nikaLIVE: Holistic approach to building internal balance MD. Nina Nicheska & Orina Krajewska

Orina Krajewska talks to the founder of the nikalab brand - doctor Nina Nicheska - about a holistic approach to building internal balance. The interlocutors met to develop the topic of depression prevention and publicize the essence of the upcoming Congress of Integral Medicine, taking place on March 11, 2023 in Warsaw. The recording of the conversation can be viewed at this link .

If you don't mind, Nina, I'll give you an introduction to what we're going to talk about today. And we have two excuses to meet. The first is to talk about holistic, comprehensive mental health support, especially considering depression

and depressive states. World Anti-Depression Day is approaching and Nina and I wanted to get away from this topic a bit and break it down into its prime factors - especially taking into account diet and appropriate supplementation, because that's what Nina does and you have extraordinary knowledge on the subject. And the second issue I would like to talk about is the Congress of Integral Medicine, which will be held on March 11 in Warsaw. I would like to talk about what will appear on the Niklab arm. Nina, you are a doctor by profession and you have worked for a long time in the Ministry of Health of North Macedonia. Then you worked for pharmaceutical companies, but this ultimately led you to found a brand of nikalab supplements, based on your holistic approach to building health. It always makes me very happy and fascinated, it opens my heart and gives me hope for the future, that I can talk to doctors who have a broad spectrum of perspective on health.

Thank you very much for your introduction. I'm also very happy, because we haven't known each other for long, but there is this "matching" where we have a similar view on health. I have read your two books and I recommend them to everyone with all my heart. What is written there is very close to my approach and everything is just right.

Have you read it in Polish?

In Polish. I have a problem with endings, but reading is easy for me.

Thank you! I'm glad and I also have the feeling that it "clicked" quickly when we started talking. I will also add, so that you are clear, that the congress that will take place on March 11, which we are organizing together with the Małgosia Braunek "Bądź" foundation and the Legia foundation, at the Legia stadium in Warsaw, will be a full-day event, lectures and workshops. It will focus on building mental health and internal balance. It seems to me that this is such a burning topic now, so important in view of the crises we are currently facing in the world - and closer in the world, beyond our eastern border, on the border, but also further in the world. I have the impression that we have been going through a demanding and crisis period for several years, so I think that talking about the prevention of depression or talking about the prevention of low mood and depressive states is actually required now. Especially since a lot of research now confirms the influence of the mind on the body, which translates into the condition of the entire body. Coming to the congress later, I have a question for you, from a medical point of view - what exactly is depression? And how does it differ from depression? How do you see this growing wave of disorders related to depression and low mood now?

Thank you for raising this topic and talking about it so openly, because it is a topic that the World Health Organization touched upon a decade ago and identified depression as No. 4 on the list of the most dangerous diseases in the world. Now we have data that says that 10% of the population suffers from depression and today it is already in second place on the list, right after heart disease. There are also estimates and forecasts that by 2030, depression will become the most dangerous disease that threatens human life, the most common disease that people will suffer from. Here, too, there is data showing that 1 in 6 adults will suffer from depression at some point in their lives. Anyone can suffer from depression, there is no rule that someone is more likely to suffer from depression. I often hear that people living in sunny countries have more energy and a more positive mood, and it's true! But that doesn't mean that people don't suffer from depression there! If we look at the data for 2019, the first place in the nations suffering from depression is Portugal - a sunny country, but yet ranks highest in the number of cases of this disease.

This may also be related to openness to seeking help. Which immediately builds statistics. Because even thinking about Poland, I think that we have a huge underestimation here due to the fact that this psychological help, first aid in the treatment of depression, may be associated with shame, stigmatization, a taboo topic. And secondly, also with the lack of availability of help that is free and widely available. It is also a matter of lack of education.

I deliberately emphasized that it is not the case that high incidence of the disease occurs only in countries without sun, because, firstly, these are genetic conditions, and secondly, there are all these unfavorable external factors - all of which influence the appearance of depression. Some people may not be genetically affected at all, but they are constantly under stress - either at work or at home - these are the factors that cause depressive disorders.

