Health Blog

Hur vet du att du är i förklimakteriet? Vanliga symtom och tecken

How do you know if you are in perimenopause? Common symptoms and signs

Perimenopause can start earlier than many think and affect sleep, mood, blood sugar, and energy. Read more about common symptoms and how diet, strength training, and nutrients like magnesium, chromium, and B vitamins can support the body during the transition.

Proteinrika smoothies för snabb återhämtning

Protein-rich smoothies for quick recovery

After training, a protein smoothie is rewarding to quickly get the nutrients your body needs to recover. And it’s so delicious… Raspberry/Chocolate/Almond post-workout smoothie:5 dl unsweetened almond milk or other plant milk1 scoop plant-based protein.3 dl frozen raspberries1 tsp any adaptogen.1 tbsp almond butter.1-2 tbsp honey or 2 dates if you are veganPlace all ingredients in a blender and blend until smooth. Coconut/Ginger/Turmeric post-workout smoothie:3 dl coconut water1.5 dl plant milk of your choice, oat, rice, coconut, almond, tiger nut, etc.2 dl frozen or fresh pineapple1.5 dl frozen blueberries1 scoop plant-based protein/fiber.1 tbsp chopped ginger 1-2 tsp turmeric.Place all ingredients in a blender and blend until smooth. Avocado/Almond/Greens post-workout smoothie:5 dl unsweetened almond milk or tiger nut milk if you have a nut allergy.1/2 ripe avocado1 large handful baby spinach1 tbsp honey or 2 dates if you are vegan.1 scoop plant-based protein.4-5 ice cubes (optional)Place all ingredients in a blender and blend until smooth.

