3-minute reading

What will you learn in this article?

• Four tips on how to proceed when developing a new habit.
• How to make sure the new habit becomes ingrained.
• What role do hormones play in adopting new habits and how it can help you.

Step 1: NAME IT

What is your goal? What activity would you like to adopt as your habit? And WHY?

Action: Do your best to properly identify what your goal is and why.

What does neuroscience have to say about it?

Paying attention to a certain activity helps our brain transfer it from our subconscious into our consciousness. This enables us to alter our behaviour and learn new things - this ability to change is called neuroplasticity. In the process, there are changes taking place in the brain and new neural pathways are formed.

On a neurobiological level, two neuromodulators that contribute to neuroplasticity and help you with attention are acetylcholine and noradrenaline. Both of them need to be present for neural circuits to be rewritten and for you to start adopting a new habit. Their levels are naturally highest in the morning, before midday. However, there are ways to support their production (and thereby learning). How? 

Action: If you do your activity in the first half of the day, support the release of the above mentioned hormones in these ways:

• Treat yourself to a cold shower (considering your cycle).
• Bask in the morning light.
• Enjoy a morning cup of coffee enriched with adaptogens.

Step 2: DISCOVER

Why don’t you practise the habit yet? Imagine a river. You are standing on one side, your new habit lies on the other side. What separates you from one another?

Ask yourself the following questions, for example:

• Do I lack motivation?
• Do I keep forgetting?
• Do I lack any tools or equipment?
• Do I fail to make free time?

Action: Here you have to answer yourself and then decide whether implementing a new habit is even feasible for you.

Was your answer NO? Great, now you can focus on other things and any potential guilt would be misplaced.

Was your answer YES? Then go on to Step 3!

Step 3: BUILD A BRIDGE

Here, learning starts and things are set in motion. Answer the questions from the previous step and create the right environment, prepare your tools, and find the right mindset. What will help you build a bridge across the river and make implementing your habit easier?

Action: Make a plan for practising your new habit

For example: at 7 a.m. I will roll out my yoga mat, put on a sports T-shirt and leggings. I will exercise for 30 minutes. Done. I thank myself and roll up the yoga mat.

What does neuroscience have to say about it?

Whenever we learn something new, new neurons form connections in our brains, and neural circuits that enable them to communicate are born. The more often we use the new neural circuit, the stronger it grows, and the easier the communication among neurons becomes. You can observe this as your new habit becomes easier and more achievable. 

By simply thinking, talking about or visualising doing your target activity during the day, you strengthen these new neural circuits, making the habit easier.

Step 4: ACTIVELY MAINTAIN THE BRIDGE - ingraining the habit

Visualisation and positive emotions

Evolution has led us to tend towards stimuli and activities that bring us pleasure and good feeling. This is something we can use to our advantage when developing a new habit.

Identify the emotions that you associate with the activity that you wish to turn into a habit (e.g. morning exercise). If the emotions are predominantly negative, it will be more advantageous to replace them with positive emotions, for the reasons mentioned above.

Example: 

• Imagine how great you will feel after exercising in the morning. Imagine the pleasant feeling of a warmed-up and stretched body.
• Imagine how cranky you could feel if you spent your morning scrolling through Instagram or other social media instead of exercising. Imagine how stiff your muscles and whole body would feel.

Action: Write down, draw, or visualise the positive emotions associated with performing the new habit. 

Sleep and bedtime routine

At the end of the day, your nervous system stores and interconnects information you have learnt and skills you tried to develop during the day - that’s neuroplasticity in action. In order for this process to work correctly, however, the body must feel relaxed and not under any sort of stress. Sleep also plays an important role. Quality sleep means that growth hormone is released while we are sleeping. Moreover, we must get enough sleep so that testosterone can be released effectively, too. Both these molecules are key to learning, memory, and forming new habits.

Action: Support your body in relaxation. Spend time doing things that help you relax, stay away from caffeine. If possible, avoid bright light such as fluorescent and LED lights in the evening.

You can also support your sleep by supplementing magnesium.

That is all, dear Sys. I have tried to approach today’s article briefly and in a practical way. I wish you lots of luck with your new habits.

Bibliography:

Clear, J. (2021) Atomic habits: Tiny changes, remarkable results: An easy & proven way to build Good Habits & Break Bad Ones. Toronto, Ontario: CELA.

Fogg, B.J. (2020) Tiny Habits: + the small changes that change everything. New York: Mariner Books. 

The Science of Making & Breaking Habits | Huberman Lab Podcast #53. YouTube. (2022) Available at: https://www.youtube.com/watch?v=Wcs2PFz5q6g (Accessed: January 10, 2023). 

Humans adapt very easily, to anything. The ability to adapt is part of our survival strategy. This principle of adaptability of the organism in response to external factors and stressors is called hormesis or hormetic effect. I use this term over and over again. Let’s see what it really means and why you should remember it.

Generally speaking, we can divide stress in two categories:

1. Distress - negative, harmful stress
2. Eustress - positive, beneficial stress

Distress

Distress is a negative sort of stress that we accumulate in our everyday lives. It is characterised by low intensity which, when it is not counterbalanced by positive stress, can result in chronic stress and a wide range of harmful physiological and mental processes. Chronic stress leads to increased inflammation which contributes to the deterioration of both mental and physical health. Nowadays, this stress is caused by numerous uncertainties, mistrust of our government, lack of self-confidence, uncertainty in relationships and at work. It can include the stress and pressure at work or school, fear of not managing to finish a project in time. Apprehension about the future, not knowing what will happen. Fear of losing my job or my loved ones.

These fears manifest themselves in the form of thoughts that come to our mind during the day. If you identify yourself with these thoughts, they become emotions. If you identify with these, too, they are stored in your body, your muscles and nervous system, which then starts to project its own reality based on these inputs. At the same time, this kind of stress can be produced by overtraining. It can happen in cold therapy, too, if cold is not administered in doses. You can get to a point where cold causes you negative stress.

Mind the doses

I have lots of personal experience with this state. There was a time when my longtime friend and colleague, Libor Mattuš, and I trained a lot. We organised winter expeditions to Sněžka, our highest mountain, we dived in ice cold lakes and rivers and many other things. After several weeks of such intensive training without a break, my nervous system started crying for help. I suffered from anxiety and panic attacks. So much so that my husband Johnny and I had to leave for home early from one such group expedition because I had a panic attack. My nervous system was completely overloaded.

Even though this state was the result of extreme cold exposure training, I knew I needed to go to the lake to cool down for a few seconds. Approach the practice from a different point, not from a place of strength as I had done - I had to relax. My husband tried to talk me out of it, but then he gave me his trust and was there for me at the lake. It helped. Incredibly so. Just a few seconds were enough, just accepting the discomfort without fighting or forcing myself, only letting go. After that I burst into tears and then pampered myself in warmth for several weeks or even months. I do not wish this experience on anyone, but I share it with you for one simple reason. Your intention, your mindset matters a great deal when working with cold. If you approach it forcibly, you violate yourself and the cold. You can never win with such a strategy. If you manage to relax in the discomfort of cold, however, accept it, accept the pain that cold can cause in the beginning, you can transcend the pain, go beyond the limits of your mind that is describing it with thoughts, and then joy, even euphoria ensues.

Eustress

Eustress, on the other hand, positive stress is caused for example by sauna, breathing techniques, fitness training and exercise in general, cold showers or intermittent fasting. All of these produce beneficial stress. Up to a certain point it can also be a deadline which motivates us to finish a task without paralysing us. We can feel these benefits in our body and it is invigorating. The difference between medicine and poison is in the dose, and it is crucial to learn to recognise the fine line.

So what happens if there is too much stress? On a psychological level, it can lead to various mental disorders including depression, even death in extreme cases. Our nervous system can become overloaded, even with something seemingly so banal as disputes at home or work pressure. The same is true on the physical level. If you spend the whole day at the sauna, it will in no way be positive, and you will produce negative stress in your body. If, however, you do three twenty-minute rounds with breaks between the rounds (varying individually), you provide your body with a positive stressor. You are stepping out of your comfort zone, but not so far as to harm yourself. The same goes for cold therapy.

