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Blue Zones are specific regions of the world that are famous for their high number of centenarians and the extraordinary longevity of their inhabitants. These unique communities offer fascinatingly simple insights into lifestyles and habits that can contribute to health and longevity.
Five Blue Zones have been declared on Earth:
The "Blue Zones" are characterised by common features that are considered "pillars" of longevity and health. These pillars were identified by journalist and researcher Dan Buettner and include:
These pillars form the basis for the lifestyle in the Blue Zones and are often regarded as guiding principles for a healthy and long life.
In Okinawa, one of the famous Blue Zones, green tea is an integral part of daily life. The people of Okinawa enjoy tea consumption, with green tea being a particular favourite. It is not only appreciated for its refreshing flavour, but also as a drink that is closely associated with community and traditional ceremonies.
The consumption of green tea in Okinawa is deeply rooted in the local culture. It is often drunk at social gatherings and plays a central role in the daily rituals of the inhabitants. In Okinawa, green tea is traditionally served in small cups, and drinking tea is a time for relaxation and socialising.
Symbol of community and tradition
In Okinawa, green tea symbolises more than just a drink; it is a symbol of community and a bridge between generations. Ancient tea customs and rituals are passed down from generation to generation, with each sip of tea reflecting the rich history and culture of the island.
One of the reasons for the longevity of the islanders is their diet, which differs from the rest of Japan and the world. Instead of rice, pasta and cereals, the sweet potato is at the centre of the carbohydrates. In addition, the Okinawa diet is rich in leafy vegetables, seaweed, kombu, soya products such as miso and tofu with occasional meat and fish consumption. The Okinawa diet contains only 30% of sugar and 15% of grains compared to the rest of Japan.
Another important aspect of Okinawan dietary culture is the guiding principle "Hara Hachi Bu" and the consumption of green tea.
Hara Hachi Bu: The term "Hara Hachi Bu" comes from the Okinawan language and literally means "eat until you are 80 per cent full". This principle of conscious eating teaches people to finish their meals before they feel completely full. This approach can help prevent overeating, regulate calorie consumption and potentially contribute to a longer life expectancy.
Green tea: Regular consumption of green tea is another key element of the Okinawa diet. Green tea contains a special group of substances called catechins, which are associated with various benefits. The most important molecule of catechins is EGCG, which Epigallocatechin gallate.
The combination of "Hara Hachi Bu" and green tea helps to ensure that the diet in Okinawa is taken in moderation and with a focus on healthy foods. It is believed that these practices can contribute to a communal, long, happy life.
It is important to note that the Okinawa diet is not limited to dietary recommendations, but also includes other lifestyle factors such as regular physical activity, social connections and a positive outlook on life. The holistic approach of the Okinawa diet is certainly one of the keys to the Okinawa Blue Zone secret.
The Blue Zones offer us valuable lessons about how environment, lifestyle and social structures can contribute to longevity. They remind us that health and well-being are not only the result of our individual choices, but are also influenced by the community and culture in which we live.
At Tigogreen, we are inspired by the traditions and lifestyles of the Blue Zones, particularly the role of green tea in Okinawa. We believe that integrating elements from these long-lived cultures into our daily lives can contribute to improved health and a longer, more fulfilling life.
We would like to invite you to explore the wisdom of the Blue Zones and apply it in our pursuit of a healthy and happy life. May each sip of green tea remind us not only of the rich culture of Okinawa, but also of the importance of taking time for community and connection.
The world of beauty care is experiencing a colourful fusion of high-tech innovations, natural cosmetics, chronobiology, traditional beauty rituals and an awareness of sustainable raw materials. This unique synergy is creating a new era of skincare that is not only based on the latest scientific findings, but also focusses on the deep wisdom of traditional beauty rituals and sustainability.
Chronobiology, the science of biological rhythms, plays a crucial role in modern beauty care. The skin has its own rhythms that change throughout the day and the seasons. Smart cosmetics companies adapt their products to these natural rhythms to ensure maximum effectiveness. Night creams that help balance the skin flora during the nighttime regeneration phase with probiotic bacteria such as Bacillus subtilis are just one example of how chronobiology can be integrated into the skincare routine.
The seasons also place very different demands on the skin and therefore also on the diversity of skin care. While the skin needs nourishing, regenerating and soothing care in winter, it needs strengthening and cleansing in spring, moisturising in summer and exfoliating in autumn, for example. Customised formulations of skin care products, aligned with the natural chronobiology of the organism, can achieve optimal results.