Optimera träning med rätt kost och kosttillskott

Optimize training with the right diet and supplements

Exercise is a vital part of a healthy lifestyle. To optimize the results from training, it is also important to take a holistic view of yourself. Your entire lifestyle affects the outcome. For women, the menstrual cycle also influences training and is something we can use to optimize our training results. We are all genetically different, which means we function differently and respond in various ways to different lifestyle forms. Nutrition is important for everyone, of course, but then you need to find what works for you. Also, be aware that this can change over time. Therefore, listen to your body's signals and keep a journal so you can find your personal, optimal diet and training method. Macronutrients in training Macronutrients are carbohydrates, fats, and proteins, and they provide the body with energy. Complete protein is important for building muscles and consists of amino acids, which are the building blocks your body needs. In a vegan diet, it becomes especially important to diversify protein sources to get all the vital amino acids. Kidney beans, chickpeas, pinto beans, lentils, hemp, and peas are preferred. However, soy and gluten are often more problematic protein sources. Soy negatively affects the thyroid and disrupts hormone balance. Legumes and nuts can also have negative effects for some due to antinutrients. Regardless, it is good to soak them to reduce the amount of antinutrients. Here you can read my post about soaking on morotsliv. And here about IFD, that is, anti-inflammatory diet. It can therefore be challenging to get good protein quality while avoiding inflammation increase as a vegan from the antinutrients found in plant-based protein sources. It is easier for vegetarians who can eat eggs and dairy products, provided their body tolerates these. Fats and carbohydrates also provide energy, and here too, genetically, what we thrive best on varies. Some do well with keto while others need more carbohydrates. Caffeine can also enhance training results and endurance. Micronutrients in training When you train, you not only need to consume more energy from macronutrients (calories) but also good micronutrients. Several studies show that vitamin and mineral therapy has a performance-enhancing effect. (Wilhelmsson, P. 2007) When you train hard and sweat more, the body excretes more of the important vitamins and minerals in sweat. And when you strain muscles and bones, protective antioxidants are also used up, so you need to replenish with new micronutrients. Vitamin C reduces muscle soreness and improves muscle function and recovery during intense training, and vitamin E reduces muscle damage after training. Magnesium reduces lactic acid formation during intense training and speeds up recovery. It also helps muscles relax and reduces muscle soreness. MSM, organic sulfur, is also important for cell structure and function and provides flexibility, tone, and strength to muscles. Iron is abundant in green leafy vegetables and red meat, and its absorption is stimulated by vitamin C and inhibited by calcium. Iron is needed for functions and processes important in aerobic training, that is, endurance training. Iron deficiency is common especially among female athletes and endurance athletes. Therefore, in some cases, it may be good to take iron supplements, but always check with a nutrition therapist to ensure you really need the iron supplement first. The more intense the training, the more zinc the body uses, and chromium optimizes blood sugar supply to muscle cells to build muscles faster through training while also stimulating fat burning. Food before, during, and after training? Muscle activity does stimulate growth, but the actual repair of damaged muscle fibers happens during the hours and days after your training, and that is when muscle mass increases. That is why you must be extra mindful of nutrition and rest during that time. When the glycogen stored in the muscles is used up and muscle fibers are damaged, you want to quickly supply the materials needed for tissue repair and growth. Before training Do not eat a large meal less than 2 hours before a session. It takes a long time to break down all that food, which causes blood sugar to drop. Then you may feel tired and not be able to handle as high a load or pace. Also, a large part of the body's blood gathers in the abdomen when digestion is active, and less blood is sent to the muscles with the necessary oxygen and nutrients to give them energy. Instead, eat the meal about 2 to 4 hours before the session. Just before the session, you can have a smaller snack that is easy to digest and does not contain much fiber or fat. These slow stomach emptying and can prevent possible stomach discomfort during the session. Choose foods with soluble fibers such as oats, vegetables, and psyllium husk. Or choose yogurt, smoothies, berries, fruit, oatmeal porridge, fat coffee with MCT that increases fat burning. The snack should give you easily accessible energy before training and minimize hunger during your workout. Fluid intake is also important in connection with training. The more you sweat, the greater the fluid intake before and after, but perhaps especially after. Research suggests that intake of EAA (essential amino acids) and BCAA (leucine, isoleucine, and valine) before, during, and after training stimulates muscle building in strength training. During training Usually, you do not need to consume anything during the workout. If you train at high intensity for longer than 60 minutes, it is sometimes recommended to drink sports drinks to perform better. However, it has been shown that rinsing the mouth with the drink can have the same effect as drinking it. After training The training session is a breakdown (catabolic) phase. If you want a good building (anabolic) effect afterward, the recovery meal is of utmost importance. The recovery meal slows down muscle and immune system breakdown and also stores a larger amount of glycogen in the muscle. The recovery meal determines how good results you get from training and should preferably be consumed within an hour after the session. Within 2 hours, you can then eat the next meal, which should be a well-composed meal and drink plenty of fluids. Now you can advantageously eat protein and fast carbohydrates to spike insulin and get the nutrients into the muscle cells. If you like sweets, it is right after training that it is best to treat yourself to something tasty because these carbohydrates are fast-acting. By drinking plenty, you get better protein metabolism and thus muscle building. Take your supplements preferably with the recovery meal. Rest and time for recovery are just as important as the training session itself. Train according to the menstrual cycle A man feels roughly the same every day. His cycle is 24 hours with testosterone peaking in the morning. A woman, on the other hand, has a cycle of about 28 days where physiological and hormonal changes occur depending on the menstrual cycle. This is actually something we can use to achieve better results. During menstruation, the best training can vary from person to person. Some women find that intense training can relieve menstrual pain, but for others, gentler forms of exercise such as walking or yoga are better. After menstruation, estrogen levels rise and reach peak levels just before ovulation. Now strength training gives the best muscle-building results. After ovulation, progesterone rises in the body and starts fat burning in fat cells, making endurance training suitable. The last week before menstruation, there is a higher risk of injury as both balance and coordination may be impaired. Then high-intensity training and interval training are excellent, such as swimming, running, and spinning. Read more about training in harmony with the menstrual cycle. Find what suits you These are general tips, but since we are all unique, the most important thing is always to start from yourself! Your lifestyle, your genetics, and your body. If you are unsure, you can advantageously contact a functional medicine therapist who can help you find what is optimal for you. Good luck!

