QX WORLD

How biofeedback can boost the immune system

QX — Wed, 24 Apr 2024 08:58:22 +0000

Quantum biofeedback has emerged as a promising method for improving our health and quality of life in several ways. In this article, we will explore how quantum biofeedback devices can contribute to strengthening the immune system.

How does the immune system function?

The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful invaders such as bacteria, viruses, and other pathogens. When the immune system is functioning optimally, it can swiftly identify and destroy these threats.

What causes a weak immune system?

Factors like stress, poor diet, and exposure to toxins can lead to a weak immune system, leaving us susceptible to illness.

Biofeedback can boost the immune system naturally

The way stress, environmental toxins, or nutritional deficiencies compromise the efficiency of the immune system, is by causing imbalances in the body. By both identifying and addressing underlying imbalances, a quantum biofeedback device can significantly improve the immune system.

How does quantum biofeedback work?

1. Identifying imbalances

First, a quantum biofeedback device uses advanced technologies that tap into the body’s bioenergetic system to identify imbalances. Electrodes measure subtle energy fields, and the device then provides valuable real-time feedback on various physiological parameters.

2. Lifestyle adjustments

Through continuous monitoring and analysis of the body’s energetic responses, the quantum biofeedback device offers personalized feedback to individuals. This feedback guides them towards specific lifestyle adjustments – which commonly include a (more) healthy diet – necessary for supporting and optimizing the immune system’s response.

3. Addressing stress through biofeedback

Chronic stress is known to decrease the immune system’s ability to fight off infections and diseases. Quantum biofeedback devices can aid in stress management by promoting relaxation, and by bringing the nervous system into a state of balance to reduce the body’s stress response.

4. Restoring energetic flow

Once issues have been pinpointed, the quantum biofeedback device can also assist in restoring the energetic flow. By re-educating cells that are out of balance to adopt their optimal frequency, quantum biofeedback enables the immune system to function more efficiently.

Beyond strengthening the immune system

Quantum biofeedback devices not only offer a promising approach to improving the immune system’s capabilities but also contribute to overall health. By promoting balance in the body’s energy fields, these devices have the potential to improve sleep, reduce allergies and inflammation, support natural healing processes and even optimize cognitive abilities.

So, be sure to keep an eye on our blog to stay posted as researchers continue to explore the amazing potential of biofeedback technology.

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Natural skincare: make your own DIY face cream

QX — Wed, 24 Apr 2024 08:39:11 +0000

Making your own homemade face cream is not only fun but also a step towards embracing natural skincare solutions. By using only natural ingredients, you can pamper your skin while avoiding harsh chemicals often found in commercial products. So, why not give this easy DIY recipe a try? Your skin will thank you for it!

DIY face cream: ingredients

- 2 tablespoons of organic honey
- 1 tablespoon of extra virgin coconut oil (cold-pressed)
- 1 tablespoon of extra virgin almond oil (cold-pressed)
- 1 teaspoon of vitamin A or vitamin C oil
- 5 drops of rose oil or lavender oil* (if you like)

* When using essential oils on your skin, opt for high-quality organic options to avoid potential harm from synthetic additives found in cheaper alternatives.

5 steps for making your own face cream

1. In a mixing bowl, blend the honey, coconut oil, and almond oil until smooth and creamy.
2. Add the vitamin A oil to the mixture. Blend well with the other ingredients.
3. Add the rose oil or lavender oil and mix thoroughly for a delightful scent and added nutrients.
4. Your natural face cream is all done! Pour it into a clean, airtight container for storage. Make sure to seal it properly.
5. Keep your homemade face cream in a cool, dry place.

Apply your DIY face cream in the mornings and evenings.

The science behind the ingredients

This homemade face cream is more than just a hydrating face cream – it’s a blend of potent ingredients that can work wonders for anti-aging:

- Honey has natural antibacterial and anti-inflammatory properties, helping to soothe and protect the skin.
- Coconut oil is known for its excellent moisturizing properties. High in vitamin E, it helps keep the skin hydrated and supple for a youthful appearance.
- Almond oil, too, is rich in vitamin E as well as antioxidants. It supports skin elasticity and helps maintain a healthy glow.
- Vitamin A is an essential vitamin that promotes skin renewal and firmness, contributing to a smoother, more youthful complexion.

