Health Blog
Health Blog
5 simple tips to protect your hair in the summer
Sunny days at the beach, refreshing drinks, and plenty of wonderful relaxation – there’s a lot to love about summer, but the effects the heat can have on your hair are not among them. Isn’t it tiring to wonder every year what hair problems summer will bring this time? The good news is that it doesn’t have to be that way. By taking care of your hair properly, you can keep it shiny and full all summer long. Here are our 5 best tips 1. Protect from intense sun It’s not just our skin that is affected by too much sun – hair can also get “burned” and difficult to manage from too much sun exposure. Feel free to wear a sun hat or some kind of scarf if you’re outside for long periods in direct sunlight. You can also protect your hair a little extra by massaging in a protective oil such as raspberry seed oil or jojoba oil before going out in the sun. 2. Let your hair breathe Let your hair breathe and live a little extra during the summer. Wear it loose or, if you have longer hair, make a loose bun or braid. Tighter hairstyles can cause itching and scalp problems because they tend to pull and tighten the hair, especially when your hair is warm and dry from the summer heat. 3. Conditioner Use a moisturizing conditioner and try washing your hair less often in the summer. If you have dry hair, you can try avoiding shampoo altogether for a while and just use conditioner. If you have oily hair, you may need a mild shampoo 1-2 times a week. The conditioner method is an effective way to combat dry and damaged hair. Try not rinsing out the conditioner completely when you wash your hair. Leave the very last bit in your hair. You’ll be surprised at how healthy and hydrated your hair feels when it’s dry. 4. Avoid hair dryers & rough towels If you have problems with dry hair in the summer, a hair dryer will make it worse. Let your hair dry outside instead. Conventional bath towels can make hair too dry in the summer. Instead, try drying it with a microfiber towel, a cotton T-shirt, or a kitchen towel woven from pure cotton or linen. All of these are gentler and don’t dry as harshly as traditional bath towels. 5. Hair mask One of the very best ways to restore your hair’s shine and fullness is with a nourishing hair mask. Here is a favorite recipe for summer hair: Deep conditioning mask 2 tbsp coconut oil 1 tbsp shea butter 1 tsp argan oil A few drops of essential oil Coconut oil deeply hydrates the hair. Argan oil is excellent for controlling frizz and adding shine. Shea butter not only provides moisture and shine but can also help address dandruff and dry scalp. Essential oils like rosemary, lavender, and peppermint strengthen the hair and provide a wonderful scent. Instructions Melt the coconut oil and shea butter together in a saucepan over low heat. Let the mixture cool until it almost solidifies, then add the argan oil. Whisk everything together with an electric mixer for 3-5 minutes. You’ll get a creamy consistency that is much easier to apply to your hair. Comb through clean, dry hair and leave on for 30 minutes. Rinse hair and then wash as usual. If you don’t have time to make your own mask, you can try the nourishing hair mask from Bruns, which is a real favorite among our customers. Good luck and have a wonderful summer!
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Practical advice for families with children with ADHD
We have received several questions from parents of children with ADHD asking how they can make daily life easier for their children and themselves. In this article, we list things that can make a difference for the whole family. ADHD involves genetics, environment, and biology (body chemistry). It’s not fully understood how it arises, but ADHD has a genetic link in some individuals. If parents or grandparents have ADHD, it’s more likely that children will develop symptoms. However, research is not clear on whether it is actually a genetic predisposition or similarities in lifestyle and diet that cause ADHD to develop. There are also those who believe it is linked to or triggered by trauma. Gabor Maté explores this topic in depth in the book Scattered Minds. People with ADHD have difficulty filtering impressions and processing information. Children with ADHD are often very sensitive; their emotions can be very visible, they get bored easily, forget things, lose things, and have difficulty listening, which can be a lot for parents to handle. So how can we support these children? 1. Diet The first thing to review is the diet. Diet continues to show links with ADHD; it is affected by chemical food additives, wheat, refined sugar, artificial sweeteners, and there is a connection to food allergies. Most parents notice a difference if their child does not eat gluten (especially wheat), white sugar, conventional dairy products, canned food, processed meats, artificial sweeteners, and unnatural colorings. For many, it’s a big help to remove these “triggering” foods and replace them with healthier options like pure, nutrient-rich foods with good fatty acids. We understand that it can feel challenging at school. If changes aren’t possible at school, it becomes even more important at home. Children with ADHD may have difficulty with certain textures and tastes of food; eating disorders are therefore more common. This relates to sensory sensitivity to smell and taste as well as all the sensory input happening constantly. It can be important to experiment with different types of food and not insist that the child must finish a certain kind of food you serve. You can try things out together. 2. Routines & tools Just as important as dietary choices is having routines. Making sure the child eats and drinks at set times. Children (and adults) with ADHD can easily forget or neglect basic needs such as sleep, food, drinking, rest, and physical closeness. ADHD medication can also suppress hunger. Hyperfocus Children with ADHD have an even greater tendency to completely forget basic needs when they are in hyperfocus. At the same time, it can be a source of conflict when they are disturbed during their hyperfocus. Hyperfocus occurs when they find something really interesting and fun that they want to do; it triggers a dopamine release, which leads to more focus and feels good on every level. Then it is very helpful to have: Time aids (timer or egg timer) that make time visual for the child so they can see how much time they have left for what they are doing. A weekly schedule for the whole family that makes everyday life predictable. "Now I do this, then I do that, and I can spend this much time on it." Dopamine There is often difficulty regulating neurotransmitters like dopamine, noradrenaline, cortisol, and/or adrenaline, which play a big role in the body’s hormones. People with ADHD wake up in the morning with an empty "dopamine tank" that may need to be refilled to manage tasks that are harder to motivate themselves to do. It can help to focus on things that release dopamine, especially at the start of the day. This might mean playing a little game at breakfast, doing a craft, or jumping on a trampoline to have the energy to go to school. Motivation system Motivation systems can be a big help for things that are "boring"; cleaning the room, doing homework, etc. You can collect points that lead to a goal of doing something fun. Example: Emptying the dishwasher earns 10 points. Doing homework earns 30 points. "When you’ve collected 50 points..." we go to the park, play soccer, play board games, or do something else the child really enjoys. 3. Movement & exercise It’s important for children to move, especially for children with ADHD. They should be able to practice a sport they enjoy or just bike, run in the forest, play, swim, kick a ball, or jump on a trampoline. They need to let their body express itself. Exercise releases good hormones, including endorphins, the "feel-good hormone," which reduces conflicts over time. It also releases dopamine, which gives a sense of reward, and serotonin, which provides a feeling of satisfaction and calm. The interaction between the right and left brain hemispheres doesn’t always work 100%, which is why children with ADHD may have coordination problems, another reason to exercise. Improved communication between the hemispheres increases concentration. Children (and adults) generally need to spend time outdoors around midday to get light into their system, which improves relaxation and sleep in the evening. Everything is connected. 