Träning som effektiv stresshantering: En komplett guide

Exercise as Effective Stress Management: A Complete Guide

When you are stressed, it’s easy to skip physical activities to save time, but that is exactly when it’s extra important to take care of your body and move as much as possible. You can actually handle a high stress level in daily life better if you use continuous, preventive exercise. Your resilience to stress increases significantly if you move at least half an hour a day. Split it into two 15-minute sessions if that works better. As long as you prioritize recovery, movement, and sleep, your body can handle stressful periods without damage. However, if you don’t make time for exercise and recovery, you risk gradually developing exhaustion symptoms and, in the worst case, burnout. Stress Stress is a natural and necessary reaction in our bodies. When you get stressed, your stress hormones increase, such as adrenaline and cortisol. Our bodies handle stress in different ways, so the symptoms of long-term stress can vary. If you have a lot of stress in your life, you need to prioritize addressing it, because long-term stress is harmful, aging, and disease-causing. Adrenaline and noradrenaline Adrenaline and noradrenaline are neither good nor bad – they are necessary for our survival. Stress hormones are released in the body when you feel threatened. This can be a direct threat like fleeing from a lion, but also when you are in a stressful situation, such as giving a presentation, attending a job interview, or arguing with your partner. If you have been stressed for a long time without recovery, you may eventually start feeling anxious, restless, irritated, and have trouble falling asleep because of the adrenaline. Anything that worries you or things you haven't processed yet are sensed by your brain as stress. Adrenaline is released, giving you an unwelcome energy boost. Cortisol When it comes to cortisol, it is a fairly easy hormone to influence. Cortisol has a variety of functions. In acute stress situations, it can help you perform better, both physically and mentally, but high levels over the long term are not good. Usually, it is enough to stop using stimulants like caffeine and sugar and focus on optimizing your sleep. Vitamin B, especially vitamin B6, has good effects on stress levels, magnesium because it relaxes muscles, and zinc because it acts as an antagonist to cortisol. Stress management When you’re stressed and also when you exercise, the levels of adrenaline and cortisol in the body increase. But after you’ve exercised, the stress system relaxes and the release of stress hormones decreases. Exercise also burns stress hormones in the muscles and blood and helps you start your recovery. Exercise also releases endorphins in the brain that boost your mood. When you exercise, you also stop thinking about what stresses you, and you get other thoughts that give your brain a valuable break. Try to exercise with someone else. Social interaction can be relaxing and strengthening for mental health. Stress-preventive exercise Cardio training has been shown to have very good effects on stress-related problems. Take a brisk walk, swim, or dance. The optimal amount is at least half an hour, three times a week, and the key is to raise your heart rate during the session. Cardio training also has positive effects on the brain as it receives more oxygen and blood. In addition, cardio training can reduce feelings of nervousness and worry, which in turn can help prevent stress. Regular exercise is also important for sleep. The most important thing, however, is an active lifestyle, exercise, and training because the release of our stress hormone decreases after a workout regardless of the activity chosen. Remember to have fun! That’s why dancing is such a great form of exercise. You can find various classes by searching on YouTube, like this fun 90s dance workout. As a woman, you can also adjust your workout according to where you are in your menstrual cycle. Exercise outdoors If possible, try to exercise outdoors. Being out in nature can lower high blood pressure, reduce the risk of depression, and help decrease stress. Strength training Strength training can also help you reduce stress levels. In addition, you get stronger muscles, less pain, and better posture, which gives you better conditions for proper breathing. And breathing is important for health. Yoga and qigong Yoga can help reduce stress and make it easier to unwind. This is because yoga activates the parasympathetic system, the body’s “rest and digest” system. Qigong works much like yoga. Qigong is a combination of movement, mindfulness, and breathing. Everyday exercise Find ways to exercise in your daily life! Take the stairs instead of the elevator. Get off the bus one stop early. Use your bike instead of the car. Have meetings while walking, and so on. Find opportunities to add more movement to your daily tasks. Also reduce the time spent sitting still. Stretch your legs and walk around at least once an hour if you have a sedentary job or studies. For those who don’t move at all, it’s about starting to do something instead of nothing. Every bit counts, and the only thing you can “do wrong” is to do nothing at all! Recovery It’s not the stress that’s dangerous – it’s the lack of recovery during stress. After exercise, natural recovery begins. Focus on good sleep, rest, meditation, and mindfulness, which are important for recovery. Meditation is especially important for lowering cortisol levels. Try to fit in 10-15 minutes of meditation, preferably both morning and evening. It only takes a few days before you notice the effect. There are various relaxing guided meditations you can find by searching on YouTube, such as this one. Summary Exercise "burns off" stress hormones and triggers recovery. Exercise releases endorphins in the brain that boost your mood. Consistent, preventive exercise helps you handle high stress levels better. Do cardio for at least half an hour, three times a week. Feel free to do strength training, but avoid long or exhausting sessions. Yoga, qigong, and meditation have amazing effects on cortisol levels. Attend yoga 1-3 times a week. Meditate at least 10 minutes every day, preferably both morning and evening. Do you have questions or tips about stress and exercise? Write a comment!

