Neuritis By Anni Dahms


Having neuritis means that many of the body’s nerves aren’t functioning properly. The affliction usually starts in the feet and can move higher up the leg and eventually also target the hands, however, all parts of the body could be affected. The first symptoms are often numbness, a feeling of walking on pillows, which in time turns into painful and burning feet, and further down the line a reduction in strength.

I was contacted by one of my very loyal customers through many years, that asked if I would write an article about neuritis, because one of her friends were very tormented and distressed by the disease and had reduced his circle of friends. There was so much pain and discomfort connected to the affliction that the social aspect of life had become unmanageable. She wanted to show him the article, with the hope that it might motivate him to move on.
The term neuritis is used to describe a collection of afflictions, which gives inflammation to one or multiple nerves. The affliction targets the peripheral nervous system.
An immense tiredness is often part of the affliction, as well as sudden shakes. Some reflexes might get destroyed and urinary problems might also follow.
The pain can be very intense, and you might experience increased sensitivity in the skin, which can make it difficult to wear clothing on certain areas, for instance putting on socks or shoes.
With the disease you might also experience increased or reduced saliva or tear production.
It’s estimated that 2 – 3% of the population will be affected by this and the frequency is increased with age. People who suffer from the affliction often also suffer from diabetes. It is therefore of the utmost importance to take care of your diabetes to the best of your ability and keep your blood sugar stable. A well-adjusted blood sugar level can help prevent the disease. Neuritis is one of the most common complications with diabetes.
Neuritis can cover a wide array of symptoms, ranging from slight inflammation, to inflammation with significant pain. Neuritis often develop over the course of multiple years, but it may also develop in a shorter time span.

The diet

Even though you are in pain, you must make sure that you get some proper food. 

The diet can perform miracles. You can relieve a lot of problems through a healthy diet. It’s important that you eat as clean as possible, as to not strain the body with more poisons.
Stop the consumption of all types of alcohol, at least for the duration of your affliction. Alcohol is broken down in the liver, and you need to strong liver to excrete the toxins from your body.
Many different problems can absorb the necessary nutrients from the gut. It can also be a good idea to stay away from glutinous foods, such as bread, pasta, pizza, and the like. When it comes to grain products, you might want to choose gluten free oats, which is rich in magnesium and has a relaxing effect.
You should eat plenty of pumpkin seeds, almonds, and nuts, which are also rich in magnesium. I’ve spoken to people, whom have benefitted greatly by following a diet based on their blood type. The blood type diet takes a holistic view of the intestinal system and the body, and by following it you can optimize your health. There have been written many books about the blood type diet. Knud T Flytelie has written a small easily readable book “food as medicine and blood type diet”. Signe Lykke has also written a small cookbook “food for all blood types”. Research has been conducted in the differences in humans with different blood types since the year 1900.
You can also find a lot of inspiration on the internet regarding blood type diets.
Avoid white sugar, especially fats and sugar together that you find in foods such as pastries, which is really bad for you health. Avoid sodas, candy, cookies, cake, and chocolate. If you need a bit of sugar, then use honey or coconut sugar. Stay away from all kinds of artificial sweeteners.
Make sure that you get plenty of vegetables, perhaps in the form of vegetables juice that you prepare yourself. It might be a good idea to invest in a quality juice blender, and then introduce some good juicing habits, where you perhaps start your day with juicing. If it’s too bitter only with vegetables, then mix in an apple, it mitigates the taste. You can preferably mix some ginger powder and/or some turmeric powder when you are juicing. Turmeric has an excellent ability to counteract inflammation. Use trial and error to see what fits you personally. If you need inspiration for your vegetables juice, then there are plenty of good books, such as the one written by Mads Bo with different suggestions, you can also find plenty of inspiration on the internet. 
If you want to completely optimize your health, then you need to think “out of the box” from what we believe to be true. Start slowly and don’t be afraid to experiment.

Dietary supplements 

  • First and foremost, make sure that you get a strong vitamin-B supplement.
  • Supplement with B1 500mg.
     
  • Take B12, even if your blood tests doesn’t show a B12 deficiency, as blood tests doesn’t show the cells content of B12. Make sure to take your B12, so that it’s absorbed by the oral mucosa under the tongue.
     
  • Supplement the above with a multivitamin / mineral product of a high quality, to make sure that you are covered.
     
  • Make sure you get plenty of essential fats, preferably a combination of omega 3-6-7-9. It will help the blood flow throughout your circulatory system.
     
  • Alpha lipoic acid, roughly 600mg daily. It’s a powerful antioxidant, that is an important helping enzyme that helps the other nutrients, so they aren’t destroyed. It has been shown that it supports nerve cells. Can preferably be taken together with acetyl L carnitine.
  • Acetyl L carnitine is an amino acid, that delivers energy to the muscles and can help bring down the levels of triglycerides and cholesterol.
     
  • It has been shown that many diabetics lack vitamin-D. Vitamin-D has a huge importance for the nervous system. It has even been shown that there is a link between nerve pains in diabetics and low levels of vitamin-D. A study from 2008 showed that diabetics, with low levels of vitamin-D, had their pains lessened by taking a supplement of vitamin-D, with a dose of 100mcg daily.
  • Make sure that you get a supplement of vitamin-C, 1 -2 grams daily. Everyone can benefit from vitamin-C. It optimizes the functionality of the nerves. You might want to take a vitamin-C with bioflavonoids. They protect the vitamin-C against oxidation and improve the effectiveness of the vitamin-C by up to 20 times.
  • Supplement your vitamin-C with vitamin-E. The two vitamins work well together.
  • Take a supplement of Q10. Find a high quality Q10 and take 100 mg two times daily. Even though we produce q10 ourselves, the production starts to drop when we reach the age of 20. So, it’s not uncommon to have a lack of Q10 when you reach the age of 50. Q10 is a powerful antioxidant. Reduced Q10 can lead to low energy levels and muscle weakness.
     
  • Zinc as a supplement can also be of great help. Remember, if you take high doses of zinc for an extended period, then you also have to take an extra supplement of cobber. The two minerals go together.
  • Make sure that your magnesium intake is covered. You could preferably take 600mg daily. Magnesium has a great importance for the immune system. If you have diabetes, then there might be an increased excretion of magnesium. It’s important that whilst you take your magnesium, that you get B6, as it increases the absorption rate.
     
