When temperatures drop, your risk of catching a cold increases. But how can you keep from getting sick? Get plenty of exercise, stay warm and eat a balanced diet. In today’s blog post, we will tell you which five vitamins are essential in winter and how you can avoid developing a vitamin deficiency.
Unfortunately, vitamin D deficiency is not so uncommon. Especially in places with long, dark winters. Your body makes vitamin D (cholecalciferol) when your skin is exposed to sunlight. The lack of sunlight in winter often makes it hard for your body to produce enough vitamin D. Why is this fat-soluble vitamin so important for us? It strengthens our immune system and protects us from infections.
Daily requirement in the absence of sunlight: 20 mcg/day
Note: If you already have a deficiency, you won’t be able to correct it by simply eating foods containing vitamin D. In this case, you need to see a doctor. A supplement might also be a good idea. In winter, you should get approx. 5,000 IU (international units) of vitamin D per day.
While Vitamin C (ascorbic acid) can’t protect you from colds, it can shorten the length of time you are sick. If your body is low in vitamin C, it won’t be able to ward off germs as effectively as usual. Therefore, an adequate supply of vitamin C is crucial in winter!
Daily requirement: women 95 mcg/day, men 110 mcg/day
Make sure to eat plenty of the abovementioned foods to avoid developing a vitamin C deficiency.
Folic acid is part of the B vitamin family. It is important for the growth and reproduction of cells and is therefore very important during pregnancy. It also plays an important role in DNA and RNA synthesis. This is why a lack of folic acid can weaken your immune system.
Pregnant women should definitely be taking folic acid, and it’s also a good idea for people suffering from intestinal disorders. Plus, alcoholics are at a much higher risk of becoming deficient in folic acid. In addition to getting help with this addiction, a folic acid supplement could also be a good idea.
Daily requirement: 300 mcg/day, pregnant women 550 mcg/day
Vitamin A (retinol) is a fat-soluble vitamin. Most people know that it is good for your vision, but it’s also important to get plenty of this vitamin in winter. Vitamin A deficiency has been associated witha reduced immune response and an increased risk of infection.
The human body is capable of producing vitamin A itself from beta-carotene (the precursor of the vitamin).
Daily requirement: women 0.8 mg/day, men 1 mg/day
Good to know:
Foods rich in fat-soluble vitamins should always be eaten together with fat (e.g. vegetable oils).
Vitamin E (tocopherol) is also a member of the fat-soluble vitamin family. The vitamin is a potent antioxidant which strengthens the immune system and plays numerous roles in the body. It is said to help with a wide range of diseases (like cancer and arthritis) and the aging process. Your chances of developing a vitamin deficiency are low if you eat a balanced diet.
Daily requirement: women 12 mg/day, men 14 mg/day
If you eat a balanced diet and lead a healthy lifestyle, you can prevent vitamin deficiencies in winter. However, if you are tired or sick a lot, it might be worth talking to a doctor. The doctor will draw a blood sample and then be able to tell you if you have a deficiency and what vitamin or mineral supplements you need to take.
Working out isn’t all about dropping pounds or prepping for your next triathlon. Regular exercise also gives you a healthy, glowing look and an unmistakable va-va-voom that you just can’t get any other way.
Anyone who makes a habit of going to the gym, unfurling a yoga mat or hiking in the woods is privy to a secret known only to the physically active: The rewards of exercise extend far beyond slimming down or adding muscle tone. Dozens of subtle changes visibly revamp the body and the psyche in ways scientists are only beginning to understand.
Maybe your skin looks brighter, your step is springier or you’re more confident at work. Such small victories may go unnoticed by unobservant exercisers, but those on the lookout for these benefits will find them every bit as valid as gains measured by scales and calipers.
Scientists chalk up such fitness boons to a range of powerful physiological and biochemical processes triggered by regular exercise. “Every cell in the human body benefits from physical activity,” says Tim Church, MD, PhD, the director of preventative medicine at Pennington Biomedical Research Center in Baton Rouge, La. And, he says, you feel tangible rewards right away. “Within an hour of exercising, you feel less anxious; that night you sleep better; and for 72 hours afterward your body processes blood sugar more efficiently.”
Need more incentive to lace up your sneakers? Here’s a peek into a few of the ways exercise can make you look and feel fantastic.
