiency can lead to peripheral neuropathies and increase risk factors for developing heart disease, vascular disease, and cancer. Optimal daily intake: 150-300 mg. (268 mg equals 400 IU) Vitamin B-12 A very important vitamin for, among other things, energy metabolism and the nervous system. Early deficiency symptoms can include fatigue, tingling, numbness in the legs, memory loss, cognitive dysfunction, numbness, coordination problems, poor memory, and dementia. It can take five years before symptoms indicating B12 deficiency appear after the body’s stores are depleted. Over 60 years of age, it is often recommended to take B-12 for life. Optimal daily intake: 25-100 µg. For extra needs and illnesses, up to 2000 µg can be used. Folate (Vitamin B-9) Also called folic acid or vitamin B-9, it plays an important role in cell renewal in the body’s tissues, the formation of blood cells and hemoglobin. It is also necessary for the body’s healing processes. Folate deficiency is considered the most common vitamin deficiency in the West, especially among the elderly. Early deficiency symptoms can include sore lips, mouth sores, stomach ulcers, digestive problems and various forms of diarrhea, edema, gray-brown discoloration of the skin, hair loss, graying hair, headaches, and memory difficulties. Severe folate deficiency can also lead to birth defects, which is why it is almost always recommended during pregnancy. Optimal daily intake: 400-800 µg. Vitamin B6 The European Food Safety Authority, EFSA, has established a connection between vitamin B6 and protein and glycogen metabolism. a normally functioning nervous system. the formation of red blood cells. the maintenance of a normal immune system. the regulation of hormonal activity. Early deficiency symptoms can include loss of appetite, weight loss, weakness, nervousness, insomnia, eczema, hair loss, and much more. Many women with PMS symptoms find relief with B6. The best option for PMS is a B-complex. Optimal daily intake: 10-100 mg. If you don’t need extra amounts of a specific B vitamin, a high-quality B-complex with all B vitamins may be the best choice as it creates a good balance in the body. You can also choose a multivitamin as a base that contains all B vitamins. Remember, the most important thing first is a colorful diet!
Read more
When should you take your supplements? Complete timing guide
A question we often get is when during the day to take a particular dietary supplement and whether it should be taken with a meal or not. Here is a short guide to popular supplements and when it is best to take them.. If a supplement is missing from the list, please don't hesitate to get in touch. Morning or before noon In the morning, the body is a little more receptive to nutrient absorption, and we like to take supplements that stimulate energy production and mental clarity. For the same reason, some of these may be best avoided in the evening, especially if you are sensitive and have difficulty winding down. B vitamins. Taking a B complex provides a little of all the B vitamins at once, creating a balanced intake. Vitamin B-12 contributes to normal energy metabolism and helps reduce tiredness. Multivitamins are best viewed as a foundation, which can then be supplemented with higher doses of specific nutrients. Vitamin D is best taken in the morning, as it provides energy. It should also be taken with a meal containing fat. Remember that magnesium is needed for the body to activate vitamin D. Q10 supports energy production in the body and is therefore especially beneficial in the morning. PQQ is involved in the body's energy metabolism and enhances performance, so it is best taken in the morning. Iron is best taken in the morning, as it is stimulating. However, it is important not to take it at the same time as milk, caffeine, or supplements containing zinc, magnesium, calcium, or vitamin D, as these interfere with absorption. Iron does pair well with vitamin C! Copper stimulates the sympathetic nervous system, so it is best taken in the morning. Any time of day These supplements can be taken at any time of day, as they are rarely perceived as either stimulating or relaxing. They nourish the body and help it adapt to what is needed at the moment. Omega-3 (algal oil or fish oil) can be taken at any time of day. Omega-3 can be seen as a foundation, just like multivitamins. Vitamin C is preferably taken spread throughout the day. In case of illness, vitamin C intake can be increased to larger amounts. Calcium – Many people