Sustainability first and foremost

If you are new to cold therapy, be careful not to overdo it, don’t cross the line. You can start lightly, for example, just by immersing only your hands and feet in cold water. In time, you can add other forms of cold exposure. Regularity and sustainability are crucial. If you jump into an ice cold lake right away, forcing yourself to boot, cold is unlikely to stay in your life for long. And if it does, you can harm yourself quite a bit. I know from personal experience, however, that identifying this fine line is a real challenge for many people. The longer you walk the cold path, the more likely you are to find your very centre.

When facing cold, our body does its best to make its nervous system stronger and more resilient, but also to ensure survival, now and in the future. From an evolutionary point of view it is natural for our body to feel wary of cold. Just as it can cause us positive stress, it can also kill us. The trick is cold microdosing, on a regular basis. This way our nervous system gains resilience gradually and we grow stronger.

The dark realm of headaches

Practical defence against the dark arts of headache and migraine.

Oh, Kristie, dear Sys, you have, once again, bitten off more than you can chew!

I must warn you at the very beginning - this topic is not nearly as simple as it may seem (especially if you write about it while struggling with a headache), and above all - and quite probably a few times throughout this article - I will always send you to your doctor before you try my personal recommendations. There are so many different kinds of headache, and just as many causes. Some of them may be hacked by my home remedies which provide an alternative to standard medication, but with others you should rush to a specialist or at least to a pharmacy! Never underestimate any headache, especially if they come back, feel intensely paralysing, and nothing helps to alleviate them.

I do not dare dive into classification of all the different kinds of headache, and for good reasons. First, I am not a medical doctor and have never studied all the existing types of headaches and the right medication for each of them. Second, you can find such categorisation on any specialised website or in the right literature (1). And third, such a list would most certainly give you a boredom-induced headache. So let’s look at this from a different perspective. I believe that if you suffer from severe headaches and migraines, you have already sought out professional help.

Keep in mind that headaches or migraines are not a female excuse! One person out of ten suffers from migraines and, unfortunately, women are more prone to them (2). This is why I want to address our men. This sort of pain is truly paralysing and whoever experienced it knows that even a mere soft sound, a ray of light, subtle movement, or any smell can hurt like a thousand needles and scalpels. So please, never play down the significance of headaches and do not take them for excuses. If it really is used as an excuse, think about the state of your relationship, rather than overestimating the pain. A migraine can seriously disrupt the natural everyday flow of life and, in view of its prevalence, has an impact on not only the afflicted, but also healthcare. As is the case with many chronic and other diseases, more attention is being paid to the advantages and importance of prevention nowadays.

Before we dive into practical defence, let’s state the main differences between these two head aching phenomena.

• A common headache does not last as long as a migraine and manifests typically in the muscles and skin on the head and forehead. We feel like a vice is gripping our head, but we usually manage to move through space and carry out our activities, albeit with a lowered efficiency. A truly severe headache can have similarly crippling effects as a migraine and can also be dangerous.
• A migraine is a chronic disease of the blood vessels in the brain, lasts from several hours up to three days, and is more like a state of brain activity. It may include vertigo, nausea and vomiting, hot flashes or chills, and impaired vision. There is often a change of sensitivity to light, sound, and smell - everything becomes several times more intense and may cause painful sensations. Migraines can be perceived as localised, pulsating pain, and may render us incapable of normal functioning. Common medication for headaches usually has no effect on migraines.

There are many possible causes of headaches (besides a genetic predisposition and serious medical conditions which I shall not mention again and believe that you will have them checked out responsibly). Have you had too little or too much sleep? Is the weather or atmospheric pressure changing? Have you drunk too little, are you feeling very stressed, is something in your diet irritating you, are you feeling anxious, getting allergies, or are there any sudden changes happening in your life? Migraines can appear in the premenstrual phase of the cycle or even with the full moon, however strange it may sound. Hopefully, you don’t turn into a werewolf, though. Your first task in this defence against the dark arts is to find your triggers! Notice how your day went before the headache started and write down every suspect in a diary. The next time a headache comes, you might realise that you are closer to finding out the “serial killer of a painless life”. And careful, there doesn’t have to be only one trigger!

If you are pregnant or breastfeeding and suffer from a migraine, have it checked out to see if it is not a sign of another health problem. In pregnancy, treating migraines should steer clear of medication as much as possible, and should not be postponed in order to avoid elevated stress levels, sleep disorders, onset of depression and a lowered food intake (4).

And now, let’s get practical.

Antidotes to nervous headaches

I will obviously not present you with an alchemystic potion to cure headaches; instead, I offer you some practical tips of “occlumency” to protect yourself from them. In reality, it is also for myself that I am putting together this list because there is nothing better than having all your tricks in one sack and trying out a couple of them randomly, in case of need. So let’s get cracking! 

• Water intake

We may be missing some important minerals that we sweated out, especially on hot days. Add some salt to your water. When drinking tea, opt for those with calming effects, such as camomile. For severe headaches, choose dried ground-ivy (Glechoma hederacea) which can be snuffed in the form of powder.

• Invite some nitric oxide in and oxygenate your body

Treat yourself to a portion of beetroot, pumpkin seeds, watermelon, or rocket which can all support the production of nitric oxide. You can also try reishi, the adaptogenic mushroom, light physical activity, or just breathing through your nose.

• Alchemystic essential oils and massages

Do a little magic in your home laboratory and prepare a compress for yourself with lavender, lemon balm, mint, eucalyptus, lemon, rosemary, rose, thyme, or oregano. Choose the essential oil that you have at your disposal, but also according to how you feel. Do not overdo it with the scents! Instead of compresses, you can massage your temples, nasal bridge, and forehead with thyme or rosemary oil (the carvacrol they contain acts as an COX-2 inhibitor - in much the same way as ibuprofen). 

You can also try a herbal foot bath with a drop of lavender or mint oil. The hot water will cause blood rush to the feet, relieving pressure in the upper body.

• Calm down your nervous system

Get rid of stress and tension. Try some slow yoga, red lenses, silence, darkness, sleep, or take a walk in nature, in the fresh air. Play some 1-2 Hz frequency delta waves in your headphones - they will reduce the tension in the contracted muscles of the head.

• Invest in your future

Focus on long-term prevention, prevent the next episode from happening (I am referring, obviously, to a headache, not your favourite TV show). Support your body with cold therapy, meditation, good diet, and sufficient exercise.

• Never forget to see a specialist!

When a MiG-raine is chasing you

Many of the tips concerning classic headaches will also work for migraines, but there is a huge difference in sensitivity to external stimuli. In this part I will talk mainly about migraines caused by common factors, such as stress, long-term insufficient water intake, or triggers in the diet or behaviour. In case of serious problems, contact a medical doctor immediately!

And now the battle plan:

• First and foremost - sleep! 

Retreat in the healing darkness. Eliminate all light, noises, and smells and lie down. Personally, I find that nothing helps me combat a migraine more than sleeping as much as the body needs. Most of the other anti-migraine measures form part of a long run, rather than an acute help in case of an attack. The efficiency of these measures is always individual, so find out what works for you. If sleep is not an option at the moment, put on glasses with red lenses to relieve your head. During a migraine, try to move as little as possible, a walk can make the pain a lot worse. You have probably already noticed this from your own experience. 

• Water intake and magnesium

Many people who suffer from migraines experience a magnesium deficiency in the body and brain during a migraine attack. You should therefore pay attention to sufficient water intake and supplement chelated magnesium. Magnesium reserves in the body are depleted especially due to chronic stress, and this causes the blood vessels to become more prone to spasms. 

• To piercing pain - acupuncture, ointment, and massage

Massage your temples, nasal bridge, and forehead or - as my own sys calls it - “squeeze the devil out”. In a less intense attack, you can rub your temples with an ointment with reishi extract, nutmeg, menthol, and camphor. It has a cool-and-heat effect and other smells are usually unbearable during a migraine. However, even this ointment can be simply too much. Listen to your sensitive senses. 

Some people may find well-executed acupuncture very helpful. It tends to be even slightly more effective and a lot safer than standard medication (5).