  • Supplement with organic selenium. The earth in most of the northern counties is selenium poor.

Tips

  • If you are a smoker, then stop! It can worsen your circulatory system and bring other complications.
  • Listen to music. It has been shown that a light a comfortable new-age music can have a dampening effect on pain.
     
  • A study has shown that soles with magnets can have a positive effect on peripheral neuropathy and poor circulation in the feet.
     
  • Find a cream or ointment that soothe sensitive skin. This can be done whilst you massage or brush the areas which are sensitive.
     
  • There have been accounts, which says that acupuncture have helped them with neuritis. It provided them with relive from the pain.
     
  • I’ve also heard that some people have found that yoga lessened their pain. If you would like to try, then ask at your local yoga teacher with experience.
     
  • It might be a good idea to combine different treatment methods. 
  • Louise Hay writes in her book “Healthy mind, healthy body” that the cause for neuritis can be a punishment for guilt or anguish and that your new thought pattern should be: “I forgive myself, I love and appreciate myself. I shower the people around me with love”. It can be quite a mouthful, especially if you are full of pain, but it might be worth considering in your day.

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The Eye By Anni Dahms

The topic of this month’s article is chosen because one of my close and very dear friends told me about his problems with the eyes. It has been identified that he has a mole on the back of his eye, which has caused him to have tired, painful, and running eyes with a slight bit of inflammation. Now he would really like to know what he could do personally to better the condition. The specialist had said that it wasn’t dangerous, but that they would have to keep an eye on the mole, with regular consultations.
50 Danish people are currently diagnosed with moles on their eyes every year, but luckily it’s quite uncommon for these moles to develop into something serious. It is mostly seen in people with very light-colored skin.
My friend is very dependent on having a good eyesight, as he sits all day, often from 7 in the morning till 6 in the evening, and works at the screen.
I obviously started contemplating right away to how he could best be helped.
Many opticians and eye doctors are trying to bring awareness to the dangers of the increasing number of people, who work so many hours in front of the computer screens. The many hours increase the risk of developing shortsightedness, cataracts, and later glaucoma with macular degeneration.
The computer screen and my friend’s cellphone together with his daily car ride, all contribute to my friend getting exposed to a high amount of radiation. Because of this, the first thing I did was to recommend a new chip. I recommend using a 5G mobile converter, it can correct for the negative frequencies from the mobile phone and other radiation dangers including e-smog. The conversion works within 30 cm, and since he always has his phone on him, he can just stick the chip on the back of his phone and put it next to his computer, so the radiation from there can also be alleviated. The chip lasts for 30 years. The company I-like metaphysics is a family company based in Switzerland, that work on preventing irritation from technology. If you would like to know more about the little chip, then you can visit www.i-like.net.
I bought a pair of computer glasses for him, as the strong blue light from the monitors can damage parts of the retina, where the sharp sight is formed.
Computer glasses can be worn on top of your regular glasses and should only be used when you are sitting in front of the computer. I bought the glasses at www.energizeyourlife.org, but you can buy computer glasses many places on the internet. The glasses protect the eyes against the rough electronic light, counteracts headaches, and dry tired eyes, so you can be effective in front of the screen for a longer period of time.

The diet

When you work in front of your screen, it’s important that you are conscious about your food and which types of foods are best for you personally. There are two carotenoids which are of great importance, that is lutein and zeaxanthin, which should be a part of your diet every single day. It is said that they are able to protect against the strong blue light from the screens.
The carotenoids are mainly found in fruits and vegetables. By eating a lot of food containing these two compounds, your eyes will be stronger against the blue light.
These two compounds will also aid your brain. They protect the brains of the elderly and also help develop the brain in children. It has been shown that the compounds influence children’s brains in a way that help them solve different tasks. This has caught my attention, as I will soon become a great grandmother for the first time. Furthermore, a large analysis has shown that omega-3 fatty acids help children’s vision, whilst at the same time improving their mental development.
The analysis was based on data from 38 scientific studies with 5.541 attendants.
The best sources of food containing lutein are usually yellow or green. Lutein is mostly present in the retina. Some of the best food with lutein is egg, which contain both lutein and zeaxanthin. Kale and spinach are also very rich in lutein. Carrots and broccoli are also very important, together with parsley, grapes, cucumber, and different kinds of peppers etc.
Zeaxanthin is found in higher doses in the macula, and the food is predominantly found on the yellow and orange color scale. The best foods containing zeaxanthin are papayas, oranges, peaches, corn, mangos, sweet potatoes, and apricots which are currently in season, together with cantaloupe melons, grapefruits, and marigolds.
Other good foods for your vision include apples, green tea, onions, cherries, garlic, and pears. Other foods which are rich on flavonoids are blueberries and blackberries.
A large part of your food should be of the whole wheat variety, such as whole wheat bread, whole wheat pasta, lenses, and buckwheat etc.
You should especially avoid too much alcohol. You can easily enjoy a single glass of red wine, but let it stop there. Avoid all artificial sweeteners such as aspartame. If you want to sweeten your food, then use a bit of honey or some unrefined sugar.
Be careful with the 3rd spice. Some researchers claim that it is especially dangerous for the eyes. Avoid too much fat food, sausages, hamburgers, fat cheeses, and sugar rich foods.
When you use salt on your food, make sure that it’s of a high quality.

Dietary supplements 

  • The first dietary supplement I would recommend my friend is Q10. There have been studies, which have shown that patients with glaucoma showed signs of improvement after taking Q10. I personally recommend Q10 because there are many mitochondria in the eye, which is the cell’s small energy factories. I think it’s important to strengthen them, especially if there is a mitochondria defect connected to the affliction. It’s fine to use a good quality Q10, but I personally prefer ubiquinol, which is a reduced form of Q10 in a stabilized form. There are only a few studies which suggest that the reduced form is better than the normal one. But I would still suggest that people take the reduced form in special cases. The studies that I rely on, have shown that after 45 years of age, it is more difficult for the body to convert ubiquione to ubiquinol. I take ubiquinol, because I personally experienced a significant improvement to my wellbeing after I swapped from regular Q10. Some of my customers have also reported an improved wellbeing after the swap. However, we are all unique and in most of the studies that are published, they use the regular form of Q10. A study from neural regeneration research February 2019 showed that Q10 could prevent DNA damages in the optic cells and improve the cells energy conversion and prevent cell death.
     
