Health Blog
Health Blog
Mexican Super Salad with Quinoa and Avocado
Simple, wonderfully tasty, and filling super salad with a Mexican touch! We got the recipe from some friends at a vegan tacos dinner last year, and since then we've made it at least once a week. It works well as a taco side dish, but is just as good on a brunch plate or in a lunchbox 🙂 Recipe for 2-3 servings: Salad 5-6 handfuls of green salad (any kind) 4 dl cooked quinoa 3 dl cooked black beans 1 small chopped red onion 1 orange, segmented 1/2 chopped avocado 1 dl chopped cilantro Dressing 1/2 avocado4 tbsp freshly squeezed lime juice0.5 dl freshly squeezed orange juice0.5 dl olive oil1-2 tsp sweetener, e.g. coconut aminos, coconut sugar, honey, maple syrup or yacon syrup1/2 fresh chili1-2 garlic cloves1/2 tsp cumin2-3 tbsp fresh cilantro (chopped)Salt and black pepper to taste Instructions Cook the quinoa and let it cool.Prepare the other salad ingredients and mix them in a large bowl.Put all the dressing ingredients in a blender and blend until smooth.Then pour into a bottle or suitable carafe.Mix the quinoa with the rest of the salad and serve! We’d love to hear what you thought of the recipe. Either by posting a picture on Instagram and tagging @glimja.se, or by sending an email to info@glimja.se. We’re so curious to hear how it went!
Read more
6 important supplements to keep you healthy on vacation
Are you tired of getting sick as soon as you arrive at your summer destination? With a few simple tips, you can strengthen your health while traveling and spend your vacation in the sun chair instead of in bed. Now it’s time for many Swedes to go on summer vacation. It’s an opportunity to rest from work, experience adventures, and spend time with friends and family. To truly relax and let go of everyday life, it’s common to travel abroad. The last thing you want to happen then is to get sick. Unfortunately, this is something that can easily happen. Traveling is stressful for the body and can cause impairments in, among other things, the immune system and digestion. Additionally, many travelers spend time in places teeming with bacteria and viruses, such as airports, train stations, restaurants, markets, and museums. 1. Probiotics Getting stomach problems can be one of the most unpleasant things that can happen on vacation. With a healthy gut flora, it’s easier to keep your stomach happy. With the help of probiotics (friendly gut bacteria), or as they are called in Sweden; lactic acid bacteria, you can support your stomach and ensure your gut flora stays at an optimal level and shorten any stomach illness. There are also selected varieties for children. Probiotics do not prevent you from coming into contact with foodborne infections, but they do make it easier for your stomach to resist and recover. When traveling abroad, take one capsule per day starting two weeks before the trip, and finish one week after returning home. 2. Oregano Oil or Olive Leaf Extract Taking an herb that fights both bacteria and viruses is a good idea when traveling abroad. Feel free to start taking it a few days before your vacation, throughout the vacation, and a few days after you return home. The two we think work excellently for this purpose are oregano oil or olive leaf extract. 3. Enzymes Who doesn’t find it exciting to discover new food abroad? Maybe we then eat some food we’re not used to, larger combinations of different types of food, or simply bigger meals. Then **enzymes** can support digestion and contribute to a more comfortable feeling without a bloated stomach. 4. Meal Replacement Hunger is never fun. Especially not when you’re abroad, in a warm place without access to something good to eat. If you don’t eat properly and get enough energy, your immune system is negatively affected. It also makes it harder to think clearly and concentrate, which can be very important when you’re in a foreign country. That’s why it’s extremely practical to bring meal replacement on your trip. It’s a quick and effective way to get some extra energy that helps you get through until the next meal. 5. B Vitamins A bestseller with us and one of the most important supplements to counteract stress, support our nervous system, and contribute to normal energy production is the simple B-complex. When we exert ourselves – whether physically or mentally – we use extra B vitamins and need to replenish them. Vacation is a perfect opportunity to refill the body’s stores and at the same time increase your resistance so you have the energy to take on new challenges when the vacation is over! 6. Magnesium Getting good sleep is always important, but maybe it’s especially important when you travel. Good sleep is a key to a strong immune system, and a few hours less in bed makes it easier to catch illnesses. Besides, it’s really unpleasant to go around feeling tired all vacation instead of enjoying the local attractions. Magnesium is one of our most important minerals and at the same time one of the most common to be deficient in. Common signs of magnesium deficiency can be calf cramps, tingling sensations and restless legs, as well as tense and aching muscles, weakness, tremors, anxiety, brittle bones and teeth, eye twitches, dizziness, PMS, headaches, and sleep problems. Magnesium is also important for those who train hard and sweat a lot. Many find that magnesium helps the body relax, and it is often used as a supplement in the evening to help the body wind down. Hygiene Remember that a simple but very important thing you can do to prevent illness is to wash your hands thoroughly and often. Remember to use soap and rinse your hands for at least 20 seconds to really get them clean. Drying your hands with paper afterward is the best thing you can do because you also rub off any bacteria that survived the hand washing. We wish you a wonderful vacation filled with warmth and laughter!
