Christmas gatherings, family visits, New Year’s Eve parties... A period of mutual gratitude, but also loads of festive food and toasts to good health. This is why many people associate this time of the year with stress, fear of gaining weight, or headache.

The following article offers you a few tips and tricks to enjoy the party period in peace and minimise the potential negative consequences of attending so many parties. I’ve made a point of approaching this topic lightly and briefly, so that instead of reading, you can maximise the time spent with your loved ones (and try these tricks in practice!). Let’s get started!

Before the party

[ Sleep on it ]

Lack of sleep causes more than just a bad mood. It can upset your hormone levels, increase your appetite, and also influence your food preferences, making you crave foods rich in sugars and other carbohydrates.

Why?

Sleep deprivation increases the levels of ghrelin, a hormone that signals hunger and stimulates appetite. At the same time, it also suppresses the hormone leptin, which sends the body a signal that we are full. As a result, you can experience sensations of insatiable hunger even though there is certainly no shortage of food. 

It is remarkable that lack of sleep can also affect your food preferences. Foods rich in carbohydrates, such as Christmas cake or biscuits, can suddenly seem even more tempting. This is because our brain perceives them as the fastest sources of energy. However, if consuming these foods becomes your daily bread, replacing a balanced diet, the result may be weight gain and metabolic dysfunction (1). 

Are you planning to attend plenty of parties or even just a few family gatherings? Treat yourself to some beauty sleep. With quality sleep you increase the chances that your hormones will be on your side and your metabolism will work the way it should. 

[ Physical activity ]

If you’re about to attend a feast, want to enjoy a full plate, but also minimise the negative consequences of your actions, start your day with physical activity!

Why?

This study showed that 45 minutes of high-intensity training increased metabolic rate for up to 14 hours after the training (2). Not only will you boost your mood, but you will also offer your body better conditions to deal with a generous helping of potato salad.

In addition, exercising can also improve the glycemic response (your blood sugar response) to food and drinks high in carbohydrates. In other words, your body will be more efficient at digesting the festive treats that you munch on throughout the day. 

[ A balanced first meal of the day is the secret of success ]

Whether you eat breakfast at 8 a.m. or 1 p.m. (I’m thinking about you, my dear practitioners of intermittent fasting), pay attention to what your first meal of the day consists of. This is important because the first meal has a significant effect (not only) on our feelings of hunger and fullness for the rest of the day.

Although a slice of stollen or cake might seem like an ideal festive breakfast, our blood sugar levels might disagree.

Your glucose levels naturally rise and fall throughout the day and the food we eat has a significant effect on this process. In this way, our choice of food can influence the fluctuation of our blood sugar levels to a certain extent.

Whenever possible, don’t start your day with foods that are rich in carbohydrates (watch out, besides the obvious croissant and toast, this also includes sugary granola or fruit juices). For stable blood glucose levels, treat yourself to a breakfast that contains fibre, proteins, and fat (3). Just to give you an idea, this can be eggs, vegetables (such as tomatoes or mushrooms), or a bowl of high-quality fatty yoghurt with some healthy treats on top.

Why should you avoid fast sugars for breakfast?

If you eat foods rich in fast sugars (like that croissant), it can cause a rapid rise followed by a rapid fall in blood sugar (4). In other words, its levels resemble a roller coaster - up and down. Wait a second… a rollercoaster sounds fun, so why would we want to avoid it?

Unstable blood sugar levels can have a number of consequences which include increased inflammation in the body, wrinkles, feelings of tiredness and fatigue, and an ever-present hunger. If you also suffer from cravings, especially for sweets, and you blame yourself for a lack of self-discipline, you might find a connection there as well. It can be a direct consequence of the dramatic fluctuations of your blood sugar levels.

A balanced first meal of the day is the key to success for stable blood glucose levels throughout the day, and a small safeguard against sweet tooth.

[ Refresh yourself with apple cider vinegar ]

Before hitting the party with an abundance of festive treats, add a spoonful of apple cider vinegar to a glass of water. This small trick performed about half an hour before eating can reduce unwanted blood sugar fluctuation by up to 30%.

Why?

This small trick works because the acetic acid from vinegar deactivates alpha-amylase, an enzyme in the saliva that begins to break down starch into glucose. In addition, acetic acid slows down the absorption of carbohydrates, giving the body more time to deal with glucose in the bloodstream. At the same time, vinegar accelerates the process in which your muscles absorb the sugar that enters your bloodstream after eating a meal (5, 6).

At a party:

[ Mindfulness with a fork in the hand ]

I have two definitive reasons for slow, epicurean musing with every mouthful.

• Reduced risk of overeating

The brain is a bit slow on the uptake. It takes approximately 15-20 minutes before our brain realises that the stomach is being fed. Do you remember I mentioned the hormone leptin in the paragraph on sleep? It is precisely this hormone that acts as a messenger that delivers the message: “It’s OK now, no more food needed, I AM FULL!” It takes a while before the information that you have had enough reaches you.