  • As a partner for ubiquinol, you might use Pqq. Pqq protects existing mitochondria and help form new mitochondria.
     
  • Take 1 gram of vitamin-C daily. You can preferably choose a supplement with bioflavonoids. It aids collagen production, it strengthens the capillaries, and protects against UV light. The eye contains the second highest concentration of vitamin-C.
     
  • Make sure that you get a sufficient amount of omega-3 oils. Roughly 2 grams a day. You can take omega-3 oils from fish, algae, or other oils such as flaxseed oil.
     
  • It would be beneficial to take a composite product that contains both luteinand zeaxanthin.
     
  • It could also be a great idea to take of supplement of blueberry extract.
     
  • There are the so-called eye vitamins, these are zincvitamin-C, and vitamin-E. Make sure that you have all these vitamins covered either through a strong quality multi vitamin/mineral, as both vitamin-A and B are also important. Be aware that fluorescent light takes vitamin-A from the eyes and creates a lot of stress in the brain as it blinks with a frequency, we cannot see with the human eye but is still registered by the brain.
     
  • The amino acid Taurine is highly concentrated in the eye. A lack can have complications for the structure and functionality of the retina. Take 500mg daily.

Tips

  • It is said in Chinese medicine, that the eyes are the body’s pathway to the liver. The people whom are struggling with eye problems usually also have a poor liver. According to Taoist theory, rage is a symptom of poor liver function. Therefore, people who use their eyes too much gets angry. Eye exercises can help both cataracts and glaucoma, as well as shortsightedness and liver afflictions. In the book about inner exercises, by Dr. Stephen T. Chang there is a detailed instruction set of how these eye exercises should be performed.
  • It can be a great idea to take a liver diet a couple times a year. It can be in tea form or capsule, perhaps with silybum and artichoke. You will discover how much clearer your eyes can see after such a diet.
     
  • If you sit by your screen all day, then make it a habit to get up once every hour. There have been multiple studies which have shown the importance of getting up at least once every hour for people who work sitting down. When you do get up, then try to look as far as possible to get the eye muscles working differently.
     
  • Have a proper font size on your mobile phone, so you don’t have to press your nose against the screen just to read what people have written you.
  • It’s also important to have a proper font size on your computer, opticians recommend that you use at least a 12-point font size.
  • Make sure that you stay at least 70 cm away from the computer screen, so you don’t tire your eye muscles unnecessarily.
  • Make sure that you have proper lighting at your workstation, so your eyes aren’t agitated by light reflections from lamps or windows.

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Type 2 diabetes by Anni Dahms

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My oldest grandchild and his fiancé are currently visiting me. Mads has a very special connection to Spain, as he lived here for a year together with his father and attended school here as well. Mads was very involved in the daily operations in the store, where we discussed at length the significance of vitamins, minerals, and how a quality diet effects the health of a person. The years must have affected him greatly, as he chose to study human nutrition and finished with his doctoral dissertation at 28 years of age. It therefore seemed natural to ask Mads if he would provide his scientific input to this article, which I had chosen should revolve around type 2 diabetes.

Diet’s significance in type 2 diabetes

Mads Vendelbo Lind
Scientist, PhD
madsvlind.com
Institute of Sports and Nutrition
University of Copenhagen

Type 2 diabetes is a disease, where the blood sugar levels become too elevated and the body can no longer regulate it on its own. It can lead to a long list of other diseases, such as heart and nerve afflictions. Type 2 diabetes was called “old man’s sugar disease” back in the day, as you would normally be diagnosed and treated for the disease at an old age. However, this is no longer the case, as the obesity epidemic is developing, the number of cases of type 2 diabetes has skyrocketed. Studies have shown that there has been an increase in type 2 diabetes cases from 5% in 1980, to 10% in 2020. But can you do anything to prevent type 2 diabetes? And how do you know if you are at risk? The difference between type 1 and 2 diabetes With type 1 diabetes, your insulin production will completely stop. This is caused by the body’s own immune system, as it will eliminate all the cells that produce insulin. This usually happens to young children or adults, and it mandates that you get your insulin regulated with injections. It is still not known what exactly causes type 1 diabetes, and we therefore don’t exactly know how to prevent it. Type 2 diabetes primarily affects adults, even though it in rare cases also can be observed it highly overweight children. The disease is hereditary, which means that our genes also plays a role in whether or not we develop diabetes. Type 2 diabetes is in many cases caused by an unhealthy lifestyle with little physical activity and poor dietary habits. Therefore, a lot of energy is spent on researching the disease, and how you could prevent and treat the disease, to decrease the severity of the affliction.

Type 2 diabetes, precursors, fatty liver, and aging
There are a number of different ways, that you could go about finding out whether you are at risk of developing type 2 diabetes. You are at a heightened risk if you are heavily overweight (BMI over 30 and/or a waist size over 88 cm for women and over 102cm for men), if you have a parent or a sibling with type 2 diabetes, have had diabetes during a pregnancy, receive medication in connection with cardiac disease, high blood pressure, elevated cholesterol, is a smoker, or has a high alcohol consumption. But just because you are in the risk group, doesn’t mean you have to suffer from type 2 diabetes. It is normally a disease which develops slowly, and where the regulation of the blood sugar is gradually worsened. Researchers have now started to talk about the precursors to type 2 diabetes, also referred to as pre-diabetes, where you already can see that the blood sugar levels are slightly elevated, without being so high that it can be called a disease. Pre-diabetes will often come with a series of other symptoms, such as heightened blood pressure, cholesterol, and a fatty liver, which is why there is such an interest in preventing the development of the disease. During the research, a large emphasis has been placed on preventing further development of the disease once it has been contracted. A lot of effort has also been spent on examining how a reordering of a lifestyle can be used to prevent type 2 diabetes.

The diet and type 2 diabetes prevention
I am researching what role the diet has in the prevention and the development of type 2 diabetes. Together with a series of researchers have we examined how eating whole-wheat products affects the blood sugar regulation, instead of products containing white ore pre-processed corn. We found that it can provide small changes in weight, which in turn might bring small improvements in the blood sugar regulation. We are currently examining the diet’s significance among inuits in Greenland. There we are examining whether the traditional Greenlandic diet might be able to slow down the explosion of type 2 diabetes, which has also arrived in Greenland, after the western foods such as burgers, pizza, chips, and candy has become everyday consumer goods in Greenland.