Read more
Mineral deficiency: Symptoms and signs of common deficiencies
Minerals are inorganic substances found everywhere in nature and in our bodies. They are, in a way, the foundation of all life and serve as building blocks for living cells, hormones, and neurotransmitters. When minerals are in our cells (or in cells we eat), we often say they are in an organic or bioavailable state. A mineral is defined as "a solid inorganic substance that occurs naturally." In other words, a mineral has the following properties: Exist in nature. Have a definite chemical composition, as each type is made of a certain mix of chemical elements. Although we need both, minerals in our diet are a bit different from vitamins because vitamins are made by plants or animals, while minerals come from soil and water. Minerals enter the food we eat by being absorbed by plants and animals, which we then consume. Why minerals are important? Minerals play an important role in bone development, brain health, cell function, and metabolism, and people need different types of minerals to function properly. It is important to meet mineral needs to support functions such as heart health, immune defense, maintained bone density, skin health, cognitive function, fertility, and much more. We are greatly affected by the minerals we consume, or in some cases do not consume. Most know that too little available calcium can lead to osteoporosis. Perhaps it is less common to know the effects and deficiency symptoms of zinc, magnesium, or iodine. Here is a quick guide to the most important minerals for our health. Magnesium Magnesium is needed for the nervous system, muscles, bones, and metabolism. It contributes to enzymatic reactions, helps with DNA synthesis, is necessary for protein formation, muscle contractions, and immune system health. Magnesium is essential for the body to utilize vitamins B, C, and E. Common deficiency symptoms Hyperactivity, stress and noise sensitivity, sleep difficulties, all kinds of cramps, muscle stiffness, fatigue, exhaustion, and cravings for chocolate. Magnesium-rich foods Wheat bran, dulse, buckwheat, millet, almonds, avocado, chickpeas, lentils, cocoa beans, and nuts.Recommended daily intake via food: 350 mg.Optimal daily intake via supplements: 200-400 mg. Calcium Calcium is the most common mineral in the body. It is essential for: the nervous system. to maintain a healthy bone structure. Together with phosphorus and magnesium, it provides hardness and strength to bones and teeth. normal muscle function (just like magnesium). normal neurotransmission as well as blood clotting ability. Calcium helps muscles relax and contract and supports blood pressure regulation. Common deficiency symptoms Muscle cramps, difficulty falling asleep, brittle nails and skin/hair problems, bleeding gums, cavities, nervousness, eyelid twitches, numbness and tingling in arms and legs, allergies. Calcium-rich foods Unhulled sesame seeds (tahini), seeds, almonds, certain green leafy vegetables like chard and kale, dulse, parsley, dried figs, tofu, fava beans, white beans. Recommended daily intake via food: 1200 mg.Optimal daily intake via supplements: 400-800 mg depending on need. Calcium intake can be as large as or twice as large as magnesium. Zinc Zinc is one of the body's most important minerals for, among other things, immune defense, growth and sexual development, skin and hair health, and normal wound healing. Also important for testosterone production and appetite regulation. Common deficiency symptoms Reduced appetite, growth disorders, impaired wound healing, weakened sense of smell and taste, poor wound healing and skin problems, hair loss and brittle nails, eye problems, and impaired hearing. Craving salt and carbohydrates is also common with zinc deficiency. Zinc-rich foods Pumpkin seeds, chia seeds, hemp seeds, kidney beans, sunflower seeds, oats, tofu, tempeh, cashew nuts, walnuts.Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 20-50 mg.When taking zinc, one should check the ratio between zinc and copper. This can be balanced through a multivitamin/mineral. Copper is obtained from, for example, olives, nuts, legumes, and buckwheat. Iodine According to WHO, iodine deficiency is one of the world's most common nutritional deficiencies – up to 72% of the world's population is affected by an iodine deficiency-related disorder according to them. Iodine is essential for the production of thyroid hormone and therefore plays a central role in our metabolism, but also plays a key role in the cells' oxygen metabolism and all other hormone production. Iodine supports metabolic reactions, aids development, facilitates normal brain development, and cognitive functions. Common deficiency symptoms Weight gain, reduced resistance to infections, poor circulation, cold hands and feet. Iodine deficiency can cause adults to develop goiter. In severe cases, iodine deficiency also leads to mental problems. Iodine-rich foods Seaweed such as Kelp, Wakame, Dulse, and Kombu all provide a lot of iodine. Tip: If you are sensitive to iodine but want to eat seaweed, Nori is a good choice. Recommended daily intake via food: 150 µg.Optimal daily intake via supplements: 150-300 µg. Iodine should not be taken in cases of hyperthyroidism, toxic goiter, or impaired kidney disease. Iron Iron transports oxygen from the lungs through the bloodstream to all the body's cells. The mineral is mainly found in the blood where it is part of the pigment hemoglobin. There are many iron-dependent enzymes in the body's enzymatic antioxidant defense. Iron helps with development, assists in making amino acids, collagen, neurotransmitters, and certain hormones. Common deficiency symptoms Craving salt, high levels of fats in blood and liver, weakened immune system, fatigue, pale skin, hair loss, and brittle nails. Iron-rich foods Lentils, green vegetables like broccoli and spinach, beans, peas, quinoa, nuts, and seeds such as pumpkin seeds and sesame seeds (tahini).Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 0-20 mg. This is met for most people through diet – imbalances in iron metabolism usually have other causes than lack of iron intake. Excess iron accelerates aging and increases the risk of chronic diseases. Therefore, one should be careful not to overdose or take iron supplements unnecessarily. An exception is, for example, heavy menstruation when a lot of iron is lost and may need to be replaced through supplements, or long-term deficiency for other reasons. Iron deficiency should always be investigated and tested by a doctor, including checking Ferritin, Folate, and B-12. Selenium Selenium is an important mineral for the immune system; it participates in antioxidant activity that defends against damage and inflammation and plays a key role in maintaining a healthy metabolism. It is thus a powerful antioxidant just like zinc. Selenium maintains normal thyroid hormone production, supports metabolism and DNA synthesis, protects against oxidative damage, supports the immune system in fighting infections, and is needed for healthy fertility, especially in men as it promotes sperm health just like zinc. Selenium may need to be taken in cases such as Crohn's disease, thyroid problems since selenium regulates thyroid functions, or in older age. Healthy adults should not exceed 100 micrograms per day or take a multivitamin/mineral. Deficiency symptoms Selenium deficiency can increase the risk of cardiovascular disease and heavy metal poisoning. Selenium-rich foods You can cover your daily selenium needs with 2-3 Brazil nuts. Other good sources of selenium are chia seeds and sunflower seeds. Recommended daily intake via food: 70 µg.Optimal daily intake via supplements: 100 µg. Potassium Potassium contributes to fluid balance, nerve transmission, muscle contractions, and normal blood pressure. It also helps prevent heart arrhythmia and swelling and reduces the risk of high blood pressure and stroke. Deficiency symptoms can be Fatigue, poor memory, difficulty concentrating, trouble sleeping and relaxing, muscle weakness, muscle spasms, joint pain, mental confusion. People most likely to have low potassium levels include: those who never eat vegetables or fruit, those taking medication for high blood pressure or heart disease, those with chronic kidney disease, diabetes, and athletes who train more than 1-2 hours a day. Potassium excretion increases with high intake of magnesium, coffee, sugar, and alcohol. Potassium-rich foods Avocado, dulse, kelp, bananas, sweet potatoes, spinach, grapes, watermelon, coconut water, certain beans, potatoes, dried fruit, beets. After intense exercise or during hot summer days, it is excellent to drink coconut water, eat watermelon, or take electrolyte powder.Recommended daily intake via food: 2000 mg.Optimal daily intake via supplements: 99-300 mg. You can take a multivitamin/mineral.
