Table of contents

Healthier life

Everyone is somewhere on the road to a healthy lifestyle, and many of us are constantly striving to improve our current situation. We can do this in small steps or by making drastic changes, but it is worth bearing in mind that changing our habits is a difficult process. It takes a lot of patience and perseverance, both on our part and often on the part of those around us. I’ve put together five simple, practical tips that you can incorporate to start feeling better and making changes quickly.

eat fruit and vegetables every day

Vegetables and fruit are an essential part of a healthy diet, rich in vitamins, minerals, antioxidants and fibre that contribute to optimal health and wellbeing. Try to buy fresh, local and seasonal produce as these are usually the most nutritious. The best places to buy are markets, your rural relatives (if you have any) or you can grow your own at home.

daily walk

Walk 10,000 steps a day. If this is too much at first, reduce it so that it is not too easy, but not too difficult to reach the target number of steps. For example, if you don't usually walk, you could aim for 2000 steps a day for the first week. When you can do that, raise your goal. If you can't go every day, go every other day, just start somewhere.

drink water

The importance of drinking enough fluids cannot be overstated, but what about the quality? Try replacing sugary, artificially sweetened and flavoured soft drinks with water. It should also be remembered that water can be diversified without being fortified with sugar or artificial sweeteners. For example, lemon, lime or cucumber slices, mint leaves or fresh fruit, essential oils* can be added to water to make it tastier and more enjoyable.

spend time in the sun and fresh air

Walk, sunbathe, play sports, go on hikes or just lie out in the sun to get direct sun exposure. Make sure to protect yourself from the sun when it's strong UV, because you can get a lot of good sun and burns. I recommend using a physical sunscreen to avoid allergic reactions, sun sensitivity and also skin cancer, which chemical sunscreens can cause with long-term use.

sort, donate, think

Most people's houses or apartments are used to store things they don't need. Think of your closet. Is there an article of clothing in there that you haven't worn in the last year? Maybe even more time? Do you need all the things you have stored in your storage room, garage, attic or basement? Stuff stored without purpose can take up space and cause clutter in your living space. Get rid of things that have become redundant, sell them or donate them to someone who will enjoy them and can use them. And when you are thinking of buying new things, wait a few days and ask yourself, do you really need it? Is it really useful? Are you sure you need a new one?

The principles of healthy living are excellently described in the NEWSTART lifestyle programme. It categorises the different areas to look out for if you want to live a long, happy and healthy life.

NEWSTART lifestyle program

If you are new to this healthy lifestyle topic and don’t know where to start or what to do, the NEWSTART lifestyle programme can be a great place to start. There is no extra financial outlay, you just need to bring a little awareness into your daily routine. Step by step, you can become happier, healthier and more balanced in a short space of time. The NEWSTART lifestyle programme has eight basic principles: nutrition, exercise, water, sunshine, temperance, air, rest and trust.

Nutrition

Good nutrition is based on eating plant-based, whole foods rich in vitamins, minerals, antioxidants and fibre. These foods contribute to our health and well-being. However, it is important to avoid unhealthy, processed and fast foods as they can contribute to health problems and obesity. Before we go further defining the healthy diet, it is important to understand the importance of our metabolism.

What is the metabolic system?

The metabolic system or the metabolism is the set of biochemical processes in our bodies that break down nutrients and convert them into energy or form new molecules and cells. The health of the metabolic system affects the functioning of our body, as it takes care of the processing of nutrients and the production of energy.

When the metabolic system is healthy, the body can effectively regulate body weight, maintain physical activity and cope with disease. If it is unhealthy, it can lead to a number of diseases and disorders, such as diabetes, cardiovascular disease, obesity, osteoporosis, hormonal imbalances, fatigue and lack of energy.

In Europe each year 45% of deaths are caused by heart disease. 47% of adults have a healthy body weight and 24.3% have healthy metabolism. This also means that 75.7% of adults do not process nutrients properly and do not have a good metabolism.

How can we fix our metabolism?

Metabolism is affected by many factors, including genetics, age, gender, physical activity level, diet and many more. The five basic pillars of a good metabolism are eating right and staying properly hydrated, daily exercise, getting enough rest, good relationships and proper supplementation. Let's pay attention to these and support our bodies properly, promoting optimal functioning.

Our bodies are our possessions that cannot be replaced when they break down. It requires constant maintenance to serve us well and it is our responsibility not to shorten our lifespan through poor choices and habits. Fortunately, it is up to us how we keep our bodies, minds and spirits in shape. It’s important that our relationship with ourselves is a big part of the process, as punishing or hurting ourselves for something can lead to negative habits.

Regulating blood sugar levels is also important for a good metabolism. The glycaemic index (GI) is a scale that measures the effect of food on blood sugar levels.

Foods with a low GI are digested and absorbed more slowly, so blood sugar levels are less elevated, resulting in a longer-lasting feeling of fullness and more stable energy levels. A low GI diet can help control weight and prevent diabetes, both important for metabolic health.