believe that calcium is best taken in the morning, but calcium is difficult for the body to absorb in excessive doses and then passes through the intestines. Therefore, it is best to take half the dose in the morning and half in the evening with dinner. Adaptogens – For most people, it is best to follow the instructions. Some highly stimulating adaptogens, such as rhodiola, may be best taken in the morning. Greens and algae – These are green, nutrient-rich foods, so they can be consumed at any time. Afternoon or evening In the evening, we want to support the body in relaxing and recovering. Here are the most common supplements that are best taken either with dinner or during the hour before bedtime. Magnesium stimulates the body's parasympathetic nervous system, which promotes calm, making it perfect for the evening. Zinc can be taken in the afternoon or evening. Potassium also has a calming effect, so it is well suited to the afternoon or evening. Lemon balm is a calming herb, so it is especially suitable for the evening. Reishi can be taken both in the morning and evening, but may help promote relaxation in the evening. L-theanine is best taken in the afternoon, as it can make you feel alert while also promoting relaxation. Special calming supplements with active ingredients, such as GABA to help promote a good night's sleep, can be taken one hour before going to bed. Supplements with food First, keep in mind that it is best not to take too many supplements at once, as your stomach may react if you have a sensitive stomach lining. We therefore recommend dividing your supplements into a schedule throughout the day. Please note that if you take medication, you should always leave 3–4 hours between taking it and taking supplements or herbs. Supplements that can be taken with food Vitamin D, vitamin A, vitamin E, and vitamin K are fat-soluble vitamins, which means they are absorbed more easily when you eat fat along with them. In some supplements, the vitamin is dissolved in oil, which means it can be taken on an empty stomach. Otherwise, it is best to take the vitamin with food containing a source of fat, such as olive oil. Digestive enzymes are specifically made to break down food more effectively, so they should naturally be taken with a meal. They can be taken 30 minutes before a meal or right with the first bite; opinions differ on this. Q10 is fat-soluble and should therefore be taken with a meal to ensure proper absorption. Selenium works synergistically with vitamins E and C, so they can advantageously be taken together—and together with food. Taking B vitamins with food may improve absorption and reduce the risk of nausea if you are sensitive. Taking a multivitamin with food can prevent possible nausea if you are sensitive and may also support absorption. Zinc – Many people may react negatively when taking zinc on an empty stomach and feel nauseous. This may be because they have a sensitive stomach lining, insufficient enzymes to break down zinc properly, or low zinc levels. In that case, zinc should be taken with a meal, preferably with digestive enzymes. Calcium is best taken with food. Remember that the body also needs vitamin D to absorb calcium. Dietary supplements before meals Supplements that can be taken on an empty stomach Zinc sulfate – NOTE: See the text above about zinc. If you are one of those who feel nauseous from zinc, we recommend taking it on a full stomach. Vitamin B12 is a water-soluble vitamin, so it does not require food for better absorption—unless otherwise stated in the product description. Systemic enzymes are not intended to break down food but to work in the body, so they should always be taken between meals. Examples include Spikenzym and Global Healing Enzymer. Lysine is considered most effective when taken on an empty stomach. Glutathione is considered most effective when taken on an empty stomach. Alpha-lipoic acid should be taken on an empty stomach, as certain foods may interfere with its bioavailability. Special occasions Here are examples of supplements that should be taken for shorter periods, as a cleanse for a specific purpose. For information on what time of day they should be taken and whether they can be taken with food, see the instructions on the jar or bottle. Oregano Oregano oil Olive leaf Cranberry extract/D-mannose Fungal Defense Cleanses of various kinds, such as Liver Health, Candida Balance, C60, and UltraBalans. I hope this overview is helpful. If you have any questions, please don’t hesitate to contact us!