There is some general advice you can follow, to both eat healthy and prevent type 2 diabetes.

  • Eat rough (by for instance choosing whole-wheat).
  • Eat a varied diet.
  • Don’t eat too much.
  • Eat plenty of greens and a bit of fruit.
  • Cut down on the alcohol consumption.

In order to prevent type 2 diabetes, it might be beneficial to reduce your carbohydrate consumption, such as sugar, candy, soda, but also when it comes to rice and potatoes. It can contribute to extra large fluctuations in your blood sugar, and the body prefers amounts which are easier to regulate. To prevent type 2 diabetes, it has been shown that even small weight losses of 2 – 3 kg can have great significance, it can reduce your risk of developing type 2 diabetes by up to 30%. Even small changes in your lifestyle can have major implications for the development of type 2 diabetes. It can also help if you have already developed type 2 diabetes. Symptoms of type 2 diabetes are extreme thirst, many toilet visits, itchiness, and tiredness. If you experience this, then consult your doctor.


Here ends Mads’ part of the article and I will end by recommending different dietary supplements, which I have experienced can bring improvements when suffering from type 2 diabetes and help prevent complications later in the process.

Dietary supplements

  • Strong vitamin-B tablets daily. You could also supplement with an extra 100 mg vitamin-B6.
  • Magnesium can together with vitamin-B6, prevent complications.
  • Vitamin-C I large doses, for instance 1000 mg twice a day, preferably with added bioflavonoids.
  • Vitamin-E can be a good supplement to improve circulation.
  • Zinc can help prevent eye complications. It is best to take it in the evening.
  • Almost all people lack vitamin-D, which can aid in preventing type 2 diabetes.
  • Chromium can help reduce the cravings for sweets and regulate the cholesterol levels in the blood.
  • Life important fatty acids, such as Omega-3.
  • Berberine is often used in Chinese medicine and have shown very effective in combatting type 2 diabetes.
  • Taurine 500 mg 3 x daily. Can prevent complications and trouble with the eyes.
  • You might benefit from a detox or going on a liver diet a few times a year.

Remember that especially with type 2 diabetes, you personally have the possibility to take on the responsibility of the disease. You could for instance change your lifestyle to a healthier one. A good opportunity could be to challenge the entire family, this also applies to the exercise part of a healthy lifestyle. You could perhaps contact a doctor who is well informed about the disease. The person could perhaps give you some advice on how you should plan your diet and exercise habits. There are some doctors who, together with the patient, will help fill out diet and exercise schedules. Meetings are then planned and conducted until you and your family can manage the changes on your own. It is important that you start with a level that will challenge you, but not become a stress factor. Be careful with too much alcohol, fast food, ice cream, and other sugary treats, as well as all the different energy drinks. I hope with all my heart that you will avoid being a part of the diabetes statistic, which Mads mentioned is in rising rapidly these years.

With the above mentioned in mind,
I hope you have a great summer!

 

 

Sunshine and Summer by Anni Dahms

We have just started the first large summer month, where many people go on vacation to enjoy the sun and the ocean.

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The sun can both give live and it can kill. However, one thing is certain, without the sun there wouldn’t be any life. We have just started the first large summer month, where many people go on vacation to enjoy the sun and the ocean.

I’m currently sitting in my office looking into an intense blue sky. I’m probably admiring it a bit more than I usually do, as I’ve just read an article about the many areas of our Earth where we, for different reasons, never see a real blue sky anymore.

There might be more reasons why we should enjoy the summer and the heath.

Global warming is a topic discussed everywhere, and what could be the best way to prevent or mitigate it.

However, some brave scientists are arguing against global warming, and are instead warning against a coming mini ice age.

A new article from Dr. Sircus, posted on http://www.coldclimatechange.com, and called climate intelligence, is describing new data showing that many places are becoming colder.

The article is dated as late as the 1st of May and forward.

Multiple researchers from different countries have mentioned the possibility, that we might be heading into a colder era.

For instance, the meteorologist Paul Dorian warns that a significant drop in the sun’s activity is a sign that an ice age is coming. The sun hasn’t been as quiet as it is now, for at least 100 years. This view is shared by, among others, professor Valentina Zharkov from the University of Northumbria.

But we all know that it’s rarely easy to predict the future. Right now, the sun is shining from a blue sky, which is letting us know that we should prepare for the summer and be extra mindful of our bodies and skin.

There are different types of people who need to be extra careful with their skin during the summer period. People with red hair are often very pale, and have a hard time withstanding direct sunlight. The same goes for people who suffer from vitiligo. Those are the people we see with white spots on their skin, because they are missing brown skin cells on certain parts of the body.

I have a good friend with vitiligo, and we have just discussed how he can best get through the summer, whilst still being able to enjoy it.

 

Vitiligo
My friend has a job where he’s outside a lot. I suggested that he should have his vitamin-D levels examined, as a vitamin-D deficiency is very common among people who suffer from vitiligo.

There are two afflictions which always come to mind, every time I see a person with vitiligo. These are possible problems with the thyroid gland, or perhaps trouble with the kidneys. However, this is not always the case.

My friend thought that his vitiligo might be caused by extreme exposure to sunlight, when he was a teenager and got many nasty burns. The vitiligo itself is harmless, but the white spots on the skin are very sensitive and depending on how much of the skin they cover, they have to be very careful about how much direct sunlight gets on it. There are sunscreens, that can be of great help. Many people with this affliction are happy to use both sunscreens and quality body lotions with Aloe Vera. Aloe Vera has healing properties and increases the elasticity of the skin.

Sun Rays
I’m very jealous of all the wonderful people moving around in the summer months with gorgeous tans. It looks amazing.

It’s important to use high-quality sunscreens so you cause the least damage to your skin, as sunburns can be symptoms of skin damage.

It’s about preventing sun damage and taking care of your skin before and during exposure to the rays of the sun. This process should be both internal and external. It’s also important to take care of your skin if you wish to prevent lines and wrinkles from sunbathing.