Advances in technology have led to innovative solutions for winter skin care. Specially developed for the cold season, special face creams offer intensive moisturisation and soothing protection. An outstanding innovation in winter cosmetics is the use of Bacillus subtilis in cosmetics. This probiotic bacterium strengthens the skin structure, stabilises the skin's pH value and natural barrier function and supports regeneration. Winter skin problems are effectively tackled by these ultra-modern approaches, making the skin more resilient and supple.
For an effective Winter skincare routine a few practical tips are crucial. Start the day with gentle cleansing to remove impurities from the skin. Then apply moisturising products such as a serum to protect the skin from drying out. High-quality creams with Bacillus subtilis strengthen the skin barrier and promote regeneration. Don't forget to use rich lip balms to prevent chapped lips. During the day, it is important to protect the skin from the cold, especially in icy winds and low temperatures. An evening skincare routine with regenerating products such as a Deep cleansing mask with green tea, aloe vera and almond oil rounds off the day and prepares the skin for a restful night.
The role of high-tech in beauty care has changed dramatically in recent years. Scientifically optimised formulations with special Nutrients such as Vitamin C and polyphenols are revolutionising the way we care for our skin. Nanotechnology has also revolutionised the way active ingredients are formulated in cosmetic products. Tiny nanoparticles penetrate deeper into the skin, resulting in improved efficacy. This advanced technology makes it possible to deliver active ingredients exactly where they are needed, opening new doors for the treatment of various skin problems.
The integration of DNA analyses also provides a completely new form of skin care for personalised skin cosmetics. Knowing the individual, genetically predetermined foundations of the skin, products can be developed that are precisely tailored to these individual needs. This personalised approach not only promises more effective results, but also a unique beauty experience.
Despite progress and modern technologies, the longing for ancient beauty rituals remains. Who wouldn't want to feel like the Greek goddess of beauty and celebrate a wellness break and the lust for life together with their best friends? Not to be missed here in Face masks, relaxing baths and face packs with natural plant extracts and ingredients that have been known for generations for their properties. Vitamin C for antioxidant protection, aloe vera for refreshment, lavender for soothing, Green tea for well-being and cold baths to stimulate circulation and boost cell longevity. Modern formulations do an excellent job of bridging the gap between tradition and innovation by developing not just capsules, but various forms of application such as creams, masks, serums and oils to To care for body, mind and soul in equal measure. As a result, more and more new products are being created that are not only based on the latest findings, but also on the tried and tested secrets of the past.
The beauty industry has become increasingly aware of sustainability. From environmentally friendly packaging, refillable containers and dispensersfrom the use of environmentally friendly ingredients to the use of ethically sourced ingredients, cosmetics companies are committed to sustainable practices. This sustainable approach not only reflects environmental responsibility, but also appeals to a growing number of consumers who want to make environmentally conscious choices.
The convergence of modern technologies, the longing for traditional beauty rituals, an awareness of the chronobiology of the skin and nature, and responsibility for the environment is giving rise to a renaissance in beauty care. This new era not only celebrates external beauty, but also pays particular attention to internal values: how do I nourish my skin with the right nutrients? What does it need at what time of year? Where do the raw materials come from? The synergy of these elements creates a holistic and advanced skincare regime that will stand the test of time - a beauty regime that is in harmony with the rhythms of nature and the benefits of modern science.
Interview with Alternative practitioner Iris Lemke
The Polycystic ovarian syndromePCO or PCOS for short, is the most common type of hormonal disorder in women of childbearing age. Due to a predominance of male sex hormones such as testosterone, the symptoms are expressed in the absence of menstrual bleeding or very long menstrual cycles, fertility problems, weight gain, depressive moods and increased body and facial hair, acne and hair loss on the scalp. The blood count often shows an increased androgen index and increased testosterone. The usually rather masculine appearance causes many women to suffer psychologically as well. The symptoms do not all have to occur at the same time or be particularly severe, but at least two of the criteria point to "polycystic ovaries", i.e. cysts on the eggs that do not fully mature in the ovaries and thus ovulation does not occur.
In recent years, the number of people affected has increased significantly. In an expert interview with the alternative practitioner Iris Lemke from Berlin, who specialises in women's health and the desire to have children, the PCO expert reports a drastic increase in the symptoms of her patients. About 5 to 12% of women are affected throughout Germany, although she notes "more like 10%, with an upward trend" in her practice.