• Food and other external factors

I recommend you explore this point with great attention. First find out if you have any food sensitivities. Feast on foods rich in magnesium, such as whole-grain cereals, legumes, leafy greens, pumpkin seeds, and Brazil nuts. If you suffer from migraines, be careful with fermented foods which can trigger them through released histamine. In addition, try to avoid processed and instant foods with monosodium glutamate (MSG).

These other food-related tips are meant specifically for your experimentation - different things work for different people. Try reducing fatty foods (except for omega-3 fatty acids which are highly recommendable) and vegetable oils (extra virgin olive oil can help some people, it really is all about experimenting). Low quality fats increase oestrogen production and this can contribute to migraines. You can also experiment with avoiding or cutting down on red wine, chocolate, ripened cheeses, dairy products, citrus fruits, wheat, caffeine, smoking, contraception, standard medication for headaches and artificial sweeteners sucralose and aspartame. Eliminating caffeine from your diet might help if you drink coffee regularly, several times a day. On the other hand, if you usually don’t drink coffee, it might help with the migraine. Consult all your strategies with an allergologist or other attending physician. Focus on caring for your gut.

• An alchemystic medical kit and supplements

I will open by recommending ginger tea (in my opinion, it has the power to sort out any problem including a clogged toilet and broken-down washing machine) which can suppress the production of prostaglandins and nausea.

Other helpful herbs that I have encountered in relation to migraines may be feverfew (Tanacetum parthenium) and the root of butterbur (Petasites hybridus). You can also try riboflavin (vitamin B2) 

• Other ways of investing in your future

The same as with normal headaches, think mainly about long-term prevention and try to prevent future episodes. Support your body regularly by cold therapy, meditation, yoga, a balanced diet, and plenty of exercise outdoors. Avoid an excess of stress and overstimulation as much as possible. 

• Support your mitochondria and they will support you in turn

Refuel your batteries through physical activity, red-light therapy, intermittent fasting here and there and a reduced toxic load. There are many supplements that help to support them, including resveratrol.

• Never forget there are professionals to help you!

Keep a cool head and s(ys)tay golden.

Bibliography:

1. Headache Classification Committee of the International Headache Society (IHS). The International Classification of Headache Disorders, 3rd edition (beta version). Cephalalgia. 2013 Jul;33(9):629-808. doi: 10.1177/0333102413485658. PMID: 23771276.
2. Woldeamanuel YW, Cowan RP. Migraine affects 1 in 10 people worldwide featuring recent rise: A systematic review and meta-analysis of community-based studies involving 6 million participants. J Neurol Sci. 2017 Jan 15;372:307-315. doi: 10.1016/j.jns.2016.11.071. Epub 2016 Dec 3. PMID: 28017235.
3. Goadsby PJ, Holland PR, Martins-Oliveira M, Hoffmann J, Schankin C, Akerman S. Pathophysiology of Migraine: A Disorder of Sensory Processing. Physiol Rev. 2017;97(2):553-622. doi:10.1152/physrev.00034.2015.
4. Negro A, Delaruelle Z, Ivanova TA, Khan S, Ornello R, Raffaelli B, Terrin A, Reuter U, Mitsikostas DD; European Headache Federation School of Advanced Studies (EHF-SAS). Headache and pregnancy: a systematic review. J Headache Pain. 2017 Oct 19;18(1):106. doi: 10.1186/s10194-017-0816-0. PMID: 29052046; PMCID: PMC5648730.
5. Giovanardi CM, Cinquini M, Aguggia M, Allais G, Campesato M, Cevoli S, Gentili F, Matrà A, Minozzi S. Acupuncture vs. Pharmacological Prophylaxis of Migraine: A Systematic Review of Randomized Controlled Trials. Front Neurol. 2020 Dec 15;11:576272. doi: 10.3389/fneur.2020.576272. PMID: 33391147; PMCID: PMC7773012.
   
   
6. 

Yes, there are! They are called neurotropic vitamins.

What are vitamins?

Vitamins are a group of organic compounds necessary for normal physiological processes. They are not produced endogenously, so they must be isolated from food in small amounts. People need a sufficient amount of 13 vitamins in total: four fat-soluble vitamins (A,D, E, K) and nine water-soluble vitamins that include vitamin C and eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12 (1). Some of these are also neurotropic vitamins with nootropic effects.

What are neurotropic vitamins?

Neurotropic vitamins are capable of improving brain functions and protect neurons from damage. We can say that they have nootropic effects. There are different substances and compounds that augment the effects of nootropics or smart drugs and even psychedelics, while at the same time serving as a prevention of any undesirable side-effects that these substances may cause. If you take nootropics, smart drugs, or experiment with microdosing psychedelics, supplementing neurotropic vitamins is a great idea. We will have a look at them right away.

Besides choline donors, amino acids, adaptogens, antioxidants, peptides, and neuro minerals, the following common and well-known neurotropic vitamins can protect our neurons more than we may have thought. Some of them are better taken individually, others in a complex with other neurotropic vitamins, as their effects combine and they work synergistically. 

Vitamin B1 [thiamin]

A water-soluble vitamin known as thiamin. Its most absorbable form is the fat-soluble benfotiamine, however. Thiamin is a crucial part of about 30 enzymes. It plays an important role in cell energy metabolism and contributes to the structure and functioning of cell membranes, including neurons and neuroglia (2). It is therefore very important to our nervous and cardiovascular systems. 

If we happen to have too much of it, the body is intelligent enough to eliminate the excess through urine. Unable to store thiamin, the body gets rid of all that it cannot absorb. Unhealthy lifestyle and diet (a lot of processed foods, refined sugars, and coffee) causes lower thiamine levels. Who needs higher amounts of this vitamin? Mainly people under a lot of stress, both physical and mental, children, women using hormonal contraception, as well as pregnant and breastfeeding women and elderly people. 

Studies show that if we take too much vitamin B1, we do not absorb but rather excrete the excessive amount. I suppose nobody wants expensive urine. That is why the recommended daily dose is 30 mg per day. However, if you drink alcohol, the vitamin may not be absorbed properly that day. Vitamin B1 can be found in wholegrain cereals, such as rolled oats, seeds, nuts, potatoes, asparagus, cauliflowers, legumes, meat, and offal (3).

Vitamin B1 deficiency

• reduced concentration, memory problems, melancholy, depression, anxiety, neural function disorder, nervousness, tingling in the extremities, neuroinflammation, swelling

Sufficient vitamin B1

• increases energy, reduces fatigue, improves mood, alleviates pain, serves as prevention of worsening memory, protects neural functions, helps to optimise the nervous system

Effective dosage

• 30 mg per day

Vitamin B2 [riboflavin]

Riboflavin is water-soluble. It has a significant effect on the overall metabolism. The two riboflavin-derived flavoprotein coenzymes, FMN and FAD, are involved in the metabolism of sugars, amino acids, and fats, so they affect enzymatic processes in cells. For example, they are essential to the synthesis and recycling of niacin, folate, and vitamin B6 (4).

Vitamin B2 deficiency

• changes of the skin and mucosas (sores in the corners of the mouth, inflammation of the oral mucosa and tongue), conjunctivitis, cataracts

Sufficient vitamin B2

• normal cell development and growth

Effective dosage

• for adults between 25 and 51: 1.1 mg for women and 1.4 mg for men
• pregnant women: 1.3 mg (from the second trimester), 1.4 mg (from the third trimester) per day
• Recommended daily dose for breastfeeding mothers is also 1.4 mg

B6, B2, and B12 complex available here.

Vitamin B3 [niacin]

The most effective form of vitamin B3 is the water-soluble niacinamide. The famous NMN, the molecule that slows down ageing, is derived from niacin. The recommended effective dosage for this vitamin is 15 mg per day, but if one is suffering from tension, stress, or traumas, the dose can be increased. I once took 500 mg at once, and I can tell you it was a wild ride. Within 10 second I broke out in a rash and looked and felt like a Hell Woman the next several hours. There exists a protocol in the biohacker community where you purposely take a higher dose of niacin and go to a sauna. What follows is a so-called niacin rush or vitamin B3 flush, which causes your blood vessels to open beautifully, increasing blood perfusion, but it is a little uncomfortable. Food sources include liver, poultry, legumes, yeast, peanuts, eggs, and others.

