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Food Health

DELICIOUS VEGGIE CURRY RECIPE

Today I want to share one of my all-time-favourite recipes with you! In it’s essence, it’s very simple, but it’s such a delicious and easy way to get a bunch of veggies in! So I can highly recommend trying this delicious veggie curry recipe! 🙌🌿🥦

My boyfriend loooves curry and I love veggies, and since I have a few work days where I work quite late, we like to make a big batch of dinner sometimes so that we have leftovers for a couple of days – and then we came up with this dish! This gives you PLENTY of food, so it’s also really good to make it you want to make lunch for a couple of days. I absolutely love this dish, because it’s easy and such a great way to get plenty of veggies in!

VEGGIE CURRY RECIPE

  • 3 cloves of garlic
  • 1 onion
  • 1 broccoli
  • 3-4 potatoes
  • 3-4 carrots
  • 1 red bell pepper
  • 1 squash
  • 1 little cabbage / 1/2 a big cabbage
  • 1-2 leeks
  • 1 can of chickpeas
  • 2 cans of coconut milk
  • 1-2 tsp of curry paste
  • 1-2 tsp of thyme
  • 1-2 tbs of mild curry powder

How to:

Start with warming the garlic, onion and curry paste in some olive oil. Then add potatoes, carrots and leeks and let it stir for a while. Then add the rest of the vegetables together with coconut milk and the rest of the spices and let it sit for 20-30 minutes with a lid on it.

Optional:
You can eat the dish with some rice or quinoa to it, and adding some fresh spinach and sesame seeds is also very delicious!

Let me know if you want to try this dish! And if you have tried it, did you like it? Do you want to see more recipe ideas? 🙌🌿🥦

Read also: Delicious Green Smoothie Recipe

Health

PREVENTATIVE HEALTH

I’m extremely passionated about Holistic Health and Preventative Health. Because why should we go around waiting until we become sick and then living the last many years of our life being in pain and being sick? When you instead can focus on preventative health throughout your entire life and live a happy, healthy life where you feel fresh in both body and mind all life! 🥦✨🌿

The amount of people getting lifestyle diseases has risen so much in the last couple of years – type 2 diabetes, obesity, heart disease, stroke etc., which is so sad.

And as we have just seen with the recent virus, the people who were more susceptible to it, were people with already underlying diseases.

So why go around waiting until you become sick? Why not start right now and take action to better your health and well-being, so that you can live a long, happy and healthy life?

I’m always telling my boyfriend that I want to become over a 100 and still be moving around, doing yoga, playing around with grandchildren at that time and living and enjoying life. THAT is my ultimate goal in life – to be able to live and enjoy life to the fullest my entire life!

I don’t want to spend my last years in pain. Which is why I want to take good care of myself and my health and well-being already now and my entire life, so that I can prevent getting sick.

But what is “Preventative Health”?

It’s where you focus on preventing sickness.

Instead of going around waiting to you become sick and then going to the doctor. Then take your power into your own hands.

You can change your life by changing your lifestyle! Eat more veggies and whole foods, move your body more, get fresh air, laugh and have fun with those you love, do the things you love and are passionated about, rest and relax more!

Do you want to work on turning your life around? On improving your health? Then feel free to reach out to me! I’m offering 3- and 6-month’s Holistic Health Coaching Programs, where we look at your life from a holistic view-point and together find simple things you can do to improve your life! 🙌✨

Read also: Simple Healthy Habits

Health Holistic & Spiritual living

HOW EMOTIONS GET STORED IN YOUR BODY & AFFECT YOUR HEALTH (TRADITIONAL CHINESE MEDICINE)

According to Traditional Chinese Medicine (TCM), your emotions and your physical health are connected. Today we’ll look at how emotions get stored in your body & affect your health 🙏✨

According to Traditional Chinese Medicine (TCM), your emotions and your physical health are connected. Sadness, nervous tension and anger, worry, fear, and overwork are each associated with a particular organ in the body. This aligns with the holistic philosophy, that mind-body-soul all affects your health and well-being.

