Is Nettle a Herb? How Can We Use It to Detoxify, Lose Weight and Energize?

Feeling tired from the long winter, staying home especially in a lockdown position? The body is heavy, and the mood is often like the gloomy weather outside. Do you urgently need to do something and feel a real green recharge and purification? Personally, I often feel this way at this time of the year and then I make a “green wave” – ​​I include as many green things as possible in my menu and thus recharge with a strong dose of nutrients. But when the weather is cool, we often prefer “comfort food” in the evening, which is more often than not a huge lettuce. What then? I have already told you about my favorite spirulina and chlorella and how exactly I use them, but there is another very strong and a little forgotten superfood that deserves all our respect – the nettle.

Have you ever tried a nettle soup? And a dip with it?

As I was learning another lesson from my Diet and Nutritional Advisor course, in the superfood section, I was surprised to find out that nettle was not a green superfood, but a herb superfood. I was surprised because where I grew up, nettle is a common spring soup base, just like spinach, and is actually even more praised than it is. And there is a reason. In my homeland it is used as a main remedy for anemia and spring recharging with green foods. The taste is specific, I admit, and not everyone would like it, unless grandma fed you with such soup from an early age 😊 In fact, I could not made my own child to like it, no matter how I serve it.

And this reminded me of how useful nettle actually is and how me indulging in modern superfoods like spirulina and chlorella, I ignore the good old nettle. And despite the specific taste, there are many ways to include this extremely useful superfood in your diet by diversifying your daily spirulina and chlorella.

They call it a “miracle of nature” and a “healing gift” and this is not far from the truth. Under its scorching nature, nettle hides a number of useful substances for the whole body. Nettle has been valued for centuries as a nutritious tonic tea, extremely rich in energizing ingredients and unique plant elements that are both nutritious for the blood and cleansing the body. Let’s see what it’s really good for.

Nutritional value

Nettle is most valuable as food. Like spirulina and chlorella, it is very rich in plant proteins and contains all of the essential amino acids, which means that the quality of the protein can be measured with sprouts, eggs and meat. It is also rich in vitamins A and C, K, iron, potassium, manganese, and calcium. In terms of iron content, it chases the top of the charts, so nettle is the ideal antianemic. Thanks to it, you can also gather to 42% of the daily dose of calcium.

Detox and weight loss

Nettle stimulates the lymphatic system and is a powerful blood purifier. Like chlorella, nettle can protect your body and liver from many toxins and heavy metals.

It can also help to lose weight and speed up metabolism. It is also known for its diuretic properties. In case of anxious fluid retention, it is especially recommended. Also, nettle tea taken in the morning, supports bowel movements.

Benefits for your glamorous appearance

Nettle is often used for skin problems such as eczema, psoriasis and dermatitis, its detoxifying properties, antioxidant and anti-inflammatory benefits are probably part of the reasons for this feature. With a tincture of nettle leaves we can pour hair on hair loss. Regular use has been shown to thicken hair and give a perfect shine to it.

Antioxidant and anti-inflammatory features

Like spirulina, nettle is extremely rich in chlorophyll and beta-carotene. These nutrients in combination with vitamin C, determine the powerful antioxidant and anti-inflammatory properties. It can be effectively used to reduce the symptoms of seasonal allergies.

How to accept it

As I said, we can use it as food. That simple. Due to its property to sing the skin, heat treatment is recommended.

We can take the dried nettle as a setting (tea) or in the form of herbal tablets. This is also the easy way to enjoy the benefits throughout the year. Since nettle is practically a food, it is difficult to overdose, on the contrary, we can only take advantage of its wonderful qualities.

In conclusion, the nettle is a slightly forgotten and neglected super food, but in terms of quality it can be worthily ranked next to spirulina and chlorella. Whichever one you choose, the health benefits and your radiant appearance are obvious.

What It Actually Means to Be Healthy and 3 Ways to Help Each Other on the Way to It

What does it really mean to be healthy? Easy question, right? The opposite of being sick, not to visit our doctor too often, not to take medicines, to have a strong and beautiful body, to live long? Is it enough? Do things such as natural creams or supplements or special diets really help us?

Until recently, I thought so as well, as I read a definition of a great Eastern teacher – “Health care is in the name of a full life. One lives only in a vital way. To live a life full of vitality, to be, to act, not just to exist. To have the strength and desire to live fully every day, to be ready to react to everything that life has brought you. This is health, to be in your life here and now. And not to lose it in the monotonous daily life of the working week and obligations, without a memory of the past days. To be energetic, to smile, to love, to hug without stopping for a second, “until life is filled with life.”

Obviously, we need to feel good mentally and physically to be here and now and to face life openly. And can we improve the state of our psyche by improving the state of our body? Because can we feel good if our body is not feeling well? If it hurts here and there, we are tired and have no energy every day, do we feel swollen and ugly? There is no way we can be happy in a body that does not feel good. Strong spirit in a strong body.

