health therapies

Favorite Body-Mind Therapies for a Better Health.

health therapies

Do you think that if you focus only on proper and clean eating you will be as healthy as possible? Or if you take all the necessary supplements will you better ensure this? Or is it much more important to do daily sports? Or meditate? Or do you care about mental and emotional health first? I am convinced that nowadays it is necessary to consider all these aspects, in order to benefit from optimal health and longevity. There is no use if you do daily sports, and then eat fast food. Or if you eat perfectly healthy for your type, but you are emotionally and mentally wrecked. So, the more open and curios you’ll be to explore and apply various therapies for health, the more you’ll improve and new horizons will open up to you.

Below is a summary of some favorite therapies and practices I follow. I started with some longer time ago, others are more recent. I strive, as you do, to remain consistent and to draw up a daily plan in this regard. It is not easy. I know from my own experience. But I know as long as I maintain my motivation and do not lose sight of the end goal – a better version of my person, both physiologically, mentally, emotionally, spiritually and energetically, then it will be possible. The real desire for change is so important.

In conclusion, I invite you to try at least some of the practices below, to experiment and see what you resonate with the most. Sure, you can go to a specialized class, but some practices can be followed (or even started) at home. For me personally, a combination of these, depending on how I feel on that day is the most beneficial. It is important as I mentioned, to allocate that “time for evolution and health.” It will be an investment you will not regret!


Qi Gong is an ancient Chinese practice, which is based on repetitions of very precise movements. The purpose is to promote energy (Qi) in the body; this is done by opening certain gates and stimulating the energy channels. A key point in Qi Gong practice is relaxation and deep breathing, both of which are premised to allow Qi flow.

Some benefits: improving sleep, balance, reducing stress, improving digestion, immune system, balancing body temperature.

You can start here:

Qi Gong Self-Massage Head and Face (I recommend this especially after being tired from computer work, when you have a cold or a headache!)

Daily Qi Gong Routine

Health Qi Gong Eight Peces of Brocade


Tai Chi is a practice that was born in ancient China and is the most common form of exercise for adults in this country. The essential principles refer to the integration of the mind with the body, the control of movement and breathing, the generation of internal energy, and serenity. The ultimate goal of tai chi is to cultivate the qi or energy of life within us to flow smoothly and powerfully throughout the body.

Some benefits: improved muscle strength, balance and flexibility, increased cognitive function, improved sleep, decreased fibromyalgia symptoms, support for the respiratory and cardiovascular system, reduced risk of falls in the elderly.

You can start here:

Top Tai Chi Moves for Beginners

Tai Chi Chuan for Beginners


The specific breathing exercises of the Wim Hof ​​method are focused on deep and rhythmic inhalations and exhalations, described by Wim as “controlled hyperventilation” and are followed by a retention time, in which you hold your breath for a certain time. By practicing the breathing exercises, you release more energy, influencing your autonomic nervous system and changing various physiological reactions. Frequent exposure to cold is linked to a number of health benefits and is an ancient practice in the Nordic countries.

Breathing exercises are one of the three pillars that make up the Wim Hof ​​method. When combined with the other two pillars – cold therapy and mind training, it will all determine better stress resistance, you will feel stronger and you will enjoy better health.

Some benefits: reduced stress, accelerated metabolism, faster recovery after physical exertion, better sleep, improved sports performance, increased creativity, more focus and mental clarity, reduced inflammation, and muscle aches, better function of the immune system, more energy.

You can start here:

Wim Hof Method

Wim Hof Breathing Tutorial

This Trick Makes You Immune To Illness | Wim Hof on Impact Theory


Yoga is a practice of mind and body, with a 5,000-year history in ancient Indian philosophy. Various yoga styles combine physical exercises, breathing techniques and meditation or relaxation. In recent years, it has become popular as a form of exercise based on postures that result in improved control of mind and body, as well as well-being.

Some benefits: it improves flexibility, builds strength, increases muscle tone, improves balance, prevents back pain, contributes to more accurate and deep breathing, promotes mental calm, reduces stress.

