REPOWER YOURSELF IN
YOUR INNER GARDEN
VINTER & FORÅR 2023 UDGAVE
ALMANAK
Power of Winter
Vintersolen er en sjælden gæst på nordiske breddegrader, men det går allerede den rigtige vej. For hver dag, der går, tiltager dagen med lidt mere end tre minutter. Og frem mod jævndøgn i marts vender lyset for alvor tilbage.
Hvis vintermørket føles helt sort, så tænk på, at mørket faktisk er en forudsætning for en god nats søvn. Det stimulerer produktionen af søvnhormon i kroppen, og derfor er det også naturligt at have behov for at sove mere om vinteren. Modsat dæmper lyset kroppens produktion af søvnhormon og vækker energien til at vågne. Vores søvnbehov varierer, men naturen hjælper os alle, når vi indretter vores døgnrytme efter årstiden.
I denne udgave af ’Your Inner Garden’ kan du læse, hvorfor en god nats søvn er så vigtig for vores sundhed. Vi kaster også et forklarende lys over, hvordan søvnproblemer påvirker stress og omvendt.
Happy reading!
SELF-CARE
Shortcut to deeper sleep
Yoga nidra means "yogic sleep." It is a meditative practice that brings you into a state of complete relaxation—a place between being awake and sleeping. Yoga nidra is an effective technique for reducing stress, releasing tension in the body, and calming the mind.
Through yoga nidra, we can relearn the ability for deeper relaxation. When the body is relaxed, everything functions better in the body. We think better. Our energy levels and hormonal system are more in balance. And we achieve deeper and better sleep more easily.
Find peace with yoga nidra
This calming yoga nidra session (15 minutes) will guide you to achieve deeper sleep. Listen to yoga nidra in bed before sleep or anytime during the day you need to relax. Simply let go and go with the flow.
INTEGRATIVE MEDICINE
Zzz – We can't live without sleep
In the old days, long before electricity existed, people went to bed when the sun went down. They slept and often woke up in the middle of the night, where they talked to each other, made love, prayed, and reflected on the course of life. Then they fell asleep again and slept until the sun rose.
Sleep stages
💤 A sleep cycle has different stages: Light sleep, deep sleep, and REM sleep. From light sleep, we transition into deep sleep, which is followed by a short period of REM sleep. From here, sleep becomes light again.
💤 The first period of REM sleep is short. As the night progresses, you will have longer phases of REM sleep and less deep sleep. The first part of the night is when deep sleep is active and crucial for your recovery. This is when the brain flushes out what it doesn't need, and the immune system forms new cells. Deep sleep is reduced by stress and if you go to bed too late. The hours between 10 PM and midnight are important.
💤 A full sleep cycle lasts 90-110 minutes. You should ideally have five sleep cycles. Adults need 7-9 hours of sleep each night. Women often need a little more, as gender differences can play a role.
💤 Too little sleep affects dream sleep. When we dream, our subconscious mind processes our emotional life. Therefore, some people may become irritable with a pronounced tendency toward bad moods or anger if they sleep too little.
What is chronic insomnia?
Over 600,000 Danes suffer from chronic sleep problems. Chronic sleep difficulties are characterized by having trouble falling asleep or waking up after more than 30 minutes for more than three days a week, for a period of over three months.
Most people experience short-term sleep problems due to temporary stress, overload, worries, grief, or similar issues. This is not dangerous, but a reminder that the system is overloaded.
Follow your inner clock and sleep better
Inside your brain, there's a small clock that tells your body when it's time for bed and time to wake up, eat, and be active before relaxing again. Biologically, our cycles are controlled by two factors: sleep pressure and circadian rhythm, which together regulate the depth and duration of sleep.
Sleep pressure helps the body maintain a balance between the right amount of sleep and wakefulness over time. Sleep pressure increases the longer you have been awake. It is influenced by, among other things, how well we slept the night before and how physically active we are. 16 hours of wakefulness and an active lifestyle create good sleep pressure.
The circadian rhythm and the body's rhythms are controlled by a collection of nerve cells in the brain called the internal clock. A number of signaling substances and hormones are responsible for whether we feel awake, and others, such as melatonin, influence us becoming sleepy.
The Natural Sleep Cycle
Darkness activates the production of melatonin, which is the body's sleep hormone, helping us feel tired and fall asleep. Melatonin levels are highest at night and lowest during the day. It's important to get daylight in the morning to stop melatonin production.
As we use energy throughout the day, the neurotransmitter adenosine accumulates in the brain. Adenosine helps to increase sleep pressure, making us more and more tired. It is important that adenosine is excreted from the brain – and this happens during a good and sufficient night's sleep, so that we feel well-rested in the morning. If we don't get enough sleep, we accumulate adenosine in the brain, and we feel tired and sluggish.
What happens when we sleep?
- Sleep is just as important for our health and well-being as a healthy diet and exercise. Sleep regulates important biological processes in our body.