Genma Holmes, 43, was horrified when she broke out in adult acne three years ago. “I was 40 and felt like a hot mess because my face was dotted with pimples,” says the working mom from Nashville, Tenn. Then, last year, she started walking two miles a day and working out on an elliptical trainer three times a week. Sure, she expected to shape up, but she was shocked when her acne cleared. “Looking in a full-length mirror and seeing a slimmer me is great, but looking in a compact mirror and not seeing blackheads is even better,” she says.
Holmes’s clearer skin comes as no surprise to Audrey Kunin, MD, a dermatologist in Kansas City, Mo., and author of The DERMAdoctor Skinstruction Manual (Simon & Schuster, 2005). Working up a good sweat is the equivalent of getting a mini-facial, she says. “When the pores dilate, sweat expels trapped dirt and oil. Just be sure to wash your face afterward so the gunk doesn’t get sucked back into the pores.”
Breaking a sweat isn’t the only way exercise benefits the skin — it also reduces bodywide inflammation, helps regulate skin-significant hormones and prevents free-radical damage. When you exercise, the tiny arteries in your skin open up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants. These nutrients also rev up the skin’s collagen production, thwarting wrinkles. “As we age, fibroblasts [the collagen-producing cells in the skin] get lazier and fewer in number,” Kunin says. “But the nutrients delivered to the skin during exercise help fibroblasts work more efficiently, so your skin looks younger.”
For more ways exercise improves your skin, read “Exercise Makes Skin Healthier“.
Confident people radiate a certain physical appeal and charisma. A recent British study found that people who began a regular exercise program at their local gym felt better about their self-worth, their physical condition and their overall health compared with their peers who stayed home. The best part was that their self-worth crept up right away — even before they saw a significant change in their bodies.
“You don’t need to improve your fitness level to improve your self-perception of how fit you are,” says Adrian Taylor, PhD, an exercise researcher at the University of Exeter in England and the study’s lead investigator. And from there it’s only a short leap to enjoying healthier self-esteem, he adds. “Our self-worth is directly tied to our energy levels, our feelings of competence and our perceived attractiveness.” And nothing is more gorgeous than the self-assurance that comes from feeling good in your own skin.
Annie Appleby, 45, a yoga instructor and founder of YogaForce LLC in San Francisco, took up yoga as a means to relieve stress. But it wasn’t until she had a checkup a few years later that she saw the full effects of her practice. When the doctor measured her height, they both noticed she’d grown an inch and a half. “I couldn’t believe it,” she says. “I’d always wanted to be taller; now I fit into my clothes better and feel more spacious in my body.”
No one has studied precisely why exercise makes you taller, but activities that stretch and strengthen muscles at the same time, like yoga or Pilates, can correct bad posture and therefore add height, says Dan Bradley, MD, an orthopedic surgeon at the Texas Back Institute in Denton, Texas. Hunching makes some muscle groups contract and others lengthen, he explains, which subtracts height. “If you actively work to bring muscles back into balance, your back will lengthen, your posture will improve and you can grow taller.”
People with swayed backs benefit most from core strengthening exercises, such as planks, farmer’s walks and bird dogs. For hunched shoulders, working on strengthening the upper back using resistance with bands, machines or free weights can help restore lost height. And, of course, exercise that improves posture tends to also make you look thinner, fitter and more confident.
Anxiety, fearfulness and uncertainty all drain your vitality and dampen your mood, which in turn tends to show on your face and in the way you carry yourself. Roughly 40 million Americans over 18 suffer from anxiety disorders, according to the National Institutes of Mental Health — that’s nearly 20 percent of all adults — and for many of them, that anxiety strips both the smile from their face and the spring from their step. Exercise has been shown to alleviate most mild to moderate cases of anxiety, and can very quickly improve mood.
Jack Raglin, PhD, a sport psychologist at Indiana University in Bloomington, Ind., is only half-joking when he says, “Exercise is like taking a tranquilizer, but better because you get the side effect of improved health and fitness.” Studies out of Raglin’s lab suggest that as little as 15 minutes of exercise bestows a calm that can last for hours. As for what kind of exercise elicits the biggest response, he recommends either heart-thumping aerobic exercise, like running, cycling or swimming, or a mixture of aerobic and anaerobic exercise, such as weight training.