And what are these factors? Could you please replace them?

I will mention here the psychosocial and biological aspects. In the first aspect, we have stress, medications, comorbidities, lack of physical activity, a death in the family, alcohol or drug abuse, there are many factors that can dominate over the genetic condition. Coming back to the difference between depression and depressive states - it is very large. Although they contain similar symptoms, depressive states are described as recurrent, short-term mood declines. They occur on a regular basis, appearing at least once a month. Of course, there is no universal definition, each depression may have a different course. The basic difference between depression and depression is the severity of symptoms and their duration. Symptoms may be similar, but it all depends on the severity and duration of occurrence. Depression is a chronic disease and depressive states are episodes. Most of these episodes last from two to four days, rarely longer, up to fourteen days. Above this time we already talk about depression. Depressive states are characterized by relapses, so it is important for both the sick person to be attentive to it, but also for loved ones to be vigilant and for the family to be vigilant. The first symptoms include loss of interest in oneself, loss of joy in life, and the patient's daily functioning is limited only to meeting basic, physiological needs. Sometimes even sleep, which is a basic physiological need, is severely disturbed. Therefore, even the easiest activities during the day are difficult for this person.

This means that the entire circadian rhythm is disturbed. Actually, all of these functions that make up the spectrum of proper functioning during the day are disturbed. This makes sense to me - when one element is out of balance, it drags down all the others. If we have disturbed sleep, then we have disturbed appetite and we do not feel like eating breakfast. I'm just giving an example because it leads to our entire system starting to fail.

You put it right, I always say that the human body is the most complicated. It is based on simple principles, but is very complicated. If the happiness hormone - serotonin - is disturbed and comes from tryptophan, which is a precursor of melatonin, which in turn determines our sleep, it is a circle where everything influences each other. Therefore, before we recognize depression, we often struggle with it without even knowing about it. People go to work, everything seems to be working fine, but every day is a struggle. When they come back home, everything starts to hurt, they are tired, they have sleep disorders, and very often such people cope worse at work, their decision-making ability decreases, and their effectiveness is also much lower. That's why it's important for us to be vigilant, but we don't always realize it.

Yes, I have the impression that we can adapt to certain states, demand a lot from ourselves, and day after day flies by without us noticing that we are at a loss, or that we are already borrowing energy, or that we simply do something without smiling for another day. The question that immediately comes to mind is when is the moment that should be alarming for us? Because there are external and internal conditions, but life is so changeable

and diverse, that we cannot avoid the fact that things will get worse for a while. Sometimes it's better, sometimes it's worse.

And this is normal.

Exactly. And this is also part of the internal work on yourself, to accept it, to give yourself permission to accept that sometimes I don't have the energy, that sometimes it is worse. That sometimes I try to do something, that there is too much of something and that is okay. So as not to torture ourselves with the fact that at a given moment we are not giving 300 percent every day. For me, there is a lot of work to be done to expand this field of acceptance that I am in different moments, that life is different. And when is the right time to take a step? And when is it just a moment to accept it and say "okay, this is how it is now, because there are a lot of these conditions that I need to get used to"?

