Healthy For Life with Ingela Andersson

04/08/2025

A 10-second deep breathing exercise can be a quick and effective way to relax.

This is how🙏🌸:

Inhale deeply through your nose for 3 seconds, hold for 1 second, and exhale slowly through your mouth for 6 seconds.

Repeat

29/07/2025

Salade Niçoise
A classic French recipe that makes a great healthy lunch option on a sunny day.

24/07/2025

Seeing a lot of talk about the importance of gut health? These are the latest findings, including those on food and supplements 🫐🍎🥬

Researchers Åsa Håkansson and Frida Fåk Hållenius at Lund University are uncovering fascinating insights into the crucial role our gut microbiota plays in mood, immunity, and even disease prevention. Did you know that around 80% of our immune system is located in and around the gut?

As Åsa Håkansson explains, “There is an explosion of new knowledge in this area right now. At the same time, there is a lot that we still don’t know.”

Our gut isn’t just for digestion—it acts as a communication center for the whole body. It can signal diseases like Alzheimer’s and diabetes, and influence mood by producing 90% of the body's serotonin!

Foods like blueberries, lingonberries, and rye bread have been shown to favor the gut microbiota. And if you change your diet, your gut microbiota can improve quickly!

Everyone’s gut is unique, meaning personalised dietary advice could soon be the key to unlocking better health outcomes for everyone.

Read the full article here: https://www.lunduniversity.lu.se/article/key-takeaways-latest-research-gut-bacteria

Photo credit: Andrew Welch, Unsplash.

20/07/2025

More tired in the heat? This is how the thyroid gland and fluid balance play a role!

This is a friendly reminder to think a little extra about your fluid balance.🙏

More tired in the heat?

This is how the thyroid gland and fluid balance play a role!

This is a friendly reminder to think a little extra about your fluid balance.

This actually applies throughout the summer because we can start losing fluid at temperatures as low as 20 degrees Celsius. And if you have thyroid problems, you are especially sensitive to this because the thyroid also controls our ability to maintain the right level of water in the body.

This can be more difficult for you with thyroid problems:

* Poorer ability to concentrate urine.

You may have difficulty concentrating your urine, which means that your body loses more fluid than normal.

* Increased sweating with an overactive thyroid.

If you have too much thyroid hormone (hyperthyroidism) - also applies to those who are overtreated - you may experience heavy sweating even in moderate heat.

* Reduced thirst.

Thyroid problems can affect the body's natural thirst signals. When the sense of thirst is weakened, it is easy to drink too little.

* Gastrointestinal problems are intensified.

Both constipation and diarrhea are common in thyroid diseases. The summer heat can intensify these problems - constipation due to dehydration, and diarrhea which further increases fluid losses.

HOW to recognize dehydration

Don't just rely on the color of your urine.

Many people think that light urine always means good hydration, but urine color does not always correspond to your actual hydration status. The kidneys can have difficulty concentrating urine for various reasons, which means that the urine can be light even though you are dehydrated.

Check these signs instead:

* Energy and concentration ability

Feel how your energy and focus are during the day. Sudden fatigue or difficulty concentrating can be early signs of fluid loss.

*Skin satiety test

Gently pinch the skin on the back of your hand and let go. The skin should quickly return to its normal position. If it stays "lifted" for a while, this may indicate dehydration.

Urinary frequency You should urinate at least 4-6 times per day with normal fluid intake. Fewer visits to the toilet can be a sign that you need to drink more.

* Boost your fluids during the summer

Plan your fluid intake. Set reminders to drink regularly, even if you don't feel thirsty. Aim for 2 liters per day.

* Choose the right drinks.

Water is best, Choosing water over sugary drinks is also beneficial for weight management, as it’s calorie free.

Wait with your coffee in the morning. Drink water first thing in the morning, preferably lukewarm. This will boost your fluid balance and make your thyroid hormone medication more easily absorbed (absorption is disrupted by the caffeine).

* Cut down on alcohol.

Alcohol is a diuretic and causes the body to lose more fluid than usual through urine. Therefore, alcohol can contribute to dehydration, especially if you drink large amounts or combine it with heat and physical activity.

Happy summer, enjoy and take care🩷

20/07/2025

More tired in the heat?

This is how the thyroid gland and fluid balance play a role!

This is a friendly reminder to think a little extra about your fluid balance.

This actually applies throughout the summer because we can start losing fluid at temperatures as low as 20 degrees Celsius. And if you have thyroid problems, you are especially sensitive to this because the thyroid also controls our ability to maintain the right level of water in the body.

This can be more difficult for you with thyroid problems:

* Poorer ability to concentrate urine.

You may have difficulty concentrating your urine, which means that your body loses more fluid than normal.

* Increased sweating with an overactive thyroid.

