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Maintaining a healthy gut and supporting a diverse microbiome involves adopting lifestyle practices that contribute to overall well-being. Here are five important practices to be mindful of for gut health. Image : Pinterest Diverse and Fiber-Rich Diet: Consume a variety of fiber-rich foods, including fruits, vegetables, whole grains, and legumes. Fiber serves as a prebiotic, promoting the growth of beneficial bacteria in the gut. Aim for a colorful and diverse range of plant-based foods to support a flourishing microbiome. Probiotic-Rich Foods and Supplements: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods into your diet. These foods contain live beneficial bacteria that can enhance the diversity and balance of your gut microbiome. In some cases, probiotic supplements may be beneficial, especially after antibiotic use or for specific health conditions. Stay Hydrated: Adequate hydration is essential for overall health, including gut health. Water helps maintain the mucosal lining of the intestines, supports digestion, and facilitates nutrient absorption. Aim to drink plenty of water throughout the day. Manage Stress: Chronic stress can negatively impact gut health by affecting the balance of the gut microbiome and promoting inflammation. Incorporate stress management practices such as mindfulness, meditation, deep breathing exercises, or regular physical activity to support a healthy gut. Limit Processed Foods and Added Sugars: Minimize the intake of highly processed foods, as they may contain additives that can influence the gut microbiota negatively. Additionally, reducing the consumption of added sugars helps maintain a healthy microbial balance in the gut. Focus on whole, nutrient-dense foods for optimal gut health. Problems with gut health can impact not only digestion but also cognitive function. Imbalances in the gut microbiota have been linked to symptoms like brain fog. The gut-brain connection is a bidirectional communication system, and disruptions in gut health can lead to inflammation and changes in neurotransmitter levels, contributing to cognitive difficulties. Prioritizing gut health through the practices mentioned above may positively influence cognitive function and help alleviate symptoms like brain fog. If persistent issues arise, consulting with a healthcare professional is advisable for further evaluation and guidance. BY: HANNAH ANDERSSON

Vitamin C, also known as ascorbic acid, is a crucial micronutrient for our well-being due to its diverse roles in supporting various functions in the body. Here are some key reasons why vitamin C is essential for overall health. Antioxidant Properties: Vitamin C is a potent antioxidant, meaning it helps neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage cells, proteins, and DNA, contributing to aging and various chronic diseases. Antioxidants like vitamin C help protect the body from oxidative stress. Collagen Synthesis: Vitamin C plays a central role in the synthesis of collagen, a key structural protein in connective tissues, skin, blood vessels, and bones. Collagen is essential for wound healing, maintaining skin elasticity, and supporting the integrity of blood vessels and other tissues. Immune System Support: Vitamin C is known for its immune-enhancing properties. It helps stimulate the production and function of white blood cells, including lymphocytes and phagocytes, which play crucial roles in the body's defense against infections. Iron Absorption: Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant-based foods) from the digestive tract. This is particularly important for individuals who follow vegetarian or vegan diets, as well as those at risk of iron deficiency. Neurotransmitter Synthesis: Vitamin C is involved in the synthesis of neurotransmitters, such as serotonin and norepinephrine. These neurotransmitters play key roles in mood regulation, and an adequate level of vitamin C may contribute to mental well-being. Antiviral and Antimicrobial Activity: Vitamin C exhibits antiviral and antimicrobial properties, helping the body fight against certain infections. It may reduce the severity and duration of common colds and other respiratory infections. Anti-Inflammatory Effects: Vitamin C has anti-inflammatory properties and may help modulate the body's inflammatory response. Chronic inflammation is associated with various chronic diseases, and vitamin C's anti-inflammatory effects contribute to overall health. Cardiovascular Health: Vitamin C promotes cardiovascular health by supporting the function of blood vessels and reducing the risk of conditions like atherosclerosis. It also helps lower blood pressure and may have a protective effect against heart disease. Skin Health: As a key component of collagen, vitamin C is crucial for maintaining healthy skin. It helps protect the skin from oxidative damage, supports wound healing, and may have anti-aging effects. Stress Reduction: Vitamin C has been linked to the reduction of physical and psychological stress. During stressful situations, the body's vitamin C levels may decrease, making it important to maintain an adequate intake during periods of stress. Since the human body cannot produce vitamin C on its own, it must be obtained through diet or supplements. Including a variety of fruits and vegetables rich in vitamin C, such as citrus fruits, berries, kiwi, peppers, and broccoli, can contribute to maintaining optimal health and well-being. Disclaimer: Always consult with a healthcare professional before making significant changes to your diet or taking supplements. BY: HANNAH ANDERSSON