I’m well aware that for some people this theory of emotions affecting your physical health might be “too weird”, but when giving it second thought, I personally think that it makes perfect sense. Just think about how we’re now finding scientific proof of how long-term stress damages our bodies and our overall health. If stress, a mental state of being, can do this to our body – then just imagine what all the other emotions can do to our health?

In Traditional Chinese Medicine they have seen the connection between emotions and physical health for many, many years – and there is a lot of wisdom to take from it, and things to learn to pay attention to.

If you have health problems and can identify where you’re hurting, and thereby can connect a specific emotion to it – then you can start to look at yourself and your life and become aware of if you’re holding on to certain feelings, that might become stored in your body and affect your health.

Then from here on, you can not only work on your health through the physical aspect (fx movement, food, supplement, herbs etc.), but you can also engage your mind and emotions and work through the problems on a much deeper layer.

“When there is no movement there is pain. When there is movement there is no pain”
– Traditional Chinese saying

Let’s look at where emotions are stored in the body according to TCM.

Spleen
Emotions:
Worry, dwelling or focusing too much on a specific topic, excessive mental work

Symptoms of Spleen imbalance:
Tired, loss of appetite, mucus discharge, poor digestion, abdominal distension, loose stools or diarrhea. Weak muscles, pale lips. Bruising, excess menstrual blood flow, and other bleeding disorders.

Lung
Emotions:
Grief, sadness, detached

Symptoms of Lung imbalance:
Shortness of breath and shallow breathing, sweating, fatigue, cough, frequent cold and flu, allergies, asthma, and other lung conditions. Dry skin. Depression and crying

Liver
Emotions:
Anger, resentment frustration, irritability, bitterness

Symptoms of Liver imbalance:
Breast distension, menstrual pain, headache, irritability, inappropriate anger, dizziness, dry, red eyes and other eye conditions, tendonitis.

Heart
Emotions:
Lack of enthusiasm and vitality, mental restlessness, depression, insomnia, despair, excessive joy

Symptoms of Heart imbalance:
Insomnia, heart palpitations and irregular heartbeat, excessive dreaming, poor long-term memory, psychological disorders.

Kidney
Emotions:
Fearful, weak willpower, insecure, isolated

Symptoms of Kidney imbalance:
Frequent urination, urinary incontinence, night sweats, dry mouth, poor short-term memory, low back pain, ringing in the ears, hearing loss, and other ear conditions. Premature gray hair, hair loss, and osteoporosis.

How can you then use this to improve your health and well-being? Work through your emotions. Really sit with yourself and feel if you have anger, frustration or if you’re feeling insecure or fearful.

Take out a journal and write freely about your emotions – or talk with someone. Feel the feelings, get them moving. Be very honest with yourself – perhaps you’ve been holding onto something that doesn’t make you happy? Or you’ve held onto anger or jealousy for years? Work with your mindset. Fx if you’ve felt hatred or jealousy towards someone for years, know that this feeling isn’t hurting them, it’s hurting you. Choose to forgive and let go for your own health and well-being 🙏✨

Read also: Forgiveness is Not for Others, it is for Yourself

Sources:
Book: Chinese Holistic Medicine – Steven Cardoza
Emotions in Traditional Chinese Medicine – Verywellmind
Five Major Organs – Traditional Chinese Medicine World Foundation

Health Holistic & Spiritual living

THE BENEFITS OF MEDITATION

I’ve been incorporating meditation into my morning practice more and more during the last couple of months. Not only do I feel amazing, there are lots of good reasons to do it. Therefore I want to talk the benefits of meditation 🙏✨

During the last couple of months I’ve added a little meditation into my morning routine, and it feels amazing. Meditating is such an easy way to start your day in a calm and relaxing way. I do different types of meditations, sometimes I just put on some very relaxing music on youtube while meditating, other days I go for a guided meditation and sometimes I put on some positive affirmations (read by Louise Hay) while meditating.

Not only is it a soothing and relaxing practice, there are actually many health benefits to gain from meditating, and that’s what I want to share with you today.