It can then happen that when enjoying delicious foods during an interesting conversation, you may not even realise that the sandwich in your hand is already the fifth within the same number of minutes. Unpleasant feelings of overeating and a strain on our body inevitably follow.

• Reduced risk of a swallowed bone

You minimise the risk of having to rush to the emergency room due to a swallowed bone from a carp fillet.

Slow and deliberate chewing improves the triggering of signalling cascades for the production of digestive enzymes and mechanical contractions of the stomach. Your stomach as well as your tomorrow self will thank you.

[ 1 + 1 (alcoholic and non-alcoholic drinks) ]

If you treat yourself to an alcoholic beverage at a party, automatically grab a glass of water with your other hand. Adopt the 1+1 habit.

Why?

Alcohol acts as a toxin in our body. In order for this toxin to be cleared, the body needs water in the process of breaking it down. The source can be either a glass full of water in your hand, or water from your body tissues. So you don’t want to feel like a raisin in the morning and want to avoid a dry mouth and headache, combine every glass of alcohol with a glass of water. 1+1. Easy peasy.

[ 1 + 1 + C ]

The combination of 1+1 can be enhanced with a capsule of high-quality vitamin C taken with every glass.

This will reduce the process of turning alcohol into aldehyde - a metabolite that plants a hangover in our head and accelerates ageing. Vitamin C helps the body break down alcohol and reduce its toxic effects (1; the results of this study were limited by the small size of the study and absence of a control group).

Bonus: [ Glutathione ]

Glutathione - the king of antioxidants and a great helper. It will support your body in metabolising alcohol and in detoxification. Moreover, regular alcohol consumption depletes levels of glutathione naturally available in our body (7). All this can make supplementing it so much more useful. If you decide to turn to this helper, make sure you reach for a form that your body can absorb effectively. So look for liposomal glutathione. 

I recommend taking liposomal glutathione both before and after alcohol drinking. This will increase the chance that you will have enough antioxidants in your body to protect the health of your brain and prevent hangover symptoms.

After a party

[ Magnesium ]

Ensure high-quality sleep by taking a magnesium supplement before bedtime.

Why?

In the body, magnesium is involved - among other things - in processes associated with muscle relaxation and proper functioning of the nervous system. If you’ve had a hectic day and would like to help your body relax and enjoy a good night’s sleep, taking a magnesium supplement can do you a great service.

[ A glass of water ]

Prevention of a morning headache after a challenging evening with family and friends? Hydration before sleep.

Why?

The reason is the same as in the paragraph [1+1] above. Alcohol dehydrates the body. The tissue surrounding your brain consists of water, and celebratory toasts can contribute to loss of water and shrinkage of this tissue (8). This can lead to an unpleasant sensation of tension in the head, headache, and unwelcome fatigue.

A glass of water before sleep will help prevent your metamorphosis to a shrivelled raisin and alleviate the consequences of alcohol consumption.

In conclusion:

Relax. Eating and drinking are intrinsic to spending time with family and friends. After all, food is viewed as more than just a means of survival. Food and food-related traditions form part of our identity and culture. The season of holidays and celebrations necessarily exposes us to alcoholic beverages and unusually large portions of food or foods that our microbiome isn’t used to. That’s why I offer you these tips on how to support your body and navigate the holidays with peace in your soul, a smile on your lips, and a cosy feeling in your belly. I think they might come in handy.

Happy holidays ♥ Terka & Systers

To sum up:

• Quality sleep
• Physical activity
• A balanced first meal of the day (protein, fat, fibre)
• Apple cider vinegar
• Mindful eating
• 1 + 1 (alcoholic + non-alcoholic) + vitamin C
• Liposomal glutathione before and after alcohol consumption
• Magnesium before sleep
• Hydration before sleep
• Relax 

Bibliography:

[ 1 ] Walker, M. (2019) Dr. Matthew Walker on sleep for enhancing learning ... - youtubeMatthew, Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System. Available at: https://www.youtube.com/watch?v=bEbtf7uS6P8 (Accessed: December 1, 2022). 

[ 2 ] Chen, M.F., Boyce, H.W. and Hsu, J.M. (1990) “Effect of ascorbic acid on plasma alcohol clearance.,” Journal of the American College of Nutrition, 9(3), pp. 185–189. Available at: https://doi.org/10.1080/07315724.1990.10720368. 

[ 3 ] Chang, C.R., Francois, M.E. and Little, J.P. (2019) “Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability,” The American Journal of Clinical Nutrition, 109(5), pp. 1302–1309. Available at: https://doi.org/10.1093/ajcn/nqy261. 

