Blog
What you can steer yourself
Practical articles on sleep, movement, nutrition and stress, written by the Synapse team.
Movement
150 minutes of zone 2 cardio per week
Balanced strength training
Agonists and antagonists are muscle groups that work together to make movement in your body possible.
Benefits of physical activity
The benefits of exercise are endless and extend across every aspect of our lives. Whether you start with daily walks,…
Daily movement
Movement is much more than burning calories or strengthening muscles. It has profound effects on nearly every aspect of…
Endurance training
Endurance training — also known as aerobic training or cardio — is an essential part of a healthy lifestyle. This type…
Exercise and mental health
When you exercise, far more is happening in your body than simply burning calories. Physical activity directly…
Exercise and sleep
Exercise and sport are not just good for your physical health — they also have a significant impact on sleep quality.…
Exercise and the heart
Regular exercise is one of the most effective ways to keep your heart and blood vessels healthy. It acts as a natural…
Exercise diary
An exercise diary can be simple, but it should contain the information you need to reach your goals. Here's a simple…
Exercising safely
Reach your goals without picking up injuries. With a few smart choices, you can train more safely, more efficiently,…
Fasted exercise
Fasted exercise — training on an empty stomach — is becoming increasingly popular as a strategy for improving health…
Moving safely
Safe movement is essential for reaching your fitness goals without placing unnecessary strain on your body or risking…
Sedentary behavior
Sitting is the new smoking. We sit more than ever: at a desk, in the car, on the sofa. This has serious consequences…
Strength training
Strength training is an essential component of a healthy, active life. Whether you're young or old, strength training…
Walking after a meal
Walking after eating
Walking after eating is a simple but effective way to improve your health. This daily habit can have a significant…
Walking on an empty stomach
Yoga
Yoga is a holistic practice that connects body, mind, and breath. The word "yoga" comes from Sanskrit and means…
Nutrition
Anemia
Anaemia is a condition in which the body doesn't have enough healthy red blood cells to carry sufficient oxygen to the…
Antioxidants
Antioxidants are molecules that play a crucial role in protecting your body from damage caused by free radicals. Free…
Blood test results explained
Your blood test results are in. What you get is a table of abbreviations, numbers and the odd asterisk. With a few…
Carbohydrates
Carbohydrates are an essential part of our diet and play a crucial role in providing energy for daily life. Whether…
Eat more whole grains!
Wholegrain products contain the entire grain kernel: bran, germ, and endosperm. As a result, they provide more…
Fewer refined grains
Refined grains — white bread, white pasta, white rice, biscuits, and pastries — have had the bran and germ of the grain…
Healthy snacks
Healthy snacks fill the gap between main meals without sending your blood sugar on a rollercoaster. They provide…
Herbs and spices
Herbs and spices are often mentioned in the same breath, but they're not quite the same thing. Herbs are the leaves of…
Hydration
Water is the source of life and plays an essential role in our wellbeing and health. More than half of our body is…
Inflammation and nutrition
Inflammation is the body's natural response to injury, infection, or irritation. While acute inflammation is essential…
Low ferritin, normal haemoglobin
Your iron store runs down long before you become anaemic. That is why your ferritin can be low while your haemoglobin…
Making healthy eating accessible
Eating well is essential for good health, but it can be hard to make healthy choices — especially when life is busy or…
MCV, MCH and MCHC
Your full blood count has three lines that often raise questions: MCV, MCH and MCHC. They describe your red blood…
Meat
Meat is the muscle tissue of animals and is a good source of protein, minerals, and vitamins — but it can also be high…
Nutrition and mental health
The Mediterranean diet — rich in vegetables, fruit, wholegrains, legumes, nuts, seeds, and healthy fats such as olive…
Nutrition tips for better sleep
A good night's sleep is essential for your overall health and wellbeing. While many factors can influence your sleep,…
Omega fatty acids
Omega fatty acids — also known as polyunsaturated fats — are essential nutrients that play an important role in many…
Omega-3 fatty acids
Omega-3 fatty acids are essential fats that play a crucial role in our health. These polyunsaturated fatty acids are…
Reading food labels
Food labels tell you what's really in your food. Reading them well helps you make healthier choices and see through…
The Mediterranean diet
The Mediterranean diet is well known for its health benefits and wonderful flavours. Rooted in the eating traditions of…
Viewing your lab results online in Belgium
Your blood has been taken and you'd like to see the results yourself. In Belgium you can, online, in a few places. In…
Food
