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Health

5 WAYS TO IMPROVE YOUR GUT HEALTH

All disease begins in the gut” – Hippocrates. Hippocrates said it many years ago – having a healthy gut is essential for our overall health and well-being. Therefore, I want to share 5 ways to improve your gut health today

If you don’t already know about the importance of gut health, then I will recommend you to first read this blogpost I’ve shared a while ago.

But today I want to get straight into how you can improve your gut health, so here you go – 5 ways you can improve your gut health

  • Eat prebiotic food
    Prebiotics are a type of fiber that the human body can’t digest. Probiotics serve as food for probiotics (the good bacteria in your gut). You can find prebiotics in many different kind of foods, fx artichoke, asparagus, bananas, garlic, onion, parsnips, wholegrain, rye, oats, leeks.
  • Eat fermented food
    Fermented foods contain those good bacteria that you want more of. So try to incorporate more fermented food into your diet, this include things such as sauerkraut, kimchi, kombucha, kefir, yoghurt.
  • Take a probiotic supplement
    If you have suffered with digestive problems in any kind of way, or if you have been on antibiotics, it can be highly recommended to take a good probiotic supplement, to rebalance your gut bacteria again. Antibiotics can of course be essential if you’ve been infected with a virus, but antibiotics kill both the good and the bad bacteria in your gut, and since the majority of your immune system is located in your gut, your immune system can become very weakened after having been on antibiotics. It is therefore important to get some of the good bacteria back into your gut again 
  • Exercise
    New studies are also starting to show that exercising is linked to increases in the number of beneficial microbial species in your gut. So another good reason to exercise is that it will help you get more of those good bacteria in your gut!
  • Eat a wide range of foods
    By eating lots of different vegetables with all sorts of different colours, you are eating a diverse range of nutrients, which all helps to create a broader and more diverse gut micro biome. So eat the rainbow! Try new veggies, switch it up from time to time, so you don’t just eat cucumbers and potatoes.
Health

WHY REDUCING STRESS IS ONE OF THE BEST THINGS YOU CAN DO FOR YOUR HEALTH

Stress is one of the biggest threats to our health today, so today I want to share with you why reducing stress is one of the best things you can do for your health 🙏✨

Stress hormones can be good in small amounts, and they have been essential for the human survival over many years. These hormones are the same ones that trigger your body’s “fight or flight” response. Many years ago when humans lived in the wild, this was absolutely necessary if a wild, dangerous animal came along their way. They needed this in order to survive. The stress hormone response was made to protect your body in an emergency by preparing it to react quickly.

But nowadays, most of us live in safe, comfortable places and you would think that we would never really need these stress hormone responses anymore. But that is far from the truth, in today’s environment we create stress in our own bodies by all the to-do’s and deadlines that we create for ourself. We stress ourself up by creating endless to-do lists, or we get stressed at work, or by all the things we want to do in our home or with our family. And even though not getting everything done on your to-do list is essential for your survival, our bodies have a hard time recognising the difference between the necessary-survival stress and our everyday-build-up-stress.

As mentioned earlier, stress in small amounts does no harm to our body. But when we are exposed to this continuous stress day in and out over a longer period of time, this is when it starts to affect our health negatively.

Stress over a longer period of time harm your body in many ways, it can: lead to increased depression, headaches, heartburn, insomnia, a weakened immune system, rapid breathing, high blood sugar, risk of heart attack, pounding heart, high blood pressure, stomachache, fertility problems (no wonder so many people today have problems getting pregnant), low sex drive, missed periods, erectile dysfunctions and tense muscles. The list is long. Stress is not something we should take lightly, it affects your entire health.

