To boost your health, there are of course countless tips; so many and often contradictory, that most people can no longer see the wood for the trees. As a result, many people try everything for a very short time and then throw in the towel when there are no measurable results. It is therefore nice if we make a selection for you, so you can get started with advice that works well and is easy to use.
The 7 Brain Balance pillars
From Charlotte Labee Supplements, we work in accordance with the seven Brain Balance pillars: brain knowledge, sleep, stress (reduction), relaxation, environment, exercise, Brain Food and supplements. These pillars support and reinforce each other; and when one is out of balance, it directly and indirectly affects the others. For example, if you don't sleep well for an extended period of time, you have less energy and feel much less relaxed. Then you are more susceptible to stress. Conversely, stress also has a negative impact on your sleep quality. For example, it keeps you awake at night or prevents you from falling asleep properly. Another example: if you eat the right nutrients, this has a good influence on your sports performance and/or muscle development. If you don't do this, you can get an injury faster or don't feel like exercising at all. This is because it is always an interaction between the various systems in the body that determines whether you feel fit and healthy or not.
To support you, we have listed the 10 best tips for your health.
Tip 1
In a healthy situation, the brain determines how your energy is distributed so that all tissues remain in optimal condition. This includes oxygen and nutrient supply, as well as the removal of waste products or proper acidity.
The more knowledge you have about what your brain needs, the better this distribution of energy works.
Tip 2
Your brain needs a certain amount of time to switch off from an excess of stimuli, this is different for each person. The stimuli we are talking about include watching television, screen time or intense exercise in the evening. This is because your brain processes the things you watch as if it were really happening in your own life. But also the blue light emitted by devices has a negative impact on your melatonin production, your sleep hormone. So it is important to take this into account and stop this a few hours before bedtime.
Tip 3
Of course it is important to avoid as much stress as possible. This is just not always feasible. Therefore, you would do well to at least as much relaxation in return. One of the quickest ways to calm your nervous system is a breathing exercise. Breathe in through your nose toward your belly for four counts and blow out through your mouth for eight counts. Repeat this several times.
Tip 4
Surround yourself with people who inspire you, give you positive energy, and with whom you can and may be yourself. In addition, make sure you have enough time alone with yourself. This is necessary to recover, regulate your own emotions and recharge.
Tip 5
Move enough every day, and by that we mean at least an hour, preferably outdoors. This can be a bit more intense, but also think about a good walk or bike ride. Muscle movement produces the substance BDNF, which enables you to create new networks in your brain. Also myokines are released when you exercise enough, these are 'muscle hormones' and have a healthy effect on your whole body.
Tip 6
Did you know that the Netherlands is the European champion of sitting time? On average, we sit for 10 hours a day.
If you have sedentary work or sit a lot in a day at all, then "sitting breaks" are a godsend. Every half hour, make sure you get a minute of vigorous exercise to get your heart rate up. Consider some squats, running in place or pushing yourself up.
Tip 7
Reduce your number of eating occasions in a day to no more than three meals in a day. This gives your digestive organs time to recover and also keeps your blood sugar stable. Snacks will disturb these again, so if you still want that piece of (dark) chocolate, take it immediately after your meal.
Tip 8
No matter how healthy you eat, vitamins and minerals are unfortunately no longer adequate in the diet, compared to the past. It is therefore not an unnecessary luxury to supplement them. Get advice from a professional, this can be done with us through a free supplement consultation .
Tip 9
Increase your gratitude by writing down three things each day for which you are grateful. Gratitude is an emotion that brings great peace and relaxation. These thoughts trigger the production of certain brain hormones that in turn have a positive impact on all your cells.
Tip 10
Expose yourself regularly to old stimuli, such as cold, heat thirst and hunger. This helps your body do what it was made to do. Consider cold showers, sauna visits, waiting to drink until you are mildly thirsty and skipping meals occasionally. This trains your resilience both mentally and physically and allows you to deal with challenges more flexibly.