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The Mushroom Picker's Guide: How Adaptogenic Mushrooms Affect Your Body and Mind
They say we are a nation of mushroom pickers. We set off into the forest with a basket and the hope that there will be fried food in the evening. We dry, fry, preserve. But that's not all there is to using mushrooms. According to the latest calculations by scientists from the Academy of Sciences, there are more than 6 million different types of mushrooms in the world. Edible, poisonous, medicinal, hallucinogenic and then the adaptogenic ones. You can find them in various dietary supplements and they have become very popular in the health world. What are adaptogenic mushrooms? Adaptogenic mushrooms contain substances that can help reduce the effects of stress on your body. These are not hallucinogenic or "magic" mushrooms. Adaptogens do not affect the mind or perception. In general, an adaptogen is a substance that increases the body's resistance to physical, biological, and chemical stress and helps support normal functioning when you are already under stress. How do adaptogens work? The body's response to stress is complex and involves multiple body systems, including the hypothalamic-pituitary-adrenal axis. The main function of this imaginary axis is the release of glucocorticoids - steroid-based hormones, including cortisol - the stress hormone. Glucocorticoids then activate the stress response. And this is where adaptogens come in. They act on the aforementioned hypothalamus-pituitary-adrenal axis by increasing resistance to stress, promoting stability and accelerating recovery from stress on a biochemical level. Hypothalamus - is the part of the brain that controls key functions such as body temperature, hunger, thirst and sleep. It also forms a link between the nervous system and the hormonal system, thereby influencing the functioning of many organs. The pituitary gland is a small gland in the lower part of the brain that produces hormones that affect growth, reproduction, metabolism and other important bodily functions. It plays an important role in the regulation of vital functions. Adrenal glands - glands with internal secretion of hormones found on the upper part of the kidney. Glucocorticoids - steroid-based hormones. Cortisol - a stress hormone that triggers stress reactions. Many mushrooms have anti-inflammatory effects or perhaps boost immunity. The term adaptogenic refers to the fact that the substances they contain can influence the body's response to stress. Cordyceps This medicinal mushroom has been used in China and Tibet for many years. It has a positive effect on chronic stress, supports the optimal function of the immune system, resistance to fatigue. It contains betaglucans and minerals such as sodium, potassium, calcium, magnesium, iron and zinc. In nature, you can find it as a parasite of one type of insect. But don't worry, you won't find this wild form in food supplements. Currently, the cordyceps mushroom is grown on mushroom farms, so no insects suffer. It has up to a hundred different species. The most researched and used species are Cordyceps sinensis or Chinese caterpillar and Cordyceps militaris - red caterpillar. Lion's mane The Czech translation gave this mushroom the name lion's mane, which it really resembles with fibers. The mushroom is widely used in gastronomy in Japan, Korea and China. In addition to supporting the nervous system, it also has a positive effect on digestion and overall vitality. And the large amount of bioactive substances makes it a great antioxidant. Why is it so beneficial? It supports the healthy development of the structure of neurons and the brain. Lion's mane also supports protective functions in the brain by reducing oxidative stress and abnormal immune signaling in the body. In addition, it can have a positive effect on gut health and gut microflora, which can contribute to overall well-being through the connection of the gut-brain axis. And finally, one interesting thing: it is possible to make 125 mg of extract from one gram of mushroom. Reishi You've probably already heard of her. She was a bit of a pioneer of mushrooms from the East. It earned the nickname "mushroom of immortality". Modern research on Reishi mushrooms emphasizes their benefits for supporting the immune system and rejuvenating processes in the body. Several preclinical studies have shown that it supports immune cell function and both innate and acquired immunity. Research also shows that it supports healthy mitochondrial function in the brain. Focus on concentration when choosing the right supplement. It is also important whether the extract is made only from the fruiting bodies of the mushrooms or also from the pods. As you probably already guessed, the best is a pure extract only from fruiting bodies that contain the most active substances. Of course, there are many more adaptogens. We were quite interested in them, so you can find them in some of our products. And for example, we also have Cordyceps separately in powder form in the pure substances section. You can easily prepare an adaptogenic coffee or smoothie. Cheers to health and well-being. Display Display Display Display
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Does low magnesium affect aging?