5 Ways to Reduce Stress

  • Spend more time in nature
    Preferably without your phone, or at least put it on airplane mode. The small sounds from a new notification, text message or a call can be enough for your body to start getting stressed. So spend more time in nature without being connected to the outside world. Breathe in the fresh air. Watch the beautiful trees and plants. Soak in the sunshine. Get grounded.
  • Meditate
    Meditation is one of the best ways to calm your mind and nervous system. Meditation can be so hard at first, if you’ve never done it before. Start slow, like with all things in life. Try 5 minutes in the morning at first, then you can always increase the time. Just sit comfortably, close your eyes and breathe. If you find it too hard to just sit in complete silence, I can recommend either to find a guided meditation (there are so many on youtube), or to listen to some calming music (try to search for ‘binaural beats’ on youtube and you’ll find so much calming music)
  • Minimise your to-do list
    One of the things that can really create continuous stress in the body is our endless to-do lists. And man, am I guilty of this one myself. I always have TONS of things I want to do and not forget etc. So I legit write everything down. But I’m learning more and more, that having a thousand things on my to-do list only makes me keep disappointing myself when I then don’t get them all done in the day. Instead I’m actively trying to work on minimising my to-do’s for each day. I try to write down the 3 most important task of the day, and then everything else I get done is just a plus. Funny thing is, it’s often when we get those bigger tasks done first, that we get extra motivated and then actually end up accomplishing so much more
  • Journal
    Writing down your thoughts, both good and bad, your worries, all the things you want to do etc. is such a good way to reduce stress. Perhaps you know the feeling of thinking of something at night when you’re about to go to sleep, and you just don’t want to forget that thought or idea, so you just can’t fall asleep? I know this feeling, which is why I’ve learned that as soon as an important thought or idea pops up in my head, I just write it down right away. Whether that be in a notebook or in the notes in my phone. Then I don’t have to worry about forgetting it, and at the same time, I can get it out of my head. The same goes for things you worry about, sometimes just writing it out, and being completely honest with yourself, can take away all the worry and stress about something
  • Change the way you look at things
    Most stress comes from your own thoughts. You stress yourself because you’ve put certain expectations about why / how something should be done. Learn to change your mindset. I really learned this when I started working in retailing. My first job was in a shoeshop, and I’ve always been quiet a people-pleaser, so I would get so anxious and stress myself when there started to become a waiting line in the shop. I would think about all the people who was waiting and how annoyed etc. they must started to become etc. etc. I would work myself completely up, probably so much that the customers I had would feel the stress I put on myself. After a few months/years I learned that me stressing about the line would not make it go any faster, all I could do was to focus at the one thing in front of me: the one customer. Do my best to help that customer, and then on to the next. Not worrying and stressing about all the people in line. The same lesson I’ve learned about generally all things in life – by learning to focus on only 1 thing at a time, you not only do the job better, but you also eliminate stress about all the other things you might have to do. You can’t do it all at once, so just focus on 1 thing at a time

What is your favourite way to calm down & relax? Do you feel you’re good at taking time to relax yourself, or is this something you want to work on?
Remember, we don’t have anything if we don’t have our health, so remember to take care of yourself 🙏✨

Health Holistic beauty & skincare

TIPS IF YOU SUFFER WITH ECZEMA

If you suffer with eczema, then this blogpost is for you. I have done a lot of research into what might help if you have this condition. So here you have my tips if you suffer with eczema.

My littlesister suffers with eczema, and having seen how much it itches and what it can do to one’s self-esteem, I have tried my best to do tons of research and try to find out what can help with eczema (of course in a more natural and holistic way). Here is what I have come across:

Eat more Healthy Fats

Just as if you suffer with dry skin, eczema is a condition that creates really dry and itchy skin, so it is not only enough to moisturise the body from the outside, but just as much from within. Add more healthy fats to your diet. Eat more avocados, nuts, seeds, and fx incorporate a daily green smoothie into your every day routine and add oil supplement, like fx evening primrose oil, or an ‘oiloflife’ oil blend (I personally use the ‘woman’ blend).

Drink more Water

Just like you want to moisturise your body from within with healthy fats, hydrating your body with water is also very important, so remember to drink plenty of water during the day.