You can start here:

Sun Salutation – Step by Step

Alternate Nostril Breathing (helps with mental clarity, headaches)


The technique of emotional release is a technique that involves reaching the end points of the “energy meridians” located in different areas of the body. The “tapping” process is performed to reduce physical, emotional and mental tension and to establish a deeper mind-body connection.

It can be used to manage both psychological problems and physical pain.

Beneficial for: chronic pain, anxiety and depression, post traumatic stress, fear of public speaking and other forms of anxiety / social fear, chronic stress, muscle tension and joint pain, fatigue improves energy, headaches, food cravings and emotional eating, emotional problems related to low self-esteem, difficulties with athletic performance, concentration and coordination, problems with sleep.

You can start here:

Emo Free

The Tapping Solution

How to Tap


Meditation has been practiced since ancient times in many traditions, often as part of the path to enlightenment and self-realization. Meditation is a practice in which the individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought or activity, to train attention and awareness and to obtain a calm and emotionally stable mental state. Researchers found meditation difficult to define, as practices vary both with and within traditions. I recommend meditation with Dr. Joe Dispenza here as one of my favorites. Dr. Dispenza is an expert who offers extremely interesting information about the convergence between neuroscience, epigenetics and quantum physics and a very accessible education on how to heal your mind through his incredible techniques.

His studies have shown that when they are well practiced correctly, these tools can put us on the path to understanding and breaking bad rooted habits and even healing diseases.

Some benefits: reducing stress, anxiety, depression and pain, obtaining a sense of peace, love, increasing perception, and well being.

You can start here:

Dr Joe Dispenza


Learn How To Control Your Mind

In conclusion, do not postpone this “self-therapy”, you certainly need at least one of the practices presented or similar, as we all do! It’s just like eating or breathing. It has always been a necessity that modern people “forgot” or were not educated that it exists.

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immunity smoothie

Smoothie for Immunity and Gut Health: Delicious and Beneficial!

immunity smoothie

The Internet is full of recipes for “smoothies”, containing in my opinion, too many fruits and too few therapeutic ingredients. These drinks can bring us health benefits, if they contain the right ingredients, while being tasty.

Because I had several really special nutrients on hand, which were very beneficial for both the immune system, gastrointestinal system and antioxidant intake, I thought of combining them in what I called a “therapeutic smoothie”. The recipe is below:

1-2 teaspoons colostrum from the Sovereign
1 teaspoon organic powder mix of berries (predominantly aronia)
1/3 teaspoon matcha bio, from Japan
1 teaspoon acacia powder
1/3 Manuka honey or raw, organic honey

Filtered water or raw, organic milk or homemade almond milk, or coconut milk.

(optional) a small banana or avocado

But why are these ingredients so special and what exactly is their action on the body?

COLOSTRUM contains immunoglobulins that help the body fight bacteria, viruses and other antigens. Colostrum is also rich in lactoferrin, which reduces inflammation, binds to endotoxins, acts as a prebiotic and stimulates the growth of good bacteria in the gut, acts to stimulate immune T cells, and increases natural white blood cells.

It also contains substances that help stimulate cell growth in the intestines and stimulate GcMAF, a factor for macrophage activation, essential for the proper functioning of the immune system and repair of damaged tissues. Colostrum also contains proline-rich polypeptides, which help the body fight against viral and bacterial infections, minimizing the effects of allergies and auto-immune processes.

BERRIES, especially red and purple ones, contain a high level of antioxidants, as well as polyphenols. Polyphenols work by enhancing the growth of beneficial bacteria in the intestines (such as the key species Akkermansia muciniphila) and by inhibiting the growth of pathogens, thus exerting prebiotic effects.