The glycaemic index (GI) values range from 0 to 100, where 100 is the reference, usually glucose or white bread. The GI values of foods can be grouped into the following categories:

Low GI (55 or less)

vegetables, some fruits (apples, oranges, berries), whole grains, pulses, nuts and dairy products

Medium GI (56-69)

Whole wheat bread, quick-cooking oatmeal, raisins, bananas and some ice cream

High GI (70 or more)

white bread, potatoes, rice, some cereals, sugary sweets and grapes

However, the glycaemic index is only one tool and should not be relied on alone when making dietary decisions. It is always important to consider the total nutrient composition of foods and their calorie content. For example, some foods with a high GI value, such as potatoes and watermelon, contain healthy nutrients, while some foods with a low GI value, such as chocolate, may be high in calories and fat. It is therefore worth considering the calorie, fibre, vitamin and mineral content of foods for a healthy diet.
To help restore metabolism, doTERRA has developed a nutritional supplement, MetaPWR, which contains only natural ingredients such as green tea extract, yerba mate leaf, cinnamon extract, and ashwagandha root extract. These nutrients help to optimize metabolic processes, increase energy levels, and support the body’s natural stress response.
At a medical lecture, I had the opportunity to hear how MetaPWR lowers blood sugar and reduces the rollercoaster that our body goes through. The way it works is that when we eat, digestive enzymes convert carbohydrate into glucose, which causes our glucose levels to rise. The pancreas pumps insulin, which causes glucose levels to fall.
I’ve put together some handy tips for a healthy lifestyle and metabolism that you can easily incorporate into your daily routine. If you need a specific diet, it’s worth consulting a holistic dietitian, who will not only advise you on food and nutrients, but also take into account your emotional, mental and spiritual health.

take easily absorbing nutritional supplements

The vitamins and minerals in these supplements are available in easily digestible forms and help the body to use nutrients quickly and efficiently. Examples include fermented vitamins, superfoods, collagen and Omega-3 fatty acids.

eat a green side dish with your meat

Eating a green side dish (such as steamed vegetables, salad, spinach) with meat not only improves the taste and nutritional value of the food, but also helps to balance nutrient intake. Vegetables are rich in fibre, vitamins and minerals and low in calories.

eat less sugar and white flour

Excessive sugar consumption has been linked to obesity, heart disease, type 2 diabetes and other health problems. It is best to avoid soft drinks and sweetened drinks altogether. Instead, drink water, freshly squeezed vegetable and fruit juices or unsweetened lemonade. Also avoid processed foods, sweets and cakes, minimise baked goods and when baking, use healthier alternatives to white flour, such as wholemeal or durum flour, if possible.

eat vegetables and fruit every day

Vegetables and fruit are an essential part of a healthy diet, rich in vitamins, minerals, antioxidants and fibre that contribute to optimal health and well-being. Try to buy fresh, local and seasonal produce as these are usually the most nutritious. The best places to buy are markets, your rural relatives (if you have any) or you can grow your own at home.

Unfortunately, even if we ate a perfect diet, with plenty of fruit and vegetables every day, we would still not be able to get the right amount of minerals and vitamins. Modern lifestyles, soil depletion, food processing and the loss of nutrients during storage all reduce the quantity and quality of nutrients we get. Food supplements help provide what our balanced diets cannot. Here are some of the most popular supplements:

TerraGreens

whole food fruits and
vegetables, superfruits
CPTG™ essential oils

Lifelong Vitality Pack

antioxidants, micronutrients, minerals, omega-3, essential oils, fermented multivitamin

MetaPWR Pack

full metabolic support,
9 types of collagen, NMN,
CPTG™ essential oils

Exercise

Regular physical activity and exercise are crucial to maintaining good health and well-being. Exercise is one of the foundations of a healthy lifestyle, and different types of exercise, including strength training and cardiovascular (e.g. walking, cycling, swimming, running, aerobics, etc.) exercises, bring many benefits to the body and mind.

strengthening exercises

Daily strengthening exercises do not necessarily mean long and exhausting workouts. Even simple exercises of short duration can be effective if done regularly. They can be push-ups, lunges, squats, abdominal exercises. The key is persistence and regularity. There are countless bodyweight workouts available online, but you can also hire a personal trainer.

stretching

Stretching improves muscle and joint mobility, can prevent injuries, helps relax and reduce muscle tension. If you have an office job, it's important to make sure you get the right amount and quality of exercise. It is important to perform stretches in a careful and controlled manner and not to jump into sudden and intense movements, as this can be dangerous for injury. Proper breathing and relaxation are also important parts of effective stretching. Yoga exercises are excellent for daily stretching, strengthening and exercise.

walking daily

Walk 10,000 steps a day. If this is too much at first, reduce it so that it is not too easy, but not too difficult to reach the target number of steps. For example, if you don't usually walk, you could aim for 2000 steps a day for the first week. When you can do that, raise your goal. If you can't go every day, go every other day, just start somewhere.

It is a good idea to warm up before more intense exercise, and to warm down at the end. The doTERRA Deep Blue range and a few essential oils can provide great support from warm-up, through exercise, to recovery. Use Deep Blue cream during warm-up, during sport and during stretching, because its soothing, cooling and cooling effect helps your muscles to warm up, function and regenerate properly. And Deep Blue polyphenol capsules provide proper support for joints and muscles from the inside. For more information on essential oils and how to use them, please contact me by clicking on Contact.

Deep Blue Polyphenol complex

supports joints and muscles internally with plant extracts, complementary to Deep Blue cream

Muscle And Joints Sample Pack

Deep Blue and AromaTouch essential oil blend to soothe muscles and joints, reduce stress

Athlete's Kit

essential oils, natural plant extracts, soothing for joints and muscles

Water

Proper hydration is crucial for our health and well-being. Drinking enough water daily helps to maintain optimal body functions. Water plays an important role in regulating body temperature, transporting nutrients, removing toxins and aiding digestion.