If you have too much thyroid hormone (hyperthyroidism) - also applies to those who are overtreated - you may experience heavy sweating even in moderate heat.

* Reduced thirst.

Thyroid problems can affect the body's natural thirst signals. When the sense of thirst is weakened, it is easy to drink too little.

* Gastrointestinal problems are intensified.

Both constipation and diarrhea are common in thyroid diseases. The summer heat can intensify these problems - constipation due to dehydration, and diarrhea which further increases fluid losses.

HOW to recognize dehydration

Don't just rely on the color of your urine.

Many people think that light urine always means good hydration, but urine color does not always correspond to your actual hydration status. The kidneys can have difficulty concentrating urine for various reasons, which means that the urine can be light even though you are dehydrated.

Check these signs instead:

* Energy and concentration ability

Feel how your energy and focus are during the day. Sudden fatigue or difficulty concentrating can be early signs of fluid loss.

*Skin satiety test

Gently pinch the skin on the back of your hand and let go. The skin should quickly return to its normal position. If it stays "lifted" for a while, this may indicate dehydration.

Urinary frequency You should urinate at least 4-6 times per day with normal fluid intake. Fewer visits to the toilet can be a sign that you need to drink more.

* Boost your fluids during the summer

Plan your fluid intake. Set reminders to drink regularly, even if you don't feel thirsty. Aim for 2 liters per day.

* Choose the right drinks.

Water is best, Choosing water over sugary drinks is also beneficial for weight management, as it’s calorie free.

Wait with your coffee in the morning. Drink water first thing in the morning, preferably lukewarm. This will boost your fluid balance and make your thyroid hormone medication more easily absorbed (absorption is disrupted by the caffeine).

* Cut down on alcohol.

Alcohol is a diuretic and causes the body to lose more fluid than usual through urine. Therefore, alcohol can contribute to dehydration, especially if you drink large amounts or combine it with heat and physical activity.

Happy summer, enjoy and take care🩷

18/07/2025

Easy Dinner tips

Omelette with leafy greens, mushrooms, onions, broccoli, buffalo mozzarella and flat peaches.

13/07/2025

10/07/2025

Good morning,
Start your day with positive thinking.🧡

Research shows that positive thinking can help you manage stress and improve your overall health and well-being. When you practice positive thinking, you can approach challenges in a healthier and more productive way. It allows you to find solutions to problems and ultimately cope better with stress. So, the next time you are struggling, try saying something positive to yourself. You might just find the strength and confidence you need to tackle any challenge.

07/07/2025

A wonderful long weekend in Spain❤️

28/06/2025

Consistency is like a magic trick!

Some people hold back because they think unless they do it perfectly there was no point doing it at all. This is where consistency comes in.
Consistency is like a magic trick. Because if you strive to be consistent, even if you don’t reach perfection each time, your effort and work still adds up to being worth it

You could have a day where you wake up late, and its leaves you only 20mins for exercise before you need to get going. The perfectionist will not do any exercise as they will see it as not being able to do the full 1hr. However the person who is focused on consistency will still exercise in that 20mins, because they know each amount of effort they put into their health, adds up.

Doing something, is better than doing nothing.

28/06/2025

Consistency is like a magic trick!

Some people hold back because they think unless they do it perfectly there was no point doing it at all. This is where consistency comes in.
Consistency is like a magic trick. Because if you strive to be consistent, even if you don't reach perfection each time, your effort and work still adds up to being worth it

You could have a day where you wake up late, and its leaves you only 20mins for exercise before you need to get going. The perfectionist will not do any exercise as they will see it as not being able to do the full 1hr. However the person who is focused on consistency will still exercise in that 20mins, because they know each amount of effort they put into their health, adds up.

Doing something, is better than doing nothing.

25/06/2025

Longevity – the key to a longer and healthier life

What is longevity? In recent years, the term "longevity" has become increasingly popular in health and science. The term has its roots in scientific studies of aging, where researchers began to be interested in why some people live longer and healthier lives than others. Previously, research focused primarily on extending lifespan, but over time, the focus has shifted to also include quality of life. This has led to the concept of longevity now encompassing not only a longer lifespan, but also the ability to maintain physical and mental health, energy and vitality well into old age – what is often called our "health span". The difference between simply living a long life and actually feeling well well into old age has therefore become a central aspect of longevity research and has created a new perspective on what it means to age healthily.

The most important factors for longevity

Scientific research has identified several important lifestyle factors that together can contribute to a longer and healthier life:

*Regular physical activity
– Exercise improves cardiovascular health, strengthens the immune system and prevents disease.

*Smoking cessation
– Never starting to smoke or quitting smoking can drastically reduce the risk of disease and early death.

