Author: Tamara Mrázová
Shining a Light on Mental Health: Why It Matters More Than Ever
October 10th marks International Mental Health Day, a global initiative designed to spark conversation, break down stigmas, and remind everyone of the importance of mental well-being. While this topic has become super common, many people still face challenges in accessing the support and care they need. This day is an opportunity for communities around the world to come together and focus on building a more inclusive and supportive approach to mental health. Why Mental Health Deserves Attention Mental health affects how we think, feel, and interact with the world. It’s as crucial as physical health, but it often gets less attention. Issues like anxiety, depression, and other mental struggles can impact people’s daily lives, sometimes invisibly. However, despite its significance, many are still hesitant to seek help, and this is where International Mental Health Day plays a vital role. By openly discussing this topic, we can help reduce the stigma and encourage more people to reach out for support when they need it. Normalizing these conversations helps us all feel more comfortable talking about our mental well-being. This Year’s Theme of International Mental Health The theme for this year’s International Mental Health Day is more unique than ever. “Mental Health in an Unequal World,” highlighting how disparities can affect access to care. Social and economic factors like income and education often influence who can get support. The goal is to raise awareness about these gaps and advocate for better resources for everyone, no matter their background. This theme is also a call for increased investment in mental health services, aiming to create a world where everyone has the opportunity to access care. The Rise of Digital Solutions Technology has made it easier than ever to access mental health care. From teletherapy sessions to various apps, digital tools offer a way for people to connect with professionals or find support from the comfort of home. However, not everyone has equal access to these resources, which highlights a new kind of inequality. This special day reminds us to celebrate these advancements while also considering how to make them accessible to more people, bridging the digital divide and creating more opportunities for care. How to Get Involved Whether you’re passionate about this topic or just want to lend your support, there are plenty of ways to get involved. Check in on friends or family members, educate yourself about it, or join a local event. Social media is a great way to spread the word and raise awareness. Sometimes, just sharing a post can make a big difference. If you want to dive deeper, look for webinars, community events, or online workshops on the topic. Even small steps can contribute to making a difference and showing your support. Read also: Eco-friendly habits for everyday Moving Forward Together International Mental Health Day is a reminder of the importance of mental well-being for everyone. Let’s do it all. Encourage open conversations. Advocate for access to care. Let’s advocate our mental state as a priority. We can all play a part in making a difference. Let’s use this day to support each other, learn, and continue building a world where mind and well-being is valued and prioritised. “Happiness can be found even in the darkest of times, if one only remembers to turn on the light.” – Albus Dumbledore, J.K. Rowling
Simple Eco-Friendly Habits to Sneak into Your Daily Routine
Even though sustainability and reducing our carbon footprint are hot topics nowadays, many people tend to still think that going green is complicated or time-consuming. The truth is, even the smallest changes in our everyday habits can make a huge difference for the planet. It’s all about starting with a few easy steps that, in the long run, will positively impact the environment. We’ve put together some super simple tips that won’t feel like a hassle but will mean a lot for our planet. Get rid of the chemicals We all have our go-to cleaning habits, and the same goes for the products we use. Some work better than others, but the ones that don’t quite cut it can easily be replaced with eco-friendly alternatives. Baking soda, lemon, and vinegar are great natural cleaning helpers to try out! Buy yourself a bottle Whenever you head out, keep in mind that you’re bound to get thirsty at some point during the day. If you’re not going to the office or somewhere you can easily grab a drink from a glass, it’s a good idea to bring a reusable bottle that you can fill up with water anytime. This way, you’ll avoid a trip to the store to buy bottled water. There are tons of durable options out there, made from tough plastic, metal, glass, or even bamboo. Yes, bamboo. Travel green We’re not saying you should walk or bike everywhere—it’s just not always possible, especially for longer distances. But there are healthier alternatives to traditional cars. If you’re taking a taxi, most apps let you pick a “green” option, so you can get to your destination in an electric vehicle. And if you fly often, many airlines give you the option to pay a little extra to compensate for your carbon footprint. It’s usually just a few cents, but it goes a long way in helping the environment. Slow fashion Our shopping habits are often driven by how much we’re willing to spend on clothes. Big brand chains know it’s smart marketing to sell lower-quality clothing at cheap prices. But it’s a trick to get customers to buy more often, constantly replacing items because they’re so affordable. Try setting a goal to shop more regularly at sustainable stores, even if it means spending a bit more. In the end, you’re investing in quality. Read also: Did you know your hair has pores as well? Buy domestic products If you have some free time over the weekend, take a stroll through your local market and pick up some fresh, local fruits and veggies that didn’t have to travel from abroad. These foods have a much smaller environmental footprint, and you’ll be supporting amazing local farmers and producers at the same time. Go get that fancy tote bag Pretty much all of us have a pile of plastic or paper bags at home from grabbing groceries at the supermarket. Next time, try keeping a reusable tote bag handy so you don’t have to keep buying more single-use ones. It’s a simple switch that makes a big difference! If you fancy any of these eco-friendly hacks, we are more than happy that we can inspire others to make these simple yet impactful changes. Together we can contribute to better tomorrows and better planet’s health. Try to fit these habits into your routine… we are sure you’ll get the hang of them soon!
