Resources
How do you recognize a melatonin deficiency?
Only with enough restful sleep will you have the strength to achieve all your goals. If you do not reach the required level of your sleep hormone due to a melatonin deficiency, this can prevent you from rising above yourself in the long term. Read all about how to detect and correct a melatonin deficiency here. How do you recognize a melatonin deficiency? Sleep is one of the most important factors when it comes to improving your performance and concentration. Your sleep is heavily dependent on your sleep hormone melatonin. If there is a deficiency, this can result in signs of restlessness [1] [2], a poor stress response, insomnia and waking up too early in the morning. Try our SLEEP products now What causes can a melatonin deficiency have? Why your melatonin level is not at the level you need for a quiet night can have individual reasons. Often, however, the imbalance can be attributed to lifestyle. What you can do to avoid developing a melatonin deficiency in the first place is explained below. Are certain groups of people particularly frequently affected by a melatonin deficiency? The causes of a melatonin deficiency can be different. The following factors can play a role: Blue light in the evening [4]: Artificial light with a high blue light component (460-480 nm wavelength) reduces the release of melatonin. Especially the light from smartphones, computers, and televisions can, therefore, contribute to a melatonin deficiency. Time changeover/jetlag [3]: Flying through different time zones or even the annual changeover of summer and winter time can measure up your biorhythm. The production of melatonin is only slowly re-synchronized and adapted to the new time. Shift work: Frequent switching between different working hours (sometimes early, sometimes late) can unbalance the biorhythm. Caffeine: If you consume caffeinated beverages such as coffee, tea, or energy drinks too late in the day, the caffeine contained in them can affect the production of melatonin. Caffeine has a half-life of about four hours (the time your body needs to excrete 50 percent of the caffeine). Therefore, it is recommended to enjoy such drinks only in the morning. Alcohol: Alcohol has an unfavorable influence on your biorhythm. Alcohol also seems to make you more sensitive to external stimuli and makes you sleep worse overall [5]. Age: From the age of 40, your body produces only 60% of the amount of melatonin compared to the youth. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} What are the possible signs of a melatonin deficiency? The signs of a melatonin deficiency can be very different and are often so unspecific that it is not immediately clear whether a deficiency or another cause is responsible for it. In general, if you often feel restless and unrecovered in the morning, this could be a sign of insufficient sleep, possibly caused by a melatonin deficiency. How can a melatonin deficiency be detected? Your melatonin level can be determined by saliva tests. Your blood is not necessary for this, which makes the test quite relaxed. Can a melatonin deficiency be detected with a test? With the help of various examination protocols, you can determine whether you have a melatonin deficiency or are in the green zone. A melatonin test can also be carried out easily at home using various melatonin test sets. The sample is then sent to a laboratory and you can see the results online within a few days. In this way, you can find out whether you actually have a melatonin deficiency. Alternatively, in case of doubt, a sleep physician is, of course, available to help you. What effects can a melatonin deficiency have? Melatonin is your sleep hormone. Accordingly, the symptoms of melatonin deficiency are mainly related to your sleep and fatigue. Typical consequences of a melatonin deficiency could be Concentration problems and brain fog Daytime Tiredness Reduce stress in road traffic Chronic exhaustion How to remedy the melatonin deficiency One thing first: You cannot swallow a healthy lifestyle like a supplement and then everything will be fine. Melatonin supplements can support you, but they are no substitute for restful sleep and should be combined with good sleep hygiene. If you lead a balanced, conscious, and healthy lifestyle and have a relaxed relationship with stress, you will rarely experience a melatonin deficiency. However, as everyday life is not always perfect, here are some valuable tips for healthy sleep hygiene: Avoid artificial light after sunset by installing a blue blocker app on your smartphone, for example, Twilight for Android & Night Shift for iPhone. For the computer the app F.Lux is suitable. The best way to protect yourself in the evening is to wear blue blocker glasses. Your bedroom should be prepared for an undisturbed night. Fresh and cool air lets you sleep optimally. Dark curtains block out the bright daylight in the morning so that you are not woken too early. Regular bedtime has an influence on the synchronization of your biorhythm. Therefore, try to adopt a routine that suits your needs. Conclude your working day with a short diary entry: What are you thankful for and why was it a beautiful day? This keeps your motivation up and reduces stress. {{widget type="egproducts/list_productbyid2" product_id="154" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} Make it easier to fall asleep with SLEEP melatonin capsules You want to support your sleep in the evening, even though you may not have a melatonin deficiency? Thanks to SLEEP with melatonin you finally fall asleep faster. 1-2 capsules before bedtime can be enough to help you get to rest more quickly in the evening so that you are fit again in the morning for all tasks of the day. SLEEP melatonin spray for your individual melatonin dosage If capsules are not for you, then SLEEP MELATONIN SPRAY your best alternative. The spray is quickly absorbed through the oral mucosa. 8 sprays correspond to the same dosage as two capsules of SLEEP (1 mg melatonin). You can also dose the spray individually. Your Take-Home Message: Your sleep is dependent on your sleep hormone melatonin. If melatonin is not available in sufficient quantities, ie if you suffer from a melatonin deficiency, signs of restlessness and poor sleep can occur. Avoid artificial, blue light in the evening, finish the working day mentally, and reduce alcohol in the evening to a minimum to support your sleep. Try our SLEEP products now INDIVIDUAL CERTIFICATES: [1] Sun H.; Gusdon, AM et al. (2016) Current opinion in Lipidology. Vol. 27, No. 4, p. 408-413. Effects of melatonin on cardiovascular diseases: progress in the past year. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947538/ ] [2] Zukiswa, J.; Lecour, S. (2018) Frontiers in Physiology. Vol. 9, p. 528, Cardiovascular Benefits of Dietary Melatonin: A Myth or a Reality?. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5967231/ ] [3] Erren, T.C.; Falaturi, P. (2010) Deutsches Ärzteblatt international. Vol. 107, No. 38, p. 657-662, Shift work and cancer: the evidence and the challenge. [ https://www.ncbi.nlm.nih.gov/pubmed/20953253 ] [4] West, K.E.; Jablonski, BW (2011) Journal of applied physiology, Vol. 110, No. 3, p. 619-626, Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. [ https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009 ] [5] Udoh US.; Valcin, YES. et al. (2015) Biomolecules, Vol. 5, No. 4, p. 2504-2537, The Molecular Circadian Clock and Alcohol-Induced Liver Injury. [ https://www.mdpi.com/2218-273X/5/4/2504 ] Remember Remember
Lire l'article
The amino acid L-tryptophan - responsible for your well-being
Ever heard of L-tryptophan? Probably not, although this amino acid is extremely important for your well-being. Various factors, such as stress and an unhealthy diet, have a negative impact on L-tryptophan and are therefore the reason for negative mood. In this article, you will see how exactly the amino acid works in your body and if your needs are actually met. How L-tryptophan works as a natural mood enhancer L-tryptophan is fascinating because it is rarely found in food, but at the same time takes over many important tasks in your body and metabolism. The amino acid is particularly important for one thing: it is the building block for releasing the happy hormone "serotonin". This means that L-tryptophan directly influences your mood. Thus, the better you are supplied with the amino acid L-tryptophan, the higher your levels of serotonin, and the better your mood will be. Are you interested in the happy hormone serotonin? Then we have summarized everything important and exciting for you here . The improved supply of L-tryptophan and therefore the increase of your serotonin level can do even more good. A study at the Neurobehavioral Research Laboratory in San Antonio, Texas has now been able to bring a shortage of L-tryptophan in connection with a variety of other mental and physical health problems. Researchers have found out that L-tryptophan not only helps against mood swings but also against insomnia, stress and reduced memory performance.¹ Because L-tryptophan is in a sense, the precursor to the formation of serotonin, the body needs serotonin to form the sleep hormone melatonin at night. Thus, a deficiency of L-tryptophan is not only associated with a lack of serotonin and a worsening of your mood, but also with the so important sleep hormone, which regulates your sleep and ensures relaxation. If you sleep badly, your stress level increases, you lack energy for the day, and you find it difficult to concentrate. If you suffer from bad well-being, decreased memory performance, and insomnia, this may be an indication of a lack of L-tryptophan. The good news: Even a small increase in the amino acid ensures improvement. Take-Home Message #1: L-tryptophan is essential for the body and building materials for the happy hormone serotonin and the sleep hormone melatonin. If too little of the neurotransmitter is available, it leads to reduced well-being. The key role of L-tryptophan By increasing your level of serotonin naturally through the amino acid L-tryptophan, it can have a positive influence on various factors in relation to the mind and body. We have summarized the three most important ones here. 1. L-tryptophan and mood swings A study by Washington University has dealt with the relationship between depression and serotonin and has now been able to show that a low level of serotonin is a major reason for mood swings and poor well-being.² Similar to the functionality of antidepressants, serotonin levels in the brain are increased. If there is too little serotonin present in the brain, which acts as a chemical neurotransmitter, then impulse conduction between neurons no longer functions correctly. The so-called serotonin reuptake inhibitors (SSRIs) increase the concentration of serotonin again. Unfortunately, serotonin cannot be absorbed as a "building material" that easily, but can only be increased through additional L-tryptophan. Therefore, you should ensure that your brain has sufficient L-tryptophan. 2. L-tryptophan and decreased memory performance Low tryptophan levels can lead to both long-term, and short-term reduced memory performance and affect other cognitive functions. A study by the University of Bordeaux found out that tryptophan improved memory in both healthy adults and adults with memory loss.³ The principle is similar to the positive effect of tryptophan on mood. If there is too little amino acid available in the brain, then a lack of neurotransmitters will develop in the brain. You are mentally blocked, as it was because the stimulus transmission of information no longer functions properly. 3. L-tryptophan and insomnia As already mentioned, L-tryptophan is also an important component of the sleep hormone melatonin. It is therefore just as essential as the happy hormone serotonin. If there is too little L-tryptophan present, this can lead to insomnia. Increasing the amino acid may help you go back to sleep faster, help you sleep longer in total, and help you wake up less during the night. According to recent findings, L-tryptophan promotes your restful sleep by keeping serotonin levels almost unchanged during the day, so enough melatonin can be built up when falling asleep at night. Take-Home Message #2: L-tryptophan plays a key role in your overall well-being. If you do not have enough supply of the amino acid, it can cause mood swings, decreased memory performance, and insomnia. These foods have the highest proportion of L-tryptophan If you keep a balanced diet, you will have a daily input of about 3.5 to 6 mg of tryptophan in your diet. However, each person has individual requirements. Because of this, it is recommended to incorporate as many foods with a high content of L-tryptophan into your own diet in time to prevent a possible shortage. Tryptophan is not free in foods but is always bound to proteins. Therefore, animal and vegetarian foods such as eggs, meat, cheese, fish, beans, or seeds have an extremely high protein content and are thus good for your tryptophan intake. With the preparation of these foods, you do not have to pay attention to anything special, because the amino acid is heat-resistant and not water-soluble (with the preparation of these foods, you do not have to pay attention to anything special, because the amino acid is heat-resistant. Because of the lipophilic character of the amino acid, it is beneficial to take in those foods together with some fat or oil). Here is an overview of foods with the highest tryptophan content: - Eggs - Spirulina/algae - Fish - Poultry, beef, lamb - Dairy products of all kinds (yogurt, cheese, etc.) - Sesame, walnuts, cashews - Oats, quinoa, brown rice - Tomatoes - Bananas Take-Home Message #3: L-tryptophan can be readily easily absorbed through food. The amino acid can be found especially in foods containing protein. L-tryptophan is by the way also an ingredient in our BRAINEFFECT MOOD . Studies 1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/ 2. https://source.wustl.edu/2002/01/low-serotoninreceptor-levels-linked-to-depression/ 3. http://www.tandfonline.com/doi/abs/10.3109/07853890008998828 {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember Remember
Lire l'article
Stress Management - Tips & Tricks