Improve your Gut Health

There is a huge connection between gut health and skin health. Many people who suffers with conditions later in life might have a damaged gut, meaning more of the bad bacteria than the good bacteria. Try to take a probiotic supplement to get more good bacteria, and eat more fermented foods; sauerkraut, kimchi etc.

Avoid Inflammatory Food

Eczema is an inflammation in the body, and by putting inflammatory foods into your body you are putting more wood on the fire. Try to limit sugar, alcohol, processed foods. Instead aim for anti-inflammatory foods, such as veggies, fruits and berries. Eczema might also be an expression of a food you are eating that doesn’t function with your body, try to make an elimination diet with fx dairy and wheat. Take one of these out for about a month, and see if you can see and feel an improvement, then you can slowly start to introduce it into your diet again if you like, but pay close attention to how your skin reacts.

Avoid Perfume

Perfume can really trigger a condition like eczema. Try to avoid perfume, and also go over all the products you put on your skin. Fx go after buying products that are made out of pure oils (fx apricot oil, almond oil), or go after certifications such as fx ‘allergy friendly’. Also try to cut down on topical products, so that you do not use too many. Try to keep it simple, and use very gentle products.

Question for you: Do you suffer with eczema? Or do you know of anyone who does? Then share this article with them. Perhaps there is a tip or two that they hadn’t heard about before, that might help them.

Health Holistic & Spiritual living

LEARN TO READ YOUR BODY’S SIGNALS

By learning to tune more into our own body and pay attention to it, you can learn to read your body’s signals. Then you know what your body is trying to tell you, then you can figure out what to give it to get better.

Learning to read your body’s signals can help you immensely. Because when you know what your body is trying to tell you, you can start to figure out what to do about it to get better. There can be a lot of trial and error in terms of finding out what your body is trying to tell you, but overall there are some major things that can easily be read.

Headache

If you are experiencing a headache, perhaps you either have not drunk enough water during the day, so try to reach out and drink some water and hydrate your body. It might also be that you have been doing too much and need some relaxing. If you have been sitting at the computer all day, get away from it a bit. Look outside, or close your eyes, and take some deep breaths and relax.

Stomach ache

If you are feeling stomach ache, perhaps you have eaten something that doesn’t work for your body. For some people this is fx dairy, wheat, coffee. Try to pay attention to how you feel after eating certain foods. Then over time you can try to cut out a specific food, and see if this makes you feel better.

Dry skin

If you are experiencing dry skin, your body might try to tell you that it needs more healthy fats. Try to add more healthy fats into your diet; avocados, nuts, seeds etc.

These were just a few examples, but our bodies are telling us things all the time. We just need to slow down and listen to it. If you need a break, take a break. If you feel like using your body, go for a run or do a yoga session. Tune into yourself and read your body’s signals – and then do what it tells you to do.

Read also: Simple Healthy Habits

Health

LESSONS FROM THE BLUE ZONES

Blue Zones are places in the world where people live longer compared to the rest of the world and are healthy for the majority of their lives. Here are what some lessons from the blue zones.

The other day one of the lectures on my education was about the Blue Zones given by one of the researchers Dan Buettner. If you have never heard about this concept before, it is 5 places in the world where people live longer and do not suffer from major diseases during their lives. These places are; Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica) and Ikaria (Greece).

Scientists went to these places to study what these people do that makes them live longer, and here are what they found out:

  1. Move Naturally
    These people do not participate in crazy hard exercising, but are rather focused on more natural movement. They walk a lot, do garden work or have physical work in fields etc.
  2. Right Outlook
    They pray, meditate, take naps etc. Tuning in, quiet time, and relaxing.
  3. Know your sense of Purpose
    Many of these people know their ‘purpose’ in life. Fx in Okinawa, Japan, they don’t even have a word for ‘retirement’, rather they have the word “Ikigai” which means ‘sense of purpose’
  4. Eat wisely
    Eat only till you are full, do not overeat
  5. Eat a mainly plantbased diet
    These people live mainly on vegetables, legumes, beans, nuts, seeds. They also eat around a handful of nuts each day.
  6. The 80 % rule
    Eat big meals in the beginning of the day, and little or no food towards the end of the day.
  7. Connect
    Connect with other people, especially loved ones. Spend time with your friends and family, and connect.
  8. Belonging to a Faith
    Many of these communities belong to a faith, and either go regularly to Church or have a spiritual practice
  9. Right Tribe
    Think about who you hang out with, your social network. Those closest to you, are what you become similar to. Surround yourself with people who uplift you, and who makes you happy and feel loved

Question for you: Have you heard about the Blue Zones before? If not, what do you take from this? Is there one area where you can start to work on it in your own life?

Read also: Simply Healthy Habits

Health

SIMPLE HEALTHY HABITS

Most of us are well aware of what to do to be healthier, the problem is actually doing it. Sometimes we tend to overthink ‘health’, when in all reality in order to be healthier, all we need is to implement some simple healthy habits. It’s all about going back to basics.

So today I want to share some simple healthy habits with you, which I’m pretty sure you already know about, but sometimes it’s just about getting reminded about the simple things in life.

Drink more water

Our bodies consist of around 60% of water, and our cells need water in order to function. Remember to drink plenty of water during the day to stay well-hydrated.

Eat more vegetables & whole foods

We can often overthink and complicate the concept of health, but one part of it is about getting way more veggies and whole foods into your body, and minimise the amount of processed food you put into your body. Remember the saying “you are what you eat?“. Every thing you put into your body either has the option to support your body and how it functions. It can either fuel your cells, and make your body work perfectly for you, or it can slow down everything and clog things up. I’m all about balance and enjoying life, but look at the majority of the food that you eat, and see if this does your body good.

Get a good amount of sleep

Sleep is SO important. And I guess you already know. Because haven’t we all tried having a bad night’s sleep, and then felt like a complete mess the next day and not had the energy to do anything? Sleep is vital for our health. Sleep is where the body relaxes, recovers and rebuilds. So don’t skip on sleep, it’s so important for your health and your mental state.

Move your body

Moving is essential for making things flow inside our bodies. If we don’t move, things stay stagnant. We need some circulation in our bodies for everything to function. Go for a walk, bike to work, take a yoga class. Make sure to move your body.

Breathe

Breathing is essential for humans. If we don’t breathe, we die. Yet, so many of us don’t fully breathe. We only breathe superficially. Just try to pay attention to how you breathe during the day. I know that when I am caught up in things, and feeling busy, my breath is almost none existent. Take a few minutes each day to fully breathe. Fill your lungs completely with air, and breathe it out. Feel your stomach and chest getting completely filled with fresh air.

Relax

Just as we can forget to breathe properly, many of us also forget to relax. I am guilty of this myself, because I always feel like I have a thousand things I want to work on. Whether that be house chores, wanting to catch up with friends and family, or working on my own projects. But as much as I want to do all these things, we all need to remember to unplug for some time each day. Remember to recharge yourself. Relax and just be, and you’ll find you have way more energy for all the other things you want to do.

Enjoy life

Health is way more than just the food we eat, the water we drink, and how much exercise and sleep we get. I look at health in a holistic way. If you are not happy, you can eat all the vegetables and exercise etc., and you will still not be healthy. Health is just as much about your mental state. So make sure to enjoy life. Do things you love. Journal and talk about things when you have a though time. Be okay with whatever you are feeling. Know that life is all about balance, and that in order to experience the highs we also need the lows. Take care of yourself and your mental health as much as you take care of your physical body.

Question for you: Do you tend to overthink ‘health’? Which one of these simple healthy habits can you focus more on the next week?

Read also: Epigenetics – You Have the Power over Your Own Life

Health

HOW TO CREATE A BETTER HOME ENVIRONMENT

We spend many hours in our home, and why come home to a space that does not make you feel good & happy? Here are some of my tips for how to create a better home environment.