[ 4 ] Hall, H. et al. (2018) “Glucotypes reveal new patterns of glucose dysregulation,” PLOS Biology, 16(7). Available at: https://doi.org/10.1371/journal.pbio.2005143. 

[ 5 ] Brighenti, F., Castellani, G., Benini, L., Casiraghi, M. C., Leopardi, E., Crovetti, R., & Testolin, G. (1995). Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. European journal of clinical nutrition, 49(4), 242–247.

[ 6 ] Liljeberg, H. and Björck, I. (1998) “Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar,” European Journal of Clinical Nutrition, 52(5), pp. 368–371. Available at: https://doi.org/10.1038/sj.ejcn.1600572. 

[ 7 ] McKillop, I.H. and Schrum, L.W. (2005) “Alcohol and liver cancer,” Alcohol, 35(3), pp. 195–203. Available at: https://doi.org/10.1016/j.alcohol.2005.04.004. 

[ 8 ] Hobson, R.M. and Maughan, R.J. (2010) “Hydration status and the diuretic action of a small dose of alcohol,” Alcohol and Alcoholism, 45(4), pp. 366–373. Available at: https://doi.org/10.1093/alcalc/agq029. 

So that the power of Christmas would not overpower us.

Christmas in a zen den 

Perhaps you know the feeling. You wish with all your might to avoid it, but in the end pre-Christmas time always finds you in the midst of chaos, without any creative ideas or free time, and your apartment is a mess.

Yet all you really wish for is to meet up with your loved ones, have a laugh, slow down, take a deep breath, enjoy a hot cup of cocoa with cinnamon over a good book, hug and be hugged.

And you, my man, perhaps you don’t feel any better. Perhaps you don’t have a nose for the perfect gift, perhaps you’re running out of ideas, you seem to have even more work than ever before, and you are looking for something simple and practical.

I am teaching myself that besides the store-bought presents, I can give my loved ones the gift of my presence, a smile, thought, or a present that I handcrafted exclusively for the unique personal universe of the beloved person. Alright, now we have an idea of the profound essence of Christmas. On the other hand, I don’t know everyone around me so well, nor does everybody appreciate gifts of this nature, and I can’t always find so much time. Moreover, the patterns of “Christmas behaviour” adopted in childhood are not easy to rewrite, and they constantly force me to reevaluate the situation and balance on the edge. That’s why, if, for whatever reason, I do buy presents, I like them to serve well and long, be versatile, and also please the artistic soul. In our colourful lives, it’s not so easy to make all of this work, though.

One…two…three…panic!

What to do about those for whom I want a smart, functional, and tasteful present, but don’t know them so well? If I want to support their journey to optimal health or just treat them to something special? The women at Systers put our heads together and thought about the latest letters to Santa. You might find inspiration in the following specific ideas, or they might help you come up with your own. 

[ For a hardworking or studious woman ]

This kind of superwoman needs a boost, sufficient energy, and also an adequate amount of rest. For a focused zen woman, the first thing that comes to mind is ZEN adaptogenic coffee by London Nootropics. In the morning, a Black Stuff capsule can get anybody into balance, as it helps the gut, skin and the rest of the body adapt to the load of oxidative stress that’s coming. The book Adaptogens - Herbs for Longevity can bring a playful aspect into the lives of women who always love to learn something new because it teaches how to incorporate functional adaptogens into everyday life. And if they treat themselves to a full dropper of KÄÄPÄ Mushrooms’ Lion’s Mane tincture while reading, not even an off-key rendition of a Christmas carol will make them lose focus. Blue-light-blocking glasses could come in handy for those evenings spent replying to emails or studying. We have tested and tried the ones from Hynek Medřický, a Czech visionary, for example.

[ For a perpetually tired woman ]

Here a profound recovery support and quality nourishment for the belly and the whole body will definitely be a safe bet. All of this will result in the desired abundance of energy. That is why such a woman can add an adaptogenic Cordyceps powder to her breakfast porridge enriched with delicious granola that is nourishing yet easy to prepare, treat her body to a helping of essential omega-3 fatty acids at lunch, and start up regenerating processes with magnesium and zinc chelate with vitamin B6 while reading Burn Slowly before sleep.

[ For your mum or auntie ]

Perhaps they don’t follow Systers or biohacker news, but they will probably not turn down the aromatic adaptogenic coffee by London Nootropics or our delicious Systers Chocolate. Another great source of joy might be the luxurious Antü skincare collection for mature skin from Codex Labs or hyaluronic acid formulated by experts at the amazing Wild Nutrition, who are fully aware that as we grow older, our hyaluronan levels naturally decrease. Thanks to them, we have another trick to play, together with Collagen Booster and vitamin C.