4. Love-bomb & relaxation tools The child needs to "be" in their body and relax. This is especially important when there might be 10,000 thoughts racing through their head. Some describe it as a tombola wheel spinning in their mind. It has also been described as a "Ferrari brain" with bicycle brakes, meaning thoughts and actions can happen very quickly. Children with ADHD often hear that they are difficult, disruptive, talk too much, and act too fast. Constant criticism leads to low self-confidence and distrust in oneself; "there is something wrong with me," which leads to more stress, restlessness, and poorer concentration. Nagged children with ADHD can grow up with low self-love. As parents, you can support your children by telling them they are okay just as they are, that they are always welcome, and "love-bomb" them. At the same time, give them tools to relax within themselves. Tools for calm and peace can include, for example: Relaxation exercises Mindfulness for children Massage and hugs Tapping (also known as EFT – Emotional Freedom Technique) Various stress-reducing aids like a stress ball Calm music Yoga Walks in nature Time with a pet 5. Sleep Sleep, or what we can call recovery, is very important. As a parent, you can help by ensuring that: The bedroom is quiet, dark, and comfortably cool at night. Make sure the child has plenty of time before bedtime to wind down. Turn off all screens (phone, computer, tablet) at least 1-2 hours before sleep. Play calming music. Give the child a gentle massage or touch when they have laid down. Use calming essential oils (scent) like lavender in the bedroom. 6. Supplements Certain supplements have been shown to make a difference for people with ADHD since possible nutrient deficiencies can cause issues in the body, and supplements also support hormones and neurotransmitters. The supplements most commonly mentioned are: Omega 3 (fish or algae oil) – Omega 3 supplements seem to reduce ADHD symptoms, improve learning, and decrease anxiety. Zinc & Magnesium – Low zinc levels are associated with, among other things, poor neurological function and lack of attention. B-complex – Children with ADHD usually need more B vitamins to maintain focus, counteract stress, and balance energy and hormone levels. A natural multivitamin containing all the B vitamins and zinc also works well. Good gut bacteria (lactic acid bacteria) In English: Probiotics – Some studies suggest that ADHD may be linked to digestive tract issues. Sugar, certain medications, and chemicals kill the good bacteria in the gut, which then may need to be replenished. If you want to read more about children and supplements, you can do so here. Please feel free to share your thoughts on this, what has helped your child?
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Natural support during menopause with herbs & dietary supplements
In this article, we focus on the menopause phase leading into postmenopause. We write about what we women can prepare for, consider, and how we can support ourselves. Menopause can last over a period of 5-10 years. The period can be divided into three phases: perimenopause, menopause, and postmenopause, which is one year after the last period. Typically, menopause begins between 50-52 years. You can take blood tests (Estradiol and FSH) in consultation with a (private) gynecologist who also examines the ovaries and uterus if you want to be sure you are in menopause. In any case, it is good to see a gynecologist you trust when menopause is approaching. Usually, you know without tests because your period has changed so markedly, often becoming irregular in both flow and timing. During menopause, estrogen levels drop. About five years after the last period, the body's estrogen production has decreased to a steady and very low level. Neurotransmitters serotonin, noradrenaline, dopamine, and GABA are also affected. Some women experience few symptoms, some many, some none, and not everyone has the same symptoms. Common symptoms: Hot flashes – the body's own thermostat, the hypothalamus, becomes unstable when estrogen levels decrease. Sudden sweating Weight changes Low mood Sleep disturbances Dry mucous membranes Urinary tract problems Dry skin and dry hair Decreased sex drive Joint pain Constipation Palpitations Fatigue This is affected by how you have lived before menopause begins. If you have not had optimal conditions before to take care of yourself, it is always possible to start now! The body is amazing and can recover with the right help. Is menopause just difficult? No, absolutely not. It sounds less pleasant when reading all these symptoms, but menopause can be a joyful and insightful period in life if you get support and take care of yourself. We are now older and the body changes. This can be difficult for many as society places great emphasis on age and appearance. If we are also going through a divorce or another grief, we may question a lot. We see that our possible children have grown up and live their own lives, and our parents are getting older. It is a period that shows the transience of life which needs to be embraced and accepted. We often get more time for introspection and reflection. Who am I and what do I want in this "new" part of my life? How can we support ourselves during this transition phase? First, we should remind ourselves that this is not a static period, and we can influence it through good choices and by taking care of ourselves on all levels. There is much we can do! 1. Social support We may need to talk to a therapist or similar to understand our feelings. Healthy relationships and social support are essential. It is a key to feeling well. Being close to a partner, friends, and family for warmth and connection makes life easier. We women also need each other to understand ourselves and reflect on our inner lives. We cannot share everything with a male partner; we can share a lot, but not everything, so sisterhood is especially important during this period. "The wise woman" Now is our chance to claim "the wise woman"* within us. She who is mature, emotionally balanced, and can stand in female leadership. She who can distinguish "bullshit" from truth. *The archetype of the wise woman exists in many cultures and religions. She is often seen as a powerful and wise figure who can help and guide others. If we look up the word wisdom, it means "someone who has experience, knowledge, and good judgment." 2. Reduce & manage stress Stress increases and worsens any symptoms. If you have had chronic stress before entering menopause, the symptoms can worsen because hormone production is affected by stress. Many women in menopause feel they can no longer handle stress at all. Instead of seeing this as something negative – "that you should be stress-resistant" – we should see it as something positive, that we start standing up for ourselves, saying no, taking it easier, making good choices. Things that help counteract stress include walks in nature, sunshine, yoga, dancing, relaxation exercises, massage, meditation, listening to audiobooks, rest, calm music, closeness, bathing, and so on. Remember that good sleep is also very important. 3. Healthy diet Diet is always important but perhaps even more so as we get older. You can choose anti-inflammatory food or a Mediterranean diet as a base; the main thing is to focus on pure, genuine ingredients. Eat vegetables in all colors, fruit, berries, sprouts, good fiber, good protein like fatty fish, shrimp, sardines, beans, lentils, quinoa, etc. Eat like a rainbow on your plate. Consume good fats such as avocado, cold-pressed olive oil, and Omega 3. Remember that fat and protein are especially important for women to support their hormones. Reduce or eliminate red meat, processed foods, white sugar, fried foods, soda, all light products, bad fats like sunflower oil, and gluten. Be careful with coffee and alcohol; consume in moderation. Choose organic whenever possible. 4. Physical activity Exercise something you really enjoy. It supports not only physical health but also mental health, as dopamine and serotonin are released during exercise. After a workout, you feel uplifted and happy. Many women with hot flashes, which is the most common menopausal symptom, find that exercise significantly relieves the symptoms. Even intense cardio training has a good effect on sweating. Exercise is also very important to prevent future osteoporosis. 