Vitamin B3 deficiency

• Fatigue, dementia, hallucinations, memory loss, skin inflammation, diarrhoea, sleep and mood disorders, depression, loss of appetite

Sufficient vitamin B3

• Increased energy, reduced fatigue and tiredness, improved blood perfusion, normal functioning of the nervous system, prevention of mental diseases

Effective dosage

• 15 mg per day

Here you’ll find the most effective form - pure NMN, the molecule of longevity.

Vitamin B5 [pantothenic acid]

Pantothenic acid is water-soluble and is involved in the synthesis of many neurotransmitters and steroid hormones. This neurotropic vitamin also serves as a substrate for the synthesis of the omnipresent coenzyme A (CoA). Besides its role in oxidative metabolism, CoA contributes to the structure and functioning of brain cells by participating in the synthesis of cholesterol, amino acids, phospholipids, and fatty acids (5).

Vitamin B5 deficiency

• Tiredness and fatigue

Sufficient vitamin B5

• Contributes to normal energy metabolism, the synthesis and metabolism of certain hormones and vitamin D, normal cognitive functions, and reduces the level of tiredness and fatigue

Effective dosage

• 10-20 mg per day, 100 mg in case of health complications

Vitamin B6 [pyridoxal 5-phosphate]

A highly biologically active form is pyridoxal 5-phosphate. The role vitamin B6 plays in the metabolism of amino acids makes it a cofactor limiting the speed of synthesis of such neurotransmitters as dopamine, serotonin, gamma-aminobutyric acid (GABA), noradrenaline, and the hormone melatonin (6).

Vitamin B6 deficiency

• Poor memory and concentration, bad sleep

Sufficient vitamin B6

• Prevention of neural damage, maintaining good memory, motivation, focus, mood, and sleep

Effective dosage

• 1.5 mg per day for healthy women, 2 mg for healthy men, pregnant women may take higher doses of 2 mg per day

B6, B2, and B12 vitamins here.

Vitamin B7 [biotin]

Our brain is especially sensitive to glucose metabolism. Biotin plays a key role in the metabolism of glucose and haemostasis, including the regulation of glucose in the liver, gluconeogenesis (and lipogenesis), insulin receptor transcription, and the pancreatic β-cells function (7).

Vitamin B7 deficiency

• Bad, greyish skin prone to flakiness, bad hair (also greying and balding) and nails, low energy, rash on the face, neurological symptoms (tingling in the extremities)

Sufficient vitamin B7

• Source of energy, reduces tiredness, supports the immune system

Effective dosage

• 10-35 mg per day, adults 30-60 mg per day, but doses can be increased to up to 200 mg a day, according to individual needs. The body excretes what it cannot use.

Vitamin B9 [folic acid] and vitamin B12 [cobalamin]

The functions of these two vitamins are inextricably linked thanks to their complementary roles in the cycles of folate and methionine. Vitamin B12 deficiency leads to a functional folate deficiency as folate is sequestered in the form of methyltetrahydrofolate (8). These two neurotropic vitamins are essential to red blood cell formation, cell and tissue repair, and DNA synthesis. The body can store vitamin B12 in the liver for approximately 3 to 5 years and folic acid for several months, so we may notice symptoms of deficiency only after some time. Vitamin B12 should be taken in the form of methylcobalamin for the highest possible effectiveness. 

Vitamin B9 and B12 deficiency

• Vitamin B12 and folic acid deficiency leads to the development of macrocytic anaemia. Fewer, but larger red blood cells (erythrocytes) are produced which means a lowered capacity for oxygen transport. Pregnant women need a higher amount of folic acid for proper growth and development of the baby.

Sufficient B9 and B12

• Source of energy, reduced tiredness, stronger immune system, good mood and good sleep

Effective dosage

• 1-2 mg B12 per day, 400 mg folic acid

Folic acid available here.

B12 in combination with B6 and B2 here.

Vitamin C [ascorbic acid]

Vitamin C is an antioxidant. This means that it helps to neutralise oxygen-derived free radicals which are produced in the body. Every human cell is attacked by thousands of free radicals every day. In case of insufficient protection - also by vitamin C, among others, they would degenerate into cancer cells.

Vitamin C deficiency

• Vitamin C deficiency causes an illness called scurvy. Its symptoms include subcutaneous haemorrhaging and poor healing of even small wounds. Bruises and swelling caused by light injuries, hair loss, loosening and loss of teeth, and joint pain may be symptoms of weakened blood vessels, connective tissues and bones. These also belong to the symptoms of vitamin C deficiency.

Sufficient vitamin C

• Antioxidative and neuroprotective effects, reduces tiredness, supports the immune system and resistance, improves mood and blood circulation, contributes to the prevention of cardiovascular diseases, better production of collagen, adrenal hormones, carnitine, and dopamine, to proper metabolism of bile acids, copper, and iron, and to the protection of the body against heavy metals

Effective dosage

• 90-150 mg per day in healthy individuals. Doses can be increased according to individual needs.

Liposomal form of vitamin C here.

Vitamin D3 [cholecalciferol]

The form we can most effectively absorb is cholecalciferol. It is a very powerful antioxidant with antiinflammatory effects. It contributes to the prevention of neuronal degeneration and protection of cognitive functions. It is important to take this fat-soluble vitamin in combination with vitamin K2. We will speak more of vitamin D3 in other articles and videos because it merits its own portion of attention.

Vitamin D3 deficiency

• A weakened immune system and resistance, tiredness, joint pain

Sufficient vitamin D3

• Enough energy, focus, normal immune system

Effective dosage

• 1,500-2,000 IU per day

Vitamin D3 + K2 here.

In conclusion

If you find it difficult to wrap your head around all these vitamins, we recommend taking this complex that contains a combination of vitamins B2, B6, and B12 with a synergistic effect. There is also vitamin C and ashwagandha. You can take folic acid separately in this form. You can get a year’s worth of vitamins D3 and K2 in liposomal form in this tincture from the Czech brand Trime; 2 drops a day is all it takes. Vitamin C in liposomal form from the same manufacturer can be found here. The most effective form of vitamin B3 is NMN which you will find here.

Bibliography

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

[2] https://pubmed.ncbi.nlm.nih.gov/18642074/

[3] https://boundlessbook.com/

[4] https://www.ingentaconnect.com/content/ben/cmm/2017/00000017/00000005/art00001

[5] https://www.taylorfrancis.com/books/mono/10.1201/9781420005806/handbook-vitamins-robert-rucker-janos-zempleni-john-suttie-donald-mccormick

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/#B11-nutrients-08-00068

[7] https://pubmed.ncbi.nlm.nih.gov/22462011/

[8] https://pubmed.ncbi.nlm.nih.gov/17052662/

Scientists studied the effects of sauna bathing on human physiology, and the results show that thermotherapy may be not only a cure, but also a tool for optimising our biology.

1. Sauna increases the growth of new neurons with BDNF

BDNF (brain-derived neurotrophic factor) is a growth factor, a cell signalling protein, which plays an essential role in our body. It affects ageing, behaviour, metabolism, energy levels, satiety, but also mental disorders, such as depression or schizophrenia. Most of you probably know it for its constructive activities - it assists in neuron formation and allows the growth of existing neurons. The decline in BDNF has an impact on our memory and contributes to the development of dementia and Alzheimer’s disease in the elderly. (1)

It has been shown that physical exercise leads to an increase in the signalling protein. However, there has been a new study recently, which implies that sauna bathing after training helps increase the production of BDNF in the brain, beyond the physical activity itself. (2)

2. Sauna helps treat depression via dynorphins

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. (3) One scientific study, performed on 28 mildly depressed participants, found that 4 weeks of regular sauna bathing 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. (4)

Although there are many complex mechanisms at play, it seems that the process is affected by dynorphins. These proteins are the counterpart of the well-known endorphins, which induce the pleasant feelings we experience after physical activity or sauna bathing. Dynorphins, on the other hand, cause feelings of discomfort. Imagine the moment you step outside your comfort zone - first you may experience discomfort, which is followed by positive feelings. Dynorphins are flushed out during the first phase, endorphins in the second. (5)

However, this effect of being flooded by pleasant sensations immediately after sauna bathing is rather short-lived. When it comes to long-term effects on our mental health, though, it is the lowering of chronic inflammation in the body that likely plays the main role.