In one study, Raglin and his team recruited 16 athletes, tested their anxiety levels, then put them through 30 minutes of resistance training and another 30 minutes of cycling. Afterward, they rechecked the students’ stress levels and found that they had plummeted within 10 minutes of wrapping up the workout and continued to decline for the next hour.
For Dorothy Foltz-Gray, 61, a writer in Knoxville, Tenn., going for a bike ride at the end of a hectic workday delivers even faster results. “I can leave my desk anxious from a day of work, grab my bike and in a few minutes have a smile on my face as I glide along a bike path,” she says. “Suddenly I’m 12 years old again, grinning at all the other bikers who grin back because they are feeling the same burst of freedom.”
Plagued by dark circles? You’re not alone. As many as 60 million Americans wrestle with insomnia, according to a recent Harvard Medical School report. A slew of studies show exercise can elicit longer, more restful sleep. Why? Well, an intense workout may leave you more hungry for shuteye recovery time, but there’s more to it than that. Shawn Talbott, PhD, nutritional biochemist and author of The Metabolic Method (Current Book, 2008), explains that exercise sharpens the body’s sensitivity to the stress hormone cortisol, which can enhance sleep. Sleeping better leaves you looking fresh and healthy.
Here’s how it works: When your boss yells at you, the body spews cortisol to help muscles either duke it out or run like the wind. But, instead, if you sit and seethe at your desk, the cortisol stays in the bloodstream, like a racecar circling the track in a speedway. If the stress is chronic, the presence of cortisol 24/7 blunts the body’s cellular receptors, muting the hormone’s arousal call. That lack of sensitivity causes the adrenal glands to make more, just to get the body’s attention. “It’s like your body turns the volume up full-blast to get the message across,” says Talbott.
As a result, the body’s natural cortisol rhythms (high in the morning, low in the evening) “flatten out,” he explains, which can leave you mentally wound up at night — and carrying excess baggage under your eyes the next day.
Exercise is essentially a release valve for cortisol, helping you sleep more soundly and greet the day looking more refreshed.
Remember the time when entire afternoons were spent by our grandmothers peeling pomegranates and educating you about its various health benefits? Well, get ready to be nostalgic, because we are going to give you great tips on how to use pomegranates every day for beautiful skin.
There are so many different ways to use pomegranate for skin in your daily routine. And you’re in luck today, because we intend to divulge plenty of secrets as well as great recipes for a pomegranate face mask!
If you are tired of continuous and painful breakouts, then pomegranate juice for skin is the answer to your prayers. This heavenly juice is not only good for you if you consume it, but it also has healing and oil controlling properties.
Steps To Use:
You’ve always wondered how those beautiful women on screen get such naturally flawless skin in their Instagram photos as well. Been there, done that. Here are a few tricks.
i) Pomegranate Seed Oil To Heal Dry & Cracked Skin:
To heal dry and cracked skin, use a few drops of pomegranate seed oil every day as a moisturiser. You will never need to buy any other moisturiser except this, ever again!
ii) Pomegranate Seed Oil To Reduce Inflammation:
Rub in a couple of drops of Pomegranate seed oil on the affected area. It will not only provide a soothing effect to your skin but also heal it faster.
iii) Pomegranate Seed Oil To Get Rid Of Scars On Skin:
We’ve all faced oil burns and unnecessary cuts in our life, which leave nasty scars on the skin. Fret not, this wonderful oil helps heal these scars and leaves your skin feeling supple as well.
Our pomegranate for skin whitening face mask will give your skin a breath of freshness! These face packs will help you get the radiance you’ve always dreamed of.
Also, check out 8 amazing besan face pack recipes to get clear glowing skin here.
If the sun left you a little darker than expected, all you’ll need is
This face mask to control your acne breakouts needs
Find more useful daily skin care tips here.
source : NATURAL BEAUTY TIPS
It turns out there’s quite a bit of research and science behind the concept of beauty rest. Sleep is when some of the most important internal — and epidermal — recovery takes place!
While you shouldn’t fully abandon your daytime skin care routine in favor of getting more Zzz’s, there are some easy ways to amp your skin-sleep relationship for morning results.
