Healthy Brain

Top Tips for a Healthy Brain

The brain is a vital organ in the body that is responsible for the way we think, feel and act. Brain health is essential for overall wellbeing and cognitive function. In this article we will discuss the top tips for a healthy brain, including lifestyle changes, diet and exercise.

Getting Enough Sleep for a Healthy Brain

Sleep plays a crucial role in maintaining optimal brain function. During sleep, the brain performs several essential tasks, including consolidating memories, processing information and repairing cellular damage. Studies have shown that sleep is essential for brain plasticity, the brain’s ability to change and adapt over time. By helping the brain to consolidate and retain information, sleep is also essential for learning and memory. In addition, sleep plays a crucial role in the regulation of emotions and in decision making, both of which are essential for a healthy brain.

How much sleep do we need?

Several factors, including age, lifestyle and general health, can affect the amount of sleep an individual needs. However, to maintain optimal health and brain function, most adults need between seven and nine hours of sleep per night. Children and teenagers, on the other hand, need more sleep, with babies needing up to 16 hours of sleep a night. It is important to prioritise sleeping and make sure you get enough every night.

Healthy Brain

Eat a Balanced Diet

Because the brain needs nutrients to function properly, diet is important for brain health. The brain is made up of cells that need energy to perform their functions. This energy comes from the food we eat. In addition, certain nutrients have been shown to have a positive effect on the function of the brain and its cognitive abilities.

Eating an unhealthy diet can be detrimental to brain health. It may cause cognitive deterioration, memory problems and an increased risk of neurological diseases like Alzheimer’s. Sugar and processed foods are associated with inflammatory conditions and impaired cognition. Limiting these foods in your diet can help improve brain health.

Nutrients That Are Important for a Healthy Brain

Omega-3 fatty acids

Omega-3 fatty acids are important for healthy brain because they help build cell membranes in the brain. It may also reduce the risk of neurological diseases like Alzheimer’s disease.


Antioxidants are important for brain health because they help protect the brain from oxidative stress. Oxidative stress can damage brain cells and has been linked to neurological disorders such as Parkinson’s disease.

B Vitamins

B vitamins are important for healthy brain because they help regulate brain function. They have been shown to have a positive effect on cognition.

Exercise on a Regular Basis

Exercising is proven as one of the most effective ways of improving our physical health, yet the benefits go much further than this. In recent years, numerous studies have shown that exercise can also have a positive impact on our brain health.

There are several ways in which exercise can have a positive effect on our brain:

  1. Increases blood flow and oxygen to the brain
  2. Promotes the growth of new brain cells
  3. Improves mood and reduces stress
  4. Improves memory and learning
  5. Reduces the risk of cognitive decline
How Much Exercise is Necessary?

So, how much exercise do we need to get the benefits of a healthy brain? The good news is that even a small amount of exercise can have a positive impact on our brain health.

Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, according to the Centers for Disease Control and Prevention (CDC). This can be broken down into shorter, 10-minute bouts of exercise throughout the day.

Mind Games for a Healthy Brain

Keep Your Brain Active

Mental stimulation is any activity that challenges the brain and requires mental effort. These activities can be as simple as solving a puzzle, learning a new skill, or engaging in a stimulating conversation. In order to maintain brain health and improve cognitive abilities, mental stimulation is important.

Mental stimulation plays a crucial role in brain development, especially in early childhood. Children who receive sufficient mental stimulation are more likely to have better cognitive skills, including memory, attention and language skills.

Various Types of Mental Stimulation
  • Socialising: Engaging in social activities can help stimulate the brain and improve cognitive skills, such as group discussions, debates or book clubs.
  • Mind games and puzzles: Solving puzzles or playing mind games such as Sudoku or crosswords can help improve memory and cognitive skills.
  • Reading: Vocabulary, memory and attention skills can be improved by reading books or articles.

Managing Stress

Stress is a natural response to any situation that challenges our ability to cope. They may have many physical, emotional or environmental causes, including work stress, financial difficulties, relationship problems or illness. Stress has many different physical manifestations, including headache, tiredness and muscle stiffness, and emotional manifestations, including irritability, anxiety and depression.

When we experience stress, our brain releases a hormone called cortisol. Cortisol is needed to regulate our body’s stress response. However, too much cortisol can be harmful to the brain. Chronic stress can lead to prolonged activation of the stress response system, which can damage the hippocampus – a region of the brain that plays a crucial role in memory and learning.

Stress can have a significant impact on memory and learning. Chronic stress can impair our ability to consolidate new memories, which can lead to forgetfulness and difficulty learning new information. Stress can also interfere with memory retrieval, making it difficult to recall information that has already been learned.

Stress is a natural part of life and it is not something that we can completely eliminate from our lives. But you can learn how to manage and reduce stress to keep yourself healthy and happy.


Making lifestyle changes for a healthier brain can seem overwhelming, but small changes can have a big impact. By incorporating these habits into your daily routine, you can improve brain function, reduce the risk of cognitive decline and promote overall mental well-being. Remember to eat healthy, limit alcohol consumption, quit smoking, challenge your brain, stay socially active, get enough sleep, manage stress, practice mindfulness, incorporate physical activity into your daily routine and stay hydrated. When you take care of your brain, you also take care of your overall health and well-being.

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Saliva in the Mouth While Sleeping

Saliva in the Mouth While Sleeping: Causes, Symptoms, and Remedies

Saliva is an essential fluid that helps keep our mouth moist and protects our teeth and gums from bacteria. It contains important enzymes and proteins that aid in digestion and protect the teeth and gums. Our bodies produce enough saliva to keep our mouths moist while we are awake. However, when we sleep, our body reduces saliva production. This can lead to a condition called xerostomia, commonly known as dry mouth. Some people may also produce excessive saliva, which can cause their mouth to become moistened while sleeping. In this article, we will explore the causes of excessive saliva in the mouth while sleeping and ways to prevent it.