*Stress management
– ​​Effective stress reduction, for example through meditation or mindfulness, can reduce the risk of premature death by up to 22%.

*Nutrition and diet
– A diet rich in vegetables, fruits, berries, whole grains, healthy fats and legumes is crucial for reducing the risk of chronic disease and supporting healthy aging.

*Moderate alcohol consumption
– Limiting your alcohol intake has been shown to be linked to better long-term health and a reduced risk of disease.

*Sleep and recovery
– Good sleep is crucial because the body recovers and repairs cells during the night. Lack of sleep increases the risk of cardiovascular disease, diabetes and lowers the immune system.

*Mental health and strong social relationships
– A rich social life and good mental health are linked to increased quality of life and longer life expectancy. Loneliness and social isolation increase the risk of physical and mental ill health.

*Hormone balance
– Hormones play a crucial role in the aging process. Regular health checks can identify and address hormonal imbalances in time, which is central to longevity.

Build a strong foundation for longevity

You can start thinking about longevity early in life
– the earlier the better. However, the focus and measures vary depending on age:

20–30 years

At this age, the foundation for your long-term health is laid. Here it is important to establish habits around physical activity, a nutritious diet and good sleep hygiene. In your 20s and 30s, the body’s repair mechanisms are still very effective, which means that it recovers faster from stress, lack of sleep and less healthy choices compared to later in life. However, this does not mean that risky behaviors are harmless. Common risk behaviors in this age group include irregular sleep, high alcohol consumption, smoking, and poor eating habits. According to several international studies, long-term negative effects can occur, even if the consequences are not always immediately noticeable. Regular cardio training strengthens the heart and improves metabolism, while strength training builds muscle mass and strengthens bones. An international study from 2020 showed that physical activity during early adulthood clearly reduces the risk of cardiovascular disease later in life.

Diets that include plenty of vegetables, legumes and healthy fats reduce the risk of chronic diseases later in life. Developing good sleep habits, with at least 7-9 hours of sleep per night, strengthens the immune system and improves concentration and mood. This is an optimal period to prevent future health problems and create sustainable, healthy routines.

30-40 years

In the 30s and 40s, stress management and hormonal balance become more important. Life often becomes hectic with career and family life, which increases the risk of chronic stress. Studies have shown that chronic, long-term stress can accelerate the aging process at a cellular level, which underlines the importance of stress management. Meditation, mindfulness and regular physical activity are excellent methods for managing stress. Include at least 10-15 minutes per day of mindfulness, meditation or deep breathing. Managing stress reduces levels of stress hormones and supports better mental and physical health. At the same time, it is becoming increasingly important to keep track of your nutritional status, especially iron and vitamin D levels, which affect energy levels and immune function. Adopt an anti-inflammatory diet by cutting back on refined sugar, white flour and processed foods to reduce low-grade inflammation (inflammaging). Regular preventive health check-ups help you detect risk factors early and correct any imbalances.

40–50 years

Now you should also further strengthen your already established habits of physical activity and healthy eating. Cardio and strength training should be performed regularly to maintain muscle mass and metabolism. Preferably at least two strength sessions per week to maintain muscle mass and skeletal strength. Focus on large muscle groups such as legs, back and torso for the best effect. Continue to prioritize stress management to maintain hormonal balance and a strong immune system.
Prioritize sleep! Try to go outside in daylight within an hour of waking up to calibrate your body's circadian rhythm. Avoid heavy food and alcohol late at night, as they can disrupt sleep quality. Getting 1–2 cycles of deep sleep each night improves your body's recovery and gives you more energy the next day. Remember: morning light and evening darkness promote better melatonin production and help you get deeper and more quality sleep cycles. At the age of 40–50, it is especially important to regularly check risk factors such as blood pressure, blood lipids, blood sugar and inflammation levels. These factors can provide early indications of an increased risk of cardiovascular disease and diabetes.

50+ years

From the age of 50 onwards, it becomes even more important to actively work on maintaining and strengthening muscle mass and skeletal strength. Muscle mass naturally decreases with age, which can impair mobility and quality of life. Regular strength training, combined with sufficient protein intake, helps to counteract reduced muscle mass. Now it also becomes extra important to regularly follow up with blood tests to optimize your nutritional status and prevent diseases. Regular health checks are an effective way to early detect and manage any imbalances that can negatively affect health. A good intake of vitamins and minerals, especially vitamin D, calcium and magnesium, is crucial for maintaining strong bones, a robust immune system and a healthy metabolism. Invest time in relationships with family, friends or colleagues. Regular social contacts reduce stress and strengthen heart health.

There is no such thing as “too early” or “too late” for longevity. But the earlier you start making conscious choices about your health and lifestyle, the better your chances are of extending both your life and your healthy years. A good first step is to get regular health checkups and create sustainable health habits today.