Spice up your world!🍀😊 🏵️Spices and herbs are probably the most overlooked sources of nutrients. They offer powerful health benefits while adding the flavour to our dishes. Even a small dose may be a powerful provider of antioxidants, anti-inflammatory agents, cancer-fighting constituents, vitamins, minerals, and more. Here are some examples of well-known and widely used herbs and spices with health benefits. 🌿Curcumin, that is the most recognizable active ingredient of turmeric, seems to be a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body's own antioxidant enzymes (1, 2, 3, 4, 5, 6). Oxidative damage is believed to be one of the key mechanisms behind ageing. Curcumin is highly anti-inflammatory (7) and shows brain protective abilities, including fighting Alzheimer's, reducing the risk of heart disease or relieving arthritis abilities (8, 9, 10, 11, 12). 🌿Cinnamon plays a relevant role in balancing sugar level in blood, thanks to a compound called cinnamaldehyde (1). Other proven health benefits of cinnamon are: antioxidant activity, anti inflammatory activity as well as cholesterol and triglycerides regulatotion (13, 14, 15). Cinnamon is able to balance blood sugar and improve insulin sensitivity (16, 17, 18, 19). The prophylactic dose is typically 0.5-2 teaspoons or 1-6 grams of cinnamon per day. 🌿Sage may be able to improve brain function and memory, among healthy populations as well as in people with Alzheimer's disease (20, 21, 22, 23). 🌿Peppermint oil can improve pain management in irritable bowel syndrome (24, 25, 26), helps to reduce abdominal bloating (27, 28), as well as fight nausea (29, 30, 31, 32). ... ❗Because of IG's limited capacity you can find the rest of the article in the blog on my website. Link in bio. ✔️Hope I have convinced you to add some spice to your dishes.
Coach Lucy PhD
Wanna have that much energy in the morning?! #SLEEP well!
Quick facts about sleep:
High quality sleep balances your metabolism, decreases inflammation in the body, improves stress response and glucose tolerance (less cravings!) Each hour of sleep (7-8h is optimal) will make a huge difference to your next 16 hours performance and cuteness :) Your mental health, beauty, hormonal balance, regeneration and mood are dependent on high quality sleep. Without it, even the best diet and training plan won’t deliver the results.
Before you think about more fancy biohacking ideas, let's cover the basics of the healthy sleep. Without the foundation no advanced methods will be working. As always my slogan is on time here: “The better the basics, the better the progress”. Sleep check: Avoid:
blue light 1 - 2 h before going to sleep
heavy meals and alcohol 2 - 3 h before going to sleep
exciting news, movies, phone calls, arguments or even reads, before you hit the pillow In the bedroom:
ventilate before going to sleep
turn down the temperature to 18 - 20 degrees Celsius
let the darkness rule Bedtime activities:
go for a short walk
take a warm bath for relaxation or take a cold shower(!) - individual reaction
find the best breathing technique for you, just a few minutes is enough
consider taking a magnesium supplement 1 to 2 hours before going to sleep
have a relaxing downtime - aromatherapy, non-exciting reads, favorite music, board games or hugs with your close ones; anything what boosts up the serotonin level
Coach Lucy PhD
What supports the immune system?
And why it is the so called “Art of it depends” topic = personalization
The Article Series. 👋☺️
Hi guys, I have been carrying in my mind the idea of presenting a series of articles dedicated to nutrition, supplementation and biohacking for the healthy immune system. Since the awareness of the importance of this matter is rising I believe it is a good time to share some knowledge and plant the seed of good lifestyle habits. Let’s start with an introduction and list of topics that will be covered in the upcoming weeks.
Would you like to be a high performance version of yourself for the biggest chunk of your life possible? Then work for it! Commit to this goal and create new everyday habits that lead you to your goal. Yes you will be surprised by this rocky road many times but I do not know anyone who would regret changing his or her lifestyle to a better one.
Your body and mind is your most precious machine. There is no Tesla in this world that is more advanced and functional than your body so better appreciate it, respect it and take care of it. Yes it takes some effort. Yes it takes some time.
Yes it takes some education in the field of movement, nutrition, biohacking,and lifestyle but it is about your body, the only and ultimate place you can live in this world. Sure, the multiple failures are included in the package but the failures are the milestones of your successes. It is up to you if you believe all the efforts are worth it or not to enhance your performance in professional and private life.
No shortcuts here but we have the knowledge and there are smart tricks that may be extremely useful and prize your hard work with more or slightly faster results. We cannot change physiology but we can moderate it if we possess the knowledge and tools how to do it, develop the discipline to reach the goal and find a personal meaning and joy in the process.
List of topics in the comment.
Win the race of your life. Befriend with your immune system. 😊👍 It definitely has a lot to do with the rule of a delayed gratification. Your life quality is at stake.
Do not take your immune system for granted although it is an autonomic and powerful system. You may want to work smart to boost up your immunity today to keep harvesting the crops of health for long years.
Moreover, the strategy for boosting up your immune system you undertake today, may need revalidation tomorrow. As you evolve as a person in life, so does your immune system.
Everyday environmental stimulation requires from the immune system a constant adaptation. Also, not always when you catch a cold means that your immune system is groaning. Perhaps it is actualizing the virus database and shows a healthy response.
What is the link between your immune system and a diet? The diet is a make it or break it factor. Imagine that the food you eat is a Formula 1 racing car. All the other cars in the race are representing hostile viruses, bacterias, parasites and toxins (and they are well maintained and motivated (as f***) to survive. The finishing line is your health and well-being.
Who do you think will win? I guess, it is going to be the bolide, tanked with the best fuel… and with the smartest, best skilled racer.
The moral of the story is - be like Lewis Hamilton of your health. Refuel (food, movement, lifestyle) your race car (your body) with the best fuel ever - whole fresh food and clean water.
Never silence your body, crying for support (avoiding auto destructive habits may be often enough). Be a smart racer, listen to your body (do not harm, nourish) and cooperate with it to let your immune system function optimally. What are you waiting for then? It is a wake up call. No matter wherever you are, it is a perfect time to take ownership of your daily actions and win the most important race of your life.
Important to mention, it may be more a marathon than a sprint, and it is more about the route, than the finishing-line only.
Bon voyage!
Coach Lucy PhD
#immunity #immunesystem #healthylifestyle #fitness #diet #nutrition #workout #personaltrainer #coach
Your body and mind are best friends, intimately connected in the tightest bond you could ever imagine. While your brain is the master control system for your body’s movement, the way you move can also affect the way you think and feel.
Need some more reasons to shake ya booty today?
Movement
1. It Can Make You Feel Happier and Boost Happy Chemicals
2. It Can Help With Weight Loss
3. It Is Good for Your Muscles and Bones
4. It Can Increase Your Energy Levels
5. It Can Reduce Your Risk of Chronic Disease
6. It Can Help Skin Health
7. It Can Boost Brainpower and Memory
8. It Can Help With Relaxation and Sleep Quality
9. It Can Reduce Pain, Control Addiction and Alleviate Anxiety
10. It Can Improve self-confidence
Not enough? Shall we continue?!
The healthy movement:
Lowers blood pressure
Controls blood sugar
Helps control weight
Good for the heart
Lowers cholesterol
Relieves pain
Improves sex
Reduces falls
Improves memory
Enhances your immune system
Improves bone strength
Helps improve sleep
Reduces stress
Relieves constipation
Good for most medical conditions
Slows the aging process
Makes you look better
Hope, this short but convincing list works on your imagination.
Stop reading, start moving!
Learn how to exercise safely and efficiently.
Find sport that drive you.
And cash out all the benefits!
Coach Lucy