How to do it? Many people are looking for an answer. I was also looking for it and the answer I found was that there was not a single answer. The environment, in which we live is often far from healthy. Smog, traffic, getting up with an alarm, work stress and long hours indoors sitting in a chair in front of a screen. And while a green lifestyle is often the answer to the question of a more balanced body, achieving it in an urban setting is often a particular challenge.

So my way is to find easy and quick ways to help my body in the little time I have between office and home tasks.

Here are a few of them.

Stress and breathing

What to do when life surprises us and presents us with another stressful situation? Breathe! Sounds easy doesn’t it? And how far does your breath go? Deep breathing is the easiest and most effective way to feel good in your body and to overcome stress. Unfortunately, when we are stressed, the body is very tight and our breathing is often shallow, and no matter how hard we try, we cannot breathe really deeply. What should we do?

It is best to move. Running, walking, motor practices such as yoga, tai chi or others, or just play loud music and dance crazy in the middle of the living room 😊

Take a hot tub, shower, sauna. Hot water relaxes the body and you feel better afterwards.

Use adaptogens. My favorite ashwagandha has saved me in more than one or two tense states, managing to instantly calm me down and ensure good sleep.

Do each of these things together or separately and your body will thank you!

Food

No, this is not about chocolate and ice cream! They only help at the beginning and then they let you down the fast sugar slide and the next quick thing to eat. Give your body real food that will nourish your cells, reduce inflammation and give it enough antioxidants to protect it. The body will thank you!

And if you don’t have time, use superfoods. Spirulina and chlorella for purification and energy, Ayurvedic herbs such as ashwagandha and turmeric, fish oil for glowing skin and only when we need it – pure vitamins such as vitamin D.

To look good

One of the things that always improves my mood is when I like the image in the mirror. And, buying a new garment definitely helps, let’s not be fooled, but with shiny and healthy skin everything looks good on us and we look fresh and vibrant. And if all of the above contributes to your skin being healthy from the inside out, then it’s good to take care of its radiant finish.
Favorite natural cream, mask with scented oils, and serum with retinol, all that will make you feel cared for shiny.

And now smile at yourself and tell yourself that you love yourself. And go out and enjoy life!

What is Chlorella and How to Use It for Easy Detox and Recharging

Are you looking for an all-natural supplement that boosts your energy, helps burn fat and has a detoxifying effect against heavy metals such as lead and mercury? If so, a freshwater alga called chlorella may be just what you need.

Chlorella, like spirulina, is a super food and one of the foods of the future. In fact, the two are very similar and are often taken together to complement their useful qualities. Chlorella has lived on our planet for at least about two million years, but only in recent decades has it been the subject of more in-depth research into its beneficial properties and nutritional qualities. Chlorella is the most chlorophyll-rich food on the planet. Let’s see which are its strongest points.

Detoxification

Detoxification is a very good thing, but often too difficult to follow. Especially when you have to follow a diet restriction regime. With chlorella, this can happen easily and invisibly. It has a hard cell wall that makes it extremely effective in detoxification, binding the various toxins in it and helping the body eliminate them.

High levels of heavy metals, especially mercury, are becoming an increasingly common problem. It is no secret that the fish we eat can contain large amounts of mercury, which can cause a number of serious health problems. Therefore, if you are a seafood lover or follow a diet rich in such it is a good idea to include chlorella in your daily dose of superfoods. Chlorella binds to heavy metals and removes them safely from the body.

In addition, chlorella has been shown to help reduce the amount of other harmful chemicals that are sometimes found in foods. One of them is dioxin, a hormone destroyer.

High nutritional value and antioxidants

Chlorella is 50-60% protein. Moreover, it is a complete source of protein, which means that it contains all nine essential amino acids. This makes it an extremely complete food. Chlorella can be a good source of iron. Depending on the supplement, it can provide 6 to 40% of daily needs. It is also an excellent source of vitamin C, which helps you absorb iron.
The high presence of chlorophyll and beta-carotene and others in these small green cells provide a wide range of antioxidants. This makes it extremely strong against chronic inflammation.

Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins. As with other algae, chlorella contains some omega-3s. Just 3 grams of chlorella delivers 100 mg of omega-3. Some varieties of chlorella may also contain vitamin B12, but more research is needed to determine. The exact nutrient content of Chlorella depends on the growing conditions, the species used and the way the additives are processed.

Immune System Support

The antioxidants and other nutrients in chlorella have shown anti-bacterial, anti-viral, and anti-tumor properties. In clinical studies, chlorella increased white blood cell levels, which can stimulate your immune system and help fight infection.

