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How does alcohol affect physiological processes in the body?
Have you ever wondered what happens to your body when you have a beer or a shot? What processes does alcohol trigger in the body? Let's see what alcohol affects in the body and what awaits you when it returns home from the summer garden. You wake up more tired after drinking alcohol Although alcohol may make you sleep better, the quality of your sleep will be worse. Why? This is because alcohol binds to the same places in the brain as the neurotransmitter GABA, which is responsible for relaxation and inducing well-being. Thanks to this, you will fall asleep faster after drinking alcohol, but the quality of your sleep will decrease. The ratio of REM sleep during the night, which optimally makes up 20-25% of the sleep cycle, will also decrease. It is a phase when the brain is very active, memories are sorted, emotions are processed. This also explains why you wake up more tired in the morning. Extra pounds and calories You probably know that alcohol contains empty calories. The amount varies from drink to drink. Alcohol also temporarily increases the appetite for sweet and fatty foods. It also affects hormones responsible for appetite, such as ghrelin and leptin. Leptin regulates the feeling of satiety, and ghrelin, on the other hand, tells the brain that the body is hungry. And that's why you may simply have more cravings for no apparent reason when consuming alcohol. If there is an imbalance between these hormones, they can affect changes in weight. Which alcohol has the least calories? The winner is wine. You will find the most sugar in various drinks with fruit juices. Watch out for you. Digestive problems and disturbance of the intestinal microflora In addition to short-term nausea, alcohol also affects the overall intestinal microflora. It can thus cause not only digestive problems, but also depression and mood deterioration due to the confirmed gut-brain connection during prolonged use. During the breakdown of ethanol, substances are also created that overacidify the organism. A change in pH in the body can wreak havoc, especially when it comes to metabolic processes. The trio of minerals magnesium, zinc and selenium helps to raise the pH and easily copes with the problem. Did you know that 400 times more information travels from the intestines to the brain than from the brain to the intestines? A burden on the liver Alcohol is the biggest burden on the liver, which is dedicated to the overall detoxification of the organism. This is done with the help of enzymes. But the liver can only process a small amount of alcohol at a time. Its excess then circulates throughout the body. So the decomposition process repeats itself until the body breaks down all the alcohol. This can take a few hours, or even a whole day. During this time, the body prefers to break down alcohol, as it tries to get rid of toxins as quickly as possible. So how to help the liver with regeneration after the party? It is useful to add antioxidants such as vitamin C and E, B complex, which supports detoxification, but also magnesium, omega 3 fatty acids and the previously mentioned selenium and zinc. After four weeks without alcohol, fatty tissue in the liver is reduced by up to 20%. Hormone imbalance We have already discussed the hormones leptin and ghrelin. But these are not the only hormones that alcohol affects. For example, alcohol can affect testosterone production both in the long term and in the short term. Even occasional drinking can disrupt testosterone production in men by negatively affecting the pituitary gland and hypothalamus. One study shows that testosterone can drop dramatically just 30 minutes after consumption. Another hormone that alcohol has a direct effect on is dopamine. Alcohol increases the production of dopamine and thus induces a feeling of happiness, joy, relaxation and slows down the flow of nerve impulses in the brain. This is why our judgment is a bit skewed when we drink. And then there's the classic hangover, but I'll look into that next time. If you want to eliminate a hangover as much as possible, you can try our Hangover. In the e-shop, you will also find the supplements mentioned in the article, such as omega 3 , magnesium , liposomal vitamin C or Daily Essentials , thanks to which you will replenish all the necessary essential vitamins and minerals not only after a night of excess. Display Display Display
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Travel kit for better sleep: Get a good night's sleep on the go
New places, new sensations, sounds, smells. Vacation is a time for experiences and adventures. But also time for rest. Which can sometimes be a bit of a problem. A time shift, a different bed and duvet, or a completely different climate zone. So what can you do to get the most out of sleeping outside your bedroom and come back rested from your holiday?
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Lukáš Sedlák: A state of flow is the holy grail for every athlete
Interview with Lukáš Sedlák, striker and captain of HC Dynamo Pardubice and recent world champion.