It is important not to underestimate the problem. Even if a person is unable to locate a given problem on his own, I appeal to people close to me to be vigilant. I want to emphasize this support from a loved one, because mistakes are often made and we say to the sick person "it will be fine! Get a grip! "You have everything, think positive," but it doesn't work because all biochemical processes are stopped in that person's brain. That's why I'm appealing for support in the form of being here and now. Listening to people so that they feel that they have someone who supports them. This is the first step. The second step, when this condition lasts longer than two weeks, is the support selected individually. It all depends on the general condition of the patient, general health, the symptoms and how severe they are, but also the patient's personality and family situation. It's a very interdisciplinary way of looking at the person. The first thing you should do is contact a specialist. A general practitioner can also be there, he knows what to do and how to diagnose and help, he can refer the patient to a specialist or write a prescription for antidepressants himself, if necessary. Treatment can be performed on an outpatient or inpatient basis. Sometimes patients require hospitalization. Treatment is divided into two types: pharmacological and non-pharmacological. I must emphasize here, because I worked for a pharmaceutical company for 10 years - you should not be afraid of depression medications. They don't have the same side effects now as they used to. They can really help. You also have to be careful because patients are often impatient and expect the drugs to start working immediately. Due to the disruption of the action of neurotransmitters, sometimes the doctor needs time to select the appropriate therapy, and the first effects can be felt after a few weeks. Sometimes it is a trial and error method, because with some drugs we increase the level of serotonin, but we do not increase dopamine, which is also a neurotransmitter that we can call the hormone of motivation and willingness. Coming back to non-pharmacological therapy: psychotherapy, yes, but also psychoeducation. People suffering from depression experience recurrences of these episodes in 30% of cases, so if the patient already has this knowledge and can sense when a relapse occurs, he or she knows how to act. In this non-pharmacological form of therapy, I would point to activities that are prevention in themselves. A person who has experienced depression takes advantage of these preventive measures and has support from loved ones who know these ways of reacting.

I think it just clicks together. It is impossible to separate prevention from treatment support. From the experience gained in the foundation, I can say that the genesis of its establishment was support in oncological treatment, comprehensive, holistic and integral support. Later, we started to expand our activities to chronic diseases, because it turned out that many ways of support, such pillars of a healthy lifestyle, various tools and methods that build us up, support the body's endurance and resistance, are very universal for many different chronic diseases. This evolution came very naturally: we need to focus on prevention, because eventually we will start chasing diseases. Prevention must be a huge part of health education. Then it turned out that the same natural methods of supporting the body, understanding health broadly, are the same at the level of prevention and during treatment. They may be adjusted differently during the healing process and differently when we are trying to stay healthy, but for me it is inseparable. This journey towards this balance is still ongoing, it is like balancing on a raft, it is not like health is given to us once and for all. The same is true at the level of mental and emotional health. For a long time, there was an illusion in society that we were supposedly healthy and that it was enough to get tested once in a while and that's all. Without the consequences of what we do every day.

Exactly, I told you in the podcast that, as a doctor, I don't like the phrase "preventive examinations" at all. For me, tests are very important, I am a fan of doing them once a year, sometimes even - in case of illnesses - once every 6 months, but it is only a way to check the state of my health. It can't be that you do nothing all year and then get tested. Regardless of whether it is a mental or physical illness, you have to do something every day so that everything will be fine later in this element of checking. In your post with ELLE, you wrote down all the places and phone numbers where you can get free advice. On a positive note, depression is a disease that can be treated and cured. Depression too, so you don't have to be afraid of psychiatry and therapy.

When we talk about prevention, which I want to ask you about in detail, I break it down into prime factors, with particular emphasis on diet, because it is very interesting how diet determines our internal well-being. For me, prevention, especially in terms of the internal and emotional state, begins to be a way of mindfulness towards oneself, expanding self-awareness and, as a result, deepening knowledge about oneself. So that it doesn't sound like such a hard everyday duty, so that it doesn't look like walking on thin ice. For me, this path is related to the development of health prevention

and experiencing it, becomes a philosophy of life that leads to self-knowledge, to knowing one's weaker points and ways to take care of them. I know what will help me.

Yes, this awareness is very important. It seems difficult, but certain activities become a habit, for example: brushing your teeth. You don't stand in the morning and think about it, you don't forget to brush your teeth in the morning.

And you know the benefits of it. When I do yoga in the morning or eat something delicious and nutritious, I start the day well, I know that I am five points ahead. Sometimes I also start from a lower level and I know that I have to do ten things to get to the norm, but I draw from each of these tools because when I experience them, I immediately feel that they serve me.