So what exactly is PCO? How does this endocrine disorder develop? How can PCO be treated holistically and sustainably? This article presents possible causes and proven therapeutic approaches to help the hormonal system out of balance the opportunity to navigate back into balance. A holistic approach of stress reduction, stabilisation of blood sugar levels, dietary changes and mental as well as emotional techniques provides a secure foundation for a life in balance and for more well-being - every day.
Characteristic are the cysts on the ovaries that can be detected in imaging procedures (lat. Ovaries), which resemble a string of pearls. The visibly not fully matured follicles, which are located in the ovaries, are prevented from ovulating by hormonal dysregulation. Normally, ovulation is triggered every 28 days by an increase in the hormones FSH, LH and oestrogen. A lack of ovulation leads to a lack of menstruation, since only the egg in the fallopian tube, as the corpus luteum, ensures through the production of progesterone that the lining of the uterus is built up and is shed during menstruation if the egg remains unfertilised.
According to the alternative practitioner, women's health, hormone and fertility specialist Iris Lemke, who practices in Berlin and Wandlitz, the causes are not yet fully understood and clarified. However, she consistently observes a clearly increased stress level, even in young girls. Women have to and want to achieve a lot, they have to "stand their ground" early on. They have to get a good A-levels, a job, leisure activities and a harmonious relationship with their partner and family, a fulfilled desire to have children and personal and professional fulfilment.
One of the most serious stressors is an increased or strongly fluctuating blood sugar level due to either skipping meals or foods with a high glycaemic index, which are not only sugary sweets. Irregular sleep, too few breaks in the fresh air and recreation in nature, extremely increased activity and competitive sports, but also faulty colonisation in the intestines and detoxification disorders are also stressors.
A permanently increased stress load means a constant production of the stress hormones adrenaline and noradrenaline in the adrenal gland, which, among other things, is also a production site for hormones of the female cycle. If the pituitary-adrenal axis, the stress-regulating axis between the pituitary gland in the brain and the adrenal gland, is constantly challenged, this can lead to disturbances in the regulation of sexual hormones. This takes place via a hormone system of the so-called pituitary-gonadal axis between the brain, adrenal glands and ovaries and controls the complex regulation of sex hormones, the cycle, egg maturation, ovulation and possibly pregnancy.
The maturation of an egg and ovulation can only be accomplished by the body if the system signals sufficient energy resources that theoretically guarantee a healthy pregnancy. However, if the body constantly receives new stimuli and to-dos instead of regular rest periods, the hormonal system of reproduction automatically receives the signal that it does not have sufficient capacities for the growth of new life due to stress. The survival of one's own system takes precedence over reproduction, an ancient survival instinct.
In addition, the balance of male and female hormones can shift due to stress in such a way that the androgens, i.e. the male sex hormones such as testosterone, gain the upper hand and the oestrogen does not have enough influence to trigger egg maturation and ovulation.
Testosterone and oestrogen are synthesised from the same basic molecule, the prohormone DHEA. DHEA is converted by enzymes first into testosterone, then into estradiol. Estradiol is an important oestrogen, while testosterone is a male sex hormone. For various reasons, a DHEA deficiency can develop, for example, so that less testosterone and oestrogen are produced overall. In addition, the conversion of testosterone into estradiol can be disturbed, which is why there can be a predominance of testosterone over estrogen, which in turn provides fertile ground for the PCO traits. Increased testosterone causes increased hair growth on the body and face, e.g. beard growth, hair on the belly button and around the nipples, can lead to acne and cause the hair loss and high forehead more characteristic of men.
Inhibin is a hormone produced in the ovaries. It inhibits the release of follicle-stimulating hormone (FSH) from the pituitary gland and ensures in the regular monthly cycle that not all follicles fully mature at the same time, but only one or two eggs come to ovulation. PCOS can involve a disturbed inhibin level, which leads to imbalances in the interaction of the hormones that regulate the menstrual cycle.
In addition, the increased androgen levels in PCO stimulate the growth of the ovarian follicles. This means increased inhibin production, thus inhibition of FSH and inhibited maturation of the follicles, leading to the cysts characteristic of PCOS. Consequently, the disturbed inhibin-FSH balance contributes to irregular ovulation and menstrual cycles.
People with PCOS also often have insulin resistance, which means that the cells respond less to insulin. Reduced insulin sensitivity can result from obesity, hormonal imbalances or diets high in sugar and carbohydrates, among other things. Reduced insulin sensitivity can lead to higher insulin levels in the bloodstream and thus contribute to the overproduction of androgens in the ovaries, which in turn stimulates the production of inhibin and thus the development of the PCO-typical cysts on the ovaries. According to Iris Lemke, about 50% of the PCO women in her practice have insulin resistance detectable in their blood work and are overweight.
