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Food supplements for gut health: 

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Is there anything more troublesome than an unsettled stomach? Your gut is a vital part of your immune system and plays a huge role in your overall wellbeing. To absorb all the essential nutrients you need to feel energetic, happy, and healthy, your digestive system needs to be in balance. But that's often easier said than done. The gut seems to have a mind of its own and can cause significant issues if not given what it needs.

Navigating what's good for your gut can feel like a jungle. Everywhere you turn, there are tips on diets, juices, and recipes. They often contradict each other, making it difficult to know what's true. The best approach is to experiment slowly and listen to what your own body likes and dislikes. The gut is like an internal ecosystem; poor gut health can negatively impact the body, while stress and an unhealthy lifestyle can, in turn, affect the gut. This can create a downward spiral where neither you nor your stomach feels good. Does this mean it's hopeless and we're doomed to a life spent close to the loo? Of course not!

The gut isn't just responsible for digesting the food we eat; it also plays a crucial role in our immune system and mental health. Choosing the right foods to support a healthy gut is essential for avoiding issues like bloating, indigestion, and stomach cramps. In this guide, we'll explore foods that are good for the stomach, including various diets, dishes, and ingredients that promote a happy and balanced digestive system.

An imbalanced gut can lead to a variety of problems that affect our overall health. Poor digestion can result in nutrient deficiencies, fatigue, and a general sense of discomfort. Furthermore, an unbalanced gut can negatively impact our immune system, making us more susceptible to illnesses and infections. That's why it's vital to take care of our digestive system by making the right food and lifestyle choices.

There are a few simple things to keep in mind that lay a good foundation for a balanced gut. It might sound obvious, but it primarily comes down to what you eat, how much you eat, and which ingredients help support your digestive health. The gut flora is made up of countless natural bacteria, and each person's is unique. Therefore, it's important to find out what works specifically for you. To help your gut along the way, here are some things to consider!

The Mediterranean diet is known for being rich in fruit, vegetables, whole grains, fish, and healthy fats like olive oil and nuts. This diet is also known for its gut-friendly properties as it supports a healthy gut flora and can help reduce the risk of indigestion and inflammatory bowel diseases.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are carbohydrates that can be difficult for people with sensitive stomachs to digest. A low FODMAP diet involves limiting the intake of these carbohydrates to reduce the risk of bloating, gas, and other digestive issues. This diet has been shown to be effective for people with irritable bowel syndrome (IBS) and other digestive disorders.

A vegetarian or vegan diet, which excludes animal products, can be beneficial for the gut as it is rich in fibre and nutrients from fruit, vegetables, legumes, nuts, and seeds. Additionally, a vegetarian or vegan diet can be easier to digest and may help reduce the risk of indigestion and other digestive problems.

For people with coeliac disease or gluten intolerance, a gluten-free diet can be crucial for promoting a healthy gut. Gluten is a protein found in wheat, barley, and rye, and it can cause serious digestive problems for individuals with these conditions. Avoiding gluten-containing foods and choosing gluten-free alternatives can help alleviate symptoms and support a balanced gut.

By including fibre-rich foods, probiotics, gut-friendly spices and herbs, slow-release carbohydrates, and staying hydrated, we can help keep our gut in balance and avoid issues like bloating, indigestion, and stomach cramps. Different diets can also affect the gut in various ways, so it's important to choose one that best suits your individual needs and body type. A happy gut is a key to a healthy and happy life.

A Guide to Gut-Friendly Foods

Guiden för mat som är bra för magen

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Biotin contributes to the maintenance of normal hair, skin, and mucous membranes, which is why it has become a very popular food supplement. Biotin also contributes to the normal functioning of the nervous system and to normal energy-yielding metabolism.

, is also known as Vitamin H. It is a water-soluble vitamin belonging to the 

 family, which means the body can excrete any excess. Biotin is active in many of the body's processes and plays an important role in metabolising carbohydrates, fatty acids, and the amino acids that are the building blocks of protein. During this metabolic process, substances are released that are important for maintaining healthy hair, skin, and nails. Biotin also contributes to normal macronutrient metabolism.

The body can produce its own biotin in the gut if the intestinal flora is healthy, although it is not yet established how much of the body's total biotin requirement this covers. A varied diet provides the amount of biotin needed for the body to function normally. Key dietary sources of biotin include liver, egg yolk, oats, legumes, nuts, yeast, rice, chocolate, and certain types of vegetables.