10 hälsosamma fördelar med Bellicon studsmatta

10 healthy benefits of the Bellicon trampoline

We love bouncing on the smooth trampolines from Bellicon because they help us feel good. Bellicon offers the market's best mini trampolines, also called "rebounders," and we can attest that it’s a joy to jump on them. 10 healthy reasons to jump on a trampoline, mini-trampoline, or rebounder 1. Supports the lymphatic system Your lymphatic system is essentially the "drainage system" for your body, something that is rarely discussed enough in health; how extremely important it is to take care of it. Bouncing and moving increases lymph flow! 2. Supports the immune system Bouncing supports your immune system and helps to "press out" toxins from your cells. 3. Better balance Jumping up and down helps improve your balance. 4. Increases your body strength Bouncing engages your entire body, making it great exercise. Muscles can become stronger just by bouncing. 5. Strengthens the heart Bouncing strengthens the heart as more blood starts circulating through the body, which helps lower blood pressure. 6. Gentler on the joints than other exercises Bouncing has almost no impact (depending on the trampoline model chosen) on the joints, meaning you can get the benefits of exercise without wear and tear on your joints. 7. Flexible training You can bounce at home in any weather, for as short or as long as you want. You can talk to someone, listen to music, or sing. Jumping on a trampoline is a great way to take a break from work if you work from home or even at the office. Especially if you work in front of a computer. 8. Burns calories It’s exercise, so naturally you burn calories. You can really get your heart rate up doing this and burn calories in just 15-30 minutes. 9. Clearer mind After a few minutes of bouncing, it usually feels like you can think a bit clearer and maybe tackle problems you’ve been pondering. Increased oxygen to the brain, combined with the distraction from bouncing, will contribute to new perspectives. 10. It’s a lot of fun! Let’s not forget the best reason of all… it’s so much fun! You feel light and free. It’s very easy to become "addicted" to bouncing on a trampoline because it’s so enjoyable and makes you feel so good. This greatly increases the chances that you will exercise regularly and in the long term. What is the difference between a Bellicon and an outdoor trampoline? Bellicon’s trampoline has unique bungee cords, an extra flexible mat, and a sturdy frame. This gives a wonderful "floating" feeling when you bounce and is gentle on your back and joints. What makes Bellicon unique is precisely the bungee cords used instead of the usual metal springs. Thanks to its special polypropylene mat, which is used for large trampolines, Bellicon provides a soft yet dynamic bounce. The strong material makes the mat durable for people up to 200 kg and is very slip-resistant. Bellicon has a strong and durable steel frame. You can choose whether you want foldable legs or not. On regular, cheaper trampolines, the weight breaks more abruptly on the way down, you bounce less "deeply," putting more strain on the joints while the workout becomes less effective. On a Bellicon, you simply bounce deeper and softer.