Causes of Saliva in the Mouth While Sleeping

Excessive saliva in the mouth while sleeping, also known as drooling, can be caused by a variety of factors. These include:

  • Sleeping position: Sleeping on your side or on your stomach can cause saliva to collect in your mouth, which can lead to drooling.
  • Medication: Certain medications, such as those used to treat allergies or depression, can increase saliva production.
  • GERD: Gastroesophageal reflux disease (GERD) can cause stomach acid to back up into the throat, leading to an increase in saliva production.
  • Breathing through the mouth: Breathing through the mouth during sleep can cause the mouth to dry out, leading to an increase in saliva production.
  • Pregnancy: Some women may experience an increase in the production of saliva during pregnancy.
  • Neurological conditions: Certain neurological conditions, such as Parkinson’s disease or ALS, can cause an increase in saliva production.

Symptoms of Saliva in the Mouth While Sleeping

The symptoms of saliva in the mouth while you are sleeping may include the following:

  • Waking up with a wet pillow or bedding due to excessive drooling
  • A constant need to swallow during sleep
  • Bad breath
  • Sore throat or hoarseness
  • Sleep disturbance

Remedies for Saliva in the Mouth While Sleeping

If you are experiencing excessive salivation during sleep, there are several things you can try:

  1. Improve your sleeping position: You can reduce the amount of saliva in your mouth by elevating your head while you sleep. Use a wedge pillow to elevate your head and upper body during sleep.
  2. Use a humidifier: A humidifier can add moisture to the air, reducing dry mouth and excessive salivation.
  3. Chewing gum or sucking on hard candy: Chewing gum or sucking on hard candy can stimulate the production of saliva, which can help to reduce the build-up of saliva in the mouth.
  4. Practice good oral hygiene: Brush and floss regularly. This will help reduce the build-up of bacteria and bad breath.
  5. Stay hydrated: Drinking plenty of water can help keep your mouth moist and reduce excessive saliva production.

Excessive salivation may be a symptom of an underlying medical condition. It is important to see a doctor if you regularly experience excessive salivation or drooling. Your doctor can help determine the underlying cause and recommend appropriate treatment.

Saliva in the Mouth While Sleeping

Saliva from Baby’s Mouth While Sleeping

Saliva from a baby’s mouth during sleep is the excess drool that can accumulate on the baby’s face or pillow during sleep. It can be a normal occurrence, especially during teething. However, it can also indicate an underlying health condition or discomfort, such as an allergy or infection.

Although saliva from a baby’s mouth during sleep is usually harmless, there are some risks associated with it, such as:

  • Skin irritation: Excess drool can cause skin irritation and rashes on the baby’s face or neck.
  • Choking: If baby sleeps on stomach, excess drool may increase risk of choking.
  • Sleep disturbance: If the baby feels uncomfortable because of the excessive drooling, it can cause frequent waking during the night, which can lead to sleep problems for both the baby and the mother.


Excessive saliva in the mouth while you sleep can be uncomfortable and annoying. However, it is usually nothing to worry about. Changing your sleeping position, practicing good oral hygiene and staying hydrated can help prevent excessive salivation. If you are experiencing excessive salivation or drooling on a regular basis, it is important to see a doctor for an evaluation to determine the underlying cause and recommend appropriate treatment.

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Zinc For Hair Loss

Zinc for Hair Loss – Best Treatment

We all want our hair to be healthy, shiny and full. But the reality is often different. So what happens when your hair is suddenly dry and brittle, or when it even starts to fall out? Many people use nutritional supplements. Zinc, in particular, promises to work wonders. In this article, we look at zinc for hair loss. We explain the causes of hair loss and how to recognise zinc deficiency.

What is zinc

Zinc is one of the most important minerals for healthy hair. It plays a crucial role in the metabolic processes needed to grow and maintain strong hair. Zinc is also essential for the building and structuring of our hair, so it’s no surprise that zinc deficiency can be the cause of hair loss. Fortunately, zinc supplementation can be an effective treatment for hair loss. It helps to rebalance the body and promote a healthy scalp.  The human body contains a very small amount of zinc, about 2-3 grams. Because the body cannot produce and only stores small amounts of zinc, it must be obtained from food.

Why does your hair need zinc and how does it work for you?

Hair has a considerable need for zinc. Without zinc, cell division cannot occur and hair cannot grow. Zinc is mainly involved in the formation of collagen, which helps to anchor the hair to the skin. It also plays an important role in the overall structure of the hair.

  • Zinc is involved in the formation of keratin: Keratin is the most important component of hair. It is this protein that makes the hair elastic and gives it strength.
  • Zinc promotes healthy growth of the hair: Energy metabolism is activated. This keeps the scalp healthy and hair growing faster by improving the supply of nutrients to the hair root cells.
  • Zinc is involved in the metabolism of the amino acid cystine: Cystine is an important building block for hair and its structural strength.
  • Zinc protects against inflammation at the root of the hair: it neutralises free radicals and calms overreacting immune systems.
  • Zinc regulates the sebaceous glands: it prevents excessive sebum production, which is responsible for pimples, acne and inflammation.

A regular supply of zinc is essential for healthy hair. This can be done through zinc-containing foods or dietary supplements. A hair analysis will show if there is enough zinc in the hair structure.

If there is a deficiency, it should be corrected as soon as possible. Timely action can prevent greying and hair loss. Only if the hair is supplied with all the necessary substances can it remain strong and healthy for as long as possible.

Zinc For Hair Loss

What are the signs of zinc deficiency?

Because zinc has many functions in the body, a zinc deficiency can manifest itself through many different symptoms. It is very important for metabolic processes that we get enough vitamins, trace elements and minerals.

The symptoms can be divided into physical and mental symptoms.