There is no official Nutrient Reference Value (NRV) for biotin. However, the European Food Safety Authority (EFSA) has determined that an adequate intake for adults is 40 µg (micrograms) per day, an amount typically provided by a varied diet. As biotin deficiency is not considered a problem in Europe, specific recommendations are not widespread.

Although a varied diet can meet the daily requirement, many people choose to supplement with biotin. Food supplements containing biotin are often high-strength, as dietary intake can be limited. Biotin helps the body metabolise key nutrients, which contributes to the maintenance of normal hair, skin, and nails. While biotin is a common ingredient in beauty products, its absorption through the skin is unclear. Taking it as a food supplement allows it to work from within.

There are no known cases of biotin overdose. However, it's important to note that the biotin content in most food supplements is listed in µg (micrograms). 1000 micrograms is equal to 1 milligram.

Everything You Need to Know About Biotin

Allt du behöver veta om Biotin

Supplements from the article:

Everything You Need to Know About Argan Oil

Allt du behöver veta om Arganolja

Collagen food supplements: 

Collagen - The Body's Building Block

Kollagen - kroppens byggsten

Food supplements for the skin:

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Did you know that beauty comes from within? Eating right, using food supplements, and finding a balanced lifestyle can contribute to good skin health. But it doesn't hurt to give your skin a helping hand by creating a skincare routine and avoiding things that dry out and damage it. This is especially important if you have dry skin.

The skin is one of the body's most important and largest organs. An adult is covered by around 2 square metres of skin, weighing approximately 18 kilograms. The skin consists of three layers: the epidermis, which is made up of living and dead skin cells that are constantly regenerating; the dermis, the second layer, which contains collagen fibres that hold the skin together and keep it supple; and finally, the subcutis, which is mostly fatty tissue that retains heat and protects the body. The primary role of skincare products is to moisturise and treat the epidermis, supplying nutrients to help the dermis maintain its normal function.

And remember to take care of your skin – it's the face you show to the world.

For better skin health, we recommend creating a three-step skincare routine to follow both morning and evening.

There's no set rule for how often you must shower, and not everyone needs to shower daily. This is especially true if you have dry skin, in which case showering every other day might be enough, as daily showers can be drying. If you're very active or produce a lot of body odour, you may need to shower every day. Avoid showering in very hot water; cool or lukewarm water helps to preserve the body's natural oils. Don't use shower gels containing alcohol, as they dry out the skin. Your face is sensitive, so avoid washing it in the shower. Instead, wash it at the sink with cool water. Long showers also dry out the skin, so try to limit your time.

There are many food supplements that contribute to good skin health from within. Some nutrients you get from your diet, while others, like vitamin D, the body can produce itself. However, there are certain substances the body needs but cannot make on its own. The body cannot produce essential fatty acids; these must be obtained through food. The right balance of fatty acids nourishes the skin and helps to improve its firmness. 

 is a mineral that is important for maintaining normal skin and helps protect cells from oxidative stress.

Stress and lack of sleep can affect the skin

Stress and insufficient sleep indirectly affect the skin because the body doesn't have time to carry out the natural processes that occur during sleep. It's while you sleep that the body processes nutrients and eliminates toxins. Too little sleep can also disrupt your hormonal balance. The skin is made up of collagen fibres, and a lack of sleep can reduce collagen production. Stress increases cortisol levels in the body, which affects sebum production. Cracks at the corners of the mouth can be a sign of a vitamin deficiency; a lack of 

 can be exacerbated by stress. Stress can also trigger flare-ups of skin conditions like Herpes, Rosacea, and eczema. Lifestyle choices such as smoking and alcohol can, of course, also negatively impact skin health.

Since the 1980s, there has been a myth in the beauty industry that water makes your skin more beautiful. However, there is no scientific evidence to suggest that drinking water enhances your beauty from the inside out. That said, maintaining a normal fluid balance is important for the body. You can't drink your way out of dry skin, but if your body becomes dehydrated, skin elasticity decreases. This is primarily related to medical conditions, as most people drink enough water in their daily lives. 1.5-2 litres of water per day is sufficient for a normal lifestyle. If it's hot and you're sweating a lot, or if you're exerting yourself through sports or hard physical work, it's important to maintain a normal hydration level. You can do this by continuously drinking fluids throughout the day or during the activity. The body cannot 'load up' on water by drinking large amounts just before exertion; the excess will simply be passed through urine.