[ For a very close person ]

She can be your wife, partner, or closest friend, someone to whom you want to express how much she means to you, from heart to heart. The rose petals in Rose heart opener by Anima Mundi can help you do just that. It can be added to relaxing cocktails or morning porridge and enjoyed sip by sip, mouthful by mouthful. The I love you duo of scented soaps or a sensual massage using the Collagen booster face oil can enrich your shared moments of intimacy. If you feel like experimenting with couple’s playful cold therapy, Verča’s ebook Love of Cold - A Complete Guide to Cold Therapy for Women might prove very useful. This book will guide the woman through cold exposure safely and gently. Afterwards, the entwined bodies can warm up with the help of a Lighthacker red light panel. A nifty supplement for energy and longevity support is NMN from the Czech brand Minus Age, and you will most definitely make your loved one very happy with a voucher for one of our Systers camps. Warning: This camp has significantly changed a fair number of lives already, including our own, and we women couldn’t be more happy about these irreversible changes.

[ For a colleague or an acquaintance ]

Is this a woman whose qualities you have not yet had the chance to get to know properly? Then some more universal tips are in order. Do not panic, a Systers chocolate and Wild & Coco granola will soothe the soul of any woman. Another great gift is the London Nootropics adaptogenic coffee starter set, or perhaps a heavenly scented balancing soap of the highest quality by Codex Labs.

[ For the kids in the family ]

Now this is totally clear! The ultimate combo of a healthy treat and a functional supplement for a content belly is definitely Happy Tummy with humic acids in the form of Black Stuff. The little ones will also happily crunch on the delicious strawberry granola by Wild & Coco or munch on a brownie bar with raspberries and almonds from Braineffect. Yum! I think that before I get to the last very important gift recipient, I shall have some delicious snack… 

[ For myself ]

Dear Sys, don’t forget about yourself and make yourself happy in the same way that you constantly bring happiness to others. Let the dark Black Stuff capsule optimise your well-being and enjoy the best that longevity biohacking has to offer: NMN supplement for energy production in every single one of your cells. You can pamper yourself with a kind touch and a positive thought using the Collagen booster oil for a face massage. Feel like a goddess at any party or while simply chilling at home watching Christmas movies with the non-toxic lipstick by Kia Charlotta, and the biggest gift from you to yourself could be our camp, where the Systers team of women will be very much looking forward to welcoming you! 

Did you find inspiration here or did you come up with your own ideas while reading? Share your own tips for homemade or store-bought gifts, for example by posting a comment on our Instagram account @systers.bio.

I wish you a Christmas full of rest, laughter, bright lights, and heady smells and tastes. May you spend this winter time snuggled up in bed with your loved ones and, above all (!), may you pamper and love yourself, dear Sys. You are a beautiful and fascinating being, just the way you are right now. I wish for you to see your own uniqueness, as we see it in the women we meet in our lives and who come to create our completely singular camps.

[ Have yourself a truly peaceful, merry Christmas, Sys. ]

Thank you for playing with us. ♡

Autumn and winter are seasons when we are surrounded not only by fluttering leaves, but also by torrents of stress produced by imminent deadlines or the preparations of a “peaceful” Christmas.

In my previous article I shared a few tips for helping the “front line” of our immune defence for a more effective battle against enemy bacteria or viruses. Personally, I trust my body a lot, but I still prefer to have something up my sleeve in case the front line of my defence fails. In this article I offer you a short overview of supporting supplements worth having at home, just in case you or your neighbour “are coming down with something”.

“I’m coming down with something.” A sentence that has probably confused many foreigners. This idiomatic expression is used frequently, however. Among the symptoms of “coming down with something” is headache, sore throat, lethargy, and tiredness. In general, activities that usually do not require a lot of energy suddenly feel a lot more challenging, even draining. Our body is sending us a signal: “I request your attention, something is wrong.”

What can you expect from this article?

1. Inspiration for creating your own mini army of supplements for autumn and winter.
2. Systers’ tips on supplements that we take ourselves.

Curcumin

Curcumin, a polyphenol contained in turmeric, can help maintain proper functioning of the immune system. Its probiotic properties and ability to lower cortisol levels (for example, as a consequence of chronic stress or Christmas shopping at the last minute) contribute to the body’s ability to produce optimal immune response.

Curcumin has antibacterial, antiviral, and antifungal effects in the human body (1). And that can prove useful in flu season.

Systers tip: Liposomal Curcumin 3Complex

How will it support you?

• [curcumin + dimethoxycurcumin + bisdimethoxycurcumin ] = A triple power of three curcuminoids from a turmeric extract
• [ LipoCellTech™ liposomal patented blend ] = It will ensure that the active substances will not pass through your digestive tract unused, but up to 95% of them will be effectively absorbed directly by the cells.
  
  If you would like to include this complex in your immune kit, take a look here

Shiitake

Functional mushrooms have been getting more and more attention lately and I hope that they will soon be part of every household. If you don’t know where to start, I can recommend a tincture with the adaptogenic shiitake, for example.