Nika from Social Spirit: Instagram brought me my first customers with just 300 followers
Nikola Kökényová knows online marketing and social media strategies inside out. Whether it’s international companies, non-profits, or personal brands, she feels right at home in her field. Her main goal is to tailor services to each client so they can achieve their goals together. Many of us know Nika from Social Spirit, her project focused on marketing, social media, and strategies. That’s exactly what we discussed with Nika in today’s article. Nika, what marketing trends are prevailing? In today’s world, I believe it’s crucial to shift your focus not outward to the apparent trends flooding social networks, but inward. Find out which direction you, as a brand, are heading, and base your strategy on that. It’s no longer enough to just follow trends on social media; instead, you should focus on your long-term vision. Only with a clear vision can you maintain consistency not only on social networks but throughout your entire business. “Social networks are overwhelmed, and so are the people on them. That’s a sad but true trend.” The truth is, we don’t have to do everything the same way as other creators who are successful. Fans can get used to anything from a creator, as long as it’s delivered consistently and patiently. For larger brands, the biggest challenge is presenting content on social networks in a way that feels human. We still see awkwardly adapted flyer visuals on social media, whereas it would be much more effective to show the people behind the brand talking about the flyer’s content in their own words. Marketing has become a very popular field. Do you think it’s oversaturated? It’s hard to pinpoint exact numbers, but I’ve definitely noticed a rise in specialists across various marketing areas in recent years. The real question is about the quality and actual experience of these professionals. Even though the market might be crowded, I still see a gap for starting small businesses that can’t yet afford marketing agencies but need a solid start. They’re looking for experienced freelancers with years of practice, and there are still only a few dozen of us in Slovakia. Nika, tell us more about Social Spirit. The purpose of Social Spirit is individual mentoring for personal brands that need to strategically handle their marketing activities and direct their energy where it truly matters for them. I regularly create custom social media strategies for companies. I’ve also created e-books on self-taught strategies and Instagram stories. Two years ago, I launched my only physical product, the #SOCIALSPIRITCARDS—an engaging tool that helps small brands tackle strategic questions about their business or provides ideas for social media posts. What is your opinion on social media? Which one is your favourite? One word. Instagram. It started bringing me actual customers when I had around 300 followers. I enjoy that I can truly be myself on the platform. It has tons of tools to make your content interactive and encourage your followers to engage and take action. I use social media about 95% of the time for work. Since I’ve been working daily on social media for the past 8 years, it feels like a good balance when I avoid it in my free time. Ever since I started creating content, I’ve been consuming less of it. I think that’s also key to success, so you don’t end up feeling overwhelmed by it all. What benefits do social media bring us? They’re still the ideal starting point for small or personal brands to communicate. They don’t need to be polished—quite the opposite. Authentic, simple, unfiltered content works best. They also help build relationships with the people you’re interacting with. Apparently, our brains can’t really tell the difference between people we know from online and those we know in real life. So, the more a brand is seen on social media, the more people feel like they know it. And the more likely they are to buy from it or support it when needed. On the opposite, what are the negatives of social media? It’s a massive time drain. Recently, I was mentoring a marketing manager from a company, and he told me he used to think social media was just about posting content. He was surprised at how much work is actually involved