The following physical symptoms are indicative of zinc deficiency:

  • Dull and brittle hair.
  • Dry and itchy scalp
  • Increased dandruff
  • Hair loss
  • Early greying
  • Weakened immune system

The main mental and emotional symptoms of zinc deficiency are:

  • Feeling tired
  • Listlessness
  • Difficulty concentrating
  • Low motivation
  • Zinc deficiency can also trigger depression and worsen an existing depression.

You can find out if you have a zinc deficiency by having a blood test done by your doctor. On the other hand, you can take a zinc supplement and see for yourself how your symptoms develop. After four weeks, symptoms usually improve.

An unhealthy diet and eating junk food can lead to zinc deficiency. However, there are also some foods that can adversely affect zinc absorption. These include soft drinks, coffee and cola. The calcium in milk also inhibits the absorption of zinc.

If you take iron tablets, these can also cause zinc deficiency. In this case, you should see a doctor.

As you can see, zinc is very important for your body. Make sure that you are getting enough of it.

Which zinc is best for immune system?

The best form of zinc for the immune system is the one that is easily absorbed and utilised by the body. The most commonly recommended forms of zinc for immune support include zinc gluconate, zinc acetate and zinc citrate. It is also important to note that too much zinc can be harmful.

Zinc For Hair Loss

What types of hair loss can be helped by taking zinc?

Zinc supplementation can be helpful in the treatment of certain types of hair loss. If too many hairs get caught in the brush when you comb your hair in the morning, this is a sign that you have a zinc deficiency. This is called diffuse alopecia, and the hair loss is evenly distributed over the entire head.

A link between zinc deficiency and hair loss has been confirmed for circular hair loss in particular. This is an autoimmune disease in which round, bald patches appear on the head or in the beard. The bald patches become larger and more pronounced the greater the zinc deficiency. Zinc soothes the scalp and protects the hair root from inflammation caused by the immune system. Some researchers believe that zinc tablets can help with circular hair loss.


Taking zinc can help with hair loss caused by zinc deficiency. It depends on the right dose and how long you take it. Many studies have also shown that zinc is effective for circular hair loss. It supports the production of collagen and keratin. It also protects the hair root from inflammation, which can lead to hair loss.

Zinc Hydrolizine is particularly effective due to its high bioavailability. It promotes nutrient delivery to hair root cells and can fight harmful free radicals. Zinc, combined with a balanced diet, proper hair care and stress reduction, can stop hair loss and promote hair growth. You can also read our other article about hair loss after pregnancy.

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Hair Loss After Pregnancy

What to Do About Hair Loss After Pregnancy

After pregnancy, your hair falls out? This can be very worrying. But the good news is: the problem of hair loss will pass. Hair loss after pregnancy is normal. In this article, you will learn what hair loss after pregnancy is all about and what you can do about it.

Is hair loss after pregnancy normal?

Yes, it is absolutely normal. As with so many changes in the female body, sex hormones play a big role in hair loss. In the period between fertilisation and birth, oestrogen levels rise sharply. It gives most women, among other things, a particularly clear, beautiful complexion, strong nails and shiny, full hair. This is because oestrogen slows down the natural process of hair growth and loss, the hair cycle. More precisely, the hair stays longer in the growth phase.

Hair Loss After Pregnancy

Does hair loss after pregnancy grow back?

Pregnancy can cause many changes in a woman’s body, including hair loss. For some women, pregnancy-related hair loss can be temporary and the hair will grow back after the baby is born. For others, however, it may take longer for the hair to grow back. Fortunately, there are several ways to speed up healthy hair growth after pregnancy. These include eating a balanced diet rich in vitamins and minerals, using special shampoos and taking supplements if necessary. With these tips, many women can look forward to regaining their pre-pregnancy hair volume in no time.

How long does hair loss last after pregnancy?

In most cases, hormone levels normalise after three to six months, and the hair life cycle returns to normal. In some cases, it can take up to a year for hair loss to disappear after pregnancy and hormone changes.

Hair Loss After Pregnancy

What to do against hair loss after pregnancy?

Unfortunately, there is not much you can do about hair loss. After pregnancy and birth, your body needs rest and time to regenerate. The exertions of childbirth, lack of sleep, stress and malnutrition can increase hair loss. Therefore, take the following advice to heart:

  • Allow your body to rest.
  • Eat a healthy and balanced diet.
  • Use gentle shampoos to protect your hair and scalp.
  • If you have longer hair, wear it loose. A plait or ponytail increases mechanical irritation and makes it easier to fall out.
  • A scalp massage stimulates the blood circulation in the scalp.
  • Avoid stress and situations that make you feel uncomfortable. 
  • Use good combs and brushes that do not roughen the horny layer.
  • Avoid hairstyles that are tied too tightly and pull on the scalp. They can increase hair loss or cause inflammation of the hair follicles, which can cause hair loss.

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How get rid of it

Bad Breath: How to Get Rid of It

In medical terminology, two terms are used for bad breath: “Foeter ex ore” and “Halitosis”. They are often used synonymously. Bad breath is a big problem for many people and in many ways an uncomfortable taboo subject. Although bad breath rarely indicates a serious health problem, it is extremely unpleasant for those affected. For many of those affected, this is initially incomprehensible, as they often do not even notice the bad smell. Bad breath is usually caused by insufficient oral hygiene. Then the bacteria responsible for the bad breath multiply. Read here how to get rid of it.