You can almost immediately tell that getting a poor night of sleep doesn’t do woke-up-like-this wonders for your face. Research even says that one night of poor sleep can cause:
A 2017 study found that two days of sleep restriction negatively affected participant’s perceived attractiveness, health, sleepiness, and trustworthiness.
So, what seems like an overnight issue could transform into something more permanent.
First and foremost, you should understand that sleep is the time when your body repairs itself. This is true for your epidermis as much as it is for your brain or your muscles. During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.
Think about it: Your face against rough, drying cotton for one-third of its existence and being exposed to the sun for two unprotected hours could do a number on the appearance and health of your skin. Here’s what you can do to help give your skin a rest.
The best place to start for your skin — and for your overall health — is to get the recommended amount of rest each night.
The results of poor sleep for your skin are numerous and significant, including:
Sometimes you might have an off day but you should average seven to nine hours of sleep. If you’re wondering how to reset your internal clock and catch up on rest, try sleeping in on the weekends by following our three-day fix guide.
You can also track your sleep with a wearable fitness tracker.
We’ve established how sleeping is a surefire way to help your skin repair itself: blood flow increases, collagen is rebuilt, and the muscles in your face relax after a long day.
But going to sleep with a dirty face can also harm the appearance of your skin.
Cleansing your face each night is arguably more important than in the morning — you don’t need to use fancy products or scrub too hard. A gentle cleanser to remove dirt, makeup, and extra oil will do the trick.
You don’t want to give the day’s pore-clogging irritants the chance to sink in and do damage overnight. This can cause:
Washing your face can dry it out and sleeping can also dehydrate skin, especially if you snooze in a low-humidity environment. While staying hydrated by drinking water can help to some extent, what your skin really needs at night is a topical moisturizer.
Again, you don’t need the fanciest product on the market. You just need a thicker cream or oil that can help your skin as you sleep. Another option is to use your day moisturizer and layer petroleum jelly — using clean hands — on top to lock in the moisturize. For a more supercharged product, try an overnight sleeping mask.
It makes sense that the position your face is in while you sleep (for one-third of your day!) matters to your skin.
Sleeping on a rough cotton surface can irritate your skin and compress your face for long hours at a time, resulting in wrinkles. While most wrinkles are caused by the expressions we make while we’re awake, wrinkles on the face and chest can result from sleeping on our stomachs or sides.
An easy solution to this is sleeping on your back — which also has a few other benefits — even if you have to train yourself over time.
If you prefer to sleep on your side, get a skin-friendly pillow. A satin or silk pillow minimizes skin irritation and compression while copper-oxide pillowcases may reduce crow’s-feet and other fine lines.
Elevating your head has been proven to help with snoring, acid reflux, and nasal drip — all issues that can disturb the quality of your sleep, and therefore your skin. In addition, it can help reduce bags and circles under your eyes by improving blood flow and preventing blood from pooling.
Elevating your head while you sleep can be as simple as adding an extra pillow, adding a wedge to your mattress, or even propping the head of your bed by a few inches.
While we do most of our sleeping in the dark, sleeping with your skin directly exposed to the sun in the morning, or during naps, can have a damaging effect on your skin’s health and appearance — not to mention that sleeping in a lighted room can disturb sleep and sleep rhythms.
Getting blackout curtains or making sure that your bed is out of the sun’s direct line can help.
What you eat can make a massive difference to your health and your appearance, and we’re not just talking about weight. While weight obviously is an important consideration, your food can also affect your complexion, your hair and even your mood. You really are what you eat, so read on, and find out how your diet can have a direct effect on your health and beauty:
1. It affects your weight
Starting with the obvious, eating too much of the wrong types of food will make you put on weight. That’s not to say that everyone needs to be a skinny super model to look beautiful, but obesity also causes other health problems too, like diabetes and heart problems.
Your hair needs nourishment too, and eating the wrong types of food will have a direct impact on your hair. Without sufficient minerals and vitamins, the hair follicles will become unhealthy and your hair will become weaker and, ultimately, thinner.
3. Your nails need feeding too
If you find that your nails break easily, then this could be a sign that you need to change your diet. Just like your hair, without the proper nourishment, your nails will become weaker, so eat plenty eggs, low fat dairy and lean meats, to give your nails the protein that they need.
