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Natural Skincare For Healthy, Glowing Skin!

Natural SkincareOne is always on the lookout for that “miracle cream” that will make our skin glow and brighten our complexion. Most of us, in a literal sense, abuse our skin. We expose our facial skin to various creams, lotions and skincare treatments. We often take it for granted, yet our skin is a vital organ that regulates our body’s temperature and protects us from bacteria and viruses that cause infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire skin healthy rather than focusing only on the face.

There are many superficial skincare treatments available in the market to bring a glow to your skin. However, as a dietician, I will be showing you ways to keep your skin healthy with foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food you eat and the health of your skin. Your food choices are literally reflected on your skin!

Vitamins

Vitamins like B complex, A, D, E, and C are known to play an important role in maintaining healthy skin. Many of these function as antioxidants or are found in foods rich in phytochemicals. These properties help protect the skin from oxidative damage caused by stress, pollution, and the body’s own internal reactions, as well as helping to ward off bacterial and viral invasions.

Nutrition Tips for Skincare

  • Eat at least 5-6 servings of fresh fruits and vegetables daily
  • Make your salad more colorful! The more colors you add, the more it benefits your skin
  • Try drinking Amla (Indian Gooseberry) juice every day. I would say, “An Amla a day, keeps the dermatologist away”
  • Drink fresh fruit juices. Try a different juice every week. For instance, juices you could try include Cranberry, blueberry and orange juice, etc.

Supplementation for Skincare

Supplementation helps in maintaining healthy skin. Beyond just cosmetics, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation with multivitamins and omega-3 fish oil capsules has shown positive effects on skin.

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.

Foods to Avoid

As mentioned above, the kind of food we eat reflects on our skin. Junk food, fatty foods, carbonated drinks, alcohol, and refined products affect your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering the absorption of certain nutrients. Also, smoking can accelerate the ageing process, causing premature wrinkles.

Water Intake

This is tried and tested all over and also considered a “Gharelu Nuska” – meaning home remedy. Drinking enough water and maintaining good hydration retains the moisture of the skin. Drinking adequate water clears out toxins and waste from the body, keeping it healthy. This is, in turn, reflected in the skin.

Stress and Sleep vs. Skin

Ever wondered why you can see acne on your face when you are stressed? Research has shown a positive link between stress and its effects on the skin. Getting a good night’s sleep and de-stressing yourself from the everyday routine can be helpful and can also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is research that shows a strong link between stress and skin ageing. I am sure nobody wants to look old, right? Try de-stressing yourself every time you find it’s taking a toll on your health.

Exercise and Skincare

It is the key to healthy skin! We are well aware of the benefits of exercise and cardiorespiratory fitness, but little do we know about its effect on the skin. Regular exercise helps in regulating blood flow to our entire body, especially the skin. Blood not only carries oxygen but it also carries nutrients to our cells. By increasing the blood flow, exercise nourishes skin cells, keeping them healthy and vital!

Nutrition is one of the important components that modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted. We need to think beyond creams, makeup, and laser treatments. Nourish your skin not through chemicals but with proper nutrition, regular exercise, and good sleep!

We hope you found these insights helpful in your journey to healthier, more vibrant skin. Feel free to share your thoughts in the comments below. For more skincare tips and guidance, explore Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Hair and Skincare Tips For Holi!

Happy HoliHoli is a festival of fun and mirth with plenty of colors and zeal. The tradition is to wish a Happy Holi by smearing colors at each other. Few decades ago, the colors used in Holi were derived from dry flowers and leaves. Even sandalwood paste, saffron, turmeric, henna and fuller’s earth were used to play Holi.

However, with rapid change in times and instant solutions, came cheaper, easily available industrial colors that replaced the natural ones. These industrial colors contain a variety of harmful compounds like malachite green, auramine, methyl violet, copper sulphate, aluminium bromide, prussian blue and cobalt nitrate. They are often mixed with starch, wheat flour and micadust.

The colors are disastrous for the skin as they increase the chances of allergies and infections. The most commonly affected areas include the face, scalp, forearms, neck and hands. So, how exactly do you avoid being affected by these harmful chemicals? The answer is quite simple!

