1. GOOD NIGHT SLEEP
We all know it too well... with all the daily stress and the attempt to juggle work, family, and leisure, we often forget to get enough sleep. The importance of sleep, and especially the importance of sleeping at least 7-9 hours a day, has been proven in numerous studies and confirmed by the National Sleep Foundation. Of course, the required amount of sleep varies from person to person, as well as from age to age.
Why do we even need to sleep?
During sleep, the psyche & The body is relieved. Sleep is a basic need and indispensable. According to Planet Wissen, the pineal gland in the brain is responsible for signaling to the body, via melatonin release, that we need a break. The REM and deep sleep phases are the most important. REM stands for Rapid Eye Movement, a phase of sleep in which our brain works at full capacity, comparable to the waking state, and we therefore dream clearly and vividly. Many sleep researchers assume that during the REM phase, primarily emotional sensory impressions, but also information, are processed. The deep sleep phase is the phase of the 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, Sleep deprivation can lead to type 2 diabetes and increased mortality. Scientists from the University of Bonn and King's College London have found that even after 24 hours without sleep, schizophrenic-like symptoms can be triggered. However, too much sleep can also pose health risks.
What now!?
The best approach is always to 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. This is essentially governed by the cycle of day and night—and thus light and darkness. Chronobiology, the study of our temporal processes, calls this the circadian rhythm. If this rhythm gets out of sync, problems soon arise. They become noticeable most quickly in the digestive system.
2. REST
Regularly scheduled breaks are extremely important for our health! Everyone benefits from occasional breaks. stress We struggle with everything from work deadlines to the morning commute. But when we experience serious, overwhelming stress, you may have noticed that your digestive system becomes unbalanced. Stress negatively impacts our health, so it's important to relax more often and take targeted breaks at different times. But when and how long should breaks be to have a positive effect on our health, and what should they be like? Not everyone needs a break at the same time, which speaks in favor of self-determined breaks. To truly recover during a break, it's crucial to mentally disconnect from the work task. Active breaks are recommended for sedentary jobs to activate the entire body. Passive breaks, such as eating during physical exertion, provide energy to the body and especially the brain.In workplaces with high screen activity, it is also important to perform a different visual task during breaks. z.B. Looking into the distance relaxes the eyes. Self-imposed breaks are especially important for people with [a specific condition/condition]. Irritable bowel syndrome This is particularly important. Emotional stress triggers symptoms in 60% of women and 40% of men with irritable bowel syndrome (IBS). The reason appears to be the increased release of... Adrenocorticotropic hormone (ACTH), corticotropin-releasing factor (CRF), and norepinephrine (a hormone that increases blood pressure). Their release, in turn, activates mast cells and enterochromaffin cells (EC cells), ultimately altering intestinal motility. This means that bowel activity is disrupted. It can either be increased, resulting in diarrhea, or decreased, leading to constipation. Currently, only stress reduction and conscious relaxation exercises/breaks can help.
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 all the indulgence. You've probably come across the term "detox" before. Initially, toxins are released, and you might experience some withdrawal symptoms like headaches, irritability, or mood swings. This is perfectly normal and often a result of cutting back on caffeine, sugar, and gluten. Many people think that you can only live on green juice and fresh air to flush out unwanted toxins and reset your digestive system. But that's not the case. We have the right tips for a successful one-week detox. By the end of the week, you'll have improved mental clarity, increased energy, and all symptoms of imbalance will be significantly reduced. To help you succeed, here are a few simple guidelines:
3.1. Liquid meals
Reduce solid meals and replace them with 1-2 liquid meals. The digestive system can process liquid food more easily and requires less energy. The remaining energy can then be used for detoxification.
3.2. The 12-hour rule
If we constantly eat and snack throughout the day, our digestive system never gets a break. During a detox, it's best to avoid snacking. Meals should have a healthy balance of satiating fats and proteins. It's also beneficial to avoid eating anything between your last meal of the day and your first meal in the morning. This is also known as the 12-hour rule. So, if you have soup for dinner at 7 p.m., wait until 7 a.m. before having a smoothie.
3.3. Preparation
It's best to start moderating your intake and abstaining from alcohol in the week leading up to the event. Look into recipes rich in vitamins, or for example, balanced meals. vegan dishes And take your time to buy everything.
3.4. Elimination
Detoxification is most efficient when the inner and outer bodies work in harmony.This means that detoxification is an interplay between diet and the body's cycles - for example, you sweat more, dead skin cells are renewed, and bowel movements become more regular.
3.5 Sustainable Living
Fill your cart with nutrient-rich options. Brown and wild rice, lentils, quinoa, nuts, coconut milk, sea vegetables and algae, seeds, virgin olive oil, herbs, spices, and even Chocolate (with high cocoa content).
3.6. Foods to avoid
First and foremost, and for obvious reasons, alcohol and added sugar top the list. On the other hand, you should also avoid the following foods: coffee, dairy products, gluten, soy, eggs, nightshade vegetables (tomatoes, peppers, eggplants, and white potatoes), meat products, rapeseed oil, and all pre-made salad dressings, dips, and spreads that contain hidden added sugar.
3.7. Probiotics
Pre- and probiotics These are essential components for keeping your gut happy and your immune system healthy. There are approximately 500 different bacteria and bacteria present in the gastrointestinal tract at any given time. Types of bacteria settled. Scientists recommend an optimal balance of 85% "good" bacteria compared to 15% "other" bacteria to achieve the best results. Pre- and probiotics This greatly simplifies the attainability and maintenance of this level.
3.8. Rest period
Our bodies do amazing things when we sleep, so make sure you get enough. They can only truly regenerate during moments of rest, ensuring all other processes function properly and there's sufficient energy – including for detoxification.