Causes of bad breath

Bad breath usually comes directly from the mouth or throat. Only rarely can the stomach or oesophagus be the cause of bad breath. The most common cause is irregular brushing of the teeth. An unpleasant-smelling, shameful plaque forms. Dozens of bacteria from food residues, dead cells and blood accumulate in the mouth, which is unhealthy for dental hygiene. They adhere to teeth, gum pockets and defective fillings. Bacteria also settle on our tongue. Among other things, these microorganisms excrete sulphur compounds in our mouths that are unpleasant to the human nose. Bad breath can also be caused by low saliva flow. This happens, for example, when we sleep or talk too much, smoke or drink very little. Generally, unpleasant odours coming from the mouth occur after eating. The main causes are also: smoking, alcohol, garlic or onions.
However, if the bad breath lasts longer, you should see a doctor, because then there may be invisible diseases or inflammations. This could be caries or tonsillitis, for example. But the sinuses can also be affected. Diabetes, kidney failure and stress can also be the result of bad breath. However, this is a rather rare case. However, you must seek treatment immediately.
You can use a cotton swab to test if you have bad breath. Hold the cotton swab near your throat, scrape off some of the tongue coatings and take a sample of the smell. However, as you are already used to your breath, you may not notice the unpleasant smell. If you are concerned, you should ask someone you trust about your bad breath.

How to get rid of it

How to get rid of it

  • Tip 1: Regular brushing is of course the most important prerequisite for fresh breath. Electric toothbrushes achieve better results than normal toothbrushes. You should also floss your interdental spaces once a day. Mouthwashes can also help.
  • Tip 2: Not only your teeth but also your tongue should be cleaned regularly. Some toothbrushes have rubber elevations at the back of the brush head that makes it easier to clean the tongue. There are also special tongue brushes. Don’t be afraid to use toothpaste to clean your tongue.
  • Tip 3: Drinking plenty of fluids is very important. Water or tea is best, especially black tea. This promotes fresh breath. The polyphenols in tea can inhibit the growth of specific bacteria that cause bad breath.

How to get rid of it with naturally

  • Tip 1: Herbs are an old household trick against bad breath. The essential oils of parsley suppress annoying odours for a short time. If you chew on parsley, peppermint or sage for about ten minutes, your breath will become fresh again relatively quickly.
  • Tip 2: Chewing ginger, fennel seeds, coffee beans, cloves or juniper berries also inhibits bad-smelling breath. That’s why peppermint and fennel tea are also good for bad breath.
  • Tip 3: Chlorophyll binds bad odours and is available as lozenges in pharmacies.
  • Tip 4: Natural yoghurt is said to dispel unpleasant odours. The yoghurt should not contain sugar and should not be sweetened.

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Cucumber Diet

How Does the Cucumber Diet Work?

Cucumber is not only a super beauty weapon for a natural glow and fresh skin: the versatile vegetable can also help you lose weight. Cucumbers are the lowest calorie food and are healthy for the pancreas, support digestion. They are also rich in minerals, vitamins, enzymes and trace elements. In this article, we reveal how the cucumber diet works.

Is the cucumber diet healthy?

In addition to helping to lose weight, cucumber also helps many ailments such as joint pain and rheumatism. Due to its high water content, cucumber also fights constipation, calms the heart and strengthens connective tissue. 100 g of cucumber is only 14 cal in total. Therefore, the cucumber is a real slimming aid and can be eaten in large quantities during diets without a guilty conscience.

Cucumbers are good for our health and are especially refreshing in summer. Their high water content keeps the body hydrated. Cucumbers are rich in good nutrients and antioxidants that can help treat and even prevent some diseases. For all these reasons, we can conclude that the cucumber diet is healthy.

Cucumber Juice

What makes the cucumber so valuable?

But why is the cucumber considered such a wonder weapon? There are several reasons:

  • It contains a lot of bitter substances. These stimulate fat burning and the liver and curb the desire for sweets.
  • Thanks to the tartaric acid contained in the cucumber, the body cannot store carbohydrates as fat but can convert them directly into energy.
  • The enzymes contained in the cucumber kill bad bacteria in your intestines.
  • Potassium and magnesium as alkaline minerals balance out, and the body now no longer has to store excess acids in the fat cells.
    The cucumber consists of 95 percent water. This means that many active ingredients are supplied to the body in an optimally diluted form.
  • The cucumber has only 14 kcal per 100 g.
    Thanks to the fiber, digestion is promoted and the metabolism is relieved.
  • As you can see, this vegetable can do a lot! However, you should not rely exclusively on cucumbers – because so-called mono-diets can lead to dangerous deficiency symptoms and health risks!

Cucumber Diet

How the cucumber diet works

Unlike many other diets that quickly become monotonous, the cucumber diet has several variants to choose from. It is advisable to combine them. This provides variety on the table and helps to persevere with the weight loss variant. Cucumbers contain many valuable ingredients – so it’s worth integrating them into your daily diet! However, a mono diet in which only cucumbers are eaten is less advisable. If you return to your old eating habits afterwards, you will quickly put on the unloved kilos again.

Method 1: Incorporate as much cucumber as possible into your meals. Alternatively, you can replace one meal a day with a recipe that includes cucumber.

Method 2: Have a piece of cucumber before each normal meal, this will fill your stomach and make you feel fuller faster.

Method 3: Squeeze the cucumber and drink it as cucumber juice every morning. At lunch and dinner, combine the cucumber juice with cucumber salad (with little oil or yoghurt). Combine it as a side dish with all kinds of food, you will feel full faster and eat less.

Methods can be combined

Just try out which method suits you best to integrate cucumbers into your diet. You can also combine the different variants or change them daily. The only important thing is that you don’t just eat cucumbers. Even though vegetable contains many important nutrients, a diet that is too one-sided always carries the risk of deficiency symptoms.

However, the cucumber diet is a healthy weight-loss method that does not make you hungry and keeps you full.

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Black CUmin Oil

Black Cumin Oil Is So Healthy: Application, Tips, Effect and Recipes

Black cumin oil is a real secret tip from naturopathy and can have many positive effects on your health. As part of a healthy, balanced diet, it can have anti-inflammatory and blood pressure-lowering effects. In this article, learn how black cumin oil strengthens the immune system and your health and how you can use it.

What is black cumin oil?

As the name suggests, black cumin oil is extracted from the seeds of the black cumin plant, botanically called “Nigella sativa”. Black cumin has been cultivated for thousands of years in the West Asian region (Turkey, Iraq) and is valued as a spice and medicinal plant. Found Papyrus Scrolls prove that even the ancient Egyptians called black cumin oil “the gold of the pharaohs”. A bottle of it was even found in the tomb of Pharaoh Tutankhamun.