Benefits of Meditation

Reduces Stress

Can Help Control Anxiety

Can Lead to Better Emotional Health & Well-Being

Improves Your Concentration

May Improve Your Memory

Improves Your Happiness

Improves Sleep

Can Reduce Blood Pressure

Strengthens the Immunesystem

Reduces Depression

Have you gotten inspired to start meditating? As with all things, whenever you need to implement new habits – remember to make it easy and simple for yourself. Don’t expect yourself to go from never meditating to suddenly meditating for 20-30 minutes every single day. Start small. Try meditating 3-5 minutes every morning for a month.

Then overtime you can always increase how long you meditate. But start small – and remember, it is something you do for yourself. Think about that every time you sit down, think about how you’re doing a good thing for yourself and your mental health and well-being 🙏✨

Sources:
Book: Perfect Health – Deepak Chopra
Book: 12 Minutter til Success – Mediter dig lykkeligere, klogere og mere rolig – Henning Daverne
Book: Breaking the Habit of Being Yourself – Joe Dispenza
12 Science-based Benefits of Meditation – Healthline
The Science-baked Benefits of Meditation – Headspace
7 Ways Meditation can actually Change the Brain – Forbes

Health

WHAT ARE ANTIOXIDANTS? + A DELICIOUS BERRY SMOOTHIE RECIPE

I guess you have probably heard the word antioxidants before, but have you ever looked into what they really are? Today I want to go into what are antioxidants? Why are they so good for you? + give you a delicious berry smoothie recipe filled with those good antioxidants 🍌🍓🌿🙌✨

When looking at what Antioxidants are, we first need to look into something called free radicals. Free radicals are waste produced by cells as the body processes food in reaction to the environment. If the body can’t process and get rid of free radicals efficiently, then oxidative stress can occur – and this can harm cells and how the body functions.


There are several factors that increase the production of free radicals in the body, it can fx be internal in form of an inflammation – this can be caused by eating too much processed and sugary foods, or it can be external, such as pollution, UV exposure or cigarette smoke.

As you can hear, we don’t really want too many of these free radicals and the oxidative stress in our body.

And this is where antioxidants come into the picture! Antioxidants are substances that can prevent or slow damage to cells that have been caused by free radicals.

The body itself does produce some antioxidants, but you can also get more antioxidants into your body through the food that you eat.

So if you want to have a healthy, fresh body, and beautiful skin, starting from within by eating more antioxidants is a good place to start.

Good food sources of antioxidants include;
– Eggplants
– Legumes
– Green Tea
– Red Grapes
– Dark chocolate
– Pomegranates
– Blueberries
– Apples
– Broccoli
– Spinach
– Lentils

DELICIOUS ANTIOXIDANT RICH BERRY SMOOTHIE RECIPE

  • 1 banana
  • ½ avocado
  • 4cm ginger
  • 1 citrus
  • a handful of frozen raspberries
  • a handful of frozen blueberries
  • ricemilk to cover
  • hemp seeds

    + Extra: I also add 3 teaspoons of lecithin granulate and a few teaspoons of an oil blend (‘Kvinde Olie’ – Oil of Life) to the smoothie as well to get some more healthy fats in there

Read also: Delicious Green Smoothie Recipe

Health

HOW TO STRENGTHEN YOUR IMMUNE SYSTEM

The best we can do to fight cold, flus and virus is to strengthen our immune system. So, today I want to share how to strengthen your immune system 🍋🌿✨

The state of the world is unlike anything we’ve ever seen before. What you can personally do for your own health, and to protect others as well, is to take better care of your immune system. Of course there is the hygienic aspect – to remember to wash your hands regularly, cough into your shirt instead of your hands etc. But to prevent yourself from catching any cold, flu or virus, the best thing you can do is to strengthen your immune system.

Your immune system defends your body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self.

Today I want to share with you, several ways in which you can strengthen your own immune system.

Ways to Strengthen Your Immune System


Eat more Ginger & Garlic
To fight off any bad bacteria or virus, one thing we can do is to eat more antimicrobial foods. Foods such as ginger and garlic have high antimicrobial properties that is effective against bacteria. So when cooking, make sure to use more of these foods, to help strengthen your immune system.

Eat Vitamin C Rich Food or Take a Supplement
Vitamin C has an effect on the body’s immune system and protects against vira and bacteria. A good idea to strengthen your immune system, is therefore to eat more vitamin C rich food, and take a good vitamin C supplement.