Pre-Holi Hair and Skincare Tips

  • Use Organic Colors: You can make skin-friendly, natural colors at home. For instance, you can use roasted chickpeas powder to make gulal. If you have hypersensitive skin, it is best to avoid chemical colors
  • Oil Your Way to Safety: Apply coconut oil, mustard oil or olive oil on your hair and scalp before playing Holi to prevent the color from blocking the pores
  • Apply Aloe Vera gel and oil on your body to create a layer of protection on the skin. Don’t forget to cover the ear area
  • Blend Castor Oil with Coconut Carrier Oil and apply it half an hour before playing Holi. This will protect your skin from chemicals. It also helps the colors come off easily during bath
  • Use Vaseline on Your Lips to keep them moisturized. You can even apply it on your ears
  • Use Sunscreen on your exposed skin to avoid skin damage. Try keeping yourself as covered as possible
  • Apply Transparent Nail Paint on your nails to prevent the color from getting inside the skin
  • Stay Hydrated all the time by drinking water and juices regularly

Post-Holi Hair and Skincare Tips

  • Clean your skin with baby oil. Do not scrub the skin for at least 48 hours post Holi
  • Use natural ingredients like curd and chickpeas flour to exfoliate the skin and cleanse it
  • After bathing, apply moisturizer liberally all over to seal the moisture in
  • Avoid using make up or anything harsh on your skin for a few days. Let your skin breathe and get back its natural moisture
  • Wrap a couple of ice cubes in a thin cotton cloth and use it to soothe your face and neck area. This will help protect your skin from dryness and sunburn
  • Mix 2 tablespoons of Olive oil with 4 tablespoons of honey and a few drops of lemon juice. Apply this nourishing pack to your hair and scalp. Leave it on for 30 minutes and rinse it off with warm water. Use a light herbal shampoo and a good quality conditioner as well

By Adopting these simple measure before and after the festival, you can make it an enjoyable experience! Were these tips helpful? What do you do to protect your hair and skin during Holi? Let us know in the comments below!

For more on skincare, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here.

Wish you all a Happy and Healthy Holi!

#BeTheForce

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Which Vitamins Are Good For Skin Repair?

skin repairSkin is the largest organ of our body and the one that is directly exposed to the outer environment every day. External factors like sunlight, wind, dust, cold weather, alcohol, and smoking, as well as internal factors like dehydration, aging, poor nutrition, stress, and lack of sleep, can damage the skin. When we feel that our skin is damaged or to prevent skin damage, many of us tend to fall for the plethora of skincare products available in the market. But in reality, we need to work on fixing our damaged skin internally rather than relying on external products that may contain harmful chemicals. So, what do we do for skin repair? The answer is simple—it’s the vitamins in our diet!

Which Vitamins Can Be Used For Skin Repair? 

There are many vitamins found in food itself that can work wonders for skin repair. Let’s take a look at which vitamins can help:

1. Vitamin A:

  • Benefits: Rich in antioxidants, Vitamin A protects the skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to the skin. It helps in the regeneration of both the upper and lower layers of skin cells. Vitamin A also moisturizes the skin, making it effective for treating dry, itchy, and bumpy skin. In cases of inflammation or wounds, the antioxidants in Vitamin A protect the body from harmful free radicals.
  • Food Sources: Orange-colored foods like carrots, papaya, sweet potato, mango, dried apricots, pumpkin, red bell pepper, tomato, and cantaloupe. Non-vegetarians can also find Vitamin A in liver meat.

2. Vitamin B:

  • Benefits: Vitamin B helps in the formation of new skin cells.
    • Vitamin B2 (Riboflavin): Maintains healthy collagen levels and balances skin oil, healing dryness. Found in almonds, spinach, beef liver, dairy products, and mushrooms.
    • Vitamin B3 (Niacin): Treats sun-damaged skin, eczema, dry skin, and rosacea. Found in dairy products, fish, chicken, cereals, and mushrooms.
    • Vitamin B5 (Pantothenic Acid): Keeps the skin hydrated, preventing aging and acne. Found in mushrooms, broccoli, sweet potatoes, and avocado.
    • Vitamin B7 (Biotin): Repairs skin from acne, fungal infections, and rashes. Found in almonds, tomatoes, onions, eggs, sardines, and sweet potatoes.
    • Vitamin B9 (Folic Acid): Repairs skin cell damage caused by free radicals. Found in green leafy vegetables, nuts, seeds, beets, and okra.
    • Vitamin B12: Reduces inflammation, dryness, and redness in chronic skin conditions like psoriasis, eczema, and dermatitis. Found in dairy, fish, meat, and eggs.

3. Vitamin C:

  • Benefits: Vitamin C plays a huge role in the natural production of collagen in the body. It is useful in treating photoaging, hyperpigmentation, and immune suppression caused by UV rays. Vitamin C promotes tissue healing and neutralizes free radicals that cause oxidative stress. It also helps in the production of barrier lipids, preventing skin dryness and moisture loss.
  • Food Sources: Citrus fruits like oranges, tangerines, grapefruit, lemon, kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and cantaloupe.