This is because chronic inflammation works on a cellular level, we often cannot see it nor otherwise perceive it, and this causes lots of problems. If there is chronic inflammation running rampant in our body, we become more susceptible to mental disorders, such as anxiety, depression, and panic attacks, but also cancer, diabetes, cardiovascular and neurodegenerative diseases. (6) (7) (8) It is 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. (9) (10)

3. Sauna helps improve memory and concentration

There is a hormone that the body produces when we are in a stressful situation and that allows us to remember certain events better, for example violent attacks around the world or family tragedies. This hormone is none other than the famous norepinephrine. This is not its only role, though. When we practise cold therapy and expose our body to extreme cold, or practise sauna bathing and expose our body to extreme heat, this neurotransmitter is also produced. One study done on men showed up to threefold increase in norepinephrine levels in men who remained in an environment of 80 °C to the point of their subjective exhaustion. (11) Similar results were found in women. (12)

All this means that regular sauna bathing can help you feel much better not only physically, but also mentally. If you feel that cold therapy is not for you, try sauna for similar effects. There are many other mechanisms by which sauna affects the human brain. You will find out more in our next articles.

Bibliography:

1. https://www.foundmyfitness.com/topics/bdnf
2. https://pubmed.ncbi.nlm.nih.gov/21385602/
3. https://linkinghub.elsevier.com/retrieve/pii/S0140673613616116
4. https://journals.lww.com/psychosomaticmedicine/Abstract/2005/07000/Repeated_Thermal_Therapy_Diminishes_Appetite_Loss.21.aspx
5. https://pubmed.ncbi.nlm.nih.gov/12753076/
6. https://www.nature.com/articles/jhh2013111
7. https://www.foundmyfitness.com/topics/sauna#bibid-5ad51278fccd8755653f6c2adb2badc7
8. https://www.foundmyfitness.com/topics/sauna#bibid-f5f512eb3268c4f52b99af6e507c0469
9. https://www.nature.com/articles/npp201517
10. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1370458
11. https://pubmed.ncbi.nlm.nih.gov/2759081/
12. https://pubmed.ncbi.nlm.nih.gov/2830109/

A 15-second breathing technique for an instant relief from acute stress.

(2-minute reading)

Elevated heart rate, stomach in knots. The desperate line “calm down” is not helping, on the contrary - it makes everything worse. Stress is dominating our mind, and our mind controls our body. Stress can overpower us in such a way that the moment we need stress management techniques the most, it is very difficult to actually apply them. And, let’s be honest, we don’t often feel like it, either. And even if we do, a brain fog of anxiety is clouding our mind, preventing us from thinking or acting rationally. In the following article, I would like to share with you one of the ways that can help you stay calm in a crisis situation.

Why do I like this technique?

• It has immediate effects.
• I can perform it anywhere, anytime.
• It is free.

The physiological sigh

Imagine a sobbing baby. There are tears streaming down her face, she is sniffling, almost out of breath. Then she breathes in twice, and exhales slowly. This is an exemplary physiological sigh.

The physiological sigh is a breathing pattern. It was discovered in the 1930s, and was later studied (still is) by a world-class expert on neurobiology of breathing, professor Jack Feldman, and Mark Krasnow, a professor of biochemistry at Stanford University. We do the physiological sigh naturally and automatically. We all do it and we do it every day. You, me, our neighbours, children, but also dogs, for example. So what is it, exactly? This magical phenomenon takes place in our lungs. To be more specific, it occurs in the 500 million alveoli, the balloon-like sacs in our lungs. Under normal circumstances, they allow us to inhale and exhale an enormous amount of oxygen and CO2. We perform a physiological sigh on average every 5 minutes, even during sleep.

And how will this help me relax?

We sigh less when we are stressed. The alveoli may start to collapse and, as a result, the levels of oxygen begin to drop, CO2 begins to accumulate in our bloodstream, and our body receives a stress signal: “Oh boy, something’s wrong!” By intentionally performing the physiological sigh, we affect our alveoli. How? The double inhale forces the alveoli to reinflate and they can be filled with oxygen. During the long exhalation they help us remove a large amount of CO2 at once. Studies have shown a significant decrease in stress levels already after two or three repetitions of physiological sighs.

The next time you feel stress is winning and about to dominate you, remember this sigh. Although it will not solve the cause of stress for you, it will help you get back on the horse and get the situation under control.

Bibliography: 

https://bioscience.ucla.edu/people/jack-feldman/ 

https://krasnow-mark.squarespace.com/

Hubermanlab, 2021. Tools for managing stress and anxiety. [podcast] hubermanlab. Available at: <https://hubermanlab.com/tools-for-managing-stress-and-anxiety/> [Accessed 10 March 2022]. 

This article is a reaction to the current situation in the world, which is accompanied by elevated stress and anxiety levels throughout our society. Whether it is acute or chronic stress, everyone reacts differently to it, and our stress tolerance is influenced by many factors (for example, genetic, epigenetic, developmental, psychological, or neurochemical). The good news is that - to a certain extent - we have control over our reaction, and we can even deliberately increase our stress resistance. I know that sometimes it is difficult to act rationally when anxiety clouds our thinking. That is why I would like to offer you a simple (yet effective!) way to keep your emotions more under control and improve your stress tolerance. You can employ it immediately. For long-term results, I recommend incorporating this technique in your morning routine. No, it is not meditation. We are speaking about intentional movement through space, so-called forward ambulation, and the resulting optic flow. Inadvertently, we all apply this antistress technique. 

What is optic flow and why it should interest us

We are all familiar with the relaxing effects of mediation. Not everyone can imagine beginning their day with a meditation, though, and for various reasons it is more feasible for them to have a rather dynamic start of the day. A suitable alternative may then be a morning walk. Spending time outdoors has a beneficial effect on both our body and mind. This is confirmed by scientific studies as well as common sense (1). The interesting thing is that by timing when and what we do outside, we can deliberately regulate the activity of different regions of our brain, and thus have better control over our reactions in the upcoming day.

Let’s have a closer look at how it works. A morning walk and the associated movement of our body - forward ambulation - cause a phenomenon called optic flow. According to the Stanford professor of neurobiology and ophthalmology, Andrew Huberman, we experience optic flow whenever we move through space, whether we are walking, running, or driving. And what effect does this have on our brain? It moderates the activity in the part of the brain known as the amygdala. One of the many functions of the amygdala, which you can picture as a sort of an almond in our brain, is to control the automatic reactions associated with fear, anxiety, or threat detection. If we detect an approaching danger in our surroundings, the amygdala tries to protect us by triggering the fight-or-flight response. We may perceive this in the form of increased anxiety or stress. A different stimulus triggers this reaction in each individual - it depends on how reactive we are in relation to our environment. In us women, hormones also play their part.

Many studies have found that moving through space creates optic flow which lowers the activity of said amygdala, thus reducing anxiety. One such study was done on mice. It was shown that mice that moved forward, flitting their eyes from side to side, which is a natural part of this movement, generated optic flow that led to a reduced activity of the amygdala (2). Simply put, the mice became more chilled. Similar conclusions were drawn from studies done on people (3).

So if we decide to go for a morning walk, moving in space can help us reduce feelings of anxiety and induce a feeling of security. At the same time, we improve our ability to stay calm in stressful situations because we are better able to determine what represents a real threat in each moment, and what we can ignore. It is an ideal preparation for the upcoming day which can (and will) bring many unexpected events. It doesn’t matter if you are going to deal with a load of emails or with the declaration of a state of emergency, it is usually better to be perceptive, but not overly reactive to our environment. 

Whether you opt for a meditation session or a walk, the most important thing is to find something that suits you personally.

Action steps

Try to organise your day in a way that permits you to include forward motion in your morning routine. This can mean a 10-minute walk in the park or intentionally parking 3 blocks farther away.