Vitamin C rich food include thing such as; citrus fruits, kiwis, berries, tomatoes, cauliflower and leafy greens.

Take a Vitamin D Supplement
Many people, especially in the Northern countries were we go many months without seeing the sun can become deficient in vitamin D. Vitamin D is the vitamin you usually get through sun exposure. Deficiency in vitamin D is associated with increased autoimmunity and an increased susceptibility to infections. Therefore, taking a vitamin D supplement, especially during the Winter if you live in countries with less sun exposure, can be a very good idea.

Take a Probiotic Supplement & Eat Fermented Food
2/3 of the immune system is located in the gut. All disease begins in the gut. Make sure to start treating your gut right. Your gut health is affected by the food you eat. You can better the health of your gut by eating more veggies and fermented food. You can also support your gut health by taking a good probiotic supplement, to get more good bacteria in your gut. By strengthening your gut health, you’ll strengthen your immune system.

Drink Lots of Water & Herbal Teas
To work properly, we need water. We need to be hydrated. Our bodies consist of around 60% water. We need it for our body to function well. Drink more water and drink lots of herbal teas. Specifically you can go for herbal teas with ginger and turmeric, to strengthen the immune system, or a green tea filled with antioxidants.

Eat More Fruit & Veggies
Food is Medicine. This has been said for thousands of years, and now really is the time to embrace this – now more than ever. What you fuel your body with will determine how well your body will function for you. When you fuel your body with all the colours of different fruits and veggies, you get a whole range of different vitamins and minerals – which is exactly what your body need to function at its best. Fuel your body. Use food as medicine, by giving your body the best so it can work for you.

Move Your Body
Move your body, go for walks. By moving your body you activate your lymphatic system. Your lymphatic system gets rid of toxins from your body. So the simple act of going for a walk, will activate this system – and the less toxins that are in your system, the easier your immune system will function. Go out and get some fresh air and go for a walk.

Relax & Slow Down
Stress weakens the body’s immune system. So even though these times can be hard and full of uncertainty and insecurity, stressing about it does not help. Take time to relax and slow down. Meditate. Take some deep breaths. Go for a walk. Read a good book. Slow everything down.

Read also: 3 Practices to Help You To Relax & Tune Into Yourself


Health

THE BENEFITS OF DRINKING GREEN TEA

I’ve been drinking Green Tea for the past 8 years ever since I once read about all the benefits of drinking Green Tea. Not only is drinking a cup of tea delicious and comforting, but it is also so beneficial for your health as well, that’s what I absolutely love about it! 🍵🌿

If you aren’t already drinking green tea, then I want to give you tons of reasons in this blogpost for why to get started with this! Green tea is filled with antioxidants and nutrients that have powerful effects on the body.

I have been drinking at least 1-2 cups of green tea pr. day for the past 8 years. I remember reading about the benefits of it in high school, and then I just got started on it. Nowadays, it just ain’t as good a day if my mornings doesn’t start with my cup of green tea.

My little life motto goes like this; “A cup of green tea a day, keeps the doctor away”

But let’s get into the fun part, about all the amazing benefits that this tea has!

Benefits of Drinking Green Tea

  1. Green Tea Helps Reduce Inflammation & Fight Cancer
    Green Tea is rich in polyphenols, which helps to reduce inflammation in the body and can help to fight cancer
  2. Green Tea Increases Fat Burning & Improves Physical Activity
    Some studies have shown green tea to increase fat burning, and caffeine itself has been shown to improve physical performance.
  3. Green Tea Can Kill Bacteria, which Improves Dental Health and Lowers Your Risk of Infection
    The catechins in green tea can kill bacteria and inhibit viruses. Green tea consumption is associated with improved dental health and a lower risk of caries.
  4. Green Tea may Lower Your Risk of Type 2 Diabetes
    Type 2 diabetes involves having elevated blood sugar levels and being insulin resistant, or having an inability to produce insulin. Studies have shown that green tea can improve insulin sensitivity and can reduce blood sugar levels.
  5. Green Tea may Reduce Your Risk of Cardiovascular Disease
    Cardiovascular Diseases include things such as heart disease and stroke. Studies have shown that green tea can improve some of the main risk factors for these kind of diseases.
  6. Green Tea can Help Reduce Signs of Ageing, it Promotes Longevity and it Helps Reduce Sun Damage
    Green tea has strong antioxidants, which helps to fight inflammation. Green tea can help inhibit oxidative stress and the potential inflammation that might come from it. Green tea are also rich in an anti-ageing antioxidant, known as EGCG, which helps fight wrinkles by increasing cell turnover.