and what he’s really getting himself into. (Laughs) It takes patience. A lot of creators start posting but give up after the first few months because they don’t see real results or their profile grows slowly. It’s much harder to grow on social media now than it was even just a year ago, but it’s still doable. It just takes a lot of time to figure out what really works for your future customers. And time is something we have in limited supply. How do you see the marketing industry when it comes to gender equality? Do you notice any differences between female and male marketers? Honestly, what I love about marketing is that it doesn’t care about gender or titles. In creative roles, no one’s asking what degree you have in an interview. They give you a task, and if you do it well, you get the job. If not, you could have an MBA in marketing and it wouldn’t matter—you wouldn’t make it. And whether you’re a man or a woman really doesn’t play a role here. It’s a bit different when it comes to strategic positions, where you’re judged based on actual results and experience. But even then, I don’t think gender makes a big difference. We’ve got some strong female strategists in Slovakia who are leading by example. “Marketing doesn’t care about gender or titles.” Is there a quality where female marketers excel? I think it might be sensitivity. I’ve had clients tell me that they felt truly heard or that with their previous marketer, they didn’t feel any connection to their brand. And because of that, they didn’t trust them enough to move forward. They kept looking until they found someone who really understood them. Sometimes numbers and stats don’t mean much if someone doesn’t feel good about how their brand is being represented. On the other hand, if someone’s confident in how they present themselves, it can go way better than expected, even if the data isn’t perfect. But whether sensitivity is a female trait or just an individual one? I’m more inclined to think it’s the latter. More about Nika’s work here: Nika’s Instagram profile
Recipes from sweet potatoes that you need to add to your cookbook
Sweet potatoes have become a popular side dish for many of us in recent years. They’ve seamlessly made their way onto the menus of countless restaurants and fast-food spots. Nowadays, alongside traditional starchy fries, you can easily find sweet potato fries, which contain only trace amounts of starch which makes it healthier. Eating them gives us a boost of vitamins A, B, C, and E, plus they’re packed with potassium, iron, and zinc. Basically, sweet potatoes are a veggie worth keeping in your diet. And beyond just fries, there are tons of awesome recipes that feature sweet potatoes. Let’s check some of them out together! Sweet potato soup What’s better on a chilly autumn day than a cozy, homemade, creamy soup? Here’s what you’ll need to make it: 4 large sweet potatoes, 2 carrots, 1 onion, and a few garlic cloves (as many as you like). Start by melting butter in a pot, then toss in the chopped onion and garlic. Add diced bacon, sweet potatoes, and carrots. Sauté everything together, then sprinkle in a small teaspoon of dried ginger. Pour in some homemade broth or a bouillon-based stock, and let it simmer until the veggies are tender. Once it’s all cooked through, blend the mixture with an immersion blender. To finish it off, stir in some heavy cream, and season with salt, black pepper, and smoked paprika for an extra kick. Don’t forget to garnish your bowl of soup before serving! Read also: These viral recipes have taken over the internet Sweet potato salad bowl Here’s a super easy and light version of a sweet potato salad. This recipe is really simple and serves more as inspiration for you to jazz up your salad. The sweet potatoes bring a perfect touch of sweetness that’ll totally satisfy your taste buds. For this salad, you’ll need roasted sweet potatoes seasoned with dried herbs and garlic. Toss them together with lettuce, cherry tomatoes, caramelised chickpeas, cooked quinoa, and something tangy like pickles, olives, or finely chopped beets. Add some soft cheese or cottage cheese for extra creaminess. If you’re looking to boost the protein, hard-boiled eggs or tofu pieces are great additions too. Our pro tip: drizzle the whole thing