The calming and stress-reducing effects of proximity to the water are also very important. Being in a natural environment and seeing water has a calming effect on the nervous system and helps to reduce stress. Walking in nature, listening to the sound of the water or soaking your feet in the water can have a positive effect on your mood and mental health.

spend some time by the water

Not everyone lives near the ocean, sea, a lake or a river, but if you can, get outdoors and spend some time by the water.

Drink water

The importance of drinking enough fluids cannot be overstated, but what about the quality? Try replacing sugary, artificially sweetened and flavoured drinks with water. It should also be remembered that water can be diversified without being fortified with sugar or artificial sweeteners. For example, lemon, lime or cucumber slices, mint leaves or fresh fruit, essential oils* can be added to water to make it tastier and more enjoyable.

* Only use CPTG certified essential oils internally and make sure you take the correct dosage and seek advice from a professional if necessary.

Sunlight

Sunlight is our friend, it allows vitamin D production, improves mood, boosts energy levels and strengthens the immune system. But it is important to protect our skin from strong sunlight. You can wear clothing that covers your skin to protect it from the sun, or you can use sunscreen to protect it properly. There are two main types of sunscreen: chemical and physical.

Chemical

Chemical sunscreens are products that contain chemicals that provide sun protection. These substances chemically react in the skin to break down and absorb the harmful UV rays. Chemical sunscreens usually have a light texture and are easily absorbed into the skin, allowing them to enter the bloodstream. Sunscreen residues that build up in the body can also cause allergies. Sunscreen residues in the sea can contribute to damage to corals and marine life.

Physical

Physical sunscreens, also known as physical blockers, are products that contain physical substances that provide sun protection, such as zinc oxide or titanium dioxide. These substances reflect UV rays while they remain on the skin without being absorbed. Physical sunscreens can form a thicker, whitish layer on the skin and block UV rays immediately. They are not harmful to the environment, including marine life and coral reefs.

spend time in the sun

Walk, sunbathe, exercise or just lie out in the sun to get direct sun exposure. Make sure to protect yourself from the sun if it's strong UV, because you can get a lot of good stuff and burns. It's important to use sunscreens that aren't chemical, as they can cause allergic reactions, sun sensitivity and skin cancer in the long term.

let sunlight into your living space

We can't always be outdoors, but we can still enjoy the benefits of sunlight indoors. Letting sunlight into your living space can help improve your mood, reduce stress, anxiety and depression.

doTERRA sunscreen products consist of physical sunscreens in which zinc oxide provides sun protection. This substance is natural and, when left on the skin, reflects UV rays without being absorbed. It can form a slightly whitish layer on the skin and blocks UV rays immediately, so it immediately protects against harmful sun rays. It is also not harmful to the environment, including marine life and coral reefs.

Body spray

magnolia, ylang ylang, red mandarin, helichrysum, lemongrass, carrot seed and frankincense oil

Face + Body

magnolia, ylang ylang, red mandarin, helichrysum, lemongrass, carrot seed and frankincense oil

After Sun

aloe vera, hyaluronic acid, green tea and vitamin E,
restores tired skin

Temperance

A balanced lifestyle is about living mindfully and with self-discipline, in moderation, to help maintain physical and mental health and a positive quality of life. Striving for a balanced lifestyle can help avoid harmful habits and reduce harmful effects.

Striving for a balanced lifestyle can help reduce stress, improve overall health and happiness, and maintain an energetic and fulfilling life in the long term. It is important to remember that each person will adapt these principles to their individual lifestyle and it does not necessarily mean total abstinence or strict restrictions. Finding balance in different areas of life is key to achieving a healthy and happy life.

intermittent fasting 16/8

Intermittent fasting is a way of eating in which meal times and eating periods are regulated. This method involves a 16-hour fast and an 8-hour eating period. For example, if someone starts fasting at 8:00 pm, they would fast until 12:00 pm, followed by an 8-hour period of eating (for example, from 12:00 pm to 8:00 pm). It is important to note that intermittent fasting is not appropriate for everyone and is not a substitute for a balanced diet and other aspects of a healthy lifestyle. It may also be easier and safer to start by gradually getting your body used to it.

sort, donate, think

Most people use their house or apartment to store things they don't need. Think of your closet. Is there an article of clothing you haven't worn in the last year? Maybe even more time? Do you need all the things you have stored in your storage room, garage, attic or basement? Stuff stored without sense can take up space and cause clutter in your living space. Get rid of things that have become redundant, sell them or donate them to someone who will enjoy them and can use them. And when you are thinking of buying new things, wait a few days and ask yourself, do you really need it? Is it really useful? Do you really need a new one?

Air

Breathing in oxygen-rich, clean air with the right breathing techniques helps maintain health and well-being. Breathing in fresh air cleans and refreshes our lungs, improves our concentration and is good for our creativity. Natural scenery and silence help us to recharge, find peace, relax and unwind.

try out a breathing technique

Regular breathing exercises can help you develop healthy breathing habits, reduce stress, improve concentration and achieve general well-being. If someone has breathing problems, such as asthma or other breathing disorders, it is recommended that they seek professional help to learn and apply the right breathing techniques.

spend some time outdoors

Spending time in nature helps to strengthen the immune system, as sunlight and fresh air contribute to the production of vitamins and antioxidants in the body. There are many ways to spend time outdoors, such as walking, sunbathing, sports, picnics, hiking, meditating, relaxing, etc. These activities are refreshing and nature has a calming effect on us.

ventilate every day (in winter and summer)

Unless you live in a place where the ventilation system changes the air, ventilate at least once a day. It's a good idea to sleep in fresh air before going to bed, but it's also a good idea to open a window when you wake up in the morning to let out stale air and replace it with fresh air.