Read more
Common Vitamin Deficiencies - Symptoms and Optimal Dosages
That’s a tricky question without a simple answer. But some vitamins are more commonly deficient than others. An important thing to keep in mind regarding vitamins and supplements is that the difference between what is “normal” and “optimal” can be quite large. In Sweden, we have reference values for most nutrients, DRI (daily recommended intake), which are designed to prevent deficiency symptoms. That is, the recommended dose is at a level to avoid an “undernourished” state. But is that the same as optimal levels? Our nutritional needs are not static (the same all the time) or statistical (the same for everyone) but rather dynamic and individual. Depending on the season, activity level, age, gender, sleep needs, stress tolerance, and more, the body uses different amounts of nutrients. Therefore, our needs vary greatly, both between individuals and throughout a lifetime. So what could the optimal daily intake of a vitamin be for you at this stage in your life? To find out, you need to consult a functional medicine doctor or nutrition therapist. We can also take private blood tests ourselves and consider what we think we might need a little extra of. Vitamin D The sunshine vitamin! Vitamin D is produced in our skin when exposed to the sun’s rays. According to many nutrition experts and researchers, vitamin D is the most important single vitamin we can optimize in our bodies. It has a long list of strengthening and protective functions in the body. Vitamin D is especially important during the winter months. PS: It’s good to supplement vitamin D with magnesium and vitamin K2. Early deficiency symptoms can include leg pain, burning sensation in the mouth and throat, nervousness, diarrhea, difficulty falling asleep, autumn and winter depression, brittle bones, arthritis, osteoporosis, cavities, muscle spasms, and muscle weakness. Optimal daily intake: 1,000 – 2,500 IU. Vitamin C Vitamin C is one of our most important antioxidants involved in immune system function, collagen formation, and psychological function. Vitamin C counteracts aging, detoxifies, oxygenates blood vessels, protects healthy cells, protects the skin, supports the body in handling physical and mental stress, aids wound healing, and much more. Early deficiency symptoms can include bleeding or sensitive oral mucous membranes and gums, recurring colds, high cholesterol, poor iron absorption, cavities, nosebleeds, hair loss, premature aging, fatigue, irritability, joint and muscle pain, easy bruising, and male infertility. Optimal daily intake: 2,000 mg. But significantly higher doses can be taken as needed, in cases of deficiency and illness. Examples: Iron deficiency / Anemia 300 – 1000 mg. Allergies and other respiratory diseases 2000 mg and up. Cold and flu 5000 mg and up. Bleeding gums 2000 – 5000 mg. During radiation therapy 2000 – 10000 mg. During stress 2000 – 10000 mg. Vitamin E Vitamin E is one of our most important defenses against free radicals. Vitamin E helps prevent blood clots, toxicity, angina, leg cramps, and much more. When you exercise a lot, experience a lot of stress, smoke, are pregnant, are in menopause, or are over 50 years old, the need increases. It can be difficult to get high levels of vitamin E from diet alone, as it would require eating over a kilo of olive oil or more than half a kilo of almonds to reach 200 IU per day. Long-term deficiency can lead to peripheral neuropathies and increase risk factors for developing heart disease, vascular disease, and cancer. Optimal daily intake: 150-300 mg. (268 mg equals 400 IU) Vitamin B-12 A very important vitamin for, among other things, energy metabolism and the nervous system. Early deficiency symptoms can include fatigue, tingling, numbness in the legs, memory loss, cognitive dysfunction, numbness, coordination problems, poor memory, and dementia. It can take five years before symptoms indicating B12 deficiency appear after the body’s stores are depleted. Over 60 years of age, it is often recommended to take B-12 for life. Optimal daily intake: 25-100 µg. For extra needs and illnesses, up to 2000 µg can be used. Folate (Vitamin B-9) Also called folic acid or vitamin B-9, it plays an important role in cell renewal in the body’s tissues, the formation of blood cells and hemoglobin. It is also necessary for the body’s healing processes. Folate deficiency is considered the most common vitamin deficiency in the West, especially among the elderly. Early deficiency symptoms can include sore lips, mouth sores, stomach ulcers, digestive problems and various forms of diarrhea, edema, gray-brown discoloration of the skin, hair loss, graying hair, headaches, and memory difficulties. Severe folate deficiency can also lead to birth defects, which is why it is almost always recommended during pregnancy. Optimal daily intake: 400-800 µg. Vitamin B6 The European Food Safety Authority, EFSA, has established a connection between vitamin B6 and protein and glycogen metabolism. a normally functioning nervous system. the formation of red blood cells. the maintenance of a normal immune system. the regulation of hormonal activity. Early deficiency symptoms can include loss of appetite, weight loss, weakness, nervousness, insomnia, eczema, hair loss, and much more. Many women with PMS symptoms find relief with B6. The best option for PMS is a B-complex. Optimal daily intake: 10-100 mg. If you don’t need extra amounts of a specific B vitamin, a high-quality B-complex with all B vitamins may be the best choice as it creates a good balance in the body. You can also choose a multivitamin as a base that contains all B vitamins. Remember, the most important thing first is a colorful diet!