How will it support you?

Studies show that a regular use of shiitake mushrooms has positive effects on the immune system. Among other things, shiitake improves cell proliferation (= the growing number of cells as needed) and increases the production of sIgA (= supports the function of mucosal immunity) (2).

Systers tip: KÄÄPÄ Mushrooms - Organic Shiitake, tincture

Careful. When choosing adaptogenic mushrooms, it is important to pay attention to the quality. The Systers team has explored the market and in the end we have chosen shiitake from KÄÄPÄ Mushrooms for our e-shop. Why? Because their products are:

• Made with the fruiting bodies of the mushrooms, not the mycelium.
• Produced using the special double extraction method.
• Concentrated and easy to digest.
• Made with mushrooms grown in sustainably farmed forests of Lapland.

This tincture fits in your handbag, backpack or pocket, and you can use it in any way you want - in your coffee, porridge, or just pop a few drops directly in your mouth.

You can learn more about shiitake here

Plant-based Immune Support

How will it support you?

• [ Niacin and vitamin C ]

You will appreciate their help especially if you need to reduce tiredness and fatigue.

• [ Oyster mushroom and maitake extracts ]

You will treat your body to some beneficial extracts, such as that of oyster mushroom or maitake.

• [ Elderberry and zinc ]

A boost in the form of antioxidants and a support for your immune system + help with reducing inflammation in the body. 

If you would like to include this complex in your immune kit, have a look here. 

Vitamin C

Regular supplementation of vitamin C will help you reduce the duration of the common cold, rather than prevent it. According to an extensive analysis, it reduces the duration by 8% in adults and 14% in children (3).

When weakened (periods of illness and infection), the body draws on its reserves of vitamin C a lot more and faster. If you have caught a cold, increase your daily dose of vitamin C.

Inspiration for the daily dose:

• 1,000 mg every hour for the first 6 hours.
• Then 1,000 mg 3 times per day. Continue as long as the body requires it (5).

Systers tip: Liposomal Vitamin C

The same as curcumin, this vitamin C is also in liposomal form, produced using the patented LipoCellTech™ technology. I think this is worth mentioning since it means up to 20 times higher absorption than its competitors. 

• Have a look here if you consider including vitamin C in your army of supplements.

Spirulina

How will it support you?

Spirulina inhibits, lowers the activity of mastocytes (tissue cells located in close proximity of the mucosa of the respiratory tract). Its effects are supported by the content of vitamin C, magnesium, iron, and vitamin B6. It promotes recuperation and regeneration (4).

Inspiration for the daily dose: If you feel under the weather and have a blocked nose, try treating yourself to up to 2 g spirulina.

Systers tip: Vitalvibe - Crunchy Spirulina, organic

Woohoo, I simply love this spirulina. It comes from the ecological Indian community of Auroville and the production process is carefully controlled in order to ensure the preservation of the maximum of nutrients. The best part is its form. A simple supplement has been transformed into a crunchy treat, and so you can sprinkle it on top of your morning porridge, grilled vegetables at lunch, or New Year’s finger food.

If you are intrigued by this green delicacy, have a look here.

Bonus Systers tip: If you wish to smuggle some adaptogenic boost into the cup of your mum, friend, or gynaecologist, for all I care, you can give them adaptogenic coffee as a gift.

London Nootropics - Adaptogenic Coffee - ZEN

How will it support you (or them)?

First, it will make you smile because the box the coffee comes in is simply beautiful. Inside, you will find a special coffee blend enriched with adaptogens. In the case of ZEN coffee, there is high quality KSM-66 ashwagandha, along with water-soluble CBD.

(I understand that not everybody knows what adaptogens are and what to imagine when they hear adaptogenic coffee. Here you can find Verča’s animated video (in Czech) in which she explains what adaptogens are and why we love London Nootropics adaptogenic coffee so much.)

Bibliography:

1. Hewlings, S. & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland) 6 (10): 92.
2. Dai, X. et al. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition 34 (6): 478-487. 
3. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 31 (1): CD000980.
4. Nourollahian, M., Rasoulian, B., Gafari, A., Anoushiravani, M., Jabari, F., & Bakhshaee, M. (2020). Clinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitis. Acta Otorhinolaryngologica Italica, 40(3), 224-229. doi:10.14639/0392-100x-n0139
5. Arina, T., Sovijärvi, O. and Land, S. (2020) Biohacker's Flu Guide. Helsinki.

Make the chilly autumn weather more enjoyable, boost your resistance, and give your wallet a rest.

The autumn season is requesting an audience

Autumn is here, and along with beautifully coloured foliage, crisp air and the opportunity to wear fluffy sweaters and drink tuned cocoa come a few risks in the form of a weakened immunity and ubiquitous bugs, mental health crises and autumn blues, or a lack of energy of body and mind. In other words, there is less sun and the days are getting shorter, while autumn melancholy and tiredness are becoming stronger and layers of clothing multiply.