Heart Support

Studies show that the nutrients in chlorella help lower bad (LDL) cholesterol and triglycerides, both of which can cause build-up in your arteries and strain on the heart.

Respiratory Health

Chlorella’s anti-inflammatory effects may help manage respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD). Studies show it reduces symptoms including coughing, wheezing, or shortness of breath.

Growth factor

Another positive of chlorella consumption is its growth factor (CGF). Chlorella is the fastest growing crop known to mankind. If it finds suitable conditions, it can quadruple its size over a period of 24 hours. This quality makes it extremely valuable food for athletes and other active sports people, as it accelerates the process of tissue regeneration.

Medication Interactions

Because chlorella may stimulate the immune system, it can reduce the effectiveness of immunosuppressant medications. Due to its high vitamin K content, a nutrient that promotes healthy blood clotting, chlorella can also interact with blood thinners.

What are the similarities and differences between Chlorella and Spirulina

Both algae are extremely rich in useful ingredients, complete proteins, antioxidants and have a strong anti-inflammatory effect. Many people take them in combination to combine their beneficial effects. Another option is to alternate them so that you do not eat the same superfood constantly. Whatever you choose, the benefits to your health and well-being are obvious.

Sources

https://www.webmd.com/diet/chlorella-health-benefits#1 https://www.endlesshealthllc.com/shop/7tt81mhue8quxxy81gy91j0zb70rpr

Why the Mediterranean Diet is the Healthiest in the World. 7 Top Reasons to Follow it

2021 is another year in which the Mediterranean diet has been named the best diet in the world. What makes it so healthy and how to follow it, or at least get the main benefits from it? Here, it is briefly explained.

The Mediterranean diet is based on all the traditional foods of this land and diet in the 60s of the last century. From Greece to Italy – just borrow from their traditional food culture and you won’t go wrong.

What makes it so healthy

Experts are still looking for the right answer, but it definitely involves healthy fats, monounsaturated – coming from olive oil and polyunsaturated – from fish and nuts. Also the consumption of many and varied vegetables, whole grains and legumes. This diet sharply limits red meat, and sugar comes mainly from fresh fruit. Let’s not forget the fresh Mediterranean spices, full of antioxidants.

What should we actually eat if we follow the Mediterranean diet?

Olive oil and olives. Tons of fresh vegetables and fruits are the basis of any dish. Nuts, legumes, whole grains. Fish and seafood 2-3 times a week, moderate chicken, eggs and dairy. What to limit – red meat, saturated fat, white flour and industrial sugar.

Here are 7 reasons to follow this diet

There are no strict rules

The diet does not have strict limits, so there are no real guidelines on how to follow this diet and its regime is not super strict. There are a lot of Mediterranean countries where people eat in a radically different way, but the trick is to grasp the basics of their cuisine and stick to them.

Extremely rich in antioxidants

The variety of fresh vegetables and fruits, as well as the use of many fresh green spices, make it rich in all these antioxidants , which are important to get daily, but rarely succeed. They are essential for nutrition and health, from which they derive many of the benefits of this diet.

You can eat fat

Olive oil is the main fat used to prepare meals and the amounts are more than generous. It is believed that one of the main health benefits of this diet comes from the fat used. Olive oil is rich mainly in unsaturated fats, and from the regular and rich consumption of fresh seafood included in the diet, we get the necessary amount of essential Omega-3 fats.

You can eat bread and pasta

This model includes the consumption of bread, rice and pasta. Of course, do not overdo the quantities and consume whole grain products.

Wine

In the Mediterranean diet is allowed a glass of red wine at dinner. Red wine contains resveratrol, which is said to have a number of health benefits, including for the heart. So cheers, but don’t overdo it 🙂

Warm friendly conversations

It is believed that a key element of this diet is the way people in this region communicate. Warm cordial relationships and long conversations around the table help us get the best out of our food. Another suspected useful element of the environment is the large sun, which charges us with the necessary dose of Vit. D.

Health Benefits

The Mediterranean diet is indicated as extremely healthy and prevents the development of many diseases, but several benefits are explicitly proven by research. It is believed to be healthy for the heart, and can reduce the risk of developing Alzheimer’s and Parkinson’s. It can lower cholesterol and blood sugar levels and is generally healthy for the circulatory system. It is generally believed to prolong life.

In conclusion, and in my personal experience, there is no easier and more enjoyable diet to follow. It can be easily adapted to other diets, by reducing or excluding certain types of food – Pescarianism, for example, by excluding meat other than fish or dairy-free, if this is your dietary restriction that you should follow. You will still benefit from everything else included in this sunny and friendly diet.

