Health Blog
Health Blog
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.
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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
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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.
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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!
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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
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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
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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
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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!
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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.
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Natural balance throughout the menstrual cycle with herbs
If you are an adult woman, you have probably wondered how to balance your body through the different phases of your monthly cycle. Perhaps you have experienced PMS or other challenges related to these natural rhythms – which are actually the source of life itself for all humans and therefore deserve all the respect, knowledge, and understanding available to us. Here we share an overview and some tips on how you can give yourself (or a woman close to you) the best possible support to live in harmony with your body. Four phases of wisdom and creative flow A woman’s hormonal system moves in 28-day cycles divided into four phases: Menstruation, Follicular phase, Ovulation, and Luteal phase. These phases affect us not only physically but also emotionally in a way designed by nature to provide the best conditions for creating new life. If we are in balance with these phases, they don’t have to disrupt our lives – instead, they can give us a stronger connection to our body, our creativity, and to nature. 1. Follicular phase From the end of menstruation until ovulation, we develop an egg and prepare – at least symbolically – to create new life. Many women experience having more energy and feeling creative from the start of their menstrual cycle. It can be a good time to focus on new projects and creative ideas that come from within ourselves. 2. Ovulation Ovulation, which occurs in the middle of the cycle, is accompanied by a sudden increase in the hormones estrogen and testosterone, which in turn affect how we feel. During this part of the cycle, we are often more receptive to new ideas. Sexual desire also peaks for many women in this phase, and our bodies release pheromones to attract sexual attention. This is a good time for those who want to become pregnant, but also a natural time to complement our ideas with feedback from the outside world. 3. Luteal phase The weeks after ovulation are a more evaluative and reflective time when we can look back on what has been created and on the negative or difficult aspects of our lives that need to be changed or adjusted. This also applies to our health. During this time, you may undergo a kind of “stress test” internally that brings your imbalances to the surface. This gives you the opportunity to find solutions to your health problems. If we are especially mindful during this period, it can provide insights and healing that strengthen our entire being. In this phase, it can be very helpful to use herbs and nutrients that support various processes. Here are some suggestions: PMS: Tulsi, Yarrow, Lemon balm, Chamomile, Dandelion, Ginger Low energy (exhaustion): Nettle, Rhodiola, Russian root, Schisandra, Astragalus, Red clover. Anxiety, worry, and palpitations: Lemon balm, Reishi, Schisandra, Tulsi. Stress: Ashwagandha, Rhodiola, Russian root. You can naturally increase the body’s progesterone level with vitamin C. Vitamin C at doses of at least 750 mg per day has been shown to raise progesterone in women. Vitamin C is a fantastic product for many different functions in the body and can also support PMS. Studies have shown that PMS symptoms may be linked to low levels of the neurotransmitters GABA and serotonin as well as low magnesium. GABA is available as a supplement. Also, L-theanine raises levels of GABA, as well as serotonin and dopamine. If you experience stress, i.e., difficulty relaxing, L-theanine is a good idea. The neurotransmitters GABA, dopamine, and serotonin play a major role in our mood and emotions. You can raise both serotonin and dopamine through exercise as well as sunlight, meditation, yoga, massage, sleep, and a balanced diet. So relaxation combined with the right exercise and diet plays a very important role. 4. Menstruation Menstruation itself starts when the egg is released and cleared out (instead of, as a fertilized egg, beginning cell division). Emotionally, it is a period of rest and recovery. In many older cultures, it is completely acceptable for women to slow down during this period and rest more. It can also be a good time, if energy allows, to organize or clean up some aspect of life; to “Kon-Mari” your home or workplace to make more room for the next creative phase. Here too, there are simple nutritional and herbal remedies that can be helpful for: Menstrual pain: Turmeric, Cinnamon, Ginger, Peppermint, Fennel. Heavy bleeding and menstrual cramps: Lady’s mantle, Parsley, Nettle. Magnesium helps our body relax and can relieve menstrual pain. It also helps with anxiety and stress and has many important functions in the body. Hot flashes: Sage, Red clover, Dandelion. Genital problems such as itching and yeast infections. Urinary tract health: D-mannose, Berberine, Lactic acid bacteria, Cranberry. Kidney support: Birch. Other tips on herbs/vitamins that can positively contribute to specific challenges: Hormone balance: Red clover, Maca, Shilajit. Joint pain: Nettle and Turmeric. B vitamins are always worth considering. Preferably a high-quality B-complex. B-12 supports energy levels. Digestion: Yarrow, Peppermint, Wormwood, Dandelion, Anise, Cumin, Fennel, Artichoke. Digestion affects our overall health. Therefore, it is important to have a well-functioning stomach. That’s where friendly gut bacteria (lactic acid bacteria) and enzymes come in, which we usually recommend to most people. Strengthening your liver — that is, having a well-functioning, happy liver — greatly affects our health. Vegetables like broccoli, cauliflower, and cabbage contain a compound called indole-3-carbinol that supports the liver’s detoxification of estrogens. Indole-3-carbinol is also available as a supplement. Herbs for the liver: Dandelion, Milk thistle, Burdock, Turmeric, Celery juice, Livatrex. We hope you have found something that gave you inspiration and knowledge. Don’t hesitate to contact us if you need advice about your specific situation and your health!
