1. GOOD NIGHT SLEEP
We all know it all too well... with all the stress of everyday life and trying to juggle work, family and leisure time, we often forget to sleep (enough). The importance of sleep and especially the importance of sleeping at least 7-9 hours a day has been proven in more than one study and documented by the National Sleep Foundation. Of course, the number of hours of sleep required varies from person to person and from age to age.
Why do we need to sleep at all?
During sleep, the psyche and body are relieved. Sleep is a basic and essential need. According to Planet-Wissen, the pineal gland in the brain is responsible for signaling to the body that we need a break by releasing melatonin. The most important are the REM and deep sleep phases. REM stands for rapid eye movement, a phase of sleep in which our brain works at full speed, comparable to the waking state, and we therefore dream clearly and vividly. Many sleep researchers assume that in the REM phase, emotional sensory impressions in particular, but also information, are processed. The deep sleep phase is the phase of deepest physical relaxation. The world reports that too little sleep can massively impair a person's performance, attention and cognitive abilities. In general, sleep deprivation can lead to a higher risk of obesity , type 2 diabetes and increased mortality. Scientists at the University of Bonn and King's College London have discovered that just 24 hours without sleep can cause schizophrenic-like symptoms. But too much sleep can also pose health risks.
What now!?
The best thing to do is to always listen to your own body and the signals it sends. A routine helps you find a good rhythm. Heartbeat, breathing and digestion: these and most other processes in our body follow a natural rhythm. It is controlled by our internal clock. It is essentially subject to the alternation of day and night - and thus light and darkness. Chronobiology, the study of our temporal processes, calls this the circadian rhythm. If this gets out of sync, problems are not long in coming. Where they become noticeable most quickly is in the digestive system.
2. REST
Taking targeted breaks is extremely important for our health! Everyone has to deal with occasional stress , from work deadlines to the morning commute. But when we have serious, difficult-to-manage stress, you may have noticed that your digestive system is out of balance. Stress has a negative impact on our health and it is therefore important to relax more often and take targeted breaks at different times. But when and how long should breaks be taken so that they can have a positive effect on our health and how should they be structured? Not everyone needs a break at the same time, which is why self-determined breaks are a good idea. In order to really recover during a break, it is especially important to mentally distance yourself from the work task. Active breaks are recommended for sedentary activities in order to activate the entire body. Passive breaks by eating during physical exertion ensure that the body and especially the brain are supplied with energy. In workplaces with a lot of screen activity, it is also important to complete a different visual task during breaks, e.g. looking into the distance helps relax the eyes. Self-imposed breaks are particularly important for people with irritable bowel syndrome . Emotional stress triggers the symptoms in 60% of women and 40% of men with irritable bowel syndrome. The reason for this appears to be the increased release of adrenocorticotropic hormone (ACTH), corticotropin releasing factor (CRF) and noradrenaline (hormone that increases blood pressure). This release in turn activates mast cells and enterochromaffin cells (EC cells) and ultimately changes intestinal motility. This means that intestinal activity is disturbed. It can either be increased, resulting in diarrhea, or it can be reduced, resulting in constipation. At the moment, the only things that help here are stress avoidance and conscious relaxation exercises/breaks.
3. RESET+RESTART
It's the start of a new year, and after a few weeks, many of us are ready to get back on track with our health goals. Especially after the binge-eating. You've probably heard the term "detox" before. At first, toxins are released and so some withdrawal symptoms such as headaches, irritability or mood swings may occur. This is completely normal and often a result of cutting back on caffeine, sugar and gluten. Many people think that eating only green juice and air will flush out unwanted toxins and reset the digestive system. But that's not the case. We have the right tips for a successful 1-week detox. At the end of the week, you will have better mental clarity, an increase in energy and all symptoms of imbalance will be greatly improved. To help you succeed, the following little rules will help you:
3.1. Liquid meals
Reduce solid meals and replace them with 1-2 liquid meals. The digestive system can digest liquid food more easily and needs less energy to do so. The remaining energy can then be used for detoxification.
3.2. The 12-hour rule
When we eat and snack constantly throughout the day, the digestive system never gets a break. During the detox, it is best to cut out snacking. Meals should have a healthy balance of satiating fats and proteins. It is also beneficial to make sure that you do not eat anything between the last meal of the day and the first in the morning. This is also called the 12-hour rule. So if you eat soup for dinner at 7 p.m., wait until 7 a.m. to drink a smoothie.
3.3. Preparation
The best thing to do is to try to restrain yourself a little in the week before and avoid alcohol. Find out about recipes that contain vitamins or balanced vegan dishes , for example, and take your time to buy everything.
3.4. Elimination
Detoxification is most effective when the internal and external body work in harmony. This means that detoxification is a combination of diet and the body's cycles - for example, you sweat more, dead skin cells renew themselves and you go to the toilet more regularly.
3.5 Sustainable Living
Fill your cart with nutrient-dense options. Brown and wild rice, lentils, quinoa, nuts, coconut milk, sea vegetables + algae, seeds, extra virgin olive oil, herbs, spices, and even chocolate (high in cacao).
3.6. Foods to avoid
First and foremost, and for obvious reasons, alcohol and added sugar are at the top of the list. On the other hand, you should also avoid the following foods: coffee, dairy products, gluten, soy, eggs, nightshades (tomatoes, peppers, eggplant and white potatoes), processed meats, canola oil and all ready-made salad dressings, dips and spreads that hide added sugar.
3.7. Probiotics
Prebiotics and probiotics are essential components to keep your gut happy and your immune system healthy. There are about 500 different types of bacteria in the gastrointestinal tract at any given time. Scientists recommend an optimal balance of 85% "good" bacteria versus 15% "other" bacteria for best results. Prebiotics and probiotics make achieving and maintaining this level much easier.
3.8. Rest break
Our bodies do miraculous things when we sleep, so make sure you get enough of it. It can only regenerate properly in moments of rest, so that all other processes work well and there is enough energy - including for detoxification.