Stress Management - Tips & Tricks Learn how to handle stress and how to actively avoid & prevent it in the future. The Truth About Stress Management No matter what you have heard or how many self-help books you have read, you cannot eliminate stress in a minute of meditation each day! We all know stress. It is what motivates us to function in life. Without it, we couldn't survive. However, there is a point where normal stress ends and the associated problems begin. This is when stress management becomes necessary in order to protect both mental and physical well-being. Go to the US National Library of Medicine to learn more about the serious effects of stress. Having too much to deal with can cause you to experience too much stress. Often, you may not even realize what is causing you to feel stress until you feel the sense of relief that comes when the cause is no longer an issue. In order to use stress management, you must first identify the source of your stress. Effective Stress Management Depends on the Type of Stress You Have Stress is your body's way of responding to the demands that are placed on you. There are two different types of stress. Acute stress is a type of stress that is triggered when something new is the cause while that which results from an ongoing issue is chronic stress. The fight-or-flight response that is the body's instant response to a threat is the same thing as acute stress. While this type of stress occurs when you have an accident on your way home from work, it is also the type of stress that your body feels when you ride on a roller coaster. Stress management isn't something you normally have to consider with this type of stress. Acute stress happens instantly and then it is over. There are instances, however, where it can cause such an intense reaction that it can lead to mental or physical problems. Chronic stress is a different issue overall. It is the type of stress that builds up and overwhelms your mind and your body. Without stress management, chronic stress can cause illness including headaches and sleep disorders as well as more serious conditions. For Stress Management, Determine what is Stressing You Out You can't fix a problem if you don't know what it is and you can't use stress management without knowing what you are managing. It may help you to make a list of the things that are causing you to stress. Include things that you consider obstacles or worries. While some of these are likely outside issues or events and situations that are happening in your life. Major life changes are included in this category such as moving, getting married or divorced, having a baby, or a serious illness. Stress management techniques for these types of stressors include managing your lifestyle by eating healthy, getting plenty of exercise, and getting the required amount of sleep. Improving your organizational skills to help you manage your time and responsibilities can also be effective methods of stress management. Other types of stress are those which you cause yourself. Phobias can cause stress by causing you to worry about having to face your fears. Another self-induced stressor includes predicting an unhappy outcome to a future event such as considering what the result of a medical test will be, how a job interview will go, or whether a party you are hosting will be a success. Using Stress Management Once you have identified what is causing your stress, it is time to put stress management to work for you. It is important to understand that you can only improve the way you handle, or “manage”, stress. It isn't possible to eliminate it or you couldn't survive and function. Different people respond to stressful situations in different ways. Overeating is a common response to stressful situations and so is getting angry, becoming depressed, or indulging in smoking or drinking. Simple steps in stress management Once you know the source of your stress, cut back on your responsibilities if at all possible. Delegate authority at work and at home. Get organized and be prepared for what is ahead of you. Determine what you want from each event and leave room for things to go wrong. For instance, if you have an important meeting at 8 am, don't go in at the last minute. Consider the traffic that might keep you from getting there on time and leave early enough “just in case”. Find something that you enjoy and which relaxes you and set aside time for it each day. If that means reading a book by your favorite author for fifteen minutes in the evening, then do that. If you start walking around the block for thirty minutes at lunch, go for it! Find the activity that makes you feel calm and relaxed and give yourself permission to enjoy it. Get enough sleep. Just because you are in the habit of sleeping for six hours doesn't mean that's enough. If following the stress management techniques don't work, don't be afraid to ask for professional help. Make sure you get all the nutrients your body needs! If - like many people - you cannot achieve this through your diet, think about supplementing your diet. It can have a greater impact than you'd imagine! Stress management is important because stress doesn't go away on its own. Don't ignore stress; take control so that you won't pay the price with poor health !
Lire l'article
Home Office: How to optimize your remote day
Home Office - this is the current motto in many German companies. Because: Avoiding social contacts and keeping your distance is currently the be-all and end-all. No matter whether you are a newcomer or an experienced remote worker, everyone faces one or the other challenge within their own four walls. Distractions lurk everywhere, it is often difficult to switch off and productivity quickly turns into procrastination. Are you also part of the Home Office team? Then find out here how you manage not to lose your focus and make the best of your time in the home office. Table of Contents Conditioning Productivity instead of procrastination Take time for breaks Conclusion Sources The good news first: according to a study by Stanford University, productivity in the home increases by 13%. [1] So take the chance and feel really satisfied at home at the end of your working day. That's the way to do it: 1. Conditioning Don't start your day in the home office any differently than you start it in the office. That means get out of your pajamas and off the couch. Your brain works with conditioning and can use external stimuli to trigger specific reactions. Make use of this and condition yourself! While jogging pants and couch signal relaxation, a tidy workplace can help you switch to work mode more quickly. 2. Productivity instead of procrastination Self-discipline No matter whether you are doing the laundry or washing the dishes - home office often tempts you to do the household quickly or to do other important tasks at the same time. Here you have to discipline yourself. How do you do it? Establish routines and start every morning by planning your day, with Single Tasking as the keyword: Write down all tasks, prioritize them and work through them one by one. No mix and match! This way you keep your focus, stay in flow and you'll have done more at the end of the day. Good organization as the key to productivity With these tools and hacks we have inherited from us, you can work through your to-do list of the day and go home with a good feeling. Let the games begin! Use a project management software You make sure that everyone on your team knows where you stand in a project. That way the team spirit rises. As an example of such software, ASANA Eat the Frog principle Do the unpleasant tasks first. That way you stay highly motivated and full of energy for the rest of your day. Use your diary for deep work Plan fixed structures and regular procedures into your weekly calendar. This way you work continuously and stay in your flow. Nothing can stop you anymore! Use your own chronotype Are you more the early bird or the night owl? Plan your activities and free time accordingly. If you can concentrate better in the morning, you can then complete your most important tasks. In the evening you will have time and a clear head for your yoga session. Are you more the early bird or the night owl? Plan your activities and free time accordingly. If you can concentrate better in the morning, you can then complete your most important tasks. In the evening you will have time and a clear head for your yoga session. Situation Home Office is a challenge for us all. Believe in yourself! You have the skills to get your tasks done. You are just as strong in your team. Stick together, support each other and believe in each other. Never before has team spirit been so much in demand. Pomomodro Technique Work more productively at intervals. Pick a task, write it down and set your alarm clock to 25 minutes. During these 25 minutes, you work exclusively on this one task. Then you take a 3-5 minute break and repeat the work interval afterwards. During the break, reward yourself with a healthy smoothie, a few burpies or a few breaths in the fresh air. Create your perfect environment Home office is another excuse for not being able to work without a perfect working atmosphere. Build your own Standing Desk, get Noice Conceiling headphones, set up your computer with keyboard, screen and mouse and get started! TRY MOOD NOW BRAINEFFECT HACK : Especially the postponement of unpleasant tasks is easier in the home office and you get into the procastination spiral faster. Profit here from the "Eat the Frog" principle. How does it work? It's quite simple: Do the most unpleasant tasks first, instead of putting them off all day. 3. Take time for breaks You're in the flow and you're blanking out on everything? Sounds good for now. But when it's suddenly dark outside, you haven't taken any breaks and feel burned out, things change. What sounds like productivity at first can quickly change. Because you won't be able to maintain this performance for long. In the long run you will start the day less motivated and your performance will suffer. The solution: Especially now it is important to switch off during breaks and after work. Therefore, take active breaks during which you go for a walk or a short home workout and leave your desk. In addition, keep to your pre-determined working hours and then really close the laptop. Even if it is tempting to postpone the tasks of the day into the evening or even into the night: regeneration is important and much more than just doing nothing. Your nerves need breaks in order to process and pass on information effectively. After a break you will be able to continue working with much more energy and be more productive at the end of the day than without it. BRAINEFFECT HACK : Your diet also plays a role. If you eat chocolate or biscuits as a break snack, the sugar crash won't take long. Nuts are better suited as brain food or the KICKBAR with extra vitamins B12 & B5 for more focus and less fatigue. 4. Conclusion Home office may be a transition for you at first, but if you take advantage of it and create your own routines, you can boost your productivity. What's most important is self-discipline and commitment to yourself and your team - because that's the only way Home Office can work. Make home office great again! We live in extremely challenging and exciting times. Millions of people around the world have been set up for a new or even old challenge: home office. Are you one of them? With the following two episodes we support you in your productivity and go with you on the way to see home office as a challenge you can only grow with. 5. Sources [1] Bloom, Nicholas & Liang, James & Roberts, John & Ying, Zhichun. (2013). Does Working from Home Work? Evidence from a Chinese Experiment. The Quarterly Journal of Economics. 130. 10.1093/qje/qju032. [2] https://books.google.de/books?hl=de&lr=&id=ads_BgAAQBAJ&oi=fnd&pg=PP1&dq=single+tasking&ots=03McEKiGYE&sig=qVFAnGf34I45Ol8G_bdxtf7ohL8#v=onepage&q=single%20tasking&f=false [3] https://hbr.org/2019/08/is-it-time-to-let-employees-work-from-anywhere
Lire l'article
11 ways to improve your regeneration
We will show you how to improve your regeneration to be able to give 110% again more quickly.Whoever performs, needs a break. The principle is actually quite simple. And yet many people forget that the body deserves a regeneration phase more often if it is to function permanently and, above all, be able to perform better. No matter if in sports or mentally: Without regeneration, you won't reach your goal. Here you can find out how to support your regeneration. Table of contents Why is regeneration so important? Regeneration after sport - the most important unit Mental Regeneration Promoting regeneration through sleep Conclusion Sources 1. Why is regeneration so important? You feel totally drained because you're always running at full speed? Do you constantly expect top mental performance from yourself or do you want more gains from sports? Your ambition and discipline are worthy of you - but your body and mind need a break after demanding workouts to develop further. Most people understand "regeneration" to mean the rest phase between two power units. And it is far more important than many people think. It's not for nothing that people talk about "recharging the batteries". But regeneration is much more than just resting and doing nothing. It is associated with the restoration of damaged tissue or organs, which takes place through the formation of new cells during cell division. For example, muscles that have received small tears through intensive training are repaired. At the same time, your energy stores are replenished so that you can give full power again after a break. If this phase of recovery due to permanent pressure to perform fails to materialize, damage to the organism can occur - including broken joints, muscle injuries, weakening of the immune system, and general susceptibility to injuries. Take-Home Message #1: Only through regeneration can you achieve homeostasis and increase your performance. So take a breather from time to time and treat yourself to a little time-out. Because: Even in the phase before and after training your muscles “grow” and your endurance improves. 