Read more
When should you take your supplements? Complete timing guide
A question we often get is when during the day to take a certain supplement and whether it should be taken with a meal or not. Here is a small guide with supplements many choose and the best times to take them.. If you are missing a supplement from the list, don’t hesitate to get in touch. Morning or late morning In the morning, the body is a bit more receptive to nutrient absorption, and we prefer to take supplements that stimulate energy production and mental clarity. For the same reason, some of these may be best avoided in the evening, especially if you are sensitive and have trouble winding down. B vitamins Taking a B-complex ensures we get a bit of all B vitamins at once, making it balanced. Vitamin B-12 contributes to normal energy metabolism and helps reduce fatigue. Multivitamins – You can consider a multivitamin as a base and then add higher doses of other specific nutrients. Vitamin D is good in the morning as it provides energy and should be taken with a meal containing fat. Remember that magnesium is needed for the body to activate Vitamin D. Q10 supports energy production in the body, which is why it is especially good in the morning. PQQ is involved in the body's energy metabolism and boosts performance, so it is best taken in the morning. Iron – Iron is best taken in the morning as it is stimulating, but it is important not to take it at the same time as milk, caffeine, zinc, magnesium, calcium, or Vitamin D supplements as they interfere with absorption. However, iron pairs well with Vitamin C! Copper stimulates the sympathetic nervous system, so it is best taken in the morning. Anytime during the day These supplements can be taken anytime during the day, as they are rarely perceived as either stimulating or relaxing. They nourish the body and help it adapt to what is needed right now. Omega-3 (algal oil or fish oil). Omega-3 can be taken at any time during the day. You can consider Omega-3 as a base just like multivitamins. Vitamin C – Vitamin C is best taken spread out during the day. In case of illness, the intake of Vitamin C can be increased to larger amounts. Calcium – Many say calcium is best taken in the morning, but calcium is hard for the body to absorb in high doses and then passes through the intestines. Therefore, it’s best to take half the dose in the morning and half in the evening with dinner. Most adaptogens—please read the instructions. Some highly stimulating ones like rhodiola are best taken in the morning. Greens and algae – This is green, nutrient-rich food, so it can be taken anytime. Afternoon or evening In the evening, we want to support the body’s relaxation and recovery. Here are the most common supplements that are good to take either with dinner or within the hour before bedtime. Magnesium stimulates the body’s parasympathetic nervous system, which promotes calm, making it perfect for the evening. Zinc can be taken in the afternoon or evening. Potassium also has a calming effect, so it’s good to take in the afternoon or evening. Lemon balm – Lemon balm is a calming herb, so it works especially well in the evening. Reishi – Reishi can be taken both morning and evening, but it may help with relaxation in the evening. L-Theanine works best in the afternoon since it can make you alert, but it also provides relaxation. Special calming supplements with active ingredients like GABA to help promote a good night’s sleep can be taken an hour before going to bed. Supplements with food First, keep in mind that it’s good not to take too many supplements at once, as the stomach can react if you have a sensitive gastric lining. So we recommend dividing your supplements into a schedule throughout the day. Note that if you take medications, you should always leave a 3-4 hour gap between them and supplements/herbs. Supplements that can be taken with food Vitamin D, vitamin A, vitamin E, and vitamin K are fat-soluble vitamins, which means they are absorbed more easily if you eat fat along with them. In some supplements, the vitamins are dissolved in oil, allowing them to be taken on an empty stomach. Otherwise, it’s best to take the vitamin with food that contains a fat source, such as olive oil. Digestive enzymes are made specifically to break down food more efficiently, so they should of course be taken with a meal. They can be taken 30 minutes before a meal or right at the first bite; opinions vary on this. Certain ones, see instructions on the jar. Q10 is fat-soluble and should therefore be taken with a meal to be properly absorbed. Take with food. Selenium works synergistically with vitamins E and C, so they can advantageously be taken together. Taking B vitamins with food can improve absorption and reduce the risk of nausea if you are sensitive. Taking a multivitamin with food can prevent possible nausea if you are sensitive and also support absorption, as food helps the body absorb fat-soluble substances. Zinc – Many people may react negatively when taking zinc on an empty stomach and feel nauseous. This can be due to a sensitive stomach lining, insufficient enzymes to break down zinc properly, or low zinc levels. In that case, zinc should be taken with a meal and preferably with digestive enzymes. Calcium – Works best with food. Remember that to absorb calcium, the body also needs vitamin D. Dietary supplements before meals Supplements that can be taken on an empty stomach Zinc sulfate – NOTE see the text above about zinc; if you are among those who feel nauseous from zinc, we recommend taking it with a full stomach. Vitamin B-12 unless otherwise stated on the product. B12 is a water-soluble vitamin, so it does not require food for better absorption. Systemic enzymes – These enzymes are not meant to digest food but to work in the body, so they should always be taken between meals. Examples are Spikenzyme and Global Healing Enzymes. Certain ones, see instructions on the jar. Lysine is considered most effective when taken on an empty stomach. Glutathione – Glutathione is considered most effective when taken on an empty stomach. Alpha-Lipoic Acid – Should be taken on an empty stomach, as some foods can reduce its bioavailability. Special occasions Here are examples of supplements that should be taken for shorter periods, as a course for a specific purpose. For the time of day they should be taken, and whether they can be taken with food or not, see the instructions on the jar or bottle. Oregano Oregano oil Olive leaf Cranberry extract/D-mannose Fungal Defense Cleansing cures of various kinds such as Liver Health, Candida Balance, C60, and UltraBalans. Hope this overview is helpful. If you have any questions, don’t hesitate to contact us!