How can you make such chilly weather more pleasant and disburden your wallet at the same time? Biohacking, which allows us to know and optimise ourselves and our environment, brings us a few useful tips for free.

We are inextricably connected with our environment. That is why as soon as the seasonal change begins in nature as it gradually settles down to sleep (with a shortening of daylight and lowering of temperature), so does our body settle down to a similar “hibernation”. The biggest change in temperature and light occurs around the end of October, and we feel it not only as a desire to dress in white sheets for Halloween, but also at the level of immunity, digestion, or the activity of our genes themselves.

Nature and every living being in it is governed by more or less cyclical processes, none of which should be skipped or neglected. From a long-term perspective, we are simply not capable of functioning at the height of all our abilities all the time. Let’s be more patient with our bodies and minds in the autumn, let’s allow them to sleep a little longer from time to time, and let’s not stress them with too many excursions beyond our comfort zone or too many stimulants. I will not focus specifically on mental health today (although most of the techniques below may help with that, too), but do not neglect it! Put simply, what you performed effortlessly within the physical and mental realm in the summer might suddenly not be so easy. And that is perfectly alright, Sys.

The constant disputes over the thermostat setting

Is it really so great to live in a nonstop comfort of overheated homes?

We have got used to taking care of ourselves in a way that keeps us comfortable all the time. I do not want to write about the often stressful stepping outside of your comfort zone, but rather to draw your attention to nature and its gradual and natural changes. You don’t necessarily need to let it snow in your home, yet it is clear that our modern lifestyle provides us with ever less motivation to go out into the present weather and temperatures, cradling us safely in a constant year-round temperature within the four walls. Such a way of life may be possible and safe for certain age groups and sensitive individuals, but paradoxically, it weakens the healthy population in the long term. We lose the ability to respond naturally to temperature fluctuations and this makes us more susceptible to diseases and other risks. Different family members have of course different requirements regarding the temperature, and so a dispute over the digits on the thermostat and the financial possibilities of the family is born.

Have you ever noticed the onset of fatigue, lack of motivation to work or exercise, or a deterioration of sleep quality when your home was too warm? The perfect home temperature cannot be safely generalised. Your grandma who has difficulty walking, your seriously ill neighbour, your sister’s baby, the perfectly resilient niece, your partner, you, with your permanently cold feet, all of you will likely have different thermal comfort levels, and it definitely does not mean that you should immediately lower the heating at everybody’s house to the recommended (and read really only recommended) 18-20 °C. According to the WHO recommendations from 2018, a safe and balanced indoor temperature is at least 18 °C, while it may need to be adjusted for more sensitive individuals (1). Temperatures below 16 °C with humidity above 65%, on the other hand, have been linked with the risk of respiratory problems (2). However, not even this is completely determinative, as we know many resistant exceptions.

The perception of the ambient temperature depends on many factors, including the choice of clothing, humidity, the physical, genetic, and physiological parameters of your body, level of physical activity, or your last night’s sleep. Therefore, the preferred room temperature can change in a moment. Differences in perception have been recorded across different cultures and between men and women, with women generally being less satisfied with the ambient temperature (3). There is nothing wrong with this, because as women we change physiologically throughout our cycle. On the other hand, it does not mean that we cannot play with our abilities and push beyond our limits!

Proceed lightly, carefully, by building up your own resistance.

Steps to autumnal resistance

Tread lightly in the autumn leaves of cold and risks and choose the strategies that can help you personally. Some helpers can be bought at the shops, but an autumn menu can also be compiled completely free of charge. It depends only on your preferences, and so below I include recommendations for both alternatives.

[ Through cold therapy to feeling toasty ]

I used to feel cold all the time, wondering every winter what new layer I should put on. Then I started asking myself why it is that after some time, my body accepts the change, I feel cold again and have to put more clothes on. The answer came to me in the word adaptation and along with it the idea whether I might be able to reverse the whole process, letting the body adapt to a decreasing number of layers instead. And so my journey to a certain form of minimalism and cold exposure began. It has already saved me a lot of trouble with overfull luggage when travelling, money for heating, and storage spaces. 

The end of summer and beginning of autumn is also the best time to start carefully habituating your body to the decreasing temperatures. You do not have to stress your body excessively, just let nature gently lead you by the hand.

Cold exposure can help you to generate your own body heat, and in this way you will become less dependent on the stability of outside temperature and excess layers of clothes. Moreover, there are no extra costs associated with cold exposure - you can alternate cold showers with frozen vegetables from the freezer, a local pond, one less layer of clothing, or an open window.

You have probably heard that women’s approach to cold and cold exposure should differ from that of men. Unfortunately, there is little material available on cold therapy in women for now, which is one of the reasons why our Veronika decided to use the available research and her own ample experience to compile an ebook on cold therapy for women.

