Health Blog
Health Blog
7 simple ways to improve your brain health and mental capacity
How can you feel more alert, enthusiastic, motivated, and joyful? In this article, we share tips on how you can best support your brain. Use your brain Our brain and nervous system are the center for information processing in the body. All impressions from our senses and everything happening inside the body are registered and managed by our brain and central nervous system. If we can find ways to help our brain and nervous system feel good, everything works better: our health, our relationships, our work, and our learning. 7 ways to train your brain 1. Dance Dancing helps integrate the parts of the brain that allow you to maintain balance, strategize, and keep rhythm. 2. Get physically active Physical activity has a major impact on brain health; it helps the prefrontal cortex and the medial temporal cortex, areas of the brain that control your ability to plan, organize, and make decisions. By increasing your heart rate, exercise pumps more oxygen to the brain. As a result, even short bouts of moderate-intensity exercise improve your ability to process and later recall information. 3. Do puzzles Puzzles are a fun way to stimulate the left hemisphere while also meeting the needs of the creative right hemisphere. 4. Do crosswords Crosswords are not only fun but also expand vocabulary, prevent memory loss, and increase mental clarity. Engaging in intellectual activities like crosswords can reduce the risk of cognitive decline later in life. 5. Learn a new language It stimulates the brain and has been shown to reduce the risk of brain aging while fostering a closer connection to another country, which opens the mind. Because the left and right hemispheres exchange information when speaking two languages, it increases gray matter. 6. Do a craft, knit, or crochet Just like crosswords and puzzles, it protects your brain from age-related damage and provides feelings of satisfaction and happiness. Because these activities involve many different areas of the brain, they develop additional creativity, problem-solving skills, and visuospatial processing. 7. Shake up your routines Not long ago, scientists believed that the brain was incapable of change and that its decline was inevitable after reaching its peak during youth. Today we know this is not true. Our brains actually have a feature called "neuroplasticity" – the ability to adapt to new environments. To stimulate neuroplasticity, it is important to change your routine. This means both trying new activities and trying new ways to do the same things you are used to. This helps you get off autopilot so your brain works actively. They also improve concentration and memory. For example, you can try new foods, brush your teeth in a new way, start new hobbies, meet new people, listen to new music, take new walking routes, or look at art. Nootropics: Nutrients that support the brain The term nootropic comes from the Greek words for "mind." We translate it as nootropic. Nootropic substances improve the brain's executive functions. This means attention, learning, memory, and problem-solving. Executive functions also include mood states, such as alertness and motivation, as well as counteracting stress. People use nootropic substances for various reasons, from passing an exam to gaining confidence in social situations. Others use them to improve athletic training, to support long hours working on creative projects, to enhance memory, or to help relax and improve cognitive function. Cognitive function is our ability to take in, store, process, and retrieve information. How do nootropic substances work? Nootropic agents work in different ways. Some increase the flow of blood, oxygen, and nutrients to the brain. Others change the levels of neurotransmitters, chemical compounds that send messages between the brain and body. Popular natural nootropic substances Ginseng L-theanine Bacopa monnieri Rhodiola rosea / Golden Root Turmeric / extract from Turmeric Lion's Mane Creatine Choline BioPQQ Q10 GABA Ashwagandha Zinc, magnesium, and calcium are also effective nootropic minerals Basic nutrition Basic nutrition for the brain is also essential to function as well as possible. Of course, our daily diet is the most important, but supplements can also support the brain. Here are the major stars that help our brain handle everyday life: Probably the most important fatty acid for nerve cell health. Especially astaxanthin (found in, for example, BioSuperFood) helps protect nerve cells from oxidative stress. The water-soluble B vitamins are involved in energy production and cell metabolism, which is incredibly important for brain cells. Vitamin D – The hormone-like vitamin D helps the brain stay in shape throughout life; especially after age 50. Magnesium helps regulate nerve impulses in the brain and throughout the nervous system. MCT oil – Provides energy to the brain and nervous system. Good sleep One of the most underrated health remedies of our time is good sleep. Sleeping deeply and waking up rested has become somewhat of a luxury product, rather than a human right. There is also a lot of misleading information in the health industry suggesting that we can (or should) sleep less and still feel good. That’s not true. We live longer, feel better, and function better if we are well rested. It’s that simple. Herbs that support relaxation To counteract stress and help the nervous system recover, it can be a good idea to take supplements that support these processes in the body. Here are some of our favorites: A very effective product containing L-theanine along with adaptogenic herbs. Adrenal Pro – A fine blend of adaptogenic herbs that support our ability to recover and handle challenges. Lemon balm – Naturally supports both relaxation and mood. Meditation / Yoga / Mindfulness Additional ways to create space and openness in the nervous system are yoga, meditation, and spending time in nature. This can be invaluable for brain health. Studies have shown that when we engage in activities that activate our body’s “rest and digest system,” the brain functions very differently than when we have the “tunnel vision” that stress often causes. It is extremely important for both our overall well-being and our brain’s health to regularly disconnect from all impressions and to-do lists to simply enjoy life here and now. One of the simplest ways is to just sit in a beautiful natural spot for a while and do nothing. Another way is to practice Mindfulness or meditate for 15 minutes daily. Truly doing nothing is almost a forgotten art – but it’s very important for the brain. We hope this was helpful, don’t hesitate to reach out if you have any questions for us.
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How to strengthen your heart with the right diet & supplements
Giving our heart and circulatory system a little extra love sometimes can be essential for living well and feeling good for a long time. But how do you do that? Essentially, all lifestyle-related health issues can be boiled down to three seemingly simple pieces of advice: Eat well Move your body Relax These are the three most important aspects whether we want to strengthen our immune system, increase our energy levels, or take care of our heart. In this article, we focus on which specific nutrients, supplements, and habits have been shown to be important for keeping our circulatory system and heart in the best possible shape. Food for a healthy heart Eat plenty of these for a healthy heart. Berries – contain antioxidants and polyphenols that help protect the heart. Green vegetables – especially spinach, broccoli, and asparagus protect and cleanse the blood with powerful minerals and phytonutrients. Garlic can contribute to normal blood pressure and healthy cholesterol levels. Chia seeds – rich in soluble fiber and omega-3, which are great for heart health. Avocado – studies have shown it can reduce the risk of cardiovascular diseases. Olives – rich in healthy fats and phytonutrients that support a healthy heart. Walnuts – rich in polyunsaturated fatty acids and antioxidants. Almonds – have been shown to be effective in balancing cholesterol levels. Chickpeas – rich in several vitamins and minerals essential for heart and vessels. Whole grains like oats, quinoa, and wild rice are rich in both soluble and insoluble fibers, vitamins, minerals, and slow-release carbohydrates. Supplements & herbs for a healthy heart Certain nutrients repeatedly appear in studies and experience from naturopaths and nutritionists worldwide. These are some of the most important supplements you can take to take extra good care of your heart and circulatory system: Omega 3 Q10 Resveratrol Turmeric Chaga Reishi Magnesium Olive oil Beetroot powder (contains nitrates) Habits for a healthy heart Of all the organs in the body, the heart and vessels may be the ones that adapt fastest to our lifestyle choices. When we move, our pulse rises and the body gets a chance to adjust to a more active lifestyle. When we meditate or rest deeply, we give our entire system a chance to recover and release “calm and relaxation hormones” through the bloodstream. The habits that have proven especially important for the heart are to: Exercise 20 minutes of physical activity a day has been shown to lower blood pressure, balance cholesterol levels, support the immune system, reduce stress, and contribute to feelings of happiness and satisfaction. Meditate An effective way to manage stress and trigger the body’s “rest-and-digest system,” which provides many health benefits; not least for the heart. Good sleep 7-9 hours of regular sleep can protect your heart from high blood pressure, type 2 diabetes, and overweight. Things you should avoid for a healthy heart These three things are directly harmful to the heart and vessels and should be minimized or completely avoided to increase your chances of a healthy and strong heart: Smoking Bad, oxidized fats (e.g., corn oil, soybean oil, processed foods, fried foods, etc.) Refined sugar Bonus tips Take care of your teeth There seems to be a connection between oral health and cardiovascular health. Poor oral hygiene has been shown to increase the risk of cardiovascular problems later in life. Therefore, it can be very worthwhile to take good care of your teeth to also give your heart some care. Take care of your liver All nutrients that enter the body through the stomach must pass through the liver before being released into the blood and pumped out by the heart. If the liver is sluggish, it will allow more toxins from the environment to pass through directly into the blood and up to the heart. So to give your heart the best, make sure to support your body’s "cleansing" now and then and take care of your liver by drinking a large glass of lemon water every morning on an empty stomach. Support for the liver is an important topic for good health.