Read more
How the immune system works and how to strengthen it
The immune system, also called the immune defense, is the body's defense system designed to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The immune system helps us maintain good health. But did you know that we have two different types of defenses in our immune system? The innate (nonspecific) and the adaptive (specific). These work together to protect the body effectively. The innate immune system The innate immune system is also called the natural immune system. It can be divided into the internal and external immune defenses. The external part includes, among other things, the skin, mucous membranes, and stomach acid, which prevent harmful microorganisms in various ways. The internal immune system consists of macrophages, granulocytes, endothelial cells, dendritic cells, and a number of other cell types. They are preprogrammed to recognize viruses and bacteria and to fight and consume them as soon as they enter the body. They also decide whether to alert the next line of defense or not. The adaptive immune system If invaders survive the innate immune system, the adaptive immune system is activated. However, it needs some time to mobilize and can take days or even weeks. But in return, it can remember the enemy and therefore have an effective defense ready if the same enemy returns. This defense is managed by the white blood cells called lymphocytes, which have advanced specialized functions to effectively respond to attacks. They are divided into T cells and B cells. T cells originate from the bone marrow and then move to the thymus where they mature. There are different types of T lymphocytes such as T helper cells, killer T cells, and memory T cells. T helper cells activate and coordinate the immune system and attract killer T cells that destroy viruses, cancer cells, and cells infected by viruses or intracellular parasites. B lymphocytes or B cells are formed and mature in the bone marrow and protect the body against bacteria and toxins by producing antibodies that clump substances together so they become visible to, for example, macrophages. They also remember previous invaders and can quickly produce new antibodies if the same virus or bacteria appears again. Can you strengthen the immune system? The immune system is complex, and which cells should work depends on the type of threat. And if you want a strong and well-functioning immune system, you can to some extent influence it through your lifestyle choices. Diet Eat a varied and nutrient-dense diet so the body has the materials to build healthy new cells and strengthen the immune system. Colorful berries, fruits, and vegetables, algae, and good fats are rich in important antioxidants and vitamins. Hygiene Wash your hands (and body) regularly with soap and water. Avoid touching your face, and cough or sneeze into your elbow. Exercise Move every day and exercise regularly to strengthen the immune system in the long term. However, the immune system can be temporarily weakened after very intense exercise, but it stabilizes after a few hours. Recovery Make sure to avoid prolonged and negative stress that affects the immune system. Take regular breaks where you do breathing exercises, yoga, or move around. Sleep Since prolonged sleep deprivation negatively affects the immune system, it is important to get enough sleep. Create good evening routines and go to bed in good time. Tip! Listen to episode 83. Your impressive immune system in the podcast “Fanny and Ila – a podcast about sustainable living and holistic health”! Cecilia Lassfolk, certified diet and nutrition therapist
Read more
Lactic Acid Bacteria - The Key to Good Health
Did you know that we humans have 10 times more bacteria in our bodies than we have human cells? They are found in the stomach, mouth, on the skin, and in the vagina where they help protect us against harmful bacteria, balance pH levels, convert food into nutrients, and produce important neurotransmitters. Saying they are important for our health is a serious understatement; we wouldn’t exist at all without them. Benefits of beneficial bacteria: Healthy bacteria play a major role in overall health and contribute, among other things, to: Healthy digestion Regulation of the immune system Vaginal health Normal hormone balance Stabilization of metabolism Counteracting allergies Detoxification of the digestive tract Psychological / emotional health A good gut flora can also help with weight loss, skin problems like acne, and make hair and nails healthier. Friendly lactic acid bacteria help support the daily function of the trillions of bacteria living in the stomach. Our bacterial friends have a well-defined role in digestion, allowing us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. Lactic acid bacteria also play an important role in maintaining vaginal health. They do this by helping to maintain a slightly acidic environment, which helps reduce the overgrowth of bacteria that could otherwise be harmful. This is especially important because there are many factors that can negatively affect the vaginal environment, including the use of antibiotics and contraceptives. How do we get friendly bacteria to optimize the microflora? In an ideal world, we would probably manage just by eating right. But that would be a world where food does not contain preservatives and artificial additives. It would be a world free from toxins in the air and water. And perhaps most importantly, it would be a world where we are not exposed to various medications and other substances that can cause chaos for our gut bacteria. Avoid refined foods (such as flour, sugar, etc.) as much as possible, as well as chemical sweeteners and other additives that all disrupt our gut flora. Eat plenty of foods that contain both good bacteria (also called probiotics) and nutrients for these bacteria (also called prebiotics). Examples of foods containing good bacteria are organic fruits and vegetables, wild foods, and various types of fermented foods. Examples of foods rich in prebiotic fibers are Jerusalem artichoke, legumes, onions, asparagus, and bananas. To optimize even more and ensure a rich and healthy flora, regularly take supplements with friendly bacteria and/or prebiotic fiber that nourish the good bacteria you already have. Probioform More ways to use beneficial super bacteria in your daily life: As mentioned, lactic acid bacteria play an important role not only inside our bodies but also on the outside, and even have several uses outside our bodies – in our homes, for example. Here are three simple basic conditions to give your microflora the best chance to thrive: Skin care: Some of our skin care products contain specific bacterial strains that act on the skin to protect and strengthen this “body’s largest organ.” Cleaning products: Beneficial bacteria can act as purification and protection against unwelcome bad odors, bacteria, and more. Cleaning products with good bacterial cultures have started to appear on the market, which we think is fantastic! For plants & animals: Certain combinations of lactic acid bacteria, such as ProbioForm, can also serve as supplements for pets and to increase the vitality of plants both at home and in the vegetable garden. Dr Sannas Lotion with Probiotics
Read more
Turn worry & stress into calm & energy
Do you sometimes wonder how to best manage stress and/or anxiety? Here we share how we work to reduce stress-related problems and instead create more energy and calm. What exactly is stress? Stress and anxiety can be described in many different ways in everyday language; it can be related to situations involving finances, health, relationships, work, or other things. But did you know that the body's reaction to stress is the same in all these cases? Our "fight-or-flight response" is a built-in safety system that releases hormones and nerve impulses that prepare us to handle an acute danger. The body and mind are on high alert and focused on powerful actions that will get us out of—or neutralize—the danger. It is a healthy and vital response to be able to handle accidents or acute physical threats. Problems arise when we, like most of us modern humans, have a certain level of this fight-or-flight response activated for extended periods. We might worry about what others will think of us, that we or someone we love will get sick, that we won’t have enough money, and so on. At the same time, our bodies are exposed to physical stress from environmental pollution and unnatural additives in food. It can be easy to believe that the stress level we live with is "normal," but over time this leads to a long series of negative effects on both body and mind. The body has a built-in system to manage stress All the time we are not in acute danger, we are designed to be in a more relaxed and balanced state. There is an opposite response built into us that some researchers have suggested we call our "rest-and-digest system." It is triggered, among other things, by closeness to other people, massage and touch, beautiful natural surroundings, as well as yoga, meditation, and breathing exercises. When this system is active, hormones and nerve impulses are released that tell the body we can relax, build muscles, immune system, and nervous system; that we can recover and allow ourselves to be more creative. If we have been exposed to long-term stress in various ways (which we basically have if we live in a modern society), we need to consciously "reinstall" our rest-and-digest system. We simply have to get our bodies used to this state to find our way back to calm, energy, and clarity. Here are some of the best strategies to do just that: 5 ways to activate the body’s rest-and-digest system 1. Mental balance Much of the stress we experience today has its roots in our thought patterns that we learn from childhood. There is much to gain by becoming aware of these and exploring for ourselves what is true for us and what creates well-being and progress in our lives. There are many methods for this. 2. Touch & closeness Closeness to other people in general and loving touch in particular is one of the fastest and most effective ways to communicate to the body that the "rest-and-digest system" can take over control and we can relax. In parts of Asia, it is very common for family members to give each other regular massages. Maybe we can make this a bigger part of our lives here as well? 3. Breathing exercises Another very effective way to reset the body’s compass is through conscious breathing. It is also an excellent way to increase our lung capacity and strengthen our immune system. A very simple but effective exercise that anyone can start with is to take ten deep breaths as follows: Breathe in and count to 5, hold your breath and count to 10, breathe out and count to 10. If you have smaller or larger lung capacity, you can adjust the exercise to suit you. For example, count to 3-6-6 or 10-20-20 instead. 4. Being in nature Being in a natural environment and just being for a while. Do you remember the last time you did that? If not, let this be a reminder and book some time for yourself in the forest, on a mountain, or by a beach right away. It is incredibly restorative and balancing to be in an environment that demands nothing from us, preferably a little while every day. In nature, there is nothing to read, judge, or try to solve—it signals to us to just be, which lowers our blood pressure, supports our immune system, and automatically activates our rest-and-digest system. 5. Herbs / Adaptogens We also have a range of fantastic herbs in the adaptogen class to help us. An adaptogen is an herb or plant that helps the body handle stress and more quickly return to its natural balance and health. For us here at the office, these are indispensable, and we try to take at least one adaptogen every day. Feel free to browse among our fine adaptogens here.