Sources

https://www.medicalnewstoday.com/articles/149090#nutrients

https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

https://pubmed.ncbi.nlm.nih.gov/26148921/

3 Ways to Balance Healthy Eating and Modern Life

Nutrition means to supply the body with the food it needs to survive. What does this mean? It means not only supplying the body with the necessary calories, but also with all the vitamins, minerals, fats, proteins and carbohydrates necessary for its survival in good health and well-being. Yes, carbohydrates are important and don’t just mean the chocolate dessert we try not to think about. And all this must be in the right quantities and balance – every day.

How easy was it to provide this before industrial food when the empty calorie factor did not exist, and how difficult is it to achieve it now, in the fast-paced city, between coffee and a quick lunch sandwich or pizza on Friday night? No, I’m not telling you to give them up or feel guilty about eating them. Yes!

Because nutrition is a matter of balance, and denying something puts you off it. Everywhere we are flooded with information about the nutritional value of individual products, the useful qualities and composition of foods, which foods to eat to be healthier. And we try them, include them in our menu, but how often and in what balance. This turns out to be the complicated part.

Another thing that often undermines the supply of enough nutrients are the perpetual diets and diets that we try to follow. Less food often means less nutrients.

Many people dedicate their lives to how to ensure this balance with their daily diet, plan and consider every shopping, menu, and yes, it works, but it often means sacrificing a tasty meal with friends or getting rid of the temptation to eat something forever. Not so useful. And often this effort puts the body in imbalance and stress, which is detrimental at all levels.

Ok, what to do then? Here are my 3 ways that work for me and help me feed my body properly without going to extremes.

1. Superfoods

Superfoods are natural foods that are rich in nutrients. They have high amounts of vitamins, minerals, enzymes, amino acids and antioxidants. If the most useful foods have two to three nutritional properties, the superfoods often have 12 or more. The good thing is that this is actually food and unlike synthetic vitamins and minerals, everything is in the perfect proportion and you can hardly reach an overdose. In addition to the benefits of using them as a natural green multivitamin, superfoods can often improve your physical and mental health, boost your immune system and metabolism.

So this is my number one weapon for quick reaction and delivery of all the substances my body needs, even on the days when I know that I have not eaten in the most useful way.

My favourite green superfoods are spirulina , chlorella and wheatgrass.

2. Omega – 3

As I wrote, achieving the right fat balance is not an easy thing. And since the lack of this balance can lead to quite unfavourable consequences, I try to ensure it by taking fish oil often. In addition to the overall health benefits, fish oil takes care of the glowing appearance of my skin from the inside out.

3. Rule 80-20

Nothing is good when it’s too good, so I don’t go to extremes. No, I don’t just eat pizza and superfoods, but I also don’t get obsessed with healthy eating. The rule is simple – 80 percent of healthy foods – when and how we can provide them and 20 percent of everything else we eat, but do not afford every day. In other words – eat that piece of cake and eat it with pleasure and enjoyment. But not every day 😊.

The rule can easily be transformed into 90-10 or 70-30, as needed and without unnecessary obsession. It’s just that at the end of the day it’s good to make sure not only is our stomach full, but our cells are well nourished, one way or another.

How to Overcome Stress with Ashwagandha

There is usually nothing green in the urban lifestyle. Smog, traffic, getting up with an alarm, and long hours indoors and as a result we often find ourselves stressed and overtired. The next day we have to keep going and in order to cope, we start reaching for more and more coffee and sweets. This, as we know, is a vicious circle with no way out and fatigue and stress continue to accumulate.

What to do when things go off the rails and we start to feel lack of energy every day, or despite the fatigue we can’t sleep at night? And when something extraordinary interrupts the monotony of our daily lives and throws us into anxiety?

Is there an emergency exit? There is certainly more than one. I personally practice an Eastern system of body regulation, which includes breathing practices and exercises. And sometimes that’s enough. But there are times, we all have them, when I need something more to get my body back in balance, now, in the moment. Because, just as we sharply cause stress on all levels, body, psyche, consciousness, so often we need more than one means to regain our balance.

At such moments, I use these wonderful means of nature – adaptogens. And especially my favorite of them – Ashwagandha.

What is an adaptogen

Adaptogens are restorative herbs that help the body cope with stress more effectively and resist fatigue. They restore balance, help us calm down, have more energy, sleep better. Adaptogens build a reserve of adaptive energy (or vitality) and strengthen the reserves we currently have.

They are described as herbs that can “tone” the body and bring it back into a state of balance. No matter what causes stress to the body, the adaptogen balances it – if you feel tired, for example, it will charge you with energy, and if you are tense and have difficulty falling asleep – it will help you relax and put you to sleep.

It is useful for each person to increase their adaptable energy. No matter how healthy you are – adaptogenic plants will ultimately help you improve your abilities.

