23 february 2023
Health Requires an All-Encompassing Approach. We Bring You Tips to Support Your Body and Mind.
The most important part of a healthy lifestyle is a balanced diet, which Mana has already taken care of for you. But what about other aspects of life? Health requires an all-encompassing approach. Read our article to find out what the experts say are the most important areas of life that are part of the equation that results in a better, more vital life.
Don't underestimate the effect of light and a peaceful mind on sleep quality
Sleep does wonders for the body. When you sleep, toxins that have accumulated during the day are flushed out of the body and brain. A good night's sleep promotes memory and immunity, ensures proper hormone production and good metabolic function. The key to a good night's sleep is to have a circadian rhythm that is synchronized with the cycle of day and night. The circadian cycle is an internal clock that times all the processes in the body (sleep, wakefulness, hormone secretion and associated digestion or body temperature). When you have this internal clock set correctly, you can avoid sleep disorders. In the long run, quality sleep prevents many chronic diseases such as obesity, depression, diabetes or bipolar disorder.
What affects sleep quality negatively?
- room temperature - your bedroom should be a maximum of 21 degrees
- dry air - get some fresh air into the bedroom before going to sleep
- irregularity - create a regular sleep and wake time
- disturbing noises - minimise disturbing noises from outside, or find a solution for your partner's snoring
- naps during the day - make sure they are max. 45 minutes long
- caffeine - limit caffeinated drinks at least 6 hours before bedtime
- stress factors, a never-ending stream of thoughts - meditation or breathing techniques can help
- too much light - darken the bedroom and try to avoid blue light from PC screens and mobile phones, a sleeping mask may be the solution
Light is the most important factor affecting sleep. In order to time the circadian cycle correctly and thus improve sleep quality, expose yourself to daylight as soon as possible after waking up. In summer, ten minutes outside is already sufficient, but in winter, on days when the sun is not shining, you should go out for at least 15 minutes. However, if you can't get out in the morning in winter, you can use artificial light to produce the same effect. Light therapy uses lamps with a light intensity of up to 10,000 Lux, which you can buy at any electro store. Sit about a meter away from the lamp and the effects will come after 30 minutes. By the way, you can effectively fight jet lag with the power of light.
In the evening, use dim light, preferably yellow, orange or red, and avoid blue light for at least two hours before bedtime. Between 11pm and 4am, experts say it's a must. If you have to work at night, get glasses with a blue light filter or a computer monitor with night modus. Start using the power of light consciously. You'll affect melatonin production so you'll fall asleep better, but also dopamine production so you'll feel happier and more motivated during the day.
ManaDrink | Origin
Mana contains tryptophan, which is important for sleep. Melatonin is essential for falling asleep, and the body needs tryptophan to produce it. 1 serving of ManaPowder provides your body with approximately 280 mg of tryptophan, one ManaDrink with about 200 mg. Thanks to the magnesium in Mana, you'll sleep like a rock.Buy
If you have problems with insomnia, a method widespread within the US Army based on yoga practice that involves gradually relaxing all muscles and pushing out all surrounding distractions might work. US soldiers help themselves by repeating the mantra "Don't think" and relaxing their muscles. That way they can fall asleep in two minutes anywhere. There is now a lot of information about methods of calming down and improving sleep. Spiritually based techniques such as meditation, breathing techniques or prayer help many people. An interesting relaxation technique is yoga nidra, which allows you to relax as if you were getting a good night's sleep, while still being fully aware of your surroundings.
Life is movement
Movement is an essential part of the equation that will lead to a longer life. The World Health Organization recommends that every adult should do at least 150-300 minutes of moderate physical activity (walking, cycling, dancing) or 75-150 minutes of vigorous physical activity (interval running, strength workout) per week. At least two days a week, you should strengthen all major muscle groups—legs, hips, back, abdomen, chest, shoulders and arms.
Don't underestimate the power of walking. It's the most natural movement that burns calories, strengthens bones and muscles, improves balance and memory, and prevents cardiovascular disease. Researchers at the Harvard T.H. Chan School of Public Health conducted a study in 2019 and found that women with an average age of 72 who walked at least 4,400 steps a day lived to a higher age than those who walked less or not at all. It is true that every step and every minute of physical activity is beneficial to health. So grab Mana and go for a walk. Or put your favourite music on, get a good stretch and go for a run or a workout. Regular exercise can help you age with more ease.