You can also support breathing and clear airways with essential oils:

Air (blend)

minty, invigorating blend, calming and soothing the inhalation, clear airways, easy breathing

Seasonal challenges

contents of the package: peppermint, lavender, lemon and air essential oils

Eucalyptus

soothing, relaxing, tension relieving, relieves nasal congestion and supports free breathing

Rest

Adequate rest and quality sleep ensure physical and mental recovery. It is essential for long-term health and a good quality of life. During sleep, our body has the opportunity to renew and repair tissues, cells and organs. Sleep plays an important role in supporting immune function and regeneration of the body.

Sleep helps the brain process information, reinforce memories and retain new knowledge. Adequate sleep is essential for optimal functioning of cognitive functions such as memory, concentration and creativity. Sleep deprivation has been linked to mood disorders such as depression and anxiety. Good quality sleep replenishes our energy stores, helps maintain emotional stability, improves our mood and reduces stress and anxiety.

have a sleeping routine

Everyone has an internal biological clock, which is basically based on the natural day-night cycle. We can shape this, but it's important to always wake up and go to bed at the same time if possible. Get 7-9 hours of sleep, depending on your sleep needs. During a night's sleep, we go through several sleep stages, including deep sleep and REM (Rapid Eye Movement) sleep. These sleep stages are important for proper regeneration of the brain and body, removal of harmful substances, cellular repair and maintenance of healthy functioning. If our sleep is not right, we can become stressed, exhausted and irritable, less able to concentrate and be productive.

avoid looking at the screen before going to bed

Watching a screen before bedtime can have a negative impact on sleep quality and rest before sleep. Experts generally recommend avoiding electronic devices at least one hour before bedtime. During this time, the production of melatonin (the hormone that regulates sleep and wakefulness) can return to normal and the brain can enter a relaxed state, helping you fall asleep and get a restful sleep. Before going to bed, it's a good idea to do activities that help you wind down, such as reading, summing up your day or taking a warm bath. Quality sleep at night is important for sleep quality and recovery.

regular meditation

Meditation has many health and psychological benefits, such as reducing stress and anxiety, bringing you into the present, increasing concentration, improving sleep quality, promoting emotional balance, and playing an important role in self-development and creativity. It also promotes a positive attitude and increases acceptance.

How to meditate?

Meditation is a practice that aims to increase awareness, observe thoughts and emotions, and still or focus the mind. There are many different forms, but the basic steps are generally the same:

comfortable body position

Sit or lay down in a place where you can comfortably hold a position without moving or feeling tense.

slow breathing

Start breathing slowly and deeply, focusing your attention on your sensations and your breathing. Slow breathing helps relax your mind and reduce stress.

mindfulness

Let go of thoughts and try to focus only on the present moment. Your mind may wander at times, but return to mindful presence when you notice that your thoughts have wandered. This will happen quite often in the beginning.

focus

In some meditation practices, you may find that a particular object, word or mantra can help you to focus. For example, this could be a candle flame or a specific word that you repeat to yourself.

duration

Try to practice meditation for at least ten minutes, but if you can, you can go deeper for longer.

You can support your sleeping and your meditation with essential oils (scroll down for the Yoga collection):

Serenity blend and capsule

calming, relaxing, tension relieving, natural sleeping pill

Lavender

soothing, relaxing, tension relieving, great against skin irritations and insect bites

Sleeping support

contents of the package: lavender, serenity blend, mandarin

Trust

Spiritual well-being, a connection with a higher power (religious, spiritual or philosophical) is important for overall health and healing. It can give strength and comfort in crisis situations or in the face of future uncertainties. Balance in the different areas of our lives, including the body, mind, emotions and spiritual dimension, can help us to live a more fulfilling and balanced life.

have values and goals

The spiritual dimension can help you to find the values and goals in your life that motivate you and keep you going in everyday life and in difficult times. It can help you to set long-term goals for improving your health and healing.

meditation, gratitude, prayer

Religious or spiritual practices such as prayer, meditation or gratitude can help reduce stress and anxiety. The focus of such practices is on inner peace and acceptance, which has a positive impact on our mental well-being, mood and health. You don't have to be religious to meditate or be grateful.

Faith can mean different things to different people, it can have religious or spiritual significance, but it can also be an inner conviction about the world, people or certain aspects of life. We can also support our belief in ourselves or in a higher power with essential oils:

Yoga collection

Align: self-acceptance and trust
Anchor: steadiness, courage
Arise: inspiring, focusing

Bergamot

calming, cleansing, antidepressant, anti-inflammatory, self-esteem support

Jasmine

calming, regenerating, antidepressant, aphrodisiac, perfume, skin conditioner
Contact me
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Seasonal challenges

Different seasons can bring different challenges for our health. I have collected some examples of the most common challenges and some tips on how to prevent and overcome them. For most problems, using essential oils can be an excellent solution.

