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Tips for Healthy Skin

healthy-skin

Having flawless skin is every girl’s dream and why not? It only adds to the beauty of her personality. Most girls and women especially try every possible thing to make their skin look healthy and glowing. However, all these efforts are only for the betterment of the outward appearance which means that the actual overall nourishment that is required for the skin is not met. Let me inform you that skin is the largest organ of the body so you can imagine the urge of nutrients that skin needs.

So many people visit a dermatologist for some or the other reason and they do prescribe medicine or foods accordingly. Every now and then you will find a column written on the skin in newspapers and magazines for every season. Still, we don’t pay heed and try to follow the artificially made or let’s say wrongly marketed products for instant results.

There are three types of skin: dry, oily and normal. So accordingly we must look after it in a natural way.

As it is said that ‘You reflect what you eat’.. quality of food does matter to the skin. Here are the precautions we can take to make our skin healthy.

  1. Drink 2.5 litres of water every day to eliminate toxins, to clear your bowel movements, to increase blood circulations.
  2. Include fresh fruits and vegetables like oranges, all types of berries, tomatoes, leafy vegetables etc, Oilseeds, green tea to get anti-oxidants, vitamin A, C, E, zinc which also protects your skin from free radicals produced in your body and from ageing.
  3. Wash your face twice a day at least to keep it clean from dirt and sweat.
  4. 15 minutes of activity daily will improve blood circulation and hence provide nutrients to the skin.

5 . Do include Amla juice, Aloe Vera juice early in the morning on empty stomach. You can revisit my             blog on Aloe Vera

  1. Try and include a variety of foods to receive a variety of nutrients.
  2. Be patient for at least 3 months to a year to see the improvement in your skin.
  3. Include first class proteins and good quality proteins in your diet like milk and it’s products, eggs, chicken etc.
  4. Include whole grains cereals to get a good amount of fibre to improve digestion.
  5. Include omega 3 food items like flax seeds, fish, walnuts, soybean etc.

Things to Avoid

  1. Avoid meat, fish, eggs, fried foods, white flour and it’s products, coffee, tea, soft drinks, alcohol, tobacco.
  2. Avoid wearing too much of make- up .and do use mineral rich products if you do have to wear make- up.
  3. Avoid long exposure to the sun (10 am to 4 pm). Do apply sunscreen even if it’s cloudy.
  4. Avoid dehydration as dryness as it leads to wrinkled skin.

You have got an idea on how to maintain healthy skin but, the most important aspect that one should not forget is ‘Keep Smiling’ the best exercise for the face because happy face will always make you look beautiful.

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Low fat, low carb, or Mediterranean: which diet is right for you?

digestive-enzymes-consideration-for-your-health

Losing weight sometimes takes experimentation. If you give a diet your best shot and it does not work long term, may be it was not the right one for you, your metabolism, or your situation.Genes, families, your environment – even your friends – influence how, why, what and how much you eat, so don’t get too discouraged or beat yourself up because a diet that “worked for everybody” didn’t pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds – at least for a short time.

Here is a look at three common diet approaches.

  1. Low fat: does not taste Great… and is less filling

Once the main strategy for losing weight, low fat diets were shoved aside by low-carb frenzy. But, healthy fats can actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Since fat contains nine calories per gram while carbohydrates contain four, you can theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Still such a diet tends to be less filling and flavourful than other diets, which lessens its long-term appeal. And, if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight loss plan.

  1. Low carbohydrate: Quick weight loss but long-term safety questions

Eating carbohydrates – especially highly processed ones like white bread and white rice quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in an extra calories and gain weight. Limiting carbs in favour of protein and fat is suppose to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilises its own carbohydrates stores from liver and muscle tissue. In the process the body also mobilises water, meaning that the pounds shed are water weight. The result is rapid weight loss but, after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and proteins, which can be hard on heart, kidneys and bones. The lack of carb rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia and certain cancers. Most experts believe that the south beach and the less restrictive low-carbohydrate diet offer a more reasonable approach.

  1. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables

Good fats are the monounsaturated fats found in olive oil and other oils like Coconut oil etc,and the polyunsaturated fats found in fish, Canola oil, walnuts and other foods.(Saturated fats and trans fats are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in the Mediterranean-style diet comes from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts,seeds and fish with only modest amount of meat and cheese.