2. Regeneration after sport - the most important unit Unfortunately, more is more doesn't work in competitive sports. In the peace and quiet lies, the power is the motto that will bring you further forward. The more intensively you train, the longer the regeneration should be, in order to promote muscle building. At least one to three days per week are needed for the muscles to rebuild themselves during the resting phase. This is because the powerhouses are not created during training, but in the break afterwards. This is also confirmed by a Finnish study that examined the muscle build-up in strength athletes in the days after the training session [1]. Professional sportsmen and women have of course known this for a long time. But also hobby sportsmen should lower their ambition a little bit. Not going into training every few days and letting your soul dangle in return has nothing to do with a guilty conscience, but can be exactly the tactic that will get you to your goal. Sport is actually pure stress for the body - and it wants to be relieved afterwards. Through the alternation of stress and regeneration, a habituation effect sets in, which ultimately leads to an increase in your performance and fitness. If it remains at the pure stress level caused by sport, the performance stagnates and can even decrease. With the right measures, you can support your body in its regeneration process and then switch back to Beast Mode at full power. Here are our tips: Sufficient sleep : A restful sleep phase is the most important regeneration method after sports. Because in Sleep among other things, the small muscle injuries that occur during training are repaired. Healthy nutrition : Only through a nutrition rich in vital substances provides the body with all the building blocks that it needs for regeneration. These building blocks are enormously important for cell division and for the reconstruction of damaged tissue. After a training session, the body needs high-quality amino acids for replenishing the amino acid level. As post-workout drinks are therefore suitable for drinks containing amino acids such as RECHARGE and COMPLETE AMINOS. Get RECHARGE now Get COMPLETE AMINOS now Drink a lot : The body cannot function without water. Because only with sufficient fluid can the important nutrients be transported to where they are needed. At the same time waste products and toxins are removed from the cells. Of course: no alcohol! It impairs the positive training effect on and hinders regeneration. Ice Baths : Since the 2014 Football World Cup at the latest, top athletes have been swearing by the ice buoy. The Cold increases the circulation and thus stimulates the muscle recovery. At the same time they also reduce pain in the muscles. Ice baths can be particularly useful if the regeneration time is to be shortened because performance has to be restored the next day. You can read more about this in our article about cold thermogenesis. Sauna : The change between cold and warm is very beneficial for the blood circulation. Regular sauna sessions relax the tissue, boost the metabolism and the immune system and are pure wellness for body and soul. Alternatively, alternating showers can also help. Physiotherapeutic measures: Manual therapy, massages and relaxation exercises help the body to recover quickly after the stress. Active recovery: While the above-mentioned measures belong to the passive regeneration methods, there is also active recreation. Because regeneration phase does not mean that you should lie lazily on the sofa for one or two days to stimulate muscle building. The rest period just means that you do not train to the limit of your strength on these days. Instead of strength training, you can go for a walk, jogging, swimming or cycling on regeneration days, as long as you don't work out. The cool-down after your sports unit is also part of active relaxation. Loose running out or stretching initiates the regeneration phase after tension and should not be neglected. The movement keeps blood circulation and metabolism active, which in turn shortens the recovery phase. The positive effect on regeneration is confirmed by a study from Glasgow, in which it was shown that lactate levels fall more quickly again during active recovery [2]. Swimming also seems to have a regenerating effect. Researchers at the University of Western Australia observed the relaxing effect of moderate swimming training one day after an intensive running session [3]. However, it has not yet been clarified whether this is due to light exercise or the regenerative properties of water. In general, the younger the body, the faster it regenerates. The older, the more time it takes. How long the regeneration phase lasts is individual. If the muscles are ready for use again after one to three days and the sore muscles have disappeared, the next training session can begin. Take-Home Message #2: Passive and active regeneration support the recovery phase of the muscles after sport. BRAINEFFECT HACK : To support your regeneration and training success optimally, the right nutrition is the key. Proteins, amino acids, vitamins, minerals and high-quality energy sources are now in demand. Our post-workout drinks RECHARGE supplies you with important amino acids and minerals and refreshes you directly after training. Our fruity COMPLETE AMINOS provide you with all the essential amino acids already during training and thus protect your muscles from breakdown. Try RECHARGE now Try COMPLETE AMINOS now 3. Mental Regeneration In principle, all regeneration rules for sport can also be applied to the brain. Because if you are permanently overstrained, the synapses go crazy and everything you have left is a total blockage of your thoughts. The nerves also need regeneration in order to process and transmit information effectively. Just as too much exercise can weaken the immune system, increased mental stress is not good for health. Body and mind belong inseparably together. If you do your best in sports, your ability to think will automatically decrease. And vice versa: If you are under enormous stress, you are physically not able to call up full power. In return your body benefits from a calm and clear mind. To get down, a short walk or a breathing exercise can be enough. Additional measures that support mental regeneration are Yoga: The practice of Yoga combines the regeneration of the body and the brain. Through the physical practice of the asanas, the alternation of tension and relaxation, the focus on oneself and the subsequent meditation, regeneration is stimulated in all areas. Meditation: A regular meditation session for regeneration is like a holiday for the psyche. The mind can simply switch off for a few minutes. Autogenic training: Autogenic training has also proven itself as a relaxation method. A study by the University of Potsdam has shown the stress-reducing effect of both yoga and autogenic training [4]. Just find out which relaxation method is right for you and give your brain a break more often. Take-Home Message #3: The brain also needs regeneration for more mental performance, because body and mind belong inseparably together. 4. Promoting regeneration through sleep Do you think four to six hours of sleep a day is enough to recover? Unfortunately, you're wrong - unless you're one of the very, very few people who actually need little sleep. Or you are already over 60, because older people also get by with less sleep. However, most of them take an average of seven to eight hours, depending on how active you are during the day. But sleep alone is not enough: It must be restful! If you effectively fall asleep immediately during the six hours, sleep through the night calmly and wake up rested, then congratulations! But let's be honest: far too often you roll back and forth in the pillows, can't find your way into a deep sleep, ponder over the day, wake up again and again and are finally torn from the most beautiful dreams by the alarm clock. You should not take your night's rest lightly, because bad sleep can have a negative effect on your health. A reduced metabolism, slower regeneration, weakening immune systems and poorer cognitive abilities are just some of the possible consequences of too little or too bad sleep. Muscles and brain cannot recover properly during poor sleep and you do not get the optimal benefit. Here, however, you can take active steps to improve your regeneration during sleep: Maintain regular sleeping hours. Try to find your own rhythm. Do you fall asleep better early in the evening? Or rather later? The best way to test how many hours of sleep you wake up rested and refreshed is to go on holiday. Adopt this rhythm in your everyday life and keep it at the weekend. The optimal sleeping climate is 18 degrees. If your bedroom is too warm, your sleep suffers. Television, phones and tablets are banned from the bedroom, because blue light keeps you up unnecessarily long. Before going to bed you should neither eat too much nor too little. I want your bedroom to be an oasis of calm. Disorder prevents you from getting a restful night's sleep. Food supplements with Melatonin can help you fall asleep faster and wake up refreshed in the morning. If you are often awakened by sounds at night, earplugs are one way to block them out. Also a sleep mask if bright street lights disturb your sleep. BRAINEFFECT HACK : To supply you optimally with melatonin, we have developed SLEEP SPRAY ! Try SLEEP SPRAY now 5. Conclusion Good regeneration is a decisive factor for your mental and physical performance. Through various active and passive regeneration methods you can make your recovery more effective and possibly even shorten it. Besides a balanced diet, sufficient sleep after strenuous phases is especially important for your regeneration. 6. Sources [1] https://www.ncbi.nlm.nih.gov/pubmed/21311349 [2] https://www.ncbi.nlm.nih.gov/pubmed/20544484 [3] https://www.ncbi.nlm.nih.gov/pubmed/19908172 [4] http://www.yoga-vidya.de/downloads/Wirksamkeit_von_Yoga_und_Autogenem_Training.pdf {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
Lire l'article
The ultimate deep sleep guide
Regeneration, detoxification, learning: While you sleep, a whole series of important, sometimes even vital, processes happen. In this article, we will shed light on the role of deep sleep in this process. Click in and learn why you should improve your deep sleep. Despite decades of research, the secrets of sleep, its sleep phases, and their functions are still not fully understood. What research knows: sleep is vital for you, among other things because your brain is freed from waste products during sleep. Characteristic of healthy sleep is the sequence of different sleep phases. Deep sleep is the fourth sleep phase and is particularly deep compared to the others. This means that your pulse, breathing rate, muscle tension, and blood pressure are lower than in any other sleep phase. The relaxation is highest here. Let's take a closer look at this sleeping phase! Try SLEEP Now Table of contents What is deep sleep? When are you in deep sleep? What happens in the deep sleep phase? Our sleep phases at a glance How do your sleep stages go? Deep sleep duration in hours: How long does deep sleep last? How much deep sleep does a person need? What happens if there is not enough deep sleep? How can you improve your deep sleep? Conclusion Sources 1. What is deep sleep? Deep sleep is the sleep phase of human sleep, which is particularly deep. This means that all characteristics of the waking state are particularly weak here. These include vegetative characteristics such as breath, pulse, and blood pressure as well as muscle tone (muscle tension) and sensory perceptions. Your body is maximally relaxed in deep sleep. You are completely introverted and hardly notice your surroundings. Waking you up is particularly difficult in the deep sleep phase. However, if you wake up directly from a deep sleep, you will need comparatively much time to orientate yourself. Phenomena such as sleepwalking or sleep talking take place exclusively in deep sleep. 2. When are you in deep sleep? In research, the term "deep sleep" is used to describe two stages of deep sleep. They are the third and fourth stages of a total of five sleep stages. During sleep, the individual sleep phases alternate in regular cycles. This means that you are not in deep sleep once, but several times - always alternating between light sleep phases and the dreamy REM phase. In terms of total sleep, you are in deep sleep for about a quarter of the night. Sleep cycle has a duration of about 90 minutes in a healthy adult over 30 years of age. The longer you sleep, the shorter the deep sleep phase, while the REM phase is longer. BRAINEFFECT HACK : It takes you forever to fall asleep at night? Then our SLEEP SPRAY with melatonin to shorten your sleep time in the future. Try SLEEP SPRAY now 3. What happens in the deep sleep phase? In the deep sleep phase, many different regeneration processes take place. You are maximally relaxed, ie your muscles are not tense, your pulse and breathing run at the lowest frequency and the nerve activity in the brain also decreases. The most important processes that take place in deep sleep, here is an overview: Healing wounds and injuries The immune system is strengthened Growth hormones are released Experiences are processed [1] Memories and lessons learned are consolidated [2] Subconscious decisions are made 4. Our sleep phases at a glance The deep sleep phase is one of five sleep phases [3]. While you sleep, these alternate again and again. This means that you sleep sometimes deeper, sometimes less deep. After about six to eight hours, the sleep phases alternate in ever shorter intervals until you finally wake up. These are the five sleep phases: Fall asleep or light sleep Medium-light to light sleep Transition phase to deep sleep Deep sleep REM sleep What happens during the sleep phase? In preparation for the night's rest, you relax and come to rest. Sleep rituals help you to quickly find your way to sleep. When you close your eyes, your organism immediately begins to decelerate all processes. The activity of the nerve cells slows down and your muscles relax. You perceive your surroundings less and less - you hear and feel less and less - and slowly slide into sleep. BRAINEFFECT HACK : You want to effectively shorten your time to sleep? Then our SLEEP SPRAY with melatonin just right for you. Buy SLEEP SPRAY now When does the light sleep phase occur? The light sleep phase can hardly be distinguished from the fall asleep phase. Your perception and the muscle tension in your whole body are still reduced to a minimum. But it is relatively easy to wake up in this phase. Light sleep phases occur again and again and makeup about half of your total sleep. Recovery: What happens in the deep sleep phase You can benefit from all the positive effects of sleep especially during deep sleep. It gives you relaxation and regeneration. This means that your body processes what it has experienced the day before, stores important information in its memory, and consolidates learning content. Likewise, your body prepares for the new day by building up new strength. A healthy deep sleep ensures that you are powerful every day and are well prepared for the challenges of work and sport. The relationship between deep sleep and light sleep While you sleep, light sleep and deep sleep phases alternate again and again. In these repeated cycles, you slide down into deep sleep several times. Before you wake up, you are usually in a light sleep phase. The dream stage: When do we have REM phases? You can imagine the REM phase as the complete opposite of the deep sleep phase: This phase is characterized by high brain activity, elevated blood pressure, fast heartbeat, and rapid breathing. Twitching arms and legs and eye rolls are also typical. The REM phase is often referred to as the dream phase. You probably dream during every sleep phase, but the dreams of the REM phase are the ones you remember best and most vividly. A healthy adult is in the REM phase for about 1.5 hours when sleeping for six to eight hours. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 5. How do your sleep stages go? As already mentioned, your sleep phases are organized in so-called sleep cycles [4]. In such a cycle, all five phases run one after the other and are repeated with each new cycle. This means that you are always in the light sleep, deep sleep, and REM phase. However, while the duration of a sleep cycle always remains approximately the same - it is about 90 minutes - the proportion of the individual sleep phases changes. You are in deep sleep for a shorter and shorter period of time and in the REM phase for a longer and longer time. Since the REM phase is longest before you wake up, you will probably remember your dreams particularly well. 6. Deep sleep duration in hours: How long does deep sleep last? The question of how many hours of deep sleep one should have in order to feel rested cannot be answered unequivocally. In a healthy adult, the proportion of deep sleep is about 15 to 25 percent. This results in deep sleep duration of 1.5 to two hours. The prerequisite, however, is that the total sleep lasts at least six hours. How much deep sleep do you need? About 1.5 to two hours What percentage of deep sleep is normal? 15 to 25 percent If you sleep regularly for only four to five hours, you will only be in deep sleep for a very short time and will recover less well in your sleep. You feel exhausted and tired. BRAINEFFECT HACK : You want to get to sleep faster? Then our SLEEP SPRAY with melatonin to shorten your sleep time. {{widget type="egproducts/list_productbyid2" product_id="154" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 7. How much deep sleep does a person need? Measured by the common and healthy sleep duration of six to eight hours, humans need deep sleep of about 1.5 to two hours to be powerful. How much deep sleep per night is normal? Sleep research concludes that adults with a healthy sleep spend about 15 to 25 percent of their nights in deep sleep. With a total sleep length of six to eight hours, this means a deep sleep duration of 1.5 to two hours. This is how much deep sleep is necessary to feel fit and rested. How do you know how much deep sleep you have? You cannot distinguish between the different sleep phases while you sleep. Even from the outside, it is difficult to determine when someone is in deep sleep. Sleep researchers use an EEG (electroencephalography) to identify the stages of sleep, measuring the electrical waves in the brain of sleepers. Scientists can determine the sleep phase based on the rhythm and intensity of the brain waves. So-called delta waves characterize deep sleep. These are particularly slow waves with high amplitudes. Of course, you cannot see them from the outside. Rapid eye movements and twitching of arms and legs indicate that you are in the REM phase. Shortly before that, you were in the deep sleep phase. Even if you talk in your sleep, you are most likely in deep sleep. But only someone else can tell you that. Awakened during the deep sleep phase: How our body reacts It is extremely rare and unlikely that you will wake up directly from a deep sleep. Your body is so relaxed that it perceives its surroundings minimally or not at all. You are certainly familiar with the phenomenon of people oversleeping New Year's Eve: Even the loud crack of the firecrackers does not penetrate your consciousness when you are in deep sleep. However, if you are awakened from a deep sleep, you will feel extremely sleepy and tired. You sometimes find it difficult to orientate yourself and it takes you a comparatively long time to be able to speak and move. 8. What happens if there is not enough deep sleep? Lack of sleep, especially the lack of deep sleep, can cause you to be mentally and physically less capable. People who are constantly tired can concentrate less well, are agitated and irritable. A tired body can also perform less in sports than when it is rested and rested. A permanent lack of sleep can even have serious consequences. What is the cause of too little deep sleep? Only very short or no deep sleep occurs when the total duration of your sleep is too short or you are too excited to fall into a restful deep sleep due to worries or stress. Try to allow yourself enough time to sleep even in stressful phases. At least six hours of sleep are recommended. Relaxation exercises such as yoga or autogenic training can help you to find peace and get you in the right mood for the night's rest. What disturbs deep sleep? Unwanted stimulants lurk in many places in everyday life: In the evening, a trip to the fitness center, a Netflix marathon, or a big dinner menu can rob you of sleep and ensure that you don't experience deep sleep. When you are already in deep sleep, often only a few things disturb him. However, noise, brightness, freezing, and sweating can wake you up. To avoid this, you should create a comfortable, pleasant environment in your bedroom and remove all sources of disturbance. 9. How can you improve your deep sleep? There are many tactics to prolong your deep sleep. The first step is to identify and eliminate the disturbing factors that prevent you from a healthy deep sleep. Take a close look at your everyday life and try to identify bad habits. Look around your bedroom, too: What couldn't let you sleep at night? It is also worth establishing a calming evening routine. Meditation, reading, or a short walk can work wonders. Acute difficulties in falling asleep can be solved by using preparations containing melatonin. BRAINEFFECT HACK : Our SLEEP SPRAY helps you shorten your sleep time thanks to melatonin. Discover SLEEP SPRAY now So important is correct sleep hygiene With the right sleep hygiene, you can improve your sleep and even cure problems falling asleep. Doctors and scientists define sleep hygiene as behavior that promotes healthy, restful sleep and thus prevents sleep deprivation and fatigue. The German Society for Sleep Research and Sleep Medicine (DGSM) has published a handbook with the most important rules for sleep hygiene. Among other things, they recommend avoiding alcohol and caffeinated drinks just before going to bed. Instead, regular sport and relaxation exercises should improve sleep hygiene. 10. Conclusion Deep sleep is one of five sleep phases. Your organism is maximally relaxed during deep sleep. In addition, important memory and regeneration processes take place. To get enough deep sleep, you should allow yourself a total sleep period of six to eight hours at night. 11. Sources [1] Born, J., Rasch, J., Gais, S. (2006) Neuroscientist. Sleep to remember. Vol. 12, Issue 5, p. 410-424 [ https://journals.sagepub.com/doi/abs/10.1177/1073858406292647 ] [2] Paschek, N. (2015) Spectrum of Science: Learning While We Sleep. [ https://www.spektrum.de/news/lernen-im-schlaf/573062 ] [3] Sleep stages and sleep architecture. In: Sleep Training – A Therapy Manual for the Treatment of Sleep Disorders. Hogrefe-Verlag, 1999. Excerpts at [ https://www.schlafgestoert.de/site-51.htm l ] [4] Weeß, H.-G. (2009) Psychotherapy in Dialogue: Phenomenology, Function, and Physiology of Sleep. Vol. 10, Issue 2, pp. 101-106 [ https://www.researchgate.net/publication/247467289_Phanomenologie_Funktion_und_Physiologie_des_Schlafes ] [5] Crönlein, T. and Weeß, H.-G. (2011) Patient guide of the German Society for Sleep Research and Sleep Medicine (DGSM) [ https://www.dgsm.de/patienteninformationen_ratgeber.php ]
Lire l'article
sleep well and strengthen the immune system
All this stress about the coronavirus doesn't let you sleep easily? But especially now your immune system needs a good night's sleep. Learn here, our hacks for better sleep. You can't fall asleep at night? In the morning you feel like you've been hit by a truck? Corona stress, anxiety about what to do next, and inner restlessness plague you too? Then it's high time to get some more sleep. Because relaxation is not only important for your muscles and brain, but also for your immune system. Researchers at the University of Tübingen and the University of Lübeck found that three hours of sleep deprivation can affect your immune system [1]. Table of contents Sleep and immune system Eat yourself tired - 3 foods for your sleep Supplements for falling asleep Conclusion Sources BRAINEFFECT HACK: Our SLEEP SPRAY helps you fall asleep faster thanks to melatonin. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 1. Sleep and immune system Your defenses are closely linked to the duration and quality of your sleep. You probably know the feeling that when you have a cold, all you really want to do is sleep. One of the reasons for this is the messenger substances that are increasingly released during infections. T cells are also among them. The T-cells are the guardians of your immune system. If they sense a cell that is infected by viruses or pathogens, they immediately go into Defense Mode. For this purpose, they activate adhesion proteins, the integrins. These are able to fight and destroy the pathogens. Sleep is practically the biohacking tool for your T cells. It influences them positively. Current studies show that the number of defense cells increases during sleep. This ensures that infections can be fought more effectively and faster [2]. More about healthy sleep 2. Eat yourself tired - 3 foods for your sleep People who eat a healthy and conscious diet often sleep better. There are, however, some foods that are particularly good for your sleep. Bananas: They contain tryptophan. Tryptophan is an amino acid from which the happiness hormone Serotonin is formed. This is the precursor of the natural sleep hormone melatonin. Dark chocolate (min. 75% cocoa content): Chocolate with a high cocoa content provides serotonin and polyphenols. The former serves the body for melatonin synthesis and the latter is an excellent antioxidant, which reduces oxidative stress. [2] Lemon balm: The green plant reduces the effects of chronic stress such as anxiety, tension, and insomnia. [3] 3. Supplements for falling asleep If you have problems falling asleep in the evening or if you work in alternating shifts, supplementation is definitely useful. Because in order to take up the sleep hormone through food alone, you would have to eat large quantities. For example, you need 62 pistachios for 1 gram of melatonin. In the following you will find out which supplements are suitable: Melatonin: The natural sleep hormone is significantly involved in your sleep quality and sleep duration. By supplementing with melatonin you can shorten your time to sleep. Because falling asleep faster at night is the basis for a good recovery and fresh performance during the day. Magnesium: The mineral calms the nerves, promotes muscle recovery, and improves the general quality of sleep. Especially if you are very active, you should make sure you have enough magnesium, as you lose it through sweat during sports, for example. BRAINEFFECT HACK : Our SLEEP SPRAY it is your best buddy when it comes to falling asleep. 4. Conclusion The saying "Sleep well" has its reason for being. Because too little sleep negatively affects your immune system. Here, supplements such as melatonin can help you in a targeted manner, and also herbal active ingredients such as lemon balm can have a supporting effect. 5. Sources [1] https://www.medizin.uni-tuebingen.de/de/das-klinikum/pressemeldungen/153 [2] https://www.ncbi.nlm.nih.gov/pubmed/30755455 [3] Magrone, T., Russo, MA, & Jirillo, E. (2017). Cocoa and dark chocolate polyphenols: from biology to clinical applications. Frontiers in immunology, 8, 677. [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/
Lire l'article
Detoxifying your body: The 5 best tips and methods
You want to detoxify your body but don't have time for a week-long cure? Here you get the most important tips to cleanse your body from the inside out. Table of contents What does “detoxify the body” mean? 5 tips on how to detoxify your body at home Tip 1: Antioxidants Tip 2: Reduce stress Tip 3: Sweat out toxins Tip 4: Drink less alcohol and avoid nicotine Tip 5: The right diet Conclusion Sources 1. What does “detoxify the body” mean? The detoxification of the body is very much in vogue at the moment and has many names, including "detoxify", "detoxify" or "fast for healing". All these phenomena describe the same process, namely to free your body from all toxins and to cleanse it from within, so to speak. Your body has some mechanisms to detoxify itself, but sometimes the negative influences from the environment get the better of you and you may feel tired, lacking in energy or get sick more often. The goal of detoxifying the body is to feel better, healthier and more powerful. The pollutants can attack your physical and mental performance, settle in your cells and weaken your immune system. What can help against this is the detoxification of the body, which is useful about once a year. But what exactly happens during detox? The central aim is to transport harmful substances out of your bloodstream, liver, intestines, skin, kidneys, lymphatic system and lungs. How does it work? Right at the top of the list is nutrition, but reducing stress and pollutants from the environment also plays an important role! Many people combine the detoxification of their own body with a complex and expensive cure, where only drinking water and tea is allowed. But there are also numerous ways in which you can detoxify your body from home - without tormenting yourself and without a strict plan or recipe. Sometimes it is enough to support the body's own detox processes with small hacks. {{widget type="egproducts/list_productbyid2" product_id="641" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 2. 5 tips on how to detoxify your body from home Detoxification can also work well from home, and you are in control of how successful it is. All you have to do is adjust some things in your diet or lifestyle. These changes can significantly reduce the levels of harmful substances in your body and thus improve your well-being and performance. The following 6 detox methods are best suited to detoxify the liver, kidneys, intestines and your brain: 3. Tip 1: Antioxidants Your body already has a powerful weapon that can fight off invading pollutants. This weapon is called antioxidants. These antioxidants can be found in the form of vitamin C in many fruits, green tea, black pepper or omega-3 fatty acids, especially astaxanthin. The antioxidants ensure that the cells in your body and brain are protected and not attacked by harmful substances. Antioxidants are therefore the most natural way to detoxify your body from home. As a study from China found out, antioxidants help eliminate reactive oxygen compounds in your body¹. These oxygen compounds are called free radicals and react with the cells in your body, so they attack your cells and make them age faster. This is not only critical for the health of your body, but also for your brain. As a recent study by the University of Texas found out, the antioxidants protect the neurons in your brain². The study found that in regions where antioxidants are an integral part of the diet, neurodegenerative diseases were less common and, on the contrary, showed improved mental performance. So they are definitely the best choice to detoxify the body from the inside. 