Health Blog
Health Blog
Phytonutrients: Antioxidants for Health and Immune Support
The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life. Phytonutrients are compounds naturally found in fruits, berries, and vegetables – the substances that give them their beautiful color pigments and act as the plants' own immune system. They are therefore found in plant-based foods such as fruits, vegetables, beans, and legumes. They protect plants from radiation, pollution, viruses, bacteria, and fungi. Common names for phytonutrients include antioxidants, flavonoids, phytochemicals, flavones, isoflavones, anthocyanidins, isothiocyanates, carotenoids, polyphenols, and so on. Why should you eat phytonutrients? Phytonutrients have antioxidant and anti-inflammatory properties that can help support a healthy human body. When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging. Our immune system uses these radicals to attack bacteria, so they should exist but there needs to be a balance between radicals and antioxidants. Antioxidants are the body's primary defense against free radicals; they prevent oxidation in our cells. In the human body, these phytonutrients act as antioxidants, reduce inflammatory processes, activate the immune system, and strengthen the body's natural detoxification system. That’s why we want to eat plenty of colorful vegetables, root vegetables, spices, fruits, and berries! 5 of the most common phytonutrients There are thousands of phytonutrients in plants and foods. Therefore, we only cover some of the most common phytonutrients here: Carotenoids, e.g., beta-carotene, lycopene, lutein, zeaxanthin, astaxanthin. Flavonoids, e.g., quercetin, isoflavones (a type of phytoestrogen), anthocyanins, flavones, flavanones, flavonols. Lignans (a type of phytoestrogen). Ellagic acid. Glucosinolates. 1. Carotenoids Are yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, pumpkin, squash, mango, apricots, melon, watermelon, and oranges. Remember that green leafy vegetables are also rich in carotenoids, as the yellowish color is hidden by the green chlorophyll, such as in spinach, broccoli, cruciferous vegetables, and freshwater algae. There are more than 600 carotenoids; some common types include alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, and zeaxanthin. Astaxanthin is an antioxidant and carotenoid. Carotenoids act as antioxidants, and some can be converted into vitamin A. They contribute to immune system function, eye health, and reduce the risk of diseases. Lutein and beta-carotene are among the best known for protecting our vision and skin. Lutein is found in kale, spinach, broccoli, Brussels sprouts, lettuce, and artichokes. Lycopene is a type of carotenoid containing red plant pigments found in tomatoes and watermelon. Lycopene is found in tomatoes, pink grapefruit, red bell peppers, and watermelon. Interesting fact: heating tomatoes makes it easier for the body to absorb lycopene, such as in a delicious pasta sauce. 2. Flavonoids – part of Polyphenols Flavonoids are one of the largest groups of phytonutrients. There are many subgroups such as flavanols (cocoa, tea, apples, fava beans), flavanones (hesperidin in citrus fruits), hydroxycinnamates (coffee, many fruits), flavonols (quercetin in onions, apples, and tea), and anthocyanins (berries). Flavonoids are rich in antioxidant properties and can protect against diseases and support healthy cell communication. They can trigger detoxification and reduce inflammation. Anthocyanin contains blue, purple, and dark red plant pigments found in eggplant, blueberries, blackberries, raspberries, cranberries, plums, strawberries, radishes, and grapes. Quercetin is found in citrus fruits, apples, onions, parsley, grapes, dark cherries, dark berries, and capers. It is known for use in treating allergic reactions and inflammation. Other foods rich in flavonoid compounds include green tea, grapefruit, legumes, and ginger. 3. Glucosinolates Contribute similarly. They are mainly found in cruciferous vegetables such as broccoli, bok choy, cauliflower, and Brussels sprouts and help eliminate toxins from the body. 4. Ellagic acid Has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are found in raspberries. Other foods rich in this compound include strawberries, blackberries, grapes, pomegranates, and walnuts. 5. Lignans & Isoflavones These are different because, in addition to being antioxidants, they can also mimic the effects of estrogen. Lignans and isoflavonoids have been shown to positively influence hormone balance, especially during menopause. Foods containing lignans include broccoli, kale, sesame seeds, flaxseeds, and oats. Isoflavonoids are also found in soy. How to easily get more phytonutrients You are what you eat, as the saying goes. To make it simple, think: "Eat the rainbow" and have vegetables or fruit with every meal. Always have a plant-based color on your plate so you get antioxidants. If you want to learn more about healthy nutrition, read this article. If you want to learn more about food for the skin, read this article.
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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.
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Chlorophyll: 5 health benefits from nature's green super substance
Chlorophyll, the green pigment in plants and algae, is in a way the origin of the evolution of life on Earth. Green plants and algae produce chlorophyll to harness the sun’s rays and convert them into energy, not only for themselves but for all herbivorous animals on the planet. You could say that chlorophyll is “concentrated sunlight” that you can eat. 5 benefits of eating more chlorophyll Chlorophyll is a powerful antioxidant and is rich in vitamins A, C, E, and K as well as the minerals calcium, magnesium, potassium, and iron. This green super nutrient helps us, among other things, to: Increase the production of red blood cells that transport oxygen throughout the body. This is because chlorophyll has a similar chemical structure to hemoglobin. Counteract bad breath by disinfecting and restoring the digestive tract and protecting us from various toxins from the environment and other foods. Reduce the risk of digestive diseases and various types of inflammatory conditions. Slow down the aging process by combating free radicals in synergy with other antioxidants. Regulate hunger sensations and thereby help us maintain a healthy weight. How can you get more chlorophyll in your daily life? Vegetables highest in chlorophyll Simple, eat more greens! Here is a list of some of the most chlorophyll-rich vegetables we can consume: Spinach Parsley Broccoli Arugula Kale Bok choy Romaine lettuce Green pea shoots Sunflower shoots Green olives Brussels sprouts Chlorophyll supplements Chlorophyll Wheatgrass juice Barley grass juice Chlorella Afa algae Spirulina Moringa To really get started with chlorophyll intake, we recommend making it part of your daily routine. Here you can find wonderful spirulina recipes.