Read more
Natural balance throughout the menstrual cycle with herbs
If you are an adult woman, you have probably wondered how to balance your body through the different phases of your monthly cycle. Perhaps you have experienced PMS or other challenges related to these natural rhythms – which are actually the source of life itself for all humans and therefore deserve all the respect, knowledge, and understanding available to us. Here we share an overview and some tips on how you can give yourself (or a woman close to you) the best possible support to live in harmony with your body. Four phases of wisdom and creative flow A woman’s hormonal system moves in 28-day cycles divided into four phases: Menstruation, Follicular phase, Ovulation, and Luteal phase. These phases affect us not only physically but also emotionally in a way designed by nature to provide the best conditions for creating new life. If we are in balance with these phases, they don’t have to disrupt our lives – instead, they can give us a stronger connection to our body, our creativity, and to nature. 1. Follicular phase From the end of menstruation until ovulation, we develop an egg and prepare – at least symbolically – to create new life. Many women experience having more energy and feeling creative from the start of their menstrual cycle. It can be a good time to focus on new projects and creative ideas that come from within ourselves. 2. Ovulation Ovulation, which occurs in the middle of the cycle, is accompanied by a sudden increase in the hormones estrogen and testosterone, which in turn affect how we feel. During this part of the cycle, we are often more receptive to new ideas. Sexual desire also peaks for many women in this phase, and our bodies release pheromones to attract sexual attention. This is a good time for those who want to become pregnant, but also a natural time to complement our ideas with feedback from the outside world. 3. Luteal phase The weeks after ovulation are a more evaluative and reflective time when we can look back on what has been created and on the negative or difficult aspects of our lives that need to be changed or adjusted. This also applies to our health. During this time, you may undergo a kind of “stress test” internally that brings your imbalances to the surface. This gives you the opportunity to find solutions to your health problems. If we are especially mindful during this period, it can provide insights and healing that strengthen our entire being. In this phase, it can be very helpful to use herbs and nutrients that support various processes. Here are some suggestions: PMS: Tulsi, Yarrow, Lemon balm, Chamomile, Dandelion, Ginger Low energy (exhaustion): Nettle, Rhodiola, Russian root, Schisandra, Astragalus, Red clover. Anxiety, worry, and palpitations: Lemon balm, Reishi, Schisandra, Tulsi. Stress: Ashwagandha, Rhodiola, Russian root. You can naturally increase the body’s progesterone level with vitamin C. Vitamin C at doses of at least 750 mg per day has been shown to raise progesterone in women. Vitamin C is a fantastic product for many different functions in the body and can also support PMS. Studies have shown that PMS symptoms may be linked to low levels of the neurotransmitters GABA and serotonin as well as low magnesium. GABA is available as a supplement. Also, L-theanine raises levels of GABA, as well as serotonin and dopamine. If you experience stress, i.e., difficulty relaxing, L-theanine is a good idea. The neurotransmitters GABA, dopamine, and serotonin play a major role in our mood and emotions. You can raise both serotonin and dopamine through exercise as well as sunlight, meditation, yoga, massage, sleep, and a balanced diet. So relaxation combined with the right exercise and diet plays a very important role. 4. Menstruation Menstruation itself starts when the egg is released and cleared out (instead of, as a fertilized egg, beginning cell division). Emotionally, it is a period of rest and recovery. In many older cultures, it is completely acceptable for women to slow down during this period and rest more. It can also be a good time, if energy allows, to organize or clean up some aspect of life; to “Kon-Mari” your home or workplace to make more room for the next creative phase. Here too, there are simple nutritional and herbal remedies that can be helpful for: Menstrual pain: Turmeric, Cinnamon, Ginger, Peppermint, Fennel. Heavy bleeding and menstrual cramps: Lady’s mantle, Parsley, Nettle. Magnesium helps our body relax and can relieve menstrual pain. It also helps with anxiety and stress and has many important functions in the body. Hot flashes: Sage, Red clover, Dandelion. Genital problems such as itching and yeast infections. Urinary tract health: D-mannose, Berberine, Lactic acid bacteria, Cranberry. Kidney support: Birch. Other tips on herbs/vitamins that can positively contribute to specific challenges: Hormone balance: Red clover, Maca, Shilajit. Joint pain: Nettle and Turmeric. B vitamins are always worth considering. Preferably a high-quality B-complex. B-12 supports energy levels. Digestion: Yarrow, Peppermint, Wormwood, Dandelion, Anise, Cumin, Fennel, Artichoke. Digestion affects our overall health. Therefore, it is important to have a well-functioning stomach. That’s where friendly gut bacteria (lactic acid bacteria) and enzymes come in, which we usually recommend to most people. Strengthening your liver — that is, having a well-functioning, happy liver — greatly affects our health. Vegetables like broccoli, cauliflower, and cabbage contain a compound called indole-3-carbinol that supports the liver’s detoxification of estrogens. Indole-3-carbinol is also available as a supplement. Herbs for the liver: Dandelion, Milk thistle, Burdock, Turmeric, Celery juice, Livatrex. We hope you have found something that gave you inspiration and knowledge. Don’t hesitate to contact us if you need advice about your specific situation and your health!