Your skin is unique

While homemade skincare remedies can be incredibly beneficial, it’s crucial to remember that everyone’s skin is unique. Some ingredients may not suit all skin types and could potentially trigger allergic reactions. Therefore, do a patch test first before applying the homemade cream to your face.

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Beauty comes from within… thanks to collagen stimulation

QX — Thu, 21 Mar 2024 12:54:01 +0000

Beauty comes from within… thanks to collagen stimulation

Collagen, a fundamental building block of our skin, is often associated with promises of turning back the clock on aging. However, understanding the true role of collagen stimulation is crucial to making informed choices about products and treatments.

What is collagen?

Collagen is the primary structural protein of connective tissues, providing the skin with strength and elasticity. Skin, tendons, organs, and bones all rely on different types of collagen for their structural integrity: a staggering 25% to 35% of the entire body’s protein content consists of collagen.

Several types of collagen exist. The three main ones are:

Type I collagen: found in the skin, tendons, bones, ligaments, and cornea.
Type II collagen: found in cartilage, the vitreous humor of the eyes, and intervertebral discs.
Type III collagen: found in the skin, blood vessels, and internal organs.

The link between collagen and ageing

The natural aging process takes a toll on our skin. Around the age of 21, collagen production dwindles by approximately 1% each year. That causes the skin’s three layers – epidermis, dermis, and hypodermis – to become thinner. The skin loses firmness and elasticity, leading to common concerns like wrinkles and sagging.

The myth about collagen

The cosmetic industry likes to promote the so-called benefits of topical collagen products – which have to be applied to the skin – claiming that they are the best way to stimulate collagen production. However, this is a question of false advertising. Topically applied collagen, due to its large molecular size, fails to penetrate the skin’s top layer effectively. So, while it may provide superficial moisturization, it does not stimulate collagen growth.

Proven methods for collagen stimulation

Some of the best ways to stimulate collagen production include the following methods and tips.

Vitamin C: while topical collagen has no rejuvenating effect, topical vitamin C, also known as L-ascorbic acid, is proven to have anti-aging effects by stimulating the production of collagen types I and III. Another effective way of boosting vitamin C levels is by including certain foods in your healthy diet, such as:

1. broccoli
2. spinach
3. tomatoes
4. bell peppers
5. citrus fruits
6. strawberries
7. …

Tretinoin: a potent synthetic derivative of vitamin A, tretinoin stimulates collagen production as well when topically applied, effectively improving the appearance of the skin.

Chemical peels: controlled injury to the skin with acids results in accelerated exfoliation, stimulating collagen renewal, reducing wrinkles and improving the overall texture of the skin.

Collagen supplements can also be effective in stimulating collagen production. They come in tablets, capsules, and powders. However, side effects can include diarrhea, skin rash, and stomach pain.

Biofeedback is a non-invasive collagen stimulation method especially for boosting collagen in the face. Combined with natural creams, biofeedback has been proven to reduce wrinkles by 26% if moderate, and more severe facial lines by 20%.

Lasting beauty from the inside out

In other words, collagen isn’t just a superficial remedy for aging skin. It is a fundamental building stone of our health, skin included. The misleading allure of topical collagen products should be replaced with effective strategies for skin rejuvenation, which may differ from person to person. So, don’t hesitate to consult with a dermatologist to explore treatments for effective collagen stimulation which will promote lasting beauty from the inside out.

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Stress Relief: A Key to Slowing Down Aging with Biofeedback

QX — Thu, 21 Mar 2024 12:27:23 +0000

Biofeedback can slow down aging through stress relief

In our eternal pursuit of unraveling – and even trying to reverse – the aging process, biofeedback emerges as a powerful method to potentially slow down the biological clock. In this article, we will explore the link between stress and aging and how stress management techniques including biofeedback can contribute to overall health and vitality.

Unmanaged stress

From workplace demands and personal tribulations to societal pressure: Den Stress, is an inevitable part of human life. While it has been long understood that stress can take a toll on our mental well-being, recent research suggests that unmanaged stress causes 90% of illnesses and can also affect the aging process.

Stress induces cellular aging

Critical to the aging process are telomeres – protective caps situated at the chromosome ends. As cells divide, these protective caps naturally diminish, inducing cellular aging and potential health complications. Chronic stress, as evidenced by recent studies, accelerates telomere shortening, leading to premature aging at the cellular level.