Bibliography:

1. White, M., Alcock, I., Grellier, J., Wheeler, B., Hartig, T., & Warber, S. et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1). doi: 10.1038/s41598-019-44097-3
2. Macé, É., Montaldo, G., Trenholm, S., Cowan, C., Brignall, A., Urban, A., & Roska, B. (2018). Whole-Brain Functional Ultrasound Imaging Reveals Brain Modules for Visuomotor Integration. Neuron, 100(5), 1241-1251.e7. doi: 10.1016/j.neuron.2018.11.031
3. de Voogd L.D., Kanen, J.W., Neville, D.A., Roelofs, K., Fernández, G., Hermans, E.J., Eye-Movement Intervention Enhances Extinction via Amygdala Deactivation. (2018). J Neurosci. 2018 Oct 3;38(40):8694-8706. doi: 10.1523/JNEUROSCI.0703-18.2018. Epub 2018 Sep 4. PMID: 30181134; PMCID: PMC6596227.

The mind’s emergency preparedness for stressful and dangerous situations.

“Panic is approaching, 

I can hear it roar.

Here comes the feeling

That my blood is running cold.”

Sys, don’t panic, it’s organic

Stress is a good servant, but a bad master. Protector and tyrant. Helper and saboteur. Our Loki.

Let us first take a look at what stress is and how it works - know your enemy and friend, so that you can react appropriately when it surprises you. By the way, instead of “Systers”, I constantly and unintentionally keep writing “Systres”. May my sudden dysgraphia serve as a warning and an incentive to read this article. Don’t let the stress control you, and don’t be your stress. 

A stressor is any factor which disrupts the homeostatic balance and comfort of an organism. Anything that upsets us, physically or mentally. The stress response of the body is just a natural adaptational response and an attempt to modify one’s physiological functioning to resist the stressor. The resulting stress (our physiological response to a stressor) can have more damaging effects on our health than the stressor itself! Don’t get me wrong, though. The body’s ability to respond to stress is essential to survival, and stress is desirable at the right time and at the right level. Such positive stress is called eustress, whereas distress puts a strain on our body for too long and with too much intensity.

What mechanisms does the body employ in the stress response? The main ones are the sympathetic nervous system and the HPA axis, which is a sort of Head Panic Activist. In reality it means the hypothalamic–pituitary–adrenal axis. Both systems have very similar effects, they cooperate and complement each other. They excite the body to action. The main difference is the speed of their activation. It is important to turn on the body’s defence at the right moment and in the right order. It is equally important to turn this defence off at the right time, letting it act within the limits of hormesis. 

• The sympathetic nervous system acts immediately, with a fight or flight response. Noradrenaline and adrenaline are released, glycolysis is activated to free up energy for action and the heart rate accelerates. 
• The HPA axis is activated with a few-minute delay, acts through cortisol (but also adrenaline), the same as the sympathetic nervous system starts glycolysis and other destructive biochemical pathways to release energy, and at the same time suppresses parasympathetic processes (such as digestion, blood flow to the skin, and the function of reproductive organs, as well as reproductive and growth hormones) - see where I’m going with this? Imagine having the HPA axis activated all the time. Careful, cortisol can also penetrate the blood-brain barrier and affects the brain directly. A long-term excess of cortisol can cause an accumulation of adipose tissue in the face and its plumpness, among other things.

Chronic stress 

“I’m dashing, I’m rushing, I don’t have a moment’s peace. I skip breakfast, I don’t snack, I won’t make it, I’ll be late.”

What if this perfect alarm system gets out of hand, though, and we don’t slow down after its acute activation? Unfortunately, we see this harmful distress more often than is desirable for our body and mind. Another problem is that the body expects active movement at the onset of the stress response, but the vast majority of the modern-day stressors - unless it concerns a war in our territory - are completely abstract, take place in our heads and, above all, never stop. These include stress about constant uncertainty and danger, work or school, dysfunctional relationships, endless to-do lists, the dizzying speed of life or excess of stimuli around us. However, we can even cause such stress to ourselves by adhering too strictly to a subjectively healthy lifestyle. This may include overtraining, anxious obsessing about our diet, supplements, and daily regime. Any extreme can help in the short term, but cannot be sustained in the long run.

The goal is to always come back to the centre. If we don’t, chronic stress ensues, disrupting the brakes of the HPA axis. All defence mechanisms then remain constantly active, the body wastes a lot of energy, digestion and nutrition absorption deteriorates (the effect of stress on thyroid hormones and metabolism; 1), we lose muscle tissue, the immune system keeps increasing inflammation levels (2), burns itself out and loses its ability to respond to real threats, the menstrual cycle and functioning of the reproductive organs are stopped or disrupted (the effect of stress on sex hormones; 3), new moms stop being able to produce milk, sleep quality, libido, concentration, learning, and memory all deteriorate, the heart muscle grows weaker, regeneration worsens, and the body doesn’t grow - neither physically nor mentally. And I haven’t even mentioned the effects of oxidative stress on the brain! The body starts to wither and the anxious tension is unintentionally stored in the muscles and nervous system. Children of constantly stressed mothers suffer from mental problems even in adulthood and have a predisposition to cardiovascular diseases, obesity, and a reduced ability to manage stressful situations. The dangers of over-stressing lurk on every corner (4).

Enough of fiery threats, however. Don’t let fear scare you. Our amazing body does all of this in order to adapt to each situation as best it can. We just have to give it the opportunity to take a break and truly protect us. So how can we treat acute stress burns, and how to train our stress-dragon so that it will serve us to our benefit? What if we created a list, a sort of a mini survival kit, but instead of physical tools for survival, we included acute as well as preventive techniques that would help us to bring our upset mind back to the centre and peace?

An acute crisis survival kit of inner peace and health

Accelerated heart beat, dizziness, inability to concentrate, cramping anxiety in the stomach, fear in the eyes, chaotic thinking, sensory paralysis, and many other individual signs - here comes paralysing stress and panic. This list will help you overcome it and support your relaxing parasympathetic nervous system!

• Take a deep breath in and breathe out slowly!

Are you familiar with box breathing? Repeat after me, breathe into your stomach and count:

• Breathe in counting to four
• Hold your breath counting to four
• Breathe out counting to four
• Hold your breath counting to four. 

Repeat for a minimum of one minute or until your heart and mind calm down.

Pay special attention to breathing out, and feel free to make exhalation longer than your inhalation. Inhalation activates the body, exhalation calms it down.

• Release the rush of anxiety through movement

Exercise, jump around, run, or dance. Give your body exactly what it expects - action!

• Use your voice

Sing, hum, holler, yell, chant (accompany your exhalation with a deep tone at a frequency that you find calming).

• Change your setting, visit your family or friends or call them

• Disconnect from social networks and mass media news

• Write down your emotions on a piece of paper and share them with others

Also try to write a short list of people and things that you appreciate in your life, that make you happy and help you.

• Take time to plan and organise

Transform the accumulated urge to move, fight or flee into a useful strategy to bring order to your head and environment. Dive into sorting, cleaning, or simply pack an emergency bag and calmly tend to your everyday work or hobbies. 

• Treat yourself to some extra care and cuddles

Massage your temples and stiff muscles or ask your loved one to do it for you. Snatch a beloved person or a pet and cuddle thoroughly.

• Close your eyes, turn off the lights, and dream

• Don’t be afraid to seek out professional help!

Preventive survival kit of inner peace and health

Don’t let stress control you in the long run, and prevent chronic stress. Stressful situations will force you to come down from your set rules. Will you grab some sweets, bread, ready-to-cook meals, fast food, alcohol, or coffee? Will you stop exercising regularly and spend your nights scrolling mindlessly through social networks or watching one series after another? Will you fall into apathy and depression? Become the fighter you have always admired in others, not knowing you had one inside too! Make up your mind, resist, and use your activated body in your favour. What are you worried about, what calls for your attention, and what steps can you take in the long run in order to feel peaceful and safe?

• Sleep

Sleep well, long, in complete darkness and silence, without any electronic devices in bed.

Learn to breathe through your nose - both in your sleep and during the day.