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4 scientifically proven procedures to slow down aging
The aging process is caused by a whole set of different factors. Some slow down aging, others accelerate it. Cells in the body change and adjust their behavior throughout life. Younger cells are better at repairing their damage. But they gradually lose this ability with age. Cell repair is increasingly challenging. The ends of DNA, the so-called telomeres, shorten. The shortening of telomeres is considered one of the mechanisms of aging of the organism at the molecular level. So what can you do to slow down cellular aging? Less food for longer life Limiting calorie intake will positively affect cell lifespan. The main mechanism that works here during fasting is autophagy. It is a process where cells have more time to renew themselves and clean up accumulated waste materials. In a "clean" environment, they are capable of better regeneration and this has an impact on their lifespan. If you have never tried classical fasting, intermittent fasting may be a suitable alternative. One of the variants is catering with time windows 16/8. To begin with, for example, with time windows 16/8. So 16 hours without food and 8 hours with food. We recommend starting the fast after dinner. Sleeping on an empty stomach can be more difficult than going a whole day without food. Movement, movement and more movement It is so. Any physical activity is one of the most effective ways to build longevity. With increasing age, sarcopenia occurs, when the amount of muscle mass decreases. Muscle loss can impair mobility and thus the quality of life. A combination of all three types of movement is suitable: aerobic, strength training and exercises to develop flexibility. Physical activity moves the lymph, promotes proper blood flow in the body and, last but not least, positively affects the mood thanks to the released endorphins. Specific examples: Aerobic activity: running, cycling, swimming, skipping rope, jumping Strength training: squats, gym, bodyweight exercises involving as many muscle groups as possible at the same time Mobility: yoga, stretching, pilates Sleep and longevity Up to a third of adults do not sleep the recommended 7-9 hours a day. At the same time, quality sleep affects overall well-being and a number of physiological processes in the body. Lack of sleep, for example, increases the level of the hunger hormone ghrelin. A tired body will then require energy-rich foods to replenish its energy somehow. Long-term lack of sleep will also negatively affect immunity or our mood and hormones. You can improve the quality of your sleep simply: just go to bed at approximately the same time every day. The sleep cycle stabilizes, and if you wake up in the morning before the alarm goes off, then this tip has worked. Regularity, an evening routine and an optimal environment (reference to bedrooms according to biohackers) are the keys to quality sleep. You can also try a weighted blanket, blue light blocking glasses, or meditation to help you fall asleep faster. You can find more tips in the article about bedroom optimization for the best sleep. A stress-free life It would be nice, but it is not always possible to avoid stress. The short-term one can be beneficial for performance. But it will not bring much benefit in the long term. Chronic stress can be a starting point for inflammation, mental discomfort and will negatively affect cellular aging. Like lack of sleep, long-term stress has a negative effect on immunity. The body engages in the "fight for survival" and the immune system is the first to suffer. However, it is possible to work with stress and train the reactions of our organism. One of the techniques is, for example, meditation. If you do it regularly, according to one study, your brain will be up to 7.5 years younger than that of people who do not meditate for a long time. Meditation can also positively affect the learning and memory center. A second tactic to manage stress is breathing exercises. The technique of box breathing, the 4-7-8 method and generally extended exhalations will work well. Jacobson's progressive relaxation, which combines breathing and gradual tightening and loosening of muscles, is also worth a try. muscle tightness. All four mentioned tips help the cells to extend their life cycle. In addition to limiting calories, regular exercise, quality sleep and stress management, cells can be helped by substances such as NMN, NR, Resveratrol, Rutin or Apigenin, which affect the production of NAD - a substance necessary for hundreds of metabolic functions in the body. You can find them all in our Longevity 3.0. 👇 Buy
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Biohacking for women: Optimizing the menstrual cycle and premenstrual syndrome