In other words, individuals who experience high levels of stress may age more rapidly compared to those who know how to reduce stress effectively.

Fight or flight

Stress also triggers a physiological response in our bodies known as the ‘fight or flight’ response, designed by nature to protect us during dangerous situations. However, when stress becomes chronic, this response can lead to increased inflammation and oxidative stress.

What is oxidative stress?

Oxidative stress is a physiological imbalance between the production of free radicals and the body’s ability to neutralize or detoxify their harmful effects. Free radicals are highly reactive molecules that contain unpaired electrons, making them unstable. They can damage cells, proteins, and DNA within the body.

With inflammation and chronic stress harming cells and tissue over time, they inevitably contribute to the aging process. As chronic Den Stress, weakens the body’s ability to repair and regenerate, signs of aging become more visible.

The effect of stress on mental health

While stress primarily affects physical health, its impact on mental well-being also plays a significant role in the aging process. Prolonged stress can increase the risk of developing mental health conditions such as depression and anxiety, which have been linked to accelerated cognitive decline.

Stress management techniques

Fortunately, there are various strategies to effectively manage stress and mitigate its impact on aging. Engaging in regular exercise, practicing mindfulness and relaxation techniques, maintaining a healthy diet, and fostering social connections have all been shown to reduce stress levels and promote healthy aging. Seeking support from loved ones, professional therapists, or support groups can also help to handle stress effectively.

Biofeedback for stress relief

Biofeedback, too, can be a valuable tool for gaining insights into our health status as well as for stress management. Utilizing a special biofeedback device that tracks heart rate, breathing patterns, and brainwave activity, a biofeedback practitioner provides a detailed insight into the way your body works. All measurements from the device are displayed on a monitor, with the practitioner guiding you in interpreting and, if necessary, controlling or influencing them with stress management techniques.

Biofeedback can even help reduce stress by harmonizing the body’s electric system. Quantum biofeedback slows down degenerative mechanisms and potentially attenuates the aging process.

Stress relief for healthy aging

Taking care of your physical and emotional health today can have a positive impact on your future vitality and longevity. By adopting stress management techniques and making self-care a priority, you can work towards maintaining optimal well-being and promote graceful aging at the same time.

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Why are some people better at sports than others?

QX — Thu, 21 Mar 2024 12:20:19 +0000

EXPERT TALK by Mónika Bölcskei

Sports showcase incredible feats by athletes who excel effortlessly – or so it seems – in their fields. It leaves many who are watching from the sidelines wondering: why can’t I do this? Is it because I don’t train hard enough? Or is DNA the reason why some people are better at sports than me? In my professional opinion, the answer to this age-old question involves genetics, training, and mindset.

A matter of genetics

Genetics and biological attributes play a vital role in an individual’s athletic prowess. Inherited traits, such as muscle fiber composition and body structure, greatly influence performance in activities ranging from sprinting to endurance sports. Biological attributes like body type, cardiovascular efficiency, and neuromuscular coordination further contribute to athletic performance.

Training, training, training

While genetics are a foundational influence, proper training and skill development are equally essential in realizing athletic excellence. Regardless of genetics and biology, anyone can significantly enhance their agility, stamina, strength, flexibility, and technique. What it takes is diligent practice, specialized training programs and proper coaching. World-class athletes typically spend countless hours sharpening their skills, adopting optimal strategies, and refining their physical abilities to remain at the top of their game.

Mental health makes the difference

In a 2009 publication, Professors of Kinesiology and Health Studies Jean Côté and Wade Gilbert already emphasized the significance of mental health for the performance development of athletes. The authors highlight that athletes face high training loads, intense competitions, and stressful lifestyles, leading to issues such as overtraining and identity crises. This is prompting coaches to prioritize athletes’ mental training to unlock their full potential.

In my professional experience, too, an athlete’s mindset and mental resilience play a crucial role in their successes. Clients with determination, focus, and a growth-oriented mindset often exhibit superior performance. Great athletes stand out for their ability to handle pressure, bounce back from setbacks, and maintain composure during competitions. Mental techniques, including visualization and goal setting, are therefore vital in maximizing overall performance.