5. Meditation / Mindfulness We highlight this as a separate point because we think it is essential. To look inward, manage emotions, and learn to sort experiences and impressions. Meditation doesn't have to be a complicated technique that takes ages to master; it can be as simple as sitting on a rock outside and looking at a tree. Meditation is not about "doing something" but about allowing. It's about giving yourself time to understand yourself deeply, to relax, and how to be present with that. In this way, we can gain understanding of human true nature and become better at communicating with others. 6. Supplements & herbs Supplements to consider that help Probiotics. To support the body's microbiome, gut health, and digestion. Gut health is the foundation of all health. Omega 3 is important for healthy hormone function and to counteract inflammation in the body. Magnesium helps us relax. Best taken in the evening. Vitamin E is an antioxidant that counteracts inflammation. Vitamin D for the immune system. B vitamins are very important for many different functions in the body, including effective estrogen metabolism in the liver. Vitamin C supports the immune system and collagen formation. Selenium – a potent antioxidant that contributes to both normal thyroid function and immune system support. Q10 plays an important role in producing energy in the cells' power plants, the mitochondria, and supports the heart. Q10 decreases as we age. Extra supplements during certain periods Holistic has a great product called FemmePaus. Calcium-D-Glucarate* 1-2 herbs or medicinal mushrooms proteolytic enzymes What does Calcium-D-glucarate* do? Calcium-D-glucarate supports liver function and detoxification processes, helping to eliminate excess estrogen and toxins from the body. They help regulate estrogen metabolism by inhibiting the enzyme beta-glucuronidase, which potentially reduces the risk of hormone-related conditions. Proteolytic Enzymes If you have body pain, proteolytic enzymes (such as protease, bromelain, papain, nattokinase) are well worth trying. The enzymes bromelain and papain have been shown to have anti-inflammatory properties. They can help reduce swelling and pain in conditions such as joint inflammation and arthritis. Tips: Get blood tests through, for example, Blodkollen or Werlabs to check your status on folic acid, B-12, vitamin D, zinc, magnesium, heart health, liver health, kidney health, etc. It is well worth getting a blood test every year to keep track of yourself. You can read more about supplements for women. Herbs Red clover is an herb that has helped many, even with hot flashes, so it is worth trying. Other popular herbs are ashwagandha, lemon balm, and chaste tree berry. Maca can also give good results, as well as reishi or tulsi. This mushroom provides an enormous amount of antioxidants. When it comes to herbs, you need to experiment and see which supports you best; it is quite individual. You can explore information about herbs to learn more. 7. Hormone Therapy Do I need hormone therapy? Maybe, it is a choice every woman should consider; if you have troublesome menopausal symptoms, it can provide support. It may be the only way to manage certain symptoms for a period if you have already changed your diet and lifestyle and that is not enough. Many may feel down, think they are depressed, and seek care for it, but remember that it could be hormone imbalances, and as a woman in menopause, you should try hormone therapy before agreeing to possible psychotropic medication. For hormone therapy, we recommend choosing bioidentical hormones once menstruation has ended. Then you receive transdermal treatment via estrogen patches or estrogen spray, as well as oral progesterone. Typically, hormone therapy is taken for 5 years. This should be done in consultation with a gynecologist/doctor you visit for check-ups to refill prescriptions and for regular endometrial monitoring. There are now excellent private clinics that work in a Holistic way. If you have any questions, don't hesitate to get in touch or share what has worked best for you.
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SIBO: Symptoms, Causes, and Effective Natural Treatment
SIBO stands for small intestinal bacterial overgrowth, an overgrowth of bacteria in the small intestine, i.e., bacteria that should not be there. You can experience problems such as stomach pain, intestinal pain, constipation, diarrhea, nausea, and bloating after eating. You can also have skin problems like acne and rosacea. *Researchers at the University of Genoa in Italy found that rosacea patients have a significantly higher prevalence of SIBO. That study also showed "an almost complete regression of their cutaneous lesions that maintained excellent results for at least 9 months" after SIBO was cured. Why do you get SIBO? Things that can cause SIBO are: Reduced hydrochloric acid production and bile secretion. Long-term use of acid-suppressing agents. Disrupted pH level in the stomach. Bacteria should be stopped in the acidic environment of the stomach, so if the pH level is disrupted in the stomach, the bacteria are not stopped but continue into the small intestine where they should not be. The formation of hydrochloric acid. The formation of hydrochloric acid also depends on several minerals such as zinc, chromium, manganese, selenium, iron, copper, and chromium. Hydrochloric acid deficiency – lack of enzymes. Chronic constipation. Diabetes. Old age. What is the difference between SIBO & IBS? The indications of SIBO mirror the symptoms of other gastrointestinal diseases, including IBS. So it is important to rule out SIBO before making a definitive diagnosis of IBS. Many with IBS actually have SIBO, and it needs to be addressed first. Studies show that 80-85% of people with IBS have bacterial overgrowth in the small intestine. What happens if I do nothing about SIBO? First of all, it is not normal to have constant stomach problems; it should not be normalized, it can be cured. Secondly, bacterial overgrowth in the small intestine can lead to malnutrition. Important nutrients like protein, carbohydrates, and fats are not properly absorbed, causing deficiencies. If SIBO is long-lasting, we can develop anemia (iron deficiency), vitamin B12 deficiency, calcium deficiency, and deficiencies in the fat-soluble vitamins A, D, E, and K. With nutrient deficiencies, our immune system weakens, we become tired, and often have skin problems. We do not feel well. How to overcome SIBO The first thing to review is diet. Then there are herbs and supplements that counteract SIBO. See below. SIBO issues are very much related to lifestyle and can affect both children and adults. It’s about lifestyle; it is definitely not an incurable disease! You should first test and see if you have SIBO through healthcare or privately; it is also possible to buy tests online. SIBO is usually treated with antibiotics in healthcare. This helps reduce the problematic bacteria but also kills the healthy bacteria necessary for proper digestion. We recommend starting with diet and herbs first. Diet Diet is crucial to cure SIBO. You need to work on basic health, replenish with good and clean nutrition. At the same time, you add bacteria-killing herbs to normalize the bacterial count. Drinking lemon water, celery juice, and green juices and eating sour and bitter foods like grapefruit and sauerkraut is great. Bitter greens like arugula and endives also support digestion and bile. Vegetables and berries are essential. It also helps to consume smaller amounts of food during meals. Spread meals over 5-6 smaller portions per day rather than 3 larger meals. Equally important is to chew your food properly. Remember to drink water throughout the day. Exclude You should completely exclude: Most conventional, processed dairy products. All sugar. Gluten. Bad vegetable oils like sunflower, rapeseed, and soybean oil. Fast carbohydrates – over a longer period. Herbs Bitter herbs like dandelion, artichoke, clove, and wormwood support digestion and bile. Ginger, peppermint, fennel, turmeric support digestion. Thyme and garlic are also good. Herbal extracts that counteract bacteria are oregano oil, berberine, thyme, olive leaf, and lemon balm. All herbs and bitter herbs should be taken in low doses at first to see if you tolerate them. Supplement tips Digestive enzymes Vitamin D Zinc B-12 B-complex Magnesium Possible iron if you have iron deficiency (should be tested first). Good gut bacteria (English: probiotics). A good microbe strain for SIBO is Saccharomyces boulardii. Or a product like Holistic's Spore Biome. Holistic hydrochloric acid. SIBOBA (special product specifically for SIBO). Products that can advantageously be combined with SIBOBA are oregano oil, Ultrabalans, as well as products that support digestion such as enzymes and hydrochloric acid. We wish you good luck and please email us if you have any questions.