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5 natural ways to relieve pollen allergy
Allergic reactions have increased dramatically over the past decades. Common symptoms of hay fever can include a stuffy nose, sinus pain, headache, fatigue, itchy throat, watery eyes, and more. Many people suffer from hay fever, also known as pollen allergy. You can be especially sensitive to allergies if you have a weakened immune system, digestive problems, underlying illnesses, experience a lot of emotional and physical stress, lack sleep, or are pregnant. In this article, we will guide you on how to counteract and ease pollen allergy naturally. Remember, treating allergies requires patience and a combination of strategies. 5 steps to relieve pollen allergy naturally 1. Review your diet Avoid gluten and dairy products for a while before, during, and after the pollen season. Dairy products produce mucus and make it harder for the body to handle allergies. Remove as many allergens and burdensome substances as you can, such as alcohol, white sugar, eggs, soy products, peanuts, etc., to support your body’s focus during the pollen season. Foods that can relieve allergy symptoms Plenty of pure water, preferably with squeezed lemon. 1 tsp organic unfiltered apple cider vinegar in water 2-3 times a day. Cold-extracted honey. Lots of colorful vegetables, nettles, and berries, antioxidants! Spirulina is said to help stop the release of histamine that causes symptoms. Fermented vegetables like sauerkraut or kimchi. Pineapple: the enzyme bromelain found in pineapple can help reduce reactions to allergens. You should eat the core of a ripe pineapple. If that’s not available, bromelain supplements exist. Onion and garlic. Spicy food. Bone broth or miso soup if you want a vegetarian option. It’s very beneficial for the gut. 2. Use dietary supplements Sometimes the body needs a little extra help, and supplements are an excellent complement. Pollen enzyme with bromelain, ginger, and quercetin, among others. Pollenoptimal with black cumin, vitamin C, sea buckthorn, ginger, quercetin, and bromelain, among others. Quercetin. Bromelain. Extra vitamin C. Healthy gut bacteria. Zinc. Nettle***. Interesting: Some phytonutrients have been shown to block the release of histamine. *Quercetin is an example of a plant flavonoid and antioxidant found in many fruits and vegetables such as cabbage, blueberries, broccoli, and tomatoes. **Bromelain has been shown in some studies to reduce nasal swelling, allowing better breathing. The product Proteazym contains a lot of bromelain. ***Read more about the amazing nettle. 3. Avoid pollen as much as possible An important way to reduce allergy symptoms is, of course, to start eliminating pollen from your indoor environment as much as possible. Keep windows closed at home and at work during the day. Always wash your hands and face after being outside. Shower and rinse your hair before going to bed. Don’t surround yourself with too much fabric at home; for example, pillows and heavy curtains should be removed when allergies are at their worst. The best time to go for a walk is in the evening or after a nice rain shower when the pollen has settled. It’s good to know which substances can cause and worsen pollen allergy: Pollen from trees such as birch, oak, beech, and elm, mugwort, and ragweed. Grass. Elements from trees and flowers. Mold. Dust. 4. Stay updated with pollen forecasts With the help of the pollen forecast, you can plan your daily life. There are several websites online that show it so you know when you can go outside. You can also apply a bit of thick cream under your nose before going outdoors to create a “pollen trap.” For example, shea butter works well for this. 5. Rinse your airways with a neti pot Rinse your nose every day with a neti pot. Mix lukewarm water with natural salt and add it to the neti pot.
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Natural vs Petroleum Oils in Skincare: 14 Important Differences
Applying the best from the plant kingdom to the skin feels incredibly luxurious while also nourishing the skin. Here we clarify some major differences between vegetable oils found in organic skincare and petroleum oils found in conventional skincare. 14 differences between vegetable and petroleum-based oils Advantages of vegetable oils absorbed by the skin.⠀ similar to our own skin fat (sebum). provide essential fatty acids that build skin cells.⠀ nourish the skin with antioxidants.⠀ break down easily in nature.⠀ protect and strengthen the skin’s protective mantle/barrier.⠀ Disadvantages of petroleum oils not absorbed by the skin.⠀ protect the skin but clog pores.⠀ prevent the skin from absorbing fat-soluble vitamins.⠀ do not contain fatty acids or antioxidants.⠀ are environmentally harmful and break down poorly in nature (only 25-40% decompose).⠀ pollute water and soil.⠀ are extracted from non-renewable raw materials.⠀ make the skin dependent on more fat. By choosing organic or natural skincare products without synthetic/chemical additives, we contribute to more sustainable consumption and a better future. We think it’s an easy choice.