Black Cumin Seeds

How to make black cumin oil

Two different types of oil can be obtained from black cumin: a normal edible oil and essential oil. To produce the edible oil, the seeds of the black cumin plant are first dried and then cold-pressed. This preserves the ingredients better. The essential oil is extracted through a special evaporation process. Up to 60 kilograms of black cumin seeds are needed for one litre.

Theoretically, you could also make the whole thing yourself: To do this, put about 500 grams of black cumin seeds together with one litre of olive oil in a preserving jar and leave the whole thing in a warm place for about three weeks. Then filter out the seeds again. However, the ingredients of the self-made variant cannot be compared with those of mechanically cold-pressed oil.

Black cumin oil contains important nutrients

Black cumin oil consists of 60 percent polyunsaturated fatty acids, followed by 20 to 25 percent monounsaturated fatty acids. The highest proportion is oleic acid, linoleic acid and saponins (they belong to the secondary plant substances). It also contains essential oils and essential amino acids such as L-phenylalanine and L-tyrosine. These in turn are basic building blocks of the messenger substances adrenaline, noradrenaline and dopamine. In addition to the minerals biotin, selenium and magnesium, black cumin oil also contains various vitamins – such as provitamin A, various B vitamins, as well as vitamin C and vitamin E.

Black Cumin Oil

What is black cumin oil good for?

Black cumin oil is said to have innumerable health effects in the most diverse areas. In naturopathy it is used in particular for the following complaints:

  • Allergies
  • Asthma
  • Diabetes
  • High blood pressure
  • Digestive problems
  • Rheumatoid arthritis
  • Alleviation of the side effects of chemotherapy
  • Skin diseases such as acne or neurodermatitis

Black cumin is also said to strengthen the immune system and have an anti-inflammatory effect.

Intake, use and dosage

The uses of black cumin oil are manifold. It can be used both internally and externally. Since the oil tastes and smells very intense, it is rather difficult to integrate it into daily nutrition. Therefore, it is usually taken as a supplement and is also available in capsule form. Regarding dosage, it also recommends: “Studies have applied up to five milliliters of oil (equivalent to half a tablespoon to a tablespoon) or three grams of seeds.” However, experts say that the additional calories taken should not be ignored. For external use, for example against acne, the oil can be applied undiluted to the affected skin areas. However, if you suffer from neurodermatitis, you should dilute it with carrier oil. Argan oil, for example, is suitable for this.

Can side effects occur?

In principle, side effects rarely occur when using or taking black cumin oil. Studies have reported that occasionally itching or nausea may occur. Another study also mentions a slight drop in blood sugar levels. Only rarely have allergic skin reactions occurred. According to experts, a contact allergy cannot be ruled out in the case of local application. They also advise against taking black seed oil on an empty stomach, as it can irritate the stomach lining. Another reported side effect is increased belching.

In general, experts recommend stopping treatment with black seed oil immediately if there are signs of side effects. Pregnant women should also refrain from taking it in concentrated form to be on the safe side, as a labour-inducing effect cannot be ruled out.

You can check out our other useful articles about health here.

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Aloe Vera Juice

What Aloe Vera Juice Is Good For

It is undeniable that aloe vera has a wonderfully cooling and truly refreshing effect on the skin. But why should you use the plant’s gel only for external application? Treat yourself to a glass of tangy, fruity aloe vera juice and get your digestion and immune system going. What freshly squeezed aloe vera juice is all about and what health effects the juice can have, we reveal in this article.

Aloe Vera Juice

How to make the aloe vera juice

The gel of aloe vera works wonders when applied to the skin. The cooling effect and the anti-inflammatory effect have already made many sunburns heal faster. But it’s no secret that our skin is generally happy about the rich vitamins and nutrients contained in the gel. But aloe vera is not only suitable for applying to irritated skin, you can also drink juice from the fresh gel.

Meanwhile, many manufacturers sell freshly squeezed aloe vera juice even in conventional supermarkets. For the production, the leaves of aloe vera are thoroughly peeled. The greenish-yellow layer under the bark is also removed to get rid of unhealthy leaf substances. The gel is then cold pressed in mechanical processes and bottled – ready is the pure juice. However, the juices are also available as mixed juices, where aloe vera is blended with others, usually citrus juices. Aloe vera juice is rich in important nutrients, such as:

  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Iron
  • Potassium
  • Magnesium
  • Sodium

Aloe Vera Juice

These health effects can have aloe vera juice

May stimulate digestion

When cold-pressing aloe vera juice from the fruit gel, it is impossible to avoid the transfer of some components from the marginal layers between the pulp and the leaf bark into the juice. Why is this important? There are many anthraquinones in the leaf rinds and the juice between the gel and the rind. These natural plant compounds have a laxative effect. Components of aloe vera have already been successfully used in preparations against constipation. But don’t worry, although some anthraquinones pass into the juice during juice production, it does not have a laxative effect. Rather, the juice is said to have a digestive effect. Sometimes the small amounts of anthraquinones seem to stimulate digestion.

It can help plump up the skin

The gel of the aloe vera plant, which is so wonderfully cooling, can soothe irritation and have an anti-inflammatory effect when applied to the skin. But can the skin also benefit when we drink tart, fruity juice? According to some small studies, yes! Researchers found in a 2020 study that skin’s protective function, elasticity and moisture content improved in volunteers and subjects who consumed 40 micrograms of aloe sterols daily over 12 weeks. Sterols belong to the group of membrane lipids. In other words, they are vegetable fats that are used to build cells. Taken orally, the sterols from aloe vera juice appear to have a positive effect on the collagen content of the skin.