4. Your muscles can become weaker and smaller
You might not naturally associated muscles with beauty, but if your muscles start to get weak, then you won’t be able to work out and it will affect your posture too. Eat high protein foods and you will be able to keep your muscles well-toned and in good working order.
Dull complexion, breakouts and blotchy skin, could all be a result of your diet. Your skin will look far more radiant and clear of blemishes if you eat plenty of fresh fruit and vegetables and enough protein. Avoid fatty and processed foods too, because they can make your skin greasy and cause breakouts.
6. What you eat can slow the ageing process
Your food can also have an impact on how quickly you begin to show the singes of ageing. Eating foods that are high in antioxidants, like raw organic fruit and vegetables, helps to fight the cell damage caused by free radicals that can bring on wrinkles and lines in the skin.
7. What’s so special about Omega-3 fatty acids?
8. Your eyes and eyelashes can also be affected
If you are not drinking enough water and eating the right foods, then it will show in your eyes and your lashes too. Your lashes are hairs, just like the hairs on your head, so without the proper nutrients, they can become thin and fall out. Your diet can also take the sparkle out of your eyes and make them look red.
9. Eating a healthy diet will help you make other good decisions too
Eating the right kind of food will have a positive impact on your overall mental wellbeing too. You will feel more alive and more comfortable in your own skin. It will spur you on to take more exercise and to, possibly, make other changes to your appearance too. With all the energy, confidence and the feel good factor that a healthy diet brings, you might feel more like changing your hair or experimenting with some new makeup.
Eating healthily puts you in a great mood all day long. You won’t get the ups and downs in mood that you might be experiencing today and the radiant smile that it will put on your face will make you look even more beautiful.
How does diet affect your health and beauty? Feel free to share your thoughts.
Of course, you likely know how to combat the dry skin once you’ve got it — using methods like slathering the offending area in gallons of high-strength moisturizer — but there are also ways to nip these things in the bud before they get too severe. Arm yourself with expert knowledge so that you can avoid dry skin altogether by deciphering the less obvious causes of dry skin.
Dr. Michael Swann, board certified dermatologist, says that it’s not just heating in your homes that can cause dry skin. “Heated air in our homes, offices, and cars is generally very dry,” he says. “The result is that our skin thickens (the dead layer stays on longer) and can crack in response to the slower turnover and dryer conditions.”
She continues, “While the weather conditions continue, our skin works hard to produce additional oil to moisturize, but for many skin types it is hard to catch up. The best way to prevent uncomfortable dryness is to know when to level up on your moisturizing products, starting early to prevent dryness.”
According to NYC dermatologist, Dr. Joshua Zeichner, it’s a whole other ball game for those suffering with acne.
“The winter time can be especially challenging for acne patients, as many acne drugs can dry out the skin,” he says. “Choose lower concentrations of acne fighters like benzoyl peroxide during the winter time. 2.5% BPO has been shown to be as effective as higher, potentially more irritating concentrations like 5% or even 10%. You can also speak to your dermatologist about non-irritating, effective prescription options, like Aczone gel 7.5% that will not dry your skin out.”
“During the winter the skin dries and dehydrates more intensely because of many reasons including, but not limited to the use of heavy clothing in some cases,” says Dr. Christian Jurist, certified Aesthetic Medicine Specialist, Facial Specialist, and Medical Director of Global Education at Pevonia.
“Our skin does an amazing job at protecting us from the elements. In the winter, our skin needs to be a stronger, thicker barrier from colder conditions. Remember that our skin is responsible for shunting blood away from the skin to keep our internal bodies warm in the winter, “says Dr. Swann.
“Sebaceous glands that are less functional to produce oil and maintain a healthy epidermal barrier,” Dr. Jurist says. In other words, they simply don’t work as well in winter, and therefore can’t keep your skin moisturized.
Now you have a little more insight into why skin gets dry in the winter, so you can put preventative measures into place, or put an end to anything that may be contributing towards drying your skin out. Then, fingers crossed, you can bid good riddance to cracked, sore skin once and for all!
Are you still using chemical based skin whitening creams? Do you know that they contain paraben that could possibly cause a lot of side effects?