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Natural sweetening with lucuma & mesquite in vegan recipes
Mesquite and Lucuma are two wonderful natural sweetening options from South America that add more creaminess to your cooking. 6 reasons to love lucuma Lucuma is a fruit. Natural and tasty sweetener with a low GI. Healthy fibers. Rich in vitamins and minerals. Delicious in ice cream, desserts, and smoothies – gives a special, sweet flavor and fluffiness. Gluten-free and plant-based. 6 reasons to love mesquite Mesquite is a bean. Natural and tasty sweetener with a low GI. Healthy fibers. Rich in minerals. Adds that little extra to desserts and smoothies – gives a special "caramel/molasses" flavor and creaminess. Gluten-free and plant-based. Vegan ice cream with lucuma 1 dl lucuma powder 2 dl natural cashew nuts (soaked for 2 hours and drained) 2 tsp real vanilla powder 0.5 dl coconut syrup, yacon syrup, agave syrup, or honey. 2 dl water 1 pinch Himalayan salt or sea salt (optional, enhances the flavor) Blend everything in a good blender, pour into an ice cream mold, and let it sit in the freezer overnight. Cocoa and spinach smoothie with lucuma 2 large handfuls of fresh baby spinach 2 chopped pears 1 tbsp cacao nibs 1 tbsp almond butter 1 tsp lucuma powder 2 dl water 2 dl ice Blend everything into a smoothie. Pour and feel free to decorate with cacao nibs. Vegan, sugar-free caramel sauce with lucuma & mesquite 1 tbsp lucuma powder 1 tbsp mesquite powder 2 tablespoons coconut syrup, yacon syrup, or agave syrup – you can add more to taste, depending on how sweet you like it. Blend everything and you have a caramel sauce that can be used for most desserts. Vanilla and cocoa smoothie with lucuma & mesquite 2 dl almond milk or oat milk 1 dl warm water 1 tsp maca (optional) 1 tsp mesquite (optional) 1 tsp lucuma 1 tbsp cocoa powder or carob 1/2 tsp real vanilla powder 1 tsp honey, xylitol, agave syrup, or 2 drops stevia Blend everything into a smoothie. Pour and feel free to decorate with cacao nibs.
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6 best tips to naturally strengthen the brain
When the brain feels good, the body usually feels good too, and vice versa. At the same time, there are specific lifestyle choices we can make to optimize the conditions for the brain and all its functions. Here are 6 things that are very important for brain health. 1. More physical exercise Exercise is the closest our modern science has come to a miracle medicine. Regular exercise helps keep us fit, increases energy levels, contributes to mental and emotional balance, and increases your chances of being "healthy long-term" even in old age. In the book "Brain Strong," Swedish psychiatrist Anders Hansen writes about how physical exercise can be the single most important lifestyle choice we can make for a healthy and well-functioning brain. 2. Increase intake of antioxidants, healthy fatty acids & anti-inflammatory foods Right after exercise comes nutrition for brain function. Here we have the opportunity to either help or hinder our brain's balance depending on our habits. Limiting sugar and flour, as well as increasing healthy fats, vegetables, and antioxidant-rich foods like berries, olives, turmeric, and sprouts is something most experts recommend. It can also be very helpful to take supplements that provide these nutrients in concentrated form. Our most popular supplements for the brain Plant-based Omega 3 – A very important fatty acid for nerve cell health. AFA algae Astaxanthin – Helps protect nerve cells from oxidative stress. MCT oil – Provides energy. Other essential vitamins and minerals for a strong brain Especially vitamin C. B vitamins are involved in energy production and cell metabolism, which is incredibly important for brain cells. Enough vitamin B12 provides energy, improves memory, and makes it easier to learn new things. Vitamin D helps keep the brain in shape throughout life; especially after the age of 50. Magnesium helps regulate nerve impulses in the brain and throughout the nervous system. Vitamin E is an important antioxidant that primarily protects cells from damage related to oxidative stress caused by free radicals. The brain is very sensitive to oxidative stress. Zinc can help the body fight and prevent inflammation, which may relieve symptoms of brain fog. Nootropics: Nutrients that support the brain The term nootropic comes from the Greek words for "mind." Nootropic substances and supplements improve the brain's executive functions in this article. 3. Optimize your microflora The fact that the gut has a major impact on our brain's health may not be obvious to everyone, but more and more research points to this being the case. Thinking about what you eat that nourishes your gut bacteria could be the key to a strong brain. Some examples of foods rich in prebiotics (i.e., “food” for the good gut bacteria) are banana, Jerusalem artichoke, all kinds of onions, asparagus, and apples. It can also be very helpful to take a supplement with healthy gut bacteria. Then it’s important to choose one of high quality with a large number of strong bacteria that really have a chance to stay and benefit your gut. 4. Use your brain “Use it or lose it” applies well to both body and brain. Using your brain throughout life, learning new things like languages, playing an instrument, playing challenging games, or studying something you’ve always wanted to know more about are examples of hobbies shown to strengthen brain health and lay the foundation for lifelong mental capacity. In this text, you can read more about this and get tips. 5. Turn off your phone and socialize In a long-term study published by the American Journal of Public Health, a large social network is linked to a reduced risk of dementia later in life. Other studies have pointed to links between social bonds and the risk of Alzheimer’s. It seems our brains are made for and thrive best when we socialize with each other. Studies have also been done on stress-related conditions showing that social breaks at work reduce the release of stress hormones and increase “feel-good hormones.” Another way to give your brain a chance to recover and get “mental nourishment” is to spend time in nature, for example by taking walks in the forest or by the sea regularly. Why not do it together? Something that seems to have the opposite effect on brain health is being constantly connected and staring at a computer or phone screen. Perhaps a good strategy to break this welfare problem is to turn off your phone when socializing with friends or play a board game with family instead of turning on the TV? 6. Get regular sleep-ins Did you know that good sleep habits lay the foundation for both your mental and physical health, in both the short and long term? Maybe sleep should be called “Vitamin S” and classified as one of the most essential “supplements” we can give our body? Poor sleep habits are linked not only to unstable moods and reduced social skills but also as a risk factor for cardiovascular disease, dementia, and Alzheimer’s. 6 important things you can do to support your night’s sleep Sleep in a dark, cool, and quiet environment as much as possible. Try to make sure you sleep at least 7-8 hours. Prefer exercising in the morning rather than late in the evening. Avoid drinking coffee after 2:00-4:00 PM depending on how sensitive you are. Dim the lighting an hour before bedtime. Use a blue light filter, such as flux, on your computer and phone in the evening. Please tell us what you do to strengthen your brain!