I'm at this stage too. I keep an eye on myself and I feel it has an effect. Such a simple example: morning yoga practice. I did not feel like it! But I always say that the hardest part is leaving the house. When it was all over, I said "wow!" and I was proud of myself for doing it. If you leave home, half the work is already done. Coming back to prevention, depression and depressive states are interesting because we often think about them only in the context of the head and brain. And it is a disease of the entire body because it causes multi-organ dysfunctions. Earlier, I mentioned serotonin, which is perceived as a happiness hormone, which indicates that it is only related to the brain. But it is not a hormone related only to the brain, serotonin has huge connections with maintaining proper intestinal peristalsis, digestion and heart function. This shows that depression does not just cause low mood. People struggling with depression feel pain, suffer from reduced appetite, and have digestion problems. It's all interconnected, which is why prevention is so important. It's not like we only have to focus on the head, we have to look at health broadly. Preventive actions also provide support for people who have already suffered from depression. You mentioned diet, but I would add a few more things: sleep, exercise, finding time for yourself during the day - 15 minutes not to talk to anyone, putting the phone aside.

And how are you doing with it?

I don't have a problem with that because I get up earlier than everyone else. My biggest struggle is sleep. I don't sleep much, and the older I get, the more sleep I need. Recently I was very happy because I found Bowen therapy and after three visits I was sleeping like a baby. Everyone must find their own non-invasive methods of therapy that support conventional medicine. I also struggle with sleep, but I'm on the right track! Another thing is relationships. Depression has always been with us, it is not a new disease. But I have the feeling that the coronavirus has contributed greatly to the appearance of low mood and anxiety, and during the long period of "lockdown" our relationships with others have begun to suffer. We have cut ourselves off from other people a bit.

The last element I wanted to talk about is stress management, which for me ranks first on the list of causes of depression. Stress, which - I don't want to say that it did not exist in the times of our grandparents - is now very present. Every day we want to do something more, like some kind of machinery, we don't sleep much, we set the bar higher and higher, we rush. In my opinion, this is the most important factor causing all these states, whether anxiety or depression. Coming back to the diet, let me say a few words about it. I wanted to say here that diet is very important and you know that I promote it regardless of my supplement company, for me supplements are always a supplement to the diet. At nikalab, we deliberately select ingredients that only supplement the deficiencies in the diet, based on research showing that the diet is not sufficient to provide the full amount of nutrients. These are several related ingredients, also in mood support, which I will talk about later today. Many studies show that diet is important not only in the occurrence of various physical diseases, but also mental ones. A tailored diet can be an effective prevention of depression, but also support its treatment. Scientists claim that such a typical Western, let's put it: "pro-inflammatory" diet, which is characterized by a high degree of processing, lots of red meat, refined grains, lots of sweets, high-fat products, and low consumption of fruits and vegetables increases the risk of depression.

Is there anywhere to read about this diet? Would you name her something?

I call it the Western or pro-inflammatory diet because it contains all these highly processed things and simple sugars. We write a lot on this topic on NikaMag, but if anyone has any questions, please write to our Instagram and we will be happy to advise you where you can read more about it. I hope that recommending appropriate food will become a permanent part of medical practice.

Especially since conscious breathing has become a permanent pillar of a healthy lifestyle. There is a lot of talk about it now and about contact with nature, which has been greatly disrupted during the pandemic.

Yes, for me it falls under the banner of “stress management.” These are techniques and methods that it's good that you emphasize.

Stress management is also very general, right? As you mentioned, you used Bowen or another method that allows you to influence one of the aspects that you feel is the weaker link in you. Or going for a simple walk can be both exercise and time spent in contact with nature.

Walking is great therapy!

