Nutritionist Eva Kataja tells about stress, anxiety and insomnia.

If I asked you if you experience stress in your daily life, what would your answer be? How about anxiety or insomnia? We should all be familiar with stress, since it is a normal everyday reaction. Most people have experienced anxiety at least once in their lives as well. Perhaps someone has not recognised it, someone has not been aware of what to do about it, and someone else has run into insomnia. Although not very pleasant, these reactions are quite natural. The good news is that there are completely natural ways of helping yourself deal with them.

By stress we usually mean high levels of distress, anxiety and/or fear, however, stress is actually normal. For instance, if you have not eaten or slept enough, your body is stressed. Are you having difficulty solving a problem or making it to a meeting on time? Stress reactions are triggered again, which mobilises the energy reserves of the body and strongly activates physiological and psychological processes.

We can usually identify the cause of stress and it is most often short-term (although chronic stress does exist). Anxiety tends to be prolonged, or its cause may not be clearly understood. As for symptoms, anxiety and stress have both common as well as distinctive symptoms (see figure).

How to help yourself feel better

Fortunately, there are different ways of helping ourselves feel better, and everyone can find the one that suits them best, or a combination of methods depending on the situation. The most important thing is not to settle for the status quo, and try to find the way that works for you!

  1. Being physically active.
  2. Meditation, deep breathing and other practices.
  3. Giving up cigarettes and alcoholic beverages.
  4. Limiting the intake of caffeine.
  5. Maintaining good sleep hygiene.
  6. Having nutritious meals and/or supplementing your existing diet with herbal remedies or food supplements.
  7. Trying aromatherapy.

Natural remedies to help you feel better

If we were asked whether we wanted to be happy, we would most probably say that we do. Although happiness is such a subjective concept, it is clear to everyone that it is when we feel well, calm, stress-free and anxiety-free. Everyday responsibilities, worries and concerns take their toll, therefore, the question of how to help yourself feel better must be on the minds of the majority of people. In addition to good nutrition, exercise, optimal sleeping hours, time for yourself, heartfelt conversations and other activities, we may also find something useful in nature’s medicine cabinet. 

Hemp seed oil and omega-3 fatty acids

The cannabis plant produces approximately 542 chemical compounds, including terpenes, cannabinoids, flavonoids, fatty acids, nitrogen compounds and many others. Hemp seed oil is oil extracted directly from the seeds, rather than from other parts of the cannabis plant as is the case with hemp oil. Hemp seed oil contains valuable polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids, as well as valuable polyphenols with antioxidant properties. Hemp seed oil has a 3:1 ratio of linoleic acid (omega-6) to α-linolenic acid (omega-3), which, according to scientists, is almost the ideal ratio, although this is still under debate. In any case, cannabis oil helps us to cope with oxidative stress, free radicals and consequences caused by them (Vitorvic et al, 2021), which is very important because oxidative stress can lead to chronic inflammation, which has consequences for the whole body including our well-being.

Omega-3 fatty acids play an important role in our bodies as they are found in the phospholipids that make up cell membranes. Docosahexaenoic acid (one of the omega-3 fatty acids) is found in particularly high concentrations in the brain, retina and sperm. Scientists are increasingly investigating the effects of omega-3 fatty acids on mental health, as deficiency thereof has been linked to the development of various psychiatric diseases (Klaus, 2020).

Hemp terpenes

Cannabis contains more than 150 terpenes, which are responsible for the smell and taste of cannabis. The most common ones include limonene, alpha-pinene, beta-pinene, humulene, linalool, myrcene, etc. Terpenes are used in aromatherapy to help relieve stress, anxiety and depression, as well as synergise with other compounds in the composition of both medicines and food supplements. The highest concentration of terpenes will be found in the essential oils that are extracted from the cannabis plant. For instance, linalool, which has a lavender-like aroma, has been found by scientists to have anti-inflammatory, antimicrobial, sedative, neuroprotective and antidepressant-like effects. (Lowe et al, 2021).

Beta-caryophyllene is another terpene found in cannabis that is most notable for its pain-relieving effects due to its action on the cannabinoid receptor 2 (CB2). In an animal study, it demonstrated beneficial effects in the event of inflammatory and neuropathic pain (Klauke et al, 2013).


I have only recently become aware of a South African plant – Griffonia simplicifolia – a plant with seeds that are rich in 5-hydroxy-l-tryptophan (5-HTP), a direct precursor to serotonin synthesis. In simple terms, the action of the compound in the brain and central nervous system is manifested as an increase in the production of serotonin. Serotonin is a hormone that can affect sleep, appetite, pain and mood, and it is commonly called the hormone of happiness! The effects of Griffonia seed extract have been studied in animals, where its use has helped to reduce anxiety, which is seen by scientists as a positive endorsement for the use of Griffonia seed extract for the same purposes in humans (Carnevale et al, 2011).

