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The Western world already deeply embraces yoga, but meditation and mindfulness still sound too ‘spiritual’ and far away from some of us. But the truth is that these are the most productive exercises any person could do, especially in the kind of world we live in, full of stress and distractions. So, what is mindfulness anyway, how does it affect us, and how can you too start practicing it?

A variety of techniques for taking care of ourselves and our minds have been around for thousands of years, but there is no doubt that in the last few years, there has been a revolution in self-care. Yoga, meditation, psychological treatments, and other practices that connect the body and the mind were already trendy and spread to every part of the world before 2020, but then the coronavirus epidemic came along and made us even more aware just how important and valuable long-term self-care is, and how it can help us get through crises.

Lockdowns and the big changes we had to make to our routines made us all re-examine our lives and what nourishes our minds when everything else comes to a standstill, especially the continuous striving for achievement, improvements in certain aspects of our lives, or simply peace of mind and a sense of fulfillment.

In this renewed awareness, the word ‘mindfulness’ keeps on popping up. Mindfulness sounds like an amorphous spiritual concept, but the truth is that it’s an exercise that any of us can do – and benefit from.

Mindfulness is often included in psychotherapy treatments, but this really doesn’t mean that you need a professional person to guide you, and it can also be included in meditation or yoga. You may even be already practicing mindfulness – but you just don’t call it that.

So, what is it exactly? Mindfulness is the process of being aware and paying attention to our sensory and mental experiences as we experience them, without judging them. Practicing mindfulness involves listening to our breathing and paying attention to it, and to the sounds we hear, the smells we smell, and also to the thoughts that are going through our minds, but without dwelling on them or judging them, but simply being aware that they exist. If we take the time out to practice mindfulness and self-awareness, we will be able to eventually transfer this skill into our everyday lives, and this can help us handle stressful situations better, to listen to ourselves and those around us better, to new perspectives on small and big things, to be able to concentrate and be creative.

Many studies have been conducted on the subject of mindfulness, including in the “Happiness Lab” – a long-term study conducted by Yale University on what makes people happy. The results prove that doing this kind of exercise clearly leads to a happier life, enhanced memory and learning abilities, the ability to make better decisions, maintaining a healthy lifestyle and a balanced diet, a reduction in stress and anxiety, modified thought processes, and even fortification of the immune system. 

Without a doubt, all these are good enough reasons to try to start practicing mindfulness. The method suits everyone. Not sure how to get started? Fortunately, we live in an age of unlimited access to information. You can find countless videos on mindfulness exercises on YouTube or you can use one of the many meditation apps for mindfulness exercises, including guidance for beginners.

One of the simplest techniques for beginners is to do a full body scan:

– Sit comfortably, put away electronic devices (it is recommended to also silence them) and close your eyes.

– Start concentrating on how your body feels and on how it presses down on the surface you’re sitting on.

– Take a few deep breaths and concentrate on how the air fills your abdominal cavity.

– Breathe in and out slowly, trying to relax when exhaling.

– Now, focus on your feet, on the surface they are in contact with, its texture, and how your feet press down on it.

– Now, continue directing your attention up your legs in the same way – be aware what they are in contact with, if they feel light or heavy, how hot or cold they are, and any other sensory sensations.

– While making sure you continue breathing deeply and relaxing each part of your body as you become aware of it, continue to scan your body in the same way, in the following order – your back, abdomen, palms, arms, shoulders, neck and throat, jaw and facial muscles.

– Finally, try to focus the same attention on your body as a whole, take another deep breath, and open your eyes.

Hair loss or hair thinning is very common, especially as we age. But, besides aging, other factors affect the health and thickness of our hair. These include genetics, diet, hormonal imbalance, physical or mental stress, pregnancy, too frequent hair treatments, and more.

But it’s not predestined, and there are natural ways to help our hair get stronger, grow, and look healthy and full. Several types of vitamins and minerals contribute to the health of our hair, such as zinc, vitamin E, and vitamins from the B family, principally biotin.

So what exactly is biotin? And what does it do for our hair?