Spring

In spring, as the weather eases and nature comes back to life, our health challenges change.

Boosting your immune system

A tavaszi időjárás változékonysága miatt még mindig előfordulhatnak hűvösebb napok, amikor fokozottan kell figyelni a légutak védelmére. Öltözz rétegesen és megfelelően az időjárásnak. Sokan éreznek némi fáradtságot és levertséget a tavasz elején. This may be partly due to the long winter and a lack of vitamin D due to less sunlight. Increase the time you spend outdoors and take supplements such as the Lifelong Vitality Pack to help you get the right vitamins and minerals. On Guard oil, pearl or soft gelatine capsules can also be a great help as they help boost the immune system.

Allergies

Allergic symptoms can be aggravated by flowering plants and pollen in the air. If you know your allergies, you can prepare for them by taking antihistamines, TriEase capsules or your usual allergy medication. Monitor current pollen reports and try to reduce the time you spend outdoors during peak periods.

Mental health

Spring is a time of renewal, which can be a good time to introduce new habits such as meditation or mindful presence.

Physical activity

Taking advantage of the nice weather, increase outdoor activities such as walking, cycling, moving around in nature.

Insect bites

If you spend a lot of time outdoors, use insect repellent to repel ticks and other insects. Excellent choices for this job are citronella, lavender and TerraShield essential oils.

Nutrition and hydration

In spring, many fresh fruits and vegetables are already available. It's worth buying local and seasonal produce as they are more nutritious and require less chemicalisation for transport. Warmer weather can increase your fluid needs. Make sure you stay properly hydrated and drink enough water every day.

Skin and sun protection

Start to slowly acclimatise your skin to the sun and use sunscreen when needed.

Summer

In summer, with high temperatures, sunshine and changing lifestyles, we face different health challenges.

Skin and sun protection

Always use appropriate sunscreen when outdoors, even in cloudy weather. You can also protect your eyes with a sun hat and sunglasses. Avoid the sun at the time of the strongest rays, usually between 10am and 4pm, or make sure you are protected against harmful rays. Physical sunscreens can provide adequate protection at all times of day.

Nutrition and hydration

If you're on holiday or spending time outdoors, you may find that you're physically more active than usual. Make sure you take in enough calories and nutrients to cover your energy needs. More exercise and high temperatures also increase fluid loss, so it's important to drink enough water. Avoid drinks with too much caffeine and sugar, as these can increase the risk of dehydration.

Allergies

For some people, summer is a time of hay fever, when pollen from grass and other plants is in the air. If you are allergic, follow the current pollen reports and use anti-allergy medication if necessary, or TriEase capsules and essential oils (Air, peppermint, eucalyptus, linden, lemon, Roman chamomile and tea tree) as a natural remedy.

Insect bites

If you spend a lot of time outdoors, use insect repellent to control ticks and other insects. Excellent choices for this job are citronella, lavender and TerraShield essential oils.

Physical activity

We are perhaps most physically active in the summer, with plenty of opportunities for exercise on water, in the air and on land. Our muscles and joints are well supported with the DeepBlue range. They bring relief and help faster recovery.

Fall

Fall brings with it many changes, so there are a few things to keep an eye on at this time of year, especially when it comes to your health. What to look out for in autumn?

Boosting your immune system

Fall is the season for colds and flu. Eat plenty of foods and supplements containing vitamins C and D, zinc and echinacea to boost your immune system. We recommend the Lifelong Vitality Pack for adequate intake of vitamins and minerals, and On Guard oil, pearl or soft gelatine capsules for immune boosting.

Mental health

For many people, autumn is a time of Seasonal Affective Disorder (SAD). If the shorter days and less light are affecting your mood, it's a good idea to carry essential oils that are mood boosters and keep you balanced. These include Balance, Adaptiv, citrus oils (bergamot, wild orange, grapefruit, lemon), rose, ylang-ylang, geranium and frankincense.

Physical activity

With the change in weather, it may be less appealing to participate in outdoor activities, but try to get regular exercise, whether indoors or outdoors.

Appropriate clothing

Wear layers of clothing to adapt to changing temperatures and protect yourself from the cold weather.

Skin care

The changing weather, especially wind and cold, can dry out your skin. Use lotions and moisturisers where necessary.

Allergies

Some people may experience allergic reactions during the fall, especially to mold and leaf decay. Keep an eye out for allergy symptoms and if you know you are prone to them, prevent them. Put a few drops of tea tree or On Guard into your diffuser to sterilise the air and take TriEase capsules for prevention.

Nutrition and hydration

It's worth taking advantage of the abundance of autumn vegetables and fruits, such as pumpkin, squash, apples, pears and grapes, which are all great sources of vitamins and rich in fibre. Even if you don't feel as thirsty as you do in the summer, it's important to continue to drink enough fluids to keep your metabolism functioning properly.

TerraGreens

whole food fruits and
vegetables, superfruits
CPTG™ essential oils

Lifelong Vitality Pack

antioxidants, micronutrients, minerals, omega-3, essential oils, fermented multivitamin

Immune system booster

immune system booster, chemical free, natural products with CPTG™ essential oils

Winter

In winter, we can face particular challenges to our health, mainly because of the cold weather, less sunlight and longer periods spent indoors.

