1. GOOD NIGHT SLEEP
We all know it too well. Due to all the stress of everyday life and the attempt to reconcile work, family and free time, we often forget to sleep (enough). The importance of sleep and especially how important it is to sleep at least 7-9 hours a day has been proven in more than one study and documented by the National Sleep Foundation. Of course, the amount of sleep needed varies from person to person, as well as from age to age.
Why do we have to sleep at all?
While you sleep, your mind and body are relieved. Sleep is a basic need and indispensable. According to Planet-Wissen, the pineal gland in the brain is responsible for signaling to the body that we need a break by releasing melatonin. The most important are the REM and deep sleep phases. REM stands for Rapid Eye Movement, a phase of sleep in which our brain works at full speed, comparable to the waking state and we therefore dream clearly and vividly. Many sleep researchers assume that in the REM phase, primarily emotional sensory impressions, but also information, are processed. The deep sleep phase is the phase of deepest physical relaxation. The world reports that too little sleep can massively impair a person's performance, attention and cognitive abilities. In general, sleep deprivation can lead to a higher risk of obesity, type 2 diabetes and increased mortality. Scientists from the University of Bonn and King's College London have discovered that schizophrenic symptoms can be caused after just 24 hours without sleep. But too much sleep can also have health risks.
It is always best to listen to your own body and the signals it sends out. A routine helps to find a good rhythm. Heartbeat, breathing and digestion: These and most other processes in our body follow a natural rhythm. It is controlled by our internal clock. It is essentially subject to the alternation of day and night – and thus brightness and darkness. Chronobiology, the study of our temporal processes, calls this the circadian rhythm. If this gets out of step, the problems are not long in coming. Where they make themselves felt most quickly is in the digestive system.
Specifically scheduled breaks are extremely important for our health! Everyone deals with occasionalstress, from work deadlines to the morning commute. But when we have serious, hard-to-manage stress, you may have noticed that your digestive system is out of whack. Stress has a negative effect on our health and it is therefore important to relax more often and take targeted breaks at different moments. But when and how long should breaks be taken so that they can have a positive effect on our health and how should they be designed? Not every person needs a break at the same time, which speaks for self-determined breaks. In order to be able to really recover during the break, it is particularly important to distance yourself mentally from the work task. Active breaks are recommended for sedentary activities in order to activate the entire body. Passive breaks by eating food during physical exertion ensure that the body and especially the brain are supplied with energy. At workplaces with a high level of screen activity, it is also important to carry out another visual task during the break, e.g.B Looking into the distance relaxes the eyes. Self-imposed breaks are particularly important for people with irritable bowel. Emotional stress triggers the symptoms in 60% of women and 40% of men with irritable bowel syndrome. The reason seems to be the increased release of the adrenocorticotropic hormone (ACTH), corticotropin releasing factor (CRF) and noradrenaline (hormone that increases blood pressure). The secretion in turn activates mast cells and enterochromaffin cells (EC cells) and ultimately alters gut motility. Which means something like that the intestinal activity is disturbed. It can either be elevated and in this case diarrhea occurs - or it is reduced and constipation is the result. The only things that currently help here are avoidance of stress and conscious relaxation exercises/breaks.
It's the start of a new year, and after a few weeks, many of us are ready to get back on track with our health goals. Especially after the feast. You've probably come across the term "detoxification" before. Initially, toxins are released and some withdrawal symptoms such as headaches, irritability or mood swings may occur. This is perfectly normal and often a result of declining caffeine, sugar and gluten. Many think that feeding on green juice and air is the only way to flush out unwanted toxins and zero out the digestive system. But this is not the case. We have the right tips for a successful 1-week detox. By the end of the week you will have better mental clarity, a surge in energy and any symptoms of imbalance will be greatly improved. To make it easier for you, the following small rules will help you:
3.1 Liquid meals
Reduce solid meals and replace them with 1-2 liquid meals. Because the digestive system can digest liquid food more easily and needs less energy to do so. The remaining energy can thus be used for detoxification.
3.2 The 12-hour rule
If we eat and snack constantly throughout the day, the digestive system never gets a break. During detox, it's best to avoid snacking. Meals should have a healthy balance of filling fats and proteins. It's also beneficial to make sure you don't eat anything between your last meal of the day and your first meal in the morning. This is also called the 12-hour rule. So if you have soup for dinner at 7 p.m., you wait until 7 a.m. to drink a smoothie.
The best thing to do is to slow down a little and avoid alcohol the week before. Find out about recipes that contain vitamins, or, for example, balanced vegan dishes and take your time to shop for everything.
Detoxification is most efficient when the inner and outer body work in unison. This means that detoxification is a combination of nutrition and the cycles of the body - for example, you sweat more, the dead skin cells are renewed and you go to the toilet more regularly.
3.5 Sustainable Living
Fill your shopping cart with nutritious options. Brown and wild rice, lentils, quinoa, nuts, coconut milk, sea vegetables + seaweed, seeds, extra virgin olive oil, herbs, spices and even chocolate (high in cocoa ).
3.6 Foods to avoid
First and foremost, and for obvious reasons, alcohol and added sugars topped the hit list. On the other hand, you should also avoid the following foods: coffee, dairy products, gluten, soy, eggs, nightshade plants (tomatoes, peppers, aubergines and white potatoes), meat products, rapeseed oil and all ready-made salad dressings, dips and spreads that contain added sugar.
Pre- and probiotics are essential components to keep your gut happy and your immune system healthy. Around 500 different types of bacteria are resident in the gastrointestinal tract at any given time. Scientists recommend an optimal balance of 85% "good" bacteria versus 15% "other" bacteria for best results. Pre- and probiotics greatly simplify the attainment and maintenance of this level.
Our bodies do wondrous things when we sleep, so make sure you get enough of them. It can only regenerate properly in moments of rest, so that all other processes work well and there is enough energy - even for detoxification.