    With all those health benefits I’d say; no wonder why green tea has become very popular! And if you like the taste, then I would say go drink more of this healthy tea!

I’m curious to know, have you already jumped on the Green-Tea-Wagon? Or has this post perhaps inspired you to wanting to try it out? A little tip is that some pure green tea can be a bit bitter in the taste, so if you want, then you can go for green tea with lemon, those are my personal favourites 🍵🌿

Resources:
6 Things that May Slow the Aging Process – HuffPost
10 Proven Benefits of Green Tea – Healthline
Anti-infective Properties of Epigallocatechin-3-Gallate (EGCG), a Component of Green Tea – PubMed
Anti-microbial Effects of Green Tea Polyphenols on Thermophilic Spore-Forming Bacteria – ScienceDirect
Antiviral Effect of Catechins in Green Tea on Influenza Virus – PubMed
Effect of Green Tea on Glucose Control and Insulin Sensitivity: a meta-analysis of 17 randomised controlled trials – PubMed
Influence of Green Tea and Its Three Major Components Upon Low-Density Lipoprotein Oxidation – ScienceDirect
Green Tea Consumption and Mortality among Japanese Elderly People: The Prospective Shizuoka Elderly Cohort – ScienceDirect

Health Holistic & Spiritual living Self-development

WHERE MY INTEREST FOR HOLISTIC HEALTH COMES FROM

I want to share with you, where my interest for Holistic Health comes from. This journey has involved all from digestive issues, to a weak immune system to skin issues. But it has all led me to where I am today 🌿✨

What I personally love about following people who shares about fx how to fix health problems, is to follow people who have been through it themselves. Because then you really know that they have been through the same struggles as you, and that they have really done the work and experimented themselves with what works and what doesn’t.

My Personal Health Story

Growing up I had lots of digestive problems and stomach aches during my childhood. And it was for sure something that was interrupting my life, as it was both painful, but also very frustrating that I never really knew when and why these stomach problems was happening.

Read also: 5 Ways to Improve your Gut Health

Read also: Tips for Stomach Issues

Weak Immune System

Fast forward into my teenage years, where my immune system was so weak. I kept getting sick throughout high school, and at every bigger event (study trip, dance competition etc. I ALWAYS got sick). At this point I still didn’t know what was wrong, and it was frustrating, because in your teenage years FOMO (fear of missing out) is so big, at least it was for me at that time, so laying sick in hotel rooms at study trips while my classmates was out having fun and exploring new cities was for sure something I could have lived without.

Around this time, I started to find out that my connection to my digestive problems was very much connected to whenever I had dairy of any kind. I started reading and learning more about this, and found out that many people are lactose intolerant. Hereafter I started experimenting myself, and started to cut out dairy products. This was a game changer. I started noticing how every time I was at a family birthday and had some dairy again that my stomach would react, and I got confirmed in that this food group was not a well-fit for me. I was feeling way better without eating dairy, and I started to search for alternatives.

At this point, my digestive problems had become so much better, but now my immune system was a wreck.
Couldn’t I just get to a point where I could feel healthy and thriving?

Funnily enough, today I can see the connection so clearly between my digestive issues and my weak immune system. Because I have later learned that around 2/3 of your immune system is located in your gut. By eating plenty of processed foods, sugar and keep eating and drinking dairy products as a child, this has certainly damaged my gut flora, and thereby also my digestive system later on.

Read also: 5 Natural Tips to Prevent Getting a Cold

Skin Issues

Like most other teenagers I also experienced skin problems, which does absolutely no good to an already insecure teenager. When my skin was breaking out there were days where I just wanted to stay at home and not go out. If you have had skin problems yourself, you can probably recognise this feeling.