Boosting your immune system

It is also important to support and strengthen our immune system in winter, as it makes us more resistant to cold weather. Take supplements such as the Lifelong Vitality Pack to get the right vitamins and minerals, or On Guard oil, pearl or soft gelatine capsules to boost your immune system.

Mental health

Lack of sunlight and shorter days can make some people more prone to depression. If this is affecting your mood, it's worth keeping essential oils with you and vaping them in your home to boost your mood and keep you balanced. These can include Balance, Adaptive, citrus oils (bergamot, wild orange, grapefruit, lemon), rose, ylang-ylang, geranium and frankincense. If you feel this is not enough, consult a professional.

Physical activity

The cold weather means less outdoor activity, but try to exercise regularly at home or at the gym.

Appropriate clothing

Wear warm, layered clothing to keep your body warm and protect yourself from the cold. Avoid hypothermia and frostbite.

Skin care

Cold, dry air and wind can dry out your skin. Use lotions and moisturisers as needed.

Nutrition and hydration

Although more limited in supply, keep an eye on your intake of fruit and vegetables in winter. For extra nutrition, you can also include superfoods in your diet to ensure proper vitality. Sufficient fluid intake is also important to keep your metabolism functioning properly and reduce your exposure to illness.

Indoor air quality

Heating can dry out indoor air, which can irritate the airways. Use a vaporizer or air purifier and ventilate every day if you don't have a ventilation system that changes the air. Vaporizing oils from a diffuser can also improve air quality and home comfort, but it is a substitute for fresh air.

Go chemical-free

Making your living environment chemical-free aims to minimise or completely avoid the use of harmful chemicals in household cleaning and personal hygiene. In doing so, we reduce our negative impact on ourselves and our families’ health, animals and the environment, while cleaning effectively. We can also have an impact on businesses by reducing their sales by not buying their harmful products and encouraging them to change their product line, while reducing our own expenses. We can also replace our cleaning tools (sponges, brushes, rags, etc.) with natural and environmentally friendly alternatives.

What chemicals surround us in our homes?

We often use chemicals for cleaning, personal hygiene or other household tasks and often don't realise how harmful they can be to us and our environment. Some common chemicals that can be found in our homes:

Cleaning products

General cleaning products, sanitizers, bathroom and kitchen cleaners, window cleaners, furniture cleaners, laundry detergents, stain removers, etc.

Personal hygiene products

Hair care, styling products and sprays, shower gels, toothpastes, deodorants, hand sanitisers, soaps, etc.

Perfumery

air fresheners, perfumes, body sprays, candles, incense, low quality and synthetic essential oils, etc.

Pesticides and other chemicals

insecticides, pesticides, rodenticides, herbicides, soil improvers, fertilisers, etc.

Glues and paints

Glues, paints, solvents, etc.

If you want to create a safer and greener home for yourself, your family and your pets, it’s worth reducing the use of harmful chemicals and replacing them with natural solutions.

What could we use instead?

There is a wide range of chemical-free and natural cleaning products that are effective, environmentally friendly and have no negative impact on our health. These substances are often cheaper, easy to purchase and they last longer than most of the commercial cleaning products.

(white) vinegar

Vinegar, which has a yellowish or brownish colour and is found on store shelves, is mainly used for cooking and food preparation, while white vinegar (colourless, less strong smell) is more commonly used for household cleaning. Like baking soda, white vinegar can be used to remove limescale, neutralise unpleasant odours, disinfect, keep the colour of clothes and even liven them up. It is generally safe to use on most surfaces (such as tiles, glass, stainless steel, ceramics, etc.) but it is worth trying it on smaller surfaces first.

lemon

Lemon is a natural sanitiser with a pleasant scent that not only removes grease, but also glue residue and stubborn stains. It can be used to clean kitchen surfaces, wash kitchen equipments, wipe glass surfaces, freshen carpets and fabrics, and is also excellent for bathroom descaling. The vitamin C in lemon is a natural antioxidant that helps to clean surfaces of harmful free radicals, so it's also good for your health.

baking soda

Baking soda also is sanitiser and descaler, like lemon, but it can be used to neutralise odours (in the fridge, bin), remove dirt, as a scrubber, cleaning and softening textiles (clothes, towels, bed linen) and protecting their color.

soapberry

Soapberries are available both in solid and liquid form. Its advantages are that it is cost-effective, hypoallergenic and gentle on clothes. However, sometimes additional detergents or stain removers may be needed for stubborn stains.

natural soap

Stone soap is natural and biodegradable, making it suitable for hand washing, body care and household cleaning. As we aim to avoid chemicals and artificial fragrances, look for soaps that are free of these. You can make fragranced soaps at home with essential oils, or buy ready-made liquid soaps, for example from doTERRA.

CPTG certified essential oils

Essential oils are also excellent for cleaning as they have antibacterial, sanitising and refreshing properties. Their natural fragrance helps to eliminate unpleasant odours, remove dirt and bacteria.

Natural, effective and ready to use

At doTERRA, you can buy natural cleaning products, body and face care products, toothpaste, laundry detergent, hand soap, cosmetics, deodorants, and concentrated cleansers (and more), saving you the hassle of experimenting and mixing at home, or you can even combine the two.

You can use concentrated cleaners as dishwashing liquid, general cleaning products, for kitchen and bathroom cleaning, mopping and even toilet cleaning. Depending on the ratio in which you dilute it. You can add vinegar, essential oils and water to dilute.