[ Let some fresh air in ]

One of the reasons we tend to get sick in the autumn is because we often shut ourselves in our homes or other indoor spaces, where we spend a lot of time with other people. A higher concentration of people in a dry, badly aired space is a delicious feast for germs, and it is you who will suffer the consequences. I do not drive the woman out for half a day, but I drive some fresh air in for the woman indoors. ???? Let some fresh air in - in moderation, but frequently!

[ Fidget ]

Micro-movements during the day will help your body on so many levels! Set an alarm and jump up every hour, exercise your diaphragm, work standing up for a bit, take a short walk with the rubbish or to a local farmer to get some food, do 10 squats or a few pull-ups on the pull-up bar in your door frame. In this way, you will support your psyche, blood vessels, and thermoregulation.

[ Sleep like a princess ]

Don’t be fooled. For us at Systers “sleeping like a princess” doesn’t mean piling up 10 mattresses, putting on a frilly nightdress, and enjoying a lit fireplace in your bedroom. There are many techniques that can help improve the quality of your sleep, including a cool environment in the room, which should be around 18 °C (15-19 °C) according to general recommendations. The temperature of the room happens to be one of the most important factors that influence the quality of your sleep (4).

[ Warm up with a drink ]

A toasty feeling, good mood and more energy during the day can also be ensured by various beverages, such as our favourite Golden Sun Milk, ZEN Coffee, or quality cacao with Ceylon cinnamon, a pinch of chilli, and adaptogenic chaga mushroom tincture or Cordyceps powder. On the other hand, beware of green tea that, even when drunk hot, cools the body, and so it is not a good idea to drink it before practising cold exposure in winter, for example.

[ Warmth in the tummy ]

As the beginning of autumn also marks a change in our metabolism, I recommend focusing on local and seasonal foods with antiinflammatory properties, rich in fat and spices. So I’m thinking about pumpkin, carrots, turmeric, ginger, garlic, cumin, ghee, beetroot, broccoli, kohlrabi, potatoes, meat and eggs from local farms, and from farther away for example wild salmon, as a source of antiinflammatory omega 3 fatty acids.

Don’t succumb to the autumn blues, we are in it with you,

[ with love ♡ ]

Bibliography: 

(1) WHO Housing and health guidelines. World Health Organization. 2018. pp. 34, 47–48. ISBN 978-92-4-155037-6

(2) World Health Organization. Environmental Health in Rural and Urban Development and Housing Unit. (1990). Indoor environment : health aspects of air quality, thermal environment, light and noise (PDF). p. 17

(3) Sami Karjalainen. Gender differences in thermal comfort and use of thermostats in everyday thermal environments. Building and Environment. 2007 April. https://doi.org/10.1016/j.buildenv.2006.01.009

(4) Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012 May 31;31(1):14. doi: 10.1186/1880-6805-31-14. PMID: 22738673; PMCID: PMC3427038

The practice of sauna is ancient, with evidence that goes back thousands of years. It can vary in form and execution in different cultures of the world. The most popular variant, which we all probably know, is the Finnish sauna. Another form, less common but of increasing popularity, is the sweat lodge - a traditional purifying ritual of Native Americans. There exist different variants, depending on the culture.

The purpose of this practice is virtually the same everywhere, however. It is about purifying the body and mind, and some peoples also recognise its spiritual dimension. We will now have a look at the measurable benefits of sauna, while you can also look forward to different protocols and our personal experiments in next articles.

Recently, sauning has become literally a hot topic in the field of scientific research. It has been shown that hyperthermia is a great way to increase your life expectancy, slow down ageing, and improve your health in general.

The benefits of sauning

Over the last couple of months, we have described in great detail the benefits of cold therapy for women in all the different stages of their lives. Also, we have produced an e-book on the topic. Heat therapy has similar final effects as cold therapy, only the way is different. Both of these paths have their own merits and you can even combine them freely. If you cannot go to a public sauna during the pandemic, you might consider getting one for your home after reading these lines.

Reducing inflammation and effects on depression

The incidence of depression is about twice as high among women as among men, with a yearly prevalence of 5.5 % and 3.2 %, respectively. (1) Most of you, who take an interest in biohacking, your own biology optimisation, or work as trainers in different areas, know that inflammation is a big issue. Many people know of acute inflammation which can occur as the consequence of a small injury, for example, where we can observe redness and swelling. Some of you, however, might also be aware of chronic inflammation. In biohacking, we look for ways of optimising the levels of inflammation in the body and reduce the chronic kind. The problem is that chronic inflammation happens on the cellular level and we often cannot see or distinguish it. If it runs rampant in our body, we become more susceptible to mental disorders, such as anxiety, depression, and panic attacks, but also physical ailments - cancer, diabetes, cardiovascular and neurodegenerative diseases. (2) (3) (4) It has become evident that there exists a causal link between inflammation and depression. 

