healthy nutrition

Cell protection by healthy sleep and healthy nutrition

1. October 2018 von Redaktion Leave a Comment

A healthy human organism consists of about 70 trillion cells. Each single cell is a biochemical “miracle of nature”. Each second, a variety of metabolic processes take place. The body cells are the key to health and well-being. They determine immune response, performance, metabolic processes and psyche.

Our body cells need best possible protection lifelong. A healthy life style with regular exercise, varied nutrition as well as sufficient healthy sleep provide the best basis.

Free radicals – attacker of cells

Free radicals are both: they support health and are a health hazard at the same time. They result from metabolic processes and exist in the entire organism in molecular form. Free radicals lack an electron what makes them highly instable. They permanently strive to balance this instability by replacing the missing electron by snatching it from an intact molecule.

The immune system uses the free radicals in its fight against pathogens. But, once they get out of hand they are a hazard for the health of our cells. A body cell is attacked by free radicals approximately 10,000 times per day. Assumingly, this process is responsible for natural ageing.

Oxidative stress

The negative effects of free radicals can be contained by reactive molecules like antioxidants. They pass an electron to the free radical and therewith prevent from a damage of body own cells. Once the balance between free radicals and radical catchers is disturbed it is called oxidative stress. When too much free radicals circulate in the body the risk for cancer, Alzheimer’s, diabetes or cardiovascular diseases increases.

In this day and age there are many oxidative stress enhancing factors:

too few sleep
unhealthy sleep hygiene
stress
permanent food intake
unhealthy eating habits
too much alcohol, medication intake
pollution
lack of light or too much sunlight

Cell protection by restful sleep and healthy nutrition

Antioxidants mainly are absorbed by nutrition. Among the best-known antioxidants are copper, iron, selenium, manganese, zinc, vitamins B2, C and E as well as secondary phytochemicals. A healthy and natural eating behavior supplies the body with sufficient antioxidants.

The sleeping hormone melatonin, too, has antioxidative effects. Sufficient healthy sleep in a dark and electromagnetic-free surrounding therefore supports reduction of oxidative stress. Furthermore, during sleep our metabolism is resting, too. Hence, production of free radicals is reduced.

To sum up: A healthy lifestyle is a decisive factor to limit free radicals, to slow down ageing and to protect our organism from diseases.

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Natural sleeping pills and sleeping aids

15. December 2016 von Redaktion Leave a Comment

More and more people suffer under sleep disturbances, besides disturbances to fall asleep and sleeping through disturbances there are other reasons: sleep apnoea, restless-legs-syndrome or teeth grinding. This throws off the sleep-wake-rhythm and this might have serious consequences for the health for people concerned.

Reaching for chemical sleeping pills has become very common. Worldwide, sleeping pills belong to the most common medications. But, chemical sleep may not become normal – out of this reason, more and more people concerned look for natural sleeping aids. Sleep disturbances are manifold and need to be clarified with your doctor.

Natural sleeping aid

An often forgotten but nonetheless basic pre-condition for healthy sleep is the proper bed, furnished with natural materials. Because, no one prefers sleeping in a chemical plant when he has the possibility to sleep in nature. Especially sheep wool made products have a soothing and relaxing effect on the vegetative nervous system of a sleeping person. Furthermore, they optimally regulate the humidity and warmth during the night and care for a pleasant and harmonic bedding climate. A bed-frame made of aromatic pine-wood for example gives your bedroom a natural atmosphere of a forest.

Sport, a healthy nutrition as well as sufficient natural water count to best supporters of sleep as well. Besides calming herbal teas a glass of warm milk with honey or an apple sauce support falling asleep. The apple peel also has a soothing effect and supports sleep. It’s no coincidence that the apple is a symbol for vitality and health. Besides its calming effect it also helps digestion, stabilizes the sensitive intestinal flora and strengthens the immune system.

Recipe for a tea made of apples

Cut a non-peeled and well washed apple into pieces and pour over half a liter of hot water. Let it brew for one hour. Like this, the valuable ingredients of the apple can develop perfectly. If you want, add two spoons of honey and enjoy your freshly brewed apple tea.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @fotolia

Ouch! My back hurts!

25. October 2016 von Redaktion Leave a Comment

Have you already had to say this once? Don’t worry, you’re in good company! Almost 80 % of all people in industrial countries suffer under back problems. In many cases the pain is chronically and this is a massive impairment of everyday life. Especially concerned are overweight people. In the last few years the frequency of affected persons almost doubled.

Is the cause found in the brain?

Scientists of the University Clinic of Jena, Germany, (UKJ) conducted a study to whether chronical pain induces neurochemical as well as functional permanent alterations in the brain and how they can be relieved resp. influenced by pain therapy. Most of the time, pain in the head or in the back is responsible for a permanent, chronic pain. Comparisons of two magnetic resonance imaging (MRT) of healthy people as well as of pain patients in the period of four weeks will give some clue.

What to do about back pain?

If you suffer under back pain only once in a while you can help yourself with some small exercises and actions. But, when suffering under chronical back pain it is advisable to seek medical advice resp. to consult a therapist. When the back is only pinching once in a while often things like heat therapies, massages, exercises or a proper sleeping underlay are easing the complaints. Also, it is advisable to care for proper and back-friendly lifting and transportation of heavy weights. A healthy nutrition with sufficient fibers and nutrients is also important for a healthy back.