People living in the Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lot of physical activity, regular meal patterns, wine, and a good social support. It is hard to know what relative role these different factors play – but there is growing evidence that, in and of itself the diet can reduce cardiovascular risk and the development of Diabetes.

MAKE YOUR OWN

A good diet should provide plenty of choices, relatively few restrictions, and no longer grocery lists of sometimes expensive special foods. It should be good for your heart, bones, brain and colon as it is for your waistline. And, it should be something you sustain for years. Such a diet will not give you a quick fix. But, they can offer you something better- a lifetime of savoury, healthy choices that will be good for all of you, not just a part of you.

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Ageing is not skin deep! Rejuvenate the Natural way!

japanese-green-tea

Age is just not a number! Aging affects the way we look and the way we feel. It affects our bodies in more than many ways as what we anticipate. The good news is that the aging process can be delayed by incorporating the right ingredients in your daily diet. The key is to focus on improving your cellular health and hormonal levels.

Aging does not stop at the surface level. It profoundly depletes the deeper layers, leading to unmistakable signs that no makeup can disguise and only anti-aging supplements, foods and products that work at both the cellular and hormonal levels can repair. Not even cosmetic surgery can correct some of these consequences.

To achieve true anti-aging effects, you must activate cellular mechanisms, plus biochemical and hormonal anti-aging pathways, and restore them to youthful functioning. So it’s important to understand how the combination of certain anti-aging supplements, foods and herbs can promote deep and long-lasting effects.

ageing

Green tea: – Green tea consists of leaves that haven’t been fermented and so contain the highest level of antioxidants. These teas contain polyphenols called catechins. Green tea catechins reduces the level of damaging free radicals. When applied to the skin, tea repairs scar tissue and prevents wrinkles, blemishes and other impurities. When used as a sunblock, tea can actually reduce or completely erase sun damage. It also helps with warts, psoriasis, acne, and rosacea. Tea sachets are beneficial when cold, too, helping to reduce puffiness by virtue of combining a cool compress with tannins. Tannins are a type of astringent that help to constrict blood vessels and reduce swelling. The caffeine in tea also tightens facial skin for a leaner look.

Turmeric:-Turmeric contains high amount of antioxidants. Antioxidants are essential for protecting the integrity of the skin by preventing free radicals from destroying its texture and elasticity. Research shows that turmeric inhibits a key enzyme (elastase) that reduces the ability of elastin from forming. Elastin, along with collagen, is a protein needed for making the skin smooth and pliable, and also helps it to retain its original position when pinched. In fact, turmeric, in vitro, may inhibit elastase by up to 65%.

Red Grape Juice:- Grapes and grape juice contain alpha hydroxy acids that help to make skin wrinkle free and smooth. Alpha hydroxyl acids in grapes are useful in removing surface scars as well.

Gingko Biloba:-Ginkgo’s antioxidant properties neutralize the free radicals that can damage proteins within the cell, enzymes, or the fragile lipid membranes that surround and protect the cell. The leaves of the ginkgo tree contain flavonoids and turpenoids – types of antioxidants which make it one of the best natural anti-aging supplements.

Hop plant: – Hops are also great if you have mature skin as it helps to balance moisture levels in the skin. Hops inhibit the elastase enzyme that is responsible for causing cross-linking in collagen. When our collagen is cross-linked, it breaks down, and the signs of aging gradually emerge.

Fennel: – It has powerful antiaging properties that will protect both skin and hair from premature aging. Fennel contains super-antioxidants like superoxide dismutase, catalase, and peroxidase, all of which are known to have properties effective at protecting the skin from environmental stressors.

Fenugreek:-The seeds are a rich source of vitamin B3 and niacin that helps in recovering the damaged skin cells and promotes the regeneration of new cells and tissues that help in lightening age spots, hyper pigmentation wrinkles, fine lines and crow’s feet that form on the forehead, at corner of eyes and lips.

Aloe Vera: – It functions as an effective natural remedy for pimples and acne and reducing excessive oiliness of skin. Malic acid present in aloe vera gel improves skin elasticity and reduces wrinkles and fine lines- the most evident signs of skin aging. Zinc present in the gel increases the youthfulness of skin by shrinking the pores whereas mucopolysaccharides – long chain sugar molecules present in the gel helps in retaining moisture and improves formation of collagen – the protein that forms the basis of cell structure and maintains skin elasticity.