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DIY: Natural and homemade shaving cream with coconut oil
Do we have to buy conventional shaving foam to get a good result when shaving? No, absolutely not. It is often uneconomical and contains a lot of synthetic additives, surfactants, pH-adjusting chemicals, and PEG substances that can be contaminated with potentially toxic impurities like 1,4-dioxane. Instead, you can shave with an organic, completely natural, liquid soap or an organic solid soap. Simple, right? For those of you with dry skin who want something moisturizing, today we’re sharing a simple recipe for a shaving cream you can make at home. It becomes a moisturizing cream with a creamy lather that works really well. The great thing about making your own shaving cream is that you know for sure it is 100% organic and natural! DIY recipe: Natural Shaving Cream Ingredients: – 2 tbsp organic, cold-pressed almond oil or jojoba oil – 0.5 dl shea butter – 0.5 dl coconut oil – 2 tbsp liquid Castile soap – 5-10 drops essential oil (optional) Instructions: 1. Gently melt the shea butter and coconut oil together over low heat in a saucepan.2. Add the oil you chose and mix well, then remove the saucepan from the heat.3. Pour into a bowl large enough to whisk in the next step. Place the bowl in the fridge until it hardens.4. Take it out of the fridge and whip the cream with a hand mixer until it becomes fluffy, about 3 minutes.5. Now pour in the liquid soap and continue whipping until everything is well combined.6. Transfer the cream directly with a spoon into a clean glass jar with a tight lid. Tips If you want your cream to have a scent, you can add one or two essential oils—add them before placing the cream in the fridge. This cream lasts quite a while, but if water gets into it, it can spoil quickly. So always take the cream out of the jar with clean, dry hands or preferably with a wooden spoon. Store the cream in a cool, dry place, such as a pantry or a cool bathroom cabinet. Ready-made Shaving Soaps We also offer ready-made shaving soaps for those who prefer that. Here are some favorites. Avocado & Cedarwood works as shampoo soap, body soap, and shaving soap—can it get any better? Boreal Forest soap is great for shaving because the castor oil produces a rich lather and the clay in the soap makes the skin slippery. Shea & Avocado Soap is a 5-in-1 product: body soap, face soap, shaving soap, shampoo, and conditioner, suitable for adults, children, and pets—a real eco bargain! Razors We also offer very nice safety razors which you can find here.
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Natural Hair Styling Products from BRUNS: Complete Guide
They have several really good ones! As usual, they come both scented and unscented. There is a smaller size so you can try it first before buying the large bottle. The smaller ones are also great for traveling. Hair Soufflé – Strength & Fullness This is a type of hair gel and leave-in conditioner in one. It doesn’t give that hard gel hair, but provides hold in a soft way. The hair soufflé also gives moisture, heat protection, and volume when blow-drying. The product works just as well on dry as on damp hair and makes hair feel freshly washed for longer. The best part is that it’s so versatile and suits all hair types. It shapes short hair while reducing frizz and nourishes long hair. How to use the hair soufflé: If you have stiff, frizzy, or flat hair, you can distribute the hair soufflé in towel-dried hair and let it air dry. The hair becomes soft, smooth, frizz is reduced, and you get a bit of volume as a bonus. If you have curly hair, you can scrunch it to bring out the curls and make them last longer. If you want volume and more hair texture, blow-dry your hair with the hair soufflé in it. When you’re in a hurry and quickly need some volume or reduced frizz, you can scrunch a bit into dry hair. The hair soufflé is so light it won’t weigh the hair down. Salt Spray – Texture & Volume This is a multi-product that can be used for hold or as a dry shampoo. It provides hold, natural tousled texture, bouncy curls, reduces frizz, and sets hairstyles. A real winner. How to use the salt spray: Spray the product on dry or wet hair; it won’t weigh the hair down. Blow-dry or let air dry for the desired effect. Put your hair up and spray on. As a dry shampoo, just apply where the hair needs refreshing. Salt Cream – Styling & Texture This is like a lighter gel, a unique product that provides light styling, heat protection, moisture, and can enhance curls. The hair feels fresh longer with the light texture of this leave-in gel. Perfect for defining curls. How to use the salt cream: After distributing the cream in your hair, you can style it as you like or twist curls for extra definition. If you want volume, you can blow-dry your hair with the cream in. If you apply the product to dry hair, you can brush it afterward for extra shine. Conditioner Spray – Shape & Detangling This is a light spray that moisturizes hair and reduces frizz without weighing it down. The spray feels nice to use on dry hair when it needs freshening up, e.g., after exercise, or on wet hair when extra conditioner is needed to make hair easier to comb. How to use the conditioner spray: You can spray directly on the hair or on a hairbrush and then brush the hair. It nourishes and helps detangle frizzy, dry, and tangled hair. Works equally well for adults and children. Heat Protection – Protection & Primer This product is a heat protection spray that, besides protecting hair during blow-drying up to 230ºC, also shortens drying time. It gives a weightless and neutral finish. Very easy to use. How to use the heat protection: Spray the product on dry or wet hair; it won’t weigh the hair down. Blow-dry or use heat tools. It’s also great to use on heatless curls! Take the opportunity to try the fantastic products from BRUNS; they are vegan-friendly, natural, sulfate- and paraben-free, environmentally friendly, and unisex for all ages. Last but not least, they really make a difference for your hair. Feel free to comment on what you think about their styling products!