Healthy and vital nutrition

The influence of healthy nutrition on our sleep often is underestimated. Especially an abundant supply of water works wonders. Not only because vertebral bodies consist to 25 % of water but also because the human organism needs water to transport nutrients per diffusion and to supply the intervertebral discs with these nutrients. Besides water, calcium is essential for the human being. Calcium is an important nutrient for a healthy bone formation and furthermore prevents osteoporosis. In combination with phosphor calcium serves bone formation. Calcium and phosphor are especially found in dairy products, almonds, sesame and green vegetables like spinach or rocket salad. Furthermore, lettuce and broccoli supply magnesium and boron. Boron supports the storage of magnesium, calcium and phosphor in the bones.

Exercises for the back

Strengthening of the spine prevents from pain in the back. Simple exercises that are repeated daily perfectly contribute. Most of the time, the exercises are easily integrated in office life and are a lovely change to desk work. Now, sit on a chair, put your arms straight above your head and slightly tilt forward. For 30 seconds, move your arms as fast as possible about a forearm length up and down (similar to a hacking motion). Take care that your spine remains stretched. This exercise can also be done with some light weight like for example filled water bottles. Be sure, that your muscles, tendons and ligaments are warmed up.

Sleeping underlay

Often, complaints in the back can be prevented by changing to the proper bed- and sleeping-system. An orthopedic backing of the spine is essential. Only when the spine is sufficiently supported any complaints can be prevented. A cramped posture due to an insufficient mattress or slat frame not only leads to inconvenient tensions but also to possible malpositions. Besides an orthopedic bed it is advisable to care for a proper pillow. This will perfectly support the sensible musculature in the neck.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @fotolia

Misconceptions about sleep

22. August 2016 von Redaktion Leave a Comment

Sleep is a very complex topic. Its mysteries are not completely solved yet. But, common sayings or well-meant old fashioned advice can be heard again and again. Often they turned out to be misconceptions. Get to know more about these:

Eight hours of sleep are the norm:
The sleep need of every individual is different since it is genetically caused. Some need more sleep, some less. But, not only sleep duration is important – sleeping quality is as well. Our lifestyle (use of caffeine, alcohol, nutrition, exercise, relaxation etc.) and personal habits have a huge impact on both.
After a night of few sleep you have to sleep longer the following night:
It’s impossible to pay back a huge sleep debt at once. An example: you had too few sleep two nights in a row. The next night, you surely won’t be able to sleep 14 or 16 hours. If you want to pay back your sleep debt, try to go to bed earlier than normally – and this for several nights.
Sports and exercise before going to bed make tired. You are going to sleep better:
Here, the time of day is playing an important role. Since physical exercise is activating your circulatory which makes falling asleep hard, doing sports early in the day is better than late in the evening. If your daily schedule is not compatible with this, sports in the early hours of the evening is ok. A comfortable walk is suitable and perfect at any time of the day.
You are tired after lunch because all the blood is needed for digestion:
A short power nap at lunch time is beneficial for your health in any case, but not because all of your blood is in your stomach. A power nap increases concentration and performance, the stress level Summed up, a power nap is refreshing, relaxing and supports a balanced psyche.
The only proper way for sleeping is to sleep through:
In times past it was common to sleep in two shifts. Only our modern way of living interfered with this habit.
Some people state that they are able to sleep at any place even on the floor:
Even if they are able to sleep on the floor, sleeping quality clearly suffers. A good sleeping quality is an essential precondition for healthy sleep.

Did you wonder whether counting sleep supports falling asleep – or is this a myth just as well? Learn here more about it.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Fountain of youth effect for your skin

19. August 2016 von Redaktion Leave a Comment

Chronobiologic processes during the night are responsible for the fact that our skin looks young and radiant the next morning, of course only when we had sufficient and restful sleep. Our inner clock regulates regeneration and repair of the skin cells. Hormones which are mainly released during night are playing a decisive role.

One of the most important hormones is the sleeping-, regulating- and protective hormone melatonin which is produced in the pineal gland. Melatonin is the best radical catcher (50 times more effective than vitamin C) and the best “skin protection” there is. Melatonin is not only able to protect our skin from damages in the DNA but also to repair these damages during sleep. But, we also do need melatonin to be able to fall asleep and to sleep through. It also stimulates the growth of fibroblasts – main components of the connective tissue.

The happy hormone serotonin is a precursor of melatonin. Therefore it is important to have enough serotonin – sufficient movement in sunlight and healthy nutrition support serotonin production. Electromagnetic pollution and too much light inhibit melatonin production. To give our skin a healthy, natural and beautiful look it is important that we care for enough serotonin as well as melatonin.

The next important hormone is the growth hormone somatropin. It also is known as “anti-aging-hormone” and is responsible for cell repair. Somatropin supports the body to repair damaged cells and skin tissue and is especially released during deep sleep. In young years somatropin also is responsible for longitudinal growth. Healthy nutrition, sleep duration and sleeping quality are important for an optimal release. Only then somatropin can fully develop and lead to a better skin.

Furthermore, the thyroid hormone is important for our skin. The hormone is produced in the hypophysis – especially too few thyroid hormones lead to sleep disturbances and to pasty swellings of the subcutaneous tissue.

Persistent lack of sleep is visible. The skin is pale, wrinkled and sagging. Furthermore the elasticity and resistance of the skin decrease but the ageing process increases.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.