3 vanliga träningsmyter som hindrar din träningsframgång

3 common workout myths that hinder your training success

Many of us sooner or later experience a wake-up call in life where we realize that we need and also want to start moving more. When we move more than we usually have before, an inner resistance can arise. It is then easy to choose to believe myths or so-called "fundamental beliefs" about exercise that we have never really examined, which in turn leads to us "forgetting" to exercise or coming up with other excuses. Therefore, let's now look together at three common ideas about exercise. 1. You need to be motivated to exercise This myth is based on two assumptions: that exercise is hard or boring and that we actually don’t want to move. What may be missing is a deeper "why" in our exercise that activates our natural playfulness and curiosity about our physical capacity. You can easily explore a deeper "why" for your exercise by answering the question: Why do I exercise? The most common answers are: I want to feel good and be healthy. This often means having more energy in everyday life and not getting sick often. And if you do get sick, being able to recover quickly. I want to look good naked. This can be a desire to lose weight or build muscle or simply a wish to feel good naked and like yourself. I want to live a long life. Many of us want to reach old age but not as sick individuals, rather as healthy people with full brain capacity. Exercise can also be about reducing joint pain, living long enough to meet grandchildren, or being able to do something specific like becoming good at dancing, handstands, climbing a tall tree, running a certain distance, mastering a special yoga pose, or lifting a certain weight. If you have something you want to be able to do or change that is important or fun for you, the chance is much greater that you will want to exercise. Then you don’t need any "motivation" or "pep" to go and work out. You are motivated from within, by your own curiosity and meaningfulness. Another equally important aspect is that when you are used to exercising, you will automatically be more eager to exercise. It becomes a bit like brushing your teeth; it feels a little strange not to do it eventually. Find a why or goal that makes you feel alive and have fun while you exercise! 2. You have to train hard every day to succeed with "x" One idea that circulates is that "the harder and more often you train, the better you get." This is probably true if you train a specific art like table tennis or salsa. But if you train, for example, strength or endurance, most of the effects of the training happen after your workout, i.e., when you rest, eat, and do other things in life. You need to give your body time and recovery to get results. Another aspect of training very often and intensely is that it can be easy to overexert yourself, which leads to injuries or a weakened immune system. This then does not lead to long-term effectiveness or healthy training that we all want. You need to train often enough to continuously improve a little. The body needs 2 to 6 days between sessions depending on what you train. The more you push yourself during a session, the longer recovery time you need. Lighter activities like stretching and balance can be done every day, e.g., yoga, while heavy strength training requires more time between sessions. So don’t forget recovery! 3. You have to eat a certain way to succeed with your training If we believe that we have to stick to a very strict diet, eat a certain number of times per day, and/or avoid things we otherwise enjoy to succeed with our training, we create unnecessary resistance to moving. Instead, we would like to invite you to explore what you crave to eat after you have trained? How does it feel in your body and what works best for you? Of course, there are habits and guidelines that are good for everyone, e.g., it is more supportive for our bodies to eat natural, nutritious, and toxin-free food. Excessively processed food, additives, and chemicals disturb the body, which takes energy instead of helping with recovery. If you want to make it easy to replenish with good nutrition after training, we offer great smoothie recipes. There are many different ways of eating that work for different people. Remember: no diet is right for everyone. Natural food works better than unnatural food, and it’s good to fill your kitchen with clean, nutritious food that makes you feel good. Do you know other myths about exercise that hold us back? Share in a comment and make health easier for all of us with inspiration!

9 hälsofördelar med träning för kropp och sinne

9 health benefits of exercise for body and mind

After a good workout, we feel great, whether it was a light, moderate, or intense session, we experience pleasant feelings and our mood improves. In a 2011 experiment in England, an app was used where participants recorded when they felt happiest or most down. They collected more than 3 million responses over a year, and exercise came in second place. 2. Improves mental health One of the biggest and most consistent benefits of regular exercise, besides improving mood, is that it reduces stress. Outdoor walks, swimming, dancing, yoga, Qi Gong, Tai Chi, and jogging all relieve stress, reduce anxiety, and improve quality of life. 3. Combats insomnia Exercise can help us sleep better. By strengthening the circadian rhythm, exercise can help you feel more alert during the day and sleep better at night. It also promotes better sleep quality. However, it may be important to exercise during the day and not too late in the evening, as evening workouts can have the opposite effect on sleep for some people. 4. Promotes heart health A meta-analysis of various studies and experiments conducted by researchers in 2013 showed no detectable differences between those who exercised and those who took medication to prevent heart disease and diabetes. The review included 305 studies with more than 339,000 participants. For patients who had already suffered a stroke, physical activity was actually more effective than medication. 5. Increases lifespan Diet and a sedentary lifestyle are major contributing factors to the steady physical decline often associated with aging. But physical fitness and strength reduce the risk of age-related diseases. For older adults, exercises like Qi Gong, Tai Chi, or yoga can be optimal routines if low impact is desired. Or why not get a trampoline that strengthens the cardiovascular system, activates the lymphatic system and all muscles, as well as every cell’s metabolism without straining the body. 6. Supports balance during menopause Hormonal changes, mood swings, or hot flashes can be challenging during menopause. Physical exercise has been shown to improve the physical and psychological changes associated with menopause. 7. Supports a healthy pregnancy Research has shown that pregnant women who engage in mild to moderate exercise have better heart and lung fitness, are less likely to experience urinary incontinence, have fewer symptoms of low mood, and have fewer cases of gestational diabetes. 8. Boosts self-confidence Exercise can help us feel better about ourselves. One benefit of exercise is that people generally develop a better self-image and become more satisfied with their natural appearance. Another benefit can be learning to set goals in training, follow them, and achieve them. This builds self-confidence and a strong sense of satisfaction. Try it and see how it feels. 9. Perform better at work A study showed that employees who exercised before work or during lunch breaks reported feeling less stressed and were happier and more productive. If you don’t have time to exercise during lunch, a quick walk in daylight can make a huge difference for both well-being and productivity.