There are a number of natural ways to get fairer skin. Almonds are one of the easily available solutions to get fairer skin. They are rich in Vitamin E and many other nutrients that aid skin repair and help rejuvenate skin. Also, with regular use they bring about effective skin lightening along with improving the overall health of your skin.
Almonds and almond oil can be used creatively in a number of homemade skin whitening recipes. Here are a few DIY recipes that you must try at home.
Oats naturally have exfoliating properties by which they remove dead cells and expose newer and fresher skin every day. The goodness of almonds when added to oats can help nourish skin from deep within.
You can make your own face scrub by taking a cup of oatmeal and cooking it with hot water for about five minutes until the oats soften well. In a separate vessel, take around eight to ten almonds and soak them for an hour in water. Grind the almonds in a blender and add it to the oat meal and mix well while you crush the mixture. Add a tablespoon of Organic Honeyand two tablespoons of Soy milk to this mixture and mix well.
You can use this scrub to wash your face in the morning and at night. It unclogs your skin pores and clears it off dirt. Soy milk is also rich in Vitamin E and helps in nourishing skin along with almonds while honey helps to tone skin after exfoliation.
Almond and milk face pack is an all-time hit that has been used for many generations in skin whitening recipes and preparations. You may have noticed that many of the skin whitening products that you use actually contain Almond and milk combination. Milk in itself has skin whitening properties and is also moisturizing and soothing. When combined with almonds, skin lightening properties are even more enhanced.
Take five to eight almonds and soak them for about half an hour in plain water. Grind the almonds well by adding two to three tablespoons of milk to make a coarse mixture of almond and milk. Apply this evenly on clean and dry skin at night. You can then rinse it with warm water before going to bed. This face pack has the ability to reverse sun tan and make your skin fairer with regular use. It can even be done every day.
Lemon is an excellent exfoliant that not only removes dirt but also dead cells. It helps to bring about skin fairness faster. To make your face mask, take one whipped egg white and add five drops of almond oil and two tablespoons of lemon juice to it. Mix well and apply this mixture to clean and dry skin. Allow it to dry and then rinse with warm water.
The almond and lemon face pack is ideal for people with oily skin. Egg white is also rich in nutrients for the skin and helps in skin whitening treatment. You can use this face pack twice a week.
Liquorice root is also extremely potent in bringing about skin lightening. It can be used two to three times a day and suits all skin types. To make your own face pack, take two tablespoons of liquorice powder and add five drops of Almond Oil to it. You can then mix well by adding two tablespoons of Soy milk or plain milk. Milk makes the mixture blend well working as a binder. At the same time, it soothes skin. You can apply this face pack in the evening and allow it to remain until dry. Later, you can rinse with running water and pat dry. This works as a de-tanning, skin lightening, de-scarring and spot-fading remedy.
In order to make sure that the skin whitening effects are fast and long lasting, you could use almond oil in your daily care regime. At night, massage your skin thoroughly with Almond Oil. Before massaging with almond oil, take it in a cup and place it in a bowl containing hot water. This helps to pre-heat the almond oil such that it becomes more potent to penetrate skin and strengthen deeper layers. This helps to enrich skin with vital Vitamin E and other nutrients. Also, almond oil is non-sticky and will be absorbed easily, leaving your skin supple and soft in the morning.
Almond oil smells sweet and nice and also helps you relax at night. Try this four-step skin whitening treatment with almonds at home. To learn more about almonds and their benefits, click here.
1. DAB IT ONTO YOUR SKIN
If you want to make your perfume more transparent, then try dabbing it onto your skin rather than spraying it. The neck and wrists are perfect places for this type of application.
2. SPRAY YOUR HAIR OR CLOTHES
The warmer you get, the faster your scent evaporates. So, if you tend to get hot – try applying fragrance to your clothes or hair, rather than spraying it directly onto the skin. Just be careful with delicate fabrics to avoid stains.
3. ADD IT TO YOUR BODY LOTION
Extend the lifespan of your fragrance by mixing it with unscented body lotion. Just add a few sprays to the cream in your hand, then apply it to your body. You’ll smell lovely all day!
4. TAKE A SCENTED BATH
What can be more pampering that bathing in the perfume you love? Just add 2 drops of perfume or 3-4 sprays of Eau de Toilette to a warm bath. It’s a real treat!
via : olgatoja