Biotin, also called vitamin B7 though some call it vitamin H and in some countries, it is called vitamin B8. It is soluble in water, is not stored in the body, and is one of the most popular vitamins to take as a nutritional supplement for hair health, but also for skin and nails. Biotin aids digestive processes – it is needed to break down proteins, carbohydrates, and fats into amino acids and fatty acids, thus helping the body to convert food into energy and to produce the proteins that are essential for hair, skin, and nails, such as collagen and keratin. In addition, biotin supports other systems in the body, such as brain and liver functioning, and a lack of it may lead to symptoms, such as fatigue, loss of appetite, and even depression.

Like other vitamins and minerals, it is recommended to consume biotin through food and, at the same time, to take supplements to ensure that we have enough. Biotin is found in peanuts, almonds and walnuts, legumes (such as soybeans, beans or lentils), egg yolk, sweet potato, avocado, cauliflower, banana, animal liver, mushrooms, broccoli, oats, and others. It is also a prominent component in Pelle’s hair capsules, along with vitamin B5, zinc, vitamin B6, vitamin E, and more, which work together to slow down hair loss and to renew and restore hair follicles so that the hair looks healthy and shiny.

Studies show that taking dietary supplements that contain biotin every day can stimulate growth of new hair after about 90 days. In addition, by taking biotin daily, you’ll also see a difference in the strength of your hair – your hair will be thicker, will break less easily, and you’ll see fewer split ends. Biotin also helps to improve skin health, including the scalp, and to strengthen nails. Our body is an amazing and sophisticated machine, but sometimes it needs a little outside help, and in the case of biotin – it’s very easy to compensate for the lack of it and to notice a significant improvement in the health and appearance of our hair.

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Genes

When it comes to genes, we know a lot more about hair loss among men, but there is definitely a genetic component of hair loss among women too but it is a different kind of hair loss – hereditary baldness in men usually causes the hairline to recede while in women, there is a general thinning of the hair on the head.  

Stress

It’s difficult to diagnose stress as the cause of hair loss. Stress can be in the form of physical stress, such as recovering from surgery, but it can also be mental stress from situations in one’s personal life or at work. In such a case, it is plausible that the loss of hair will manifest only a few months after the cause of the stress. This type of hair loss is only temporary and within a few weeks, the hair will grow back to what it was previously.

Age

While most of us associate aging hair mainly with going gray, age also affects hair loss among both men and women. In fact, more than 50% of women experience hair loss or thinning as a result of aging by the age of 70. Women who are prone to hair loss for genetic reasons will begin to see it during menopause, because of the decrease in the levels of the estrogen hormone.

Diseases and taking medication

The health of our hair can be damaged by an autoimmune disease, such as psoriasis, or by polycystic ovaries, but also by diseases, such as flu or corona and dysfunction or overactivity of the thyroid gland. In addition, sometimes it’s not the disease itself that causes hair loss, but rather the medication, and hair loss can be caused by a wide variety of medications, including antidepressants or birth control pills. However, in cases such as these, the condition is reversible, and the hair will grow back when you stop taking the medication and, in some cases, even if you continue taking it because the body gets used to it.

Hair treatments

How we take care of our hair can also cause it to fall out. Gathering hair into a tight ponytail, for example, weakens the roots of the hair and may cause hair loss. In addition, hair products that contain different chemicals or treatments that require using heat may cause hair loss if used too frequently. There’s no reason to stop dyeing your hair or blow drying it, just be sure to give your hair a break from such treatments every now and again.

Diet

What we eat on a daily basis affects all our bodily systems, and of course, also our hair. The lack of protein could be the cause of hair loss, along with the lack of vitamins such as biotin, vitamin A, vitamin C and vitamin E, and minerals such as iron or zinc. A varied diet rich in fruits, vegetables, whole grains, proteins, and healthy fats will help prevent hair loss and of course, nutritional supplements will also help to make up this lack.

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Pregnancy

Pregnancy and childbirth are extraordinary and natural processes, but also not easy on the body. They require a lot of resources and cause hormonal changes, and these could lead to hair loss. In fact, it’s a common phenomenon and about 50% of women experience hair loss after giving birth. As in the case of stress, here too, the hair loss may appear a few months later. This is only a temporary situation, but taking nutritional supplements can definitely accelerate the process of the body getting back to normal.  