with olive oil and sprinkle some coarse sea salt on top. Delicious! Banana bread with a sweet potato twist After the first two courses, let’s move on to a sweet finale. Sweet potatoes are perfect for dessert recipes because their natural sweetness can replace sugar. To make this delicious brownie, you’ll need at least two large sweet potatoes. Peel and dice them into small cubes, then cook them in water until tender. Drain and blend them while still warm with an immersion blender, then let them cool. Once the sweet potato mash is ready, mix in 2 eggs, 100 grams of all-purpose flour, a teaspoon of baking powder, some gingerbread spice, a pinch of salt, 2 tablespoons of cocoa powder, and about 2 teaspoons of powdered sugar to taste. The batter might seem thick at this point, so melt 150 grams of cooking chocolate with some butter over a double boiler, then stir it into the mixture. Add a bit more melted butter to adjust the consistency so you can pour it into a greased baking pan. If you have a loaf pan, like the one you use for banana bread, that works too. Preheat your oven to 180°C (350°F) and bake for 35-45 minutes. Enjoy your tasty treat! 🙂
5 things you should do before the end of this year
Before we know it, the end of the year will be here. There are only about 100 days left—crazy, right? Do you feel like you’ve gotten enough done this year and can start wrapping things up, or are you feeling like you’ve been stuck and procrastinating? Either way, we believe everyone can boost their productivity a bit more. So, we’ve put together a list of things you should try to tackle before the year’s over. Let’s check them out together. 1. Don’t forget those health check-ups Remember that dentist appointment you keep putting off? Be honest, ladies—how many of us skipped the gynecologist this year? And what about your annual health check? If even a little bit of guilt is creeping in while reading this, it’s time to take action. Make those appointments this week! You can’t take your health for granted—after all, we only get one body! Also read: Health myths we still believe 2. Finish the book and the TV series Finish what you started this year. Sometimes, simple things like reading a book, listening to a podcast, or watching a series can be the perfect way to refocus and prepare for a fresh start. It’ll leave you feeling more free and ready for what’s next. But honestly, this advice isn’t really about hobbies. You might realise deep down there are bigger, unfinished projects or goals weighing on you that need to be completed and brought to life. 3.Go visit them Every year, you and your relatives or friends promise you’ll finally get together, but with busy schedules and not enough time, it always feels unrealistic. Now’s your chance to actually make it happen and spend some meaningful moments with your loved ones. You might be surprised to find out you have way more to talk about with that distant cousin than you thought! 4.Plan a vacation Do you often end up rolling over unused vacation days into the new year? Avoid that this time and give yourself a well-deserved break. Maybe you’ll want to spend a few days at home, enjoying some cozy downtime. On the other hand, if you’re feeling adventurous, take advantage of your time off and go for a nice long weekend or a relaxing getaway. Visit those places you’ve been dreaming about but haven’t gotten around to yet. You’ve earned it—take a break. Read more: Do you know what is biohacking? 5.Organize your home Take a good look at your closets and shoe racks, and realistically decide what items you no longer need. Donate them to charity or to someone who could really use them. The same goes for your desk drawers—get rid of that pile of unnecessary papers that are just taking up all of the space. Don’t forget to go through your bookshelves too. You might find a few books you can sell online and make some extra cash. And let’s not ignore the pantry, storage rooms, and garages either! 🙂 Finally, remember that the end of the year is the perfect time to reflect on what you’ve achieved and prepare for new challenges. Give yourself credit for everything you’ve accomplished, and get motivated for what’s to come. Set your own pace and reward yourself along the way. Self-love really does matter!