In several randomised double-blind studies, scientists injected volunteers with endotoxins and interferon gamma which led to an increase of proinflammatory cytokines (including IL-6). After administering these compounds, thus causing increased inflammation in the body, an acute increase in anxiety and depression was observed in the subjects. (5) (6)

In another study, performed on 28 mildly depressed participants, it was found that 4 weeks of regular sauna practice led to an improvement of depression symptoms in these individuals, compared with the control group whose participants were kept at bed rest instead of sauning. (7) This is fascinating also because we see similar results in cold therapy, only the way is different, and for some more accessible and pleasant. Personally, I struggle more with thermotherapy than with cold therapy. That is why it is important to listen to your individual body and choose your own path.

Even more impressive are the findings of a different study with 30 participants with diagnosed depression. The subjects were exposed to whole-body hyperthermia treatment. During the process, their body temperature was increased to 38.5 °C which had a demonstrable antidepressant-like effect. These effects persisted for up to 6 weeks after the termination of the experiment. (8)

Cognitive functions & neurogenesis

Cardiovascular problems usually affect the blood supply to the brain and the peripheral nervous system, rendering it insufficient, which in turn affects cognitive functions. A decrease in cognitive functions also acts as an important factor in our predisposition to various neurodegenerative diseases including Alzheimer’s disease. (9)

Just as occurs during exercise or in a short-term physical strain, the level of one particular neurotrophic factor, BDNF, increases in our brain when we expose ourselves to heat in the sauna. This molecule is absolutely essential for our health and everything we do. If it decreases, so does our energy level and our memory. This protein acts on neurons in both the central and peripheral nervous system and encourages growth of new neurons. At the same time it reduces anxiety and depression and improves our overall mental wellbeing. (10) (11) BDNF also affects our appetite - the feeling of being satiated or not. There are several different ways to increase this factor - from sauning and cold therapy to medicinal mushrooms, like Lion’s mane, for example.

Endogenous drug-like factors

Endogenous drug-like factors, such as norepinephrine or prolactin, have an effect on our mental health in the long run. The former enhances alertness, attention, and focus. The latter encourages myelin growth, which speeds up the functioning of the brain, an important aspect of damaged nerve cell repair. Prolactin is a peptide hormone produced by the pituitary gland and it stimulates the production of milk. During pregnancy, the levels of this hormone increase significantly and, if a woman breastfeeds, they remain high several months after childbirth. (12) (13)

One Czech scientific study focused on analysing the heart rate of 8 males and 8 females in order to determine whether differences between the sexes exist. They found that hyperthermia resulted in a much more elevated heart rate in women than in men. Sauna induced prolactin production was also higher in women. (14) However, the production of this hormone in response to physical strain or psychological stress is the same in both sexes.

In conclusion

Most studies which demonstrate the benefits of sauning include a certain protocol that dictates for example three 10-20 minute rounds of exposure to temperatures of 70-90 °C with 10-30 minute breaks in between for the body to adapt. Sweat lodges, on the other hand, are entirely different. The whole process can go uninterrupted for 2 or 3 hours. I have that experience and, honestly, I thought I was going to die there. When I crawled out after 2.5 hours, I thanked god for being alive. When I looked in a mirror, though, I looked 20 years younger. I am not joking, I looked like a 13-year-old! But I never went back. It is hard to say whether this technique is safe. Personally, I do not think so, although I respect that it is a tradition of Native Americans. Even here, in the Czech Republic, there are now many people who can guide you through the process safely. It is simply a different way of exposing yourself to heat. 

At Systers, we encourage stress microdosing and sustainability. If you administer cold or heat in doses, the chances grow that you will persevere and practise regularly.

Bibliography:

1. https://linkinghub.elsevier.com/retrieve/pii/S0140673613616116
2. https://www.nature.com/articles/jhh2013111
3. https://www.foundmyfitness.com/topics/sauna#bibid-5ad51278fccd8755653f6c2adb2badc7
4. https://www.foundmyfitness.com/topics/sauna#bibid-f5f512eb3268c4f52b99af6e507c0469
5. https://www.nature.com/articles/npp201517
6. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1370458
7. https://journals.lww.com/psychosomaticmedicine/Abstract/2005/07000/Repeated_Thermal_Therapy_Diminishes_Appetite_Loss.21.aspx
8. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
9. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1994.tb09689.x
10. https://pubmed.ncbi.nlm.nih.gov/23897689/
11. https://www.sciencedirect.com/science/article/abs/pii/S0306453010001423?via%3Dihub
12. https://linkinghub.elsevier.com/retrieve/pii/S0006899304006493
13. https://www.jneurosci.org/content/27/8/1812
14. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1994.tb09689.x