Exactly. I must also mention a digression - at our congress on March 11, which we will talk about later, Sue Stuart Smith, who is a wonderful psychiatrist, will be with us - present online, from the United States, and published the book "The Blooming Mind", which I highly recommend! This is a truly wonderful book that breaks down the impact of contact with nature on human health, especially mental health. It is interesting that it is now called the "pillar of health", and yet it is something so logical that we are part of nature, and over the years we have cut ourselves off from it, we have started to think of ourselves as some separate entity that needs to meet again with nature. And this also applies to diet, we have to go back to the source. This is what James Nestor said about breathing. Something that really stuck with me: "we have to relearn the things that are most natural to us" because we have become so far apart. We must learn to breathe properly again, eat well, naturally and healthily. Our bodies have become accustomed to craving foods that are not good for us in the long run.

I am also against excessive fixations. Yes, I am obsessed with good quality supplements, but we cannot go to extremes when it comes to food. If your diet is good every day, going beyond it sometimes is also good for us.

Of course, you can't be an ultra! You also have to live! Again, I will refer to a doctor I once talked to, the wonderful Professor Li Jie of Traditional Chinese Medicine, who was a bit concerned about not burdening yourself with all this. We talk about what we should strive for, what balance we should strive for, what to pay attention to, and the deficiencies of which can lead us to low mood or depression, or overall health disorders. But getting stuck in such a treadmill of compulsion that "without it, it's a tragedy" is again adding stress and remorse to yourself, which is an additional burden and is not good for your health in the long run. So this balance must be maintained.

But you know how it is: we think about what is forbidden all the time and we want it, so there must be moderation. But if we try to consciously live every day and eat in a balanced way, if sometimes we allow ourselves something outside the diet, that's also OK. Coming back to a good diet: studies show that low intake of vitamin B12, Omega-3 acids, folic acid and magnesium can cause depression. There are data and studies showing that vegans have a greater predisposition to depression, up to 28% of vegans. But so as not to say that I am a meat propagator, there should be this balance. Other research suggests reasons why people who eat meat may also be at greater risk of depression. Meat, milk and eggs are rich in an amino acid called proline, which increases the risk of depression. So here we have a perfect example of why our diet should be balanced. The most important thing is that the diet is varied. In the podcast, we talked about the Mediterranean diet, which is promoted as the healthiest and has the lowest risk of depression. I don't remember the data very well, but according to research, people eating a Mediterranean diet have a 32-36% lower chance of developing depression. These studies were conducted in Japan and Norway. The Mediterranean diet is rich in tryptophan. Thanks to seafood and vegetables, we have large deposits of tryptophan, which is very important for the happiness hormone - serotonin. I don't know if you know that researchers have developed a list called "Antidepressant Food Score" in which 12 ingredients have been selected that support and help with depression.

Can you find it somewhere?

Yes, yes, we will leave the link in the comment. I don't know if I remember all the items on this list, but they definitely included: folic acid, iron, Omega-3 acids, magnesium, potassium, selenium, zinc, antioxidants: vitamin A and C, B vitamins: thiamine (B1 ), B6 ​​and B12. These are ingredients declared to elevate mood and support depression.

Tell me if it's easy to decide: "I feel a little worse, it means I really miss it, it means I'll immediately take supplements" without actually checking whether we really need it - these microelements and vitamins.

I emphasize that everything I mentioned above should be taken with food. This is a list of ingredients that should reach us through our diet, which - I hope - will become a part of routine medical practice. The question is, what products contain all these ingredients? The answer is the Mediterranean diet, there is a lot of good fats, seafood (mussels, oysters), vegetables (cabbage, leafy greens, lettuces, peppers), avoiding processed foods. It is the richest in ingredients contained in Antidepressant Food Score.

What if someone doesn't eat seafood?

The vegetables I mentioned are also rich in these ingredients. I also avoid mussels due to allergies. In the case of tryptophan, if you don't eat meat, it's very easy to get it in bananas, peanuts, pumpkin seeds, linseed, mozzarella cheese, if you like. Natural and tasty antidepressants!

Diet is a very important pillar for me and I quickly feel when I eat properly and how much it affects my well-being. I often have something that makes me very attracted to a certain product. I need nuts, peppers or something my body suddenly calls for. This is also one of the practices, it can be one of the practices when the body itself tells us. The body tells us a lot, but in this rush we...