The sun's rays are wonderful for the skin, especially after a long, dark winter when the body craves warmth and 

. From March to October, those of us living in Scandinavia can get enough sun exposure for the body to produce Vitamin D. Just fifteen minutes of sun on your face and hands can be enough for the body to produce its daily requirement of Vitamin D. During the rest of the year, it can be a good idea to supplement with a food supplement, which is especially important if you live at northern latitudes.

Excessive sun exposure is not good for you. It can lead to premature skin ageing, loss of elasticity, and wrinkles. Different skin types have varying levels of sensitivity, but it's always wise to be cautious in the sun. Do not expose your skin to strong sunlight for long periods at a time. Cover your skin with clothing or use sunscreens with a sun protection factor (SPF). This is particularly important at the beginning of the season before your skin has acclimatised, and also in the middle of the day when the sun's rays are at their strongest. In Scandinavia, an SPF of 15 is often sufficient, but if you're going on a sunny holiday abroad, you will likely need a higher SPF. You should reapply sunscreen several times a day, especially after swimming, as some of the protection will wash off.

 is a food supplement that supports the skin when exposed to the sun's rays. 

If you get sunburnt, your skin will become red and tight, and after a few days, it may start to peel. It's especially important to let your skin rest. Treat it with a cooling balm, stay in the shade, and avoid direct sunlight on the affected area. In cases of severe sunburn, you should see a doctor.

Another common issue is sun rash (sun eczema), which appears as small, red, itchy spots or fluid-filled blisters. It is more common in people with fair and sensitive skin. Sun rash often occurs in early spring and summer before the skin has acclimatised, or during sunny holidays abroad. If you get sun rash, you can soothe the symptoms with cooling balms, moisturisers, or wet towels. Over-the-counter creams containing cortisone can help, and if you're bothered by itching, antihistamines used for allergies can reduce the discomfort. Just as with sunburn, it's important to stay out of the sun if you have sun rash. Of course, the best approach is to be cautious and gradually accustom your skin to the heat and strong sun to prevent it from occurring in the first place.

Winter puts a lot of stress on the skin, which can easily become drier and more sensitive. It's best to wash your face in the evening to avoid stripping away the skin's protective lipid layer that builds up overnight. Apply a hydrating serum followed by a richer skin cream to lock in moisture. Avoid water-based makeup and beauty products, which can even freeze in winter, and opt for an oil or oil-based products instead. Remember to moisturise your hands with hydrating creams, and don't forget your lips, which are more prone to becoming dry and chapped in winter. Use a nourishing lip balm and avoid mineral oils like paraffin and petroleum, which can be drying and clog pores.

Tips for Dry Skin

Tips till dig med torr hy

The edible beauty routine – boosting you from the inside out

Den ätbara skönhetsrutinen – som boostar inifrån och ut

Food supplements for hair and skin:

Almost one in two women see vitamins and minerals as part of their beauty routine

Närmare varannan kvinna ser vitaminer och mineraler som en del av sin skönhetsrutin

Food supplements for your skin: 

Isn't it wonderful to meet people who radiate positive energy and a natural glow?

It makes you want to say: I’ll have what she’s having! Enhance your own glow with a few simple tips.

Yes, you. There's no one quite like you. Never forget that. Thinking positive thoughts about yourself, practising self-care, or simply making time for yourself does wonders for your skin, your glow, and your overall mental health. We've all heard that beauty comes from within, and it truly does, in many different ways. Creating more glow and beauty from the inside out starts with you – what you eat, drink, think, do, smell, experience, see, and feel. What happens on the inside is reflected on the outside. Every morning, we're presented with a buffet of choices that affect how we'll feel. The more good choices we make, the more you'll start to glow on multiple levels. You could say it works a bit like Tinkerbell's pixie dust. A sprinkle of glitter here and a sprinkle of glitter there.

Let's start with the most obvious: what we put into our bodies. Junk food, processed meals, fizzy drinks, alcohol, sweets, crisps, and fast food all do one thing: they provide momentary pleasure. And while that shouldn't be underestimated, it's a very short-lived form of enjoyment.

If we instead choose vegetables in all their forms, fruits, nuts, seeds, legumes, and quality oily fish, our bodies, our guts, and ultimately our skin will thank us. The right food gives you more radiance, or glow. Imagine how amazing it becomes when you also add wonderful company, a relaxing environment, beautiful flowers, calm music, and a few tealights. These things affect you far more than you might realise.

But what about hydration? The body is made up of about 70% water, so it's crucial that we replenish it with just that – water. It's a major key to the skin's radiance and helps the body flush out waste products.

