7 Tips for Optimal Health

In our fast-paced modern life, it's easy to overlook the simple yet powerful principles that can guide us to optimal health. By incorporating these 7 principles into our routine, we can reap a wealth of benefits for our physical and mental well-being.

Tip 1: Sun exposure (UV light and infrared light)
Sunlight is vital to our health as it triggers essential processes in our body, such as vitamin D synthesis and sleep-wake regulation (Holick MF, 2007). Research shows that moderate UV and infrared light exposure can relieve mood disorders and improve sleep quality. In particular, near-infrared light is associated with improved wound healing and skin rejuvenation. Make sure you stay in the sun safely and regularly, preferably in the morning or late afternoon, and take appropriate precautions to avoid sunburn. People who spend very little time outside in the sun should consider a red/infrared light device to enjoy the benefits outlined.

Tip 2: do sports
Regular physical activity is essential for optimal health because it improves cardiovascular health, strengthens muscles and bones, and increases mental well-being (Medicine and Science in Sports and Exercise by Paluska and Schwenk 2000). Experts recommend a combination of endurance training and strength training. Aim for at least 150 minutes of moderate-intensity exercise per week. Strength training should be done at least twice a week.

Tip 3: Cold therapy (cold showers)
In cold therapy, the body is exposed to cold temperatures, often from cold showers or ice baths. This activates the thermoreceptors, resulting in numerous physiological benefits. Research suggests that exposure to cold can boost metabolism and increase the production of mood-enhancing hormones like endorphins. Research published in PLoS One by Leppäluoto et al. (2008) suggest that exposure to cold activates brown adipose tissue, leading to increased energy expenditure and potential weight loss.

Tip 4: heat therapy
Heat therapy involves the application of heat to improve physical well-being. Sauna sessions, hot baths or heat packs can promote relaxation, improve blood circulation and facilitate detoxification. Studies suggest that using an infrared sauna reduces the risk of cardiovascular disease, relieves pain, and increases overall life expectancy (Mitsuo Sobajima et al. Int Heart J. 2015). Since the infrared sauna works with light waves that penetrate the body, it is one of the best and most modern tools to get rid of microplastics and heavy metals and support cardiovascular health.

Tip 5: Fasting
Fasting has gained popularity due to its possible health benefits. Intermittent fasting in particular involves alternating periods of eating and fasting. Studies show that intermittent fasting improves metabolic health, increases mitochondrial function, and can reduce inflammation in the body (Cell Metabolism von Patterson and Sears 2017, Wei et al. 2017). We recommend fasting preferably in the evening, as you can never sleep well on a full stomach. In young, active women, however, intermittent fasting can have a negative impact on hormonal balance.

Tip 6: Grounding
Grounding, also known as grounding, involves establishing a connection with the earth's surface to reap the health benefits by exposing the body to the earth's magnetic field, also known as Schumann Resonance. Studies show that grounding can reduce inflammation (Journal of Environmental and Public Health by Chevalier et al. 2012). As the electrical charge in our body is balanced, it primarily improves sleep (Journal of Alternative and Complementary Medicine by Oschman et al. 2015). Just a few minutes of daily barefoot walking on natural surfaces like grass or sand is enough. If you live in the city and don't have an easily accessible yard, you can look for a PEMF therapy device that can mimic and even amplify this frequency.

Tip 7: Blue light shielding
In today's digital age, excessive exposure to artificial blue light from electronic devices can disrupt our sleep patterns and damage our eyes. To counteract excessive exposure, we recommend wearing glasses that block blue light. Furthermore, there are now many apps that block the blue light on the screens ( our type: app f.lux ). Red light therapy lamps also help reduce the negative effects of excessive blue light exposure. Research suggests that wearing blue-light blocking glasses or exposure to red light in the evening can improve sleep quality and help regulate our natural sleep-wake cycle (Chang et al. 2015).