The body tells us a lot, but we don't listen to it much.

Exactly. Or we even hear it but ignore it.

Until it becomes a bigger problem - that's human nature. I also want to talk about the microbiota. Nowadays, the brain is closely connected with the functioning of the "second brain", i.e. our intestines. There is a lot of talk about microbiota in the context of immunity. The poorer our microbiota (intestinal microorganisms), the greater the risk of developing depression. As I said earlier - serotonin production is closely related to intestinal peristalsis and digestion. Therefore, it is also important to take care of our microbiota, to feed on plant products and fiber, because these are food for the "good" bacteria in our body.

There is also a book written by Margit Kossobucka, called "Man on batteries". This is a very good, very interesting book, not only about the intestinal microbiota, but also about our relationship with the microbiota living throughout our body. Nina, I would like to ask you about deficiencies, because you know about it and after our last conversation, I started to pay attention to it: what do you think about maintaining internal balance and the deficiencies we struggle with? I think there is a bit of a growing myth around this: are you sure? How do we know if we are struggling with a deficiency? How to check? Because you know, looking the other way, about supplements, it is a difficult topic. There are so many of them, it is easy to fall into taking excessive supplements or to give up on this topic completely because it is not completely transparent. I remembered an important element from our last conversation, a tip not to make hasty decisions, not to function in an automated way, because we are crazy, because we want to do this or that... but before each implementation of something new, we check how it affects us, how we operate with it, whether we need it at all and we introduce any changes. Simply: let's implement awareness.

However, I see putting something into my body as something invasive. Dietary supplements, as you well said, are not transparent. I had a problem myself and I'm still very skeptical about them, which is why nikalab was created. At nikalab, we do not have an entire portfolio with 100 products and we will never do such a thing, because we will always focus first on a well-balanced diet and other pillars that make up our health like a puzzle. One of the puzzles is healthy, wise supplementation, but I am a skeptic of taking everything I can get my hands on. Manufacturers offer us so many preparations that it is sometimes difficult to know what goes with what and what to take. And it is very dangerous to take anything on your own, even iron in the case of anemia. This could lead to an even bigger problem. At nikalab, we currently have three products that are currently focused on women (we hope that soon we will focus on the entire family), containing ingredients that support women depending on the stage of life they are in. These are ingredients whose deficiencies are indicated by population studies, even in people eating a well-balanced diet. I won't go into detail about each ingredient, but we're talking about deficiencies discovered in 80-90% of the entire population. Such elements include, for example: Omega-3 acids, folic acid, choline, vitamin D, vitamin B12 - these are the five basic ingredients found in our Database, and in the case of which research has shown that many people are deficient. Obviously, everyone should get tested once a year.

I understand we are talking about morphology?

Not only. We will learn a lot from morphology, but I am also a supporter of expanding research. Checking hormones, vitamins. Sometimes constant fatigue is caused by vitamin B12 deficiency, and a blood count will not immediately show it. I recommend checking your B12 and vitamin D levels once a year, because sometimes even if you take the recommended dose, it may turn out that it is not enough. We differ in our ability to absorb various substances and the diseases we suffer from, so it is worth testing. The Database we offer contains recommended doses of substances, because we believe that exaggeration in any direction is not good. Neither too large doses, which burden the liver, nor too small doses, which do not affect the body, will help us achieve the desired results. Importantly, the forms of these ingredients are unequal. We have various forms of folic acid and unfortunately 90% of its forms available on the market are indigestible for 40-60% of people with a genetic mutation. It should be active folic acid, which can be absorbed by the body regardless of the presence or absence of mutations. And this is a topic for the next live, there are a lot of things we have to watch out for on the supplement market. I have spoken about it many times and will continue to speak out about it because I care about transparency and quality, and that is why nikalab was created. We focus on education, we do not limit ourselves only to supplements, we emphasize these pillars of health, we sell supplements based on research.