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Guide: How strong a sun protection factor (SPF) should you choose
We Northern Europeans love to soak up the sun and would like to get a nice tan. The sun and its UV rays are important to us but are also something to be treated with great respect. “Lagom” (just right) is probably one of the most Swedish words there is, and it is an excellent word when it comes to sunbathing. Sun Protection Factor In a sun protection product, the sun protection factor indicates the level of UVB protection the product provides. SPF stands for Sun Protection Factor. Which SPF you should use depends, among other things, on your skin type and how long and where you want to stay in the sun. Here’s how it works: Calculate how long it takes before your skin reacts to the sun, that is, before it starts to turn red. The sun protection factor multiplies this time and indicates how long you can stay in the sun after applying sunscreen. For example, if it takes 10 minutes before your skin reacts to the sun and you apply SPF 10, you can stay in the sun for 100 minutes with good sun protection. If you use SPF 30, you calculate 10 x 30 which equals 300 minutes, allowing you to stay in the sun for 5 hours. This is, of course, an approximate time indication that depends on many factors, such as the time of day you are in the sun, if you sweat a lot, or if you swim. It is also important how strong the sun is; a sunny day in the Mediterranean requires stronger protection than in Sweden. Within the EU, a sun protection product must now also contain UVA protection. Then it can be called broad-spectrum and has the UVA symbol. How much does sunscreen protect? There is no sunscreen that completely protects the skin from UV radiation, but the higher the SPF, the better the protection. A sun protection product with SPF 15 blocks 93.3% of UVB radiation, SPF 30 blocks 97%, and SPF 50 blocks 98%. When choosing an SPF factor, you should consider your “skin type,” that is, how your skin reacts to the sun. How does your skin react? In summer, the skin is: Always red, never brown. Use at least SPF 20 in Sweden and at least SPF 30 around the Mediterranean. Always red, sometimes brown. Use at least SPF 20 in Sweden and at least SPF 25 around the Mediterranean. Sometimes red, always brown. Use SPF 15 in Sweden and SPF 20 around the Mediterranean. Never red, always brown. Use SPF 10 in Sweden and SPF 15 around the Mediterranean. How much sunscreen is needed? To get full sun protection, an adult needs to apply about 35 grams, equivalent to 6 teaspoons of sunscreen. Keep in mind that prolonged stays, for example at the beach or at high altitudes, require higher protection, at least SPF 30. Also remember that a large part of UV radiation reaches us indirectly. If you are in the shade, you can still be exposed to up to half of the sun’s UV radiation. Therefore, complement your sun protection with clothing, a hat, and sunglasses, even when you are in the shade. How much do clothes protect? Clothes provide reliable protection against the sun as textiles absorb both UVA and UVB radiation. Loose-fitting garments are better than a tight t-shirt. Dark colors protect better than light ones, and the fabric’s density is important. For example, a cotton shirt provides better protection than a t-shirt. Here are three examples of garments and their approximate sun protection factors: 100% cotton shirt – about SPF 50. 100% cotton t-shirt – about SPF 10. 100% viscose blouse – about SPF 15. (Source: Swedish Radiation Safety Authority). What else should I consider? Finally – keep an eye on the UV index, a value that shows the strength of the harmful part of the sun’s UV radiation when it is at its strongest. The scale goes from 1-11+, and in Sweden, the UV index in summer usually hovers around 6, while in winter it normally stays below 2. If the UV index is above 6, it is strong, and you should be careful and use appropriate sun protection. The current UV index is shown in the weather forecast and is also available on SMHI’s website. Enjoy the sun – just the right amount!
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Natural sun protection: Proper nutrition and sunscreen for your skin
The sun has many benefits, but one should not overuse sunscreen. One of the benefits, which most people have heard of, is that when the sun’s rays hit the skin, the important substance vitamin D is produced in the body. So if you want to increase the amount of vitamin D in your body, you should spend at least 15 minutes a day outdoors during spring, summer, and autumn without sun protection. If you use sunscreen with a sun protection factor of 8 or higher, vitamin D is not produced in the skin. On the other hand, too much sunlight can be harmful to the skin. Here, common sense applies. What is the best sunscreen? Hat/cap and thin clothing on the most exposed areas. Spend a moderate amount of time in the sun. Supply plenty of antioxidants through food, supplements, superfoods, and herbs. Natural sunscreens (so-called physical filters) when spending a long time in the sun. Can you get natural sun protection from within? Absolutely. We can strengthen our skin so it is not harmed by the sun or free radicals. How do you do that? Well, the most important thing is what we eat and drink; to eat and supply vitamins, minerals, antioxidants, and phytonutrients (the compounds that make fruits, berries, and vegetables colorful). The skin’s protection and quality improve significantly through nutritious food. So indulge in vegetables, sprouts, algae, fruit, and berries. Take supplements, herbs, and superfoods rich in antioxidants and phytonutrients. Antioxidants All antioxidants or substances with antioxidant functions such as vitamin E, vitamin C, selenium, zinc, beta-carotenes, and astaxanthin have a positive effect on the skin. Beta-carotenes provide extra protection against the sun’s harmful rays, can inhibit the occurrence of sun rash, and contribute to a faster and more even tan. Beta-carotenes are found in, for example, parsley, sprouts, carrots, spinach, kale, dill, papaya, and spirulina and other algae, but especially in the algae Dunaliella salina, which you can find in our product Biosuperfood, which also contains the powerful antioxidant astaxanthin. You can find astaxanthin here. Essential fatty acids like Omega-3 also have a beneficial effect on the skin and its ability to handle the sun’s rays. Many use Chaga as a supplement to support the skin since the mushroom is extremely rich in antioxidants. Should I not use sunscreen at all? Of course, it is not good to get sunburned. If needed, you should choose a sun protection that works. If you need sunscreen to be able to stay in the sun for a longer time, we recommend natural sunscreens with physical filters. However, keep in mind that it is not always the sunscreen with the highest SPF that gives the best effect. Several studies show that the quality of the cream is just as important. What is the difference between chemical and physical sun filters? There are sunscreens with physical filters or chemical filters. Physical filters act as a total barrier against UV radiation. Physical filters are applied to the skin and reflect the sun’s rays. In cream form, these mineral-based filters (titanium dioxide and zinc oxide) provide an invisible protection that prevents UV radiation from reaching the deepest living cells in the skin. As soon as the cream is applied, the filters work immediately until they are washed or sweated off. The only downside of physical filters might be that they can make the skin look whiter, but they have improved a lot over the years and the whiteness disappears quickly. Chemical filters transform UV light into a less harmful form of radiation such as infrared (heat). To do this, the chemical filter must change structure, and in this process, they gradually lose their ability to block sunlight. In other words, they get used up. That is why it is important to apply sunscreen with chemical filters half an hour before going out in the sun and then regularly reapply while you are in the sun. Chemical filters are applied to the skin and absorb the sun’s rays. The problem with these chemical filters is that they are toxic to both humans and nature. Not least the ocean, as corals are affected by this since millions of sun lovers swim with these chemicals on their skin every year. And no one wants that! So what should I choose? Physical filters are an obvious choice, in our opinion. To get a functioning natural sunscreen with as few harmful ingredients as possible, either the mineral titanium dioxide or the mineral zinc oxide is used. The sunscreens we have chosen to sell contain so-called nano-free zinc oxide or titanium dioxide. We believe this is the best choice for people seeking good UVA