Health Blog
Health Blog
Everyone is talking about GLP-1. But few talk about the fiber that affects your satiety
GLP-1 is a hormone that regulates satiety and blood sugar, but it is influenced by how food is broken down in the body. Read more about how fibers like psyllium can help provide more even energy, more stable blood sugar, and longer-lasting fullness.
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Do you feel swollen in your body? It could be related to the lymphatic system
The lymphatic system is an important part of the body's circulation, immune defense, and fluid balance. Learn more about how lymph flow works, why the body can feel swollen, and what you can do to support circulation.
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A mushroom for a stressed nervous system? This is why Reishi is so talked about
Reishi is an adaptogenic mushroom traditionally used to support stress regulation, immune function, and recovery. Read more about how Reishi can help the body relax and manage long-term stress.
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Thinner hair or increased hair loss? What it could indicate about your health
Thinning hair is often due to a combination of hormonal changes, nutritional deficiencies, and stress. Learn more about what can affect hair growth and how nutrients like protein, iron, vitamin D, and B vitamins can support hair from within.
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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.
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Creepy crawlies in the legs at night? When the nervous system just won’t rest
Creeping sensations in the legs in the evening can be due to an imbalance in the nervous system and are linked to nutrients such as iron, magnesium, and vitamin B6. Read more about what restless legs can be caused by and what can help the body relax before bedtime.
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Cell protection – the foundation for longevity
Cell protection is an important part of lifelong health and affects how the body produces energy, recovers, and manages stress. Read more about cell health, mitochondria, and why substances like NAD+ are gaining attention in longevity.
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Gut flora and lifespan – what does the research say?
Research shows that the gut flora plays an important role in the immune system, inflammation, and how we age. Learn more about the connection between the microbiome, lifespan, and what you can do to support a balanced gut flora.
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Physical or chemical sun protection - what is the difference?
I continue in the spirit of the sun about sun protection. Clothing and hats/caps are undoubtedly the best sun protection. Babies and small children should be kept away from direct strong sun. But if you want to protect yourself with sun products, how do you choose? Chemical or physical protection? Of course, I think you should choose physical protection. Examples of this can be clothing or sun products that contain particles (titanium dioxide) that reflect the sun’s rays. Chemical sun protection contains chemicals that convert the wavelength (energy) of the sun’s rays. These chemicals often contain amines that can form cancer-causing nitrosamines. Moreover, studies show that about 9% of the amount of chemical sun protection you apply to your body ends up in your urine. This means the chemicals are absorbed by the skin and enter the body. What they do inside the body on the way out is unknown. I wonder where the remaining 91% goes. So the big difference is that chemical sunscreens are absorbed by the body, while physical ones remain on the skin. However, you should be cautious of finely milled physical particles in nano size. Read more about that here. Sun cream for babies and children Again, clothing is the best option, but if you want to complement with sun cream, only physical sun protection applies here. Adults’ livers are fully developed and can break down chemicals much better than children’s. Therefore, for several years there has been a recommendation to only apply physical sun protection to babies and children. At the risk of sounding repetitive, I must emphasize the importance of avoiding nanoparticles for the little ones. Eco Cosmetics has a children’s sun cream that is also suitable for children under 1 year. Physical protection with titanium dioxide (without nanoparticles). Different UV rays There are 3 groups of UV radiation: UVA, UVB, and UVC. UVC radiation is absorbed and filtered by the ozone layer, so it is UVA and UVB we need to protect ourselves against. UVA UVA penetrates the deeper layers of the skin, affects the skin’s melanin, and makes us tan. UVA does not burn the skin but causes premature aging and can damage the underlying tissue. Many studies show that UVA radiation can also promote the development of skin cancer. UVA is not filtered at all by clouds. If you spend a lot of time outdoors, it may be wise to protect your face year-round. UVB UVB radiation affects the outer tissue of the skin and causes pigment cells to produce more pigment and the epidermis to thicken. This is an important protective mechanism for our skin. UVB is also the radiation that burns the skin. Intense or prolonged exposure to UVB rays makes the skin red and burned. Unlike UVA, UVB rays are reduced and filtered by clouds in the sky. UVC Very dangerous (lethal) radiation filtered by the ozone layer. However, there are still tanning lamps that emit small amounts of UVC. UVC rays are used, among other things, in healthcare to remove dead tissue. There is no sun protection standard for UVC. Claiming that a sun cream protects against UVC is a false sales argument. SPF (sun protection factor) and labels A rather confusing label, in my opinion. This UVA label shows that a sun protection product protects against both UVA and UVB radiation. The EU’s recommendations are that protection against UVA should be 1/3 of that against UVB. The EU recommends that a UVA symbol should be printed on the packaging to show that this protection is achieved. This UVA label is usually found on sun protection products made in an EU country. Titanium dioxide protects against both UVA and UVB. Example SPF 2: Means it lets through 50% (100/2) of UVB light. You can therefore stay in the sun twice as long compared to time without sun protection. Example SPF 10: Lets through 10% (100/10) of UVB light. And so on. SPF for a sun protection product must be at least 6. The highest protection is 50+. Claiming that a product provides 100% sun protection is incorrect (and illegal). Remember to use sun protection with a high SPF when you are at your palest. Switch to one with a lower SPF when you have a tan or dilute your existing sun protection product with cream/lotion/oil. If you spend a lot of time outdoors, e.g., cycling year-round, a face cream with SPF can be a good idea since clouds do not filter out UVA rays.