Dietary supplements, which are good for the skin and prevents sunburns

  • I personally use Imedeen Tan Optimizer, which is a product that prepares the skin for the sun. The product contains antioxidants and different carotenoids. I’ve discovered, that when I take this supplement, I’m slightly less pale, than I usually am. There are other dietary supplements in trade, which can also prepare your skin for sun expose.
  • Beta-carotene is a precursor to vitamin-A, it’s good for the skin and amazing at aiding the body against the sharp rays of the sun. Beta-carotene can also be found in different vegetables and fruits, primarily in the colors: green, yellow, and red. Such as watermelon, carrots, red grapefruit, and broccoli.
  • Vitamin-C 1 – 2 grams daily.
  • Silicon is an important trace mineral, which strengthens the skin, the mucous membrane, as well as hair and nails.
  • The zinc/copper balance is important for our wellbeing.
  • Make sure you get sufficient essential fats, use unsaturated fats from, for instance flaxseed oil, either through your smoothies or salads.
  • Lycopene is a red dye, which belong to the carotenoid family.

If I really want to appear tan, then I cheat with a little bit of self-tanner. There are many high-quality self-tanners out there, which are easy to apply and gives the skin a natural color. If you decide to start using a self-tanner, then be sure to use a good scrub cream at least a couple of times a week.


Sunbathing
Vitamin-D is called the sunshine vitamin. When you are sunbathing, your skin will form D3 from the sunlight. Vitamin-D is necessary for calcium absorption and bone formation. Furthermore, it also strengthens the immune system and can help prevent cardiovascular problems and decrease your likeliness of developing cancer.

Be careful of using a sunscreen with too high of a factor, as it will reduce your natural production of vitamin-D by up to 90%.

You could for instance enjoy the sun for half an hour daily without any sunscreen between 11 – 15, where the UVB rays are the strongest. It is the UVB rays, which help the body form vitamin-D, and provides the brown effect. In the half an hour I would suggest that you move around and perhaps cover your crown, your nose, and ears, maybe even your shoulders and neck. The sun is strong here in Spain, so if your are light- or red haired like me, then make sure you don’t get burnt. You could alternatively sunbathe every other day without any sunscreen. If you sunbathe in the “outer” hours, then you will get more UVA rays, which can contribute to skin cancer.

The rest of the time where you want to stay in the sun, you should use a sunscreen with the factor that feels good for you personally. It’s very important that you use sunscreens of the highest quality and that they are as clean as possible.

When you are finished enjoying the day’s sun, you should make use of an after-sun cream, preferably with Aloe Vera. You could also use an after-sun with coconut oil. Coconut oil can also have a chilling effect.

Sun rash
If you have gotten a sun rash, then you should get a good cream with Aloe Vera to treat it. When it comes to dietary supplements, then it’s recommended to take tablets with beta-carotene, unsaturated oils with calcium, and magnesium.


Sunburn
If you’ve been unfortunate enough to get an ugly and painful sunburn, then I recommend the following tips:

  • If your case is very severe and you experience nausea or your skin is covered in painful and itchy blisters, then it might be necessary to seek professional medical attention.
  • However, what you could do yourself, is to take a cooling bath with lavender and chamomile oils, maybe even with calendula.
  • Take some extra vitamin-C.
  • If your burn is really awful, then you could add some vitamin-E, together with beta-carotene and increase the number of capsules you take with unsaturated oils, it could also be beneficial with some flaxseed oil.
  • After the cooling shower, you should apply a good after-sun with Aloe Vera.


The hair 

Your hair can easily become dry and bleached. It’s important that you consider good dietary supplements specially directed at your hair.

An important vitamin for the hair is biotin, which is also known as the beauty vitamin, as it has the properties to give you full-bodied hair, smooth skin, and strong nails.

If you don’t have sufficient biotin in the body, then you might experience dandruff and hair loss. To get enough biotin from your diet, then you need to eat plenty of soya beans, liver, nuts, and beer yeast, combined with vegetables, berries, and fruits. You will also benefit from dairy products such as cheese.

It’s also possible to buy shampoos and conditioners with biotin. However, you should obviously make sure that they are clean and of a high quality.

Selenium can also play a part in giving you a full-bodied hair with plenty of shine. The dose should be around 100 mcg daily. It’s a strong antioxidant, which many people are missing, since there are many areas where there isn’t sufficient selenium in the earth.

The eyes

The sharp sun can be very hard on your eyes. Make sure you use some quality sunglasses, and it’s a great idea to keep them on, even when you are sitting in the shade. The rays hitting the ocean, or the swimming pool can be heavily reflected. If you experience itchy and irritated eyes, then you should consider using soothing eyedrops, such as Coliter, which is made with chamomile flower and witch hazel flower, in sterile water.

If you use contact lenses, then take them out until the irritation has healed completely.

If you don’t experience a rapid improvement, then you should seek medical attention.

Have an amazing summer!

Nutrition for vegan athletes – Part 2

Last month I wrote a post about nutrition for vegan athletes where I told about protein, iron and multivitamins. Go check that out if you haven’t yet! On this post we are going to get into 3 nutrition more for vegan athletes.

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MAGNESIUM

Magnesium is really important to athletes. It regulates hearth rhythm, supports normal functioning of muscles and blood vessels. It can boost your exercise performance. Magnesium deficiency is quite common. Especially runners and endurance athletes tend to need more magnesium. During exercise your magnesium need can be 10-20% higher than when you are resting.

You can have magnesium enough from vegan diet for example almonds, broccoli, dark chocolate, spinach, oat, sesame seeds, quinoa, black beans and spirulina are rich in magnesium.

Like I told already runners have higher risk to get magnesium deficiency and I really can feel the difference after running if I am taking magnesium or not. When I don’t take it after long run I usually wake up middle of the night because my legs are cramping. That is actually one of the most common sign of magnesium deficiency. Other deficiency symptoms are low energy, hormone problems, depression and anxiety, sleeping problems and high blood pressure.

If you have some of these symptoms you could try magnesium supplement. Best time to take magnesium is at the night before bed because it has relaxing properties. We have this puhdistamo tripla magnesium which contains three different type of magnesium. It is really clean supplement without any additives and it doesn’t have any animal products so it is suitable for vegans!