and UVB protection without harmful chemicals (which have been shown to be hormone-disrupting) or synthetic preservatives. Besides the basic protection, these natural sunscreens often contain beneficial oils such as olive oil, shea butter, macadamia oil, sunflower oil, cocoa butter, and no harmful preservatives, synthetic fragrances, or other health hazards. But they should still be used in moderation when sun protection is needed. Zinc oxide is considered a relatively harmless metal compound from a health perspective because it is not stored in the body. There has been much discussion about zinc oxide possibly containing so-called nanoparticles and thus being harmful. The size of these particles plays a crucial role! Therefore, it is important to mention the difference between micro- and nanoparticles. Nanoparticles are smaller than 100 nm, while microparticles are larger than 100 nm. There is non-nano zinc oxide made from microparticles used in most organic, natural sunscreens. This also significantly reduces the ingredient list. If you do not want zinc or titanium oxide, you have to choose a sunscreen with chemical filters and accept that they always contain at least one chemical ingredient classified as hormone-disrupting and many synthetic preservatives as well as toxic substances for aquatic organisms. Summary Eat nutritious, colorful food and take antioxidant supplements. Plants rich in phytonutrients are powerful allies for your skin. Apply nourishing, organic oils to your skin. Spend moderate time in the sun without sun protection to produce vitamin D. At other times, use physical filters or cover your body with thin clothing and avoid the sun when it is strongest. Avoid chemical filters for both your own sake and for nature/the ocean. List of substances in chemical sunscreens to avoid Butyl Methoxydibenzoylmethane is persistent, accumulates in living organisms, and is likely very toxic to aquatic organisms. It is allergenic when broken down by UV light. Ethylhexyl Methoxycinnamate & 4-methylbenzylidenecamphor (4-MBC) accumulate in living organisms, are very toxic to algae and aquatic invertebrates. These substances are hormone-disrupting. Octocrylene accumulates in living organisms and is toxic to aquatic organisms. Cyclopentasiloxane is persistent, accumulates in living organisms, and is toxic to aquatic organisms. It is suspected to have carcinogenic properties. It has been found in fish, indicating that the substance can spread widely. Cyclohexasiloxane is very persistent and very toxic to aquatic organisms. It is also believed to accumulate in living organisms. Oxybenzone and Octyl methoxycinnamate: There are reports suggesting that this chemical filter mimics hormones in the body with various health risks as a result, especially children and sick people are vulnerable groups. Vitamin A, i.e., retinol and retinyl palmitate, is suspected to increase the spread and production of malignant cancer cells according to a report from the Environmental Working Group in the USA (a non-profit group in Washington). Two types of so-called siloxanes, substances that can be used as softeners and to increase the sun protection factor, are persistent, toxic, and can accumulate in very high levels in living organisms. Other very harmful substances in chemical sunscreens:3-benzylidene camphor, benzophenone-3, Avobenzone, Cinoxate, Dioxybenzone, Homosalate, Menthyl anthranilate, Octocrylene, Octyl methoxycinnamate, Octylsalicylate, Padimate O, Phenylbenzimidazole, Sulisobenzone, and Homosalate (Eusolex / HMS). Now you know a bit more and can choose for yourself. Sunny greetings from all of us at Glimja.se
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IBS Guide: Symptoms, Causes & Natural Solutions
IBS stands for “Irritable Bowel Syndrome,” a term used to describe a type of digestive disorder characterized by a group of common symptoms. The most common IBS symptoms are: Changes in bowel movements, such as constipation and diarrhea. Changes in stool appearance, including texture and color; mucus may be present. Bloating. Gas and burping. Abdominal pain, aches, and cramps. Nausea, heartburn, or acid reflux. Mild feeling of fullness or loss of appetite. Most people become symptom-free after using the bathroom. What is the difference between IBS and IBD (inflammatory bowel disease)? IBS and IBD share some symptom similarities, but IBD such as Crohn’s disease and Ulcerative colitis is usually much more serious and obvious. They are caused by inflammation in the intestines and autoimmune reactions affecting the gut and stomach. Why do people get IBS? There is no single cause of IBS that applies to everyone, but common contributing factors include: Food sensitivities and allergies (especially to dairy products and gluten). Chronic stress or temporarily high levels of emotional or physical stress. Frequent traveling. Changes in sleep routine and circadian rhythm. Hormonal imbalances or changes (menstruation, menopause, or pregnancy can cause symptoms). What can I do for my IBS? First, you need to eliminate any bacteria, fungi, or other excess organisms in the body – for example, candida is such a fungus. Then you can add supportive herbs, good gut bacteria, hydrochloric acid, enzymes, and more. You may need to repair the intestinal lining with aloe vera, B vitamins, glutamine, or nutritional powders specially designed for the gut lining. If there is an imbalance of bacteria, for example too many bacteria (SIBO) in the wrong place, the intolerance often disappears or decreases when balance is restored. Studies have shown that 80-85% of people with IBS have bacterial overgrowth (SIBO) in the small intestine. With SIBO, you may have heartburn, nausea, bloating, diarrhea, or frequent burping. If you don’t experience these but only IBS symptoms like constipation/diarrhea and stomach pain, it’s better to focus on more fiber, probiotics, and prebiotics. However, it is always good to test for SIBO. Diet is the most important! It is important to reduce protein and fat intake and increase fiber intake. IBS patients need more beneficial fiber. It is good to eat starch-rich vegetables in all colors – preferably steamed. Also some fruit, lots of berries, sprouts, vegetable juice, broth, miso soup, light white protein, quinoa, chia seeds, good fats like olive oil and avocado. Don’t eat too many dairy products, remove yellow cheese, red meat, white sugar, nuts, spicy food, eggs, and gluten completely if possible. Other irritants include too much coffee, black tea, alcohol, carbonated drinks, refined carbohydrates, laxatives, and certain medications. Food allergy Food allergies are common with IBS and may be unknown. That’s why it’s a very good idea to do a food intolerance test. Stress Remember that any stress is also a contributing factor. If you experience stress, it needs to be managed with relaxing exercises, preferably gentle yoga, walks, calming music, and meditation, as well as soothing herbs like lemon balm or targeted supplements specifically for that, such as L-theanine. In this article, we write more about exhaustion caused by prolonged stress. Exercise Physical activity is also very important. Studies have shown that regular exercise helps control stress and can improve digestive health. Exercise has many positive effects on health. Herbs Herbs like dandelion and artichoke stimulate digestion. Other good herbs are oregano oil, olive leaf, wormwood, garlic, and turmeric to combat bacteria, fungi, and viruses. For bacterial overgrowth or candida, you can also drink Pau D’arco tea. You can read more about herbs. Dietary supplements If symptoms are due to enzyme deficiency, it can often be addressed if you manage to help the body restore its own enzyme production through a good diet and enzyme intake. For constipation, Oxy-Powder is ideal. Other good supplements are B vitamins, Magnesium, and Vitamin D, as well as Probiotics* i.e., good gut bacteria. *Many wonder which probiotic strains are suitable for IBS, and Saccharomyces boulardii usually works, as well as most Bifidobacteria, such as Bifidobacterium lactis, Bifidobacterium infantis. But for most, Lactobacillus plantarum and Lactobacillus acidophilus also work well. Preferably Turmeric as a supplement, i.e., you want to get Turmeric. Hydrochloric acid can be supportive as it prevents bacteria from entering the small intestine where they shouldn’t be, which is common in IBS patients. Get help from a nutrition therapist It can be a good idea to book an appointment with a nutrition therapist or a functional medicine doctor who can help investigate IBS symptoms more closely with the help of testing. They also guide you through a treatment and perform food tests that show if there are intolerances to foods that disturb the intestinal lining. Contact us if you have any questions!