4. Tip 2: Reduce stress Sounds simpler than I said, but stress is actually one of the most important things you can do when it comes to detoxifying your body. Stress becomes a problem especially when it is chronic because then your body is in a permanent state of emergency, which is known as "distress". As a study by Stanford University has now found out, this distress is damaging to numerous important functions in your body³. It causes your immune system to stop working so well, weakens your cardiovascular system and stress is the absolute poison for your mental performance! Researchers at Stanford University have now found out why this is so. If you are standing chronically under stress, will increase the hormone cortisol . In certain areas of the brain, cortisol causes the nerve cells to age more rapidly and even prevents the formation of new nerve cells. So if you want to detoxify your body, reducing cortisol is definitely one of the most important factors to improve your overall health and especially mental performance! 5. Tip 3: Sweat out toxins One of the most relaxing methods to detoxify the body is the sauna. Taking a sauna is not only helpful in reducing stress but also detoxifies the body in other ways. Firstly, the heat stimulates your metabolism and strengthens the immune system. But the heat has a particularly detoxifying effect on your skin. When it is hot, your body starts to sweat to cool the body down. This causes a loss of fluid, but other substances are also removed through sweat, such as toxins. Your body temperature rises during the sauna, which increases blood circulation to the cells. This increased blood circulation is also helpful in detoxifying the body because the toxins can be removed more quickly. The last positive side effect is that heat and sweat cause your upper skin layers to swell and dead skin cells are removed. The sauna is definitely an all-rounder and can detoxify your body from inside and outside. {{widget type="egproducts/list_productbyid2" product_id="598" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 6. Tip 4: Drink less alcohol and avoid nicotine You have it in your hands and decide which pollutants you want to introduce into your body. Of course, for many people, alcohol and nicotine are the stimulants that can give you a feeling of relaxation. But for your body, they are exactly the opposite, namely harmful substances. So if you want to detoxify your body, alcohol and nicotine are the two main pollutants you should avoid. The ingredients of the cigarette not only damage your lungs in the first instance but also have a subsequent effect on your heart, your immune system, and your skin. Your body can't do anything about it. Your body can neither compensate nor break down the harmful substances of nicotine. So, the alcohol has to be broken down in your liver by a great deal of effort. This process damages the cell structure of the liver and can slow down the breakdown of fatty acids. 7. Tip 5: The right diet Another tip is aimed at the internal detoxification of the body. Because everything you eat affects the health of your body. Many people are not aware of how many toxins they add to their own body every day. There is a large number of foods that are beneficial to the health of your intestines and can even bind toxins. Above all, these include fiber-rich foods such as wholemeal products, linseed, and fresh berries. These contain fiber that binds toxins in the intestines and promotes their excretion. But even small, inconspicuous foods contain a lot of power. First and foremost, garlic has a preventive effect, so to speak, when it comes to detoxifying the body. Garlic has antibacterial and antibiotic properties that protect the body from disease, reduce inflammation and strengthen the immune system! It is also important to drink plenty of water - 2-3 liters per day is best. So even better than just avoiding harmful substances is to eat healthy food that even binds harmful substances and thus detoxifies your body even better. The superstar among the foods that detoxify the body is chlorella algae or the powder made from it. By binding harmful substances to itself, chlorella algae channel them out of the body and have an extremely detoxifying effect. The powder can be easily integrated into the morning green smoothie! In addition, the Paleo diet is an excellent form of nutrition for a healthy body. 8. Conclusion Detoxify the body, fasting, and detox all mean the process of ridding the body of harmful substances. Here we are talking about free radicals. These can be broken down again with the help of antioxidants, reduced stress, sweating, less consumption of alcohol and nicotine and a healthy, balanced and wholesome diet. {{widget type="egproducts/list_productbyid2" product_id="163" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 9. Sources [1] http://www.tandfonline.com/doi/ref/10.1179/1476830511Y.0000000035?scroll=top& [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183139/ [3] http://www.jneurosci.org/content/10/9/2897.short {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
Lire l'article
Vitamin D deficiency: symptoms, causes and treatment
Vitamin D is one of the most important vitamins. It is also called the sun vitamin, because it is not only contained in food but can also be produced by you through your skin if you are exposed to enough sunlight. However, in winter, with a lot of stress and an unbalanced diet, a vitamin D deficiency can occur. 1] We will tell you how you can recognize a vitamin D deficiency and how you can remedy it. Doctors and researchers agree: Vitamin D supports your immune system and is an important part of many other processes in your body. Table of contents What is vitamin D? How does vitamin D work in your body? Vitamin D requirement: How much vitamin D do you need? Vitamin D Deficiency Vitamin D deficiency and its causes Vitamin D deficiency - the symptoms Vitamin D deficiency - a test brings clarity Remedy vitamin D deficiency Vitamin D in combination with vitamin K2 Your vitamin D product Conclusion Sources 1. What is vitamin D? There are numerous myths surrounding the so-called sun vitamin and the good tips on how to improve your vitamin D balance are countless. In addition to a diet containing vitamin D, you can also produce vitamin D yourself. All you need is UV-B radiation. This can be used to produce the body's own vitamin D3. A daily sunbath of 15-20 minutes is essential for this, whereby the face, arms, and legs should not be covered. Especially for women who rely on day creams with sun protection factors, it is often not so easy to produce vitamin D through the skin. Because: The sun protection factor inhibits the production. If you take a short walk in the sun in the morning before applying the cream, you are not only doing something good for your well-being. Take-Home Message #1: Vitamin D is also known as the sun vitamin because, in addition to a balanced diet, it can also be produced through the sun's UV-B radiation. 2. How does vitamin D work in your body? But why is the vitamin so important and essential for you? To do this, you must first look at how it works. Vitamin D does not actually belong to the group of vitamins. These are substances that cannot be produced by the body itself. Vitamin D, on the other hand, is to a certain extent already contained in the body. Namely as inactive precursor 7-dehydrocholesterol. The UV radiation activates the active substance cholecalciferol, among others. First, however, it has to undergo a conversion step and becomes the hormone "Calcitriol". Among other things, this hormone affects the supply of calcium to the body. This, in turn, affects your bones. Calcitriol also modulates the immune system. On a mental level, sufficient supply is also important. It has an influence on the normal functioning of our hardware and thus not only ensures a "quick brain" but also normal muscle function. Vitamin D is therefore particularly important for embryos and babies. Biochemically, it is involved in brain development. Thus pregnant women have an increased need or should take care not to suffer from any deficiency. Vitamin D has another important function in the body. It regulates the Brain messenger substance Serotonin , also called the Feel-good hormone, and thus indirectly affects your mood. If there is just too much of the vitamin in the blood, it is converted into its storage form 25(OH)Vitamin D3 and stored. Vitamin D is essential for... your bones to support your immune system the cell division the production of serotonin 3. Vitamin D requirement: How much vitamin D do you need? How much vitamin D is needed basically depends on each individual person. Each individual produces vitamin D at a different rate and in different amounts. For example, the body's own production is significantly slower in older people. Pregnant women also have an increased need, as the embryo also needs to be supplied with vitamin D. Your skin color also has a significant influence on the formation of vitamin D. The lighter your skin is, the faster vitamin D can be produced. This is a particular problem for people with dark skin color who live in northern latitudes with little sunlight. If one assumes a main type II to III (light to medium skin color), the constant minimum value is 75 nmol/l, ideally, a supply from 100 nmol/l is recommended. For comparison, 10 to 20 nmol/l vitamin D is produced in the summer midday sun and released into the blood over the next 24 hours. As a rule of thumb for sunbathing, if the skin starts to redden, you should get out of the sun or apply sunscreen. After that, the body produces very little vitamin D. If you want to know how much vitamin D you need, you can take a blood test. You can either go to your doctor or do it from the comfort of your own home. Take-Home Message #2: How much vitamin D each person needs is very individual and depends on various factors such as skin color, age, and weight. It is best to take a vitamin D test to check your vitamin D level. 4. Vitamin D Deficiency A large-scale study by the Robert Koch Institute shows that about 50% of Germans are not optimally supplied with vitamin D.² The supply is very much dependent on various factors. These include the nutritional status, age, working environment (indoor/outdoor), skin tone and pigmentation, calcium intake and of course sunlight. The latter in particular is essential for the production of vitamin D in your body, as you have already learned in the article above. Together with a generally low vitamin D intake with food, this leads to an increased risk of vitamin D deficiency.3 A vitamin D deficiency can have consequences for your health. A vitamin D deficiency ensures that certain processes concerning the immune system, muscles, and cell division can no longer run optimally. This can affect your overall performance. 5. Vitamin D deficiency and its causes But why do so many Germans suffer from a lack of this important substance and some even in summer? A study conducted by the University of Wisconsin looked more closely at the possible causes of vitamin D deficiency in summer.4 They found that many people are in a deficit even though they actually spend a lot of time in the sun. There are several possible causes: 1. The latitude The latitude determines how intense solar radiation is or not. Regions north of Barcelona (42nd degree of latitude) and south of Berlin (52nd degree of latitude) are sufficiently supplied with the sun during the summer months. All regions north of Berlin do not have enough sun even in summer. The majority of Germany is therefore sufficiently supplied with the sun at least in the summer months. 2. Unbalanced nutrition Vitamin D is also contained in some foods. Above all cod liver oil, eel, herring, salmon, oysters, tuna, various types of mushrooms, avocados, eggs or cheese contain a not to be underestimated amount of vitamin D. However, if you do not take care to eat some of these foods regularly, a vitamin D deficiency can quickly develop. 3. Office work & long clothes Whether the sun is shining in summer or not, many of them also do not have the possibility to take advantage of the sunshine hours and spend 8-10 hours a day indoors. Do you work in an office too? Then you feel like most people. Only a few people have a daily activity that takes them outdoors and into the sun. If you sit in the office all day, it doesn't matter what time of year it is. Even if you take advantage of the last few hours of sunshine after a long day at work, it doesn't help much with a low vitamin D diet. In the evening, the sun is already lower and the UV radiation is no longer as intense. This is accompanied by another vitamin D3 killer. People who just come out of the office rarely wear short shorts and tops. However, it is important that a large part of the skin is exposed to the sun in order to be able to produce sufficient vitamin D3. Only the face and arms are not sufficient. So when you expose yourself to the sun for a deliberate period of time, larger areas of your skin should be free and not covered by long clothing. You should also be careful not to use any creams with UV protection before you do so, as they inhibit the formation of vitamin D. 4. Age Another reason for the high vitamin D deficiency in Germany is surprising: the body can produce less vitamin D with increasing age. Older people are therefore potentially more at risk of having a vitamin D deficiency than others.why is this so? This correlation with age has already been shown in several studies. There are several reasons for this, which ultimately lead to a greater vitamin D deficiency than at a young age. Older people are increasingly lacking in exercise and spend less time outdoors. They are therefore exposed to the sun much less frequently, which is, however, very essential for vitamin D production. In addition, their appetite declines with age, thus reducing the already low intake of vitamin D with food. A third point is that the absorption of nutrients is reduced with age. Finally, the skin of older people becomes thinner and thinner, which also reduces the production of vitamin D. All this leads to a change in vitamin D metabolism and thus to a significantly increased risk of vitamin D deficiency.5 5. Skin color How much vitamin D you need or how quickly it is produced in your skin is related to your skin color. The degree of latitude in combination with the skin color determines whether you are sufficiently supplied or not. Why? The darker the skin color, the slower vitamin D3 is synthesized by UV radiation. Actually a meaningful function of the body, but in one case it can become a problem. People with a darker skin color who live in northern latitudes often suffer from a deficiency due to an unbalanced diet because they form vitamin D3 very slowly and there is less UV radiation. 