At nikalab, we work with an international team of doctors, pharmacologists, dietitians, food technologists and thanks to this, we have an interdisciplinary approach, each of them presents a different perspective on supplements and research.

What stays with me after what you just said is being so vigilant about transparency, not only when it comes to supplements, but in general, in everything we consume. My reflection on consumerism is that we need to learn to read and understand labels, but also know as consumers what we should know. Because often we don't even know what we don't know.

That's why education is essential. Not everyone is a doctor, not everyone studied medicine, and that's okay, I don't know anything about finance either! Everyone is a specialist in their field, but that is why we have to educate, speak loudly, show differences and support it with research so that it is facts, and not just because I think so or we have a good marketing slogan.

This is work on two sides, because on the one hand there is work to be done, reading something, spending a little more time and at the beginning you get a little lost in it. And then you start to develop these routes, develop a habit, and you quickly see what is ok and what is not ok for you. And secondly, here I will refer to the wonderful psychologist Daniel Goleman, who is the creator and propagator of the concept of emotional intelligence. In a conversation with me, he emphasized that we, as a society, should require corporations, companies and producers to be transparent and share information about where a given product comes from, what the source is, how it was transported, what the carbon footprint is, what research have been carried out on this product because, as it turns out, these requirements are very fluid.

The so-called: manufacturer's honesty. I also had a problem with this, which is why when working on nikalab, we focus on education and everything related to transparency. Transparent faces, products, transparent suppliers, not only indicating countries, but also specific companies from which we obtain ingredients, transparent research, transparent production. Our production is carried out to the standard imposed on the production of medicines, rigorous production standards. Step by step, we created a quality product that I can recommend to myself and my loved ones. We were founded on these principles. And so we plan to continue our work.

I'm glad you have such a philosophy and I subscribe to it.

And ecology! Let's not forget! I am glad that the younger generation seems to be more aware of the role of ecology. As you said, we as humans have become very distant from the planet, we feel independent from our planet, and yet our lives are so inextricably linked with it! At nikalab, we care very much about what and how we produce, this also has an important place in our philosophy.

Nina, one last question. A quick sneak peek of the congress, because we will talk about it a lot, but I want to know what we can expect from nikalab at the congress? For those who don't know yet, the congress is organized by our "Bądź" poznań foundation

with the Legia Foundation, at the Legia stadium on March 11 - it will be a whole day of lectures and workshops, which I am stressed about, because we are coming back after a pandemic break and it will take place in a very dynamic form. And we have a very good lineup coming up, including a meeting with you. I want to ask, what can we expect from you?

I am very happy to be invited to the conference, and I would like to thank you and the entire Foundation for finally organizing such an event. After all, this is our first year live, I understand that in previous years the Congress was held online? I am happy because it is a congress that is very close to us, so I recommend and invite everyone who is interested in the topic of integral medicine and searching for proven, scientific ways to live a healthy life. Anyone who is interested in this will be happy to deepen their knowledge of a holistic approach to health and integrative medicine. With nikalab, in addition to expanding the discussion, i.e. the panel on which we will talk, we are also organizing a workshop dedicated to quick ways of constructing a plate that will support the fight against depression and maintaining our mental health in connection with wise supplementation. In the second part, we will offer a relaxing sound ceremony: a concert using Tibetan singing bowls and gongs. As I said, we are constantly looking for non-invasive ways to calm our thoughts, enter a state of deep relaxation, eliminate energy blockages, eliminate fears, fatigue, relieve muscle tension - this ceremony will allow us to experience deep mental relaxation. Therefore, we focused on combining diet, supporting mental health with nutrition, supplementation, and finally, relaxing together with a concert of Tibetan singing bowls. So I'm glad we'll be there! Let us repeat: The Congress takes place on March 11, 2023. 

Tickets are already available, the entire event agenda is available on our Foundation website (https://fundacjabadz.pl/). The substantive partner of the event is the Wojtek Eichelberger IPSI Institute, which I value very much and I am very grateful that we have such exceptional support.