 

CARBOHYDRATES

Vegan diet tend to be higher in carbs so this is not something you should be worried about but carbs are really important to athletes and it really does matter which type of carbs you are eating so that is why I wanted to include them in this post.

Nowadays many athletes just worry about how to get enough protein and are trying to lower carb intakes. Carbs are essential part of any human dietary requirement so avoiding all carbs really doesn’t do anything good. Our body uses carbs as main energy source. They are essential for the normal function of fat metabolism. If we avoid carbs our fiber intake also decreases. Lack of fiber causes problems in the intestine such as intestinal cancer, constipation and irritated bowel. Fiber also can your lower cholesterol and blood sugar levels.

It is true that carbs are everywhere and we get them a lot easily. Like I already said it is also huge difference that where does your carbs come from. If we consume a lot white sugar, white bread and other fast and processed carbs those are bad for us and there is no reason why athletes or anyone would need those in their diet. But on the other hand also legumes, vegetables, berries, fruits and whole grains are carbs sources and those in our diet are really useful. When we eat bad carbs our blood sugar levels rises fast and after a while they come down just as fast. Then we feel tired and we don’t have power to exercise. If we eat vegetables and whole grains our blood sugar levels rises slowly and stays like that and then we have power to do exercise.

CALORIES

Usually vegan food is lower in calories than meat, eggs and dairy products. That is why I wanted to take this topic here. If you change your diet from eating meat to vegan you can easily lack calories. Key word is just eat more. If you want to enhance your sport performance it is really important to get enough calories. If you go to gym and try to gain muscles you have to get about 200 kcal more than your daily calorie consumption. You have to feel satisfied after every meal and you know that you get calories. If you eat only salads and low calorie vegetables then you feel constantly hungry and lack calories. Your body doesn’t have power to do exercises.

Fortunately it is quite easy to know that are you getting enough calories. Without enough calories your body doesn’t have power and after workout it doesn’t recover. You will be hungry all the time and you might not be able to sleep well.

If you have feeling that after going vegan you are constantly hungry and you don’t have power anymore that might easily just be because you are lacking calories. So what should you eat then. Make your diet variant. Eat vegetables, legumes, berries, fruit, quinoa, oats, nuts, seeds. Actually nuts and seeds are really easy way to increase your calorie intake. Just handful of nuts can be like 100 calories. If you are having hard time to get enough calories you can use oils and protein powders.

 

Just in case if you still think that it’s not possible to get enough protein as athlete from vegan diet here is some vegan athletes who are thriving very well with vegan diet. Go check them on Instagram!

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  • Lewis Hamilton, British race driver, one of the most famous athletes in the world has shown us that you really can win world champions and hold records as vegan. He has told that after starting a vegan diet he feels the best he has ever felt physically and mentally.

 

 

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  • Naturally Stefanie is a vegan fitness youtuber who makes youtube videos for more than 190 000 subscriber. She has been vegetarian more than 10 years and vegan 6 years.  On her videos she shows how to workout and eat as vegan!

 

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  • Heavy weight boxing champion David Haye has told that after he started eating on a vegan diet he wakes up brighter in the morning and his skin, nails and hair has never been better. He weight more than 100kg so his protein amount per day is pretty huge. He has told that in order to get all that protein he uses a lot plant based protein powders and also he developed his own protein powder which is made from quinoa, brown rice and pea protein.

 

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  • Sisters Venus and Serena Williams are both tennis player and they are both vegan! When Venus was diagnosed with Sjögren’s syndrome she decided to start eating on raw vegan diet and her sister and roommate Serena adopted the same diet. Venus has said that changing her diet has made big difference and she feel huge improvements since she was first diagnosed. They have been in a vegan diet since 2012 and after that Serena has won the US Open three times.

 

See you in the shop!

Milla – Anni’s vital shop, Los Boliches

Old Age by Anni Dahms

Senior couple running on beach with dog

You can read Annis Newsletter in the following languages:

   
I will soon be 76 years old and I personally feel really good about my age. Life has many exciting development opportunities for me to delve into.

Thanks to computers and the internet with online courses etc. is it now possible for me to raise all the topics, which entertain and interests me, without having to pack my suitcase.

The work in the company brings me large amounts of daily joy, and since I don’t think that the retirement age is a divine decision, have I made the decision that my everyday will continue to be in the store. As long as I feel that I’m making a difference, then I see my life as meaningful.

My work gives me a large boost of energy and a larger awareness come together with it, which continue to make it important for me to improve my skills and my knowledge.

There is however one topic which saddens me when it comes to my age. I feel that when our birth certificate says a certain date, then you easily get labeled and boxed as “old”, now you should probably prepare to slow down your life and end your career. We are often fed the fear of old age, either directly or indirectly. Many old people stand across from me and say “well Anni, the day will come for all of us” whilst they are tightly holding on to their walker, which they might even be able to train themselves out of. I think walkers, wheelchairs, and canes are amazing aids, but it must, in my opinion, never become a pillow. You have to make sure that you are always doing something, always moving your body. I would like to be kept out of the above stated comparison, and I often kindly respond with a decisive smile, “keep me out of your convictions”. Negative words hold a lot of power in my experience, way more than we know.

It is like a grafting from the outside world, that when you are older, new weaknesses will develop and you can’t do anything about it. However, life does get more exciting, and perhaps a bit more challenging if you throw yourself into the fight against old age. As an important role model, am I now looking up to a elderly customer, whom no one gave many chances, but he has just stowed away his walker and cane. He is training every day to increase the number of steps he can take and is walking happy and pleased without and walking-aids. He is a great example of how you, through training, stubbornness, and a positive mindset, can maintain your vitality and confidence throughout life. He cooks his own food, tries new recipes, and through his computer he follows what happens in the world around him, and by doing so he keeps his mind razor sharp.

There are many things we can do regardless of our age, which both rejuvenates our bodies and improves the quality of our lives. I would love to play a part in changing our understanding of what age is and increase the intension of having a wonderful life no matter how old you are.

The diet

We all know that the body is nourished by healthy foods, so the most important thing we can do is to take care of ourselves by eating consciously.

When you organize your food plan, then you have to make it easy to follow, else you probably won’t be following it for a very long time.

It has been very fashionable lately to stick with gluten free foods, and science has shown that there are health-related benefits when doing so in all ages.