- The brain sorts and processes the day's information while we sleep. This strengthens long-term memory, learning ability, creativity, and problem-solving skills.
- Our mood and emotional lives are balanced during sleep. We meet the world with a more positive mind and become better at accommodating others.
- During sleep, a cleansing takes place where harmful waste products from the body and brain are removed. During deep sleep, the brain flushes out, among other things, toxic proteins that play a role in the development of Alzheimer's and dementia.
- The immune system is strengthened, and your body works to regenerate muscles, organs, and cells.
What does sleep mean for the skin?
Lack of sleep causes wrinkles and sagging skin:Poor sleep reduces the skin's ability to both regenerate and produce collagen, which keeps the skin smooth and supple. That is why lack of sleep causes the skin to age more quickly.
Our skin doesn't heal well when we don't get enough sleep:During deep sleep, growth hormones help repair damaged skin cells. Free radicals are destroyed, and skin damage caused by pollution and UV rays is repaired. Without sufficient sleep, the skin does not heal optimally and is therefore extra vulnerable to damage and stressors such as sun, pollution, and bacteria.
Sleep deprivation can cause dull and blemished skin:Insufficient sleep increases the tendency for inflammation. It can make the skin red, blemished, or irritated and more sensitive to allergic reactions. Blood circulation also becomes less effective. Sleep deprivation thus leads to lower blood oxygenation, which can make the skin appear blotchy, pigmented, and grayish.
The skin is part of the immune system:The skin is the body's largest organ, protecting us from impacts and external factors such as bacteria. Poor sleep weakens the body's immune system and impairs the skin's protective barrier function.
Sleep and stress are closely related
”Søvnproblemer og tankemylder går ofte hånd i hånd. Det er vigtigt for en god nattesøvn at kunne afgrænse sig, dvs. tømme hovedet for tanker, inden du skal sove. Det kan du gøre ved at forankre, altså grounde, godt ned i kroppen om aftenen med f.eks. yoga nidra eller et varmt fodbad.”
Nanna Kirkebjerg, Doctor and Founder
Decidedly, stress can lead to sleep difficulties and poor sleep quality, while insufficient sleep over a longer period can increase stress levels. Worrying thoughts, racing thoughts, or anxiety put your brain and body into overdrive, resulting in the production of sleep-disrupting hormones like dopamine and cortisol.
It's a vicious cycle that can have serious implications for both physical and mental health. Understanding the connection between stress and sleep is the first step to breaking this frustrating spiral.
How do I break a negative spiral?
When we experience a threat – physical or psychological, real or imagined – the body's hormonal stress response is triggered, leading to, among other things, the release of stress hormones. A healthy stress response involves a rapid increase in stress hormones, which enables us to fight or flee from a real and present danger, followed by a rapid decrease in stress hormones when the incident is over. The same biological system that controls the hormonal stress response plays an important role in regulating our circadian rhythm.
Our psychological processes and mental health are crucial for sleep to function. You can consciously work to create a healthier circadian rhythm and a relaxing evening routine that pulls you away from your thoughts and grounds you in your body. This way, you activate the parasympathetic nervous system, which helps you achieve better rest and recovery. The Cognitive Diamond can help you gain clarity on the connection between our thoughts, emotions, behavior, and body.
Print “Tips til den gode søvn” (pdf) og læg den på dit natbord. Så har du altid søvntips ved hånden – og ingen skærm, der lyser blåt i mørket.
Cultivate your interest in holistic health at Your Inner Garden. Sign up for Lucia Care’s newsletter at luciacare.com
In the medicinal herb garden with Lucia Care
I ’Your Inner Garden’ dyrker vi interessen for naturens lægeurter og deres rigdomme. Her deler vi tips til, hvordan de styrkende planter også kan blive en del af dine daglige rutiner.
I Herbarium kan du læse om de forskellige lægeurters karakteristika.
Cedarwood
Atlas cedar
Cedar wood is an evergreen tree with a resinous scent of pine and fir needles. The tree, which originally comes from the Atlas Mountains in Morocco, can grow up to 50 meters and has thick, grooved or square-fissured bark and broad, even branches.
Throughout history, the oil extracted from cedarwood needles, leaves, and bark has been used in many cultures. The ancient Egyptians used cedarwood oil for embalming mummies. Indigenous American tribes and Tibetan cultures have used the oil for centuries, particularly for respiratory ailments and wound care. Cedarwood essential oil has most often been used as an anti-inflammatory agent and a natural mild pain reliever.
Cedarwood in skincare
Cedarwood is a medicinal herb with a very special power. With its astringent and soothing properties, the essential oil can help calm irritated and sensitive skin. Similarly, the oil gives tired and dull skin a boost of radiance.
Cedarwood oil has antibacterial and antiseptic properties that help cleanse the skin gently and effectively. For example, try Lucia Care Creamy Soft Cleanser for the whole body. Remember that a good and effective cleansing routine every evening is also part of good sleep habits.