Magnesium is one of the most important minerals in the human body. It activates hundreds of enzymes involved in all major biochemical and metabolic processes in cells. It is important for DNA and protein synthesis, energy metabolism of cells, cell division and growth, conduction of nerve impulses, contraction of skeletal and heart muscle, growth and mineralization of bones, and immune system function. Its deficiency will also affect aging, and aging will affect its level. Why are we low in magnesium? The recommended daily dose is set at 375 mg. Unfortunately, most of us simply cannot reach this value with the help of diet. One of the main reasons why we are low in magnesium in our food is the fact that agricultural soils are becoming increasingly poor in essential minerals and magnesium is being lost in the processing of grains, food and even cooking. So even with a balanced diet, you may not have the necessary amount of magnesium. Approximately 50-60% of the body's total magnesium content is stored in the bones. Magnesium and aging Unfortunately, the level of magnesium in the body decreases with age. In addition to the low amount of magnesium in food, it also contributes to a decrease in magnesium absorption in the intestines. With age, there is also more excretion of magnesium in the urine due to poorer kidney function. Low magnesium can be difficult to detect as it can easily be confused with common signs of aging, for example. So what does low levels do in the body with regards to aging? Change in intestinal microflora The composition of the gut microbiota gradually changes during aging, leading to an overall reduction in gut diversity. The imbalance of the intestinal microbiota and disruption of the intestinal microbiome further affects the physiological processes in the body. Specifically, it can be a loss of the enzyme lactase, which can cause lactose intolerance. Analyzes of the intestinal microbiome have shown associations between the level of magnesium in the diet and the composition of the intestinal microbiota. Magnesium supplementation has been shown to increase the number of bacteria associated with gut health. Limitation of autophagy, i.e. cell repair Autophagy is a cellular process in which cells repair and recycle damaged cellular components. The body's ability to carry out this process decreases with age, which contributes to the accumulation of damaged cellular structures and parts. You can think of it as a kind of cellular debris inside a cell. So you probably understand that it's not exactly an ideal situation. Studies have shown that magnesium can help with this quite well. Low levels of dietary magnesium are associated with reduced autophagy, while magnesium supplementation can promote autophagy. Autophagy eliminates pathological phenomena in cells. Telomere shortening You may have heard of them before. Telomeres are sections of DNA at the ends of chromosomes that shorten each time a cell divides. And so they get shorter with age. When telomeres reach a critical length, cell division stops. The main role of telomeres is to protect the chromosome. This is where magnesium plays an important role. It helps regulate the structure, integrity and function of telomeres as well as an enzyme that prevents telomere shortening. Research has shown that higher magnesium intake will help with longer telomeres. Thanks to magnesium, the telomeres can divide for a longer period of time and the cells live longer thanks to this. Low levels of magnesium in older age will also affect intercellular communication, immunity, stem cells and overall cell division of various tissues or alter cell metabolism. However, it is not always easy to detect magnesium deficiency in the body. The level of magnesium is usually determined by measuring the total level in the blood serum, which reflects only a very small part of the body's magnesium content. Approximately 50-60% of the body's total magnesium content is stored in the bones and the rest is stored in the cells. Only less than 1% of body magnesium is found in serum. Therefore, serum values often do not accurately reflect cellular magnesium status. These may be low even when serum levels are in the appropriate range. Another option for measuring magnesium levels in the body is a blood test, or its amount in the cells. Have you tried Mg 2.0 yet? It is a unique combination of 6 organic forms of magnesium combined with vitamin D for even better absorption. Buy
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Stress and its benefits