6. Sun creams & sunblockers Sunscreens are a sensitive topic, because on the one hand, they are extremely important, as the risk of skin cancer should not be underestimated. On the other hand: the sun protection factor contained in the creams ensures that the UV radiation contained in the sun does not reach the skin as well. This is just what is necessary for the formation of vitamin D3. Many people no longer dare to go out into the sun without a sun protection factor, as there is a great deal of panic about the UV rays. This puts the body into a state that resembles a permanent winter. No UV rays mean no vitamin D3 formation through the skin. Nevertheless, in order not to risk long-term skin damage, you should not refrain from applying lotion. UV radiation always gets to your skin. 7. Showering after sunbathing Especially in summer, the numerous hours of sunshine can be optimally used to do something for your vitamin D storage. Whether you go for a walk, a visit to the outdoor swimming pool or an intensive sunbath on a deckchair, you will feel the sun kissing you and then treat yourself to a relaxing shower. Sure, the sun makes you sweat and many feel the need to wash off their skin afterwards. This is a fatal mistake! As we have already learned, vitamin D is produced in the skin. In fact, it can take up to 48 hours for all the vitamin D produced by the sun to pass from the skin to your blood. A shower directly after sunbathing will wash it all away. A study of the University of North Texas has investigated exactly this phenomenon.6 The researchers found out that the vitamin D or the precursor vitamin D3 (cholecalciferol) is mainly formed in sebum, ie directly on the skin and not in it. The valuable substance is thus to a certain extent on your skin. This is problematic because if you grow your skin with a shower gel, it will remove the greasy parts of your skin. So what does that mean for you? In order to retain valuable vitamin D, it is best not to shower for 4-6 hours after sunbathing. This can sometimes be problematic or even impossible. Therefore, you should at least try not to use the shower gel or not to apply it to large areas of skin. Take-Home Message #3: As you have now learned, the sun, along with a balanced diet, is essential for the production of vitamin D in your body. Your health is important, so you should pay attention to your vitamin D level! How can you ensure it? Get out into the fresh air and the sun with you! But: Of course, you shouldn't overdo it. Because as is the case with many things, too much of a good thing is not always optimal. 6. Vitamin D deficiency - the symptoms There are a few signs you can look out for to determine a vitamin D deficiency. But the stupid thing is that the signs of a low vitamin D deficiency are very unspecific and may have other causes. According to studies, the following factors can be the first signs of a Vit-D deficiency: low well-being Winter blues weakened immune system you can no longer call up your normal performance during training 7. Vitamin D deficiency - a test brings clarity In order to be sure whether a vitamin D deficiency is present, it is not sufficient to pay attention to the signs described. Only a blood test can provide certainty as to whether you have a vitamin D deficiency or not. A vitamin D test can be carried out by your family doctor, but in the meantime, there are also self-tests, which can be done at home. In this procedure, a few drops of blood are extracted from a finger with the aid of a lancet and sent to a specialist laboratory on test strips. This laboratory then checks how much 25-OH-Vitamin-D (Calcidiol) is present in our blood - this is the form of Vitamin D as it appears in our blood. The results can then be easily viewed online. Take-Home Message #4: There are symptoms that indicate a vitamin D deficiency, but only a blood test can give absolute certainty. This can be done either by a self-test or by the family doctor. 8. Remedy vitamin D deficiency The blood test showed you have a vitamin D deficiency? Then you should now start firstly to compensate for the deficiency and secondly to maintain your vitamin D level. A natural supply of vitamin D is, of course, a good option, but it has now become clear that this is not always possible or easy. Changing the diet can be a challenge. There are some foods that contain high levels of vitamin D, such as eel or animal liver. If you do not want to eat eel and liver every week, here is a suggestion for you: You can buy vitamin D supplements such as BRAINEFFECT VITAMIN D3 + OIL , which contains the important vitamin in the right dosage. The German medical journal recommends a dosage of 1,000 IU of vitamin D per day, which corresponds to one drop of BRAINEFFECT Vitamin D3+OIL corresponds. This increases the concentration in the blood by approx. 25 nmol/l daily. The DGE currently recommends a dosage of 800 IU per day for adults. The amount varies in other countries where higher doses are actually recommended. Here, the individual dose can best be determined with a blood test, thus optimizing the vitamin D content in the body. Accordingly, higher doses than the 800 IU recommended by the DGE should definitely be discussed with the physician after the blood test.7 In other countries, the use of preparations is already much more advanced. There, vitamin D is increasingly being added to foods such as milk, dairy products, and muesli. This can be a good option. Another option would be to make greater use of foods that contain natural vitamin D. Furthermore, light therapies can be used to remedy vitamin D deficiency. These include daylight lamps that imitate sunlight or visiting a solarium. You can find out more about this in our light hacks. Take-Home Message #5: A high-fat diet can help you absorb vitamin D through food. A short, unprotected sunbath is also helpful. If you cannot cope with this, supplements can help you reach normal vitamin D levels. 9. Vitamin D in combination with vitamin K2 To do something good for your bones, you can take vitamin D in combination with vitamin K2. In this case, vitamin K2 is a so-called cofactor that influences bone metabolism. Vitamin K2 ensures that calcium present in the body can be utilized. This is why high-quality vitamin D products always contain vitamin D3 and K2. 10. Your vitamin D product Your body is a large, complex organism and needs many nutrients, such as vitamin D, to function optimally. You have learned how essential sunbathing is for its production and how some factors can, unfortunately, hinder it somewhat. However, if you want to support your body and ensure that it is supplied with sufficient vitamin D throughout the year, you can go to BRAINEFFECT VITAMIN D3+OIL to fall back on. Since the ratio of vitamin D3 and vitamin K2 is very important for your bones, our formula also contains vitamin K2. So you can always supply your body with sufficient vitamin D, even in the cold winter months! 11. Conclusion Vitamin D can only be produced by your body under sufficient sunlight or with the help of vitamin D rich foods. A vitamin D deficiency can lead to various symptoms and should be avoided if possible. Especially for people who work a lot in the office and older people who spend little time outside, supplementing with vitamin D is recommended. Vitamin D is best absorbed by your body in combination with vitamin K2. 12. Sources [1] https://www.uni-hohenheim.de/uploads/media/Digitale_Pressemappe.pdf [2] https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408996C3408996 [4] https://www.ncbi.nlm.nih.gov/pubmed/17426097 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3501367 [6] https://digital.library.unt.edu/ark:/67531/metadc5077/m1/304/ [7] https://www.dge.de/wissenschaft/referenzwerte/vitamin-d/ {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
Lire l'article
Buying melatonin - what you should be aware of
You want to buy melatonin and are still wondering what to look out for? Here you can find out everything about the effect, use, and dosage of the sleep hormone. Sleeping is one of our natural basic needs and one of the most important levers when it comes to improving our own performance. Healthy sleep not only increases your performance but it also automatically strengthens your immune system. Our sleep hormone melatonin plays the most important role when it comes to sleep. In this article, you will, therefore, learn what melatonin is exactly, what effect it has on your body and where you can buy melatonin in Germany without a prescription. Try melatonin products now Table of contents What is melatonin? How does the sleep hormone work in your body? The circadian system - how your biorhythm works Why sleep is so important for your health Use melatonin as a natural sleep aid Does melatonin help with jet lag? Dosage and side effects: What should I watch out for when taking melatonin? For which occupational groups is melatonin interesting? Where can I buy melatonin? Hack the melatonin levels naturally Conclusion Sources 1. What is melatonin? Melatonin is a natural sleep hormone that is produced from the feel-good hormone serotonin. The so-called pineal gland in your brain is responsible for this. The sleep hormone naturally controls your day-night rhythm and ensures that you get tired in the evening and fall asleep and wake up again the next morning. The production of melatonin is controlled by light or by the absence of light, ie darkness in the evening and at night. Your natural melatonin level therefore automatically rises as soon as it gets dark outside and reaches its peak at night between midnight and 2 am. During this time deep sleep occurs simultaneously. After that, your melatonin level drops again, the brighter it gets outside and the light falls on your eye. So you wake up the next morning and are fit and ready for the next morning. Take-Home Message #1: Melatonin is a natural hormone that is produced in the pineal gland in your brain and controls your day-night rhythm. Melatonin makes you tired in the evening and is responsible for how quickly you fall asleep or not. {{widget type="egproducts/list_productbyid2" product_id="154" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 2. How does the sleep hormone melatonin work in your body? A study by the Department of Brain and Cognitive Sciences in Cambridge could prove two important effects of melatonin. 1] On the one hand, it can lead to a reduction in the time it takes to fall asleep. Especially the evening struggle to finally fall asleep is familiar to many. No matter how tired you are, your thoughts cannot be turned off and sleep just won't come. If this sounds familiar to you, taking melatonin might be interesting for you. On the other hand, the researchers also gained initial insights into the importance of a consistently high melatonin level at night. A good and natural melatonin level is therefore essential for falling asleep and therefore for your sleep. 3. The circadian system - how your biorhythm works But let's start from the beginning again: Our natural sleep rhythm is evolutionary and has hardly changed for 1000 years. Put simply, you sleep because the two hormones melatonin and cortisol alternately set the tone in your body. The concentration of the stress hormone cortisol is highest in the morning at around 7 am As an antagonist to melatonin, cortisol allows you to stay awake during the day and decreases steadily over the course of the day. In the evening the level of the sleep hormone melatonin in the blood rises, which makes you tired and makes it possible for you to fall asleep. The human being follows a built-in rhythm that adapts to light and darkness and follows a built-in 24-hour clock. Hormones rise and fall for one reason only: they are dependent on light. This 24-hour clock also called "circadian rhythm", influences the release of many other hormones in addition to sleep, which in turn regulate your immune system, blood pressure, mental performance and much more. Moving in harmony with this natural cycle is not only extremely important for a good sleep! Attention, now it gets even more complex: This cycle is controlled by another hormone, the so-called happiness hormone "serotonin". Serotonin is the preliminary stage of melatonin and is, therefore, the basis for the sleep hormone. At the same time, this is where the first hack for you comes into play. You can influence the amount of serotonin in your body! Your serotonin level can be pushed by a lot of sunlight, for example. This suggests that people who bask in the sun more often can fall asleep better. Some scientific studies, such as those conducted by the American Academy of Sleep Medicine, show the first signs of this. [2] Further research on the subject is essential to make a reliable statement. The circadian cycle is also a potential explanation for the emergence of winter moods. Since we often do not get enough sun or vitamin D in winter, the level of serotonin, commonly known as the feel-good and happiness hormone, is reduced. How the sleep mechanisms work is now clarified. But what does the antagonist cortisol do during the day? The "stress hormone" has a much too bad reputation because it is involved in regulating your health and physical performance. In simple terms, it can be considered a natural caffeine shot. It makes you get out of bed in the morning, makes you awake and alert. Take-Home Message #2: Your body can produce melatonin from serotonin in the evening. First scientific papers show The more sunshine you get during the day, the higher your serotonin level can rise, which also correlates with the production of the sleep hormone melatonin in the evening. Therefore, try to spend your lunch break outdoors or to cycle or walk to work. This helps you to clear your head for a short time and, indirectly, to sleep better in the evening. 4. Why sleep is so important for your health Most people find sleep an annoying waste of time and try to save as much time as possible. Because during the day the real achievements are made and you really experience something. Do you agree with that? Then think about this: While you sleep, your body performs miracles. It's not about staying in bed as long as possible, it's about good quality sleep. Our sleep quality can be measured, for example, on the basis of REM (Rapid Eye Movement) phases, as well as the proportion of deep sleep phases. The quality determines whether you wake up full of power or whether you wobble around overtired with edges under your eyes. Numerous studies carried out at Oxford University prove the positive effect of sufficient REM sleep on brain function, metabolism, and the immune system. [3] But if you suffer from a deficiency, you are no longer yourself. After only 24 hours without sleep, up to 6% less glucose reaches your brain and your prefrontal cortex. This is important for thinking and decision-making processes as well as for social interaction. If you sleep too little, you become dulled and make the wrong decisions. During sleep, the most important information of the day is sorted, stored and your brain is reset, so to speak. Without the nightly regeneration, you will never be able to perform at full capacity, because good sleep is your natural energy boost. Data from an American sleep-tracking company showed that a lack of sleep can also have much worse physical effects in the long term. [4] Are you beginning to understand why good sleep is so important? It's good and it gets much better. Your sleep or the hormone melatonin, which is responsible for your sleep-wake cycle, can be easily "manipulated". Take-Home Message #3: A long-term lack of sleep can make you ill and upset your metabolism. Your thinking ability decreases and you start to make wrong decisions. 