There isn't a single Lucia Care product that doesn't contain cedarwood. This ingredient is a central part of Lucia Care's signature scent, which is designed to regenerate and restore balance between body, mind, and soul.
See the list her.
Relax with aromatherapy
Aromatherapy is the use of essential oils, which are concentrated essences extracted from the flowers, fruits, seeds, leaves, roots, or bark of plants. The fact that an oil is essential means it is volatile and easily evaporates. The oils can be absorbed through inhalation and by topical application to the skin via massage, creams, scrubs, baths, compresses, and body masks. They can also be used in scent lamps (diffusers) or in sauna infusions.
In all four corners of the world, cedarwood oil is a favorite in aromatherapy. With its grounding and astringent properties, cedarwood oil can help to anchor one into the body. The characteristic scent of cedarwood has a calming effect on the mind. Active compounds in cedarwood include cedrol, which is a natural sedative. Studies in both animal "og" people has shown that inhaling an oil blend containing cedrol can improve sleep quality.
Cedarwood in your everyday life
- Aromatherapy: With its aroma and calming properties, cedarwood oil is a great choice for those who want to relax naturally before bedtime.
- Beauty Sleep: Try inhaling cedarwood essential oil directly from the bottle. You can also dab 4‒5 drops onto a towel or cloth and place it under your pillow.
- Aroma diffuser: If you like the warm, woody scent of cedarwood, you can add the essential oil to a diffuser.
- Self-care routines with Lucia Care: Take a foot bath in the evening with Nourishing Salt Scrub; use Deep Hydrating Mist and Light Serum on clean skin before bed; or sink into a warm bath with Revitalizing Oil late in the evening.
Read more about cedar wood her.
EXCLUSIVE
Få 15% på Rich Rescue Cream
Om vinteren lever Rich Rescue Cream for alvor op til sit navn: Serenity Now. Det er årstidens must-have produkt rig på fugt og fedme, som redder og regenererer din hud.
We spoil you with
15% på Serenity Now Rich Rescue Cream
Use discount code: RESCUE15
Koden gælder indtil 31.03.2023
Product Portrait
Serenity now
Rich Rescue Cream
for hands, face, feet and damaged skin
Vinterens bidende vind og kolde udendørsluft kan resultere i tør, rød og irriteret hud med tendens til at sprække og klø. Det kalder på øjeblikkelig pleje.
I disse måneder lever Lucia Care Rich Rescue Cream for alvor op til sit navn: Serenity Now. Produktet har en unik evne til straks at lindre tør, træt og kløende hud. Cremen både binder og fastholder fugten samtidig med, at den styrker hudens beskyttende barriere. Cremen absorberes med det samme og giver dyb fugt og næring og en regenererende de-stress behandling af huden.
”Hvis du kun måtte eje en eneste creme, ville Lucia Cares multifunktionelle Rich Rescue Cream være et godt bud her i vintermånederne, fordi det er en sand multitasker.”
Nanna Kirkebjerg, Doctor and Founder
Vinterens must-have produkt
Rich Rescue Cream is specially formulated for dry skin that needs intensive moisturizing care. The cream has a lipid content of 30%. It is rich in both moisture and emollients and is a powerhouse of active natural ingredients:
- Regenererende økologiske lægeurter, som har anti-inflammatoriske egenskaber, der stimulerer collagendannelsen og booster cellefornyelsen.
- Hyaluronic acid, which binds moisture deep within the skin's intracellular structure, ensuring fresher, smoother, and softer skin with increased elasticity.
- Organic shea butter that nourishes the skin with a particularly high content of essential unsaturated fatty acids.
- Organic olive oil with a high antioxidant content that helps prevent signs of aging, leaving skin looking smoother and healthier.
Tips til vinterhuden
❄️ Bland Rich Rescue Cream i din ansigtscreme og gør din ansigtsfugtpleje rigere og mere nærende og beskyttende.
❄️ Prøv at bruge Rich Rescue Cream som regenererende og fugtgivende ansigtsmaske. Påfør et tykt lag creme på ren ansigtshud, inden du går i seng.
❄️ Anvend Rich Rescue Cream overalt, hvor huden er tør og beskadiget fx. på kinder, hænder, albuer og sprukne fødder eller solskoldninger. Cremen kan bruges af alle aldre og køn.
❄️ Smør lige så tit, som huden har behov. Tør og trængende hud har ofte behov for at blive smurt mere end 1-2 gange dagligt.
How our customers use Rich Rescue Cream:
- As body lotion, where the skin is extra dry
- To minimize under-eye bags
- To reduce redness on the nose and cheeks
- As extra protection for the face in the cold
- As a primer under makeup, so that the makeup applies evenly and lasts longer
- As an anti-itch cream for beard and scalp
- As a hand cream that rescues exposed hands and cuticles
- On cracked heels with a thick layer for the night and then socks on
Læs mere om Serenity Now Rich Rescue Cream her.