Veganskt proteinpulver - Guide till rätt växtbaserat val

Vegan Protein Powder - Guide to the Right Plant-Based Choice

Do you like smoothies with protein, train a lot, or maybe just want more protein in your diet? We offer plant-based, vegan, and vegetarian protein powders and can help you choose an option that suits you. 6 reasons to choose a plant-based protein 1. For most of us, plant protein is easier to digest.2. It has less environmental impact.3. It’s kinder to animals.4. Our plant proteins guarantee pure content, free from common allergens like gluten, soy, milk, and eggs.5. They have no added sugar or artificial sweeteners, instead using no sweetening or stevia.6. They work excellently in connection with training as they contain all essential amino acids. Which vegan protein powder suits you best? Protein powder with multiple ingredients Pureness Optimal Vegan Protein Organic & vegan. 19-20 grams of protein per serving depending on the variety. Based on organic pea and rice protein. With or without sweetening from steviol glycosides and added natural flavor depending on the variety. Better You Protein Powder Pea and Oat Protein Organic & vegan. 13 grams of protein per serving. Based on organic pea and oat. With or without sweetening from steviol glycosides and added natural flavor depending on the variety. Terranova Lifedrink Vegan. 6.26 grams of protein per serving. Not as much protein in this one, but it still deserves its place here because it contains so many nutrients. Based on both protein and freeze-dried greens like wheatgrass juice, nettle, dandelion leaves, green leaves such as spinach and kale, broccoli sprouts, vegetables, berries, medicinal mushrooms, lactic acid bacteria, and enzymes. Without sweetening. Protein powder with one ingredient If you are very sensitive and have had many digestive problems, a protein powder with only one ingredient can be a good idea to start with. Närokällan Pumpkin Protein Raw, organic & vegan. 16 grams of protein per serving. Based only on organic pumpkin seed. Without sweetening. Holistic Pea Protein Organic & vegan. 25 grams of protein per serving. Based only on organic pea. Without sweetening. Rice protein Organic & vegan. 24 grams of protein per serving. Based only on organic brown rice. Without sweetening. Simple smoothie recipe that’s perfect after training or as a snack 1-2 scoops protein powder 1 tbsp chia seeds 4-5 dl almond milk (alternatively oat milk or rice milk) 1 dl frozen or fresh berries Please share your experience with plant-based protein powders.