• Refuel

Drink a lot (and I definitely don’t mean alcohol), eat varied foods in sufficient quantities, take vitamins or minerals in the form of supplements if needed. Support your gut microbiome with probiotics and antioxidants.

• Create healthy, lasting relationships, have hobbies, laugh

Do you dedicate the time of your life to something that truly fulfils you, spend it with people who support you and help you grow?

• Find a physical activity you love

In the end, it’s not about what kind of physical activity you do, but rather about regularity and playfulness. Move in any way! You don’t like to pump iron, but enjoy dancing and yoga? You hate running, but love walking? You don’t settle for one sport, but keep trying out new ones? Why not, have fun with it! Always keep in mind, however, that sport must not tire you out in the long run. That would increase your chronic stress levels, which is the opposite of what we are trying to achieve. Physical exercise should make you feel empowered and joyful; don’t go to bed feeling drained.

• Bathe your body and soul in nature and in the sun

Put away your phone, go out and spend some time walking in a forest or sightseeing. Personally, I love weekends spent with friends, trekking through the woods, playing the guitar, cooking together on a bonfire, swimming, enjoying philosophical debates and sleeping under the stars. Enjoy the beautiful views, gaze into the distance - it will activate your parasympathetic nervous system and calm you down.

Walk it off! Do you remember Forrest Gump who set out for a run when he started to feel anxious, and then just ran and kept running? You don’t have to run, just walk and keep moving. The healing magic of kinetic energy shall be your silent therapist.

• Pamper yourself

Go to the sauna, relax in the cold, treat yourself to some aromatherapy and herbal teas. Enjoy a cup of lemon balm, camomile, lavender, St John’s wort, Rhodiola, valerian, or hops. Take a hot bath and delight your taste buds with some quality chocolate.

• Control your thoughts

Try any kind of meditation that suits you (I can recommend the loving kindness meditation by Veronika, for example; 5), immerse yourself in peace and relaxation with yoga nidra, and practise mindfulness with everything around you. In your daily rhythms, alternate between focus aimed into your centre and from your centre out into the world. Getting stuck on either side of the barricade would do you no good.

Observe your emotions and accept them.

• Be creative and do magic

Play your favourite music, fill a canvas with an explosion of your creativity, or perform a ritual in soft candlelight.

• Support your inner warrior

Build up your resistance in crisis situations. Why don’t you try boxing, learn basic survival skills, or do a first aid training?

All of this works for me personally, but what is your effective defence? Experiment and feel what happens in your body during the stress response, and what strategies work for you. In the end, grab a piece of paper and put together your own proven survival kit of peace - with all the observations, ideas, techniques, and protocols. You can keep this list in your wallet, diary, or on your fridge.

To people, in peace

Stress can be caused by a mere thought; we all know it too well. And the most stressful of all is a thought of stress itself. In order to keep stress in line, let’s use our minds for our protection. Our mindset and outlook have an enormous influence on our health and stress response. Acute stress stimulates the body to action, says what is important, and helps to direct our attention. Our attitude is the helmsman of the stress response - do I see stress as a signal and a tool, or as something dangerous and paralysing? Am I teaching my mind to accept the occasional discomfort (physical and mental, pleasant and unpleasant), and adapt to it?

The so-called mindset, nowadays quite an annoying buzzword, is a huge topic which we will certainly analyse to the smallest details here at Systers. However, for starters I recommend listening to Dr. Andrew Huberman’s podcast where he interviews Dr. Alia Crum (6). Your mind allows you to approach stress exactly the way you want; all you need to do is set a purpose and train your mind at it. I’m not saying that by formulating your wishes in your thoughts you will be showered with golden coins and the keys to your new mansion with unicorns in the orchard, but you are definitely capable of much more than you think. Go out to people, in peace, and inspire.

May you sparkle with electrifying wit and a fat layer of myelin is the only thing getting on your nerves!

Take care, Sys. ❤

Bibliography:

1. Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020 Jan 1;11(1):103-112. doi: 10.1093/advances/nmz082. PMID: 31504084; PMCID: PMC7442351
2. Johnson TV, Abbasi A, Master VA. Systematic review of the evidence of a relationship between chronic psychosocial stress and C-reactive protein. Mol Diagn Ther. 2013 Jun;17(3):147-64. doi: 10.1007/s40291-013-0026-7. PMID: 23615944
3. Brasil DL, Montagna E, Trevisan CM, La Rosa VL, Laganà AS, Barbosa CP, Bianco B, Zaia V. Psychological stress levels in women with endometriosis: systematic review and meta-analysis of observational studies. Minerva Med. 2020 Feb;111(1):90-102. doi: 10.23736/S0026-4806.19.06350-X. Epub 2019 Nov 12. PMID: 31755674
4. Guidi J, Lucente M, Sonino N, Fava GA. Allostatic Load and Its Impact on Health: A Systematic Review. Psychother Psychosom. 2021;90(1):11-27. doi: 10.1159/000510696. Epub 2020 Aug 14. PMID: 32799204
5. https://www.systers.bio/en/metta-loving-kindness-meditation-and-its-effects-on-mental-health/
6. https://open.spotify.com/episode/3ELdxrMTQum8E4ulpMSb2J?si=14b5a8c5cd7d4ec8

Link to our free online meditation in czech language is here

Metta is a Buddhist meditation practice. It is typically translated as Loving Kindness Meditation. My husband Johnny and I call it the LOVing meditation. Metta, literally “non-anger”, love, loving kindness and benevolence, is one of several states of mind described in Buddhism. This meditation directs us towards a future better lived. The Buddha has compared the process to planting a plant. If we want to plant a plant we intend to eat later, we will choose a delicious seed. If we planted a poisonous seed, we would obtain a poisonous plant. Simply put, you reap what you sow.

Practising this meditation activates certain parts of the brain which induce feelings of happiness, calm, harmony, and interconnectedness. You feel the effects immediately. That is why people generally look forward to the sessions and find it easier to make it a regular habit.

My animated video shows how different kinds of meditation affect the human brain in various ways. Or you can read about it in this article. Alternatively, if you want to start with the meditation practice and want to see how it is linked to biohacking and other tools or toys, you can check out my book Burn Slowly (available in Czech only at the moment). The book became a bestseller and I take it as important feedback which just shows how deeply we all yearn for inner peace while realising at the same time that we will probably not achieve it by constantly rushing and chasing after something.

Loving kindness meditation

Kindness is a virtue we appreciate in others. We like it when somebody treats us with kindness, and sometimes that is also how we treat others. Other times, however, it is not easy, especially in our everyday reality when we are faced with countless challenges and situations in which kindness is hard to muster. It is a skill which can be cultivated, however. Like a muscle - if we exercise, the muscle becomes stronger. I can tell you that this meditation has changed and continues to change my life in astounding ways. Since I started this meditation in particular, my relationships with others have improved as well as my relationship with myself.

Together with my husband Johnny Allister we practice and lead this meditation for free (at the moment only online on Zoom) every two weeks, on Wednesdays at 6 p.m. You can join us and give it a try, registering through this link. Thanks to these gatherings, an interesting group of people, our regulars, has begun to form around us. At the end of each session, we share our feelings and observations which is very inspiring and helps us to deepen the warm feeling in each other.

The loving kindness meditation focuses on cultivating compassion, kindness, and empathy towards others (1). These emotions are among the cornerstones of our mental health. The problem is that most of the time our thoughts revolve around “I”. Me and my problems, me and my challenges, me and my relationships, me and my tasks. This often isolates us in a sort of individualistic bubble and we may forget that we are part of a bigger whole. This meditation, in contrast, focuses on other people whom we send love, health, and happiness using our imagination. You can imagine the practice in the following way (this is a radically simplified description):

The meditation:

1. Introduction: We sit in a comfortable position, take off any belts to be able to breathe freely.
2. Breath: For a moment, we focus on our breath and the sounds around us. We become aware of the present moment and the space where we are.
3. Space: We get in touch with the space of our heart.
4. First person: We think of the person we love most of all. We imagine them sitting opposite us, we are looking into their eyes, pronounce their name. We start sending them love, health, and happiness, from within our heart. We can repeat the following mantra: “May you be happy. May you be healthy. May you be loved.” We do this several times.
5. Second person: We do the same with someone we do not know. It can be someone we met in a shop or a neighbour.
6. Third person: The next person should be someone with whom we have an inner conflict or just some tension.
7. Fourth person: The last person is you.
8. Final stage: To conclude the meditation, we start by focusing on our breath once more and slowly come back to the present moment.