Read more
Natural sleep solutions for better rest and recovery
Waking up truly rested can be a luxury for many of us. For the body and mind, it is as important as air, water, and food. Good rest and recovery can be a true miracle cure. Here are some of the benefits of good sleep Better and more stable mood. Increased learning and performance ability both physically and mentally. Increased creativity & social skills. Reduced secretion of stress-related hormones. Stronger immune system. Reduced inflammation in the body. Stable blood sugar and better metabolism. Less craving for sweets and caffeine. Better muscle building and reduced fat storage. Reduced risk of a wide range of diseases including cardiovascular diseases, diabetes, and depression. The body repairs and restores itself when we sleep well, and there is no substitute or shortcut to gain these benefits. You probably know yourself how it feels in both body and mind when you are rested compared to when you haven’t had the rest you really need. At the same time, it can be a puzzle to find time to rest properly in our connected society. How to create more space for good sleep 8 hours – without pressure Most people feel best by sleeping at least 5 “sleep cycles” lasting about 90 minutes each – that is about 7.5 hours in total. Note that this is 7.5 hours of actual sleep, which means you need a minimum of 8 hours in bed to have time to fall asleep and wake up in a relaxed way. An important aspect of being able to rest deeply is not to make sleeping a performance. If you have trouble falling asleep or if you wake up in the middle of the night, it’s okay. Just lie still with your eyes closed and rest. Don’t make a problem out of it. Optimize your bedroom An optimal bedroom is cool, dark, and quiet. Is there anything you can upgrade in your bedroom to make it more “sleep-friendly”? For example, you might need to get blackout blinds. The ideal sleeping temperature is somewhere between 14 and 18 degrees Celsius, so make sure to air out the bedroom and turn down the radiator a bit before going to bed. Light during the day – dark in the evening Our brain and hormone system react to all types of light sources and try to adapt to them. Therefore, we feel best by getting as much sunlight as possible during the day, and minimizing direct light in the eyes during the last 1-2 hours before we go to sleep. In practice, this means: Spend at least 30 minutes outdoors around midday. Turn off all screens (phone, computer, tablet) at least 1 hour before you plan to fall asleep. If you absolutely must use your computer or phone, we recommend installing a blue light filter or buying glasses that can block blue light. Exercise early in the day We sleep better if we move regularly. But at the same time, we sleep worse if we exercise too late in the evening. So the simple solution is to try to exercise as early in the day as possible. Take it easy with stimulants Coffee and black as well as green tea stimulate the central nervous system and boost our energy. This can be useful during the day, but in the afternoon and evening it’s not what the body needs. Even cocoa and chocolate can stimulate us too much in the evening. Meditate It is extremely helpful to have some kind of routine that helps you release stress and tension, especially in the evening. This could be meditating for a while, doing gentle yoga, listening to a relaxation tape, listening to beautiful music, taking an evening walk, having a warm bath, doing a foot bath, or reading a relaxing book. What is your best way to unwind after a long day? Spend time with people and animals you like Being with animals is very relaxing. Also with people close to us with whom we can relax. Ask for a massage or give a massage. Both are equally rewarding as blood circulation increases, muscle tension decreases, and the body’s own pain-relieving hormone endorphin is released, making us feel good. Reduce your time with bad news It is important to know what is happening in the world, but we all tend to get worked up about things. Right now, the Coronavirus is a stress factor for many. If you notice that it stresses you, decide to only look it up at most once every other day. Supplements & herbs for better sleep There are a number of herbs and nutrients that support the body’s ability to relax and rest. Here are several products we like: – Nattplus is an excellent supplement with Inositol, Chamomile extract, Lemon balm extract, Magnesium, and L-theanine. – L-theanine is an amino acid that promotes relaxation. Good for counteracting stress. – Magnesium helps the body relax quickly. – Tao in a bottle is a supplement with L-theanine and adaptogenic herbs. – Lemon balm is an excellent herb to help the body unwind. It also prevents anxiety and is called the Heart’s Delight. – Chamomile has traditionally been used for its calming properties. It makes a nice evening tea. – Tulsi / Holy Basil is an Ayurvedic herb used to prevent and manage stress. It calms our nerves. – Reishi is a Chinese herb said to bring peace of mind. – Moringa is a plant that supports relaxed sleep. – Glycine is an amino acid that can support relaxed sleep.