What is Ashwagandha

Aswagandha is an extremely powerful adaptogen and is among the most highly valued plants in ancient Ayurveda in India, whose healing properties have been known for 5,000 years. Ashwagandha is also known as “Indian ginseng”, Ayurvedic ginseng and “winter cherry”. The name “ashwagandha” literally means “smell of a horse.” This is not accidental. It is believed that the herb gives a person strength and health like a horse.

Ashwagandha and Ayurveda

In Ayurvedic medicine, it is valued as rasayana – a rejuvenating herb. As such, it is expected to improve the overall human body, improve health and prolong life. It has astringent, bitter and sweet taste, warming effect and sweet aftertaste. It is prescribed after serious illnesses to boost immunity. It is also prescribed for people who show anxiety, irritability, fatigue and insomnia.

According to Ayurveda – Balancing of vata and kapha, may aggravate pitta in excess.

Ashwagandha and modern science

One of the most famous benefits of ashwagandha is its ability to work as a natural remedy against anxiety. A 2009 study found that the benefit of ashwagandha was comparable to the effects of some conventional anti-anxiety drugs.

Studies show that ashwagandha can be useful in overcoming the fatigue of the adrenal glands, which are responsible for the release of so-called stress hormones – cortisol and adrenaline. Ashwagandha can successfully reduce cortisol levels. A large part of the diseases of Western society are associated with high levels of chronic stress and this is the strength of Ashwagandha.

Other scientific studies confirm the use of ashwagandha as an anti-inflammatory and immunomodulatory agent. It is believed to have a beneficial effect on the activity of the respiratory tract, blood vessels and uterus. It supports the immune system and helps slow down the aging process.

Who should not accept Ashwagandha?

Ashwagandha is not recommended for use by pregnant and lactating women, as well as children.

Ashwagandha might lower blood sugar levels. This could interfere with medications used for diabetes and cause blood sugar levels to go to low.

Sources

https://pubmed.ncbi.nlm.nih.gov/19500070/

https://pubmed.ncbi.nlm.nih.gov/23439798/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0006628

5 Types of Fats and How They Influence the Immune System

Fats

Much part of our bodies is built from fats. They are natural, important and beneficial to our bodies if they are of the right types and proportions. The big question, however, is how much, what and in what quantity to consume them. It is an easy question but with many and complex answers. So far, the dietologists and nutritionists have argued that finding the right answer is considered to be key to health. There is a one-time conclusion that everyone agrees with – the deficiency of essential fatty acids is becoming a pandemic. The outcome of this is that the most serious results are hormonal, cardiovascular problems and those of the immune system.

Which are the most important, essential and valuable fats available? This is a brief overview of the different types and how they interact with the immune system:

Polyunsaturated fats Omega-3 essential fatty acids

They are anti-inflammatory and keep cell membranes soft, susceptible and resistant to degeneration.

They are contained in flaxseed, hemp seeds, chia seeds, some leafy green vegetables, walnuts, fish and fish oil. Not all the people can break down the plant form, so it is necessary to take them through fish, seafood or supplements.

Omega-3 fats are extremely unstable at high temperatures and should not be heated.

Polyunsaturated fats Omega-6 essential fatty acids

Promotes inflammation, BUT really opposes degeneration. Keep cell membranes soft and pliable.

Sources of omega-6 are sunflower seeds, sesame seeds, almonds, corn, soybeans and their related oils, as well as unrefined soy products, cereals, wheat germ and legumes.

Polyunsaturated fats have the lowest melting points and are liquid at room temperature and in the refrigerator.

Monounsaturated fats Omega-9 essential fatty acids

Considered neutral to the immune system.

Sources of omega-9 – olives, avocados, macadamia nuts, hazelnuts, pecans and their related oils, as well as unrefined rapeseed, sunflower and saffron (rapeseed) oils.

You should know… avocados, hazelnuts and macadamia nuts also contain a high percentage of saturated fat.

Saturated fats

Inflammatory.

Sources – animal fats, dairy products and all tropical fats (palm and coconut).

Often, excessive consumption in the Western diet and higher intake is associated with cardiovascular and other degenerative diseases, as well as worsening of autoimmune conditions.

Hydrogenated fats and trans fats

Highly inflammatory.

Sources – hydrogenated or partially hydrogenated vegetable oils (margarine) and refined “cooking oils”, such as rapeseed or maize oil.

These fats contain harmful by-products created during processing, which can lead to an increased risk of disease and cardiovascular problems.

How to achieve the right fat balance

Essential fatty acids cannot be synthesized in the human body and obtained from a food source. As we pointed out, one of the roles of essential fatty acids in the body is to regulate inflammatory processes. If you eat food that is low in essential omega-3 fatty acids and rich only in saturated and hydrogenated foods, it puts the body in a state of chronic inflammation that it cannot handle.