In history they told us about the Bronze or Iron Age. Maybe over time, ours will be labeled as plastic and stressful. Stress is simply a part of modern society. Whether it's high performance demands, fast times, constant trends and changes to the noisy environment of big cities. Despite all the negative aspects that stress brings to a certain extent, it can also be beneficial for the organism. In what and when is stress more of an enemy than a helper? In this article, we will look at the "good stress". In it you will also find practical tips on what to try if you are experiencing acute stress. What is stress and how does it arise? It is a set of physiological and psychological reactions of the body to external or internal stimuli that are perceived as demanding, threatening or exhausting. It arises when the body perceives a situation as a threat or a challenge and activates the so-called "fight or flight" response. If the body is in such a state for a long time, we are talking about chronic stress, which is not beneficial to the body. Its opposite is acute stress, from which some we can extract the benefits. So what can "good stress" do? Improves cognitive functions Maybe you know that feeling in your stomach when you're sitting on a proper merry-go-round. It's also a certain amount of stress on the body, even if you're enjoying the crazy ride. This sensation occurs in response to mild levels of stress and can potentially increase your brain's performance. Mild stress strengthens connections between neurons in the brain, improves memory and attention, and helps you be more productive. A study by scientists at the University of Berkeley reports that in laboratory rats, brief stressful events activated stem cells in their brains. These multiplied into new nerve cells, which after two weeks led to an increase in mental performance. Better brain performance probably explains why some people work better when under stress. These are last minute or tight deadline tasks. You can easily check if you are one of them by observing yourself. Try to evaluate your performance during a day when you experience a higher level of stress at work. You may find that you are more focused and productive than on low-stress days. It helps to avoid infections The fight-or-flight response that occurs during stress is designed to protect you, whether from injury or another threat. Interestingly, low doses of the stress hormone help protect against infections as well. Mild stress stimulates the production of a chemical called interleukins, giving the immune system a quick boost that can protect it from disease, unlike chronic stress, which lowers immunity and increases inflammation. What about those interleukins? It is a group of proteins that play a key role in the regulation of the immune system. They are signaling molecules that enable communication between different types of white blood cells (immune cells) and other cells in the body. Each interleukin has a specific function and purpose, such as promoting the growth and activation of immune cells, coordinating the immune system's response to infection and inflammation, or assisting in the production of antibodies. Increases your mental stamina When we are dealing with a problem or situation, it can be very stressful. Diseases or vaccinations work on the same principle. At first exposure, the body may become confused. But for the second flu in life, the body will already have instructions on what to do and how to do it. It's the same with any other event. Exposure to situations that are not standard teaches the brain to be more resilient in the future. And in that case, the stress made you stronger. But how to best manage such situations? We have a few practical tips for you that you can try right now: Extended exhalations are probably the easiest and fastest help in stressful situations. for quick relief, it is enough if the exhalation is longer than the inhalation. For example , inhale for 4, hold your breath for 7 and exhale for 8. Breath is a great first aid tool because you have it with you everywhere. The second handy breathing exercise is box breathing. During it, there is an inhalation, an exhalation and a 4-second breath hold between them. It looks like this: inhale for 4 beats, hold your breath for 4 beats, exhale for 4 beats and hold your breath for 4 beats. The mindfulness technique will also help with acute stress. It's about redirecting the mind to an object other than ourselves. You can try the 5-4-3-2-1 method . just look around and find: 5 things you see 4 things you can touch 3 things you hear 2 things you feel 1 thing you can taste If it's too complicated at first, try to focus on just one sense, like sight, and find as many objects of the same color as possible. The great thing is that mindfulness can be trained well and is a great helper in stressful situations. The next tip needs a bit of practice, but then you can use this technique anywhere. This is Jacobson's progressive relaxation . It consists in tightening and relaxing the muscles accompanied by inhalation. Usually a breath for 5 beats with a gradual contraction of the selected muscle group from a slight contraction to your maximum. This is followed by gradual relaxation and exhalation. We promised practical examples, so we are sending a video from the organization Don't Let Your Soul Go: https://www.youtube.com/watch?v=6U3C_uhKfUc In addition to the mentioned techniques, you can also try meditation, relaxing music with headphones or herbs and herbal teas. St. John's wort, lemon balm, hops or valerian, which you can find in our Stress Free, have a calming effect. So stress less! Buy