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5 important health aspects for a long and healthy life
Our vision with Glimja is to make it easier for you to feel good and inspire you to take care of yourself in the best way. We want to offer products that have pure, natural ingredients and are produced as fairly and sustainably as possible. We also want to share as much information and knowledge as we can about how we can all be “long-term healthy” and live in harmony with ourselves and the world. Studies of healthy and long-lived people around the world point to several important factors. When it comes to lifestyle and health, we have written down five very important things we want to reflect on with you. 1. Community Something all long-lived populations have in common is that they value friendship and family and spend time together with others. It can be easy to forget how nourishing this is in our fast and individualistic time. One way to socialize is to work together either on daily tasks or a group project, for example, growing food together or building a greenhouse together. This gives us both efficiency and quality of life while we feel a sense of belonging and that we get to contribute. What can you do today that gives you a little extra “social nourishment”? When do you experience community? 2. Sense of Meaning A sense of meaning is often strongly connected to a sense of community and perhaps most to feeling that we contribute something to the community, that we get to contribute. Whether we think of the word community as our small family, our city, or the entire human family on Earth. In Japan, they have a word for this; “Ikigai,” which can simply be translated as a person’s “reason for being.” Your Ikigai is something that brings you joy and feels natural and fun to study, do, and contribute to. It doesn’t have to be just one thing, but often there is one or two things in focus that stand out. Have you taken the time to think about what your Ikigai might be? How do you want to contribute? 3. Movement in Everyday Life Sweating at the gym or on the running trail has its benefits, but there are also other ways to strengthen yourself through movement. Some of the world’s longest-lived populations show that gentle and regular forms of movement in everyday life can also be the key to a long life. Gardening, yoga, tai chi, qi gong, climbing trees, hopping on stones, playing with children or pets are examples of things we can do every day to take care of our bodies and minds in a gentle and long-term sustainable way. Another way can be to train for something with a fun goal, for example, learning to do handstands, juggle, or walk a tightrope. Moving together gives both a sense of health and community. How do you like to move? 4. Rest and Recovery We need to make sure to rest and unwind regularly to live a long and happy life. Sleeping well is important, but other forms of recovery such as spending time in nature, reading a good book, taking a sauna, getting a massage, meditating, contemplating, or socializing with good friends are just as important for the soul’s recovery and inspiration. How do you recover? What helps you relax and feel peaceful? 5. Nutrition There are endless theories about what makes a good and nutritious diet, but there is no diet that fits everyone. However, they all have one thing in common: natural and nutrient-dense food without unnatural additives. Besides eating a toxin-free and nutrient-rich diet, most nutrition experts agree that we need to add concentrated nutrition in the form of supplements to support our bodies. Humans have always used herbs and various highly valued foods to enhance their health and prevent disease. In our modern times, when soils are depleted and less nutritious while we are exposed to more stress from the environment in the form of unknown chemicals, exhaust fumes, and electromagnetic pollution, it becomes more important than ever to give ourselves the best possible nutrition to optimize our health. With us, you can read more about why you might need dietary supplements. Finding the right products can be difficult. At Glimja, we have made it our mission to gather the very best, purest, and most effective nutritional products under one roof, making it easier for you to make the right choices. The most basic products that most people can benefit from supplementing with are: A green powder: Provides chlorophyll, phytonutrients, and antioxidants. A natural multivitamin–mineral: Essential vitamins and minerals in concentrated form. A little of everything to cover daily needs together with a nutrient-dense diet. Almost all Westerners need to supplement with this essential fatty acid. Our defense is partly in the stomach and controlled by the balance of our "microbiomes" – i.e., our gut bacteria. If digestion doesn’t work as it should, everything else we do for our immune system will work less well. How do you view the food you eat? Do you take extra nutrition? Are you worth the best?
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Staff favorites: Our most beloved health products
From time to time, we get asked which products we use ourselves. The answer is that we have tried and love ALL our products. But of course, we have our favorites that we keep coming back to again and again. It's very hard to pick just a few since we have such a wide range, from trampolines, body care, and hair care to supplements and superfoods. Now, some of us on the Glimja team have each made a top-3 list of the products we like the most right now. Mikael 1. Green Juice Powder – I drink green every morning as soon as I wake up in water, plus an extra small shot before dinner. It gives me so much nutrition and energy! 2. Protein powder from Pureness – I use protein powder after training as a reward and for a festive mood. It’s part of my post-workout-wonder drink. I mix 0.5 dl protein powder, 0.5 dl chia seeds, and 0.5 dl hemp seeds with liquid. Let the chia seeds soak for about 30 minutes before blending. 3. Sedona Express Dehydrator – Runs hot at my place every week. I always want activated seeds and nuts on hand, and I also like to make raw burgers and other tasty things from fresh vegetables, herbs, and chia seeds. Rahima 1. Bruns Hair Mask – Wonderful hair mask that moisturizes my dry hair. I have long, thick, and dry hair, and this hair mask is a lifesaver. I use it when washing my hair as a conditioner, leaving it in for 1-10 minutes depending on how much time I have. 2. 100% Pure Fruit Pigmented Foundation Powder – So grateful for this powder; it provides just the right coverage for my taste and doesn’t clog my pores. I use it every day, year-round, as a base since I don’t like liquid foundations. The powder also contains sunscreen. A big favorite in my makeup bag. 3. Garden of Life’s Q10 – It feels like Q10 gives a solid boost to the mitochondria at the cellular level, and it’s a supplement I use daily. I sometimes switch brands to Närokällan or Holistic, but I must have my Q10. I take one capsule in the morning. Daniella Maryruth’s Kid’s Multivitamin gummies – My child eats these as if they were candy (I do sometimes too). It feels so good to give my child a daily supplement with pure ingredients. 2. 100% Pure Coffee Bean Eye Cream – This eye cream is a must every morning for tired eyes. In no time, I look more awake, and the skin around my eyes becomes firmer. Fantastic product! 3. Organic Tamari – Japanese Gluten-Free Soy Sauce – I can’t live without this now, umami explosion! It’s great on salads, in rice dishes, and as a marinade for, for example, tofu. Sara T Multimineral from Holistic – I don’t feel well taking B-complex or multivitamins; it’s simply some vitamin I get too much of. But I can’t do without a multimineral. I feel so much better physically and mentally when I take this every day in higher doses. My mood swings almost disappear immediately. Loelle Argan Oil – The only thing I use on my face! I don’t use foundation, serum, or face wash. I wash my face with warm water in the evening and cold water in the morning. I finish with a generous amount of argan oil all over my face, and my skin feels better than ever. Tea Tree & Neem Toothpaste – The best natural toothpaste I’ve found. It foams well, I get whiter teeth (how!?), and fresh breath that lasts as long as conventional toothpastes. It also tastes great and contains no fluoride. Tom 1. Bellicon Trampoline. Can’t live without this. I bounce 5-10 minutes in the morning and between work sessions at the office. A truly wonderful invention! 2. Vitamin C from Vimergy. It’s easy to overlook how good vitamin C is. I usually take 2 capsules every day in the morning and sometimes in the afternoon. I increase the dose if I feel low or under the weather. 3. Dulse – I use dulse in a lot of cooking. In soups, stews, and even smoothies. It gives a lovely umami flavor and can advantageously be used instead of salt. Nicole Pistachio Butter from Mother Earth is my latest favorite. I searched a long time for a pistachio butter that really tasted like pistachio and wasn’t mixed with a lot of other things. I actually love all the nuts from Mother Earth; they really taste fresh! Vermont Soap dog shampoo. The best shampoo I’ve had for my dog. It doesn’t dry out, is easy to rinse out, and is concentrated so you really don’t need to use much. It smells minimally of essential oils, which also keep ticks away, which is a bonus! 100% Pure Vitamin C Serum. I used it morning and evening under my day/night cream as a “treatment” for 2 months. The bottle lasted so long! I definitely see a difference in both fine lines and a more even tone in my face. It’s quite expensive, but the bottle is large. I was worried it would oxidize, as vitamin C often does, before I finished it. But no, it was so good that I used it all up right away! I will never stop buying this. Ellinor Ljung Hudvård deodorant Fjällsippa. Glad I’m finally trying this! It smells so good, keeps my underarms fresh all day with natural ingredients. The only downside, since it smells so good, is that I’m tempted to smell my underarms all day… PuroBIO Cosmetics Lipliner Mauve Pink. I love the subtle, neutral color and that my lips feel moisturized at the same time. I use it daily. Mary Ruth’s Lions Mane. I don’t know if I’m imagining it, but I feel such peace in my soul from it, and it’s super tasty. Sara M Klean Kanteen Insulated Classic Narrow Cup. Klean Kanteen’s insulated bottle is my best friend. It comes with me to work, in the car, on trips, in the forest, and at the gym. It keeps my water cold and fresh all day. Ekendahls Calendula Salve. The calendula salve is fantastic! It’s perfect when the skin feels dry and irritated, even on my face and lips. It helps heal my eczema, scrapes, and small wounds. I use it on my children and myself. The calendula salve is so good it should be in every home first aid kit! Närokällan’s Magnesium Glycinate. I use magnesium glycinate every evening and couldn’t manage without it. It prevents muscle pain and makes me feel much better. What are your favorites from us? Please comment.