The other very important thing is a healthy ratio of essential fatty acids: no more than 4: 1p optimally 1-2: 1 omega-6 to omega-3. The problem is that we have too much omega-6 in our diet, which provokes inflammation. Thus, instead of taking advantage of omega-6 visits, it is occurred to be too much and it provokes inflammation. Currently, omega-6 is the predominant essential fatty acid in food, which is poisonous because it is present in all nuts and seeds, it is also found in meat, eggs and vegetable fats. So, the answer is to increase the intake of omega-3.

How to get Omega-3

As I said at the beginning, the topic is complex. Thus whether to take supplements or to add more foods rich in omega-3 is a matter of choice. Personally, since I am not a big fan of fish and I do not manage to consume 2-3 times a week, I prefer to ensure my daily intake of omega-3, which I take in the morning with my daily dose of Vit.D.

This opens up another important topic that for each fat source is determined by which type of fat contains the highest percentage and although, for example, flaxseed oil to have the highest content of omega-3 unsaturated fats, it also contains a percentage of omega-6 and saturated fats. The same goes with salmon, which contains enough saturated fats apart from omega-3. So for me the answer is again – omega-3 in the form of a dietary supplement to make sure I’m taking enough.

What is important to know

Omega-3 slightly dilutes the blood. This is generally a positive effect, but if you are about to have surgery or are taking medications that also dilute the blood, it is important to consult your doctor.

The main risk in consuming omega-3 products does not come from the omega-3s themselves, but from the quality of the fish oil. It is a known fact that fish oil can be a source of mercury, dioxins and PCBs (polychlorinated biphenyls). These substances can get into the oil through the source fish. That is why it is important to get omega-3 from proven and clean sources that are guaranteed not to contain harmful substances.

Sources

https://overcomingms.org/recovery-program/diet/role-of-fats-ms/visual-guide-fats

https://pubmed.ncbi.nlm.nih.gov/10479232/

https://pubmed.ncbi.nlm.nih.gov/12480795/

Say ‘YES’ to a Young and Glowing Skin with Retinol

Do you use serums? And those with retinol? And are there any with natural ingredients? I personally hesitated for a long time. Do I need another product besides face cream? I decided to give it a try and I do not regret it. If there is anything even more magical than my favorite face cream, it is my retinol serum.

Retinol has more than a controversial fame, that’s why many women are hesitant to use it. The information on Internet about it is often mixed and sometimes confusing. However, no matter the opinions about it, one thing is clear – dermatologists think of it as a miracle of nature and as one of the most effective means to combat wrinkles and signs of skin aging.

What is retinol and how it works

Retinol is a form of vitamin A that is found in animal and plant foods. Dermatologists explain its rejuvenating effect by claiming that it not only stimulates the formation of collagen, but also slows down its breakdown. Initially, retinol was intended primarily for the treatment of acne, but thanks to its positive and, above all, fast action to slow down the aging process of the skin, it has become an extremely important component in anti-aging cosmetics.

“The only thin layer of epithelium is that of dead cells, and that’s where the signs of aging appear,” said Dr. Leslie Bowman, one of America’s most famous dermatologists. Retinol acts as a powerful antioxidant and, thanks to its ability to exfoliate the skin, it helps to quickly remove dead skin cells and stimulates the formation of collagen fibres.

Why retinol is so strong in the fight against wrinkles

Collagen acts in the lower layers of the skin as a base. With age, collagen production decreases and leads to wrinkles and fine lines. Here retinol already plays a role: the base of the skin becomes more stable and the depth of wrinkles softens.

In this way, it slows down the signs of skin aging, smooths wrinkles and also improves the density and strengthens the skin.

“Start using Retinol around 30 to have healthy and thick skin when you turn 40!”, Says Dr. Howard Murad – a dermatologist of Hollywood stars, among the top five most famous dermatologists in the world.

What are the other benefits of using retinol in cosmetics

Balances the pH of the skin, regulates oiliness and shrinks pores, which refreshes the skin and makes it radiant. It is an indispensable helper in the fight against acne and clogged pores.

Retinol visibly reduces pigment spots, evens out the complexion, successfully corrects acne scars.

Retinol stimulates skin renewal at the cellular level, revealing fresher, smoother and, quite literally, newer, rejuvenated skin.

“Green” serum with retinol?

Naturally, as with other cosmetics, my preferences were focused on finding retinol serum with natural ingredients. I tried several of my favorite site for supplements and natural cosmetics – iHerb and after one or two unsuccessful attempts with various serums and moisturizers containing retinol, I found my favorites. They do not contain parabens, SLS / SLES, mineral oil, formaldehyde releasers, synthetic dyes, petroleum, polyethylene glycol (PEGs), DEA / MEA / TEA, unsafe preservatives and more.