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Jet lag and adaptation to a new time zone from the point of view of biohacking
How does jet lag occur? Traveling across different time zones presents significant challenges due to the circadian nature of the organism. Especially if you are heading east. When traveling in this direction to the east, one shortens the day, when traveling to the west it lengthens. A shorter day then causes problems with falling asleep. Upon arrival, the body needs to adapt to the new regime. It has established a new routine. The same eating times, activities as at home, only at a new time. Diet is especially important for the rapid adaptation of the organism to the new time zone. Eating according to the new time zone is the best way to reset your "internal clock". Try to imagine that you are on a night flight. How to prepare, what to leave out and what, on the contrary, can help you cope with jet lag more easily? Before departure In order for the organism's adaptation to the new zone to go as smoothly as possible, it is necessary to skip all stimulants in the last 24 hours before the flight and avoid them for at least 48 hours after the flight. This applies to coffee, teas containing caffeine or guarana. Make sure you are properly hydrated before your flight. On the contrary, what should not be missed is the dinner just before the flight. It will be the last meal for the next few hours. The ideal choice is nutritionally quality food. It should include plenty of meat, complex carbohydrates such as rice, potatoes, pasta, quinoa and fresh vegetables. Fast food at the airport is a tempting option, but the food won't fill you up enough and you could be hungry on the plane. 18:30 Put on glasses against blue light! The earlier, the better you will sleep on the plane. Airplane flight Eating during the flight is an unnecessary burden on the body's circadian rhythm. For example, an eight-hour flight with a departure after 19:00 should ideally be managed without food. This makes sense, because in the current time zone, you probably won't be eating a sandwich at two in the morning either. Just a plane flight is an unpleasant situation for the body. Dry filtered air, airborne pathogens, altitude dehydration and later jet lag. There is no need to add poor quality airplane food. What to pack on the plane? ✅ Lots of liquids, at least 2 l, ideally with admixtures of minerals and electrolytes ✅ Sleeping mask ✅ Earplugs or noise canceling headphones ✅ Pillow, neck pillow, anything to support your head Overnight travel brings the opportunity to use the flight to sleep. It would be advisable to sleep for at least the first half of the flight. In the second half of the flight, if you don't sleep, we recommend getting your heart pumping a little and getting your circulation going. You probably don't need to do push-ups in the alley, but a few squats on the toilet will work just the same. And don't forget about continuous stretching during the session. Did you know that a longer stay on a plane can start inflammatory processes in the body? This is because being disconnected from the Earth's magnetic field will increase oxidative stress. So pack some antioxidants, for example vitamin C, on the plane. Upon arrival You must be hungry. And that's okay. It's just good to reach for quality again. Avoid sweets and other temptations that make you eat more unhealthy things. Again, it's a good idea to add fluids. A little exercise will also help. A faster walk or a short run if you are a jogging enthusiast. A cold shower, or at least lukewarm, and a meal with a higher amount of complex carbohydrates, good quality protein and low fat. If you are flying from the Czech Republic to Japan, for example, the need for sleep on the first night probably won't come, because you won't be home until late in the afternoon. So how could such a sample evening look like: ✅ At 19:30 new time at the latest, put on glasses against blue light. ✅ Go to sleep around 11:00 p.m. ✅ About 30 minutes before going to bed, you can take melatonin to start its proper production. ✅ GABA in a dose of about 500 mg or the Sleep product, a unique combination of natural substances for faster falling asleep and better sleep, will also help with falling asleep. ✅ A sleeping mask and earplugs will ensure darkness and silence. The first morning and the first hour after waking up will also be very important! You might wake up a little groggy. And that's okay. It's because of the melatonin level. It is important to adjust the circadian