Banana: – This fruit is loaded with skin benefitting nutrients such as potassium, vitamin B, vitamin C and vitamin E that makes it a complete remedy for all skin problems. It helps in hydrating and moisturizing dry skin, improving collagen production, skin elasticity and suppleness and fighting the damage causing free radicals and oxidative stress to provide a flawless and younger looking skin and adds a healthy glow to it.

Almonds:- Almonds are loaded with nutrients such as vitamin E, iron, zinc, folic acid and oleic acid that function as powerful antioxidants which prevent the degeneration of collagen fibers of skin and delay the aging process by treating wrinkles and fine lines.

Avocados:-It acts as a nourishing moisturizer for excessive dry skin that also helps in repairing damaged cells and promotes the regeneration of new cells. The antioxidants and amino acids present in this exotic fruit flushes out toxins from skin and prevents premature skin aging.

Pineapple Juice: – Pineapple juice is also effective for preventing premature aging. Being loaded with antioxidants such as potassium and vitamin C, pineapple juice helps in neutralizing the harmful effects of free radicals and oxidative stress of cells thus preventing premature aging of skin. It also helps in improving skin tone and correcting uneven skin tone, dark patches, age spots and hyper pigmentation.

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Nutritional facts to help preserve muscles in Seniors

senior-citizen-exercise

As you grow older it become imperative to work towrads building strength. The elderly need strength training more and more as they grow older to stay mobile for their everyday activities. The less active a person’s lifestyle, the earlier age-related changes will manifest.

According to International Osteoporosis Foundation (IOF), Nutrition working Group examines role of Nutrition in Sarcopenia, with focus on protein, vitamin D and B, and acid-based diet.

Age-related muscle loss, called sarcopenia, is a natural part of aging. An article published in Harvard Health said that after age 30, you begin to lose as much as 3% to 5% per decade. Sarcopenia is a common consequence of aging, and poses a significant risk factor for disability in older adults. As muscle strength plays an important role in the tendency to fall, sarcopenia leads to an increased risk of fractures and other injuries.

Quoting from an article in Harvard Health, according to Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital, just because you lose muscle does not mean its gone forever. The elderly can increase muscle mass lost as a consequence of aging. “

The International Osteoporosis Foundation (IOF) Nutrition Working Group has published a new review which identifies nutritional factors that contributes to loss of muscle mass, or conversely, are beneficial to the maintenance of muscle mass. The Group reviewed evidence on worldwide studies on the role of nutrition in sarcopenia, specifically looking at protein, acid-base balance, vitamin D/calcium, and other minor nutrients like B vitamins.

The most obvious intervention against sarcopenia is exercise in the form of resistance training. However, adequate nutritional intake and an optimal dietary acid-base balance are also very important elements of any strategy to preserve muscle mass and strength during aging.

The review discusses and identifies the following important nutritional factors that have been shown to be beneficial to the maintenance of muscle mass and the treatment and prevention of sarcopenia:

  • Protein: Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. The authors of the study propose an intake of 1.0-1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people without severely impaired renal function. .”While food sources are the best, supplemental protein can help if you struggle with consuming enough calories and protein from your regular diet,” says Dr. Storer.
  • Vitamin D: As many studies indicate a role for vitamin D in the development and preservation of muscle mass and function, adequate Vitamin D should be ensured through exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and specially in institutionalized elderly, is recommended for optimal musculoskeletal health.
  • Avoiding dietary acid loads: Excess intake of acid-producing nutrients (meat and cereal grains) in combination with low intake of alkalizing fruits and vegetable may have negative effects on musculoskeletal health. Modifying the diet to include more fruits and vegetables is likely to benefit both bones and muscles. Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscles function and strength.

The Review discusses non-nutritional interventions such as hormones, and calls for more studies to identify the potential of antioxidants and anti-inflammatory compounds in the prevention of Sarcopenia.

Strategies to reduce the numbers of falls and fractures within aging populations must include measures to prevent sarcopenia. At present, the available evidence suggests that combining resistance training with optimal nutritional status has a synergistic effect in preventing and treating sarcopenia.

Check with your doctor before embarking on any kind of strength-training routine. Then have a well-qualified personal trainer to help set up a detailed routine and supervise your initial workouts to ensure you perform them safely and in the best manner.

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]