Cold weather is behind the corner! Boost your immunity with these tips
Leaves are turning brown and orange, days are getting cooler, and our bodies are more prone to catching an illness. Fall is a suitable time to boost immunity because of the changing seasons and increased prevalence of colds, flu, and other seasonal illnesses. In this article you can find how to strengthen your immune system during this period. Why is immune system important? Immune system works as our shield or natural defence against various illnesses, infections, bacteria, etc… A strong immunity means that our body is healthy and in a good condition. Immune system is a complex network of several parts such as white blood cells, lymphatic system, spleen, antibodies, complement system, bone marrow, and thymus. Immunology is a branch of medicine that is concerned with the study of immune system and all the parts that create it. You can help boost the immunity by adapting the nutrition appropriately. Try these three most important aspects: Meals You should load up on seasonal fruit and vegetables that are rich in vitamins A, C, E, as well as antioxidants. Vitamin A is crucial for the health of our skin, carrots, squash, and sweet potatoes are a great source of this vitamin. Vitamin C promotes the production of white blood cells. To rise its level, include citruses and berries in your diet as well as broccoli, brussels sprouts, and bell peppers. Nuts, seeds, and spinach are amazing sources of vitamin E. Secondly, you should include healthy fats in your diet. Particularly omega-3 found in salmon, walnuts, flaxseeds, and chia seeds. Protein is also very important for immune cells. Try consuming lean meat, eggs, and dairy. Vegetarians and vegans can opt for tofu, lentils, or quinoa. Hydrate Staying hydrated is not only important during the summer when it is warm, but also during cooler days. Water will help with the circulation of immune cells and maintain the balance of bodily fluids. Herbal teas are also a great option, especially ginger or turmeric that also help boost your immunity. Important supplements Some supplements provide additional support. The ones that could help you strengthen your immune system are vitamin D, probiotics, and zinc. Vitamin D levels drop during the colder seasons because days are shorter, and we are exposed to less sunlight. Probiotics are linked to gut health, and you can also help to support it by eating fermented foods such as yoghurt or sauerkraut. Lastly, zinc is a mineral that helps to defend your body against viruses and bacteria. There are also foods rich in zinc like meat, legumes, seeds, and nuts. Second way to help maintain a strong immune system is by changing the lifestyle. The main changes include: Rest well Getting a good night sleep and allowing the body to rest is crucial for its overall functioning. Aim for 7-9 hours of sleep to ensure an optimally functioning immune system. Stay active Physical activity on a regular basis, helps with circulation and makes sure that the immune cells move throughout the whole body. Even just a light walk, hike or cycling for about 30 minutes a day can ensure that you stay healthy during the cold seasons, while also get some fresh air. Stress management Stress is said to be the biggest enemy of health. Being in constant stress can make you a lot more prone to catching illnesses. So, make sure you find a way to manage stress with for example yoga, meditation, or exercise. Read also: What benefits does meditation offer? Hygiene More people start to get ill as the days get progressively colder. Be sure to practise a good hygiene to avoid catching flu. Include habits such as washing hands properly and regularly, avoiding a contact with someone who is sick, and keeping your surroundings clean so you do not spread bacteria around. Taking proactive steps to boost your immune system should help you stay healthy and enjoy autumn as well as winter to the fullest. Adapting your diet and lifestyle will create a natural defence against bacteria and viruses.
Do you know what biohacking is? In other words, it’s experimenting with your own body.
In today’s world, there’s a strong focus on our physical and mental well-being. It’s a form of self-love where we strive to give our bodies the best possible care. We experiment with what works for us and what doesn’t. This phenomenon is known in expert circles as “biohacking,” and we’ll explain what it’s all about. What is Biohacking? Biohacking is an increasingly popular way for people to enhance their health and well-being through small changes in their lives. It can involve anything from a proper diet, aiming for quality sleep, and exercise, to the content we absorb around us. In plain English, biohacking involves monitoring and tracking ourselves. The goal is to wake up feeling better than the day before. One of the benefits is slowing down aging and achieving mental stability that we might have previously neglected, and perhaps didn’t even realise we should be working on. Practical Ways of Biohacking Nutrition We have the opportunity to experiment with different eating habits and diets. As we take into account our food allergies and intolerances. Often, we ask ourselves what we enjoy the most while also trying to find a balance with what provides our body with the best nutrition. We turn to local suppliers and organic foods with minimal processing. Intermittent fasting has become quite popular. It’s a eating pattern where periods of eating alternate with fasting. The most common fasting phase lasts 16 hours, followed by an 8-hour eating window. Another frequently mentioned diet is the ketogenic diet, which aims to make your body burn fat instead of carbohydrates. Read also: Great zucchini recipes you must try Sleep Many biohackers monitor the quality of their sleep using wristbands and apps. They also try to improve their sleep by creating a peaceful environment and experimenting with their sleep routine. Before bed, they attempt to block blue light from screens and implement a “no screen time” period 30 minutes before sleeping. This means they engage in activities other than looking at screens, including TVs, phones, and laptops. They sleep in complete darkness and a comfortably cool environment. Exercise Everyone looks for what suits them best. However, biohackers aim for the most effective workouts and often choose short, intense exercises like HIIT, as they are great for those who don’t have much time but want results. Yoga and Tabata aren’t as popular in their circles as one might initially think. Biohackers also experiment with methods like cryotherapy, extreme cold, or red light therapy, which aid muscle recovery and reduce inflammation. Mental Stimulation With this modern practice, it’s not just about what food you put into your body but also about the information and content you take in mentally. Biohackers focus on nourishing their minds through reading books, listening to favorite music, and engaging with culture. They keep gratitude journals and follow their faith. They separate friendly relationships from work ones and turn to family life for balance. Whether biohacking is right for you or not, we hope this article has given you insight into what a biohacker does. Would you try experimenting with your body in this way? Is this practice appealing to you? You might not have realised it, but perhaps you’re a biohacker yourself!