Artnaturals, Retinol Serum, .33 fl oz (10 ml) – a powerful serum with retinol, natural oils and other ingredients, which for me had an absolutely instant effect of smoothing the skin, shrinking the pores and a radiant effect. This immediately made him my new favorite. The bonus is that in small packages of 10 ml. at a low price and you can buy 5 separately instead of one pack of 50 ml. This ensures that it will not oxidize until you finish the bottle.

InstaNatural, Retinol Serum, Youth Restoring, 1 fl oz (30 ml) – a strong and balanced combination in which the action of retinol is supplemented with Vitamin C, Hyaluronic Acid, Niacinamide, CoQ10. Only after using the first package, my skin visibly changed its structure, it is refreshed, the dryness and visibility of fine wrinkles decreased sharply. The skin looks thicker and smoother.

Does retinol irritate the skin?

It is often said that the use of retinol can be dangerous and cause irritation, redness and burning of the skin. As the uppermost stratum corneum of the skin is removed from the peeling effect of retinol, the natural protection of dead cell layers can be compromised. This increases the sensitivity to light and the risk of sunburn.

Tips to avoid these negative effects are to start with smaller doses, apply only on dry skin, use only in the evening, apply moisturizer after it and use daily cream / make-up with sun protection factor. Other tips even go further, advising not to use them in the summer.

Finally, we must be especially careful not to use retinoid products (in any form) during pregnancy and breastfeeding.

Sources:

https://pubmed.ncbi.nlm.nih.gov/17515510/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641/

To Be Green or How I Found The Best Natural Face Cosmetics

Finding the perfect bio-eco-green moisturizer is not an easy task and for me it is something I have been trying to achieve for a long time. The story began about 15 years ago, when I read the first articles on “green” topics and I was impressed by how much chemistry there is in standard cosmetics. I rushed to try product after product and I must admit that despite the definitely positive effect of biocosmetics on my skin, expressed in the reduction of irritation and rashes, I had a lot of failures. Of course, if you buy the most expensive and praised organic moisturizer, surely everything will be amazing, except for the fact that you may have to stay hungry for a week to compensate for its high price. That’s the way it is in this industry, praised super ingredients and certificates for which sometimes you get the desired quality against a salty price, but sometimes not. At the other end of the tunnel is the option to use something from the low-end organic cosmetics, but it usually turns out with the effect of hand cream.

Well, I did not give up looking for and trying products, and all the time I had various favorites that were absolutely good and acceptable, but one sunny summer day in December, three years ago, I came across my moisturizer – Sukin. Yes, summer in December, Australia, almost round-the-clock flights, jetlag, and a not so small jar of 120 ml. saved me. Two jars actually – day and night.

What is Sukin and why they are the best

Sukin is an Australian natural cosmetics brand. As they say “Just ingredients from nature that are good for you, your wallet, and the environment too”. They are vegan and cruelty-free, carbon neutral and say ‘no’ to a long list of synthetic chemicals.

To this day, the face moisturizers of this brand remain the best for my skin that I have ever tried, and in the past three years I have alternated with other brands, but I went back to Sukin. Wonderful light texture, gentle feeling on the skin, brilliant effect, amazing aroma, and last but not least 120 ml. at a very good price. And this is important, because have you ever bought an expensive moisturizer in a package of 15 ml. and put very little on your skin so it doesn’t run out in a day or two? It doesn’t have much effect, does it? Well, with Sukin I use a good amount without worries and it gives visible results.

Here are my favorite moisturizers that really make my skin smooth, radiant and fragrant just wonderful. I have tried each one personally and they are all wonderful:

The best moisturizers of Sukin

Sukin, Hydrating Day Cream, Rosehip, 4.06 fl oz (120 ml)contains a powerful blend of Rosehip Oil infused with Pomegranate to help relieve dehydrated skin and fight the signs of premature aging. With Kakadu Plum, naturally rich in Vitamin C, this rich Day Cream encourages skin radiance, while a generous blend of active botanicals will improve texture of skin and leaves skin feeling smooth and hydrated.

Sukin, Enriching Night Cream, Rosehip, 4.06 fl oz (120 ml) –  enriched with Rosehip and Kakadu Plum to provide long and short-term hydration, while Quandong, Camellia and essential fatty acids work to revitalise tired skin, leaving your skin feeling rejuvenated and radiant each morning.

Sukin, Calming Night Cream, Sensitive, 4.06 fl oz (120 ml) – Delicate skin? No worries!  Rosehip, Borage & Evening Primrose Oils work to improve skin moisture levels, texture and appearance. Cucumber and Chamomile work to soothe the complexion, helping to relieve redness due to dry skin, and boost moisture levels by delivering intense hydration.

Sukin, Moisture Restoring Night Cream, 4.06 fl oz (120 ml) – similar to Facial Moisturiser, except it is infused with heavier natural oils to nourish and hydrate the skin while you sleep! This is through a super blend of oils and butters including Rosehip, Evening Primrose, Jojoba, Avocado & Shea Butter! Added Vitamin E and Borage, rich in essential fatty acids replenish the skin’s moisture levels improving the texture, leaving skin feeling soft and rejuvenated!