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5 creative vegan sauce recipes with nuts
Nuts can provide us with protein, minerals, antioxidants, fiber, and healthy fatty acids. And there are so many plant-based, fun recipes with nuts, and here we share 5 vegan favorites. Most nuts benefit from soaking, which makes them easier to digest; this is called "activating" nuts. Cashews only need a short soaking time, while almonds need to be soaked overnight. Cashews, macadamia nuts, and pine nuts have the highest fat content and only need to be soaked for 2-4 hours. NOTE! If soaked for too long, their health-promoting oils break down. Brazil nuts should be eaten sparingly as they contain a lot of selenium. Selenium is a powerful antioxidant, which is good, but not in excess, like most things. Learn more about how to activate nuts. Recipe 1: Cashew Sauce with Paprika, Chili and Thyme 2 dl soaked cashews 2 dl water 2 garlic cloves 1 small chili pepper (seeded) 1 red bell pepper (seeded) – for a more intense flavor, you can roast it in the oven first and then peel it Fresh thyme and/or oregano A little lemon juice (optional) Blend everything in a powerful blender. Recipe 2: Cashew Sauce with Asian Spices 2 dl soaked cashews 2 dl water 2 garlic cloves A piece of peeled fresh ginger Chopped lemongrass or chopped coriander to taste A pinch of salt Blend everything in a powerful blender. Recipe 3: Almond Pesto 7 dl fresh basil / can be replaced with parsley if preferred 2 dl almonds (soaked overnight) 2-3 wild garlic cloves 1/2 tsp sea salt 1/4 tsp black pepper 2 dl extra virgin organic olive oil Mix everything in a food processor. Keeps well in a tightly sealed glass jar in the fridge. Recipe 4: Macadamia Pesto 5 dl fresh basil, 45 grams macadamia nuts, 2 tbsp pine nuts, 3 garlic cloves, 1 tbsp fresh lemon juice, 1 tbsp lemon zest (choose organic lemon), 1.5 dl extra virgin organic olive oil, salt and pepper to taste. Blend everything in a powerful blender or food processor. Keeps well in a tightly sealed glass jar in the fridge. Recipe 5: Vegan Parmesan with Nuts Blend your choice of nuts into crumbs together with garlic to taste, then mix in nutritional yeast and a little sea salt to taste. This is sooo good with, for example, zucchini noodles.
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Vegan nut milk
Vegan nut milk Would you like to make nut milk? You can easily make it in a powerful blender. 1. Soak the nuts in water overnight. The water should cover the nuts.2. Drain the water.3. Place the nuts in the blender with cold water.4. Blend. If you need to make it thinner, add more cold water.5. If necessary, strain the milk through a nut milk bag. This is most important for almonds. Some nuts do not need to be strained, such as cashews. You can make milk from hemp, hazelnuts, pumpkin seeds, almonds, walnuts, pistachios, pecans, cashews, sunflower seeds, etc.
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12 adaptogens that boost your energy and stress management
How can you increase your energy and become more adaptable to everyday challenges? Part of the answer may be adaptogenic herbs. Read more in the article! What is an adaptogen? The word adaptogen means "to adapt." Adaptogens are used as a collective term for herbs/plants that work to increase the body's ability to adapt to various forms of physical, mental, chemical, or biological stress. They are often highly valued herbs within traditional herbal medicine systems worldwide. According to many herbalists and nutrition experts, adaptogens are among the most important supplements we can give the body. How do adaptogens work? As the name suggests, adaptogens help you adapt to various forms of stress while promoting stability. Another way to describe how they work is that they "normalize" many of the body's processes and help maintain homeostasis. They thus help create a state of balance in the body and make the body more adaptable. One way they do this is by interacting with the HPA axis (hypothalamus-pituitary-adrenal axis), which controls the release of many hormones. One such hormone is cortisol, a primary "stress hormone" that also contributes to symptoms associated with aging. When cortisol levels rise, we react with "fight or flight," which stimulates the sympathetic nervous system and the adrenal glands. First and foremost, it is important to understand that stress is only meant to exist for short periods. But many people experience the fight-or-flight response regularly, many times a day, and may then experience a state of constant stress, which puts pressure on the adrenal glands, lowers our energy, strains the digestive system, and causes a number of problems. Adaptogens can support you by keeping the body's stress reaction at a desirable level. 12 well-known adaptogens that help the body Ashwagandha – Studies have shown that the herb supports mental balance, increased stress resilience, and stamina. Astragalus is a popular energy booster, especially strengthening for muscles, bones, and arms. A highly valued medicinal mushroom for antioxidants and the immune system. The queen of medicinal mushrooms with a history of over 4000 years. For the immune system. Cordyceps – Has positive effects on energy production and endurance. Rhodiola – A well-known herb that helps support the stress response. Russian root / Siberian Ginseng – Its active compounds have been shown to help increase blood flow and oxygen supply to the brain. Schisandra – Is a premium herb, a berry, with very high nutritional content for all organs as well as the skin. Tulsi – The queen of herbs. An herb that has been shown to have a calming effect and may help with sleep quality. Panax Ginseng / Korean Ginseng – May help increase ATP production and improve blood circulation. Gynostemma leaves are known in Asia as the "Miracle Leaf" and share a remarkably similar chemical profile with Ginseng. Maca – Has been shown to combat fatigue and increase endurance. It is good to adjust which herbs you take according to your life situation, time of year, and constitution. Experiment and see what feels good for you; or consult an herbal expert to get a personalized program. How do I take an adaptogen? Generally, adaptogens are intended to be taken for shorter periods, about 6 to 12 weeks depending on the herb. Then you may need a break from that particular adaptogen for about 4 weeks. It is also recommended to rotate adaptogens every other month so that your body benefits from exposure to several different types of chemical compounds. Important to consider when taking adaptogens: Feel free to take stimulating adaptogens early in the day, such as at breakfast or before a workout. For example, ginseng, cordyceps, and rhodiola are ones that can give you energy. Ashwagandha and tulsi may be better suited for the evening, for example, to help with sleep. Remember never to take medications and herbs at the same time; they need to be taken at intervals of at least 4 hours. 6 ways to activate the body's own adaptogenic response It is also very helpful to enhance the body's own adaptogenic ability through, for example: Meditate. Practice yoga, qi-gong, or tai chi. Sing and hum. Use a sauna. Take a cold bath/shower. Give yourself massage and touch. Such activities promote the body's ability to adapt to everyday stresses. It's about recovery and creating a state of calm within ourselves that we can always return to and feel safe; having a place inside that is "home" regardless of life's changes. One thing is certain; everything changes, nothing lasts forever, so the greatest gift you can give yourself is to be at home within yourself. Knowing that you are your own lighthouse guiding the way. Have questions? Get in touch with us.