How can artificial intelligence help us in everyday life?
Artificial intelligence is gradually dividing the world into three overlapping groups. Some people absolutely love it, others firmly reject it, and the last group switches between the two options. Whether you’re ready to give AI a chance or still have doubts, you’re in the right place. In today’s article, we’ll show how artificial intelligence can help us in our everyday lives. You might even be inspired to make it your personal assistant! Assistants If you own a smartphone, it’s very likely that you have a voice assistant on it. For Apple users, we’re talking about the well-known “Siri,” which you activate with a simple greeting. Voice assistants are also found on phones from other developers. So, how can these assistants help us? Easily! They can answer most of our questions related to general information. Get inspired: Practical questions: What’s the weather today? What’s the time in Mexico right now? How do you say “hello” in German? How do I find out what 67 times 8 is? Are there traffic jams in Bratislava right now? How long does it take to drive from Manchester to London? Practical tasks for your smartphone: Set alarm for 8:30 tomorrow morning. Set timer for 30 minutes. Send my sister a message saying: I am okay. Play the newest album from Coldplay. Find a recipe for a carrot cake? Make a reminder: Don’t forget to take an umbrella with you. Assistant for leisure and fun: Tell me a joke. Pick a comedy I will watch tonight. Tell me a daily horoscope for Aries. What should I cook today? I am craving something sweet. How tall is the highest mountain of Canada? What do they play in my local cinema today? Artificial Intelligence and Personalisation Even though many of us don’t realize it, artificial intelligence adapts to us, not the other way around. A perfect example of this is the personal customization we experience on the devices and platforms we use. For instance, YouTube always suggests songs we love based on what we’ve listened to so far. Netflix gives us movie recommendations based on our preferences, and online stores show us clothes we liked before. This makes using these platforms so much easier. Read also: How to invest money? Everything you need to know. Transportation and Navigation There are very few people these days who travel with a paper map in hand. It’s far more common to see a driver set up a navigation app on their phone, which gives detailed directions and automatically guides them on the fastest route. On top of that, these apps alert drivers to traffic jams along the way and even notify them of police checkpoints. Monitoring Our Health Whether it’s our smartphone or our smartwatches, we can use these devices to keep track of our health. These watches can easily measure your heart rate, body temperature, sleep duration and quality, and the number of hours you’ve spent on your feet, walking, running, sitting, or driving throughout the day. When it comes to exercise, these watches are great at assessing how your workout went, how long it lasted, and how many calories you burned. Artificial Intelligence and Us Artificial intelligence has gradually become part of our daily lives, and it’s up to us how we embrace it. The truth is, it can easily take over many routine tasks, but that doesn’t mean it can completely replace us. It’s not a battle between people and artificial intelligence. It’s simply about those who enjoy getting help from AI and those who don’t! 🙂 “Computers are useless; they can only give you answers.” – Pablo Picasso