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Lymphatic Drainage for the Face - Step-by-Step Guide
It is very popular to do lymphatic massage by dry brushing the body. But now it has also become popular to do lymphatic massage/drainage on the face, which is what we will look at more closely now. The lymphatic system The main tasks of the lymph are to fight infections and to transport away waste products. Therefore, it is important that the lymph does not stagnate. Common symptoms of stagnation or problems with the lymphatic system include: fluid swelling impure and swollen skin cellulite headaches sleep problems tension in the neck Causes of lymphatic system problems can be many, but usually include too little physical activity, poor diet, poor gut health, stress, smoking, drinking too little water, etc. The best way to tackle the problem is to start exercising (gentle movement exercises), drink more water, etc., but you can also help the lymph along with lymphatic drainage. If you want to read more about the lymphatic system, you can do so here. Why do lymphatic drainage? What is it good for? For (skin) cells to get nutrients and tissues to remain healthy, smooth, and firm, the exchange of nutrients and waste must be unhindered. The lymph is the body's cleaning system. It fights infections, removes old damaged or foreign cells, and toxins/waste products. From a skincare perspective, the lymph has another important function: it transports fat to our cells from the small intestine. When lymph flow is slowed, excess fluid accumulates in the tissue. You become swollen and cell cleansing does not work. Over time, you can also develop cellulite and the internal cleansing of, for example, acne works less effectively because the lymph has a harder time fighting the bacteria. How does it work? (What is it about) Since the lymphatic system lacks a pump like the heart is for the blood system, we must keep moving for the lymph to do its job. All lymph vessels have valves that make the lymph flow in one direction, so it is important to always work with the lymph, not against it. You open all lymphatic gates with circular motions and then guide the lymph through light strokes with the brush from the center of the face outward. How to do lymphatic drainage on the face Lymphatic drainage on the face can be done in different ways. We will go through how you can do it with a soft brush or a gua sha stone. Lymphatic drainage with a brush c/o mineral makeup's kabuki brush is truly perfect for dry brushing the face. It is soft and gentle on the skin while having a suitably dense "body" that ensures the pressure is well balanced and not too hard. Shorter and denser kabuki brushes can become too stiff, while sparser brushes apply too little pressure. Instructional image for lymph drainage on the face with a soft brush. Remember to work with small, gentle movements. The skin and brush should be dry and free from makeup and dirt. Repeat each movement six times (or as many times as feels good). Lymphatic drainage with a brush is suitable for sensitive and delicate skin and is a good way to counteract blockages and stimulate lymph circulation in the face. The easiest way to do lymphatic drainage is during your mineral makeup routine. A few minutes with these extra movements helps prevent stagnation and swelling. Always start just above the collarbone. Work from the center outward. Then brush the neck from top to bottom. Brush the chin, from the center outward and slightly upward. Continue upward on the face by brushing from the center outward, then with micro-stimulation on the edges of the face by rotating the brush upward and outward. This helps stimulate the lymphatic gate to open. When you have brushed the forehead, you have released any blockages. Brush downward in the same way and finish where you started, just above the collarbone. This stimulates and guides the lymph flow in the right direction and helps drain lymph from the face’s various lymph nodes. Lymphatic drainage with a gua sha stone Facial massage with a gua sha stone is mainly done to stimulate blood circulation, reduce tension, and help drain lymph into the lymph nodes. Here we focus on stimulating the lymph flow. Gua sha stones are recommended for those who want quick results and to lift the face. Instructional image for lymphatic drainage on the face with a gua sha stone. The very best gua sha stone for the face is Lahja from Yin Your Skin. It has shapes that suit different faces equally well. Try the stone’s different sides and shapes to find the perfect pressure and contact with your face’s surface. Work with gentle, slow stroking motions. The skin and gua sha stone should be clean of makeup and dirt. Gua sha massage should always be done on skin moisturized with facial oil. Repeat each movement at least six times (preferably more). Always start with the neck. Since we have lymph nodes both under the jawline and above the collarbones, you can stroke the gua sha stone either upward or downward. Just choose one direction. It’s fine to start with upward strokes and finish with downward strokes. The advantage