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Manage oily skin - Causes and natural solutions
Oily skin, greasy skin, or shiny skin all describe the same skin type, namely overproduction of natural sebum. Contents Why do you get oily skin? Hormones Weather Dry skin Wrong products Excessive skincare routine Why these common tips don’t help with oily skin Dry out the skin* Wash your face often* Use toners with alcohol Do not use oils Use salicylic acid How to fix oily skin Oily skin caused by hormones Oilier skin in summer* Protect the skin from drying sunlight* Skin's moisture balance during summer* Wear less makeup when you sweat High sebum production due to dry skin Oily skin due to excessive routine Oils suitable for oily skin Acids for oily skin types* White willow bark extract* Glycolic acid* Lactic acid Why do you get oily skin? Regardless of skin type, everyone has sebaceous glands in the dermis (under the protective epidermis). Most sebaceous glands are found in the scalp, face, chest, and back. Sebaceous glands produce sebum, which is rich in fat. In skincare, sebum is often called sebum. Sebum makes the skin soft, supple, prevents dryness, and limits unfavorable bacterial growth. There can be many reasons why the skin overproduces sebum. We go through the most common causes behind oily skin. Hormones Androgens are a group of sex hormones where testosterone is the best-known hormone. Since sebaceous glands are stimulated by androgens, oily skin is common during puberty for boys. Even though girls have lower androgen levels, an increase in these hormones can cause oilier skin. Androgen levels can increase with stress, during puberty, the menstrual cycle, pregnancy, and menopause. Genetics, heredity, and age can play a role here, affecting the activity of the sebaceous glands. Weather Most people experience oilier or less dry skin during summer or when staying in a warm climate. This happens when temperature and humidity increase: If you travel on vacation from a cold to a warm climate, the skin does not have time to downregulate sebum production quickly. The skin needs less sebum when the humidity is high. You may feel that your skin is oilier even though sebum production remains unchanged. The summer sun dries out the skin. More sebum can be produced to soften and protect the skin from drying out. You sweat more because the body is trying to cool down. Sebum is needed for the sweat to stay longer on the skin. Since sebum and sweat do not mix, the skin can have small "sweat droplets" that shine. In this case, many mistake increased sweat for increased sebum production. In reality, it’s only about how much you sweat. Sweat mixed with powder makeup settles patchily and sets into fine lines on the skin. This can cause acne and various skin problems. Dry skin The skin (and body) does everything to create balance. When the skin is dry, sebum production increases in an attempt to compensate for the lack of moisture. The root cause of oily skin can therefore often be genuinely dry skin. Wrong products The cause of oily skin can also be the wrong skincare products. An overly drying cleanser or a cream lacking moisture can definitely cause imbalance in the skin and result in shiny skin. Excessive skincare routine You can also get oily skin from an intense or excessive skincare routine such as: too frequent washing. too much or harsh exfoliation, physical friction, and rubbing. too much peeling and/or acids. constantly new products introduced to the skin. With an extreme skincare routine, too much sebum can be washed away, the skin becomes irritated, and the skin barrier weakens. The skin increases sebum production to compensate for the loss and protect itself. That’s why these common tips for oily skin don’t help Regardless of the root cause of oily skin, there are certain tips you should watch out for. These tips may feel good at first but worsen the skin’s condition in the long run. Oily and shiny skin is usually the result of an imbalance in the skin. We go through a few common tips that contribute to more imbalance and even oilier skin. Dry out the skin The most common advice for oily skin is to dry out the skin: "Wash your face often" The advice to wash your face more often to keep the skin matte and free from shine and oil is a very bad idea. Especially if the advice is to wash with a strong cleansing product (that foams). Frequent washing removes too much of the sebum that needs to remain on the skin. This stimulates the sebaceous glands to produce more sebum. Even the skin's beneficial bacterial flora can be disturbed by cleansing products and excessive washing. "Use toners with alcohol" It is absolutely true that alcohol, among other things, has an antibacterial effect. A certain amount of alcohol combined with moisturizing and pH-balancing ingredients can therefore be beneficial for acne-prone skin. But an alcohol-based toner or facial water without any moisturizing and pH balancing is not good for any skin type at all. Alcohol is very drying, which only stimulates the skin’s own oil production. If you don’t know which ingredients provide moisture and pH balance, it’s best to choose an alcohol-free