5. Use melatonin as a natural sleep aid To combat difficulties in falling asleep, many people resort to melatonin to shorten the time they fall asleep. Melatonin is not a sleeping pill, but a natural aid to falling asleep. Even those who have to turn night into day, ie work at night or suffer from jet lag after long-haul flights, often rely on melatonin as a dietary supplement. According to current case law, individual special manufacturers in Germany are allowed to sell their melatonin preparations as dietary supplements with a daily dose of up to 1 mg, while in the USA even higher doses are available. Does this make German products worse? On the contrary! Particularly exciting: A metastudy from the US elite university MIT has been able to confirm the positive effect of melatonin in low doses on sleep. [5] In addition, Prof. Richard Wurtman and other scientists and researchers examined a total of 17 studies on the subject of melatonin. The result was an incredibly important finding for every biohacker: Small doses of 0.3 mg to 1 mg of melatonin administered orally are particularly effective and can help to reduce the time it takes to fall asleep, thereby ensuring a good night's sleep and a better feeling in the morning. Higher doses of melatonin, on the other hand, appear to be counterproductive. Higher US doses go beyond the body's natural melatonin production and can even make your sleep worse. According to Prof. Wurtmann, doses of 0.3 to 1 mg are therefore the better doses. The intake of too much melatonin could cause undesirable side effects. The background is that the natural melatonin production starts approx. 60 minutes before going to bed, increases constantly and decreases again strongly approx. 90-180 minutes before waking up. A higher supplementation of the hormone with eg 5 mg speeds up this process so that one wakes up earlier and the perceived recovery suffers. Discover melatonin products Take-Home Message #4: The intake of melatonin as a dietary supplement is permitted in Germany according to current case law up to 1 mg per daily dose. Melatonin can reduce the time to fall asleep. 6. Does melatonin help with jet lag? Many people buy melatonin, the natural sleep aid because it can help relieve subjectively perceived jet lag sensations. Especially on long-haul flights and the resulting time difference or even for shift workers who often have to work at night, the normal sleep-wake rhythm gets out of step. The consequences can be problems falling asleep, irregular eating habits and concentration problems. Jet lag can, therefore, have an effect on general performance. In order to understand more precisely how jet lag can be alleviated under certain circumstances, one must first know something about the inner clock of the human being. The so-called circadian rhythm regulates all important processes of the body within 24 hours. Jet lag can disrupt melatonin production so that many people are awake while they normally want to sleep. Taking 1 mg of melatonin can help you fall asleep faster if your melatonin level is too low. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 7. Dosage and side effects: What should I watch out for when taking melatonin? If you decide to buy melatonin (eg in the form of dietary supplements), you should pay attention to a few more things. The natural sleeping pill should always be taken about an hour before going to bed so that the melatonin can develop its full effect. We recommend not to exceed a low melatonin dosage of up to 1 mg. As described above, the results of research indicate that especially low doses can achieve better effects than too high doses. The good thing about this natural sleep-inducing substance: If you only take up a small amount of melatonin, no side effects are to be feared. However, if taken at the wrong time or at too high a dose, melatonin may have the opposite effect. Children and pregnant women (including those who are breastfeeding) should not take the capsules. 8. For which occupational groups is melatonin relevant? The natural sleep-inducing agent can be taken in various forms. Melatonin is available as tablets to suck or capsules to swallow or as a practical spray. It is interesting for all those who have to struggle with an irregular sleep-wake rhythm due to their job. Especially shift workers who get into a kind of permanent jet lag due to their job are affected. These include: Nurses Doctors Pilots Stewardesses Police officers Taxi driver Truck Drivers Pilots and stewardesses have to work under extreme conditions on long-haul flights, for example. Especially the large time difference and the required performance during a night flight, when the body is actually adjusted to sleep, can disturb the sleep rhythm in the long run. This is also the case for another occupational group for which the intake of melatonin can be interesting. Shift workers, such as hospital staff, not only have to cope with the night work but also with extreme stress, while always remaining fully resilient. Sufficient sleep at night is therefore elementary. Taxi drivers are also affected. If you get tired behind the wheel, you quickly risk not only your own life but also that of many others. Therefore, it is extremely important for taxi drivers to be fully efficient during the night (their "working day") and to fall asleep quickly during the day (their "night"). For all these occupational groups, who have an irregular work rhythm or have to work at night, taking melatonin can be helpful to combat sleep problems in the sense of difficulty in falling asleep. The same applies here. The small doses of 0.3 to 1 mg of melatonin are already effective and should, therefore, be considered. Discover melatonin products 9. Where can I buy melatonin over the counter? The purchase of melatonin tablets is possible in Germany without a prescription in the form of food containing melatonin. However, in Germany, melatonin as a drug is only available on prescription at 2 mg and only for patients with a prescription from a pharmacy. Among the over-the-counter melatonin, products are BRAINEFFECT SLEEP with melatonin. As sleep experts, we are one of the first companies to sell melatonin in Germany. Why? We believe that 1 mg of melatonin in combination with sleep tips is the most effective way to fall asleep and therefore to get a good night's sleep. SLEEP contains 1 mg of melatonin per daily dose, plus other plant substances. This makes it one of the food supplements that can be purchased without a prescription. SLEEP is safely produced and controlled in Germany. It contains no animal ingredients. Therefore it is 100% vegan. BRAINEFFECT HACK: You don't want to take melatonin tablets or capsules but rather dose your sleep individually? Then our innovative BRAINEFFECT SLEEP SPRAY with melatonin is your opportunity to dose melatonin individually. The mouth spray supports you to switch off your head in the evening and to fall asleep better with melatonin. Both products are tested and on the Cologne List. Therefore, many top athletes and clubs use both products. Try melatonin gummies Try melatonin spray 10. Hack the melatonin levels naturally We now know that your melatonin level determines how long you can fall asleep and therefore how much you can sleep. In Germany, you have the possibility to take melatonin as a dietary supplement up to 1 mg per daily dose without a prescription. You can also boost your natural melatonin production in the pineal gland of your brain. As an organic grower, we recommend that you always combine both approaches, as products are not always successful without changing your evening routines. With the following three tips you can improve your sleep and chop your melatonin. 1. Eliminate light sources and use blue blockers Lights out is the motto. Did you know that your skin contains light receptors that send signals to your brain? That's why it's not enough to wear a sleeping mask that covers your eyes. It is best to sleep in as dark a room as possible. Studies by Harvard University have shown that the level of melatonin in the blood can be up to 50% lower when you sleep in a bright room. Definitely not recommendable and certainly not relaxing! Are you still reading the latest news in bed and watching a series on your laptop? You'd better make sure that you don't expose yourself to artificial blue light for at least an hour before going to bed. The blue light is stimulating and wakes you up. Another study by Harvard University found that devices in the bedroom that emit the blue light can disrupt the sleep-wake rhythm and reduce the number of REM phases. [6] The blue light inhibits the production of melatonin and promotes the production of cortisol. It makes the feeling of tiredness disappear and makes sure that your sleep time increases. Don't risk falling asleep because of blue light, but use Blueblocker or just reach for a book again. You can also find out more about blue light in our sleep guide. 2. When to sleep and not for how long If you want the best quality, good sleep possible, you should make sure you go to bed early. The so-called "King's Sleep" is available between 10 pm and 2 am This is the time when the most beneficial hormones are released - in other words, the hormone melatonin is most concentrated during this time. In research, it is assumed that the royal sleep is a natural function of nature to adapt to the rhythm of light and dark. When it gets dark on earth, our body tends to go to sleep thanks to its internal clock. Your eyes will close and you'll get lazy. Directly after falling asleep, the release of the growth hormone somatropin is highest. It positively influences the regeneration of your body cells. The King's Sleep ensures that you will have real power again the next morning! 3. Eat smarter, sleep better Eating and a good night's sleep are related because stomach and intestines are not only there to digest your dinner. About 30 different neurotransmitters are emitted in the intestines, about the same number as in the brain. Did you know that 95% of your hormones are produced in the intestines? That's why the digestive tract has been given the name "the second brain". In addition to the many neurotransmitters, the intestine can produce one in particular: melatonin. And that is many times more than the brain! For an optimal production of melatonin, your intestine must be doing well and the colonization of your intestine with good intestinal bacteria is important. You can achieve this through probiotics or through the right diet. The more natural and richer food is rich in vitamins, the better for the balance of your intestines and therefore for a restful sleep. Foods that contain melatonin include pistachios and cherries. However, it is also important when you eat. If we eat late and, above all, eat a lot of carbohydrates before going to bed, the insulin level rises massively. A study by Sydney University shows that about four hours before going to sleep, large amounts of carbohydrates should no longer be eaten, otherwise there is both an increase in the time it takes to fall asleep and a reduction in REM phases. [7] Take-Home Message #5: Whether light, sports, food or time, there are plenty of options to improve your melatonin production. The changes are not necessarily huge. However, every small improvement can make your sleep time improve step by step. Give it a try and test sleep as the secret ingredient for more power and performance! Discover our sleep products now 11. Conclusion Melatonin is naturally involved in your sleep and controls your day-night rhythm. It is formed from serotonin. This means that if you spend more time outdoors during the day and produce more serotonin, it will help you produce more melatonin in the evening. Your sleep quality can be measured by your REM phases. Poor sleep and lack of sleep reduce your overall thinking ability. 1mg of melatonin per daily dose is available and can help reduce the time it takes to fall asleep. Higher doses can even have a negative effect on your sleep. Melatonin is especially interesting for people who have a disturbed day-night rhythm due to shift work. 12. Sources [1] http://www.pnas.org/content/91/5/1824.short [2] http://www.forbes.com/sites/daviddisalvo/2013/06/18/to-get-more-sleep-get-more-sunlight/#53d82bf61da2 [3] http://www.fastcodesign.com/1663126/infographic-of-the-day-so-what-if-you-dont-sleep-enough [4] http://www.ncbi.nlm.nih.gov/pubmed/14715839 [5] http://news.mit.edu/2005/melatonin [6] http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side [7] http://ajcn.nutrition.org/content/85/2/426.full {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
Lire l'article
28 useful tips against boredom at home