Again, today I can completely see why my skin was breaking out at the time.

First of all, my gut flora was already so damaged, so there have been a bacterial overgrowth of the bad bacteria in my gut.
Second, my stress levels was quiet high in High School due to school assignments, exams and just normal high school pressure – and when you’re stressed this easily affects your skin. Because the ‘beauty’ of your skin really isn’t necessary for your overall survival, so when you’re stressed, your body takes nutrients from your skin cells to other, more important functions in your body. This is of course a good thing, but as a teenager, those breakouts was for sure not fun, and out of desperation I have probably tried all the harsh cleansers, creams etc. on the market (which of course didn’t work).

Out of complete desperation I decided to get on the vitamin A prescription through my doctor. This is such a harsh treatment, with very high dosages of vitamin A. It is actually so high, that you have to get blood test results every month while on the treatment. The treatment did work – for a while, but it also completely dried out my skin. And half a year later, the breakouts started happening again.

At this time, I had started to learn more and more about how the food we eat affect our health, and I was really into fuelling myself with healthy food. For many years, I saw the ‘solution’ to my problems as being: eating healthy food and moving my body.

Read also: Skincare is about Way more than just what you Put on Your Skin

Read also: 4 Tips for Dry Skin

Read also: 3 Herbal Teas for Clear Skin

Your Mindset

I have later learned the more holistic approach to health. Being healthy is not just about what you eat and how much you exercise. It’s just as much about how you’re feeling mentally.

Do you love yourself? Do you speak kindly to yourself? Do you have a job that you love? Do you take time to relax and do the things that makes you happy?

Emotions and your mental well-being affects your health so much, I’m positive that in the next few years we’ll learn even more about the powerful connection between our emotions and their effects on our health. I love how the whole body is connected, and I keep learning new things about different connection. I find this to be the most fascinating thing!

And this is why I’m so passionated about Holistic Health. It’s NOT just about what you eat (even though whole foods can do wonders for your health, for sure), but being healthy is just as much about your mindset and your well-being 🌿✨

Health Holistic & Spiritual living

HOW TO TAKE CARE OF YOUR MENTAL HEALTH

Being healthy is about way more than just what you eat & how much you exercise. Your mental health is just as important. Here I share a few tips on how to take care of your mental health 🙏✨

Being healthy is about way more than just getting enough vegetables, drinking water and exercising. From a holistic standpoint, which I’m all about, you look at the individual as a whole – and everything is connected and affects other parts. Emotions can affect your health. Being stressed or feeling sad, angry – it all affects your health.

Therefore, it’s so important, not only to take care of your physical health, but also your mental health.

So today I want to share a few tips on how to take care of your mental health

How to Take Care of your Mental Health

  • Take Deep Breaths
    Sometimes we’ve gone through a whole day without breathing properly. Take some time to take some deep breaths all the way down to your belly and take in fresh air, and use a couple of minutes to just be present and not do anything
  • Meditate
    Just like it’s important to take deep breaths, you can do this alongside with meditating. Just sitting still, breathing and being. Not doing anything. Just being in the moment, and take a pause
  • Spend time in Nature
    Getting out in nature is such a great way to relax and disconnect. Listen to some beautiful music, or just go for a walk and listen to the sounds in nature. Breathe in the fresh air, feel the sunshine
  • Journal
    Sometimes we have so many worries, things we need to remember, things we want to do etc. etc. Get all of these things out of your head. If you are scared of forgetting them, use a journal, or a planner, and write it all out. Just get things out of your head, so they don’t build up. If you are feeling overwhelmed, angry or sad, writing about it and getting it off your chest can also be very helpful
  • Talk with Someone
    Just like writing about things can help, so can talking with someone about your worries, problems or just your everyday ups and downs. Talk with a friend, your parents, your partner, a therapist. Just the simple act of saying things out loud can sometimes help tremendously
  • Practice Setting Boundaries & Saying No
    What’s not good for your mental health, is taking too much on your plate or doing things you actually don’t want to. Practice setting boundaries and saying no to things. Even though you might want to do XY&Z, also remember that you need time to just rest & relax
  • Focus on what you’re Grateful for
    Focusing on what you’re grateful for, will help you notice more things to be grateful for, which makes such a difference on your mental health. I’ve already written a ton about the practice of gratitude in here, but if you want to get started on it, then try to write down at least 3 things everyday, big or small, that you’re grateful for
  • Minimise your To-Do List
    Just like you should practice setting boundaries and saying no to others, this also applies to yourself. You can do many things in life, but try not to overwhelm yourself with writing an endless to-do list every single day which you’ll never get done. Practice only writing 3 bigger things for each on your list. Anything else you get done besides that is just a win! But remember not to overwhelm yourself, and make time for just relaxing as well