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Natural solutions for eczema - Expert tips and advice
Many people suffer from eczema and dry skin, especially during the cold season. There is no cream or oil that can cure eczema, but there is a lot you can do to soothe, relieve, and prevent eczema flare-ups. Here are tips on what is important to consider and which natural products work. How do I know if I have eczema? Eczema can appear anywhere, but in children it usually first develops on the cheeks, chin, and scalp. In teenagers and adults, eczema patches most often appear in bending areas such as elbows, knees, behind the knees, ankles, wrists, and neck. Atopic eczema has become a broad term. It is usually patchy red and can be dry, weeping or oozing, large and small, red and less red patches, as well as dark spots on the skin. If it looks like mosquito bites or hives, it is probably an allergic reaction. Factors that can trigger eczema. Stress. Tight clothing. Heat. Various foods. Chemicals that irritate the skin. Things that cause dry skin, such as cold weather, water, and products with strong synthetic ingredients. To understand what triggers eczema and how to get rid of flare-ups requires careful tracking of allergens and all outbreaks when they occur. What can I do? Manage any stress. Focus on relaxation. Do not wear tight clothing. Change immediately after school or work into soft, loose-fitting clothes. Wash all new clothes before use, as they contain chemicals that can worsen the problems. Protect the skin from wind and cold with warm clothing. Avoid synthetic perfumes and chemicals both in skin care and cleaning products. Keep the skin supple with natural skin care products that allow the skin to breathe. Drink water. Eat healthy vegetable oils and anti-inflammatory foods. What you eat plays a very big role. To prevent future eczema flare-ups, avoid common triggers and allergens such as eggs, soy, gluten, dairy products, shellfish, fried foods, sugar, peanuts, trans fats, and artificial sweeteners. What skin care products can I use? No matter what type of eczema you have, it’s important to keep the skin supple and moisturized without irritating substances. Often, eczema can be avoided by moisturizing the skin frequently. Unlike cortisone, simply applying cream to an affected area rarely helps. When the entire skin is kept soft and hydrated, you simply experience fewer skin problems. Skin issues also don’t spread as easily and are kept under control. Therefore, you should not only apply spot treatment on the worst areas but cover a larger skin area or preferably the whole skin. You can advantageously choose lotions for the larger parts of the body and a richer cream for the smaller, more exposed areas. What can I apply to my skin? Lotions Natural lotions suit you if you have: Moist and weepy eczema. In summer or for those who sweat a lot. For those who exercise a lot. Extremely dry skin that feels tight and has difficulty absorbing richer products. Lotions are advantageous because they are easy to apply, which is preferable if you apply products often, every day. Natural lotions contain herbs and essential oils that soothe the skin and usually provide faster positive effects. Odylique Repair Lotion A very light lotion that penetrates deeply into the skin (may sting a little for some). It is designed to soothe dry and itchy skin as well as eczema and supports the repair of damaged skin. A big favorite. Has a light herbal scent. Weleda Calendula Body Lotion A lotion that soothes and cares for itchy and dry skin. When the skin is extremely dry, this is best used together with a richer product. Has a fresh scent. Tip: If you have very dry and tight skin, first apply a lotion or light oil, then finish with a slightly richer cream. Note that lotions can sting on very dry and thin skin. However, this usually stops when you apply something richer on top. If not, mix your lotion with a richer product before applying. For really troublesome eczema or extremely dry skin, a combination of Repair Lotion followed by Calendula balm is good. They work very well together, and with regular use (at least twice a day) you will notice improved skin condition. If Repair Lotion stings on the skin, it usually stops stinging after applying Calendula balm. Since Calendula balm is not the cheapest in its category, it can be expensive to cover the whole body with it. The tip is to apply evening primrose oil over the Repair Lotion on the whole skin, then use Calendula Balm on problem areas. Light oils Instead of lotions, you can use a light oil. The advantage is that you only use one ingredient, which is preferable if you tend to react easily to products. Oils are also economical and long-lasting choices. The oil works best when applied with a little water or directly on damp skin, for example right after a shower or bath. A light oil that doesn’t feel greasy also works well under the eyes. Evening primrose oil or hemp seed oil are two examples of oils that strengthen the skin’s barrier with reparative properties. They are very mild without fragrances and do not irritate sensitive skin. Hemp oil can also be used in cooking. Richer creams or rich oils Richer creams or rich oils suit you if you have: Dry eczema. Wintertime. Very dry skin. Those who use cortisone. A richer product prevents the skin from losing moisture while also offering some weather protection, like an extra temporary skin layer. For those with eczema, a richer product is a must during winter, with or without lotion/oil. Weleda Calendula Body Cream Nice for very dry and tight skin. Soothes irritated and itchy skin. Contains lanolin (not vegan), which is soothing on damaged skin and also provides good weather protection. Slightly sticky in texture with a fresh scent. Zoya Goes Pretty Shea Butter ArganA shea butter that melts on the skin. Doesn’t feel greasy once absorbed and is good for dry eczema. Also provides excellent weather protection. Odylique Calendula BalmA water-free, soft, wonderful balm that truly soothes itching and repairs damaged skin. It suits very dry, cracked, and irritated skin, eczema, and psoriasis. Has a light fresh scent. Odylique Ultra RichUltra Rich was originally created as a moisturizer and softener for eczema and psoriasis. It absorbs deeply into the skin layers. It hydrates and supports the skin’s natural protective barrier without clogging pores. Can be used alone or after Repair Lotion. Ekendahls calendula ointment is versatile and great for use on dry and cracked skin. It contains shea butter, beeswax, jojoba oil, and calendula. Jojoba oil A semi-light oil with a slightly waxy feel on the skin. Jojoba oil provides good protection, has a healing and protective effect on the skin, is good for itchy skin, and effective for dry eczema. Also suitable for massage. Want to make your own body butter? Here you’ll find recipes. How do I relieve itching? Something that stops itching for most people is apple cider vinegar. Dilute the vinegar with water or use it undiluted and dab on the affected area. Note that it can sting badly on broken skin (e.g., if you have scratched a lot), so be careful. Try and find a concentration that works. Do you have a child or baby with eczema? Then read our information on treating eczema in young children. Do supplements help? Yes, they can really support skin problems and eczema, especially when reviewing your dietary choices. Here are some tips on which supplements to focus on. Lactic acid bacteria can make a difference since the skin often reflects gut health. Vitamin D has shown good results for people with eczema. Feel free to take 2000 IU per day. Zinc helps with skin problems. Omega-3 fatty acids. To prevent eczema, consider eating foods rich in omega-3 fatty acids or taking supplements. Do you have a dry scalp? We have information that can help you. Please feel free to comment and share what works well for your eczema-prone skin!