Some women are unaffected by menstruation, while others can't wait for it to end. In this article, we'll look at why this is so and break down the cycle from a slightly different perspective. Hormones are often discussed in connection with the menstrual cycle. Hormone levels fluctuate throughout the month. Changing the ratio of hormones can have a major effect on mood and physical condition. Which hormone is responsible for the scarecrow called PMS and which, on the other hand, ensures a good mood? How does the menstrual cycle affect neurotransmitters? Let's take a look at it. Menstrual phase We consider menstruation itself to be the first phase of the cycle. It is usually said to occur on average every 28 days. A shorter or longer interval is perfectly fine. Bleeding, the washing out of the endometrium and the unfertilized egg, can last 3-5 days. Sometimes this phase lasts even 7 days. Low estrogen levels, general depression, greater fatigue and overall slowing down, whether physical or mental, are typical. Menstrual pains are caused by the contractions of the uterus, which is shedding its lining. Blood loss is a big burden for the body, so it is advisable to supplement with iron. Follicular phase The phase starts along with the menstrual phase and lasts about 14 days. During the follicular phase, follicle-stimulating hormone begins to act, which stimulates egg growth. Estrogen levels are highest at this time. This manifests itself in increased energy, good mood, higher productivity and self-confidence. Ovulation It is the shortest phase of the entire menstrual cycle. A mature egg is released, which moves from the ruptured follicle into the fallopian tube. It is also the best time for its fertilization. If this happens, the fertilized egg implants in the uterus and begins its development. If not, the fourth stage occurs. Luteal phase Probably the least popular phase lasts about 14 days. During the luteal phase, the released follicle produces a corpus luteum, which produces progesterone. A hormone that supports the nutrition of the endometrium so that any fertilized egg has a place to settle. At this time, there is a loss of energy and general depression, mood deterioration or social isolation. This is all due to the fact that the body is preparing for menstruation itself. If fertilization does not occur, the egg and the corpus luteum disappear. As a result, both progesterone and estrogen levels will drop. And the body enters the first stage - menstruation. How does PMS develop? This state of body and mind is referred to as premenstrual syndrome. Frequent manifestations can be: - general mental discomfort, irritation, anxiety - different tastes or increased appetite - pain, breast tenderness - nausea and indigestion - water retention in the body But what is also important to mention is that together with the level of hormones, the levels of neurotransmitters in the brain also change. During PMS, levels of the neurotransmitters serotonin and GABA decrease. This then results in a worsening of mood, anxiety or depressive states before the onset of menstruation. How to relieve PMS symptoms? The right combination of natural substances that support the balance of hormones and neurotransmitters can help with greater well-being during the luteal phase. "The idea to make Hormone Balance arose as a request from our team. Biohackers from Flow also deal with mood swings and low energy. We wanted to be able to work and live the whole month as we can on the best days. We couldn't find an effective solution, so the guys from Flow developed it for us." - Duck, CMO Flow What you will find in Hormone Balance In Hormone Balance you will find substances that support the balance of neurotransmitters, such as lemon balm or saffron. Horsetail, red clover, vitamin B6 or the most biologically and patented form of curcumin contribute to the harmonization of hormones. This wellness for your cycle also contains vitamins and minerals such as calcium and zinc or Chinese angelica, which contribute to the normal functioning of the urogenital system. In Hormone Balance you will not find hormones, but only natural substances. "We certainly don't try to bypass nature. Not that. However, we would like to help women make the more demanding part of the month more pleasant, so that they can experience it more comfortably, without stress." Matěj, Flow product development CTA: Guess who orders more of this product? Women or men? :D Buy
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A biohacker's bedroom - tips on how to optimize your bedroom for better sleep that you may not have heard of before
Quality sleep is important. Not only for rest and regeneration, but also for mental well-being. It affects all processes in the body and we spend up to a third of our lives sleeping. Even so, it happens that we do not pay enough attention to it. Paradox, right? A big advantage is that the general rules for sleep apply to the majority of the population. If you want to work on your sleep routine and improve the quality of your sleep, we have tips for you on how to arrange your bedroom so that you wake up in the morning full of energy. Bed and bedding Let's start from the basics. For quality sleep, you need a quality mattress. A great choice is a mattress made of natural materials, such as wool, cotton, hemp or natural rubber. Stick to nature, even when it comes to choosing bedding. Well-chosen materials will support proper thermoregulation, such as cotton, silk or linen. Have you heard of a grounding pad? It helps with stress, fatigue and even sore muscles. It contains silver filaments that help with proper grounding. Memory foam pillows clearly lead the way. TIP : If you want better quality sleep, try a weighted blanket. It is a blanket