Read more
Simple plant-based & gluten-free pancakes
Surprise your loved one with breakfast in bed featuring gluten-free, plant-based pancakes. Ingredients 125 grams of any gluten-free flour, e.g., brown rice flour, buckwheat flour, teff flour, or a gluten-free mix.2 vegan egg replacers or 1 mashed banana.50 ml sparkling waterabout 90 ml of any plant milk, such as oat, almond, hazelnut, or rice.1-2 tbsp coconut sugar1 tbsp coconut butter2 tsp baking powdera pinch of vanilla and cinnamon powdercoconut oil for frying Toppings: whatever you like best, e.g., maple syrup, berries, fruit, chocolate sauce. How to make it? 1. Whisk the egg replacer powder or mashed banana with plant milk, sparkling water, coconut sugar, and nut butter.2. Combine the flour, baking powder, vanilla, and cinnamon separately first, then add it to the milk mixture while stirring.3. Stir until your batter is soft, thick, and creamy (add a little more plant milk if you prefer thinner pancakes or add more flour if you want thicker ones).4. Let the batter rest in the fridge for about 10 minutes.5. Heat coconut oil in a large frying pan over medium heat.6. Pour about 2 tbsp of batter per pancake into the pan.7. As soon as you see bubbles on the surface, flip the pancakes (after about 2-3 minutes).8. Serve your pancakes with your favorite toppings.
Read more
3 simple immune-boosting smoothies with superfoods
2 dl fresh spinach and/or baby kale3 dl almond or oat milk3 dl chopped mango, kiwi, and pineapple2 cm peeled fresh gingerJuice of half a lemon2 tsp moringa powder or 2 droppers of moringa extract Mint Surprise, 1 serving 1 scoop plant-based vanilla protein1 pinch AFA powder1/4 avocado1 tbsp chia seedsJuice of a whole lemon1/2 cucumber, choppedA handful of fresh or 1 tbsp frozen mint leaves3.5 dl oat or almond milk Superberry Boost, 1 serving 2 dl fresh or frozen berries; e.g., raspberries, blueberries, and/or blackberries2 bananas1 dropper of tulsi extract2 dl water
Read more
Homemade cleaning products with baking soda & essential oils
Cleaning for shiny surfaces like chrome: – 5 dl water– 1/2 tsp Vermont Soaps Organics liquid Castile soap– 3 tbsp white vinegar Pour all ingredients into a spray bottle, shake well. Spray on the surface you want to clean, let sit for a few minutes, wipe off with a damp cloth. Natural degreaser: 5 dl water2 tbsp fresh lemon juice1/2 tsp Vermont Soaps Organics liquid Castile soap1 tbsp baking soda Pour all ingredients into a spray bottle, shake well. Spray on the surface you want to clean and wipe off with a damp cloth. For all surfaces except wood. Vinegar/Vodka disinfectant: 3 dl water1 dl white vinegar1 dl vodka10 drops lavender essential oil10 drops lemongrass essential oil Pour all ingredients into a spray bottle, shake well. Spray on the surface you want to clean, let sit for 10 minutes, wipe off with a damp cloth.
Read more
Review: 100% PURE Multivitamin Serum for Night Care
This multivitamin serum from 100% Pure deserves a tribute in its very own article. It’s rare that I manage to finish a facial product. When I do, it’s even rarer that I get a new one that’s the same. The reason is partly that my cabinets are already packed with products and because I constantly have new products to test. I’ve lost count, but I believe this is my 3rd bottle, and before it was completely empty, I had already made sure to have a new one in the cabinet. That good it is! What makes this multivitamin serum special? Feel free to visit the serum’s product page to see the impressive ingredient list or read more about the product. It’s worth mentioning that the vitamin C is in the form of Magnesium Ascorbyl Phosphate – a very stable and effective form in water solutions (yes, there are different forms of vitamin C). Many believe that the higher the vitamin C concentration in a serum, the better the effect. But it’s not quite that simple. You have to look at what kind of vitamin C it is, how stable it is in its formulation, pH, etc. Vitamins rarely work best in their isolated form but have the best effect together with other substances or vitamins. In this serum, we find vitamin B, vitamin E, and hyaluronic acid, which on their own have positive effects on the skin but also make the vitamin C more effective. That’s why people often talk about vitamin complexes or that vitamins work synergistically with other substances. Don’t be afraid if the serum is a weak yellow-brown color. It’s partly the sea buckthorn oil that gives this color. Something unusual is finding a serum with both vitamin C and niacinamide in one! Niacinamide is an active form of vitamin B, known for its brightening, wrinkle-reducing, and pore-minimizing properties on the skin. Niacinamide has a high trend factor and is something skincare enthusiasts love to have in their routine. This serum is designed for mature skin or those starting to get fine lines. High-level anti-aging where you have potent and high concentrations of all boosters packed into one product! 