Protection through antioxidants

Antioxidants are natural substances that can inhibit the harmful effects of free radicals. With the help of antioxidants, which also include vitamins, highly reactive and aggressive free oxygen compounds, which are formed as by-products of metabolic processes in our body, can be rendered harmless. Free radicals cause cell damage through oxidation. The good news is that aloe vera juice is enormously rich in antioxidant substances. First and foremost, the super substance vitamin C, which strengthens our immune system and can protect the cells of our body from oxidation. In addition, aloe vera juice also contains cell-protecting vitamin E and vitamin A. The latter is enormously important for the health of our skin cells and hair. By the way, many studies have proven that aloe vera is very effective as an anti-inflammatory agent and supports the fat metabolism of the body.

Can soothe the gums

Those who frequently suffer from gingivitis, aphthae or other inflammations of the oral mucosa can sometimes accelerate healing with aloe vera juice. The anti-inflammatory components of the fresh and cooling juice support the regeneration of the mucous membranes. The mild antibacterial effect also prevents the proliferation of bacteria that irritate weakened gums and oral mucosa. So the next time you have discomfort, feel free to take a few sips of the refreshingly tart juice.

You can check out our other useful articles about health here.

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Head Lice

Head Lice: How to Recognise an Infestation and Treat It

If your scalp suddenly itches excessively, an infestation of head lice may be the cause. To feed on our blood, the tiny parasites nest in our hair. Read this article to find out which signs indicate an infestation of head lice and how you can treat it effectively.

What are head lice?

Head lice are widespread in any country, and children between the ages of three and twelve, in particular, are often infected due to close physical contact. Outbreaks occur mainly in schools, mainly between late summer and early autumn. But they can also be found in adults who have close contact with children. Head lice are not transmitted via objects or pets such as dogs and cats.

They are small, wingless insects that are usually only 2 to 3 millimetres in size. Since head lice feed on blood, they bite our scalp and cause an unpleasant itch.

An infestation of head lice should generally not be taken as a sign of poor hygiene. The nits nest in both dirty and clean hair. The length of the hair is also irrelevant and does not influence on the risk of infection. However, head lice are more difficult to detect in thick, curly hair.

Head Lice

Signs of head lice

The following symptoms show how an infestation with head lice manifests itself:

  • Severe itching, which increases especially at night. This is because head lice are nocturnal.
  • The feeling that something is moving in the hair.
  • Bites and puncture marks on the scalp.
  • The eggs – also called nits – of head lice stick firmly to the scalp, usually in warmer places like behind the ears or on the back of the neck. The nits are easily confused with dandruff. Unlike dandruff, however, they are not so easy to remove from the hair.

Head lice treatment

Simply washing your hair is not enough to remove lice from your head. To effectively remove the lice from the hair, you should get a special lice comb, which is available in pharmacies or drugstores. Wet the hair and carefully comb through each section from the roots to the tips. After each strand, you should wipe the comb with a clean kitchen towel. When you have combed through the entire head, you should rinse the comb thoroughly under hot water.

In addition to the treatment with the lice comb, you should apply a special lice remedy with dimethicone, a silicone oil. This agent coats the lice and their eggs with a thick layer of oil and suffocates them. Dimethicone contains no poison – it is used in many cosmetic products and food production. You should repeat the treatment after about 7 to 10 days, as some lice may survive the first treatment.

By the way: The use of insecticides is not recommended, as the aphids have built up resistance to the active substances in the meantime.

Hair Lice

Combating head lice: What else you should consider

In addition to direct treatment of the infested scalp, you should also take other accompanying measures:

  • Family members should also be thoroughly checked for head lice and treated if necessary.
  • Wash used bed linen and worn clothing such as pyjamas and towels at least 60 degrees.
  • Clothing as well as items such as cuddly toys that cannot be washed hot should be kept in a sealed plastic bag for three days. Alternatively, you can put them in the freezer for two days.
  • Clean used brushes and hair clips with hot water and soap and do not use them for a few days.
  • Upholstered furniture such as sofas and armchairs should be thoroughly vacuumed.

Head lice prevention: The best tips

To prevent the transmission of head lice, you should avoid close body contact as much as possible. Since lice cannot jump or fly, they travel from one head of hair to the next. Sharing brushes and headgear can also transmit lice. Since especially children are affected by a lice infestation and therefore outbreaks occur again and again in day-care centres and schools, a regular check of the head of hair with a lice comb can also be useful as a preventive measure.

You can check out our other useful articles about health here.

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Vitamin B

These Foods Are the Best Sources of Vitamin B

Vitamin B is a group of water-soluble vitamins that have been shown to have a several important health benefits. Vitamins B1, B2, B3, B5, B6, B10, B11 and B12 are generally grouped under the name of group B vitamins. We show you the functions of B vitamins and which foods contain the most vitamin B.

How vitamin B helps us

B vitamins are one of the most important vitamin groups for humans. Our body needs vitamin B for the brain, the nervous system and the muscles, among other things, but also many different metabolic processes as well as strong skin and plump hair. Most B vitamins can be covered by food, e.g. whole grain products. Only vegetarians and vegans need to pay attention to the supply of vitamin B12 (cobalamin), even though vitamin B12 and vitamin B3 can be stored in the body. The other B vitamins are excreted by the body when the daily dose is exceeded.

The best foods with vitamin B

In your daily diet, make sure you have an adequate intake of vitamin B to meet your daily needs. Therefore, reach for these foods more often to meet your needs!

Fruits and vegetables
  • Bananas
  • Avocado
  • Spinach
  • Peas and lentils
  • Kale
  • Broccoli
Whole grains, nuts and seeds
  • Wheat germ
  • Whole grain bread
  • Sunflower seeds
  • Sesame seeds
Meat and fish
  • Mackerel
  • Oysters
  • Veal
  • Beef
  • Chicken
  • Herring

1. Oysters
They are somewhat more expensive, but with around 15 micrograms of vitamin B12 per 100 grams, they are an absolute supplier of vital nutrients. With 7 milligrams of iron, 100 grams of mussels cover half of the recommended daily requirement.