When you eat less gluten, then you improve your intestinal health. If you stay away from the gluten which is present in bread and pasta then the intestinal bacteria will change, thus you will feel less bloated with less air in your stomach. A study actually showed, that by quitting eating gluten a small weight loss would follow.

Salt is also a very discussed topic among older people. We are constantly reminded how important it is for our blood pressure to avoid salt. It is also correct that too many people pour way too much salt on their food. Salt contains sodium, which can threaten the heart and blood pressure in a major way. However, it can also be dangerous not to get enough salt. Salt is good in moderation, both for the taste and for your health. At most you should eat 2 – 3 grams daily. Perhaps a bit less if you belong to the older age segment.

Our most dangerous salt trap is premade- and fast foods, such as soya sauce, sausages, snack bacon soups etc. A lot of premade food is salted way too much, to give it taste.

Many researchers have expressed that there still is a need for more studies on the topic, to determine how much salt we actually need.

It is best to consume quality salt, such a Himalaya salt, iodized salt, or herbal salt, which contain a lot of great minerals.

If you eat plenty of fresh vegetables, fruits, and whole wheat products and don’t eat too much animalistic fat, then you have a lifestyle that will serve you well. You should prioritize fish and lean poultry.

Eat plenty of nuts, it will keep your cholesterol under control and seeds, as well as get some of your protein from vegetable sources.

It’s preferable to use a good olive oil or a small spot of butter, if it’s a special occasion.

Stay away from processed sugar, also the hidden ones in the food.

Remember, you become what you eat.

Dietary supplement
It is still a highly disputed topic among experts, whether dietary supplements are harmful or healthy. With my 50 years of experience, have I experienced so many sunshine stories of people whom have taken dietary supplement in a clever way. Many age-related diseases and other afflictions can dramatically change a person’s general condition. However, the personal vitality can be regained and bettered significantly.

  • Strath (formerly known as Biostrath) is mentioned here by name because, as far as I know, there aren’t any similar products. The product is liquid, which makes it perfect for people who have trouble swallowing. It contains 61 different vital substances in an easily-absorbable state.
  • Q10 is a coenzyme, which the body can produce itself, but the production rate decreases as you get older. Q10 is also known as the coenzyme, that provides all our energy cells, mitochondria, with energy.
    Unfortunately does our amount mitochondria start to decrease around age 67. In the journal of gerontology is it described that roughly 80% of our mitochondria are lost at the abovementioned age, compared to when you were 25 years old.
  • In 2006 a new, but unfortunately more expensive form of Q10 was discovered, called Ubiquinol, which is supposedly 8 times easier to absorb. Journal of the American Geriatric Society writes that after 45 years, is the body’s ability to transform Ubiquinone to Ubiquinol is reduced.
    Experts discuss in great length whether Ubiquinol really is better than the previous Q10 Ubiquinone. I can’t personally comment on the topic, but I’ve personally felt an improvement by taking Ubiquinol.
    Q10 can unfortunately only improve the mitochondria’s function, but the product can not create new mitochondria in the cells.
  • Pyrroloquioline quinone or PQQ is a strong, fairly recent dietary supplement, which have been shown to be a perfect partner for both forms of Q10 (Ubiquinone/Ubiquinol). PQQ exits in its natural form in fermented soya beans, tea, green pepper, parsley, kiwi, breast milk.
    I have personally just started taking PQQ 20 mg daily and I already feel that it helps me tremendously.
    I’ve also heard from other customers that they have seen improvements whilst using it, such as they feel younger and stronger, and their blood pressure have dropped in many cases.
  • It would appear that the combination of Q10 and PQQ works as a strong anti-ageing, which both strengthens your heart’s function and physical strength, as well as vitalize the entire body. PQQ’s effect is among others described by the University of California.
  • Omega-3 oils are beneficial for the entire body, brain, and circuitry. If you’re not a fan of fatty fish, then you can also get omega-3 in capsule form, from algae or flaxseed oil. Chia seeds are among the dietary substances, which contain large doses of omega-3. Chronic omega-3 deficiency increases the risk of heart-related diseases.
  • Berberine have, through many years, been used in traditional Chinese- and Ayurvedic medicine and is known for its anti-inflammatory capabilities. It is often used against type-2 diabetes, stomach pain, and for strengthening the immune system and liver. It is also referenced that Berberine can strengthen the mitochondria.

Tips

  • Exercise, exercise, exercise… It is important throughout all your life. If it wasn’t enough that it gives you increased energy and increased cognitive function all day. Studies have also shown that physical training strengthens your heart and circulation, it also increases the number of mitochondria in the muscle cells.
  • Remember your laughter. Play and enjoy your life and remember your ability to get excited. A great laugh will keep you young. Deepak Chopra writes beautifully in one of his books. “Laughter is the stream of love, which flows through the body”.
  • You play a part in keeping your mind youthful, by being mindful and making sure that you constantly progress.
  • One of the most important things to remember is daily gratitude and not to take things for granted.

A telomere by Anni Dahms

Telomere Loss Health Concept

You can read Annis Newsletter in the following languages:

      
I My daughter called me one Sunday and asked me with excitement and a little didactically, if I had ever heard of the telomeres. I told her, with a bit of pride, that around 35 years ago I attended a symposium with international scientists, where the topic of telomeres was a part of some of the lectures. I told her that I had shelved the topic, partly because there weren’t many people in my social circle, who had knowledge of the subject and partly because back in those days, people spoke of the topic as if they had found the key to eternal life. My daughter recounted that the telomeres seem to be a topic which is very debated right now at numerous conferences and courses. What is debated is partly its function and partly how we as individuals can strengthen and lengthen our telomeres, so that we might slow or even reverse our aging, fueling us with new energy, even sexually.

What is a telomere?
We have a counter in our body, called telomeres, they are present in our DNA and decide how many times a cell can divide itself, before it ages and eventually dies.

Human cell, chromosome and telomereTelomeres are small DNA sequences, which protect the chromosome-endings every time the cell divides. The telomeres function as a buffer which protects the chromosomes genetic information at cell division.