100% Pure always aims to be the best. Sometimes it feels like they put all the skincare goodies into one product just to impress. But the fact is they carefully select the ingredients and develop an advanced and stable formula that delivers really good results on the skin. Usage This is a night serum. It works best at night. Partly because it contains light-sensitive vitamins and a splash of retinol, but also because the skin works the most (repairs and renews itself) when we sleep. It’s when we sleep that we can best take advantage of all the potent ingredients in the serum. So it’s a waste to use such a fine and active serum during the day. Don’t do that! One pump is usually enough. Sometimes I wish I had 1.5 pumps, but it’s hard to dose less than whole pumps. At the same time, it doesn’t feel wasteful because it’s as if the skin thanks me for the generosity 🙂 And the results get even better. But sure, the serum runs out faster then. If there’s anything to complain about, it’s the pump. It could be better. Results I don’t notice the skin getting lighter, but it definitely gets a more even skin tone. Small imperfections disappear or become less visible, so the skin looks cleaner and more even. It’s so good at moisturizing the skin. I find the need for a follow-up cream/oil is reduced. The skin gets a general nice glow and fresh appearance. The skin becomes incredibly smooth, which you can already feel after one application. The pores also become visibly smaller. It must be all the moisture and niacinamide doing that (at least I like to think so). When the skin is in poor condition (due to lack of sleep, too much stress, careless diet, etc.), I always use this multivitamin serum, which after a couple of nights restores and soothes the skin. The skin also feels more resilient (stronger skin barrier) when I use the serum regularly. I don’t know what more you could wish for from a serum. It is without a doubt the best serum I have ever used, and I find it hard to live without it. It may be an expensive serum, but definitely worth every penny. May 100% Pure never stop making this product!
Read more
8 smart ways to use argan oil for skin and hair
If you’re packing an oil for a sun holiday, this is the one. Argan oil originates from Morocco and comes from the seeds of the argan tree fruit. It has a light golden-yellow color and a mildly nutty scent. This oil helps the skin maintain its moisture balance, improves elasticity, softens, and adds radiance. It boosts the skin with vitamins and essential fatty acids and is rich in vitamin E, which helps prevent scarring and soothes irritated skin. Here are 8 tips on how to use argan oil Skin Apply the oil to your skin before and after sunbathing. It protects the skin while helping it recover from sun exposure. Use as facial oil, including around the eye area. Use as beard oil. Mix argan oil with sugar. Half argan oil – half sugar. Scrub your lips – rinse with water. Then massage a drop of argan oil into your lips. Your lips will become wonderfully soft! Use as body oil after showering – leaves skin silky smooth with a nice glow. Rub into your hands and give your nails a lovely oil treatment at the same time. Hair Make a hair mask while you’re at the beach and protect your hair from the sun at the same time. Warm a little oil and massage into the lengths. Wrap a towel or wear another nice head covering over your hair and leave it on during the day. Rinse out and enjoy wonderfully soft hair with a beautiful shine. Apply a few drops after styling to combat frizz or dry, split ends. Buy cold-pressed argan oil Loelle – Organic Cold-Pressed Argan Oil with Grapefruit, 50 ml Organic cold-pressed Argan Oil from Akamuti Loelle – Organic Cold-Pressed Argan Oil with Pump, 100 ml Argan Oil – Organic & Cold-Pressed Crearome – Organic Cold-Pressed Argan Oil, 100 ml
Read more
How the immune system works and how to strengthen it
The immune system, also called the immune defense, is the body's defense system designed to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The immune system helps us maintain good health. But did you know that we have two different types of defenses in our immune system? The innate (nonspecific) and the adaptive (specific). These work together to protect the body effectively. The innate immune system The innate immune system is also called the natural immune system. It can be divided into the internal and external immune defenses. The external part includes, among other things, the skin, mucous membranes, and stomach acid, which prevent harmful microorganisms in various ways. The internal immune system consists of macrophages, granulocytes, endothelial cells, dendritic cells, and a number