Stuck, unprocessed emotions can be a result of various factors, and understanding why someone may struggle to process emotions is essential in addressing these challenges. Furthermore emotions plays a vital role in our mental wellbeing making it highly important we understand our unprocessed emotions in order to heal and thrive in life. Image : Pinterest Cultural and Social Conditioning: Societal norms and cultural expectations often dictate how individuals should express or suppress their emotions. Some people may be conditioned to believe that certain emotions are unacceptable, leading to suppression or avoidance. Childhood Experiences: Early experiences, especially during childhood, can shape emotional processing. Individuals who grew up in environments where expressing emotions was discouraged or invalidated may struggle to navigate and process their feelings in adulthood. Trauma and Overwhelm: Traumatic experiences can overwhelm the emotional processing capacity. In cases of severe trauma, the mind may use mechanisms like dissociation or repression to protect itself, hindering the immediate processing of emotions. Fear of Vulnerability: Fear of vulnerability and judgment can prevent individuals from expressing or acknowledging their emotions. There might be concerns about being perceived as weak or being rejected if true feelings are revealed. Lack of Emotional Awareness: Some individuals may have limited emotional awareness, making it challenging to identify and articulate their feelings. This lack of emotional literacy can hinder the recognition and processing of emotions. Coping Mechanisms: Unhealthy coping mechanisms, such as substance use, avoidance, or emotional numbing, may be adopted to manage overwhelming emotions. While these strategies provide temporary relief, they impede the processing and resolution of underlying feelings. Negative Self-Beliefs: Negative self-beliefs, such as feeling unworthy or unlovable, can contribute to the avoidance of emotions. Individuals may fear confronting their emotions as it may validate or intensify these negative self-perceptions. Cognitive Patterns: Certain cognitive patterns, such as perfectionism or catastrophic thinking, may interfere with emotional processing. These thought patterns can create mental barriers that hinder the exploration and acceptance of emotions. Addressing stuck, unprocessed emotions involves a combination of self-awareness, self-compassion, and therapeutic support. Recognising the factors that contribute to emotional challenges is a crucial step in developing strategies for healthier emotional processing. Seeking the guidance of a mental health professional can provide valuable insights and tools to navigate and heal these complex emotional landscapes. Before doing so you may want to take some time to reflect and journal your emotions to better understand your inner world and what needs to be emotionally processed and healed. Stay tuned for our article on how to start processing your emotions in a healthy safe way for your wellbeing. BY: HANNAH ANDERSSON

Booty Workout For The Gym That Will Have You Turn Your Own Head. Warm up: Start with 10 minutes on the stair master or do THIS 5 min glute activation. A1. Back squat : 12 repetitions A2. Walking lunges: 12 repetitions B1. Hip Thrusters : 12 repetitions B2. Bulgarian split squats: 12 repetitions C1. Abductor : 12 repetitions C2. Abductor : 12 repetitions pulsing C3. Abductor : 12 sec hold Note: Do Exercises in group A back to back with minimum rest in between. You can rest up til 90 seconds after completing A2. Complete 4 sets before starting on group B exercises, and so on. BY: HANNAH ANDERSSON

For me, the key to stay committed and consistent to my workouts is VARIATION. As much as I love to delve myself into a specific workout program, there's always a point where I crave a twist! Here's some ideas on how to boost your motivation with small means; ADD A MINI BAND Rubber band workouts is one of my favorite things to do when I don't have inspiration. Perfect for lower body exercises! Check out Alva's peach bum routine here, perfect to do with a resistance band! USE THE WALLS 'Wall pilates' is for sure a social media trend - so it's just a search away and then the algoritm will do it's magic ;) I see it everywhere in my feeds - and I sometimes add wall exercises as a warm-up to my gym sessions. ADD A COMPLETELY NEW EXERCISE Try a machine you've never tried before, or ask a friend or someone in the gym to challenge you! HIP HOP FLOW Do your regular flow of yoga, pilates or mat work - but try a new genre of music than usual. Here's my list of soft hip hop I love doing yoga to. DANCE FREELY TO A SONG After telling your body exactly what to do during a workout session, contrast with the other way around! Just let go for a minute and let your body (not your brain!) lead! Put on your favorite song and just let your body move. Uptempo or slow - you choose. WORK ON YOUR CHINS I've started this little project last year, challenging myself to add as many chins as I can to my weekly gym sessions. Still working it out with the assistance of a rubber band - but I see progress and it's made me more into upper body exercises in general. It's in the little things right?! <3 BY: Elin Tranberg