Lamb's lettuce

2. Lamb’s lettuce
It is harvested from October to April and is a surprising vitamin bomb: Lamb’s lettuce contains 145 micrograms of folic acid per 100 grams as well as 380 micrograms of vitamin B3, 250 micrograms of B5 and 200 micrograms of B6.

Tip: Consume quickly after purchase, otherwise precious vitamins are lost.


3. Chicken
It is low in fat, high in protein and contains about 0.1 milligrams of vitamin B1, 0.2 milligrams of vitamin B2 and 0.3 milligrams of vitamin B6. With 23 grams of protein per 100 grams, it saturates for a long time and contributes to muscle maintenance.

Sesame Seeds

4. Sesame seeds
Sesame seeds are very rich in vitamin B, as 100 grams contain 0.79 milligrams of vitamin B6, 0.97 micrograms of folic acid, 0.25 milligrams of vitamin B2 and 1.41 milligrams of vitamin B5. They are very rich in fiber, but also very high in calories due to their high fat content.

Kale Salad

5. Kale
It provides about 1000 micrograms of vitamin B5 and 47 micrograms of folic acid per 100 grams. At the same time, kale has 4.3 grams of protein per 100 grams, which makes it not only a vitamin bomb but also one of the most protein-rich cabbages. It is in season from November to February and is often prepared with Mettenden and Kasseler during the Christmas season.

Turkey Breast

6. Turkey breast
It provides 11.3 mg of vitamin B3 per 100 grams and is also low in fat. Turkey breast also provides 0.11 mg of vitamin B2 and 0.59 mg of vitamin B5 per 100 grams.

Endive Salad

7. Endive salad
It’s delicious, especially in winter, and with 109 micrograms of folic acid per 100 grams, it’s a real homocysteine eater. When the amino acid is present in elevated concentrations in the body, serious illnesses can result. Elevated homocysteine levels are caused by folic acid and vitamin B-12 deficiency, excessive coffee consumption, obesity, nicotine, lack of exercise and excessive alcohol consumption.

Mackerel Fish

8. Mackerel
In 100 grams of fatty sea fish, there are 0.31 milligrams of vitamin B6, 0.43 milligrams of vitamin B2 and 7.3 micrograms of vitamin B12. But also 0.3 to 1.6 grams of omega-3 fatty acids, which keep the cardiovascular system going and weaken chronic inflammation, as well as keep the brain fit.

Veal Fillet

9. Veal
It is very lean and contains 0.56 milligrams of vitamin B6 per 100 grams, as well as 0.26 milligrams of vitamin B2. Tip: White to pale pink meat is usually of inferior quality. This is because the calves are fed milk and straw instead of hay and grass.

Sunflower Seeds

10. Sunflower seeds
Small seeds, big power – they are bursting with vitamin B6: 100 grams contain 1.27 milligrams. They consist of over 90 percent healthy unsaturated fatty acids and contain plenty of the fat-soluble vitamins A and E.


11. Lentils
The protein-rich legumes provide a proud 0.58 milligrams of vitamin B6 and 0.45 milligrams of vitamin B1. 100 grams consist of almost a quarter of protein, which makes them particularly suitable for a vegetarian and vegan diet.

Beef Steak

12. Beef
Even a small steak covers the daily requirement with 5 micrograms of vitamin B12 per 100 grams. Cattle process the mineral cobalt in their rumen into cobalamin (vitamin B12). In addition, 100 grams of lean beef fillet contain 2.3 milligrams of iron and 3.2 milligrams of zinc.


13. Bananas
They contain about 0.36 milligrams of vitamin B6 per 100 grams. Depending on the degree of ripeness, it has a low or high sugar content, which provides energy quickly, especially during sports. The starch of the banana also satiates.

Sources of Vitamin B

14. Soft cheese
Depending on the variety, it is an excellent source of B12 with 3 micrograms of vitamin B12 per 100 grams. It also contains a lot of calcium, which is incorporated into the bones with the help of vitamin D. This stabilizes the bones and protects against osteoporosis. This stabilizes the bones, which protects against osteoporosis.


15. Spinach
With 145 micrograms of folic acid per 100 grams, it makes you really fit and also contains a lot of vitamin C and beta-carotene. You can also use spinach to make healthy shakes.

Herring Salad

16. Herring
This fatty fish provides vital omega-3 fatty acids as well as 8.5 micrograms of vitamin B12 per 100 grams, 5 micrograms of vitamin B5 and 0.45 milligrams of vitamin B6. Herring also contains iodine and selenium, which support thyroid function.

Sources of Vitamin B

17. Avocado
Do not be afraid of the fruit with the highest fat content. It contains 0.27 milligrams of vitamin B6 per 100 grams. And its valuable monounsaturated and polyunsaturated fatty acids help lower cholesterol.

Brussels Sprouts

18. Brussels sprouts
The green florets should be cooked in as little salted water as possible so as not to destroy their valuable folic acid content of 182 micrograms per 100 grams. In addition, Brussels sprouts contain 1.4 milligrams of iron per 100 grams, more than twice as much as 100 grams of chicken breast.


19. Mussels
Not only are they super tasty, but they also contain 14 micrograms of vitamin B12 per 100 grams. They also contain 4.2 grams of iron, which we need for optimal blood formation.


20. Cauliflower

Cauliflower is a highly underrated vegetable. Besides 125 micrograms of folic acid per 100 grams, it contains a lot of vitamin C and minerals. If it has brown spots, it has been stored incorrectly and has already lost vitamins as a result. To make it last longer, simply remove the leaves and place them in the vegetable compartment of the refrigerator. There it will stay fresh for several days.


21. Liver
With 70 to 80 micrograms of vitamin B12 per 100 grams, it is the best B12 supplier of all. It also contains vitamin B5, which is very important for fat metabolism. People with iron deficiency should also regularly turn to the liver (pork), as it contains up to 15 milligrams of iron per 100 grams.