of other cell types. They are preprogrammed to recognize viruses and bacteria and to fight and consume them as soon as they enter the body. They also decide whether to alert the next line of defense or not. The adaptive immune system If invaders survive the innate immune system, the adaptive immune system is activated. However, it needs some time to mobilize and can take days or even weeks. But in return, it can remember the enemy and therefore have an effective defense ready if the same enemy returns. This defense is managed by the white blood cells called lymphocytes, which have advanced specialized functions to effectively respond to attacks. They are divided into T cells and B cells. T cells originate from the bone marrow and then move to the thymus where they mature. There are different types of T lymphocytes such as T helper cells, killer T cells, and memory T cells. T helper cells activate and coordinate the immune system and attract killer T cells that destroy viruses, cancer cells, and cells infected by viruses or intracellular parasites. B lymphocytes or B cells are formed and mature in the bone marrow and protect the body against bacteria and toxins by producing antibodies that clump substances together so they become visible to, for example, macrophages. They also remember previous invaders and can quickly produce new antibodies if the same virus or bacteria appears again. Can you strengthen the immune system? The immune system is complex, and which cells should work depends on the type of threat. And if you want a strong and well-functioning immune system, you can to some extent influence it through your lifestyle choices. Diet Eat a varied and nutrient-dense diet so the body has the materials to build healthy new cells and strengthen the immune system. Colorful berries, fruits, and vegetables, algae, and good fats are rich in important antioxidants and vitamins. Hygiene Wash your hands (and body) regularly with soap and water. Avoid touching your face, and cough or sneeze into your elbow. Exercise Move every day and exercise regularly to strengthen the immune system in the long term. However, the immune system can be temporarily weakened after very intense exercise, but it stabilizes after a few hours. Recovery Make sure to avoid prolonged and negative stress that affects the immune system. Take regular breaks where you do breathing exercises, yoga, or move around. Sleep Since prolonged sleep deprivation negatively affects the immune system, it is important to get enough sleep. Create good evening routines and go to bed in good time. Tip! Listen to episode 83. Your impressive immune system in the podcast “Fanny and Ila – a podcast about sustainable living and holistic health”! Cecilia Lassfolk, certified diet and nutrition therapist
Read more
Lactic Acid Bacteria - The Key to Good Health
Did you know that we humans have 10 times more bacteria in our bodies than we have human cells? They are found in the stomach, mouth, on the skin, and in the vagina where they help protect us against harmful bacteria, balance pH levels, convert food into nutrients, and produce important neurotransmitters. Saying they are important for our health is a serious understatement; we wouldn’t exist at all without them. Benefits of beneficial bacteria: Healthy bacteria play a major role in overall health and contribute, among other things, to: Healthy digestion Regulation of the immune system Vaginal health Normal hormone balance Stabilization of metabolism Counteracting allergies Detoxification of the digestive tract Psychological / emotional health A good gut flora can also help with weight loss, skin problems like acne, and make hair and nails healthier. Friendly lactic acid bacteria help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, allowing us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. Lactic acid bacteria 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 factors that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. How do we get friendly bacteria to optimize the microflora? In an ideal world, we would probably manage just by 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 are not exposed to various medications and other substances that can cause chaos for our gut bacteria. Avoid refined foods (such as flour, sugar, etc.) as much as possible, as well as chemical sweeteners and other additives that all disrupt our gut flora. Eat plenty of foods that contain both good bacteria (also called probiotics) and nutrients for these bacteria (also called prebiotics). Examples of foods containing good bacteria are organic fruits and vegetables, wild foods, and various types of fermented foods. Examples of foods rich in prebiotic fibers are Jerusalem artichoke, legumes, onions, asparagus, and bananas. To optimize even more and ensure a rich and healthy