of upward strokes is that the skin gets a lift. The advantage of downward strokes on the neck is that the lymph still flows downward through the body. Then stroke the chin, from the center outward and slightly upward to lift the skin. Continue upward on the face by brushing from the center outward toward the ear or past the hairline. Remember to stroke the forehead from the middle, outward, and downward toward the temple. That’s where the larger lymph nodes are located. Stroke downward on the face in the same way and finish with the neck where you started. Microstimulation with the fingers Perfect for you who experience severe lymph stagnation (a lot of swelling) for example during: cold period of poor sleep period of a lot of sitting still period of poor diet Microstimulation with the fingers opens the lymphatic gates so the lymph can flow onward. This can also be done before lymphatic drainage with a brush or gua sha stone. See the video below on how to do it. Here is a video showing how to give the lymph nodes micro-massage so the lymph can flow and drain more easily. What is important to keep in mind? Regardless of the method, it’s important not to press hard as this is not a muscular massage. Remember that lymph is under the skin. Brush, stroke, or press gently on the skin with slow movements. There are many videos on YouTube; search for "lymphatic drainage massage" if you want to see more. However, some apply way too much pressure… so whatever you do, be gentle. Take time to do lymphatic drainage. If you are short on time and feel stressed, it’s easy to go faster and harder. Besides moving around, you can help the lymph by dry brushing the body with a brush. Do not use dry brushes meant for the body on the face. A body brush is far too harsh for the thin skin of the face. On the face, you should be very gentle and use a much softer brush or gua sha stone. The face needs microstimulation and daily lymph drainage to avoid stagnation, swelling, and to achieve the fresh, clear skin we want. The lymph can do its job – and your skin feels so much better. What can happen if you "do it wrong"? The challenge is to perform the stimulation with sufficiently light touch. If we press too hard, lymph accumulates to counteract the external threat the body perceives the pressure to be, resulting in increased fluid buildup/swelling. Is it safe to do this at home by yourself? How often can you do it? Lymph stimulation in the form of light massage followed by these simple lymph drainage movements should be done often and fits well into your daily skincare routine. Is it safe to do lymphatic drainage during pregnancy or while breastfeeding? Yes, lymphatic massage with a brush and gua sha stone is completely safe. It provides gentle stimulation that helps the body/lymph perform its tasks – protecting us and cleansing. Other Within 24 hours, 2–4 liters of lymph are produced, and it's good to replenish with fresh fluids by sipping about 100 ml of water per hour throughout the day.
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5 Tips for Thicker and Longer Eyelashes
Using hair conditioner, hair oil, hair masks, and scalp treatments is nothing unusual. But when it comes to eyelashes, unfortunately, they rarely receive the same care as our hair. This despite the fact that we dry out our lashes every time we wash our face or shower. Many people damage their lashes daily by curling them and drying out/irritating the hair follicles with various chemical-based makeup products. All of this dries out and damages the lashes, inhibits growth so they become sparse. They become brittle and you lose them easily. 5 tips for thicker and longer eyelashes 1. Switch to organic makeup. That way you avoid chemicals that clog the skin, irritate the hair follicles, and damage the lashes. 2. Stop washing your eyes with 2. Stop washing your eyes with drying products Remove makeup with oils, cream, or milk cleansers. Avoid foaming products as they dry out. 3. Moisturize and care for your lashes Gently apply an organic and plant-based oil in the evening. A small drop of oil is enough. Don’t overdo it. My favorite oil for this purpose is Camellia Kissi Oil from Anita Grant. Take the opportunity to make light strokes (from the inside out) along the lash line and under the eyes. Examples of other oils that work well for lashes are argan oil and jojoba oil. These oils are also good for removing eye makeup. 4. Nourish your lashes Hypnotic Lashes is excellent and can be used morning and evening (before applying makeup). Over time (I saw results after just 2 weeks) it gives visibly longer lashes. You just have to remember to use it. For best results, apply at least twice a day on the lash line. Santé’s Hypnotic Lashes nourishes and visibly lengthens lashes. It neither stings nor blurs vision. 5. Skip eyeliner/kohl Another trick is to skip eyeliner/kohl or make it very thin. This makes the eyelashes look longer. This way you can achieve thicker and longer eyelashes. It doesn’t have to be difficult or time-consuming. Just start taking care of your eyelashes as much as you care for your hair, skin, and face.