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Lactic Acid Bacteria: How They Strengthen Your Gut Flora
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, in the mouth, on the skin, and in the genital area where they help protect us against harmful bacteria, balance pH levels, convert food into nutrients, and produce important neurotransmitters. To say they are important for our health is a serious understatement, as we would not exist without them. Benefits of good bacteria Healthy bacteria play a major role in overall health and contribute to, among other things: Healthy digestion. Regulation of the immune system. Vaginal health. Normal hormone balance. Stabilization of metabolism. Counteracting allergies. Elimination of toxins in the digestive tract. Psychological / emotional health. A good gut flora can also help with weight loss, skin problems such as acne or eczema, and strengthen hair and nails. Healthy digestion Healthy 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, enabling us to break down and absorb important nutrients such as magnesium, iron, copper, calcium, fats, proteins, and complex carbohydrates. 70% of our immune system is controlled from our stomach and intestines. Therefore, the health of our gut flora plays such a big role. It affects our overall health and well-being. Vaginal health Lactic acid bacteria also play an important role in maintaining vaginal health. They support 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. Our external environment does not support the bacteria In an ideal world, we would probably manage just by eating right. But that would require 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 were not exposed to various medications or stress that can cause chaos for our gut bacteria. It is therefore very easy for the microbiome in the stomach to become unbalanced, which can have very negative effects on digestion, our ability to eliminate toxins, and our general sense of well-being. 5 ways to optimize your microbiome It is up to us to support and nourish our inner "bacterial world" through our choice of diet and the type of lifestyle we lead. Avoid refined foods as much as possible, such as white flour, white sugar, chemical sweeteners, and other additives that disrupt our gut flora. Eat plenty of foods containing good bacteria (probiotics). Examples of such foods are organic fruits, organic vegetables and greens, wild foods, and fermented foods of various kinds, e.g., sauerkraut or kimchi. Eat plenty of foods that nourish these bacteria (prebiotics). Examples of foods rich in prebiotic fibers are Jerusalem artichokes, apples, artichokes, asparagus, bananas, berries, legumes, onions, and garlic. To optimize even more and ensure a rich and healthy flora, regularly take supplements with probiotics* that nourish the good bacteria you already have. *Probiotics are “live microorganisms which, when administered in adequate amounts, confer a health benefit.” Manage stress. Yes, stress also negatively affects our microbes. How to add good bacteria to your daily life Lactic acid bacteria play an important role not only inside our bodies but also on the outside. They have several uses outside our bodies, such as in skincare and in our homes. Skincare: Some of our skincare products contain specific bacterial strains that act on the skin to protect and strengthen the “body’s largest organ,” i.e., the skin. In cooking: It is possible to make your own yogurt, vegan-friendly cheese, and ice cream with lactic acid bacteria. Here you will find 3 fun recipes with probiotics. Here you will find recipes for plant-based cheese. For plants & animals: Certain combinations of lactic acid bacteria, such as Probioform, can also be used as supplements for pets and to increase the vitality of plants both at home and in the vegetable garden. Cleaning products: Beneficial bacteria can act as purification and protection against unwanted bad odors, bacteria, and more. How do you use good bacteria in your home?
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8 selected supplements to strengthen the immune system
Strengthening ourselves from within is important to protect the body from infections. Despite the complexity of the human body, what is required for it to function optimally is quite basic. We need to eat nutritious food, avoid certain foods, get enough sleep, drink water, and manage stress. We can also use supplements if needed. Here we have selected 8 for you. Psst! Want to recover quickly from your cold? Then you should read this guide. 2 strengthening vitamins 1. Vitamin C Vitamin C is one of our most important vitamins and antioxidants. Vitamin C contributes to the normal function of the immune system, helps maintain the immune system’s normal function during and after intense physical exercise, helps protect cells from oxidative stress, and helps reduce tiredness and fatigue. Vitamin C in the diet can help reduce symptoms and shorten the duration of respiratory infections. Adult dose: 500-1000 mg twice a day. 2. Vitamin D Vitamin D is involved in many aspects of health and is also one of the best vitamins for the normal and optimal function of the immune system. Adequate vitamin D can regulate the immune system towards a more favorable immune response during infections. Adult dose: 2000 IU or more per day. 2 boosting minerals 1. Selenium Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and reduce cell damage. Selenium contributes to the normal function of the immune system, normal thyroid function, and protects cells from oxidative stress. Adult dose: 200 mcg per day. 2. Zinc Zinc is often considered one of the most effective immune-boosting supplements. It contributes to the normal function of the immune system, protects cells from oxidative stress, supports normal DNA synthesis, and much more. Adult dose: 25 mg per day. 2 real favorites 1. NAC N-Acetyl Cysteine (NAC) comes from the amino acid cysteine and plays an important role in respiratory and immune function. One of the most popular properties of NAC is that it helps the body produce glutathione, the body’s most important antioxidant. Adult dose: 500 mg per day. 2. Quercetin Quercetin is a type of flavonoid antioxidant found in plant-based foods. It is a phytonutrient found in colorful, nutrient-rich fruits and vegetables such as dark berries, bell peppers, apples, capers, kale, leafy greens, broccoli, and more. Foods with quercetin can help reduce inflammation, fight allergies, support heart health, and liver health. Adult dose: Up to 250 mg per day. 2 fantastic herbs 1. Elderberries Elderberries contain powerful bioflavonoids, naturally occurring compounds known for their antioxidant properties. According to a study from Israel, the duration of the flu was shortened by 4 days in those who received elderberry syrup compared to those who received a placebo. 2. Turmeric Most people today know the benefits of turmeric. Above all, curcumin, the active compound in turmeric, has been shown to reduce inflammation and support immune function. Remember: Combine all supplements with a nutritious diet and a healthy lifestyle, and be consistent with your choices! Do you have any tips on favorite supplements or foods you use to support your immune system? Feel free to share in a comment so we can all be inspired.