Fresh air

Fresh air is one of the best tips to get a healthier home environment. Us humans we need to breathe, and we need to let air in and out. Think of your home in the same way. If you never let air out, the air inside your home gets filtered with dust, dirt from cooking etc. Do yourself a favour and open your windows for at least a few minutes every day and get some fresh air inside. This is especially good to do in your bedroom, since a colder bedroom with fresh air is also helping you to get a better sleep.

Plants Plants Plants

Plants are amazing, not only are they beautiful as decorations in your home, but they also help clean the air. NASA even made a study about the most purifying plants that helps to clean the air. I’m taking full advantage of the fact that plants are cleaning the air, so I’ve decorated my entire living room with lots of plants!

Surround yourself with things that lights you up

We spend many hours in our home, so why come home and not feel happy, uplifted or calm? If you come home everyday and just feel like ‘eh’, then why not change things? Sell the things you do not like. Paint a wall. Surround yourself with things that really makes you feel happy & home, and create a home environment that you just love. We get affected by our environment, not just our friends and families, but also our home – and this is something we can do something about. So create a space that makes you feel good!

Decluttering

In connection to creating a space that makes you feel good, it’s vital to mention decluttering. Too many of us, including myself from time to time, tend to pile things together, so it can become too chaotic and overwhelming. “Messy house equals messy mind” as the quote goes. If you are ever feeling too overwhelmed, try to declutter your space. Tidy up, throw things are (or donate to charity if they are in a fine state) that you don’t need or like any more. Getting a space cleared can clear your mind as well.

These were some of my tips for creating a better home environment, do you have any other good ones? Then please share them in the comments!

Are you happy with your home situation? Or is there any of the above things you think that you could start implementing that would make you feel happier about your home?

Read also: Create a Space You Love

Health

EPIGENETICS – YOU HAVE THE POWER OVER YOUR OWN LIFE

Your genes do not determine your life, how you live your life does! Today I want to talk about the concept of epigenetic, which is a concept that is getting more and more recognition today.

Earlier on we thought that genes affected our lives and how we were, which diseases we got etc. And they do to a point, because our bodies do carry the genes we’ve got from our mother / grandmother etc. However, more recent science have found that it is our lifestyle and our environment that affects whether the gene actually gets activated.

So if your grandmother had a specific disease, you might have inherited the gene to getting that disease. BUT, if you live differently from your grandmother, meaning that you; don’t eat the same food, live in a different environment, have another mindset, exercise more etc. compared to what your grandmother did, this means that the gene might not get activated.

You have the power over your own life

We have a lot more power over our own lives than we have previously thought. Epigenetic is about how signals from our surroundings modifies and regulates the genes activities. Our genes are constantly getting recreated as a reaction to our experiences in life.

Epigenetic = means ‘next to the genes’

Perhaps diabetes runs in your family, but maybe it is due to the overload of processed food and lack of exercise. So know that you can change that. Your genes do not determine how your life is going to be like, you can change the environment for your genes and make sure they do not get activated. Eat an abundance of vegetables, move your body, spend time doing what you love and you create an entirely different environment for your genes, and your life will unfold in another way!

All of this is also connected to fx how you can change your gut health, your micro biome, by changing the food you eat and the amount of movement you do in your daily life. If you want to learn more about this, you can read the post I’ve written about that here.

Sources

Fra genetik til epigenetik
Epigenetikken styrer vores DNA’s opførsel
Intelligente Celler – Bruce Lipton

Food Health

GUT HEALTH – GOOD & BAD BACTERIA

In recent years scientists have started to learn much more about the gut and how important the state of the gut is for our overall health. Today I want to share what you can do to get a healthier gut, as well as an overall healthier body.