Question for you: How do you take care of your mental health? ✨

Health

WHY GOOD SLEEP IS ESSENTIAL FOR YOUR HEALTH

Good Sleep is essential for your health 😴✨ It’s during sleep that your internal organs rest & recover, your tissues repair themselves, your muscles grow and your brain processes the things that have happened during the day.

Sleep is essential for our health and well-being, and for our bodies to function probably. Yet, this is something that many don’t take seriously, we stay up late working, we watch TV from blue light screens until late and we drink caffeine in the afternoon.

Not sleeping well over a longer period of time can have many negative effects on your health, such as:
* weight gain
* increases risk of chronic disease
* increased risk of accidents & injuries
*decline in cognitive function
* increased anxiety

Whereas, on the opposite, the benefits of a good night’s sleep includes:
* increased energy
* strengthened immune system
* heightened alertness, focus & creativity
* improved mood by reducing anxiety & irritability & mental exhaustion
* increased libido (sex-drive)

If you are currently reading this and thinking that your sleep isn’t good, or that you’re not getting enough of it, then here are a few tips that might help to improve your sleep.

Tips for Better Sleep

  • Avoid caffeine too late in the day
    Avoid drinking coffee, or energy drinks, too late during the day. The caffeine gives you energy, and can make it harder for you to fall asleep at night
  • Sleep in a cool room
    A cooler temperature room can make it easier for you to fall asleep, so alongside with the next advice, letting in fresh air before going to sleep can help you sleep better.
  • Let fresh air into your bedroom everyday

  • Avoid blue light in the evening
    When the sun goes down and it starts to get darker your body will start producing melatonin (the sleep hormone) that helps you get tired and sleep. But, the problem today is that we don’t really follow the natural rhythms anymore. When the sun goes down, we just go into full lid up living rooms and stare at TV, computer or phone screens that has blue light, which ‘wakes’ our bodies up. Limit screen time later in the day, or wear blue light blocking glasses in the evening. You can also set your phone to ‘night shift’, where it will minimise the blue light in the evening
  • Be active during the day
    Just like it’s a good tip to follow the natural rhythms of the light to get a better sleep, during the day is where you should be active, whereas during evening and night is where you should be resting. You will also feel that you’re able to sleep better if you’ve used your body during the day, because it gets tired after fx having been on a long walk or having exercised
  • Get sunshine during the day
    Along with the ‘avoid blue light in the evening’, comes the tip of exposing yourself to the natural light during the day. So many of us live inside, and don’t really get exposed to the natural light during the day anymore. Make it a priority to get some sunshine and light exposure, preferably early in the day.
  • Slow down in the evening
    Your body needs some time to slow down and get into a resting mood to know that it’s soon time to sleep. Create an evening ritual for yourself where you wind down at least 1/2-1 hour before going to sleep. Fx turn of screens 1/2 before going to bed, and dim the lights, and read a good book, or give yourself a little facial massage
  • Go to bed early
    Everybody is different, but most people need around 7-8 hours sleep to feel well-rested and ready for a new day. But following the natural rhytms of the day is important as well. Try to be in bed at around 10pm, and wake up at the same time during both week days and the weekend
  • Take a Magnesium supplement, or epsom salt foot bath
    Magnesium helps the body to relax. Magnesium activates the parasympathetic nervous system, which is the system responsible for getting you calm and relaxed. You can take a magnesium supplement, or you can also choose to make a bath or foot bath with epsom salt, or use a magnesium oil to massage on your body in the evening

Question for you: Do you have trouble sleeping? Or do you have a night-time routine that you swear by? 😴✨