Träning under menscykeln – Så hittar du rytmen som passar dig

Training during your menstrual cycle – How to find the rhythm that suits you

Do you recognize this? One week you feel strong, enduring, and bursting with energy. You run farther, lift heavier, and have more than enough motivation afterward. The next week all your energy is gone, and you don’t recognize yourself; the same workout feels heavy, your body doesn’t respond as you wish, and you wonder what happened. It’s easy to think something is wrong, that you’re “losing your shape,” or just not trying hard enough. But in reality, your body is doing exactly what it’s supposed to. During the menstrual cycle, levels of estrogen and progesterone change, which affects, among other things: How quickly you recover How much energy you have for training How sensitive you are to stress How well you sleep How motivated you feel When you understand your body’s rhythm, it becomes easier to choose movements that strengthen you, instead of just pushing through, pressuring yourself, and feeling drained. Here is a guide on how you can adjust your training according to the cycle’s four phases, without being too hard on yourself. Menstrual phase – softness, recovery, and rest What’s happening in the body? The cycle starts with bleeding when both estrogen and progesterone are at their lowest levels. You often notice this as reduced energy, lower motivation, and your body feeling heavy and uncomfortable. You might feel more emotional without really knowing why and have an increased need to withdraw. At the same time, this is the body’s “cleansing phase,” and some experience a certain relief and inner clarity once menstruation has started, but we are all different. It’s also common to have a lower pain threshold during this phase, so some intense workouts may feel more uncomfortable than usual. How can you move? This is a time to settle into your body and give it recovery, rather than pushing it. A time when it’s more okay to take it easy and just be. Some people find calm movement helpful and others don’t at all. There is no right or wrong here; it’s about tuning in to what makes you feel good. Examples of movements that might suit: Yin yoga or gentle stretching (with special focus on hips, lower back, breathing) Slow walks in your favorite environment (dare to try without music and listen to the sounds of nature) Light mobility exercises or rolling with a foam roller Nothing at all, just rest and recovery Does your body feel heavy and tired? It’s completely okay to pause. Lying on the couch with a blanket, good food, and silence (or with your favorite book) might be the most healing thing for you right now. But if you feel lighter, or notice that movement eases menstrual pain, follow that. A short walk, a few minutes of moving your body can be enough. It’s about letting go of demands, not shutting down the body. Want to know more about how you can support your body during this phase? → How to eat in sync with your cycle – nutrition and recipes for each phase Follicular phase – rising energy, curiosity, and new joy of movement What’s happening in the body? When your period is over, the body starts to rebuild. Estrogen rises and with it often comes a feeling of new strength. Thoughts become clearer, the body feels lighter, and motivation can return almost on its own. It’s not uncommon to feel a budding drive to start fresh. There’s curiosity, a desire to try, to move, and to feel life in the body again. The follicular phase is also a great time to return to movement if you’ve rested before. The body supports building, stability, and rhythm. It doesn’t have to be about maxing out, more about tuning in. What feels fun? What feels like you? How can you move? Examples of movements that might feel right: Running, strength training, or dancing that gives energy Trying a new form of movement just because it’s fun Exercise that builds up rather than breaks down You can think of it as a fresh start, not to get better but to be kind to the body that wants something new. And have fun along the way. Ovulation – power, presence, and sensitivity in balance What’s happening in the body? Here hormone levels reach their peak. Estrogen is high and testosterone gives extra strength. For many, this is the phase when they feel strong, social, and expressive. There can be a natural craving for more movement, more pulse, and more community. But even if the body invites more, it is also more receptive. Here you need to tune in, not just push through. Does it feel fun to push yourself? Go for it. Does it feel like the body needs to slow down a bit? Listen to that too. How can you move? If the body wants to move more, give it that but also leave room for recovery. Types of training that often suit: Intervals, heavier strength training, or high-intensity sessions Dynamic yoga or group workouts Active rest with mindful recovery What matters here isn’t what you do, but how it feels. What strengthens you one day can tire you out the next. Follow your feelings. The luteal phase – lowering, grounding, and a gentler rhythm What’s happening in the body? After ovulation, energy shifts. Estrogen drops and progesterone rises. It can feel like your body slowly wants to pull back. Many women feel more sensitive, both physically and emotionally. Things that were easy before may start to feel heavy. You might get tired more easily, have less patience, or feel a greater need for rest. There’s nothing wrong with you. It’s your body preparing. This phase isn’t for pushing, but for grounding yourself. That doesn’t mean you can’t move. But it does mean your movement can be more attentive. You don’t have to stop training, but it might be wise to change the pace. How can you move? Movement that often feels good in this phase: Light strength training, Pilates, or shorter low-intensity sessions Walks without a goal, just being Stretching or slow sequences that bring calm This is a time for connection, not performance. An opportunity to feel what you really need and give your body that. It could be movement. It could be rest. You know best. Movement that listens — not pushes Training in sync with your cycle isn’t about ticking off a schedule. It’s about starting to listen to your body, interpreting the signals, and understanding why things don’t always feel the same. Maybe you notice you get energy during the follicular phase. That ovulation gives you an extra glow. Or that your body wants to withdraw just before your period. And maybe your rhythm looks completely different, because there are no rules here. Just guides that can help you feel even better and a chance to connect with yourself, no matter the phase. Do you want to find the rhythm in the kitchen too? → Eating in Sync with Your Cycle – Food and Nutrition for Every Phase

Longevity – what does it really mean?