Using a photo of yourself as a child for self-love and emotional healing can be a powerful and compassionate practice. Here's a guide on how to engage in this process. I personally keep a photo of my childhood self as screen saver on my phone during times when more self-love is needed. Select a Meaningful Photo: Choose a childhood photo that sparks positive memories or emotions. Look for an image capturing a moment of joy, innocence, or contentment. Create a Comfortable Space: Find a quiet and comfortable space for reflection. Allow time and safe space to focus on the practice without interruptions. Connect with Your Inner Child: Gaze at the photo with a compassionate focus. Visualise connecting with the child in the image, offering love, understanding, and acceptance. Positive Affirmations and Reflection: Develop positive affirmations based on the strengths observed in the photo. Repeat these affirmations, fostering a nurturing dialogue with your inner child. Reflect on both positive and challenging childhood experiences. Express Gratitude and Integration: Express gratitude for the lessons and strengths gained from your childhood. Consider how to integrate newfound self-love into daily life. Identify practical steps to honour and care for your inner child regularly. Use the photo as your screen saver, keep it with you, or put it up on your mirror for a daily reminder. If needed, seek professional support for deeper emotional healing. This practice is a form of inner child work, promoting self-compassion and emotional healing. It allows you to reframe your self-perception, fostering a more nurturing and positive relationship with yourself. If you find the process challenging or if deep emotional issues arise, consider seeking support from a mental health professional to guide you through the journey of self-love and healing. BY: HANNAH ANDERSSON

Shower meditation is a holistic practice that brings healing and soothing benefits to both the body, mind and spirit. As the warm water envelops you, it becomes a perfect space for mindfulness, creating a serene environment for relaxation and rejuvenation. The rhythmic flow of water serves as a natural guide for mindful breathing, promoting a tranquil state of being. This meditative experience encourages a release of muscle tension, stress reduction, and an overall sense of well-being. The act of cleansing oneself in the shower takes on a symbolic significance, as if washing away not only physical impurities but also mental and emotional burdens. This ritualistic aspect contributes to a sense of renewal and purification. Shower Meditation Guide: Set the Atmosphere: Begin by ensuring a comfortable water temperature. Dim the lights, if possible, and create a calming ambiance in your bathroom. Mindful Entry: As you step into the shower, take a moment to be fully present. Feel the sensation of the water against your skin. Focus on the Senses: Direct your attention to the sound of the water, the warmth enveloping your body, and any scents from shower products. Engage each sense mindfully. Breathe Intentionally: Take slow, deep breaths. Inhale deeply, feeling your lungs expand, and exhale fully, releasing any tension. Let your breath guide you into the present moment. Inhale through your nose and expand your chest, fill up your lungs with air. Exhale through your mouth with a sigh. a gentle sound and allow the air to naturally flow out. Let Go of Thoughts: If your mind starts to wander, gently bring your focus back to the sensory experience. Allow thoughts to flow away like water, without judgment. Express Gratitude: Take a moment to appreciate the simple act of self-care. Express gratitude for the opportunity to cleanse and rejuvenate your mind and body. Incorporating this short shower meditation guide into your routine can turn a daily ritual into a therapeutic practice, promoting a harmonious connection between your physical and mental well-being. BY: HANNAH ANDERSSON