Cooking at home
Cooking at home means you're in control. You choose the ingredients, the portions, and how things are prepared. The…
Making your own fruit compote
Fruit compote is simply pureed fruit simmered briefly with a splash of water. You choose the flavour, the texture, and…
Meal prepping
Meal prepping means preparing multiple meals in one go and storing them for later. That way, you always have a quick,…
Meal timing
It's not just what you eat that matters — it's also when you eat. Sticking to regular meal times helps keep your energy…
Natural, unprocessed food
In an era where food is abundant and endlessly convenient, making conscious choices about what we eat matters more than…
Ultra-processed food
Ultra-processed foods (UPF) are factory-made products that contain high amounts of added sugar, salt, fats, colourings,…
Sugar
Insulin resistance
Insulin resistance is a growing problem affecting many people without them even knowing it. It's a condition that often…
Smarter ways to eat rice
Rice is one of the world's most popular foods, but it's high in carbohydrates and can cause blood sugar to rise…
The devastating impact of soft drinks on your health
Soft drinks are beverages typically sweetened with sugar or artificial sweeteners, and may be carbonated or still.…
The sugar crash
We've all been there: that sudden mid-afternoon energy slump, often followed by fatigue, hunger, and sometimes even a…
Type 3 diabetes
"Type 3 diabetes" is a term gaining traction in the medical world, particularly in relation to neurodegenerative…
Fats
Choosing quality fats
Fats play a crucial role in our diet and health. Although they often have a bad reputation, not all fats are the same.…
Fats
Fat has developed a bad reputation over the years, but in reality it is indispensable for a healthy body. It's not only…
Unsaturated fats
Unsaturated fats are fats that are typically liquid at room temperature. They are considered "healthy" fats because of…
Weight
Eating less sugar: why and how
Sugar is everywhere. From soft drinks to bread, from breakfast cereals to sauces — it's one of the most common…
Eating less: how and why
We live in a world where food is available everywhere, all the time — which makes it easy to eat too much. Excessive…
Feeling full faster
Want to feel full faster without strict dieting? Focus on the three natural satiety moments your body uses. Small…
Feeling satisfied
Feeling properly full after a meal is essential for managing your weight and avoiding overeating. When you stay…
Intermittent fasting
Intermittent fasting (IF) is an eating pattern that alternates periods of fasting with periods of eating. This approach…
Negative calorie balance
A negative calorie balance — also known as a calorie deficit — occurs when you burn more energy than you take in…
Sleep
Avoid long afternoon naps
Ideal sleep environment
Good sleep is essential for your health and wellbeing. The environment you sleep in plays a major role in sleep…
Light and sleep
Our bodies are strongly influenced by light. Melatonin — the hormone responsible for regulating our sleep-wake cycle —…
Limiting screen time
Screens are everywhere. We look at phones, laptops, and televisions all day long. That is convenient, but too much…
Night shifts
Sleep aids
Good sleep is essential for your overall health and wellbeing. While a healthy lifestyle and good sleep hygiene form…
Sleep and late-night eating
A large meal close to bedtime can make your sleep shallower and more restless. Here is why.
Sleep ritual
A good night's sleep does not start when you get into bed — it starts much earlier. Having a consistent sleep ritual…
Snoring
Temperature and sleep
The temperature of your environment and your body temperature both play a crucial role in sleep quality. Understanding…
The circadian rhythm
The circadian rhythm — our internal biological clock — is essential for good sleep and overall health. It is governed…
The power of morning sunlight
Your alarm goes off, you open your eyes, and you reach for your phone. Sound familiar? There is something far better…
Stress
An overview of psychotherapy treatments
Psychotherapy is a powerful tool for addressing mental and emotional challenges. Whether you're dealing with stress,…
Learning to identify stress triggers
Stress is an unavoidable part of life. While a certain amount of stress can motivate us and help us get things done,…
Metabolism and stress
Cortisol, known as the "stress hormone," plays an important role in the body. It helps us cope with stress and supports…
Reducing overstimulation
In our fast-paced modern world, we are constantly exposed to an overwhelming stream of stimuli. Whether it's noise,…
The stress response system
Stress is an unavoidable part of life, but how our bodies respond to it can have significant consequences for our…
Relaxation
Active relaxation techniques
Given the high stress levels in our society and constant overstimulation, most of us benefit not only from relaxing…
Body-mind techniques
In our hectic world, finding balance between body and mind is more important than ever. Body-mind techniques are…
Breathing exercises
Breathing is something we do automatically, but did you know that conscious breathing exercises can be one of the most…