that contains small glass balls. These are evenly distributed over its entire surface, so they exert a pleasant pressure. Pressure stimulation has an anti-stress and relaxing effect. And it kind of simulates a safe hug. It can help you fall asleep faster. The ideal weight of the load blanket is then 10 - 15% of your weight. Light and dark Good sleep requires good darkness. You can achieve it with quality blackout curtains. An eye mask will do the same (add a click on the product?). These are especially suitable for traveling and sleeping outside your oasis of sleep. In addition to darkness, sleep is also affected by the light we are exposed to before going to sleep. Yes, we are talking about blue light from monitors and light bulbs. The easiest solution is to wear orange or red glasses (product link) to block blue light. When to reach for such glasses? About 2 to 3 hours before bed. Mobile and computer applications will help with blue light regulation if you need to work even in the evening. The app adapts your device's screen to the current time of day and solar cycles according to a specific time zone. They gradually filter the blue spectrum already during sunset. A step further is the replacement of classic light bulbs with those without the blue and green components of light. Warm light from salt lamps will also work well. TIP : You can cover the light sources that can do this with a special red film that blocks blue light. Or try a special lamp that changes the light spectrum automatically according to the time of day. Environment, humidity, temperature The ideal temperature for quality sleep is between 18 and 22 degrees. We then try to keep the air humidity between 30 and 50%. You can achieve this by turning on a humidifier, ionizer or air purifier. It will also help to properly ventilate and let moisture from the outside into the bedroom. Plants also regulate air quality. Which one to choose? Preferably those that produce oxygen during the day and at night. Specifically, for example, dragon fruit, mother-in-law's tongue or ficus. TIP : Maybe for the more daring, but if you want to try one more trick, try sleeping without your pajamas. Rubber in the waist area can block the lymphatic system. The most comfortable position for your organs is then on your back or left side. All other positions put more strain on the internal organs. Did we surprise you with a tip for the sweetest sleep? Or are you seasoned biohackers who have mastered all the tricks mentioned? Or have we missed one that is absolutely essential for you? Let us know on social media, we'll be happy to share it with others in this great community. Also try Flow helpers for even better sleep.👇 Buy Buy Buy Buy
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4 tips on how to regenerate in spring like a biohacker
Spring is the time for cleansing, as we all know. Apart from the traditional fasting, there are also other ways to kickstart the body after the long winter. If you want to take spring cleansing to the next level, we have tips for you on what to focus on besides a lighter diet. Fasting or cold exposure can help with cleansing. You can reboot your mind through meditation. And let's not forget the best regenerative tool - sleep. Intermittent fasting helps with cell regeneration Time-restricted eating helps with fat burning. A low level of insulin in the blood triggers a mechanism whereby the body begins to utilize fat as an energy source. This typically occurs approximately 12 hours after the last meal. Fasting begins and the body switches into fat-burning mode. Fasting also improves insulin resistance and optimizes post-meal hormones. A significant advantage of fasting is the initiation of autophagy. This is a process that helps cells rid themselves of cellular waste generated during all physiological reactions, and during the standard regime, cells don't have time for such cleanup because they're focused on growth and building. A similar principle works to alleviate oxidative stress and reduce inflammation in the body. Intermittent fasting increases endogenous antioxidant activity, which reduces oxidative damage to cellular proteins, lipids, and nucleic acids. Another area affected by fasting is energy. And it's positively affected! You may feel a greater influx of energy and better concentration. This is because the body has enough energy from its own stores and doesn't have to expend effort on digestion. And how to start? It's best to start gradually to give the body time to adjust to fasting. Ideally, you should start intermittent fasting with a 12:12 ratio. Twelve hours of not eating and twelve hours of eating. For example, starting intermittent fasting at 7:00 p.m. means you can have breakfast at 7:00 a.m. TIP : Don't start fasting after breakfast, but after dinner. Going to bed on an empty stomach is much better than going through the entire day without food. During fasting windows, it is recommended to drink plain water, possibly coffee without milk and sugar, or green and herbal teas. It's important not to send any calories to the body during this time so it can fully reap the benefits of fasting. Meditation supports brain neuroplasticity Meditation changes brain structures at a physiological level. Neuroplasticity is a property of the brain