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The last two weeks of August are challenging for anyone who has preschool and school age children. As parents, we don’t get a lot of time off, so even though it’s great to have more time to spend with the children, it’s not logistically easy if we still have to work. Throw the hot weather into the pot and you get an opportunity to make memories that will last a lifetime – but doing this requires us to make an effort.

Activities with the children:

1. Cooking together

Cooking together is not just a way to pass the time or to get the children to help out. It’s an activity that teaches them an important life skill, and you can also take the opportunity to talk to them about things such as where food comes from, the ingredients, and healthy eating habits. Try to go for simple recipes that do not have to be exact.

2. A trip with added value

Every summer holiday, we struggle to find where to take the children on a trip. There are so many beautiful places, but why not add value to the trip? For example, you can take them to animal shelters instead of to the zoo, to one of the many museums scattered around the country, to volunteer to pack donation baskets for the needy, or on a tour of nature with educational explanations for them – and you.

3. Shared and active viewing/reading

Let’s face it, sometimes there’s nothing better than just putting the kids in front of a screen. In fact, even us adults sometimes like to switch off our minds, curl up on the couch, and watch a good movie. So why not combine the two activities? We all have our favorite movies, series or books from childhood that have a special meaning for us. The next time you are all at home in the evening, choose something cultural that you like and that is suitable for children, and watch or read it together, and then tell them why it’s so special to you.

Activities without the children:

1. Go for a walk

We’ve already given you some ideas that don’t require a babysitter, so if you have a partner, ask them nicely if you can go for a walk outside by yourself. Listen to a podcast or a favorite album, and use this time to clear your head a bit. Physical activity, even if as light as a moderate walk, will renew your energy.

2. Invest in your skincare routine

A skincare routine really doesn’t have to be a 30-step ritual; it can be simple and quick, but even cleaning your face properly and applying serum and cream for five minutes before going to bed can make you feel like you’ve done something for yourself. And if you take care of yourself – you’ll be the best version of yourself for your children.

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3. Read a book

The world is divided into two types – people who read every day before going to sleep and people who always want to read but feel they don’t have time. So first of all, you should know that reading a book before bed, especially if it is instead of staring at the screen of an electronic device, such as a phone, can improve your night’s sleep. In addition, even if you are particularly busy parents, try to find the time to read even for 20 minutes, whether it is a fiction book that will help you get lost in an imaginary world for a while or a nonfiction book that challenges you to think.

4. Meditate

For someone who has never tried to meditate, doing it can seem like an impossible task. But the truth is that nowadays, it’s very easy to start meditating since there are countless apps and YouTube videos on guided meditation, which is a great way to dip your toes into this intriguing practice. Meditating regularly has many benefits – it reduces stress, develops the imagination, and gives you tools for self-awareness and dealing with everyday situations.

5. Make a to-do list for the next day

It may sound like just another task, but the truth is that the rare free time we have in the evening without the kids is the perfect opportunity to reduce future stress. Most of us tend to go to sleep with our minds alive with we have to do the next day. Making this list will not only make you more efficient, it will also shift tasks from your mind onto a page, and so free and soothe your mind.

Find physical activities that you really enjoy

In an age where fitness has become a lifestyle and social media is filled with pictures and videos of influencers lifting weights, it’s easy to get carried away and think we should all set aside time for chest exercises and time for leg exercises at the local gym. While lifting weights is certainly a wonderful and a recommended activity, the most important thing for persisting with a fitness routine is to find the right activity for you. This activity could be half an hour of yoga, taking walks a couple of times a week, or even dancing for an hour at home with headphones on. If you don’t have a set fitness routine, there’s no reason to try to go from zero to 100. In order to persist, it’s always better to start small with an activity that is comfortable and enjoyable, and increase its intensity and frequency over time.

Invest in the right clothing – not necessarily expensive

Our sportswear should, first and foremost, be functional and allow us to move easily. It also really doesn’t matter what it looks like, and you certainly don’t need to spend a lot of money just to wear the trendiest brands. But fashion and investing in how you look does have a significant psychological effect, and if our sportswear is something we look forward to putting on or being seen in, it can only boost our motivation even more.