What are the effects of this meditation on mental health?

Studies have shown that loving kindness meditation contributes greatly to the improvement of emotional intelligence, deeping of inner peace and happiness, and overall serves as a stress-relief tool. People’s lives truly change when they incorporate this meditation in their routine. Let’s have a look at the specific benefits it brings and why it is a good idea to start practising it.

Decreases migraines

A recent study proved the immediate effects of a short loving kindness meditation on acute pain. The research participants experienced a relief in migraine pains and alleviated emotional tension caused by chronic migraines, in the long run (2).

Alleviates chronic pain

Loving kindness meditation can alleviate even chronic pain. In one pilot study whose participants were individuals with chronic lower back ache, this meditation practice was linked to a decrease in pain and mental suffering, in comparison with the control group (3).

Decreases negative and increases positive emotions

In another experiment, the subjects practised LKM for a period of seven weeks. These individuals reported an increased sense of joy, gratitude, pride, hope, general interest and contentedness. What I found particularly noteworthy was that these positive emotions led to more changes, such as a deeper sense of meaning and even lower sickness rate. All these factors resulted in greater satisfaction and reduced depressive symptoms and negative feelings (4). 

I must say that during our sessions, people share with us the things that started happening in their lives as a consequence of this meditation practice, and it is fascinating. It is as if one began to see more, and the fog that was clouding one’s vision, started clearing.

Activates the vagus nerve which brings about a sense of well-being

In yet another study, those individuals who incorporated loving kindness meditation in their lives noticed an increase of positive emotions thus activating their vagus nerve, thus again increasing the positive feelings. All of this in contrast with the control group of non-meditators. It is a wonderous and ingenious mechanism. The vagus nerve can be activated by chanting, singing, or humming, for example, which all make you vibrate inside. You can try it for yourself. This will activate your parasympathetic nervous system, making you feel more relaxed and calm (5).

Decreases PTSD symptoms

A different research showed that those veterans suffering from PTSD who practised LKM every day for 12 weeks, experienced an important decrease of symptoms of depression and PTSD (6).

Decreases schizophrenia-spectrum symptoms

A different study showed that in individuals with various schizophrenia-spectrum disorders, practising LKM resulted in the alleviation of symptoms. There was, by contrast, an increase in positive emotions and an improvement in recovery.

Enhances emotional intelligence

We know now that our wondrous human brain is shaped by our activities. By what we do and don’t do. Simply put, it is shaped by how we live our life. A regular meditation practice activates and strengthens the part of our brain responsible for empathy and emotional intelligence (8, 9).

Causes increase in grey matter in the brain (leading to a decrease in depressive symptoms)

The volume of grey matter increases in those areas of the brain which are linked to emotion regulation. It consists mainly of neurons and axons that reach out from brain cells and carry signals. The main role of grey matter is processing information. As children grow, so does the volume of grey matter. As soon as they reach puberty, however, the volume starts to decrease as the communication between neurons becomes more efficient and unnecessary processes are eliminated. According to scientists, the development of this part of the brain can be represented by an inverted U-shaped curve. If a child suffers from depression or has a predisposition to depression, the decrease in volume is a lot faster. Loving kindness meditation can increase the amount of grey matter in the brain, thus reducing symptoms of depression (10, 11, 12, 13).

Another interesting fact is that this meditation does not only strengthen our empathy but also our resilience, especially in stressful situations. That is still not all though! It also slows down ageing.

Slows down ageing

Stress decreases telomere length (telomeres are a sort of protective shields of chromosomes and their length serves as a biological marker of ageing). One study found an interesting fact, however: Women who practised loving kindness meditation had relatively longer telomeres, compared to a control group of women of the same age. So perhaps, rather than wasting money on expensive anti-ageing products, grab your meditation cushion and start meditating (14)! It really makes sense, even without the scientific research. All we have to do is look at how people in Blue Zones live (these are world regions with the highest longevity). One of the factors of longevity is reducing stress and increasing empathy and a sense of belonging.

Increases compassion and empathy

This kind of meditation cultivates compassion as well as empathy and reminds us that we are all part of a larger whole (15, 16, 17). I wonder what would happen if people who deal together, be it in politics or in any sort of big meetings, paused for a moment before the event, and connected with each other in loving kindness meditation. What would happen? It should be a fascinating social experiment. Spending a moment in our hearts, not our minds.

Reduces bias towards others

One study focused on our perception of stigmatised groups (homeless and black people). The study participants who practised LKM regularly for six weeks showed significant decrease in bias against these minorities (18). It is a good idea to try it. If you know that you have some radical opinions on a certain group, try practising this meditation as an experiment, and you will see how it will affect your views. ????

Increases self-love

The biggest problem for many people is giving love to themselves, even in this meditation. We are often told that they put themselves in the position of the person with which they have an inner conflict, and loving themselves is a challenge. Like everything else, it is about practice. Try incorporating this meditation technique in your life, just as an experiment. It is a game. You have found a toy and now you can start playing with it. You will see that in time more people with similar toys will appear around you. In the end, you will realise that the world is nothing but a huge playground, that we all have similar toys and want to play with them together. As soon as you realise this, the real fun starts!

It has been proven that the practitioners of LKM become less self-critical and depressive. On the whole, their self-esteem improves, giving them a stronger sense of self-worth and self-love (19).

Kindness microdosing is also effective

The loving kindness meditation can last 30 minutes or more. If you want to do it for a shorter time, however, it still counts! One study showed that even a microdose of this meditation increases the feeling of social connectedness and positivity towards others. So even if you do not have 30 minutes, you can opt for a mini kindness, perhaps for 10 minutes, and you will see what happens (20).

We live in a strange time full of changes and uncertainty. The only certainty each of us has is the truth within ourselves. It is something that no one can take away from you. Something that is yours only, that makes you who you are. If we are all truthful with ourselves, miracles can happen; and I do believe in miracles. But for that to happen, we need to slow down, pause, and come back to our centre, to our heart, and make our decisions from there. Not from our mind. This is something slightly beyond the Matrix. Like when Neo steps out of the Matrix. You too have a Neo inside you, and you can step out. Right now. All you have to do is go back to the source, to yourself, and create and live from within.

My wonderful husband and I organise loving kindness meditation sessions every Wednesday on Zoom. The meditation is free and you can register here.

Bibliography:

1. https://www.amazon.com/Lovingkindness-Revolutionary-Happiness-Shambhala-Classics/dp/157062903X
2. https://pubmed.ncbi.nlm.nih.gov/24602422/
3. https://pubmed.ncbi.nlm.nih.gov/16049118/
4. https://pubmed.ncbi.nlm.nih.gov/18954193/
5. https://pubmed.ncbi.nlm.nih.gov/23649562/
6. https://pubmed.ncbi.nlm.nih.gov/23893519/
7. https://www.sciencedirect.com/science/article/abs/pii/S0920996411000983
8. https://pubmed.ncbi.nlm.nih.gov/24984693/
9. https://www.sciencedirect.com/science/article/abs/pii/S0272735811001115
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851730/
11. https://pubmed.ncbi.nlm.nih.gov/22814662/
12. https://pubmed.ncbi.nlm.nih.gov/18365029/
13. https://pubmed.ncbi.nlm.nih.gov/22905090/
14. https://pubmed.ncbi.nlm.nih.gov/23602876/
15. https://self-compassion.org/wp-content/uploads/publications/LKMnursesupdate.pdf
16. https://pubmed.ncbi.nlm.nih.gov/22661409/
17. https://journals.sagepub.com/doi/full/10.1177/0956797612470827
18. https://pubmed.ncbi.nlm.nih.gov/23957283/
19. https://pubmed.ncbi.nlm.nih.gov/24633992/
20. https://pubmed.ncbi.nlm.nih.gov/?term=%28gross%5BAuthor%5D%29%20AND%20seppala%5BAuthor%5D