Hi you and hi 2024! Mid-January, and I'm finally feeling back on track after kicking off the new year with a flu. It has been such a pleasure to be back in my routines again - working out, eating well, work from the office and keep making plans for the year. 2024 Every year I create a vision for myself, by writing down reflections, actions and goals for the new year ahead. I map out how I want my life to be, going through all aspects of life. Everything from STYLE PITCH I am so excited to simplify and personalize my wardrobe even more. Being really strict, I'm in the process of mapping out my style - to give myself a clear strategy to follow that'll make me stay me. Researching the topic I found this podcast episoe - "The Style Pitch" by Säker Stil, that share a great guide on how to it. Hold on, will share more on this topic later on! HORMONAL BALANCE Reading my recent articles, for example this one, you'll see that the art of balancing hormones is something I'm trying to master right now. I'm soon one month in on quitting caffeine, adding key supplements etc - and I already feel major shifts in my well being. It's crazy! HAIR Can't WAIT to go to my hair dresser next week! Then 2024 can start for real haha. MINDFUL MOVEMENT A game changer for me lately has been to do all my workouts with the "mind-to-muscle" and "time-under-tension" mantra. Really focusing on the movement, explore the movement and pay proper attention to where in my body I feel it is challenging but makes me leave the workout very fulfilled. COSRX My best skincare friends rn is the Cosrx All In One Cream & COSRX Advanced Snail 96 Mucin Power Essence. Can't without! See you next week, with a fresh hair and mind <3 Read previous Working It Out Somehow.

The REAL reason why we are lonely, loveless and depressed. Wise words by the love expert Alain De Botton, The School of Life. These was the pice of the puzzle and words I needed to soothe my current mental state. I’m always looking to understand myself and expand my self awareness. I’ll be honest and fully vulnerable…, I’ve been struggling mentally lately since starting with my daily somatic training. Unresolved emotions surfaced and it’s been truly painful but necessary for my healing. Over the past couple of years I have become more aware of trapped emotions and sadness I still haven’t truly understood resulting in depression. I do my my best to manage my mental health, however at times it does become too overwhelming and outside help is needed. This episode truly resonated and helped comfort and soothe some of the mental struggles I go through. I found this knowledge and perspectives incredibly empowering and self accepting. I really recommend you gift yourself the time to listen if you are interested in understanding yourself better, and most importantly give yourself a break. No one on this planet is perfect, and we have to stop expecting perfection from ourselves and other.s Life is unbelievably challenging when you have not processed emotions, or childhood trauma which keeps being repeated in adulthood. This repeated cycle most often do result in suffering and depression. Which is natural! Depression is sadness that hasn’t understood itself. When we have unprocessed emotions we will struggle mentally. So we need to find ways to properly digest and process our emotions and issues. What you are going through is natural based on what you have survived, remember that! You are not alone! I am speaking from experience and by doing so I hope to help lower the guard so we can meet each other in a more authentic and vulnerable state. Love Hannah xxx

At SOOTHE we love self care and anything that soothes and cares for our mental, physical and spiritual wellbeing. Dry brushing has become widely popular and here are some aspects behind the hype. Dry brushing is a self-care technique that involves using a dry, natural-bristle brush to gently massage the skin in the direction of the lymphatic system's flow. The lymphatic system plays a crucial role in maintaining the body's overall health by supporting the immune system, removing waste and toxins, and regulating fluid balance. While the scientific evidence supporting the specific claim of dry brushing for lymphatic drainage is limited, many people believe it can offer some potential benefits. Here are some of the benefits to consider: Image : sportyandrich.com Stimulation of Lymphatic Flow: Dry brushing is thought to stimulate the lymphatic system by promoting the flow of lymphatic fluid towards the lymph nodes, where waste and toxins can be filtered and eliminated. Exfoliation: Dry brushing can exfoliate the skin by removing dead skin cells, which may contribute to smoother and softer skin. Circulation Enhancement: The brushing action may also promote blood circulation, potentially aiding in nutrient delivery to the skin and supporting overall skin health. If you are considering incorporating dry brushing into your self-care routine, here are some tips: Use a natural-bristle brush: Choose a brush with natural bristles, as synthetic brushes may be too harsh on the skin. Brush towards the heart: Begin brushing at your feet and move upwards, always brushing towards the heart. This follows the natural flow of lymphatic fluid. Gentle pressure: Apply gentle pressure to avoid irritation or damage to the skin. The goal is to stimulate, not scrub. Avoid sensitive areas: Be cautious around sensitive areas or areas with broken skin, rashes, or infections. Frequency: Dry brushing is typically done before showering, a few times a week. It's not recommended to do it daily, as overdoing it may irritate the skin. BY: HANNAH ANDERSSON