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Natural sleep solutions for better rest and recovery
Waking up truly refreshed can be a luxury for many of us. For the body and mind, it is just as important as air, water, and food. Good rest and recovery can be a genuine miracle cure. Here are some of the benefits of good sleep Better and more stable mood. Improved learning and physical and mental performance. Increased creativity & social skills. Reduced secretion of stress-related hormones. Stronger immune system. Reduced inflammation in the body. Stable blood sugar and better metabolism. Fewer cravings for sweets and caffeine. Better muscle growth and reduced fat storage. Reduced risk of a wide range of diseases, including cardiovascular disease, diabetes, and depression. The body repairs and restores itself when we sleep well, and there is no substitute or shortcut for obtaining these benefits. You probably know yourself how it feels in both body and mind when you are well rested, compared with when you have not had the rest you actually need. At the same time, finding time to rest properly can be a puzzle in our connected society. How to create more space for good sleep 8 hours - without pressure Most people feel best when they sleep at least 5 “sleep cycles” lasting approximately 90 minutes - that is, approximately 7.5 hours in total. Note that this is 7.5 hours of actual sleep, which means you need a minimum of 8 hours in bed to have time to fall asleep and wake up in a relaxed way. An important aspect of being able to rest deeply is not turning sleep into a performance. If you have difficulty falling asleep or wake up in the middle of the night, it does not matter. Just stay lying down with your eyes closed and rest. Do not make it into a problem. Optimize your bedroom An optimal bedroom is cool, dark, and quiet. Is there anything you could upgrade in your bedroom to make it more “sleep-friendly”? For example, you may need to get a blackout roller blind. The optimal sleeping temperature is somewhere between 14 and 18 degrees, so make sure to air out the bedroom and turn down the radiator a little before going to bed. Light during the day - dark in the evening Our brain and hormonal system react to all types of light sources and try to adapt to them. That is why we feel best when we take in as much sunlight as possible during the day and minimize direct light into our eyes during the last 1-2 hours before we go to sleep. In practice, this means: Spend at least 30 minutes outdoors in the middle of the day. Turn off all screens (phone, computer, tablet) at least 1 hour before you are going to fall asleep. If you absolutely must do something on your computer or phone, we recommend installing a blue-light filter or buying glasses that can block blue light. Exercise early in the day We sleep better if we exercise regularly. At the same time, we sleep worse if we exercise too late in the evening. So the simple solution is to try to exercise as early in the day as possible. Take it easy with stimulants Coffee and black and green tea stimulate the central nervous system and boost our energy. This can be useful during the day, but in the afternoon and evening it is not what the body needs. Cocoa and chocolate can also stimulate us far too much in the evening. Meditate It is incredibly helpful to have some type of routine that helps you let go of stress and tension, especially in the evening. This could be meditating for a while, doing gentle yoga, listening to a relaxation recording, listening to beautiful music, taking an evening walk, having a warm bath, taking a foot bath, or reading a relaxing book. What is your best way to wind down after a long day? Spend time with people and animals you like Being with animals is very relaxing. The same applies to people close to us whom we can relax with. Ask for a massage or give someone a massage. Both are equally beneficial, as circulation increases, muscle tension decreases, and the body's own pain-relieving hormone, endorphin, is released, making us feel good. Reduce your time spent on bad news It is important to know what is happening in the world, but we all tend to get worked up about things. Right now, the coronavirus is a source of stress for many people. If you notice that it is stressing you out, decide to go online and search for information about it no more than once every other day. Supplements & herbs for better sleep There are a number of herbs and nutrients that support the body's ability to relax and rest. Here are some examples of popular products: Lemon balm, Ashwagandha, Tulsi, L-theanine, Magnesium, Glycine, and GABA.
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Immune-boosting recipes with simple ingredients
Here are some simple and immune-boosting recipes with fruits and vegetables commonly found in Swedish homes & grocery stores! Perfect when you don’t want or can’t go to the store. Green Vitamin C Boost 2 servings– 1 ripe avocado– 3 ripe kiwis– 1 bag of fresh spinach– Water Cut up the fruit, put everything in a blender, cover with water, and blend until you get a green superdrink! Salad Mix with Simple Dressing 1. Gather the vegetables you have at home and feel like eating. Use a base of some type of green leaves. Sprouts are also an excellent ingredient. Slice the vegetables thinly. Carrots, cabbage, zucchini, fennel, etc., can advantageously be sliced with a cheese slicer or vegetable peeler for a thin and crispy texture. Feel free to add fruit or berries like apple, cranberries, or blueberries if you like a bit of sweetness in your salad. Mix everything in a large bowl. 2. Whisk together a dressing made of olive oil, lemon juice or apple cider vinegar, honey, salt, and herbs – fresh, frozen, or dried. Use whatever you have at home. The key to a good dressing is to include at least three of the five flavors: salty, sour, sweet, bitter & umami. The simple ingredients above achieve this very easily. Let your imagination flow and experiment to find your favorites. Drizzle the dressing over the salad and serve. Simple, tasty & healthy! Oven-Roasted Vegetables the Easy Way This has become a big favorite at our home this winter. It’s simple, delicious, and usually works with whatever you have at home without needing to plan ahead. 1. Gather some vegetables and root vegetables from the fridge and pantry. As a base, it’s good to have something starchy like potatoes, pumpkin, sweet potatoes, or beets. Add vegetables like bell peppers, eggplant, zucchini, onions, tomatoes, fennel, pointed cabbage, or whatever you have at home. Cut everything into suitably sized wedges/pieces. Potatoes need to be boiled beforehand. Most other vegetables do not. 2. Place everything on a large baking sheet. Drizzle with a little oil (coconut oil is probably best for heating from a health perspective) and spices. Some of our favorite spices are garlic, black pepper, herb salt, rosemary, thyme, oregano, tarragon – or why not a really good curry. 3. Bake in the oven at 225°C for 20-40 minutes depending on the type and size of the vegetables. Keep an eye on it and check with a fork if you’re unsure. They’re done when soft in the middle and have a nicely grilled surface. Serve preferably with salad, beans, or hummus!
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