Is it really about living longer? Or living better? Longevity. You’ve probably heard the word. It’s popping up everywhere right now. Another health trend, you might think? But here at Glimja, longevity, or lifelong health as we prefer to say, is nothing new. We have been thinking long-term for over 20 years. In a world where many live longer but feel worse, lifelong health is more relevant than ever to talk about. For us, it’s not about slowing aging with extreme methods. We will all age (and isn’t that wonderful?). But we can support the body so it can do what it’s built for: age well. With joy, mobility, and energy that lasts. We understand that longevity can sometimes feel... exclusive. Like something for those who have all the time in the world or unlimited resources. We don’t agree. Lifelong health should be accessible to everyone, for you who want to feel good now and in the future. And above all, it should be simple. What does longevity really mean? You might think of someone chasing eternal life. But that’s not what it’s about. In practice, it’s more about quality of life than lifespan (although one doesn’t exclude the other). Being able to get up easily from the floor. Continuing with your hobbies. Playing with children and grandchildren. Moving freely and feeling strong. Feeling joy and curiosity without pain or constant fatigue. Seeing yourself in the mirror and recognizing your gaze, even if you no longer look 30. Feeling clear, stable, and in touch with your body. Imagine that in some parts of the world it’s not uncommon for 90-year-olds to still herd goats in mountainous terrain. Old but healthy. Isn’t that incredibly inspiring? And no, they hardly live like biohackers with ice baths in the garden or scheduled IV drips. And you don’t have to either. Common focus areas within longevity You obviously don’t have to do everything at once. But if you’re curious about what lifelong health can mean in practice, here are some areas that often come up when talking about longevity. Cell health and antioxidants The body works hard every day, and our cells are constantly busy with everything from creating energy to repairing damage. But they are also affected by stress, environment, diet, and age. Here, antioxidants like vitamin C, zinc, or polyphenols from plants can be helpful. An easy way to give the body a little more of what it’s already trying to do. Nervous system and recovery Feeling tense, scattered, or “on” all the time is common, and often a sign that the nervous system is running at high speed. Here, magnesium, adaptogens like ashwagandha or certain herbs in the evening can help. Not as a solution to everything, but as simple support when you need help with recovery. Brain, memory, and focus When the brain isn’t functioning well, it affects almost everything, from patience to work ability and self-esteem. If your thoughts are scattered, fatigue feels constant, or memory is fuzzy, it might be wise to look at how the brain gets nutrition and support. B12, omega-3, and phosphatidylserine are substances often mentioned, especially during stress, plant-based diets, or increasing age. Stomach and digestion The gut affects much more than digestion. It influences how we feel mentally, how we absorb nutrients, and how steady our energy levels stay. Lactic acid bacteria, bitters, or liver-supporting herbs are common choices for those who want to start giving their stomach a little more attention. Nothing drastic, but sometimes it’s enough that the stomach works a little better for everything to feel better. Inflammation and the body’s balance Inflammation itself is not dangerous – it’s the body’s way of responding to stress. But when it continues at low intensity for a long time, it can start affecting us more than we notice. Here, turmeric, Q10, and black cumin are common choices to support the body and what it’s trying to regulate. Blood sugar and energy levels Dips, irritability, or lack of energy during the day? It often has to do with blood sugar – and it’s not always the food itself that’s the problem, but the rhythm, sleep, or lack of recovery. Adding more fiber, fat, and protein is a good start. For those who want, supplements like cinnamon, chromium, or magnesium may be worth exploring. Hormonal balance After 35, many things start to change, even if it’s not always noticeable right away. For many, it comes in the form of mood swings, sleep, energy, or cycle changes. It doesn’t have to mean something is wrong – but regardless, the body sometimes needs help to find balance again. Many experience help from adaptogens, omega-3, B vitamins, or herbs depending on where they are in life. Movement and strength Keeping the body moving is far from just about fitness. It’s about maintaining the ability to live life as you want, even later on. Especially strength training is key here. Lifting heavy, relative to your own capacity, strengthens not only muscles but also bones, hormones, blood sugar, and brain health. For women after 35, especially before and during menopause, it’s one of the most powerful tools we have to age well and stay healthy. It doesn’t have to be complicated, but it needs to happen. And you can start right where you are. Community and connection Relationships are so important and affect how we feel, both mentally and physically. In many of the societies where people live the longest and feel good well into old age, it’s not just the food or movement that stands out, but how people live together. They socialize across generations, have daily contact with friends or family, help each other. This often contrasts greatly with how we live in our part of the world. But we humans feel better when we have someone to talk to, share everyday life with, or just feel close to. Feeling like you belong somewhere is an important part of health, no matter how old you are. We have seen trends come and go And one important thing we’ve learned is that the most sustainable choices are often the most basic. Nutrition the body recognizes. Enough sleep. Sunlight. Movement. Community. And if you want to complement with supplements? Choose ones without junk. What is a good first step? We would say... Start by adding, not removing. Often it’s easier to start with something small that doesn’t require much energy and doesn’t feel like yet another demand. Feel which area feels most relevant to you right now. Or what feels exciting. Maybe it’s sleep, and you start going to bed half an hour earlier. If you feel tense, you can start with a short breathing break during the day. Maybe you want to eat more colorful food and add vegetables to your plate (think rainbow colors). Stuck in front of the screen all day? Take a lunch walk – for the natural light and the thoughts that get to run free. Or you feel your body needs a little push in the right direction and find a supplement that becomes a new habit. Here we have gathered our most popular products that are often used as part of a long-term health journey. Want guidance? Our Customer Happiness team consists of real people with knowledge who care. You are warmly welcome to get in touch.