The research
Since I try my best to keep up to date with the newest research developments in healthy living, have I started to read up on the research on telomeres and telomerase. Telomerase is the enzyme we produce, to build, rejuvenate, and extend the telomeres that we have. The end-point for how long lives can be is, according to scientists’ accounts, roughly around 120 years, which for some reason present some mystical upper-bound for how old human beings can become. There are multiple biblical stories that mention elderly people, but generally in multiple societies, 120 years is more or less the “normal age”. It’s possible in many of these societies to keep a healthy and industrious life with age. The telomeres are shortened with every cell division and scientists believe that it is the shortening of our telomeres that leads to ageing and eventually death. When we are born the individual telomere is quite long and is then reduced throughout life. For instance, on average it will be reduced with 29% at age 35, and from there it will be halved at age 65. Shorter telomeres are connected to chronic illnesses and degenerative diseases such as Alzheimer’s disease. The telomeres can be improved by strengthening the enzyme telomerase. Those factors, with which we can help our telomerase along, seem to be a mixture of a good diet, no drugs or alcohol, enough sleep, and less stress. Stress seem to be a huge factor. A study conducted at the George Mansion university, showed that women with children have shorter telomeres, than women without children. We know that the telomeres are nourished by the enzyme telomerase. This means that having enough telomerase can help repair and rejuvenate the telomeres.

You obviously need a healthy diet!
It is the diet that will help keep your telomeres healthy and strong and help the formation of the enzyme telomerase, which in turn will help the telomeres. Avoid destroying the body with intoxicating drugs, too much alcohol, and refined carbohydrates with sugar, unhealthy fats, and fried foods. You can use coconut oil. It is a healthy alternative, because it can stand the very high temperatures needed when cooking. A high-quality olive oil or avocado oil can also be recommended for use in your daily cooking. In general you should be careful with eating foods that are already cooked or very processed, so that it’s very boiled. When something is very processed, the enzymes are destroyed and with it all the life in the food which was supposed to nourish us. I find it quite absurd that I see more fine and modernized kitchens than ever before, but at the same time it becomes more and more normal to buy precooked meals, with poor oils, sugars, preservatives, artificial aromas, and colorants. How can we even pretend to imagine that foods of such poor quality can provide the body with the nutrients it amicably asks for. Instead the body has to resort to different diseases, such as diabetes, cancer, dementia, heart disease, osteoporosis etc. It is necessary to have proper dietary habits, but don’t stress about it! Stress is very bad if you want to keep your telomeres healthy. Make sure that you eat sufficient amounts of omega-3 fats. That means eating plenty of fatty fish such as wild salmon. Studies have shown that the telomeres aren’t shortened as fast in people with high levels of omega-3 oils. Eat plenty of green-leafed vegetables such as spinach, broccoli, avocado. You could also make different kind of berries a stable part of your diet, such as mulberries, acai berries, raisins, grapes, and red grapefruit. You should also remember fruits such as apple, kiwi, mango, papaya, and pineapple. You want to generally eat more of a plant-based diet, which is rich in antioxidants. Avoid eating too much meat. If at all possible, make sure that the meat is from animals who have had great lives and walked on grass. Lets lenses be a part of your daily diet. Drink plenty of green tea. It is best if you make your own tea and avoid the premade one in bottles. Make sure you get plenty of nuts, almonds, and seeds.

Dietary supplements
It has been shown that a long string of supplements can prevent a premature shortening of the telomeres. As I always say, you have to start with a base of good vitamins and minerals to keep the body in balance.

  • Make sure that you get a vitamin-B supplement, which has all the different vitamin-Bs in high doses. It has been shown that vitamin-B has a positive effect and can help lengthen your telomeres.
  • Additionally, you could take an extra supplement of B12, either as droplets or in spray form. You could also combine the consumption of B12 with folic acid. They are mixed in multiple products.
  • Take vitamin-C, between 1000 – 3000 mg daily. Vitamin-C prevents loss of telomeres, and it also increases the activity of telomerases.
  • It is best to take vitamin-E with different natural tocopherols, between 40 – 400 mg daily.
  • Zinc should be taken in the evening, in doses of around 20 – 50 mg daily.
  • Magnesium in an easily absorbable form, should be taken in the dosage of 400 – 800 mg daily.
  • If you don’t get plenty of sunshine, then remember vitamin-D. If you want vitamin-D naturally, then make sure you get 15 minutes of sun on all your body, 3 -5 times weekly.
  • The amino acid acetyl L-carnitine is both a brain booster and can help active telomerase, which will benefit your telomeres.
  • If you are a vegetarian, or you eat very small amounts of meat, then it might be a good idea to supplement with L-carnosine, which help you maintain healthy telomeres, and repair damaged tissue and remove toxins. Take between 400 – 600 mg twice daily, if you don’t eat meat at all.
  • L-arginine activates the telomerase. Take 500 – 1000 mg daily.
  • Milk thistle, which we normally use to clean our liver, have been shown to have a positive effect on the telomerase activity.
  • The same is true for Gingko Biloba, which is normally used as a brain booster. I recommend that you do a 6-week cure, and then stop for the following 6 weeks.
  • Astragalus, that has been used for thousands of years to strengthen the body, the immune system, and the heart circulation, has been shown to have a fantastic ability to boost telomerase production, to the benefit of the telomeres.

Tips
It has been seen, according to many different studies, that the telomeres have a great importance in the aging process, and they are heavily effected and shorten much faster when we are stressed. Chronic stress degrades the telomeres and as an effect of that, promotes increased aging.
It is therefore of the utmost importance to reduce your stress levels. I think we all cherish life and that we should take stress seriously and work ourselves out of it, by for instance throwing yourself into some healthy diversions, or reduce your work pace or whatever is causing your stress. You might consider seeking professional help, that could give you some tools to better handle your stress, maybe just through some important keywords.
I would like to pin point that I’m sure that living a long life is not only about lengthening your telomeres. I recently read an article about a woman who was roughly 120 years old. She was on the front page of the news papers and were asked to explain why she had such a good health. Without hesitation she answered that it was love. Love for her husband, children, grandchildren, great grandchildren, and other family.
Every day, all day, every single moment we make a choice about how we fill our lives. We choose through life, through the words we speak, the food we eat, through our actions, and those exchanges we have with the outside world and the people around us and the large wonderful world as a whole.
Thus this is reflected in our vitality. If we want to improve it, then it takes true bravery, fearlessness, and a strong self-discipline, which must never become a stress factor…