From where to order

Finally, I can say that of course you can order any cream from the original website of the brand, but I personally prefer to always buy them from Iherb, because of the good daily promotions and discounts, the many products, the possibility of worldwide delivery from single site at a low price.

The 4 Amazing Qualities of Spirulina That Will Make Your Life Greener

What is the easiest way to add something green, natural, anti-inflammatory, immunostimulating and purifying to your life, to clear the grayness of your urban daily life soaked in traffic, congestion and stress? Is there any other way than to drink huge green spinach smoothies all day, every day, or to eat kale at every meal? I like kale and spinach, don’t get me wrong, but if I have to eat them every day, three times a day, I naturally get tired of them. What to do then, if we do not want to watch the same green cup or bowl daily and on duty? Is there an easy solution? Definitely there is one! For me, this was the discovery of spirulina.

 Spirulina is the most nutritious food on the planet.

Spirulina is a super, super star among superfoods. There is a reason! It is full of various nutrients and antioxidants that are extremely beneficial to your body and brain. So many that only 3-4 grams of it or a spoon successfully replace the green salads you need to eat for the day. It also successfully replaces most of the handful of synthetic vitamins that you drink every morning and supply you with all these vitamins (A, C, E, K, B1, B2, B3, B5, B6, B9), minerals (iron, magnesium, calcium, potassium, phosphorus, copper, manganese and zinc), phytonutrients, protein – yes, leafy greens are extremely rich in protein, and in spirulina the quality of the protein is wonderful, comparable to eggs. Also, the protein concentration in it is three times higher than in red meat, fish and chicken. This makes it a frequent choice of vegans and vegetarians. Spirulina is probably the most nutritious food on the planet. It was consumed by the ancient Aztecs, but became popular again when NASA suggested that it could be grown in space for food for astronauts. 

The anti-inflammatory properties of spirulina

I personally discovered spirulina more than 10 years ago and it saved me from the permanent infections that can happen to you when you have a small child who is in contact with all kinds of viruses and bacteria. In addition to reducing inflammation in the body, there are studies that spirulina stimulates the T cells of the immune system, which are the real killers of viruses. The result for me was a much easier and faster course of each cold and the non-development of a bacterial infection, or in short, I did not have to take an antibiotic for more than 7 years. Taking spirulina for a viral infection also follows my doctor’s instructions. 

Unlike inflammation caused by viruses, chronic inflammation can be caused when the body tries to get rid of harmful substances such as toxins from smoking or polluted city air. Elevated levels of chronic inflammation are also associated with excess fat, especially around the belly. Chronic inflammation can damage blood vessels, nerves and guts. It can eventually lead to chronic diseases. Spirulina has been tested for its anti-inflammatory properties and can successfully help the body counteract all this. 

The antioxidant properties of spirulina 

Antioxidants are powerful substances that protect our cells from damage. Spirulina is one of the richest natural sources of antioxidants. A number of studies show that spirulina is the richest beta-carotene plant, it contains 25 times more beta-carotene than raw carrots. Carotenoids are substances that protect the skin from sunburn and the harmful effects of UV rays. It is also three times richer in vitamin E than raw wheat germ. Spirulina also contains a lot of chlorophyll, which has so many health benefits that we can easily compare it to a magic wand, although it is the most common ingredient in our diet. It is recommended to take it daily through food. The unique blue pigment – phycocyanin is rare in food and has powerful antioxidant and anti-inflammatory properties.

Spirulina in improving health 

There are studies that spirulina lowers bad cholesterol (LDL) and raises good cholesterol (HDL). The regulation of bad cholesterol is especially strong in “oily” liver. There is also a significant decrease in triglycerides in certain groups that suffer from metabolic syndrome or similar diseases. 

Spirulina is very powerful in cleansing the body of unnecessary contaminants such as heavy metals. 

In allergic rhinitis, spirulina significantly improves nasal congestion and reduces secretion. 

What kind of spirulina should we take?

I personally can’t stand the taste of spirulina powder. It is specific and not for everyone. I prefer spirulina tablets. Due to its natural ability to stick, they are obtained only by pressing and do not contain other substances. Regarding the quantities, follow the instructions on the package or consult your doctor.

When to take spirulina?

It is recommended to consume it in the morning until noon, as spirulina has an energizing effect and can wake you up if you take it in the evening.  

Sources

https://www.sciencedirect.com/science/article/pii/S1876034119301650

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907180/

https://www.health.harvard.edu/blog/do-pro-inflammatory-diets-harm-our-health-and-can-anti-inflammatory-diets-help-2020122321624