Love of the game

Finally, passion and motivation serve as powerful catalysts. A genuine love for a sport fuels an athlete to put in the necessary effort, overcome obstacles, and consistently strive for improvement. Additionally, discipline and dedication are integral characteristics displayed by exceptional athletes, exemplified through their adherence to rigorous training regimens, a strict healthy diet, and an unwavering commitment to their goals.

Mónika Bölcskei is a mental health coach with more than 15 years of international training experience in HR and sports.

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How quantum biofeedback works to unlock your full potential

Andreea Taflan — Wed, 21 Feb 2024 14:56:28 +0000

In today’s fast-paced world, finding balance is no easy feat. Quantum biofeedback is a revolutionary technology that can help unlock your full potential on both a physical and mental level. More than just a wellness trend, it is a scientifically grounded approach to enhancing the body’s innate capabilities. 

What is quantum biofeedback?

Quantum biofeedback is a preventive and non-invasive approach that stands apart from traditional diagnostic methods, which typically rely on observable symptoms or invasive tests. eint its core, quantum biofeedback is a sophisticated technology that reads the body’s energy fields by utilizing principles of quantum physics.

How does a quantum biofeedback device work?

ein quantum biofeedback device works by interpreting the body’s electromagnetic signals, analyzing the data to assess physiological functions and energy balance, and providing real-time feedback.

Proactive monitoring

Quantum biofeedback unveils stress points and energy blockages we are not aware of. So, quantum biofeedback allows for proactive monitoring of the body’s energy fields. It can address issues at their root, before they manifest as physical symptoms.

Take charge of your health

Once a quantum biofeedback device has uncovered any imbalances, quantum biofeedback also enables individuals to take charge of their health by suggesting lifestyle changes, dietary adjustments, and stress management techniques. Die QX biofeedback devices can even set out to rebalance energy frequencies, addressing the subconscious in a way no other device can.

Step-by-step transformation 

The efficacy of quantum biofeedback lies in its scientific foundation. It’s grounded in the principles of quantum physics and the understanding that our bodies are dynamic energy systems. After repeated quantum biofeedback sessions, clients report a profound shift in both their physical and mental energy levels. Some describe it as a fog that is gradually lifted.

Is quantum biofeedback for everyone? 

Absolutely. Whether you’re a professional athlete who wants to peak, a busy executive struggling with burnout, or someone dealing with chronic fatigue or other health issues, quantum biofeedback can provide invaluable insights and tailored solutions for your personal growth and well-being. 

Embracing the future of wellness

Quantum biofeedback is where technology, wellness and health converge. Recent years have already seen biofeedback making waves in the healthcare industry, though much is left to be discovered. Through extensive research and development, QX WORLD will continue to innovate biofeedback technology, and help individuals worldwide unlock their full potential step by step.

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How to recover from burnout: David (55) shares his story

QX — Wed, 21 Feb 2024 14:45:58 +0000

David: “I love my job, but it comes with pressing deadlines and high demands. By trying to keep up with the pace of my professional life, I pushed my body past its limits. That did a lot of damage.” David ended up with burnout. Margret Margrétardóttir helped him navigate his journey towards recovery.

Vicious circle

QX: What caused you to burn out?

David: I have my own construction company, and I really want it to work. At the time I couldn’t afford to hire help. My workload became excessive, and that left me with little room for self-care.

What is burnout?

Burnout is when you hit a point of being both physically and emotionally drained. This often happens when you deal with long-term stress, like in a demanding job. Signs of burnout include feeling tired almost constantly and experiencing a sense of helplessness or defeat.

QX: What does burnout feel like?

David: I felt exhausted all the time, both physically and emotionally, and I had constant migraine. When my marriage started to deteriorate, I realized I needed to make a drastic change in my life. These work burnout symptoms had to stop.

Margret Margrétardóttir: When I first met David, he was drinking large amounts of coffee and energy drinks. Yet those stimulants only exacerbated his problems. Caffeine dehydrates the body, depletes it of minerals, and puts a lot of pressure on the adrenal glands. And that affects the way the body handles stress.

Nourishing body and mind

QX: What were the first steps to recovery?

David: The first important step was to acknowledge the toll my lifestyle had taken on my body. I was chronically dehydrated and didn’t get the nutrients I needed. Step by step, Margret helped me to reduce my daily coffee intake from 10 cups to 2, and to drink more water. I believe hydration has been key to my recovery. Headaches disappeared almost completely once I started paying attention to it. Healthy meals, too, are now one of my priorities.