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Toxin-free back to school with natural alternatives for children
Do you have children who go to school, daycare, or preschool? Then look here. At the start of the school year, we offer a guide to natural alternatives to common products for children. Our children, just like us, are exposed to a range of potentially harmful chemicals in our modern world – in everything from plastic toys, clothes, crafts, stuffed animals, industrially produced food and drinks, and so on. We want to inspire you to choose natural and chemical-wise options for your children, both for their sake and for the environment. Eat & Drink Do you need a good lunchbox, water bottle, or eco-friendly cutlery for your little ones? We have several alternatives to plastic containers, which can be a hidden source of unnecessary chemicals in the home. A Slice of Green offers beautiful lunchboxes in various sizes that are perfect for school. Klean Kanteen’s lunchboxes and food thermoses are also practical for both school and outings. Paint & Craft Common, industrially produced pens, crayons, and glue often contain chemicals we really don’t want near our children. Lead and mercury, for example, are common in older crayons, solvents in pens and glue. Chemical dyes are also not ideal to ingest. That’s why we have a range of non-toxic colored pencils, crayons, paint, and glue that the little ones can use. The German company ÖkoNORM offers lots of lovely craft products. Party Did you know that even common “party products,” like straws, balloons, and banners for children’s parties, can be a source of plastic residues that children ingest by playing with them? Here you’ll find straws that can be used again and again. If you’re baking for the party, choose stainless steel or glass. Play & Cuddle Even conventionally made stuffed animals and blankets are sources of pesticides and tiny plastic particles that we’d rather not have in our children’s bodies. Beautiful wool blankets for big and small in natural materials without harmful additives are available. Fantastic organic toys for both indoor and outdoor play as well as role-playing. Toxin-Free Body Care for Children A concern for many parents is the ingredients in body care products for children. At Glimja, we have spent over 15 years scrutinizing ingredient lists and testing products on ourselves and our own children. That’s why we are especially proud of our range of pure and natural body care products for children. Don’t forget to use natural detergent for the children’s clothes. If you have problems with lice at school, check out information on how to handle it. Supplements for Children To boost children’s nutrient intake, it can be a good idea to use a few selected natural supplements before the school year starts, such as vitamin D and Omega 3 or a multivitamin. We offer various nutritional products tailored for children. Feel free to read more about supplements for children if you want to learn more about this topic. A good idea to get children to consume nutritious vegetables, fruits, and superfoods like spirulina or camu camu is to have a good blender at home to make tasty smoothies, sauces, soups, etc. We hope you find everything you need here with us. We are always here if you have any questions, and we wish you a sparkling autumn!
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7 supplements & 5 treatments for joint and muscle pain
Almost everyone experiences some kind of pain or ache in muscles and joints during their lifetime. Joint pain and lower back pain are among the top ten reasons why we seek medical care in Sweden. Why do you get body pain? There are many reasons why we experience pain, but the most common causes we can list are: 1. Physical inactivity Sedentary behavior can be linked to a range of health problems increasingly recognized in pain research. 2. Overload Pain can be caused by exercise or work performed incorrectly, too heavily, or repetitively. 3. Chronic stress Perhaps the biggest "health villain" of our time. Stress can, among other things, cause tension in the jaw and neck that later leads to pain and aches. 4. Pro-inflammatory diet Sugar, hardened fats, bad oils, refined carbohydrates, industrially produced meat, and excessive alcohol intake are examples of dietary habits that create a pro-inflammatory environment in the body. This increases the chances of joint and muscle pain. 5. Accidents Of course, you can also get injured, which can cause pain both in the short and long term. If an accident happens, it can be especially important to pay attention to recovering and taking care of the injured area in the best way. 5 tips to best prevent & manage pain and aches Here we share some of the most effective ways to both prevent and treat pain in muscles and joints. 1. Manual therapy Manual therapy is a collective term for the different methods used by, for example, chiropractors, naprapaths, and osteopaths. The goal of manual therapy is to relieve and treat pain in joints and muscles, increase mobility, and support the body's healing ability. 2. Yoga / Stretching Various forms of yoga, relaxation, and stretching have become enormously popular in the Western world over the past 10-20 years. And it works! The right form of yoga and stretching exercises can be a key to releasing tension and preventing pain as it makes us significantly more flexible. 3. Heat and cold Heat relaxes muscles and cold reduces swelling and relieves acute pain. That’s why various types of heat and cold therapy are very common for pain conditions. Taking a sauna and a cold shower can work wonders for stiff muscles and joints. Cold baths have gained a large following in recent years. 4. Massage Massage increases blood flow, releases tension, and releases “feel-good hormones” in the body. It can also help reduce muscle soreness after intense workouts. You don’t have to pay a lot for a masseur every time you want a massage. Instead, use a foam roller or learn self-massage to treat tension. 5. Magnesium bath One of our favorite methods for relaxation and recovery is to take a warm bath with magnesium salt (Epsom salt or magnesium flakes). It can really work wonders for tired and tense muscles. A tip is to add a few drops of lavender oil and light candles for an extra luxurious cozy factor and calming effect. 7 supplements that help with aches and pain Nutrients that are especially important for muscle and joint health can be well worth trying as supplements to ensure you get enough. 1. Proteolytic enzymes Take these enzymes between meals to naturally reduce inflammation and counteract unwanted proteins in the body. It also shortens recovery time after exercise. 1. Global Healing Ultimate Enzymes2. Holistic Spikenzym 2. Herbs like turmeric and boswellia In traditional Indian medicine (Ayurveda), both turmeric and boswellia have long been used, among other things, to loosen stiff joints and muscles. Holistic Inflameja is a really good product with both turmeric, boswellia, and enzymes. Medicinegarden curaMIN is a high-quality supplement that contains both turmeric and boswellia. 3. Omega-3 The fatty acid balance in the body is one of the most important factors for muscles and joints to function optimally. Omega-3 is essential to consume to maintain this balance. 4. Vitamin D Vitamin D3 contributes to normal bone structure and normal muscle function. One of our most important vitamins (which is actually more like a hormone in its structure and effect). 5. Magnesium Magnesium contributes to relaxation and flow in the body. It helps muscles relax and can be especially good to take in the evening to support relaxation and recovery. Magnesium is one of the most common minerals people are deficient in today. 6. Electrolytes (such as potassium and sodium) Electrolytes can reduce muscle pain, control fluid retention, and aid detoxification. 7. Protein / Amino acids Protein, which consists of amino acids, is an essential nutrient that helps build both muscles and joints. Most people do not need to eat more protein, but make sure to consume high-quality protein that is easy for the body to absorb and use. To achieve this, a plant-based nutritional shake or smoothie with a natural and easily digestible protein source can be practical. Keep this in mind if you experience aches or pain If you suffer from persistent or sharp pain, we recommend consulting a doctor or manual therapist to get a diagnosis and tailored treatment.