flora, regularly take supplements with friendly bacteria and/or prebiotic fiber that nourish the good bacteria you already have. Probioform More ways to use beneficial super bacteria in your daily life: As mentioned, lactic acid bacteria play an important role not only inside our bodies but also on the outside, and even have several uses outside our bodies – in our homes, for example. Here are three simple basic conditions to give your microflora the best chance to thrive: Skin care: Some of our skin care products contain specific bacterial strains that act on the skin to protect and strengthen this “body’s largest organ.” Cleaning products: Beneficial bacteria can act as purification and protection against unwelcome bad odors, bacteria, and more. Cleaning products with good bacterial cultures have started to appear on the market, which we think is fantastic! For plants & animals: Certain combinations of lactic acid bacteria, such as ProbioForm, can also serve as supplements for pets and to increase the vitality of plants both at home and in the vegetable garden. Dr Sannas Lotion with Probiotics
Read more
The health benefits of the cocoa bean and homemade raw chocolate
At Easter, we Swedes eat lots of candy like chocolate in all forms. And chocolate is certainly wonderful! There is something special about chocolate, we think, as it gives such a satisfying feeling. We like to choose a raw, organic chocolate with fine ingredients and no white sugar. Consuming chocolate can provide an inner feeling of well-being and security while also delivering a taste sensation. Why do so many of us like chocolate so much? Could it be related to its content? Raw cocoa/chocolate is very rich in antioxidants as well as magnesium, calcium, zinc, and iron. Phenylethylamine (PEA) is a chemical that increases feelings of love, focus, and attention. PEA is noticeably abundant in the brains of happy people, and when we are in love, our PEA levels rise. Cocoa has been proven to be an excellent source of PEA (also found in blue-green algae). This is probably why chocolate and falling in love are often linked. Note, however, that PEA is sensitive to heat and is destroyed during conventional processing of cocoa beans (roasting). There is a connection between eating chocolate and being happy. Chocolate releases anandamide, a neurological transmitter produced in the brain that is believed to regulate the feeling of happiness. Anandamide is produced in the body during exercise. Cocoa contains enzyme receptors that reduce the body's ability to break down anandamide. This means that natural anandamide in the body can be preserved longer when we eat cocoa, thereby providing an extended "feel-good" sensation. The amino acid tryptophan is naturally found in cocoa. Tryptophan is essential for the production of the neurotransmitter serotonin. Serotonin increases well-being and relaxation. Besides, it tastes so good! You can easily make your own raw and organic chocolate at home; here is a basic recipe: Recipe for raw chocolate Ingredients 2.5 dl cocoa butter2.5 dl cocoa mass or 2.5 dl cocoa powder.The cocoa mass gives a darker, richer chocolate. The cocoa mass is the whole cocoa bean ground into a homogeneous mass. Therefore, it is brown and has a very intense cocoa flavor. Cocoa butter is only the fat from the cocoa bean; it is white in color and has a mild taste similar to white chocolate and needs to be mixed with cocoa powder.2-3 tablespoons honey, coconut sugar, yacon syrup, or another sweetener of your choice. Instructions Place the cocoa butter in a stainless steel bowl over a pot of simmering water. Let the butter slowly melt while stirring. Also place the cocoa mass in a stainless steel bowl over a pot of simmering water. Let the mass slowly melt while stirring. Cocoa butter and cocoa mass need to be melted separately. Then mix them in a bowl and add the sweetener and cocoa powder if you are using it instead of cocoa mass. Stir thoroughly. You can now add other ingredients such as coconut flakes, blueberries, raspberries, chopped nuts, a pinch of sea salt, puffed quinoa, goji berries, spirulina, licorice powder, chaga, lucuma, maca, mesquite, baobab, vanilla powder, cardamom, cinnamon, mint flavor, pink pepper, etc. Place a chocolate mold (preferably silicone) on a tray, pour the chocolate mixture into the mold; this can get messy and requires patience =). Carefully place in the freezer and let set for 15-30 minutes, or until completely firm. Panduro has many very nice silicone molds, including one shaped like an egg. If you want to fill your chocolate eggs or pralines, put a little chocolate mixture at the bottom of the mold cavity, add the filling, and cover with chocolate mixture. Silicone molds make it very easy to release the chocolate when it is ready. Now all that’s left is to enjoy. Happy Easter!