ManaDrink | Apricot
Mana will serve you as a light snack that will fill you up before any physical activity. After working out, Mana will replenish the necessary nutrients, including protein and electrolytes. The electrolytes in Mana are sodium, potassium, calcium, magnesium and chloride.Buy
Don’t let your hormones be like on a roller coaster
Hormones affect growth, hunger and satiety, sexual function, reproduction, thermoregulation and many other chemical processes in the body. Hormone imbalances occur when you have too little or too much of a hormone in your body. Some hormones decrease with age and it's completely natural. However, unhealthy lifestyle, illness or even too much stress can also cause a decline. There are always at least two hormones working against each other in the body, e.g. the higher the cortisol level, the lower the testosterone level. Nature has arranged it so that it is impossible to reproduce in times of stress, crisis and danger.
What leads to hormone optimisation?
- physical exercise
- sleep—optimisation of the circadian rhythm
- stress elimination or adaptation
- a balanced diet
- deliberate cold or heat exposure - effects testosterone production mainly
Mana boosts hormone production
The high quality omega-3 essential fatty acids from algae containing EPA (eicosapentaenoic acid) in Mana are essential for the regulation and proper production of hormones. Omega-3 supports more efficient hormone transmission and communication by increasing receptor sensitivity. EPA also regulates the dysfunction of the hypothalamus-pituitary-adrenal axis (one of the major neuroendocrine systems, a kind of "harmony balancer" in the body). Mana contains omega-6 and omega-3 in the correct 2:1 ratio. In one serving of ManaPowder you will find 1.5 g of omega-3 fatty acids, and in one ManaDrink 1.3 g, which according to EFSA covers about a third of the recommended daily requirement.
The imbalance of estrogen and progesterone—two hormones that are important for fertility—is helped to regulate by vitamin B6 in Mana. A single serving of both ManaPowder and ManaDrink provides the body with 300 µg of this vitamin, which is about one-fifth of the recommended daily requirement. As you may already know, Mana has a positive effect on the gut microbiome. This, in turn, positively affects hormones by regulating appetite and reducing insulin resistance. You can learn more about the effect of Mana on the microbiome here.
Mana is your finest source of nutrients
How you eat will affect not only the quality but also the length of your life. A diet rich in unsaturated fatty acids, healthy proteins, vitamins and minerals helps to lower "bad" cholesterol and works to prevent cardiovascular disease. With the right diet, you can prevent diabetes, osteoporosis and the famous "silent killer"—high blood pressure.
Mana is energy in its purest form. It contains a balanced amount of all the nutrients the body needs, including protein from six plant sources, healthy fats and all essential vitamins and minerals. The eight sources of fibre in Mana support the growth of the aforementioned friendly bacteria in the gut. The phytonutrients in Mana, which have antioxidant properties, play an essential role.
ManaPowder | Choco
Mana contains a balanced ratio of all essential nutrients from the finest natural ingredients. One serving of ManaPowder will provide you with 400 kcal, you can adjust the serving size according to your own needs. This way you are always in control of your exact calorie intake.Buy
Deliberate cold and heat exposure as prevention of ageing
During deliberate immersion in cold water, the stress hormones adrenaline and noradrenaline are released and mobilise the body to take immediate action to remove the stressor that caused their increase. The body tries to cope with the temperature change and protect mainly the core of the body. And so the heart rate increases, muscles tense and the body reduces heat-consuming activities.
Regular cold exposure and sauna sessions contribute to heart and blood vessel health, better blood circulation and reduce joint and muscle pain. After just 30 seconds in the ice bath or cold shower, the body produces up to 250% more endorphins and dopamine. That's why you'll be in a better mood for the rest of the day, concentrate better and feel more motivated.
Use the combination of heat and cold to kick-start your metabolism. In the sauna your body gets rid of toxins and the heated body processes fats better. The subsequent cooling in turn promotes calorie burning and speeds up metabolism. Always approach cold and heat exposure with caution and slowly increase the frequency and number of repetitions. Don't forget to drink enough water and replenish the necessary nutrients with Mana.
 Libor Mattuš (2022) Otužování: Kompletní průvodce chladem.
 Crystal L. Coolbaugh, Bruce M. Damon (2019) Cold exposure induces dynamic, heterogeneous alterations in human brown adipose tissue lipid content.
 Jillian Kubala, MS, RD, Ariane Lang, Bsc (2022) 10 Natural Ways to Balance Your Hormones.
 Státní zdravotní ústav: Spánek a zdraví.
 I-Min Lee, MBBS, ScD1, Eric J. Shiroma, Masamitsu Kamada, PhD (2019) Association of Step Volume and Intensity With All-Cause Mortality in Older Women.
 WHO (2022) Physical activity.
 Andrew Huberman, Ph.D. podcasts.