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First Period - Practical Guide for Parents and Young People
Getting your first period can feel difficult and you often have many questions and thoughts. The best thing you can do as a parent is to make it as easy and natural as possible. Periods are not embarrassing, they are something to celebrate! Remember to be there for your child, listen and answer ALL questions, even if they seem obvious to you. Most girls remember very well the time they got their first period, so it’s important to make this special time one to remember with joy. There can be many questions: Which menstrual products should you buy? Is panty liner enough or do you need a pad? What is a menstrual cup and how does it work with fabric pads? Help your child feel secure by guiding them through the first time menstruating. Here is a quick guide for both parents and those who have just gotten their first period. 1. Which menstrual product should I choose for my child? Try and find what works for you There are many different menstrual products today, and some you might not even have heard of. How about period panties or a menstrual cup? Here we go through some of the different menstrual product options available on the market today. Disposable Pads Disposable pads are great for the first period since it’s easy to see how much you’ve bled and when you should change the pad. Disposable pads often come individually wrapped and are easy to carry in your pocket or backpack. Natracare Organic Pads with Wings Regular 14 pcs This pad is suitable for those with a light to medium flow during their period. It comes in a thin wrapper and has wings that help it stay securely in your underwear. Natracare Organic Pads with Wings Super 12 pcs This pad is good for medium to heavy flow. It has wings and is longer than a regular pad. Natracare Organic Pads with Wings Long 10 pcs At night or if you have a heavy flow during the day, it’s nice to have a longer pad that covers more of your underwear. This pad is longer and suitable for medium to heavy flow. Fabric Pads Fabric pads are eco-friendly, reusable, and washable. They can be used over and over but require more care than disposable pads. A fabric pad is a soft reusable menstrual pad that creates a fresh feeling during your period. The pad is often thin and flexible and stays securely in place with snap buttons. ImseVimse – Starter Kit Fabric Pads Organic Cotton Pink SprinkleA practical starter kit in a fabric bag with most of what you need for the first time with your period. The bag contains 3 mini pads (panty liners), 6 regular pads, 3 night pads, and 1 laundry bag. When you get your first period, a lot happens in the body and it can feel overwhelming to also take care of cloth pads. That’s why it’s good if parents take care of rinsing and washing the cloth pads. Most disposable or cloth pads fit differently on different bodies and body shapes. Try different ones and try to find a pad of the right size that fits well in the underwear. It is recommended to choose a pad with wings as it stays better in the underwear and prevents leaks. Menstrual Cup The menstrual cup may not be the first thing you try when you get your first period, but it is something you can definitely read up on. The menstrual cup is actually a very good and safe menstrual protection if you want protection inside the body. The menstrual cup is reusable and saves both the environment and money. But you also don’t have to worry about the child forgetting a tampon in the vagina and developing TSS (toxic shock syndrome). The brand MonthlyCup has a mini menstrual cup that is well suited for the first years of menstruation. The menstrual cup, made of silicone, is inserted into the vagina and depending on the amount of bleeding, it only needs to be changed about 2-4 times a day. The mini menstrual cup is available in transparent or pink. Menstrual Underwear Menstrual underwear is a relatively new revolutionary innovation that came at the right time! Menstrual underwear can be used by all ages and is an excellent menstrual protection for those who have just started their period. With menstrual underwear, you can feel more secure, for example at school, and you don’t have to worry about leaks. At Glimja you will find menstrual underwear from the Swedish brand Imse. Imse's menstrual underwear has a fabric that absorbs menstrual flow and can be used alone or as extra security together with a pad, menstrual cup, or tampon. You can feel completely safe when using menstrual underwear, and it is easy to find one that suits your needs as the underwear comes with three different absorption levels: light, medium, and high. Organic Menstrual Underwear Hipster Light Flow, BlackThe Light flow underwear is suitable for those who have a light flow or for those who have a heavy flow and want extra protection in addition to a tampon or menstrual cup. This underwear comes in four sizes and is best suited for daytime use. Organic Menstrual Underwear Hipster Medium Flow, BlackThe Medium flow underwear is suitable for those who have a medium flow or for those who have a very heavy flow and want extra protection in addition to a tampon or menstrual cup. This underwear comes in four sizes and is best suited for daytime use. Organic Period Underwear High Waist Heavy Flow, BlackThe Heavy Flow underwear is great for those with a heavy to very heavy flow. It works well during the day but also at night as the absorbent area extends from the front waistband to the back waistband. It’s perfect if you sleep on your back at night as it catches blood that might otherwise get on the bed. If you use a pad inside the underwear at night, it can be used for several nights in a row as extra protection against blood stains. This underwear comes in four sizes and is suitable for both day and night. Period underwear is easy to care for and can be washed in the washing machine at 60 degrees. When you take off the period underwear, rinse it with cold water, wring it out, and then let it air dry until you can wash it in the machine. Or rinse it in cold water and wash it in the machine right away. Choose organic Remember to use organic and toxin-free menstrual products that are gentle on the sensitive intimate area. Many conventional pads are made of plastic, and the plastic doesn’t let the intimate area breathe, which can lead to yeast infections and itching. 2. How to wash when you have your period? Plain water is enough! However, be careful not to flush water up into the vagina as it disrupts the sensitive bacterial flora and can cause imbalance in the intimate area. If you want to wash with something more than water, we recommend a natural oil like the one from Lip Intimate care. Regular organic olive oil or coconut oil also works. 3. Things to consider at school It can feel nervous and difficult to go to school while menstruating. What if it leaks? Will everyone see that I have my period? What do I do in gym/swimming? How often do I need to change my pad? There are many questions, and it helps a lot to prepare your child properly before they go to school for the first time with their period. Discuss different situations and what the child can do if the pad leaks and blood shows on the pants. One trick can be to wear a hoodie that you can tie around your waist until you get to the bathroom. Also encourage the child to talk to their friends so they can support and help each other with different situations that may arise. Pack in the school bag: Extra underwear Period underwear Extra pants Pads Panty liners If it feels very difficult to go to school, you can turn to the teacher or school nurse who can provide support. 4. Natural relief for menstrual pain Here are some quick tips for natural relief from menstrual pain. Try a wheat warmer. Heat a wheat warmer in the microwave and place it on the lower part of your stomach or lower back. Provides soothing relief. Run warm water over your stomach or take a warm bath. Take magnesium supplements. Magnesium can relieve and prevent muscle pain. Did you know the uterus is actually a muscle!? Take plenty of vegan omega-3 to reduce inflammation and restore any omega-3 deficiency. Stay active. It’s good to move moderately when you have your period. Feel free to eat these foods: Turmeric, Cinnamon, Ginger, Peppermint, Fennel. 5. Keep track of the menstrual cycle with a smart app Help your child keep track of their period. It always feels reassuring to know roughly when the period will come. Then you can prepare and pack the school bag with what you need. There are many different free apps, but please check the app before letting your child download it, as some period apps contain adult content that is not suitable for children. Some apps with adult content focus heavily on weight/exercise as well as ovulation and sexual activity. Download a free period app: Menskoll Lite – Free app that helps you keep track of your menstrual cycle. Also available as a paid version called Menskoll Deluxe. The best free app to keep track of your menstrual cycle! Easy to monitor your cycle, you get notifications when your period is expected, and you can turn off adult content like ovulation and pregnancy probability. Menskoll, Period app: My cycle – A period app that helps monitor your menstrual cycle. Contains some adult content that indicates the likelihood of becoming pregnant. Ovulation content can be turned off. 6. Before your child has gotten their first period Prepare your child well in advance before they start menstruating. Buy a book about menstruation and read it with your child. Discuss expectations and how it will be. Buy pads and show how they work. Let your child bring extra underwear, extra pants, and some panty liners and pads in their school bag even if they haven't started their period. That way, they are prepared if their first period comes during the school day. Also remember to educate and talk with your children who will not menstruate. Teach them that menstruation is natural and a part of life!