Wheat Germ

22. Wheat germ
They provide 304 micrograms of folic acid per 100 grams – a record! At the same time, by eating sprouts we take in 0.5 milligrams of vitamin B6 and 2 milligrams of vitamin B1, which support the effect of folic acid. Other sprouts, such as bean sprouts, are also a good source of folic acid.


23. Salmon
Salmon is particularly rich in vitamin B3. 100 grams of fish contains 7990 micrograms, which is a good half of the recommended daily intake. In addition, salmon contains the B vitamins B1, B2, B6, B9 and B12. A real vitamin B package for health!


24. Potatoes
Potatoes are not only delicious and versatile but are also full of vitamins in addition to valuable minerals and trace elements. In addition to vitamin C, the tuber contains the B vitamins B1, B2, B3, B5 and B6. Particularly many nutrients are retained when the potato is prepared as jacket potatoes, fried potatoes or in the oven.


25. Mushrooms
Mushrooms are low in calories due to their high water content. Nevertheless, they are rich in vitamins and nutrients. In them, there is especially a lot of vitamin B3 (5200 micrograms per 100 grams), but also a lot of vitamin B5. Vitamins B1, B2 and B6 are present in mushrooms in smaller quantities. If they are prepared gently, many of the vitamins are preserved!

How much vitamin B do I need?

There are a total of eight different B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and vitamin B12 (cobalamin). They all belong to the group of water-soluble vitamins, which is why the body cannot store them – except for vitamin B2 and vitamin B12 – and excretes them in the urine. Therefore, it is important to cover the daily requirement with food or, if necessary, with food supplements.

The daily requirement for women and men is as follows:

Recommended daily requirement of vitamin B

Vitamin B Women Men
B1 1,0 µg 1,1 – 1,3 µg
B2 1,0 – 1,1 mg 1,3 – 1,4 mg
B3 11- 13 mg 14 – 16 mg
B5 6 mg 6 mg
B6 1,4 – 1,6 mg 1,2 mg
B7 30 – 60 µg 30 – 60 µg
B9 300 µg 300 µg
B12 4,0 µg 4,0 µg
Vitamin B1 (thiamine)

Vitamin B1 is an important component in the metabolisation of carbohydrates and has a high influence on the nervous system. For example, it determines how well the muscles react to impulses.

Vitamin B1 deficiency:

Symptoms of a vitamin B1 deficiency can include indigestion and lack of appetite. Tiredness and depressive moods are also indications of an undersupply of vitamin B1.

Vitamin B2 (riboflavin)

Vitamin B2 ensures that the brain is supplied with glucose. It also maintains the respiratory system and protects the red blood cells.

Vitamin B2 deficiency:

A deficiency manifests itself, among other things, in torn corners of the mouth, as well as inflammation of the oral mucosa and inflammatory skin changes. A vitamin B2 deficiency can promote cataracts.

Vitamin B3 (niacin)

Vitamin B3 is involved in numerous metabolic processes in the body, e.g. the production of fatty acids.

Vitamin B3 deficiency:

A deficiency is very rare in our latitudes. However, should it occur, a deficiency manifests itself in loss of appetite and general weakness. A permanent undersupply of niacin can trigger the disease pellagra, which can manifest itself in dermatitis, diarrhoea and dementia.

Vitamin B5 (pantothenic acid)

Vitamin B helps the body convert food into usable energy. It is involved in producing important substances such as long-chain fatty acid, provitamin D, bile acid, cholesterol and certain amino acids. Pantothenic acid has proved particularly useful in skin and hair care. Together with vitamin B7, it ensures full hair and clearer skin.

Vitamin B5 deficiency:

A deficiency only occurs in cases of severe malnutrition and alcohol abuse. It manifests itself as a painful burning and tingling sensation in the feet.

Vitamin B6 (pyridoxine)

Vitamin B6 or pyridoxine helps in the production of serotonin, dopamine, histamine and haemoglobin, the pigment of red blood cells. It also supports fat metabolism and regulates the immune system. Vitamin B6 is also said to be effective for morning sickness and premenstrual syndrome (PMS).

Vitamin B6 deficiency:

Symptoms of vitamin B6 deficiency include acne, inflamed corners of the mouth, fatigue and sensitivity to light.

Vitamin B7 (biotin)

Vitamin B7 is mainly known for its supportive effect on hair growth. It also strengthens finger and toenails, supports energy metabolism, normalises cholesterol levels and blood sugar levels and prevents gestational diabetes.

Vitamin B7 deficiency:

Classic symptoms of a biotin deficiency are hair loss, scaly, red skin rash, cracked corners of the mouth, depression, nausea, weakness and listlessness.

Vitamin B9 (folic acid)

Vitamin B9 affects cell division in the bone marrow and helps in the formation of new blood cells. Folic acid is especially recommended for pregnant women, as a deficiency can lead to malformations of the central nervous system such as open back (spina bifida) in the unborn child.

Vitamin B9 deficiency:

Since the vitamin can only be stored in small amounts by the body, a deficiency is quite common. In pregnant women, a folic acid deficiency can favour premature births. A deficiency can also influence cardiovascular diseases.

Vitamin B12 (cobalamin)

Vitamin B12 – also known as cobalamin – is involved in the development of nerve cells in the spinal cord. It affects many reactions in protein and nucleic acid metabolism and supports the absorption of folic acid into the red blood cells.

Vitamin B12 deficiency:

Symptoms of vitamin B12 deficiency include cell division disorders in the skin and mucous membranes, muscle weakness, fatigue, poor concentration and memory, headaches, migraines, depression, hair loss, allergies and degeneration of the optic nerve. The doctor can recognise a B12 deficiency from your blood values, e.g. from larger amounts of the amino acid homocysteine.

You can check out our other useful articles about health here.

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