Read more
Turn worry & stress into calm & energy
Do you sometimes wonder how to best manage stress and/or anxiety? Here we share how we work to reduce stress-related problems and instead create more energy and calm. What exactly is stress? Stress and anxiety can be described in many different ways in everyday language; it can be related to situations involving finances, health, relationships, work, or other things. But did you know that the body's reaction to stress is the same in all these cases? Our "fight-or-flight response" is a built-in safety system that releases hormones and nerve impulses that prepare us to handle an acute danger. The body and mind are on high alert and focused on powerful actions that will get us out of—or neutralize—the danger. It is a healthy and vital response to be able to handle accidents or acute physical threats. Problems arise when we, like most of us modern humans, have a certain level of this fight-or-flight response activated for extended periods. We might worry about what others will think of us, that we or someone we love will get sick, that we won’t have enough money, and so on. At the same time, our bodies are exposed to physical stress from environmental pollution and unnatural additives in food. It can be easy to believe that the stress level we live with is "normal," but over time this leads to a long series of negative effects on both body and mind. The body has a built-in system to manage stress All the time we are not in acute danger, we are designed to be in a more relaxed and balanced state. There is an opposite response built into us that some researchers have suggested we call our "rest-and-digest system." It is triggered, among other things, by closeness to other people, massage and touch, beautiful natural surroundings, as well as yoga, meditation, and breathing exercises. When this system is active, hormones and nerve impulses are released that tell the body we can relax, build muscles, immune system, and nervous system; that we can recover and allow ourselves to be more creative. If we have been exposed to long-term stress in various ways (which we basically have if we live in a modern society), we need to consciously "reinstall" our rest-and-digest system. We simply have to get our bodies used to this state to find our way back to calm, energy, and clarity. Here are some of the best strategies to do just that: 5 ways to activate the body’s rest-and-digest system 1. Mental balance Much of the stress we experience today has its roots in our thought patterns that we learn from childhood. There is much to gain by becoming aware of these and exploring for ourselves what is true for us and what creates well-being and progress in our lives. There are many methods for this. 2. Touch & closeness Closeness to other people in general and loving touch in particular is one of the fastest and most effective ways to communicate to the body that the "rest-and-digest system" can take over control and we can relax. In parts of Asia, it is very common for family members to give each other regular massages. Maybe we can make this a bigger part of our lives here as well? 3. Breathing exercises Another very effective way to reset the body’s compass is through conscious breathing. It is also an excellent way to increase our lung capacity and strengthen our immune system. A very simple but effective exercise that anyone can start with is to take ten deep breaths as follows: Breathe in and count to 5, hold your breath and count to 10, breathe out and count to 10. If you have smaller or larger lung capacity, you can adjust the exercise to suit you. For example, count to 3-6-6 or 10-20-20 instead. 4. Being in nature Being in a natural environment and just being for a while. Do you remember the last time you did that? If not, let this be a reminder and book some time for yourself in the forest, on a mountain, or by a beach right away. It is incredibly restorative and balancing to be in an environment that demands nothing from us, preferably a little while every day. In nature, there is nothing to read, judge, or try to solve—it signals to us to just be, which lowers our blood pressure, supports our immune system, and automatically activates our rest-and-digest system. 5. Herbs / Adaptogens We also have a range of fantastic herbs in the adaptogen class to help us. An adaptogen is an herb or plant that helps the body handle stress and more quickly return to its natural balance and health. For us here at the office, these are indispensable, and we try to take at least one adaptogen every day. Feel free to browse among our fine adaptogens here.
Read more