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B-12 and Energy - Causes and Solutions for B-12 Deficiency
Vitamin B-12 is a water-soluble vitamin and one of the eight B vitamins. B-12 naturally occurs in animal products (eggs, milk, meat, fish, and shellfish) but is difficult to obtain from vegetables and fruit. Vitamin B-12 is produced exclusively by bacteria and single-celled microbes; they are the only living organisms that have the enzymes needed for its synthesis. In fact, vitamin B-12 has the most complex chemical structure of all vitamins. Why is B-12 important for your health? Vitamin B-12 is an essential vitamin. This means the body cannot produce it on its own and must get it through food or supplements. B-12 is sometimes called the "energy vitamin" because it has several important roles in processes that produce energy in the body. Virtually all cells in the body need vitamin B-12. The four forms of vitamin B-12 There are four forms of vitamin B-12. 1. Hydroxycobalamin Hydroxycobalamin (hydroxocobalamin), also called vitamin B-12a, is naturally produced by bacteria. Hydroxycobalamin is converted to methylcobalamin and adenosylcobalamin in the body. This type of B-12 is found in Global Healing's Triblend product, which is unusual. 2. Methylcobalamin Methylcobalamin is an active form of B-12 and the most bioavailable form in the human body. Being the most bioavailable means, in other words, that it is the easiest for your body to absorb and use. Methylcobalamin easily crosses the blood-brain barrier to protect the brain and nerve cells. It also helps convert homocysteine to methionine, which is important because high homocysteine levels are linked to various negative health conditions. This type of B-12 is found in all our B-12 products. 3. Adenosylcobalamin Adenosylcobalamin (5-deoxyadenosylcobalamin) is an active form of B-12. Some brands have managed to produce adenosylcobalamin in a stable, liquid form, as in this liquid B-12 from Global Healing. Pureness also offers this type. 4. Cyanocobalamin Cyanocobalamin is a form of B-12 that is lab-synthesized, making it the cheapest option to use in supplements. It is not the best option and a good reason to spend a little more on your B-12 supplement. Cyanocobalamin also needs to be converted in the liver to active forms of vitamin B12. Cyanocobalamin does not occur naturally in food, unlike the other three forms of vitamin B12. Methylcobalamin is mainly found in meat, while hydroxycobalamin and adenosylcobalamin are mainly found in dairy products and eggs. What does vitamin B-12 do for the body? B-12 contributes to: Normal energy metabolism. Normal nervous system function. Normal homocysteine metabolism. Normal psychological function. Normal formation of red blood cells. Normal immune system function. Reducing tiredness and fatigue. Plays a role in the cell division process. Vitamin B-12 supports many important body functions The body uses B-12 for cell metabolism and cell division. B-12 helps cells produce hemoglobin, an iron-containing protein that transports oxygen throughout the body in red blood cells. In the form of methylcobalamin, B-12 helps the body synthesize protein, DNA, RNA, lipids, and hormones. People often take B-12 to boost energy because it is a coenzyme used in the Krebs cycle, which is the process by which the body produces energy. Vitamin B-12 is important for brain health, including cognitive function and memory. A white, fatty substance called myelin protects brain cells from free radicals and other toxins. Vitamin B12 deficiency leads to impaired brain and nerve function due to reduced production and maintenance of myelin. With a deficiency of vitamin B12, folic acid, and vitamin B6, the amount of homocysteine in the body can increase. This can also be affected by the MTHFR gene called C677T and A1298C. However, very high levels of homocysteine usually also have causes such as poor diet, smoking, overweight, problems regulating blood sugar, and thyroid issues. Do you need B-12 supplements? The answer for most people is yes – at least during certain periods in life, we need B-12 to replenish our stores. Vegetarians & vegans have a slightly higher risk of B-12 deficiency, but it is more common than you think even for those who eat animal products. After age 60, it is very common to need daily B-12 supplements for the rest of your life. Why do you get a deficiency? Vitamin B-12 deficiency can be due to too little stomach acid and low production of Intrinsic Factor (IF), enzyme deficiency, inflammation, or other diseases in the digestive tract such as Crohn's, gluten intolerance, heavy alcohol consumption, genetic predisposition, or being vegan. The absorption of vitamin B-12 requires Intrinsic Factor (IF) produced in the stomach and also sufficient levels of stomach acid. If you take medications like proton pump inhibitors such as Losec, there is a good chance you have too little stomach acid. Early deficiency symptoms can include tingling sensations, difficulty walking, numbness in the legs, memory loss, cognitive dysfunction, numbness, problems with mucous membranes, tinnitus, bleeding gums, cracks at the corners of the mouth, coordination disorders, low mood, and reduced appetite. It can take several years before symptoms indicating B12 deficiency appear, so it takes a while for the body's stores to be depleted. In the long term, it can lead to serious symptoms, so the earlier you address this problem, the better. But do B-12 supplements really work? Yes, they do. Vitamin B-12 found in supplements is absorbed just like B-12 from animal foods. If you have a deficiency, it may be beneficial to take a high dose of concentrated B-12 supplement alone for a period. Otherwise, it is a good idea to take a quality B-complex daily to get all the B vitamins at once or a multivitamin that contains enough for daily maintenance.
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Supplements for Pregnant Women: Which Supplements Do You Need?
Do I need supplements when I am pregnant? Is it safe to take supplements during pregnancy? We often get these questions from our customers, so in this article I will try to give an overview of what is good to consider during your pregnancy. It is no secret that proper nutrition is important during pregnancy, but getting the recommended daily dose of vitamins and minerals can be difficult—even with the healthiest diet. That is why supplements are often recommended during pregnancy, as they help you and your baby get the maximum benefit from important nutrients. To the question "Is it safe to take supplements during pregnancy?" I want to answer that you should primarily choose supplements that are designed and made specifically for pregnant women, so it feels safe. Then ask us or the manufacturer directly about others. Always stay in conversation with your midwife and take blood tests to rule out any deficiencies. Here are four important supplements to focus on to support a healthy pregnancy. 1. Prenatal Multivitamins & Iron Prenatal multivitamins are a thoughtful supplement to provide your baby (and your body) with the nutrients needed to support a healthy pregnancy. It is not possible to guarantee that we get enough of these nutrients from our diet, so a daily multivitamin is a good way to bridge the gap. Prenatal multis are specifically designed for pregnant women but can also be taken if you are planning to become pregnant or are breastfeeding. However, remember that prenatal vitamins are never a substitute for a healthy diet! Multivitamins for pregnant and breastfeeding women are available. Iron deficiency anemia is common during pregnancy. When you are pregnant, the amount of blood in your body increases until you have almost twice as much blood as normal. This means your body needs more iron to produce more hemoglobin for all the extra blood. You also need more iron for your growing baby and placenta. If you know you need to replenish iron, get tested first with your midwife, and we have iron for pregnant women: Mary Ruth Prenatal & Postnatal Iron Helhetshälsa Iron Syrup Although iron deficiency is the most common cause of anemia, folate deficiency is considered the second most common cause and often occurs together with iron deficiency, which is one of the reasons why folate is so important for a healthy pregnancy. Your midwife should always check your status through blood tests. Folate/folic acid should be included in your multivitamin. It is also important that your multivitamin contains vitamin D. Unfortunately, the truth is that not all prenatal multivitamins are the same. Nutritional value and ingredient quality can vary greatly, which is why it’s important to choose a prenatal vitamin from natural brands of high quality with as few additives as possible. Remember, you don’t want unnecessary fillers, synthetic anti-caking agents, or harmful additives like gluten, dairy, soy, GMOs, pesticides, polyvinylpyrrolidone, and magnesium stearate in your product. And they should definitely not be listed as the first ingredients in a product. 