toner. A toner should not be mattifying but primarily moisturizing, astringent, and pH balancing. "Do not use oils" There has long been fear of vegetable oils, especially regarding oily and acne-prone skin. The advice to use oil-free products and creams is based on the fear that: vegetable oils clog pores. vegetable oils are too heavy for oilier skin types. But there are different kinds of vegetable oils! A heavy oil like coconut oil or avocado oil is usually not ideal for oily skin. However, lighter oils like safflower oil, watermelon seed oil, or the balancing jojoba oil are excellent for oily skin. Not all vegetable oils are the same. They have unique fatty acid compositions which give them different properties and therefore suit different skin types differently. Additionally, plant oils are a natural source of vitamins, antioxidants, and enzymes that support the skin's own functions. Keep in mind that most oil-free (free from vegetable oils) moisturizers and lotions contain various forms of silicones, texture agents, stabilizers, and fragrances. These neither add moisture, balance, nor strengthen the skin. There are significant differences between conventional and organic skincare, as well as between vegetable oils and petroleum-based oils that are important to know. Use salicylic acid Salicylic acid is effective on oily skin. It has good exfoliating properties and can penetrate the skin to dissolve clogged pores. The downside of salicylic acid is that it is incredibly irritating and drying. The skin can easily become red, burned, and flaky. Salicylic acid is a salicylate and a component of acetylsalicylic acid. The substance: harms children's health. has a negative impact on women's fertility. can pass into breast milk and harm the baby. Some studies have shown that salicylic acid applied topically to the skin is safe for pregnant women to use. Other studies claim that salicylic acid should absolutely not be used by pregnant women. Simply put, more studies are needed to determine a safe answer on whether salicylic acid affects us. For this reason, we do not recommend it for: children. pregnant women. women who want to become pregnant. nursing women. Salicylic acid can both reduce skin oil and counteract acne. It should be used with caution: use in low concentrations. use only one product with salicylic acid in your skincare routine. preferably do not use together with other acids and especially not with retinol and vitamin C. do not use if you have sensitive or problematic skin. How to fix oily skin What helps with oily skin and why? Think long-term when you want to get rid of oily skin. The skin is our largest organ that adjusts and adapts to imbalances (internal and external). Help the skin come into balance. For those with oily skin, it’s especially important that the skin has: pH balance. a microbiome in good balance, i.e., a good balance of beneficial bacteria. balanced sebum production. That’s why you want to use products and have a skincare routine that: in the long run balances the skin’s moisture levels and sebum production. removes dirt and excess sebum without stripping the skin’s natural sebum. makes the skin feel clean, yet smooth and hydrated. Here we clarify the biggest mistakes you can make and what actually helps with oily skin. Oily skin caused by hormones It’s difficult but not impossible when hormones are causing trouble. Whether it’s puberty or menstruation, our hormones are affected by stress, sleep, and diet. Biggest mistake: eating unhealthy, stressing as usual, going to bed late. What can help: By relaxing, doing breathing exercises, getting good and enough sleep, you can influence hormone levels. A balanced diet can also make a big difference. Cut down on inflammatory foods like red meat, sugar, wheat, and dairy products. Eat more greens, healthy fats, and drink more water. Take extra good care of yourself when your hormone levels fluctuate. Oilier skin in summer It’s common for the skin to feel less dry during the summer months. For those with oily skin, summer can be an especially challenging period. That’s why it’s important to adapt your skincare to the weather. Remember! When moisture is lost, the skin is stimulated to produce more sebum to compensate for the lost moisture. That’s why your skincare routine in summer should be adjusted to restore moisture and oil balance. Protect the skin from drying sunlight The sun’s UV rays dry out and burn the skin more than you think. Therefore, use at least SPF30 to prevent moisture loss and sunburn. Biggest mistake: skipping SPF on the face. Best SPF for oily skin: Odylique Organic Sun Screen SPF30 The skin’s moisture balance during summer The higher humidity means the skin needs less hydration. If you also avoid the sun and don’t sweat, the skin doesn’t lose as much moisture. Then you should switch to a lighter, less nourishing face cream or skip creams/oils and only use serum. The biggest mistake: using the same skincare products all year round. Best summer products for oily skin: Odylique Spot-on Serum True Balance Gel Cream from Evolve If you are in the sun and/or sweat a lot, you need to compensate for both moisture and oil loss (despite