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How do we avoid being sick?

There are many simple and effective steps we can take to stay healthy and prevent diseases and being sick. Below are some key methods and habits that can help us with the prevention:

Eating healthy

Eat varied and nutritious diet rich in vegetables, fruits, whole grains, protein and healthy fats. Avoid processed foods, high sugar and high fat foods and try to reduce salt and trans fats in your diet.

Exercise

Exercise regularly, with at least 150 minutes of moderate or 75 minutes of high-intensity aerobic exercise per week. Strength training and stretching are also important to maintain a healthy body.

Avoiding harmful substances

Try to eliminate or minimise substances and habits in your life that can damage your health, such as smoking, excessive alcohol consumption, air pollution and toxic chemicals. Household chemicals are strong chemicals and long-term use can lead to irritation, allergic reactions and even serious poisoning.

Getting enough sleep

Try to get enough sleep every day, usually 7-9 hours for adults. Sleep plays a key role in supporting the immune system and overall health. If we don't get enough sleep, we can become exhausted, irritable, impatient, less able to concentrate and be productive.

Stress management

Find appropriate ways to manage stress, such as meditation, yoga, deep breathing or relaxation techniques. Excessive stress can have a negative impact on our health in the long term. If you are facing a more serious problem or have been unable to resolve something for a long time, it is worth consulting a professional, such as a psychologist, kinesiologist or you can go to a family adjustment.

Regular medical check-ups

Visit the doctor regularly and have regular check-ups, as early diagnosis of diseases and lesions can be more easily reversed. It is worth getting the necessary and long-used, tested vaccines to help prevent infectious diseases and epidemics.

Supporting community

Connecting with a supportive community, family or friends can help reduce isolation and stress, furthermore improve mental and emotional wellbeing. Quality relationships can also help us talk through and solve our problems.

Avoiding harmful substances

Try to eliminate or minimise substances and habits in your life that can damage your health, such as smoking, excessive alcohol consumption, air pollution and toxic chemicals. Household chemicals are strong chemicals and long-term use can lead to irritation, allergic reactions and even serious poisoning.

There are some tips listed below to make your life and circumstances healthier and better:

carefully choose your inner circle

You often hear that you can choose your friends, but not your family. But it is important to draw boundaries in all our relationships so that they are not harmful or toxic to us. It's worth paying attention to how we feel about who we are with. If we are liberated and feel free to give of ourselves, to feel accepted and loved, then that relationship is likely to build and be good for us. If with someone we are tense, frustrated and feel like we are "walking on eggshells", then something is not right and we need to address what is causing this dynamic.

replace your home cleaning products with natural ones

Use natural or eco-friendly cleaning products instead of household chemicals. These have less or no harmful chemical content, so are less damaging to our health and the environment. You can also effectively replace commercial cleaners with vinegar, baking soda, lemon juice and essential oils, for example. For recipes and tips, click on Contact at the top of the page and watch related videos.

pay more attention to rest

People often sacrifice rest and sleep when facing urgent tasks and deadlines. However, it is important to understand that rest and sleep are not just "wasted" time, but are also essential pillars of health and good performance. Insufficient rest and sleep can negatively affect our health, emotional balance, concentration and work performance. Prioritise rest too, because without it your effectiveness can significantly reduce. You can use different methods, such as 20 minutes of active, focused work or study, followed by a 5 minute break and repeat until you are no more productive. Then take a longer break and repeat.

restore your metabolism

The health of your metabolic system is crucial to the way your body works, as it takes care of processing nutrients and producing energy. When the metabolic system is healthy, the body can effectively regulate body weight, maintain physical activity and deal with illnesses.

Is it really 100% natural?

Have you ever come across a product label that says „100% natural”? Have you ever wondered what that means exactly? It is important to understand that this phrase alone does not guarantee anything about the composition, ingredients or quality of the product.

The term „100% natural” is generally used for products that claim to be made from natural ingredients and do not contain artificial, synthetic or chemical substances. These products usually contain plant based ingredients, minerals or other natural derivatives.

However, the claim „100% natural” is unclear and has an internationally standardised definition, but does not necessarily mean that the product is completely organic or healthy. Manufacturers and marketers often use this term to make a product appealing, but the reliability of such claims should always be critically assessed. For example an ingredient is considered to be a natural derivative if it contains more than 50% natural ingredients.

Health and environmental organisations in many countries monitor product advertising and labelling to prevent scams and misleading claims. If it is really important to you to buy natural and healthy products, always check the ingredients, look for organic certification and check reliable sources about the safety of products.

Essential oils

What are essential oils?

Essential oils are natural essential oils extracted from different parts of the plants (leaves, flowers, roots, fruits, peel, etc.) by steam distillation or cold pressing. The oils obtained are very strong and concentrated and are therefore usually used in small quantities, drop by drop. These oils can serve the plants in different ways:

People also use essential oils in many ways in health, wellness and in their daily lives. In many cases, oils are used in the same way as plants, for example to protect against insects, infections or the sun, to treat stress and calm, or as an aphrodisiac. You can even replace some of your medicines with essential oils, but you have to be very careful about the quality and purity. We can cause major problems, even poisoning, if we use contaminated and inappropriate quality oils.

What does it mean if an essential oil is pure?

There is no single international regulation for the essential oil market. This means that producers and distributors have freedom to produce, label and sell their products. As a result, they can put on labels that they are 100% pure or natural, which often just means that the bottle contains vegetable essential oil.