“All disease begins in the gut” – Hippocrates

In the gut we have our ‘micro biome’. Microbiome refers to our collection of microbes and their genes. Your micro biome consists of an environment of bacteria. Bacteria are not just bad, more than 95% of the world’s bacteria are harmless to humans, many are actually extremely beneficial. But in order to have a healthy micro biome, we need an overweight of the ‘good bacteria’, otherwise you can get bacteria overgrowth (‘bad bacteria’) which can affect your micro biome, gut, digestive system and your entire body – including your skin. 2/3 of the immune system is located in the gut, and 99% of bacteria are found in the gut.


Change your micro biome by changing the food you eat

The good news is, that you can change your micro biome by changing the food you eat. With everything you put into your body, you have a change of feeding either the good or the bad bacteria. The good bacteria needs greens, vegetables, fibers to survive, whereas the bad bacteria needs processed foods and sugar.

But, food is not the only thing affecting our gut health. Also things such as getting enough sleep, exercising, relaxing is beneficial for our good bacteria. Whereas stress, lack of sleep and exercise, too harsh cleaning products and pesticides kills the good bacteria.


“Almost nothing influences our gut bacteria as much as the food we eat”
– Gut – Giulia Enders


How to get a healthier micro biome?

  • Eat a diet high in fiber, this is good for your digestion (fruits, vegetables, especially green ones like kale, cabbage, broccoli, quinoa, oats)
  • Avoid a too sterile environment, too harsh cleaning products
  • Relax. Stress allows for more bad bacteria to survive in the gut
  • Go for organic food, avoid pesticides
  • Eat probiotic foods regularly (sauerkraut, kombucha, miso soup, kimchi), you can also take a probiotic supplement to get more good bacteria to your gut
  • Eat prebiotics even more often (artichoke, asparagus, bananas, garlic, onion, parsnips, wholegrain, rye, oats, leeks)
  • Eat healthy fats; avocados, nuts, seeds
  • Exercise regularly
  • Get a good amount of sleep each night
  • *Extra Tips for mothers
  • If possible, giving a vaginal birth is the best. This way the child gets a protective layer of bacteria which gives it a healthy gut from the beginning of life
  • Another good idea for moms is to breastfeed for a long time, this gives lots of good bacteria to your newborn

Sources:

– Brain Maker – David Perlmutter
– The Beauty of Dirty Skin – Whitney Bowe
– Gut – Giulia Enders

Health Holistic & Spiritual living

3 PRACTICES TO HELP YOU RELAX & TUNE INTO YOURSELF

Sometimes we can become very overwhelmed and feeling stressed by having too many things going on. At these points in time, it can be very helpful to have some practices to help you relax & tune into yourself, which can help calm your mind and nervous system. So today I want to share 3 of these practices with you, which I personally use to help to tune into myself, relax and calm my mind.

Yoga

Yoga is an amazing way to help you to tune into yourself. Sometimes we spend too much time in our head, worrying, stressing, overthinking etc. And then it can be so helpful to come from our heads and into our bodies instead. Yoga is a form of practice which can definitely help you to connect your mind and body, and to help you calm down and help you to tune more into yourself.

If you want to calm down I can recommend some more restorative yoga, or Yin Yoga, which are very calming practices. However, sometimes moving your body some more can be exactly what you need, and when that is the case, you can look into trying some Hatha or Vinyasa yoga.

Meditation

One of the easiest ways to tune into yourself is to meditate. You can literally meditate wherever you are. All you need to do is to close your eyes and breathe and just let your thoughts come and go. Just focus on your breath, tune into yourself and relax. You can also practice mindfulness, which is being present wherever you are – whether that be doing the dishes, cleaning the house, driving in train or anything else. Just be present, breathe and be where you are.

Be in Nature

Sometimes, one of the best ways to relax and tune into yourself, is to go for a walk, or just be, in nature. Just feeling the sun on your skin, feeling the fresh air in your hair, listening to the birds sing, feeling the ground beneath you. Just getting grounded and being present in the now.

Do you have any practices that always help you to relax & tune into yourself? Feel free to share them in the comments, and let us all inspire each other.