Read more
10 simple eating habits for better health in everyday life
Are you eager to upgrade your eating habits but don’t know where to start? Here are my top ten habits to give both body and mind the nutrition they need to feel good – today, this spring, this year, and long after. 1. Smoothies Smoothies are an easy way to increase your nutrient intake with both fresh ingredients and selected supplements like organic protein, algae, or grass juice powder. They are quick to make and perfect as breakfast, a snack, or a post-workout boost. One tip is to chew while you drink your smoothie to activate enzymes in your mouth that help you absorb the nutrients. A good smoothie starts with a good blender. Our most popular is Omniblend, which definitely offers the best blending value for money if you ask me. 2. Juice more! Drinking freshly pressed juice can be one of the best habits you can have in your daily life. You can make your own or buy fresh, cold-pressed juice at a juice bar or health food store near you. Vegetables are great for juicing because you get a lot more nutrients that way. Think about how much faster you can drink 500g of carrots or celery compared to the time it takes to chew them. There are many good juicers on the market that cold-press juice if you want to start making your own juice at home. 3. Make your own plant-based milk Homemade plant-based milk is cheap, simple, and healthy. Just blend water with seeds, nuts, or rice/oats and strain it, and you have a nutritious drink that also works well as a base in smoothies, soups, or as a side for muesli. Some of our favorites are almond milk, hemp milk, tiger nut milk, and cashew milk. You only need a good blender and a nut milk bag to get started! You can find a nut milk bag here. 4. Start sprouting Sprouts contain up to 30 times more nutrients per gram than their fully grown relatives. It’s like a natural, living supplement with many health benefits. Growing your own sprouts is extremely cheap compared to buying ready-made ones, but of course, it takes some time – especially if you’re not used to it. Our favorite sprouts right now are broccoli, sunflower, and radish. What are your favorites? Click here if you want to stock up on sprouting seeds or get sprouting equipment. 5. Swap chips and candy for raw snacks An easy tip to improve the quality of your food is to choose snacks made from healthy ingredients. For example, by replacing regular chocolate with raw chocolate or regular chips with raw chips. Both are easy and fun to make at home, but are also available ready-made, of course. Here is a fun recipe for raw chips: Kale Chips 2 liters of washed and shredded kale2-4 tbsp olive oil1 tsp saltJuice from half a lemon Instructions: Massage the kale with olive oil, salt, and lemon juice until it softens. You can also add vegan-friendly nutritional yeast if you want a "cheesy" flavor. Spread the coated kale evenly on trays. Dry in a dehydrator for about 12 hours at 42 degrees Celsius. If you use a regular oven, reduce the time by about 1-2 hours. When the chips are really crispy, they are ready. 6. Eat the colors of the rainbow A simple rule of thumb when shopping for food is to try to include as many of nature’s colors as possible. Green, purple, orange, red, and yellow all signal that the food is rich in antioxidants and phytonutrients. It’s easy to find all these colors in the plant kingdom: in vegetables, fruits, and berries – try to eat different varieties every day! Colorful chia puddings colored with various antioxidant-rich powders are an excellent way to get these nutrients into your diet. 7. Clean water We are made up of about 70% water. The quality of this water therefore plays an important role in our health. A good start to the day is to drink a large glass of lemon water. It can also be a good idea to invest in a good water filter to ensure that your water does not contain any substances you don’t want to consume. Here you can see our water filters. 8. Enjoy and appreciate your food No matter what you eat, we recommend that you enjoy it and appreciate your food. Enjoyment and gratitude have many health benefits. This is especially true if you occasionally treat yourself to food that may not be “optimal” from a nutritional perspective. According to, for example, Deepak Chopra, presence and gratitude for the food we eat are almost as important as what the food contains. Worth thinking about! 9. Breathe Sometimes we forget that our absolutely most essential nutrient, which we cannot survive more than a few minutes without, is air. Being aware of both how we breathe and the quality of our indoor air can therefore give us great health benefits. Practicing breathing exercises from yoga or other traditions is a good idea for most of us. Another tip is to improve the air at home with a Humio Humidifier, which can also lift the mood with pure essential oils in the home. 10. Calm Don’t rush when you eat, be present, and don’t do too many other things. Try just eating your food and enjoying it sometimes. Creating a calm and harmonious moment around your food makes a big difference for digestion and nutrient absorption. Just think about how it feels to be relaxed when you eat compared to maybe rushing to eat a sandwich on the go. Both your body and mind will thank you for the little extra care you give yourself when you take the time and space to relax in connection with your nutrition. And remember to chew!
Read more
Strengthen your immune system naturally with the right nutrition
When I was little, I was often sick. Colds, tonsillitis, ear infections, etc. I had penicillin treatments several times a year. I was told I was born with a "weak immune system" and was an "ear child." "Nothing to be done about it, you just need to be careful for the rest of your life." As an adult, I developed other problems. With my stomach. I experienced stress. More colds. Sinus infections that wouldn’t go away. Allergies. I didn’t like this, and decided to study nutrition and lifestyle medicine. Do you know what I discovered? That no one is born with a strong or weak immune system. It’s something you develop. There is no "weak constitution," only weakening situations. And those can be changed! If you’re not happy with your level, you can simply raise it. Nowadays, I am a long-term healthy person. Maybe a cold once a year instead of once a month. I haven’t had a sinus infection or needed antibiotics in over 15 years. I have a strong immune system and at my last visit to a naturopath, I was told I had a "strong constitution." How did I do it? Of course, it wasn’t something that happened overnight. There is no miracle cure or miracle diet that fits everyone. Instead, I believe in a long-term transition to a life with good food and nutrition, clean water, functioning digestion, movement and exercise, stress reduction, care for myself and others, and meaningfulness in what I do. Everything matters, both physical and mental health. This is the real answer I want to give when, as a nutrition advisor, I get the question: "Help, I’m sick, what should I do now?" Being sick is a symptom of a lifestyle that isn’t optimal for you. Taking a supplement or medicine that removes the symptoms doesn’t work in the long run. It won’t truly help you, deeply. A real transition takes 1-2 years to make. But if it means one-tenth as many sick days for the rest of your life, maybe it’s worth it? Nutrition & The Immune System When it comes to nutrition, there are some basic pillars we will look at here: Nutrition for the immune system Our immune system needs fundamental nutrients to function well. The top nutrients are vitamin D, vitamin C, and zinc. These can be good to supplement if you want to build a strong system. Balance in the gut flora Good bacteria that keep unwanted bacteria away. That’s why they are sometimes called "the body’s first defense." Do you need to boost your stomach with healthy bacteria? Herbs that "train" the immune system Medicinal mushrooms like Chaga, Reishi, and Cordyceps help inform the body’s T-cells (i.e., the cells that kill unwanted bacteria and viruses) on how to proceed. This is something that takes time and can be done long-term. In other cultures, these herbs are used throughout life to keep the body strong and resilient. Take a closer look at our healthy mushrooms. Herbs that give T-cells ammunition To eliminate unwanted guests, the body also needs "ammunition" in the form of substances that are toxic to viruses and bacteria but not to the body’s own cells (or the gut flora). This naturally exists in a certain group of herbs. Some of our favorites are garlic, olive leaf extract, oregano oil, pau d’arco. Avoid disruptive substances You are obviously not stronger than your weakest link. If you habitually consume substances that disrupt the immune system, it cannot function properly. This may seem obvious, but it bears repeating: Avoid or minimize white sugar, dairy products (especially with mucus formation and cough), white bread and pasta (gluten), cereals, French fries, chips, as well as artificial additives and flavorings. Eat plenty of: Vegetables, sprouts, fruit, berries, seaweed, seeds, gluten-free alternatives like quinoa and buckwheat, i.e., natural and nutritious food without additives. Vegetables are always best and don’t burden the system but allow the body to handle viruses or bacteria. There are many opinions about diets and health, but one thing 99% agree on is that vegetables are good. I hope this can be helpful and inspiring. Don’t hesitate to get in touch if you have questions about what might suit you!
Read more