that describes changes that occur in response to experiences, mental training, and new skills. From this perspective, we can consider meditation as one of the best neurohacking techniques. Studies show that meditation is capable of influencing one of the most important areas of the brain, the prefrontal cortex. This part is responsible for decision-making, planning, concentration, memory, and influences social behavior. However, with age, the prefrontal cortex tends to decline. Brain scans of people who meditate and those who don't show that long-term meditation can keep the brain on average 7.5 years younger. Another area affected by meditation is the hippocampus. It is the center of learning, memory, and enables the storage of information from short-term to long-term memory. The size of the hippocampus is negatively affected by stress and increased levels of the stress hormone cortisol. Long-term meditation can thus protect your hippocampus. TIP: Although when we think of meditation, we usually imagine a serene yogi on a mat, meditation in motion is also increasingly talked about. So, if you can't sit calmly and repeat mantras, try activities like running. Using mindfulness techniques during such activities fulfills the same purpose as traditional meditation. Cold exposure boosts immunity and digestion. The cold shuts down your mind! Completely. When you immerse yourself, you don't think about anything for a while. Thanks to sympathetic activity, adrenaline and noradrenaline begin to be released into the blood. The stress response activates the hypothalamus, which releases corticotropin-releasing hormone. This increases the production of certain neurotransmitters. For example, acetylcholine increases the ability to concentrate. Dopamine speeds up decision-making, and serotonin relieves fear. In addition to mental resilience and stress reduction, regular cold exposure helps with immunity. Cold affects the intestinal microbiome and its composition. A microbiome activated by cold encourages the body to increase the number of immune cells. Cold exposure also helps with a weight loss process called non-shivering thermogenesis. When the body is briefly exposed to cold, metabolism speeds up, and the released noradrenaline kicks off the fat-burning process. Free fatty acids and other substances then serve as fuel for heat production, thanks to brown adipose tissue, where this entire process takes place. Increased blood flow to the brain improves cognitive functions such as concentration, memory, and enhances the quality and health of the blood-brain barrier, which is the passage between brain blood capillaries and brain tissue. It has a close connection with intestinal permeability and the intestinal microbiome. These two things influence each other. The vagus nerve, which is involved in communication between the intestine and the brain through the gut-brain axis, is activated by cold receptors. TIP: How to start cold exposure? Take a classic warm shower, finishing with a cold one. For starters, even fifteen seconds will do. It won't be pleasant, but your body will get used to it over time. A simple technique called Box Breathing can help. This technique is also used by Navy SEALs. Inhale through your nose with your mouth closed for 4 seconds. Hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and then hold your breath for 4 seconds. Optimal sleep lasts 8 hours Sleep is perhaps the best regenerative tool for the body and mind. There is no process in the body that is not influenced by sleep. Many studies confirm that poor and inadequate sleep negatively affects a person's psychological well-being. It affects mood and emotional stability and is also associated with mental health disorders. One sleep cycle can be divided into 5 stages: 4 stages fall under NREM and 1 stage under REM. We should go through 4-5 sleep cycles during sleep. Ideally, sleep cycles should alternate 5 times. One cycle averages 90 minutes. When multiplied by five, it equals 7.5 hours. However, the REM phase lengthens with each repetition of the cycle, so rounding up to 8 hours came from there. Although it may not seem like it, sleep is a great "medicine" for everything. What to try if you have trouble sleeping? Limit caffeine in the afternoon, avoid alcohol as it worsens the quality of the REM phase, wear red glasses to block blue light in the evening, which affects melatonin production, go to bed and wake up at the same time, darken the room, or wear a sleep mask. TIP: In addition to proven herbs such as valerian, lemon balm, or chamomile, there is also the less traditional gamma-aminobutyric acid (GABA). It promotes calm, relaxation, and reduces stress. L-Theanine has relaxing and anti-stress properties, increasing the amount of alpha waves in the brain. Magnesium bisglycinate combines magnesium with glycine, which penetrates the brain well and calms the nervous system. Also take a look below at Flow helpers for spring regeneration. 👇 Display Display Display Display
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Jak žít lépe a déle: 10 tipů pro dlouhověkost
Dlouhověkost fascinovala lidstvo od nepaměti. V tomto článku vás provedeme tím nejpodstatnějším – čeká na vás harmonický mix vědeckých poznatků a praktických tipů, které můžete rovnou aplikovat.