Mindfulness
Mindfulness is a powerful technique that can help you live more in the present moment, reduce stress, and improve your…
Relaxation
Daily relaxation is essential for managing stress and promoting overall wellbeing. By regularly taking time to unwind,…
Relaxation exercises for better sleep
A good night's sleep is essential for your health and wellbeing. If you struggle to fall asleep or stay asleep,…
Anxiety
Exercise and anxiety
Exercise offers numerous benefits for mental health. Here are some of the ways it helps reduce anxiety:
Panic attacks
Panic attacks are intense episodes of sudden fear and discomfort, often accompanied by physical symptoms such as heart…
Unhealthy habits and anxiety
Anxiety is a natural response to stress that keeps us alert and helps us react appropriately in threatening situations.…
Habits
Alcohol diary
Keeping an alcohol diary is an effective way to gain insight into your drinking habits and the triggers that lead you…
Behavior change action plan
Changing your behaviour and building new habits can be challenging, but with a structured step-by-step plan it becomes…
Emotional eating
Nutrition plays a crucial role in our physical wellbeing, but it also has a profound influence on our emotions and…
Food diary
Keeping a food diary is a powerful tool for better understanding your eating habits and making healthier choices. It…
Habits
Habits form the core of our daily lives and have an enormous influence on our health and wellbeing. We're often unaware…
Habits and sleep
A good night's sleep is crucial for your health and wellbeing. Unfortunately, certain habits can seriously disrupt your…
Journaling and stress
When you're stressed, emotions can pile up and feel overwhelming. Writing your feelings and thoughts in a journal…
Nutrition diary template
A nutrition diary is a powerful tool for gaining insight into your eating habits. By tracking what you eat, when you…
SMART goals
Setting goals is an essential part of personal and professional growth. But not all goals are equal; some are too…
Stages of behavior change
Behaviour change is not a straight line, it's a cycle.
Stress diary template
A stress diary is a powerful tool for gaining insight into your stress triggers and how you respond to them. By…
Addiction
Caffeine
Everyone knows that energized feeling after a cup of coffee or tea. But have you ever wondered why caffeine makes you…
Drug use
Drug use is a global issue that can have serious consequences for the health and wellbeing of individuals and those…
Excessive medication use
In modern healthcare, medication is an essential tool. While medicines are often necessary and effective, overuse can…
Quitting smoking
Smoking is one of the world's biggest preventable health risks. Quitting can significantly improve your life and reduce…
Heart
Biological age calculators
Your date of birth tells you how long you've been alive. Your biological age tries to capture something else: how old…
Blood fats and dietary fats
Fats play a crucial role in our health, but there is often confusion about the difference between the fats we eat and…
High ApoB
ApoB counts how many cholesterol particles are travelling through your blood vessels. A high value means heavy traffic:…
Nutrition and blood pressure
Nutrition plays a crucial role in our metabolism and overall health, including blood pressure. A balanced diet can have…
Nutrition and the heart
Your heart is your body's engine, and what you eat is the fuel that keeps it running well. A balanced diet plays a…
Hormones
Cortisol and insulin resistance
Cortisol is produced by the adrenal glands and is released in response to stress — whether that's physical stress, such…
Hunger hormones
Two hormones play a crucial role in regulating hunger and satiety: ghrelin and leptin. These hormones work together to…
Nutrition and the thyroid
Thyroid health is closely connected to what you eat. The right nutrients can support the production and function of…
Thyroid and stress
Cortisol, known as the "stress hormone," plays a crucial role in how our bodies respond to stress. It is a hormone…
Thyroid hormones
The thyroid is a butterfly-shaped gland located at the front of your neck, just below the Adam's apple. Small as it is,…
Nervous system
Depression
Depression, also known as depressive disorder, is a mood disorder characterised by a persistent feeling of sadness,…
Epigenetic noise
Epigenetic noise refers to random changes in the epigenetic markers of our DNA that occur as we age. These markers…
Self-care for depression
Depression can have an enormous impact on your life, but there are ways to regain a sense of control. Self-care plays a…
Social life
The importance of social connection and how to strengthen it
Social connection is just as important to our health as eating well and exercising regularly. Feeling connected to…
The power of nature
In our busy modern lives dominated by technology and constant stimulation, it's easy to lose touch with nature. Yet…
Volunteering: the benefits of helping others
Volunteering is much more than helping others — it's a way to make a positive impact on your community, learn new…