You're in voluntary self-isolation because of the coronavirus and the ceiling is slowly coming down on your head? Here are our 28 best tips against boredom. Table of contents 6 sports tips against boredom 4 social tips against boredom 4 musical tips against boredom 5 craft tips against boredom 9 more tips against boredom Conclusion Are you tired of killing time with movies, series and social media? You want a meaningful occupation that challenges you and after which you also feel the satisfying feeling of having achieved something? Then you've come to the right place. BRAINEFFECT HACK : Try something new and use our 28 tips against boredom. Keep track of your progress to stay motivated in the long run. One of the key factors of success is to keep your vitamin D3 levels high. {{widget type="egproducts/list_productbyid2" product_id="600" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 1. 6 sports tips against boredom Sports and exercise in general are real boredom killers and are therefore high on our list of tips against boredom at home. Are you not in the mood for pushups etc.? No problem. Here you will find other ways to get active and do something for your well-being. 1. Do a home workout No desire or possibility to go to the gym? No problem. Your own body weight is perfectly sufficient to do a hard workout at home. 2. Go for a walk A short walk around the block clears the head and stimulates the blood circulation. At the same time you can use the time to talk on the phone. 3. Jogging If you want to get your circulation going again, turn the walk into a little endurance run. Jogging burns a lot of calories, supplies your brain with fresh oxygen, reduces stress and strengthens your immune system. 4. Working on your Mobility Do you sometimes feel stiff and motionless? Then use the time at home for a mobility routine. You will see how relaxed and comfortable you feel afterwards. 5. Learning a headstand / handstand Have you always wanted to be able to do a headstand or handstand? Then now is the perfect time to learn. Watch some tutorials. Grab a yoga mat and let's get going. 6. Think of a challenge On the internet you will find lots of fun ideas for cool challenges. Just think of yourself and challenge your friends. {{widget type="egproducts/list_productbyid2" product_id="506" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 2. 4 Social tips against boredom You may not currently be able to meet with your family and friends the way you would like to, but you can still do something for your social contacts. On the one hand, these tips will help you to avoid boredom and on the other hand, you will also bring joy to other people. 1. Commit yourself socially It doesn't matter if you just help the older couple from the neighborhood with their shopping or donate something to the people who are worse off. Social engagement is not only a wonderful tip against boredom, but makes both sides equally happy. 2. Call family and friends (via Skype) Are there people you think about more often, but always forget to call? Then now is the time. And we'll make a bet that they're happy. By the way: It gets even more personal when you arrange a Skype date with your loved ones. So you can see each other and eat, work out or come up with something else. 3. Catch up with an old friend you haven't heard from in years The same applies to old acquaintances. If there is someone you often think about, even though you haven't seen each other for ages, call him/her. 4. Support system relevant professions While many of us are in the home office, doctors, nurses, police officers and many other professionals go about their jobs daily to keep the system running. Time for a THANK YOU! That's why we at BRAINEFFECT are now giving away our exclusive SUPPORTER KIT free of charge to everyone who works in the relevant professions. Do you belong to it yourself or know someone? Then keep sharing the good news and secure our free SUPPORTER KIT for you or them. 3. 4 Musical tips against boredom For music lovers, the time at home is the perfect time to listen to some music or to try out yourself creatively. 1. Create a new playlist What used to be the mixtape is now the playlist. Take a little time to compile your current favorite songs. That way you will not only avoid boredom but also automatically get in a good mood. 2. Learning a musical instrument One of the best things you can do to prevent boredom is to learn a musical instrument. Even though the beginning is usually difficult. As soon as you are a little bit into practice, the time passes automatically. 3. Singing A karaoke party with friends or a private concert in the shower. Singing is fun and liberating. 4. Writing a song/ rap text If you are a bit more creative, you can simply find an instrumental on Youtube and then let your imagination run wild. 4. 5 Handicraft tips against boredom Also very suitable to avoid boredom are all kinds of handicraft activities. For many people, handicrafts even have a relaxing and almost meditative effect. 1. Learning to crochet, knit or sew Do you think crocheting, knitting and sewing are just for old ladies? Not true. You can have a wonderful time and design new clothes. 2. Handicrafts I bet you did a lot of handicrafts in your childhood. Handicrafts can also be a relaxing activity for adults. For example, you can create beautiful decorations for your own home. 3. Learn to draw Drawing is a great activity to train your concentration and sensitivity. 4. Painting Painting trains your left brain hemisphere in a special way. It also has a relaxing effect. 5. Build a new piece of furniture yourself Okay, making decorations is too easy for you? Well, how about having your own piece of furniture? Granted, you need a little more space. But if you have enough space, it's a project you'll spend a lot of time on. 5. 9 More tips against boredom Nothing for you yet? Then just try one of the following tips against boredom. 1. Prefer spring-cleaning Why not just do the spring cleaning in the fall? No matter what time you read this article, an extensive house cleaning will pass the time and afterwards you will feel really comfortable. 2. Redecorate your apartment Do you need a change of pace? The planning and implementation of your home furnishings is a nice occupation and feels simply good afterwards. Here you can of course also bring in your self-made decoration and furniture. 3. Read a book A good book captivates you and stimulates your imagination. Whether it's a novel or non-fiction. When a book captivates you, time flies without you noticing. 4. Trying out a new recipe Good food makes you happy. That's for sure. Are you bored? Then it's time for your taste buds to try something new. The preparation and cooking itself also increase the anticipation of the new recipe. 5. Writing a text Have you ever had the idea for a story, but then simply no time to write it down? Use your boredom wisely. Sit down and write down your thoughts. You don't have to write a professional novel. How about your very first short story or poem instead? 6. Learning a new language It is always useful to know another language. If you are bored again, use the time to learn a new language or simply refresh your language skills. Various apps will even help you for free. 7. Meditate Meditation is also something you can always do when you are bored. You train above all your calmness, concentration and mindfulness. If you don't know how to do it yet, our article about learning to meditate will help you. 8. Try something new in general Besides the examples we recommend, there are many other ways to fight boredom. Be open to new things and try out things you wouldn't normally do. There are plenty of free online webinars where you can learn about a new topic. Just try it out. 9. Feel gratitude/success journal A great occupation for mornings, evenings and also in between at noon is keeping a journal. It's entirely up to you what you write here. However, many successful people recommend writing down a few things every day for which they are grateful and to look at their personal successes again. {{widget type="egproducts/list_productbyid2" product_id="641" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 6. Conclusion You have now received 28 useful tips against boredom from us. Just try out one or the other tip for yourself. You will soon notice what you enjoy and maybe even a new hobby will arise from it.
Lire l'article
Cortisol - Declare was on the stress hormone
Are you constantly on edge, with a racing heart and no longer able to sleep at night? If yes, an excess of the stress hormone cortisol might be responsible for this condition. Here, we show you what cortisol is and how you can counteract the effects of the stress hormone. Cortisol does this to your body Cortisol is a primary stress hormone, which is released from your adrenal cortex whenever you experience stress. If you are chronically under stress, the hormone is released continuously by your body. A chronically elevated level of cortisol is very harmful for your cognitive and physical health and for your well-being. In the short term, however, the release of cortisol is very helpful and serves as a form of protection for your body. In combination with the other stress hormone, adrenaline, the two hormones perform many important tasks in your body. For example, in stressful situations, they prepare you to be at the top of your game. The hormones also help the brain to utilize glucose as a source of energy. In short, cortisol serves to improve your performance. If you have to perform well in a challenging situation, first the stress hormones noradrenaline and adrenaline are released in a rapid burst. This is followed by the release of cortisol. The combination of these hormones increases your heart rate, blood pressure and has many other effects. Essentially, cortisol activates you in demanding situations. So far, so good. The situation with the stress hormones becomes problematic only if you are chronically under stress and cortisol is being released permanently. This is because too much of the hormones can lead to a wide range of physical and psychological illnesses. An excess of cortisol is associated with hereditary diseases, high blood pressure, insomnia and malfunctions of the immune system. Chronically elevated cortisol levels are especially problematic for your brain. In such cases, the hormone damages areas in the hippocampus, the part of the brain which is responsible for learning and memory processes. A study conducted by the Department of Biological Sciences at Stanford University discovered that neuron cells get "overstimulated" by cortisol, which leads to their early aging. The generation of new neuron cells in the brain is also affected adversely. In the study, subjects with an excess of cortisol experienced issues with memory loss and had difficulty concentrating.¹ What chronically elevated cortisol levels also bring with them are sleep problems and a markedly reduced sleep quality. This is because too much cortisol does not let you fall asleep in the evening and at night it leads you to a situation where you are in a constant state of alertness. In this way you cannot get any deep sleep (which is extremely valuable) and are unable to regenerate sufficiently to start the next day with fully recharged batteries. On the contrary, bad sleep leads to an even higher stress level. Fortunately, you can reduce excess cortisol production. How does this work? Well, it's based on picking the right type of diet and physical exercise. These are the two main factors that can counteract the adverse effects of cortisol and reduce production of the hormone. Take-Home Message #1: The stress hormone cortisol has a stimulating effect on the cardiovascular system in stressful situations and makes you more efficient in the short term. Cortisol has a negative impact primarily on your ability to concentrate and on your sleep, which, in turn, also affects your stress level. The right diet against an excess of cortisol Food products do not contain cortisol. However, some food products can increase secretion of the hormones. Cortisol is associated with nutrition to the extent that it has a major impact on the regulation of the blood sugar level. For example, if you consume plenty of pastry products that contain a lot of sugar, your blood sugar level and, consequently, your cortisol levels will shoot up. The higher the blood sugar level, the more cortisol is secreted for regulation of the former. Ironically, many people eat sugary foods to relax. Sugar, however, causes an increased release of cortisol and adrenaline that can last up to five hours. The combination of sugar with white flour, which is used in many pastries and sweets, jacks up the cortisol levels even further. The healthier alternative: it's better to go for whole-grain products. And now it gets even harder. It's not just sugar that is bad for your cortisol levels: Coffee also enormously increases production of the hormone. The caffeine from coffee, energy drinks and the like stimulates the adrenal glands, which causes them to release more cortisol. Regular caffeine consumption can more than double the blood content of the stress hormone cortisol. People who do not wish to give up caffeine should switch to green tea. It only contains about a quarter of the caffeine, but at the same time the tea has a relaxing effect thanks to a special amino acid contained in it. A study by the Faculty of Health Sciences, Ben-Gurion University, has recently found out that the L-theanine amino acid counteracts cortisol production and brings down its levels in blood.² The third major factor that affects your cortisol levels: greasy fried foods. Potato chips and the like contain a large quantity of the so-called trans-fatty acids which lead to a rapid increase in cholesterol levels. Cortisol is also responsible for the regulation of cholesterol levels. Ergo: The higher the cholesterol level due to the consumed fats, the higher the level of the stress hormone cortisol. Take-Home Message #2: Although sugar, caffeine and fried foods do not directly contain cortisol, they increase your cortisol level indirectly because cortisol is involved in various metabolic and regulatory processes. Melatonin for improved sleep Sound and high-quality sleep is particularly helpful in bringing down cortisol levels. As mentioned above, a lot of stress automatically leads to a restless sleep and little sleep leads to even more stress. Melatonin can help you break out of this vicious cycle by letting you get better sleep again. Sleep hormone levels start to rise as soon as it gets dark and the cortisol decreases when you go to sleep. If the two hormones are not in equilibrium, this can severely impair your sleep quality. Therefore, supplementation with melatonin can be useful to help you fall and stay asleep. Take-Home Message #3: If the stress hormone cortisol does not decrease sufficiently in the evening, sleep problems are inevitable. This can be prevented with melatonin, the human sleep hormone, which helps you fall asleep faster and have a better sleep. Counteracting the excess of cortisol with sports Regular physical exercise improves mental performance and protects your brain from the effects of aging. There are many different reasons why this is the case. One of them is the reduction of cortisol levels, because an excess of cortisol makes the neuron cells in your brain age faster. When we speak of sports activities, we are not talking about training as long or as hard as possible. On the contrary, too much or too strenuous training actually increases cortisol levels. The reason for this is again anchored in the human "fight-or-flight" response. For example, walking a marathon can trigger a complex stress reaction. Your brain gets the message that you are fleeing from a danger and proceeds to release the stress hormones adrenaline and cortisol. If, however, you wish to lower your cortisol levels, you should rather do moderate sports types. A study by the Faculty of Medicine, Stanford University, has investigated the best ways to reduce cortisol levels. The results indicated that soothing sports types, such as yoga or meditation, are most appropriate.³ Read more on the topic of meditation here. That being said, other, more active sports types are definitely also appropriate. 20 to 30 minutes of light physical activity - such as walking or cycling - will reduce your stress and thus use up excess cortisol. Take-Home Message #4: Sports activities reduce stress and lower your cortisol levels. However, it is important not to train too hard or for too long. Studies 1. http://www.jneurosci.org/content/10/9/2897.short 2. http://www.ncbi.nlm.nih.gov/pubmed/21617527 3. http://www.psyneuen-journal.com/article/S0306-4530(03)00054-4/abstract {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember
Lire l'article