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Everything you should know about L-theanine
L-theanine is an amino acid most commonly found in black and green tea leaves. It can also be found in small amounts in some mushrooms. According to many studies, L-theanine relieves anxiety or stress and is also used for insomnia problems. Thanks to these relaxing effects, it is part of many dietary supplements. Before purchasing a product containing L-theanine, read this article to learn about the potential benefits and risks associated with this amino acid. Benefits of L-theanine Although L-theanine is best known for its relaxing effects, there are many more potential health benefits associated with this amino acid. Which ones are they? Relief from anxiety and stress Have you noticed that sipping a cup of warm tea has a relaxing effect on you and you just feel a lot better afterwards? It's not just your feeling. Some scientific researches have come to the conclusion that consumption of L-theanine has a relaxing effect on people, without causing drowsiness and lowering the heart rate. [ 1 ] A controlled study with 104 participants links L-theanine to reduced levels of stress and feelings of anxiety in people experiencing stressful situations. [ 2 ] Another study published in the Journal of Clinical Psychiatry examined patients with schizophrenic disorders, and in this case, the results speak of a reduction in anxiety and an alleviation of the symptoms of said disorders. [ 3 and 4 ] Support for concentration Especially in combination with caffeine, L-theanine can increase concentration and attention. According to one study, after consuming 97 mg of L-theanine and 40 mg of caffeine (a classic cup of coffee contains about 95 mg of caffeine), participants were able to focus significantly better while performing demanding tasks. In addition, study participants felt more energetic and less tired. [ 5 ] Better immunity According to some research, L-theanine improves the functioning of the immune system. A study published in the journal Beverages suggests that L-theanine helps reduce upper respiratory infection rates. [ 6 ] In conjunction with catechins (antioxidants) from green tea, L-theanine is associated with preventive effects against the flu. [ 7 ] Another study concluded that L-theanine has an anti-inflammatory effect in the digestive tract. [ 8 ] To confirm these conclusions, however, it is necessary to carry out further research that will confirm their validity. In the fight against cancer L-theanine is associated with enhancing the effects of some chemotherapy drugs used in the treatment of tumors. [ 9 ] This is a potential possibility to increase the effectiveness of chemotherapy in the fight against cancer. Official data that there is a correlation between drinking tea and a lower incidence of cancer does not yet exist. However, some studies suggest that people who drink tea regularly have a lower incidence of cancer. [ 10 ] An experiment was conducted in China with women diagnosed with ovarian cancer, and according to its results, patients who drank at least one cup of green tea a day lived longer. [ 11 ] Another study found that women who regularly drank green tea were 32% less likely to develop pancreatic cancer. [ 12 ] For better sleep Other research suggests that L-theanine benefits quality sleep, which is probably related to its relaxation effects described above. In the conclusions of one study, scientists write that in doses of 250 mg and 400 mg L-theanine significantly improves sleep in both humans and animals. [ 14 ] Furthermore, L-theanine in an amount of 200 mg has been shown to help reduce heart rate and thereby promote relaxation of the body. [ 15 ] It also helps boys with diagnosed attention deficit hyperactivity disorder (ADHD) to sleep better. The study examined the effects of L-theanine on 98 boys between the ages of 8 and 12. The randomized group was given two tablets with 100 mg of L-theanine twice a day. The other group received placebo pills. After 6 weeks, the L-theanine group had significantly longer and more restful sleep. [ 16 ] Although these results sound promising, more research will be needed to confirm the efficacy and safety of L-theanine administered to children. You can find L-theanine in several Flow products: Focus 2.0 , Focus Decaf , Active Coffee , Focus Chocolate and Sleep . And now we also have it for you in its pure form👇 Buy
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