the higher humidity). When you sweat, both moisture and oil are drawn to the skin’s surface and eventually evaporate or are wiped away. Use moisturizing aloe vera or products with hyaluronic acid under your SPF in the morning and under face cream or face oil in the evening. The biggest mistake: stopping moisturizing your face. Best products for moisture and oil loss: Odylique Spot-on Serum, Evolve Hyaluronic Serum 200, or i+m Naturkosmetik Fluid Equalize Clay Hyaluron Wear less makeup when you sweat When you sweat in summer heat, moisture mixes with your makeup. Therefore, use less makeup in summer. Choose cream makeup over powder makeup, as water (sweat) causes powder makeup to clump on the skin, which can cause irritation and acne. Skip thick layers of mattifying makeup. It dries out and acts like a mask on the skin in summer heat. The biggest mistake: applying thick layers of makeup or drying mattifying makeup. Best summer makeup tip for oily skin: use less makeup and accept that the skin needs to sweat and looks more dewy when it’s warm. Use self-tanner instead of foundation: Eco by Sonya Tan Face Water. Try a lighter foundation with SPF in one: Alga Maris Tinted Sunscreen SPF30. High sebum production due to dry skin Using a strong cleansing face wash, alcohol-based toner, and various mattifying products only triggers the skin to produce more sebum. Therefore, choose products that cleanse and balance without disturbing the skin’s natural oils. The biggest mistake: using products that create a matte look by drying out the skin. Best cleansing and mattifying products for oily skin: Daily face wash – Evolve Daily Detox Facial Wash Alcohol-free toner – Inlight Beauty Floral Tonic Alcohol-free makeup remover – Evolve Deep Clean Micellar Water Face mask – Evolve True Balance SOS Mask Primer – 100% Pure Mattifying Primer Oily skin due to an excessive routine It's not just drying skincare products that cause imbalances. The biggest mistake: constantly over-treating the skin with various products, washes, masks, and exfoliations weakens the skin barrier, disrupts the pH balance, moisture levels, and the good microflora. The end result can be acne, irritated, red-flushed, oily, and sensitive skin. Best skincare routine for oily, unbalanced skin: Wash your face at most twice a day. Exfoliate and peel according to the product’s recommendation or a maximum of 2-3 times per week. Be patient. Do not constantly introduce new products to the skin. A new product should be used for 4-6 weeks to see its full potential. Oils that suit oily skin Like dissolves like, meaning – oil dissolves oil. That’s why the very best for oily skin is vegetable oils. Try it and be amazed by the fantastic result. Try both washing your face with oil and moisturizing your skin with oil. Biggest mistake: being afraid to use plant-based oils. Best oils for oily skin: | Cleansing oil | Face oil | | | ----------------------------------------- | ----------- | - | | Pure, cold-pressed oil – Jojoba oil | x | x | | Pure, cold-pressed oil (light) – Watermelon seed oil | x | x | | Pure, cold-pressed oil (light) – Squalane | x | | | Pure, cold-pressed oil (light) – Hemp seed oil | x | | | Oil blend – Inlight Beauty Face Oil | x | | | Oil blend – Inlight Beauty Make Up Remover | x | | Acids for oily skin types There are certain acids that are especially suitable for oily skin. Willow bark extract is not a pure acid. However, it has exfoliating properties and is therefore included here among the other acids. White willow bark extract White willow bark extract (white willow bark) can dissolve clogged pores, balance and control sebum production. It also has potent antibacterial and anti-inflammatory properties. White willow bark extract is rich in tannins, flavonoids, phenolic acids, and other minerals that soothe the skin and support cell regeneration. At the same time, it gently exfoliates, has an astringent effect, and counteracts free radicals. The great advantage is that white willow contains salicin, which is a milder version of salicylic acid. It does not irritate the skin and is gentle enough for sensitive skin. Glycolic acid Glycolic acid (glycolic acid) is especially good if you have oily skin with acne. Glycolic acid is the smallest AHA acid (alpha hydroxy acid) and therefore works deeply. It dissolves and reduces excess sebum. The acid is not recommended for sensitive skin as it can feel too intense. Lactic acid Lactic acid (lactic acid) is the mildest AHA acid. It works on the skin's surface and gently dissolves excess sebum. Also suitable for sensitive skin. Biggest mistake: using your own acid combinations, too many strong acids, and exfoliating the skin for too long or too often. Best exfoliators for oily skin: | White willow bark extract | Glycolic acid | Lactic acid | | ------------------------------------------------------------------------------------------------------------------------------- | ---------- | --------- | | | | | | Evolve Miracle AHA 3 minute Mask | x | x | | Eco By Sonya Super Acai Exfoliator | x | | | Evolve Liquid Radiance Glycolic Toner (exfoliating toner) | x | x | Read our Ultimate Guide for acne-prone skin for more information.