The essential oil market has grown significantly in recent years as people have become more health conscious and open to natural, healthy lifestyles. Manufacturers, brand owners and online retailers are taking advantage of this and people's ignorance to market almost anything as an essential oil, and people are buying it, thinking it is good for their health. It is also common for essential oils to be diluted with cheap carrier oils, synthetic fragrances, various solvents and alcohol.

synthetic

Three quarters of the essential oil market is synthetic, which means that oils that are not derived from plants are produced in laboratories. It is entirely artificial. These oils can be harmful to your health and this is indicated by the numerous danger signs on their bottles (in the best case).

food

Some essential oils are already classified as food. You might think that they are safe to eat, but fast food is also included, and it is up to each person to decide for themselves what quality this category represents.

tested

The tested category indicates therapeutic grade oils that are suitable for aromatherapeutic purposes and have passed some kind of quality control test. These oils are unlikely to cause any harm to health, but their purity is questionable. If the manufacturer or distributor does not provide documentation that the oil is 100% pure, then we do not know if it is pure, as it can say just about anything on the label.

CPTG

CPTG stands for "Certified Pure Therapeutic Grade". This certification ensures that essential oils meet the highest quality standards, are guaranteed to be pure and made from natural ingredients. These essential oils are fully tested, undergoing various laboratory tests to ensure their quality and purity. They do not contain solvents, are not diluted or mixed with other substances, and are cold pressed or steam distilled from pure plant material.

doTERRA is a multinational company that only distributes essential oils and other natural wellness products with this certification. doTERRA is fully transparent about its oils, with a stock number at the bottom of each bottle of mono oil, allowing customers to check the contents of the bottle.

Which approach do you prefer?

modern

holistic

What are essential oils good for?

They provide natural, effective and safe support in our daily activities, without negative side effects. It could be boosting our immune system, healing sunburn, headaches, digestive problems, rashes, fevers, allergies, insect bites, viral or fungal infections, hysterical children, menstrual cramps, or anything else that happens in our daily lives and for many of us we turn to medicines and pills for relief and resolution.

Essential oils are extracted from plants, not modified, disassembled or converted into something else. Medicines are either produced entirely synthetically or the substances extracted from plants are disassembled, for example by using a single molecule structure.

Our bodies can quickly and efficiently absorb natural substances and compounds that are familiar to them. This is why we find that an essential oil works faster and longer than a synthetic medicine. In many cases, medicines only treat our symptoms, not the root of our problems, and what our body doesn’t use can build up and cause further problems with our health. Essential oils, on the other hand, are natural, complex aromatic compounds, all parts can be utilised by our body or get rid of the excess. There are many types of essential oils, in countless combinations, which can be overwhelming for beginners. So, as a simple first step, I offer you a free consulting about your needs and challenges to find the best essential oils for you. You can click the button bellow or select Contact from the menu.

How can we use the essential oils?

The bellow application only applies to CPTG certified essential oils. If you use lower quality oils, there may be a risk of irritation, allergies and poisoning. Always read and follow the safety instructions and seek the help of an expert or professional if necessary. Apply the CPTG oils as follows:

Diffuser

inhaled from the palm of the hand or released into the air by a diffuser

Topical

diluted and applied to targeted areas

Internal

one drop under the tongue, in water or in a vegetable capsule

More information and purchasing products

Contact me to find the best and most cost-effective solution for your challenges. Allow me to answer your questions and find the best products for you. Please fill out the form below so I can contact you by phone or email. You can also call me or write an e-mail if it is more convenient for you.

CBD VS copaiba essential oil

There was a time when CBD oil was very popular, it was put in almost everything, including food and cosmetics. It begs the question, is it really as good as they say?

Based on a medical lecture, I gathered the properties of CPD oil and compared it with copaiba essential oil. One of the main differences between the two oils is their effect on CB1 and CB2 receptors in the endocannabinoid system. The endocannabinoid system plays an important role in maintaining homeostasis and regulating various processes in the body. Key components are the CB1 and CB2 receptors, which interact with cannabinoids such as CBD (cannabinoid) and THC (tetrahydrocannabinol).

CB1 receptors are mainly found in the brain and nervous system, but are also found in the lungs, liver and kidneys. They interact with the psychoactive compound THC (tetrahydrocannabinol), which can cause mood, appetite, pain and sensory changes. CB1 receptors are involved in the regulation of brain processes including memory, coordination and pain perception.

CB2 receptors are more widely distributed in the immune system and other tissues such as the skin, gastrointestinal tract and immune cells. The main role of CB2 receptors is to regulate the immune response and reduce inflammation. When CBD (cannabinoid) or other cannabinoids bind to CB2 receptors, they are able to regulate the immune response and reduce inflammatory processes.

CBD oil is used for its sedative, anti-inflammatory, analgesic and stress-reducing effects, but the same can be said for copaiba. These effects are mediated by beta-caryophilin, which helps regulate immune function and may support immune responses. We already know what the two oils have in common, but what’s the difference?

CBD oil

Copaiba essential oil

Everyone is free to decide for themselves which oil they prefer, like and use. Whichever oil you choose, it should be pure, free of solvents, low-quality carrier or other oils and alcohol. It is important to use a controlled quality oil because if it is of poor quality it can cause an allergic reaction, irritation or even poisoning.