Schedule your exercises and make them a high priority

We’re all familiar with this scenario: We decide that it’s time to start (or go back to) exercising regularly and consistently, we keep it up for a few days – and then real life starts to interfere. One day we’re tired; the next day, friends invite us for a spontaneous drink, and suddenly we find ourselves putting off exercising, losing what we have gained and once again, we find ourselves drifting away from the routine we set for ourselves. This vicious cycle demands a change in mindset and attitude – don’t treat sport as something you cram into your weekly schedule when it’s convenient, rather treat it like you would meetings at work. Plan the type and duration of exercises in advance and add it to your diary, even if it is a 20-minute walk.

Set goals for physical and mental achievements, not for your outward appearance

We all know that physical activity is good for our health, strengthens not only the muscles but also the bones, and contributes to mental health. Still, sometimes it’s hard for us not to narrow our goals down to one thing – how our bodies will look soon, especially since we’re inundated with images of muscles and toning everywhere. Physical change itself is, of course, a very legitimate goal, but it’s important to remember that it takes time and if we focus only on this, we may become discouraged along the way. Instead of setting goals related to external appearance, try to set the number of training sessions a week or, more importantly, physical achievements, as your goals. You’ll notice an improvement in your capabilities sooner, and this feeling of being stronger and more capable will motivate you to continue.

Enjoy the immediate benefits

Even if you set goals for the near or distant future, it’s hard to imagine them actually happening in your daily routine, and you need something to push you to go to the next workout. In addition to the physical goals we mentioned, it’s important to take the time to enjoy the immediate benefits we get from fitness training, and focus on them. When you struggle to get off the couch and put on sneakers, remember how proud you were of yourself the last time you finished a workout and how much the act of releasing hormones improves your mood in the short term. It is these immediate and wonderful benefits that will motivate you every day. And remember, the hardest part is getting started.

Make it easy for yourself

Your workouts themselves should be challenging and done with gradually increasing intensity, but everything surrounding the workouts shouldn’t be too much of a challenge. Be kind to yourself and adapt your fitness routine to your life, not the other way around. For example, if you really want to go for a walk outdoors or go to the gym but you actually prefer staying at home, start a new fitness routine doing YouTube workouts in your living room. You don’t have time for long workout sessions? Choose short, higher intensity workouts. Is it difficult for you to exercise alone? Try to find a friend who already has a fitness routine and ask to join them for classes or runs. When exercise becomes routine, it may take you out of your comfort zone, but until that happens – don’t be shy to adapt it to your needs and desires.

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Collagen is the most important protein in our body.  It affects how our skin looks and contributes to its elasticity, reduces wrinkles, and provides moisture. It strengthens our hair and nails and it also affects our bones, cartilage and joints. In short, this protein knows how to multitask!

Taking collagen in powder form, such as Pelle’s Super glam effect, is especially effective because it contains the recommended daily dose, the body’s ability to absorb collagen in powder form is high, and it can be easily added to drinks and foods, making it a daily habit that brings excellent results.

Nutritional supplements are, of course important but as their name suggests, they are, after all, supplements. This means that their function is to reinforce our diet and like most dietary supplements, even in the case of collagen, it is recommended to eat foods containing collagen or components that encourage the natural production of collagen in the body in parallel to taking the powder. If beauty and health start from within, there is no doubt that our diet is a great place to start.

So what should we include in our diet in order to help it produce collagen? The first group of foods are those rich in animal protein and contain the amino acids that produce collagen – chicken, fish, eggs, and dairy products. Vegetables that are rich in protein and amino acids are legumes and soy.

Another group of foods are those rich in vitamin C, a significant component that helps to produce collagen in the body, which is why it is also found in Pelle’s products. The immediate culprits are, of course, citrus fruits, but vitamin C is also found in peppers, strawberries, tropical fruits such as mangoes, and even in tomatoes and leafy greens.

The mineral zinc is another component that helps the body to produce collagen naturally, and you’ll find it in meat, legumes, nuts and seeds of various kinds, and in whole grains. Another food that may surprise you is garlic, which has a large variety of health benefits. What is the connection between garlic and collagen? Garlic contains sulfur, which helps to slow down and prevent the process of breaking down collagen in our body.