First and foremost, if you are diagnosed with PCO, you should seek medical help from a gynaecologist or alternative practitioner instead of changing your diet and taking supplements on your own. In any case, it is important to put together a therapy consisting of several components, which are always connected to changes in lifestyle that are often drastic at the beginning.
If PCOS is diagnosed, the first thing on the treatment plan is a change in diet. "Sugar, baked goods and pasta containing gluten, alcohol and often dairy products must be avoided at all costs during the healing phase."says Iris Lemke. "For many, this is frightening at first, but after just a few weeks of perseverance, the body thanks you noticeably and the first successes motivate the patients to continue."
A balanced and, above all, regular diet means above all avoiding blood sugar spikes after meals as well as lows caused by skipping meals. Ideally, with each meal every day, the body should be given only what it needs to be in balance. Whole foods, lots of vegetables, lean protein from fish, legumes and healthy fats should be main components of the diet. Sugar, alcohol, gluten, dairy products and processed foods should be avoided. For example, the Mediterranean diet rich in antioxidants, healthy proteins and fats is excellent. Foods and meals with a low glycaemic index (GI) are particularly important to stabilise blood sugar levels and counteract insulin resistance. What cannot be absorbed through the diet, or is possibly deficient, should be supplied through suitable food supplements and vitamin preparations. Vitamin B6, for example, is important for supporting hormone regulation, nerves, psyche, energy metabolism and the immune system. There are also many proven plant substances that should be used in consultation with the treating therapist.
Involving a nutritionist or the attending physician in the preparation of the meal plan and individual setting of suitable nutritional supplements not only guarantees an individually tailored therapy plan, but also creates the motivation to stick with it, as you do not have to manage everything on your own.
Regular exercise helps to improve insulin sensitivity, control weight and reduce stress. A combination of cardio exercises or jogging, strength training and relaxation exercises such as yoga or meditation is ideal. It is important that it is fun, because this makes it easier to stick with it and to integrate the new routines into everyday life in a sustainable way and with a sense of achievement.
It is not uncommon for a PCOS diagnosis to bring with it depressive moods and psychological symptoms, as well as fatigue and anxiety. Reducing psychological stress is another important point in the successful treatment of PCOS. It can be useful to seek professional psychological counselling and cultivate further stress management techniques and mindfulness in everyday life, boosting self-esteem, taking breaks and reteaching the body what relaxation and letting go feels like and, most importantly, that it has permission to do so. Wonderful tools are extensive, deeply relaxing massages, meditations or even support groups to share and establish emotional well-being. Also essential for hormone regulation and therefore also in the treatment of PCO is healthy and restful sleep. Effective stress management techniques such as breathing techniques, progressive muscle relaxation and time management can help to reduce stress levels and have a lasting positive effect on hormone balance.
Talking openly about one's own history of suffering and exchanging ideas with like-minded people and close caregivers is another important pillar of healing from PCOS. It signals to the body that it is understood and taken seriously. There are quite a number of online communities that deal with the increasingly common topic of PCOS and face the challenges together, support each other and offer encouragement. Experiences, tips, strategies and support promote a sense of belonging, motivation and a feeling of emotional security.
Mostly, an endocrine disorder develops insidiously and can just as little be permanently remedied from one day to the next. We would hereby like to remind you that the body is allowed to find its way back to its original balance in peace. Trust it and give it confidence by acting according to its needs and nourishing it. This does not mean feeding it non-stop, but putting your own well-being first. Don't skip meals, don't eat too much, don't let blood sugar skyrocket, support with suitable supplements and nutrients in consultation with your gynaecologist or alternative practitioner, say stop to bosses and family in time to avoid stress, take breaks, exercise daily in the fresh air, share in a stable community and get enough sleep. Hormones love stability and reliability.
Sources:
Gu Y, Zhou G, Zhou F, Wu Q, Ma C, Zhang Y, Ding J, Hua K. Life Modifications and PCOS: Old Story But New Tales. Front Endocrinol (Lausanne). 2022 Apr 13;13:808898. doi: 10.3389/fendo.2022.808898. PMID: 35498415; PMCID: PMC9045543.
https://www.msdmanuals.com/de-de/heim/gesundheitsprobleme-von-frauen/menstruationsst%C3%B6rungen-und-abnormale-scheidenblutungen/polyzystisches-ovarialsyndrom-pcos
https://www.rosenfluh.ch/media/gynaekologie/2012/01/das_pcosyndrom.pdf
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