Margret Margrétardóttir: Quantum biofeedback sessions were an integral part of David’s healing process as well. Our sessions rebalanced David’s energy, corrected his adrenal function, and guided him back to a state of equilibrium. David was also quick to incorporate stress-reducing exercises into his daily routine. Yoga and meditation became powerful tools to manage stress and to reconnect with his inner self. It only confirms that reserving just a short amount of time for yourself each day can make a significant difference in terms of mental and emotional resilience.

Self-care

QX: What does your life look like now?

David: It’s been about four months since I made a real turnaround in my life. My energy levels are pretty much back to how they were before I hit burnout, and happily, I’ve patched things up with my family too. To avoid another burnout, I prioritize self-care and meticulously arrange my work setup to best accommodate my needs. I’ve figured out that recovering from burnout isn’t just about dealing with work stress. It’s also about things like staying hydrated, getting good nutrition, and managing stress in a way that works for you.

Margret Margrétardóttir suffered a serious accident in 1995 and was deemed incurable by doctors. In 2005, she discovered biofeedback technology. Her health improved and she bought her own biofeedback device in 2006. Fascinated by the technology, Margrét became a biofeedback specialist and teacher at the QX World Health Akademie and has been sharing her knowledge with the world ever since.

David B. (55) is a contractor from Cork, Ireland.

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What is winter depression? Exploring symptoms and remedies

QX — Wed, 21 Feb 2024 12:58:27 +0000

Winter depression, also called Seasonal Affective Disorder (SAD), is a form of seasonal depression that typically occurs in the winter, with fewer daylight hours. Experts believe that changes light exposure impact the circadian rhythm (the body’s internal clock) and disrupt the production of neurotransmitters such as serotonin and melatonin, possibly leading to winter depression.

What are serotonin and melatonin?

Serotonin is a neurotransmitter that regulates moods and emotions, contributing to feelings of well-being. Melatonin, a hormone produced in response to darkness, plays a crucial role in the sleep-wake cycle, promoting restful sleep. Balanced levels of serotonin and melatonin are vital for mental health, mood stability, and maintaining a healthy sleep pattern.

What are symptoms of (winter) depression?

Winter depression is quite similar to major depressive disorder in terms of symptoms. Common signs of both types of depression include (but are not limited to):

Lack of energy: individuals with winter depression often experience fatigue.
Disrupted sleep patterns, such as oversleeping, difficulty falling asleep, and finding it hard to wake up in the morning.
Mood changes including feelings of sadness, hopelessness, and irritability.
Weight gain, often due to increased cravings for carbohydrates and comfort foods.
Finding it hard to concentrate on tasks or to make decisions.

How to deal with winter depression

To get out of winter depression or to feel less depressed in winter, light therapy (phototherapy) often proves helpful as it can help regulate the body’s internal clock or circadian rhythm.

The impact of light on mental health

Light has a crucial effect on our sense of well-being. Natural sunlight is a primary source of vitamin D, which the body uses to produce serotonin, commonly known as the ’feel-good’ neurotransmitter. Additionally, exposure to light helps improve our sleep-wake cycle.

What is light therapy?

Light therapy can involve exposure to bright artificial light that mimics natural sunlight, or increased exposure to natural light. The latter can include outdoor activities or leaving curtains open at night to let in more natural light in the morning. Various studies have shown light therapy to be effective in treating winter depression as well as mood disorders including major depressive disorder and bipolar disorder.

Nutrition as treatment for (winter) depression

It is an established fact that nutrition plays a crucial role in supporting mental health as well. Adopting a diet for boosting your immune system or adding certain foods to your diet can have a positive impact on your mood and overall well-being.