MATCHA is a powerful antioxidant with a high content of catechins with anticancer properties. It is also beneficial for supporting the immune system, improving recovery after exercise, increasing metabolism and decreasing fat deposits, lowering blood glucose levels. It has a detoxifying action due to the high chlorophyll content. Matcha plays a role in nourishing beneficial bacteria in the gut such as Akkermansia, and in addition it fights against pathogenic bacteria such as proteobacteria and Helicobacter pylori.

Matcha is said to induce a feeling of “calm and alert” due to the combination of L-theanine and caffeine. L-theanine is an amino acid that leads to a “relaxed alert” state and helps increase dopamine and GABA levels in the brain, beneficial in conditions such as anxiety.

Matcha has a high content of caffeine, but less than coffee, so if you’re sensitive you should avoid consumption. Although it contains high levels of L-theanine with a calming effect, it is better to consume matcha in moderation, especially if you have difficulty sleeping. Also, drinking green tea on an empty stomach can lead to stomach pain and nausea. It is best to consume matcha after a meal, or in combination with other more consistent ingredients such as in a smoothie.

ACACIA POWDER (acacia gum powder) is a soluble fiber with a prebiotic role, fermenting slowly, and stimulating the growth of healthy gut flora, especially Bifidobacteria. Clinical studies have shown that soluble fiber helps to calm and regulate motility, relieves abdominal pain and cramps by stabilizing intestinal contractions; mitigates both diarrhea and constipation.

MANUKA HONEY or RAW, ORGANIC HONEY. If we talk about authentic Manuka honey, it is already known that it offers special health benefits. It has a strong antimicrobial, anti-inflammatory role and it’s active for a wide range of pathogenic bacteria, supports the immune system and gastrointestinal health, is an antioxidant, reduces allergies and helps with restful sleep. Raw, organic, high quality honey also has similar benefits, at a much more reasonable price, although it does not contain the special compound of Manuka honey – methylglyoxal (MGO). This has been the most studied for its antimicrobial properties.

In conclusion, you can consume this smoothie both between meals and after breakfast having the guarantee of quality and tested benefits!

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face moisturizer

Face Moisturizer: Absolutely Necessary?

face moisturizerAfter 25 years of using face moisturizer every day, twice a day, I would never have imagined I could live without it! But, it seems that I can and I’m beginning to convince myself more and more this is really beneficial! The only things I use now are raw, organic honey for face masks and sometimes small amounts of organic argan oil only on certain areas of the face, usually in winter. In summer I use sometimes coconut oil for sun protection.

How did it all start? For several years I used organic, natural creams, then switched to different oils that I combined, because I wanted to avoid the fillers and often additional, questionable ingredients, even the “organic” ones sometimes contained. Eventually, I was too tired because I never found the quality I was looking for, at reasonable prices. Last year I started using honey masks and I liked how smooth and hydrated my face felt afterwards. It seemed like I didn’t really need anything else to apply after this. Then I came across some logical information, such as on the Clear Skin Forever site, which explains how most creams interfere with our skin’s ability to produce natural, protective oils (sebum) and they actually clog pores and more.

One of the most common problems is the appearance of acne and this can even be worsened by the application of an excess of creams and oils. We must always solve the real causes for which acne occurs and these can be: incorrect nutrition, inflammation, toxicity, hormonal imbalances, lipid peroxidation, glycemic problems, nutritional deficiencies, stress, leaky gut syndrome, gastrointestinal infections, food reactivities, lack of sleep.

Because I have a strong belief that skin health and beauty are directly related to our inner health and nutrition first and only second to what we put on it, I gave it a try. In the first days without cream I felt a little discomfort and after washing my face, the skin felt a bit dry… But I resisted the urge to “oil it up” and in a short time the skin regained its elasticity and natural moisture. I also noticed that monthly hormonal fluctuations can affect the level of dryness, brightness and elasticity. So, another confirmation that everything comes from the “inside”, really… I’m happy now that I got rid of all the time spent searching for the “perfect cream” and saved money in this process. I am sure there are many other natural, low-cost ingredients that I will research in the future and that we can use for our face and, of course, they are different for everyone, just like diets!

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