2. Omega 3 Pregnant women may be deficient in omega-3 fatty acids, especially if they do not regularly eat omega-3-rich foods. If you do not eat fish or other foods high in omega-3 fatty acids, your midwife will likely recommend supplementation in addition to prenatal vitamins. During the last eight weeks of pregnancy, your baby's brain grows faster than ever. Research suggests that high-quality Omega 3 is a good choice during this time because brain cells are growing rapidly. Some studies have shown that supplemental DHA during pregnancy supports hand-eye coordination, motor skills, IQ levels, and even attention. Vegetology’s Opti 3 is suitable for pregnant women, both in capsules and liquid form. Even prenatal omega 3 is designed specifically for pregnant women. Omega 3 is also excellent. 3. Good Gut Bacteria Your baby's small gut environment is mostly sterile until birth, when it is seeded by your bacteria during the birth process, skin-to-skin contact, and their first foods. Your child's gut health is influenced by external factors such as your diet, how the child is born (cesarean or vaginal delivery), and the microbes in breast milk or formula if you cannot breastfeed. Taking supplements with lactic acid bacteria during pregnancy and breastfeeding balances your microbiome so you can pass on the good bacteria to your little one and encourage your child's microbiome to thrive. A strong foundation for your child's health. Besides supplementing with friendly gut bacteria, it is a good idea to focus on fermented foods like kefir, miso, and sauerkraut, as they are also rich in naturally occurring bacteria that support health. 4. Calcium It can also be a good idea to supplement with a natural form of calcium combined with magnesium. Many pregnant women do not reach the recommended daily calcium intake. However, calcium is not always routinely recommended for pregnant women. It can be important for women at high risk of developing preeclampsia or for women with a low calcium intake from their diet. Among the most common causes of calcium deficiency are lack of vitamin D and magnesium or an illness. Calcium is very important for bones and teeth. It builds and maintains a strong skeleton. Extra Tips Nausea For morning sickness and nausea during the day, ginger can be helpful. Use a little fresh ginger when cooking soups and stir-fries. Sprinkle some dried ginger on your oatmeal for breakfast or add ginger to a smoothie. If ginger doesn’t do the trick, many mothers and midwives recommend acupuncture. Choose foods high in protein, low in fat, and easy to digest. Avoid oily, spicy, and fatty foods. Drinking enough fluids helps soothe your stomach and rehydrate your body if you vomit. Plain water is always a good choice, but sometimes a cup of herbal tea is a good drink to ease nausea. Not all teas are safe during pregnancy, so stick to herbal teas like chamomile, raspberry, lemon, peppermint. Adding lemon or ginger to your tea can also help relieve nausea. Stretch marks You can prevent stretch marks by taking care of your skin from the inside out. Nurture the body's largest organ by staying hydrated from within by drinking water and eating plenty of foods rich in vitamin C, such as red and green peppers, blueberries, blackcurrants, kale, cabbage, broccoli, and citrus fruits. And if you suffer from dry or itchy skin during pregnancy, natural moisturizers like organic coconut oil or pure, natural shea butter are safe and healthy options to support your growing belly and stretching skin. To prevent stretch marks, you should apply cream every day, for example a blend like Really Good Stretch Mark Oil which is great for improving skin elasticity. You can also make your own mix with coconut oil or shea butter, pure cocoa butter, and skin oil such as jojoba oil or apricot kernel oil. DIY Mom's stretch mark cream 4 dl unrefined cocoa butter 2 dl coconut oil or pure shea butter 4 dl jojoba oil or apricot kernel oil How do you do it? Heat the cocoa butter on low heat in a saucepan until it is completely melted. Remove from heat and add the remaining butters or oils. Mix together and whisk on low speed. Cover the mixture and place it in the freezer for 1-2 hours until it is completely firm but soft to the touch. Whisk the mixture with an electric mixer for several minutes until it increases in volume and becomes light and fluffy. Pour into your jar or final container. All mothers want to do everything to contribute to a healthy and happy baby. We hope this guide can help you give a little extra love and nourishment to your next miracle!
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Balance hormones naturally during PMS & menopause
...things that can affect women a little or a lot. Some go through life without problems, some feel it, and some struggle through the days during menstruation or have very severe menopausal symptoms. In this article, we explain what we can do to support ourselves and which supplements we can take. For severe symptoms, it is important to seek help. 1. PMS PMS or premenstrual syndrome refers to the symptoms many women may experience around ovulation and until menstruation. Common PMS symptoms include mood swings, irritation, anger, worry, anxiety, sleep problems, low self-esteem, and swollen breasts. Other symptoms can be heavy bleeding, headaches, bloating, tender breasts, fluid retention, or restless legs. When menstruation then starts, the problems usually disappear completely and you feel like yourself again. What can PMS be caused by? This often reflects an imbalance in our system. It can be related to: Unhealthy diet Nutrient deficiencies Lack of sleep Lack of exercise – movement The body has difficulty detoxifying, and liver function is not optimal Low serotonin Low progesterone or an imbalance between progesterone and estrogen Serotonin Studies have shown that PMS symptoms are linked to low levels of the neurotransmitter serotonin. Serotonin is a calming neurotransmitter that regulates mood, sleep, sexuality, and appetite, among other things. It is produced from tryptophan. You can increase serotonin through exercise, certain foods, physical contact, massage, sunlight, meditation, relaxation, and a well-functioning stomach and intestines. Progesterone Progesterone has many functions in the body. Among other things, it protects the uterine lining from becoming too thick under the influence of estrogen. It optimizes and balances estrogen's function, is important for sleep and our mental health. Progesterone dominates after ovulation. For many women, progesterone can drop too low after ovulation, leading to estrogen dominance (too much estrogen relative to progesterone), which is linked to PMS. Fluid retention and tender breasts are signs of estrogen dominance, meaning there is more estrogen than progesterone. A wise person said, "Progesterone is the hostess at the party who lets in estrogen & testosterone and makes sure they are well taken care of." Progesterone is the first hormone to decrease in the body after about age 35. Estrogen Estrogen is the most important female sex hormone. It causes the female body to develop breasts and wider hips. Estrogen keeps our mucous membranes hydrated and dominates before ovulation. When balanced with progesterone, the mood is stable. Estrogen decreases as we enter menopause and then continues to decline. 2. Perimenopause As the ovaries' hormone production decreases, a woman first goes through perimenopause, then menopause, and finally enters postmenopause. Perimenopause can begin up to ten years before menopause. During perimenopause, you may have the same PMS symptoms as before, but the symptoms do not stop in the same way when your period starts. Periods may come more frequently, you may feel tired and possibly have anemia. Periods can become heavier with clots in the blood. You may also experience sweating and sleep problems. When you are in perimenopause, the ovaries can still produce progesterone, but they may need a boost. If you want to know which phase you are in, you can take a blood test. 3. Menopause Menopause is the period when menstruation becomes irregular before it eventually stops. This usually happens between ages 50-52. You may experience low mood, fatigue, dizziness, constipation, sleep problems, dry skin, dry hair, joint pain, dry mucous membranes, and hot flashes as estrogen decreases. Hot flashes and dry mucous membranes are the most common symptoms. When you have had your last period and a year has passed, you are in postmenopause, meaning menstruation has now ceased. Menopausal symptoms can, however, continue for up to five years after menopause; this varies from woman to woman. About five years after your last menstruation, the body’s estrogen production has decreased to a steady and very low level. Postmenopause is the time after menopause and lasts for the rest of a woman’s life. Supplements for women The gastrointestinal tract – the foundation Building up the gut is one of the most important things we can do for our health; this applies to all women at all stages. Optimizing gut function helps ensure that excess estrogen can be effectively eliminated from the body. This also applies to our liver function. As we mentioned in the article above, we can influence serotonin levels through a well-functioning stomach and intestines. Serotonin is both calming and mood-enhancing. There is increasing talk about the connection between the gut and the brain. It has been shown that the health of the gastrointestinal tract – also known as the gut microbiome – can directly