Below are some foods known to have a positive impact:

Protein-rich foods, including lentils, chickpeas, black beans, quinoa, lean meats, poultry, tofu, and legumes, are rich in amino acids crucial for producing neurotransmitters like serotonin and dopamine.
Fatty fish including salmon, mackerel, and trout, are abundant in omega-3 fatty acids, promoting brain health. These essential nutrients play a crucial role in neurotransmitter function and have been associated with a decreased risk of depression.
Nuts and seeds, such as walnuts, flaxseeds, chia seeds, and hemp seeds, are great sources of omega-3 fatty acids too. Moreover, they are packed with essential nutrients including magnesium, zinc, and selenium, all of which are linked to mood regulation.
Whole grains like brown rice, quinoa, and oats are abundant in complex carbohydrates. They help regulate blood sugar levels, ensuring a consistent energy supply to the brain and promoting a stable mood.
Dark leafy greens such as spinach, kale, and chard are rich sources of folate, which helps you deal with (winter) depression.
Probiotics found in fermented foods such as yogurt, kefir, sauerkraut, and kimchi contribute to gut health. Research indicates a significant link between gut health and mental well-being.
Turmeric contains curcumin, an active compound with anti-inflammatory and antioxidative properties. Incorporating turmeric into your diet can boost overall brain health.
Berries, such as blueberries, strawberries, and raspberries, are abundant in antioxidants. These antioxidants protect the brain from oxidative stress and inflammation, both of which can contribute to mood disorders.
Citrus fruits such as oranges, grapefruits, and lemons are high in vitamin C – an antioxidant that helps the body avoid oxidative stress and produce neurotransmitters.

Dark chocolate stimulates the production of endorphins, or ‘happy hormones’.

Don’t hesitate to reach out for support

Winter depression can bring unique challenges to our mental well-being. Understanding the symptoms and incorporating effective strategies can make a significant difference. Whether it’s embracing the benefits of light therapy to regulate your internal clock or making mindful choices in your nutrition, there are plenty of fairly easy steps you can take to feel less depressed in winter. However, remember that seeking support from healthcare professionals, friends, and family is a sign of strength.

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7 tips for creating your perfect sleep sanctuary

Zsolt (Geri) Gerstenbrein — Wed, 31 Jan 2024 14:06:33 +0000

Transforming your bedroom into a peaceful oasis is a powerful strategy for enhancing the quality of your sleep. Read on to discover seven easy yet scientifically proven tips for creating your very own sleep sanctuary.

1. Declutter for mental clarity

A clutter-free environment is not just visually appealing; it plays a pivotal role in calming the mind. Beyond aesthetics, reducing clutter minimizes distractions, allowing you to unwind more easily. Biofeedback techniques can complement decluttering efforts by helping to manage stress.

2. Pick peaceful colors

Choose relaxing hues for your bedroom. The selection of bedroom colors extends beyond aesthetics; it affects your psychological state. Soft blues, muted greens and gentle earth tones all create a peaceful vibe for sleep. Research into brainwave patterns reveals that exposure to these colors can influence brain activity, potentially aiding in the relaxation process.

3. Take it easy before bedtime

It is important to avoid heavy meals, caffeine, and alcohol before bedtime. Alcohol, being a strong inhibitor, usually makes it easier to fall asleep, but it has a paradoxical awakening effect during the night. Moreover, while regular exercise has a beneficial effect on sleep, if you do more intense, cardio-type forms of exercise less than an hour before bedtime, falling asleep can become more difficult.

4. Ban electronic devices

Bright light at night messes with your circadian rhythm, the body’s internal clock that regulates sleepiness and wakefulness. Especially the blue light coming from devices suppresses the production of melatonin – the hormone that tells the body it’s time to wind down. So, try banning electronic devices from your bedroom at least an hour before bedtime. Instead, treat yourself to a calming bedtime routine, like reading, doing stretches or other relaxation techniques.

5. Calming scents for your sleep sanctuary

Aromatherapy can be a powerful tool for relaxation, as smell is intricately linked to the brain’s stress response. Essential oils like lavender or chamomile are particularly known for their calming properties. By simply putting a few drops on your pillow, you’re all set for the night. You can also apply the oil on the soles of your feet so your skin can absorb them, and then put on comfy socks for maximum relaxation.

6. Soothing sounds

Playing gentle sounds like soft music, nature noises or white noise can drown out disturbances, promoting your restful night’s sleep. Biofeedback can investigate how different auditory stimuli modulate brainwave patterns, guiding the selection of sounds tailored to your brain’s individual preferences.

7. Regular bedtimes

Finally, one of the most important and most effective aspects of sleep hygiene is going to bed and getting up at the same time every day. While possible challenging at times, it is worth the effort as it establishes a daily rhythm for the nervous system that regulates the sleep-wake cycle. It explains why people with regular bedtimes find it easier to fall asleep and feel more rested in the morning. Making 10:30 PM your regular bedtime is a healthy target as it aligns with the body’s natural circadian rhythm and will allow for sufficient restorative sleep.