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5 natural tips to shorten a cold
In autumn and winter, viruses spread more as we start spending more time indoors and close to each other. It is especially easy to catch a cold when our immune system is compromised, we are stressed, tired, or exhausted. Our immune system is part of a complex system whose task is to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites. The best thing, of course, is to always support our immune system with everything it needs, all year round. We can support the body with nutritious food, clean water, proper digestion, exercise, relaxation, and recovery that counteracts stress. But even though we try to optimize our immune system, we sometimes get sick; it is inevitable, but a strong immune system supports the process of shortening, for example, a cold. There are also several things we can do as soon as we feel a cold or flu coming on. In this article, we share our best hacks! Our 5 Best Hacks to Shorten a Cold 1. Drink plenty of water and herbal tea Drink plenty of fluids like water and herbal tea, preferably with fresh lemon, ginger, and raw honey. A particularly powerful honey can be Manuka honey. Fluids help with circulation, detoxification, and hydration of the body's tissues, which is essential for good recovery. Herbal tea is very beneficial. Herbs should always be available at home in the medicine cabinet for colds or flu but can of course be enjoyed year-round. You can drink them separately or mix them, and possibly sweeten them with honey. Herbal tea is easy to make: 1-2 teaspoons in a cup of hot water, steep for 10 minutes. Strain. – Peppermint is good for fever and headaches. Peppermint is also very good for digestion. – Thyme is often used for coughs. Thyme fights bacteria, viruses, and parasites. – Sage can be good for viruses and sore throats. Sage is very good for the immune system and the blood. You can also gargle herbal tea made from sage for a sore throat. 2. Take extra amounts of these 4 supplements Vitamin C supports the immune system and strengthens white blood cells. Many experts recommend several grams of vitamin C for 5 days or until the cold is over. The best approach is to spread it out and take, for example, 1-2 grams of vitamin C every two to three hours as a powerful treatment. Zinc is a powerful antioxidant that supports the immune system. It is preferably taken together with vitamin C as a course. Vitamin D supports the immune system and overall body health. It can be good to supplement a bit extra during a cold period, up to 5000 IU/day for 5 days. Lactic acid bacteria (probiotics). A well-functioning gut is crucial for well-being and supports the immune system during illness. 3. Add immune-boosting herbs Garlic – fights viruses, bacteria, and fungi. Oregano oil – the herb oregano, like thyme, is very powerful against viruses and bacteria. Taken as a course, follow the instructions on the product you choose. Propolis is the bees' own protection against viruses and bacteria. This throat spray works effectively at the first sign of throat irritation. And this nasal spray with propolis and thyme is 100% natural and effective for nasal congestion. 4. Avoid foods that burden the body Here are some foods to exclude during illness. White sugar. Lowers immune system activity by up to 30% and at the same time provides unwanted bacteria and fungi with a source of nutrition. Dairy products. Dairy products are quite hard to digest and often cause mucus formation in our system. Especially troublesome during coughing. White flour (in bread, pasta, sugary cereals, etc.). Has a similar effect as sugar and can be especially disruptive if you have gluten sensitivity – which is more common than many think. Most of us get irritation in the intestinal walls from refined flour, which in turn disrupts the immune system. Heavily fried and deep-fried foods. Contribute to free radicals and extra work for the liver and digestion, which takes energy away from the body's real task during illness: neutralizing invaders in the form of viruses and/or bacteria. Instead, eat plenty of vegetables, sprouts, fruit, berries, seaweed, vegetable soups, etc. Clean and easily digestible food. Such food does not burden the system unnecessarily but allows the body to take care of viruses or bacteria and focus on recovery. 5. Rest a lot Rest is especially important when you are sick so both the body and nervous system get a chance to recover properly. The body needs plenty of sleep to have enough energy to kill viruses and bacteria. Extra tip: if you want to use essential oils to relieve cold symptoms.
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4 simple ginger shots to boost the immune system
Do you feel tired? Want to boost yourself or are you getting sick? Take a ginger shot! Ginger is a fantastic root with anti-inflammatory and antioxidant properties. It is often used to ease digestive issues, nausea, and to fight colds. Here we share four different recipes for ginger shots and ginger tea that you can use to get more ginger into your diet. Recipes for three different ginger shots Ginger shots taste best when fresh, but they can be stored in the fridge for 3-5 days. Store the liquid in an airtight container and keep in mind that the longer it sits, the less potent it becomes. 1. Ginger shot with coconut water 500 ml organic coconut water 6 cm fresh turmeric or 1 tsp dried turmeric 3 cm fresh ginger Juice from 1 lemon 1/4 tsp sea salt 1 tbsp raw honey 1 pinch black pepper 1. Blend coconut water, ginger, and turmeric in a blender. 2. Strain the liquid if desired. 3. Adjust the taste with the remaining ingredients. 2. Ginger shot with chili 1 organic lemon, peeled 100 ml water 1/4 tsp chili powder 1 large piece of ginger 1. Wash and peel 1 lemon, cut into pieces and place in a blender. 2. Add water and chili powder and blend for one minute. 3. Slice a piece of ginger thinly. Add and blend. 4. Strain the liquid through a nut milk bag if desired. 3. Ginger shot with turmeric 3 organic lemons, 2 peeled, 1 with peel About 3 cm piece of ginger 1–2 tsp turmeric powder or fresh turmeric 1 glass of water 1. Juice the ingredients in a juicer or blend them in a blender. If blending, the liquid may need to be strained through a nut milk bag depending on your preference. 2. Pour into an ice cube tray to freeze. 3. Once the cubes are frozen, store them in an airtight container suitable for the freezer. 4. Each morning, take one cube and add a little warm water. 5. Stir and it’s ready to drink. 4. Soothing ginger tea 3 centimeters fresh ginger 400 ml water 1 tbsp fresh juice from 1/2 lime or lemon 1 to 2 tbsp honey, to taste Clean a piece of ginger and slice it thinly. Boil water and add the ginger, either in a large cup or a thermos. Let steep for at least 15 minutes. You can also simmer the ginger in a pot for up to 30 minutes for a stronger tea. Add fresh pressed citrus and raw honey. Serving tips Ginger shots can be served in small glasses or drunk in 1-2 sips. You can also serve them with ice and sparkling water to make a mocktail or add a shot to your fresh favorite juice or smoothie. To store ginger shots for a longer time, keep them in the freezer for 2-3 months. This works best if you freeze the shots individually in an ice cube tray. Let them thaw naturally before consumption or mix them again with a little water. Buy ready-pressed ginger shots If you don’t have time to make your own ginger shots, you can buy ready-made juice with 32% ginger, 58% apple, 9.5% lemon, and 0.5% chili, without additives or sweeteners.
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