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If it’s difficult for you to keep track of all the vitamins and minerals your body needs, it is recommended to remember one important rule of thumb: a healthy diet is a varied diet. If you combine as wide a variety as possible of fruits, vegetables, nuts, legumes, whole grains, healthy fats ,and animal and/or plant protein products, you’ll get the most of what nature has to offer your body. At the same time, it’s important to remember that the body’s ability to produce collagen decreases gradually from the end of our twenties so the best way to continue helping the body to produce collagen is the combination of a smart, varied diet rich in amino acids, vitamins, and minerals and taking collagen in powder form as a nutritional supplement. Bon appetite! ????

Move your body

We all already know how beneficial regular exercise is to our physical and mental health. It releases hormones that lift our mood, make us feel that we have done something good for ourselves, strengthens our muscles and bones, and relieves pain we may experience in our daily activities.

But not all of us have the motivation or the time to start the day with an intense cardio or weight-lifting session. Whatever the case, it’s highly recommended to start the day with some kind of movement.

The best way to move your body in the morning is to go for a light walk, absorb some vitamin D from the sun (using sunscreen of course!), and breathe in the air, but other excellent options are a short yoga session, preferably one that includes meditation, stretching exercises, or breathing exercises.

Not sure how to go about doing this? No problem; the web is full of short free videos that instruct you on how to get the best out of even 10 minutes on the mat or carpet.

Let the phone carry on sleeping

There’s no need to apologize for the addiction to smartphones that we all have. After all, these days, it’s a work tool for everything we do. We use it to communicate with our loved ones, to keep up to date with what is happening in the world, and for almost anything we need to do.

At the same time, it’s better not to pick up the phone too quickly after waking up. It’s better to allow the brain to wake up quietly and peacefully. The phone not only contains important information, it can also overwhelm us emotionally and physically, and if we wake up and immediately reach for it, we don’t allow ourselves time to focus on the day ahead.

Therefore, try to let the phone carry on sleeping for another half hour or hour after you wake up, and in the same breath, it’s also recommended to say goodbye to it about an hour or two before going to sleep in order to sleep better, and also not to keep it in the bedroom during the night.

Work on a personal project

Most of you may have probably heard about the 5am club, but to apply some of the principles of this approach, you really don’t have to get up that early.

What is beneficial is to start trying to get up earlier than you are used to or have to, and to do it gradually. Use the free time in the mornings to invest in personal or professional projects that you want to accomplish but find it difficult to get to at the end of the day, after hours of work and with many distractions.

This project can be anything, from arranging the closet for the change of seasons or working on a professional project that you just started to an arts and crafts hobby or online language lessons that you always wanted to make time for.

Make two to-do lists for the rest of the day

Lists are an excellent way to organize the rest of the day in our heads instead of using nagging reminders from our electronic devices.

But wait, why two lists? Very simple – We recommend starting with a list that contains the maximum number of things you would like to accomplish that day. Then, reduce it to a second list that includes only the minimum that you need to accomplish. This way, you can prioritize and also adapt the to-do list to how you feel physically and mentally that day, because we all have more productive days and less productive days.

This is also a good way to take pity on yourself and be accepting when you don’t manage to finish the maximum list, but yet still feel fulfilled even when you finish only the minimum list for that day.

Drink two glasses of water and eat something healthy

Drinking water is perhaps the single most important activity you will do all day, so why not start doing it in the morning? This is a small and simple habit to keep up, but with huge benefits. In addition, try not to skip breakfast, and make sure it’s healthy and balanced, with an emphasis on proteins. A healthy, nutritional start to the day will help the rest of the day go smoothly, both psychologically and physically – we’ll be less hungry, our blood sugar levels will stabilize, and we’ll also feel that we have nourished ourselves in a healthy way and will want to continue the day like this. It’s also a good time to take our nutritional supplements and mix a sachet of our Collagen super glam effect powder into water, coffee, or food.

Sticking to a routine of eating healthy foods does not come easily to any of us, but you won’t believe how much starting the day healthily will make it easier for you to continue your day properly and is, ultimately, an act of self-love and concern for our own physical and mental health.