Did you know?

Sleep experts argue that getting at least seven hours of sleep each night is essential. Yet a staggering 35% of Americans sleep less on a regular basis.

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7-day immunity booster diet plan

Zsolt (Geri) Gerstenbrein — Wed, 31 Jan 2024 14:00:18 +0000

Especially in flu season, people take recourse to immune-boosting foods like broccoli, beetroot, ginger, vitamin C-rich citrus fruits, garlic, turmeric, spinach, green tea and berries.

Need a little help turning some of these ingredients into tasty meals?

Packed with nutrients and rich in flavor, this immunity booster diet plan will help strengthen your body’s natural defenses all week long.

Inspiration for your meal plan

A healthy lifestyle is a journey, and every bite is a step towards a stronger, more vibrant you. However, keep in mind to also drink at least 64 oz (around 1.5 liters) of water a day, and always consult with a healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions.

Day 1

Breakfast
Greek yogurt with mixed berries and chia seeds
Lunch
Chickpea salad with spinach, cherry tomatoes, cucumber, and a lemon vinaigrette dressing
Snack
Sliced bell peppers with hummus
Dinner
Baked salmon with quinoa and steamed broccoli

Spinach is rich in vitamins A, C, K and antioxidants that help your body fight off infections.

Day 2

Breakfast
Cooked oatmeal topped with sliced bananas, almonds, and a drizzle of honey
Lunch
Lentil soup with a side of whole grain crackers
Snack
Orange slices with a handful of walnuts
Dinner
Stir-fried tofu with mixed vegetables (bell peppers, broccoli, carrots) and brown rice

Day 3

Breakfast
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch
Quinoa bowl with roasted vegetables (zucchini, eggplant, bell peppers) and feta cheese
Snack
Cottage cheese with pineapple chunks
Dinner
Baked chicken thighs with sweet potato mash and steamed green beans

Quinoa is a whole grain that contains plenty of zinc and vitamin B6, both of which are vital for maintaining a healthy immune system.

Day 4

Breakfast
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch
Quinoa and black bean salad with bell peppers, corn and red onion, tossed in a lime vinaigrette.
Snack
Greek yogurt with a drizzle of honey and a sprinkle of pumpkin seeds
Dinner
Grilled shrimp with sweet potato wedges and asparagus

Day 5

Breakfast
Whole grain toast with almond butter and sliced strawberries
Lunch
Mediterranean-style falafel salad with cucumber, tomatoes, red onion, and a lemon-tahini dressing
Snack
Carrot sticks with guacamole
Dinner
Baked cod with quinoa and roasted Brussels sprouts

Falafel is made from ground chickpeas, which are rich in protein, fiber, and other essential nutrients like zinc and folate.

Day 6

Breakfast
Chia seed pudding made with almond milk, topped with mixed berries
Lunch
Spinach and kale salad with grilled chicken, cherry tomatoes, and a balsamic vinaigrette dressing
Snack
Apple slices with a handful of almonds
Dinner
Vegan chili made with kidney beans, black beans and tomatoes, served with a side of cornbread

Making chia seed pudding is easy. Simply let the seeds soak in milk overnight. By morning, they will have become a pudding by absorbing all the liquid.

Day 7

Breakfast
Avocado toast with poached eggs and black sesame seeds
Lunch
Lentil and vegetable curry with brown rice
Snack
Sliced cucumber with tzatziki sauce
Dinner
Grilled steak or portobello mushrooms with a side of quinoa and spinach

Lentils are legumes higher in protein and iron than steak. They come in various colors, such as brown, green, and red.

Additional immunity boosters

ein balanced diet optimally supports the body against infection. However, as the Harvard T. H. Chan School of Public Health’s “The Nutrition Source” platform argues: a strong immune system also relies on a range of additional factors, such as sufficient sleep, exercise and low stress levels. Finally, stay positive! An upbeat attitude boosts your energy and overall sense of wellbeing.

Understanding and maintaining a healthy microbiome are integral to supporting a robust immune system. Sign up for our webinar on “Immunity and the microbiome” if you are interested in learning more about the topic!

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