4. Vitamin D:

  • Benefits: Vitamin D helps in wound healing and modulates inflammation. It also has antimicrobial properties that may help treat acne caused by bacterial overgrowth.
  • Food Sources: Sunlight exposure, fish like sardines, salmon, herring, and mackerel, egg yolk, and fortified foods like cereals.

5. Vitamin E:

  • Benefits: Vitamin E is a fat-soluble antioxidant with photoprotective and anti-tumorigenic properties. It protects the skin against solar radiation and acts as a scavenger against free radicals. It is effective in treating skin conditions like atopic dermatitis, psoriasis, melasma, acne vulgaris, and cutaneous ulcers.
  • Food Sources: Nuts and seeds like almonds, hazelnuts, pine nuts, sunflower seeds, and avocado.

Remember, it is always better to avoid self-medication with vitamin supplements, as overdosing can cause severe side effects. A variety of nutrient-rich foods like fruits, vegetables, nuts, and seeds can provide all the necessary vitamins for skin repair. While topical vitamins are available in the market, getting vitamins through food internally is a safer and more effective approach.

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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What Is Psoriasis and How Can You Manage It?

PsoriasisPsoriasis is a chronic skin disease characterized by red patches covered with white scales. The disease most commonly affects the skin of the elbows, knees, scalp, feet, and lumbosacral areas. It is a long-term autoimmune condition that accelerates the growth cycle of skin cells and causes inflammation due to immune system dysfunction.

Psoriasis tends to worsen during cold and dry seasons. While the exact cause of psoriasis is not fully understood, it is believed to result from various factors such as infections, obesity, certain medications, stress, alcohol abuse, endocrine disorders, severe sunburn, and an unhealthy lifestyle.

Most Common Symptoms

  • Dry or cracked skin that may bleed or itch
  • Small scaling spots, most commonly seen in children
  • Itching, burning, dryness or soreness
  • Thickened or pitted nails
  • Swollen or stiff joints
  • Crack on the soles of the feet
  • Recent changes in your life, such as illness or increased stress.

How Can You Manage It? 

Here are some effective tips to help you manage Psoriasis. 

  1. Limit Shower Time: Prolonged showers can increase moisture loss from the skin, making it irritated and dry, which should be avoided, especially in the case of psoriasis.
  2. Apply a Cool Compress: A cold compress, such as an ice or gel pack, can provide relief from itching associated with psoriasis.
  3. Salt Water Bath: Soaking in a saltwater bath helps soften scales and may ease inflammation and irritation. Add half a cup of Dead Sea salt to bathwater and soak for 15-20 minutes.
  4. Maintain a Healthy Weight: Being overweight increases inflammation in the body. Regular exercise and a low-calorie diet can help. Include cardio, strength training, and stair climbing in your routine to reduce the risk of inflammation.
  5. Exposure to Sunlight: A deficiency in vitamin D can aggravate psoriasis. Moderate exposure to sunlight can help improve symptoms.
  6. Have Apple Cider Vinegar (ACV): Thanks to its antiseptic properties, ACV may help alleviate itching or irritation, especially on the scalp. Mix 2 parts water with 1 part ACV, apply to the scalp, let it stay for 10 minutes, and rinse off with shampoo.
  7. Drink Plenty of Water: Staying hydrated keeps your skin healthy and reduces the number and severity of flare-ups.
  8. Add Olive Oil in the Bath: Rich in Omega-3 fatty acids and Vitamin E, olive oil helps soothe irritated skin. Add 2 teaspoons to your bathwater or apply a small amount directly to the affected area.
  9. Apply Raw Glycerin to Affected Areas: Psoriasis often leads to dry, scaly skin. Applying raw glycerin hydrates the skin and alleviates symptoms. The best time to apply is before bedtime.
  10. Manage Stress: Stress can trigger and worsen psoriasis. Practice deep breathing, yoga, meditation, or engage in hobbies to stay stress-free.
  11. Good Quality Sleep: Poor sleep worsens psoriasis symptoms by increasing stress levels. Ensure you get enough quality sleep to allow your body to rejuvenate and repair itself.

We hope these easy and effective tips help you manage psoriasis. If the issue persists or gets worse, seek out a medical professional or consult a GOQii Doctor by subscribing for Personalised Health Coaching here. 

Find more articles on skincare and healthy living here. 

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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