clock: ✅ Replenish minerals as soon as possible after waking up. A pinch of salt will help with this. Also creatine or glycine. ✅ Expose yourself to daylight. Take, for example, a 15-minute walk outside. ✅ Cold shower for 2-3 minutes. ✅ Breakfast, preferably without coffee. Substances that will help manage jet lag GABA Gamma-aminobutyric acid is the main inhibitory neurotransmitter in the central nervous system. It is well known that GABA promotes relaxation, falling asleep and sleep by activating GABA receptors in the brain. These are involved in reducing the excitability of nerve signals. GABA is able to induce relaxation, reduce anxiety and strengthen immunity in stressful conditions. CBD Phytocannabinoids such as CBD bind to cannabinoid receptors and affect the endocannabinoid system in the human body. Their action promotes relaxation and relaxation of the central nervous system, helps suppress pain and the perception of negative emotions. At the same time, it is a valid helper for athletes in states of great mental strain, such as competitions and demanding training periods. Sleep The combination of natural substances will calm you down and prepare you for a natural sleep. It has mild sedative effects and will allow you to fall asleep faster, even outside of your bed. Buy Buy Buy Buy
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6 tips to naturally support digestion
Summer is in full swing and while it's great to sit with friends over good food, sometimes it can be difficult for our digestion. Heavy and fatty meals, as well as large fluctuations in blood glucose, can affect our digestion and the amount of energy during the day. Why is stable glucose important? Blood glucose levels naturally rise after a meal. How much depends on the amount of carbohydrates in the food we ate. When glucose levels rise, insulin, an important hormone that distributes glucose from the blood into cells for immediate use or storage, is flushed out. Excessive and frequent glucose fluctuations can contribute to overall inflammation in the body, mood and energy fluctuations, inefficient metabolism and the development of possible long-term health problems . So how do you keep your glucose levels at healthy levels? 1. Tip: Move after eating A simple walk immediately after a meal for 15 minutes reduces the rise in blood glucose. In this way, you will avoid a drop in energy and support a healthy metabolic reaction. 2. Tip: Think about the order The order of macronutrients consumed affects glucose levels. For better glycemic control, consume fiber and protein first, followed by carbohydrates and fats. It is ideal to start the meal with a vegetable appetizer. 3. Tip: Sleep pink Sleep plays an integral role in metabolic homeostasis. If you don't sleep well, you significantly reduce glucose tolerance (ability to use carbohydrates) and insulin sensitivity. This means that lack of sleep impairs glucose metabolism (the body's ability to deal with carbohydrates). 4. Tip: End of midnight snacks Glucose and sleep seem to influence each other. Sleep affects glucose levels, and conversely, poor body control of blood glucose at night affects sleep. It is important to stabilize glucose levels before going to bed and limit evening "snacks". We know it's not an easy task. 5. Tip: Say NO to ultra-processed foods These foods, which often contain large amounts of sugar, fat and other substances, can raise blood glucose levels very significantly and negatively affect metabolic health in the long term. Bet on real staples. How do you recognize them? They are the ones that do not have an endless list of ingredients in their composition. This includes fruits, vegetables, legumes, kernels of unroasted and unsalted nuts, seeds and whole grains, but also foods of animal origin, which ideally come from organic farming. 6. Tip: Hardening? Correct timing is the key to success Do not strain immediately before and after meals. Exposure to cold activates the sympathetic nervous system. This reaction triggers a flush of norepinephrine, which can disrupt the secretion of digestive enzymes. This can lead to insufficient digestion of food, bloating and malabsorption of nutrients. And a bonus tip at the end! Natural substances and enzymes to support digestion. Digest is a natural food supplement that supports digestion and healthy metabolism even after heavy meals rich in carbohydrates, proteins and fats. Don't you like the feeling of a heavy stomach after a meal? The digest is designed to optimize digestion, speed up the breakdown of nutrients and thus promote a harmonious balance in your digestive tract. For a good feeling after a meal, without bloating, a heavy stomach and a sharp drop in energy after a carbohydrate load. I want to improve digestion
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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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