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15 natural ways to manage exhaustion and fatigue
A question we have received several times is: “I’m tired all the time, what should I do? I think I’m exhausted.” When you experience severe tiredness or exhaustion, you have probably gone through significant or underlying stress over a longer period. You may also have experienced a traumatic event in your life. After prolonged stress, you have often depleted your supply of the neurotransmitter serotonin. When serotonin levels have fallen below a healthy level, you may, for example, have difficulty falling asleep or wake during the night, experience worry and/or anxiety. When serotonin levels have become very low, the adrenal glands do not receive signals from the brain to produce cortisol and DHEA. You may then feel exhausted, low and find it difficult to cope with stress and pressured situations. Here is some information that we hope can support you if you recognize yourself in this. Patience The most important thing is to be patient with yourself and your life situation. Pause and be kind to yourself. If you have pushed yourself beyond your limits, there is no “quick fix”; it takes time to return to your former self, or rather, a “new self”. Recovery Recovery can take a long time, but it is absolutely possible! Making time every day for relaxation, rest and sleep is very important. Rest. Sleep. Reduce stress. Say no to anything you cannot cope with. 1. Relaxation If you find it difficult to relax, techniques such as a pre-recorded meditation or breathing exercises can be helpful. Other tips include talk therapy, meditation, relaxing music and walks in nature. Meditation is a fantastic tool for pausing for a while, which anyone can learn, little by little. Meditation releases calming neurotransmitters that transform reactions into relaxed states. 2. Listen to your body If you find yourself becoming sad, angry or panicked when saying yes to things and taking on commitments, such as a new task at work, you need to rest. This is experienced differently by everyone, but remember that there is nothing wrong with you; you simply need to take care of yourself. 3. Rest If you feel as though you are “shaking” inside - a feeling that someone experiencing exhaustion can often relate to - it is extremely important to rest, and resting with warmth can be beneficial. For example, taking a bath, placing a hot-water bottle on your body, going to a spa or getting a massage. Even being close to someone you can relax with helps. Or simply holding someone's hand. Someone who can help you regulate yourself. You can also drink a cup of herbal tea or miso soup, or eat a piece of fruit. Anything that gives you a feeling of well-being and provides “comfort.” Being close to animals can also provide great comfort, if that is possible. Healthy diet 4. Clean food It is important to choose as clean a diet as possible, with as many nutrients as possible. 5. Nutritious food Real, nutritious food includes vegetables of all colors and shapes, sprouts, fruit, berries, nuts, and seeds. Feel free to vary the vegetables so that you have different colors on your plate at each meal. Green juices are something that provides a lot of nutrients. Since “living” foods are full of nutrients, they provide us with pure energy. Unrefined carbohydrates (whole grains, beans, and vegetables), good protein, and healthy fats such as cold-pressed olive oil and Omega 3 are also important. 6. Cut down on gluten and dairy It is worth trying to avoid gluten and dairy products for a while and seeing how you feel, and instead trying plant-based products. Fish can be beneficial, but in smaller amounts, as it unfortunately contains a lot of heavy metals nowadays, which weakens us. There is also the whole environmental issue surrounding fish, which means it is no longer an obvious choice. 7. Avoid stimulants It is important not to overstimulate the body with, for example, too much coffee, cocoa, alcohol, or sugar. If you are very exhausted, certain foods and drinks can easily cause palpitations or anxiety. Yes, you read that correctly: food and drinks can cause anxiety if, for example, the liver is not capable of processing the intake. At certain times in life, the liver has too much work to do. Alcohol is one such example that can be felt immediately when exhausted. Feel free to drink water, lemon/lime water, and herbal teas. Sometimes you can feel it immediately, and sometimes you notice it after a few hours. 8. Drink water Feel free to drink water, lemon/lime water, and herbal teas. How often should I eat 9. Eat smaller amounts more frequently If you are exhausted, it may be beneficial to eat smaller amounts more frequently. This is because when you have low levels of adrenal hormones, your blood sugar can fluctuate, and low blood sugar can put strain on the adrenal glands. To reduce this, it is important not to get too hungry. This can make you feel even shakier. 10. Do not fast If you are exhausted, you should not do intermittent fasting or fast, as this can put even more stress on the body. It is something you can do when you are 100% recovered and the body has all its building blocks again. The body needs nutrients to handle a detox. Exercise 11. No strenuous exercise Strenuous exercise is not a good idea when you are exhausted – instead, you need to exercise more gently. For example, yoga, dancing, cycling, swimming, or taking walks in the forest. You can gradually build up your training over time until you feel more strength and energy and find that somewhat more strenuous exercise works for you. That is when exercise provides the energy it should. 12. Exercise should make you happy After exercising, you should feel happy and fulfilled; if you feel ill, the workout is too strenuous. Once you have built up your strength, herbs such as adaptogenic herbs can be a very good idea. Adaptogens are herbs and plants that work to increase the body's ability to adapt to various forms of physical, psychological, chemical, and biological stress, as well as changing situations. Which adaptogen suits you best is something you need to discover through trial and error. However, we recommend taking one adaptogen at a time. Feel free to read more about adaptogens. Supplements 13. Take supplements Suggestions for important supplements that provide support in various ways. Vitamin C – a superb antioxidant that truly supports us in all situationsB-complex – B vitamins are so important.Extra B12 – consider having your B12 levels tested to see where you stand.Lactic acid bacteria (probiotics)Magnesium – very helpful for anxiety, pain, and stress.Q10 – for the energy of the cells and the heart.Lemon balm – both calming and uplifting.An herbal blend for good sleep – such as Sömnbalans.L-Theanine – a fantastic amino acid for stress and anxiety.Iodine – supports the thyroid.Selenium – very important for both the thyroid and the immune system. Infection & inflammation 14. Take care of infection and inflammation Keep in mind that if you are carrying a long-term infection, your immune system and adrenal glands are working overtime. It is therefore important to find out whether this is the case and address the infection or inflammation. Common infections can include gastrointestinal problems or dental problems. It is important to eliminate culprits such as bacteria, viruses, fungi (candida), parasites, or heavy metals from the body, as they worsen and cause fatigue. This can be difficult to know and understand on your own, so we recommend seeing a nutritional therapist or a functional medicine doctor and having tests done. Ask for help! Contact us if you have any questions, and take care of yourself out there.
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