affect brain chemistry and our mood. The good news is that if we improve our gut health, we can often also improve our mental health and feel more stable. And no one likes having digestive problems; it really affects our quality of life negatively. Of course, diet has the greatest impact on our gut health! We talk more about that further down. But certain supplements can significantly support our digestion. For poor digestion Enzymes Bitter herbs Hydrochloric acid Lactic acid bacteria Spore-forming good bacteria are suitable for those with digestive issues like dysbiosis (imbalance in the gut), IBS, SIBO. If you have problems with fungi, such as candida, you may need herbs that counteract it; we recommend: Oregano oil Olive leaf Pau d'arco Specific enzymes Candida Balance is an excellent product with a mix of herbs and enzymes. Brevibacillus laterosporus is a bacterial strain that supports the digestive system and clears harmful organisms such as Candida. For PMS Zinc is anti-inflammatory and supports muscle tension, mood swings, and the immune system. Omega 3 is important for healthy hormone function and to counteract inflammation in the body. Magnesium is a muscle relaxant and can help relieve pain and cramps. B-complex. A B-complex with extra B6 can be beneficial for PMS symptoms. Among other things, it helps protect against estrogen dominance. Selenium – a fantastic antioxidant that contributes to both normal thyroid function and the immune system's normal function. Selenium supports liver detoxification and helps promote the elimination of excess estrogen. Vitamin C at doses of at least 750 mg per day has been shown to increase progesterone in women. Supports the mucous membrane's barrier function. There is also a specialty product from Holistic called Femmebalans. Some choose progesterone cream (available online) to raise progesterone levels. Research this online. For Menopausal Symptoms Omega 3 is important for healthy hormone function and to counteract inflammation in the body. Magnesium is muscle-relaxing and helps us relax. Best taken in the evening. Vitamin E is an antioxidant that counteracts inflammation. Vitamin D improves the immune system. B vitamins are very important for many functions in the body, including being crucial for effective estrogen metabolism in the liver. Vitamin C supports the immune system, collagen formation, and the mucous membrane's barrier function. Selenium – a fantastic antioxidant that contributes to both normal thyroid function and strengthens the immune system. Selenium supports liver detoxification. Q10 plays an important role in producing energy in the cell's power plants, the mitochondria, and supports the heart. Q10 decreases as we age. Holistic has a nice specialty product called FemmePaus. Calcium-D-glucarate supports liver function and helps eliminate excess estrogen and toxins from the body. Many choose hormone therapy. We recommend choosing bioidentical hormone therapy: bioidentical estrogen and bioidentical progesterone. Usually, this involves estrogen patches or estrogen spray and oral progesterone. This should be done in consultation with a gynecologist/doctor. Today, several private clinics offer this. Regular endometrial monitoring is also recommended. This is done with the help of a gynecologist. Other supplements that may be important Multivitamin is good as a base to replenish a bit of everything in the right balance. You can then "top up" with other extra supplements you need during certain periods. Multimineral – may be needed as a base, and this one without iron and copper is perfect for women. If you take a multimineral, you need to review your other supplements to avoid overdosing on, for example, selenium or zinc. Nascent Iodine can help relieve breast pain from fluid-filled cysts and fibroadenomatosis but is also important for thyroid health. Iron supplements – it is good to take a blood test first to see if you need iron. You should take both iron and ferritin tests. If you bleed a lot, it can really be necessary, which can happen during perimenopause and menopause. Anemia caused by iron deficiency can cause great fatigue. After menstruation has stopped, iron is generally not needed. If you often get urinary tract infections, special supplements like Uribalans are a great help; many women also find oregano oil helpful for this, along with extra vitamin C! Feel free to read more about supplements and herbs for women. Counteract stress With stress, you may need special supplements. Managing and counteracting stress is very important for women's health. The adrenal glands' functions are usually the first endocrine functions to fail when the body's normal compensatory response is overwhelmed by stress. You can then take both herbs and supplements that counteract or regulate stress; here are some tips. Lemon balm Chamomile The amino acid GABA Glycine If cortisol levels are too high, too low, or both within the same day, you can, for example, take the herb Ashwagandha. Other fantastic adaptogenic herbs that contribute to balance in the body can be Rhodiola, Astragalus, Chaga, Reishi, Licorice, or Schisandra. In this text, you can read more about adaptogens. Lifestyle – 3 essentials To feel good and satisfied in life, we all know that knowledge about a problem and supplements are not enough. The most important foundation in life is our lifestyle and our attitude towards it. Menopause is usually an easier period for us if we have built stable, healthy foundations long before, during perimenopause or earlier. 1. Relaxation & intimacy Using lifestyle techniques that calm the nervous system such as meditation, relaxation, and yoga is very helpful. Being out in nature, in forests and fields or by water is beneficial for the whole system. Everyone needs recovery. Relax and unwind. Treat yourself to a massage. It is important to understand that dysfunctional stress in the body is a major cause of hormonal imbalances. Being close to a partner, friends, and family for warmth and connection is essential. Laughing and enjoying together. Oxytocin raises testosterone in men and lowers cortisol. In women, it stimulates estrogen and improves thyroid function. Doing things we like, love, and enjoying life is also essential. Set aside time every day for activities you find fun and interesting, things that awaken your inner joy. 2. Move your body It is important to find something you enjoy so you really want to go and exercise. Exercise is especially important during PMS or menopause symptoms. Feel free to choose your type of exercise depending on how you feel. With good health, intense training and yoga with stretching might be ideal. If you have been or are burned out/highly stressed, intensive training is not recommended at first; the body needs gentler exercise for a longer period. Then activities like yoga, dance, swimming, or brisk walking may be suitable. Bouncing on a trampoline is great for our lymphatic system and skeleton. Strength training is very beneficial for the body's overall defense and stability and becomes even more important with age as the skeleton needs resistance. Strength training (done correctly) prevents and counteracts osteoporosis, osteoarthritis, arthritis, pain, and back problems. Being physically active supports not only the body's organs, skeleton, and muscles, but can also help with sleep problems, anxiety, worry, low mood, depression, and stress. It also improves self-esteem and increases overall well-being. 3. The diet Eating healthily and nutritiously is a key to long-term health. Vegetables, berries, fruit, algae, seaweed, fermented vegetables, sprouts, beans, lentils, quinoa, tofu, tempeh, nuts, seeds, avocado, good cold-pressed oils, organic eggs, and other healthy foods depending on your diet choice. Keeping your blood sugar stable is important, especially after a certain age; for many, it’s easier if you start your day with a protein smoothie. Long-term stress affects blood sugar, so everything is connected. The older we get, the fewer carbohydrates we need, while we still need good protein and plenty of nutrients. Choose "good" carbohydrates like sweet potatoes, cauliflower, rutabaga, beets, pumpkin, legumes, lentils, brown rice, quinoa, fruit, berries, etc. See what suits you best when it comes to diet. What we know truly suits everyone regardless of diet choice is to eat plenty of vegetables in all the colors of the rainbow! And remember to drink water – preferably with lime or lemon. Tips If you want to learn more about women's phases and bioidentical hormones, we invite you to visit Mia Lundin's website. Her blog is informative and she has extensive experience helping women with imbalances. Also the site hormoni.se is very good. It was created by Silvia Oppenheim who has been and continues to be a great support for women. You can easily become a member, ask questions, and read answers. If you live in Stockholm and are looking for a doctor specialized in gynecology and women's health, we recommend Isis Amer-Wåhlin at 2heal. Another site with great information is vulverine.se. At Werlabs or Blodkollen or at Holistic you can take several different blood tests, for example to check hormone status, thyroid health, or levels of iron or folic acid and much more.
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