Then we can add physical activity, which works wonders for the skin, hair, mood, sleep, hormonal balance, and stress levels in the body. All of this combines to create a magical, sparkling cocktail.

Also, support your body with food supplements and nourishing skincare. The skin is the body's largest organ, so it's best to think about both internal and external skincare.

All these elements together will slowly create a fantastic glow. And last, but perhaps the most important ingredient for your health, is your thoughts. How and what you think about yourself. You are beautiful just as you are. Be kind to yourself. Treat yourself to daily self-care. Let's get glowing!

• Eat superfoods like nuts, seeds, berries, and avocado

• Move for at least 30 minutes daily, preferably outdoors

• Spend time with people who energise you

• Get your vitamin D from the sun (or a supplement)

• Look after your skin with good products, exfoliation, and facial massage

• Schedule fun things that make you happy

• Use a hydrating facial mist several times a day, especially if you sit in front of a computer.

• Skincare that clogs your pores. Become an ingredients list expert.

How to improve your glow

Så förbättrar du ditt glow

Food supplements for your gut:

Anti-inflammatory diet

Antiinflammatorisk kost

Food supplements for pregnancy:

Everything you need to know about food supplements for pregnancy

Allt du behöver veta om kosttillskott för gravida

For menopause:

Can Diet Help You Through Menopause?

Kan man äta sig ur krisen?

Food supplements for PMS: 

Articles about PMS: 

The foundation for balanced hormones is getting enough nutrition. By supporting your body with the right nutrients, you can actually reduce menstrual-related issues and enhance your well-being, energy, and presence. However, if you eat too little, consume nutrient-poor food, or if your body can't absorb the nutrients from what you eat, it can't produce the hormones you need to function optimally.

What should I eat for my menstrual cycle?

When it comes to exactly what to eat, there isn't a 'one-size-fits-all' approach, just as there isn't one job that suits everyone. What makes you feel good is influenced by several factors, including genetics, background, health status, and your current life situation and lifestyle.

However, there are certain things we all need to consume to function as we are meant to. The foundation of an optimal menstrual cycle is getting enough nutrition. To achieve this, you need to eat a varied diet containing the body's building blocks—fat, protein, and carbohydrates—as well as the vitamins and minerals you need. In addition, you need a healthy gut to help you absorb the nutrients from your food.

Now, let's give you some tips on what to consider when it comes to nutrition and your menstrual cycle, and how you can give yourself the best conditions to feel as good as possible, no matter the day of the month. Let's dive in!

High-quality fat is one of the most important keys to a functioning menstrual cycle. You need fat to produce and balance your sex hormones. By eating fat, you also help to stabilise your blood sugar, which in turn affects other hormones. All your sex hormones are built on something called saturated fat, i.e., cholesterol. Cholesterol is needed to produce the sex hormones that control your menstrual cycle: oestrogen, progesterone, and testosterone. The liver can produce cholesterol on its own, but the only way to get cholesterol through your diet is from animal products.

You also need fat to absorb certain vitamins and minerals that are important for your menstrual cycle and health, such as 

You need to get enough protein to create sufficient hormones, both your sex hormones and neurotransmitters like serotonin and dopamine, which create feelings of happiness and well-being. Protein is made up of amino acids. Some amino acids can be produced by the body itself, while others are supplied through the food you eat. Protein is involved in building everything in your body.

For beans and lentils to be complete protein sources, they need to be combined with other foods. If you have IBS, nutrient deficiencies, or digestive issues, legumes can hinder the absorption of nutrients and may not be a quality protein source for you.

Carbohydrates are energy for your cells and are important for the gut, as they act as food for your good gut bacteria. When you consume high-quality carbohydrates, you help keep your blood sugar levels stable, which is a prerequisite for balanced hormones. Women may need a certain amount of quality carbohydrates for the body to feel secure enough to ovulate. Ovulation is the key to balanced hormones and thus a functioning menstrual cycle. To feel full, satisfied, and to keep your blood sugar stable, we love combining carbohydrates with fat and protein.

So, what should I consider when it comes to nutrition and the menstrual cycle?

The best way to get the nutrition you need is through real food. Aim to choose natural, high-quality food to ensure it is nutrient-dense and free from toxins. In some cases, however, food supplements may be necessary. Foods today do not always contain the nutrients we need. This can be due to depleted agricultural soils affected by pesticides, or because some raw materials are processed in a way that can negatively affect their nutritional content. If you are exposed to prolonged and high stress, use hormonal contraceptives, take certain medications, or consume a lot of alcohol, your need for certain nutrients may also increase.

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