Lavender and chamomile

Even herbs we are familiar with, such as lavender and chamomile, can help relieve stress and anxiety. Lavender has been studied both as a general mood enhancer and as an aid for sleep disorders, anxiety and various other unpleasant conditions. Lavender essential oil contains more than 100 compounds, main ones being linalool and linalyl acetate, as well as various terpenes.

Chamomile, like lavender, is rich in flavonoids, terpenes and other compounds with beneficial effects on our bodies, including anti-inflammatory, antioxidant, mood-enhancing, and others.

The list of herbal remedies that can help us feel better is by no means exhausted by the ones mentioned above, nor should they be considered a panacea. However, if we work with stressors as well as pay attention to other aspects of our lives, nature can certainly come to our rescue in our attempts to achieve the best possible results and a calmer mind.

! When taking additional supplements, make sure they are compatible with your medications or other supplements you take on a daily basis. Do not use a food supplement as a substitute for a complete and balanced diet.

Sometimes so little is required to have harmony… Straightforwardly about the role of lubricants in the intimate life of a couple

Almost every woman, at different stages of her life, comes across situations where lubricants should be used. Oksana Babula, gynaecologist, reproductologist, vaginal ecology specialist and homeopath, tells about intimate problems and different types of lubricants.

It is no secret that a woman and her partner are not always ready to have intercourse at the same time. In such cases, the mucosa can sustain microtrauma, causing discomfort and even mild pain during sex. Therefore, vaginal dryness sometimes becomes a serious problem for both partners. A condom – even a very thin one – causes more friction than skin; friction (movement of the penis inside the vagina) can cause microtrauma, even in a sufficiently moist mucous membrane.

To avoid problems with dryness during intercourse, the use of vaginal lubricants is recommended. Your gynaecologist or pharmacist will help you select them.

Water-based lubricants are the most popular – they moisturise the vaginal mucosa in a completely natural way. These lubricants can be safely used with condoms. They do not cause chemical reactions in the latex, therefore they do not damage the condom. Recommended for both partners.

Silicone-based lubricants form an excellent protective layer for the vaginal mucosa, furthermore, they are very economical as silicone is not absorbed in the skin and mucous membranes. These lubricants do not dry out, thus they glide on for a long time without the need to be reapplied at the most inopportune moment. Silicone lubricants are ideal for menopausal women and they are also suitable for use in the shower and swimming pool, since they are insoluble in water. These lubricants can be used with sex toys made of hard materials but are not recommended for use with silicone products.

Combination water- and silicone-based lubricants provide long-lasting moisturising. They form a protective layer over the vaginal mucosa, while being easily washed away with water. They do not stain underwear. Recommended for women with vaginal dryness, as well as during menopause.

Stimulating lubricants with arginine or red Sichuan pepper extract (Zanthalene) stimulate the clitoris and other erogenous zones by increasing sensitivity during intercourse. For maximum comfort, stimulating lubricant can be used in combination with your favourite water-based or silicone-based lubricant to create your own hybrid lubricant.

Lubricants with hyaluronic acid and hemp seed oil provide extra hydration. Hyaluronic acid is not actually an acid, it is a mucopolysaccharide, or simply put – a large sugar molecule. It is a natural lubricant for the vagina, skin, mucous membranes and joints and, therefore, rarely causes allergic reactions. The mechanism of action of hyaluronic acid is based on its hygroscopicity – its ability to hold 1,000 times its weight of water. Hemp oil is rich in omega-3 and 6 fatty acids and vitamins A, K, D, E, B, which possess excellent antioxidant, moisturising and wound-healing properties. The oil has a beneficial effect on the local immunity of intimate areas, thus improving the microflora and reducing the risk of inflammation. Recommended in the event of vaginal dryness, as well as for menopausal women.

To avoid dryness-related problems during intercourse, select the most appropriate lubricant for you. Do not be afraid to experiment. May you have many interesting, new sensations and amazing orgasms.

Adam&Eva lubricants with hyaluronic acid for extra hydration

“Adam & Eva Classic” water-based, with hyaluronic acid for extra hydration, fragrance-free, provides a natural lubricating sensation.

“Adam & Eva Natural” water-based, with natural aloe vera juice and hyaluronic acid – protects and gently cares for the sensitive skin of intimate areas.

“Adam & Eva Elite” Unique formula: water and silicone based – for long-lasting lubrication, especially suitable for menopausal women.

“Adam & Eva Sensation+Water-based, with hemp seed oil and red Sichuan pepper extract to enhance sensations during the intercourse. This gel has the invigorating, aphrodisiac aroma of Jenipapo (Genipa americana).