Blog - The Health Sessions

12 Ideas to Eat More Fermented Foods for a Healthy Gut

It’s hard to miss that fermented foods have been making a comeback in the food scene and wellness industry.

And there’s good reason for that. It turns out that this age-old method to preserve fresh produce has many benefits for your health, especially your gut.

Fermentation is a natural process in which microorganisms like yeast or bacteria break down carbohydrates and covert them into alcohol or lactic acids. Not only does this improve the shelf life of foods, it also promotes the growth of beneficial bacteria known as probiotics.

Research shows that probiotics help improve your digestion, immunity and heart health. Probiotic-rich foods also support the restoration of your digestive system after taking antibiotics. What’s more, by promoting good gut bacteria, probiotic-rich foods could reduce inflammation in your body, which is the underlying cause of many diseases.

Pretty good reasons to eat more fermented foods, right? You’re probably familiar with traditional fermented foods like pickles and sauerkraut. But did you know that tempeh, Korean kimchi, kefir and kombucha are also packed with probiotic properties?

There are many guides online to showing you how to quickly pickle vegetables, make sauerkraut and ferment kimchi. But whether you make it yourself or buy them, how do you add more fermented foods to your meals? Take a look at these 12 delicious ways to eat more fermented foods for a healthy gut.

Rallying the Troops: How to Mobilize Your Support System

“We can’t help everyone, but everyone can help someone.” – Ronald Reagan

It’s an essential element of physical and mental health: having a strong support system.

Research shows that being able to turn to family and friends in times of need is linked to better health and even a longer life. Having a supportive network also helps to protect you against developing mood disorders and post traumatic stress. That’s partly because social support helps people cope better with stress.

When you become sick, you really need all the support you can get. You probably feel overwhelmed by the painful sensations and rollercoaster of emotions. Not too mention that you may not be able to perform everyday tasks like cleaning your home or even getting dressed anymore.

But asking for help – and accepting it gracefully – is not always easy. Maybe you feel embarrassed to admit you need help. Or perhaps you’re scared of letting go of control over your life. Even if you do reach out for support, there’s the whole logistics of organizing practical support when you have to rely on helping hands a lot.

So when it comes to asking for help – and getting it – how can you make things as easy as possible? Take a look at 6 steps to mobilize your support system when you need help.

It All Starts With You: 11 Radical Self Love Quotes

When you think about it, the only constant in your life is you. And yet, many of us struggle to accept – let alone love – ourselves for who we truly are, flaws and quirks included.

Too often, we compare ourselves to others, feeling that we don’t measure up. What the critical voices in our head tend to forget, is that we’re only seeing the highlight reel of other people, while our own journeys are filled with ups and downs. So we beat ourselves up over the mistakes we make. Even when we do succeed, we feel like it’s more a matter of luck than the result of our talents, skills and hard work.

Self love can be especially hard to practice when you have a chronic illness. Because how do you love the parts of your body that hurt, let you down and prevent you from living a ‘normal’ life?

And still, self love has a big impact on your quality of life. Self love helps you to set healthy boundaries, allow supportive people in your life only and practice self-care. When you respect your own wants and needs, you’re more likely to make decisions that nourish instead of deplete you. That’s why Gala Darling states that loving yourself is a revolutionary act.

Take a look at these 11 self love quotes to help you realize it all starts with you.

6 Ways to Balance Your Hormones Naturally

Women learn early on that hormonal fluctuations are a natural part of life. Throughout the different phases of your monthly cycle, you experience changes in your energy level, mood, concentration, libido and food cravings.

Your hormones ebb and flow over the span of approximately four weeks, affecting how you feel. But sometimes your hormones get out of balance, which causes all kinds of symptoms. You may struggle with acne, weight gain, fatigue, brain fog, dry skin or a decreased sex drive. Other signs of hormonal imbalance include irregular periods, night sweats, pain during sex and mood swings.

Some hormonal shifts are normal, like the changes that occur during pregnancy, lactation and menopause. Other imbalances may be caused by medication and underlying health problems, such as diabetes and thyroid disorders. Prolonged stress and sleep deprivation can also be to blame riding a hormonal roller coaster.

So what can you do when your hormones are out of balance?

First, consult your doctor to check your hormone levels and rule out any underlying diseases. Depending on the results, your physician could suggest different treatment options.

Besides these hormonal therapies, there are simple lifestyle changes you can make to help restore your hormonal balance. Take a look at these 6 tips to balance your hormones naturally.

Women’s Wellness: 5 Reasons Why We Need Feminist Medicine

Chances are, you’re thinking: Feminism?! What’s that got to do with my health?

Well, more than you’d think.

Over the past century, women’s rights has gotten a long way in many countries around the world. From being able to vote to access to birth control and receiving equal wages, lots of effort has been made to close the gender gap.

But there’s one important area where there’s still work to be done: medicine.

And I’m not talking about having more female doctors in hospitals, although that of course would be great too. No, I’m referring to the fact that, until recently, the medical world wrongfully assumed that women and men were pretty much the same health wise.

Historically, women have been discouraged from taking part in clinical trials. Except for obvious areas like gynecology and breast cancer, the (white) male body has long been the standard for the human body. That meant that half of the population was overlooked when it came to developing new meds and diagnostic guidelines.

Let’s take a closer look at 5 reasons why we still need feminist medicine today.