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Milia, dark circles & bags under the eyes - Causes & tips
The skin around the eyes is extra thin and sensitive. This delicate skin easily becomes unbalanced and develops problems. Here are tips on preventive measures and what you can do about milia, dark circles, and bags under the eyes. Milia What are milia and why do you get them? Milia are small encapsulated white bumps (keratin cysts) that usually appear near the eyes or on the cheeks. They sit under the skin, consist of dead skin cells and encapsulated sebum, and have no outlet. So, they cannot be "squeezed out." It is not entirely clear why milia occur, but they are usually due to unbalanced skin, either too dry or too oily. They can also develop if you use creams or oils that are too heavy, for example, a face cream that is too rich around the eye area. What can you do about milia? Use eye creams made specifically for that area, or light oils such as argan oil or camellia oil. Do not apply oils like coconut oil, face creams, or ointments around the eyes that are too heavy for the thin skin. Trying to squeeze them out is pointless; instead, visit a skin therapist who can remove them without damaging the skin. Dark circles under the eyes Why do you get dark circles? Dark circles under the eyes can have several causes. The most common is that the skin under the eyes, which is thin, becomes thinner with age or has become dehydrated, losing moisture and volume, making the underlying blood vessels more visible. It can also be due to poor sleep, dehydration, iron deficiency, impaired liver function, or smoking, as smokers often have reduced blood circulation. When stressed, the face becomes paler, making the dark areas even more noticeable. Stress increases blood flow to the body's internal organs, causing the facial skin to appear paler. Conceal dark circles with makeup With the right method, it is perfectly possible to hide dark circles with makeup. Use orange under your concealer. It may sound strange, but orange cancels out black/dark tones, which are actually blue. Apply a thin layer of orange concealer followed by your regular concealer, and the circles will disappear! Color correcting with orange is great if you have trouble with gray showing through your concealer. How to prevent dark circles under the eyes Long-term, the best approach is to review your diet and lifestyle and ensure you use the right products around the eye area. Eye oil: Japanese Camellia Kissi Oil is a multifunctional facial oil that can also be used as an eye oil. It is dry and absorbs well into the skin. Eye cream for sensitive skin: i+m Naturkosmetik is a fragrance-free eye cream that provides moisture and nourishment for sensitive skin around the eyes. Eye cream for all skin types: 100% Pure Coffee Bean Caffeine Eye Cream contains, among other things, green coffee extract, vitamin C, vitamin E, and herbs, increasing circulation, reducing puffiness and dark circles. Eye cream with hyaluronic acid: Evolve 360 Eye and Lip Contour is a nourishing eye and lip cream that helps reduce wrinkles and dark circles. Luxury eye cream: a concentrated eye balm targeting the delicate area under the eyes to minimize puffiness and brighten dark circles. Bags under the eyes Why do you get bags under the eyes? Bags under the eyes are often hereditary but can also be caused by poor sleep, allergies, or an improper diet. Age also plays a role as the skin becomes thinner and less elastic as we get older. A sugar-rich diet is also harmful because sugar makes our skin sag and age faster. The thinness of the skin around the eyes makes it very elastic, so fluid easily accumulates and appears as swelling, i.e., bags. With dehydration, you can get not only dark circles but also bags. For example, drinking a lot of coffee, energy drinks, black tea, alcohol, or eating a salty diet is diuretic. The body then retains fluid as a counterbalance, which can cause edema under the eyes. Therefore, it is very important to drink enough water every day to prevent bags. Make bags under the eyes less visible with makeup Makeup tip! Applying concealer evenly under the eyes brightens the area but makes the puffiness just as noticeable. To make bags look less prominent, apply a light concealer (one shade lighter than your foundation) only on the darkest areas, e.g., on the "shadow" under the bag. By brightening the darkest areas, the skin tone under the eyes becomes more even, making the bags less visible. Reduce bags and swelling around the eyes Just like with dark circles, the best long-term solution is to review your diet and lifestyle and use the right products. Use 100% Pure hydrogel eye masks with active ingredients that brighten, reduce swelling, and hydrate the delicate skin around the eyes. Regularly perform a simple facial massage to reduce swelling. Facial massage resembles lymphatic drainage, which should be done with feather-light movements. Feel free to read the post with illustrations and videos: Lymphatic drainage on the face (also good for acne, rosacea). Summary In summary, to prevent and treat milia, dark circles, and bags under the eyes: Use products adapted to the eye area. Regular face creams are usually too heavy and have molecules too large to be absorbed by the thin skin around the eyes. Equally important is lifestyle. Eat a varied diet and drink enough water. Take care of any stress and sleep issues. Feel free to read this article on how to optimize your sleep.
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