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Dietary Sources Of Minerals For Clear Skin

minerals for clear skinWho doesn’t want a radiant, glowing and youthful complexion? Little do we know, our skin is like the blueprint of what goes inside the body, stress levels, sleep and lifestyle in general!

Clear skin is not just determined by the lotion and creams that one applies but is predominantly influenced by the food that we eat. Health experts in this field say that minerals play an important role, so we need to feed our skin inside out. Apart from Vitamins A, C, E, K, these minerals have a tremendous power to provide clear and youthful skin. Minerals are like spark plugs which keep our engine running!

Some Important Minerals For Clear Skin 

Most of us pay attention to vitamins but neglect these minerals which are required in very minimum quantities. A few of them include:

  • Selenium: Has great antioxidant properties which help in protecting against the harsh UV rays. It supports skin elasticity and flexibility. It is also said to protect against skin cancer. Dietary sources: Fish, Brazilian Nuts, Chicken
  • Zinc: Having sufficient amounts of zinc in your diet helps in reducing the amount of oil production in the skin. Excess oil in the skin can support bacterial growth and infection and block the pores. Having 8-11 gm of zinc helps in having acne free skin. Zinc also helps in healing injuries. Dietary sources: Almonds, Cashew Nuts, Walnuts, Hazelnuts, Sunflower Seeds, Sesame Seeds.
  • Magnesium: is such an important mineral that magnesium deficiency can speed up ageing. Fast food, aerated drinks and alcohol can leech the body of magnesium. This mineral is not only good for skin but hair, teeth and the bones as well. Dietary sources: Buckwheat, Barley, Coconut, Walnuts, Beetroot Green, Spinach.
  • Calcium: Commonly known for stronger bones and teeth, it is equally essential in providing healthy skin too by aiding skin elasticity and firmness. Dietary sources: Milk and Milk products, Sesame Seeds, Oranges, Chickpeas, and Nuts.
  • Copper: is like a catalyst which speeds up the production of the protein elastin which keeps the skin flexible. It also prevents skin pigmentation. Dietary sources: Walnuts, Brazilian Nuts, Sunflower Seeds, Cashew Nuts, Mushroom and Soybeans.

We hope this article helps you get that clear skin you’ve always wanted, naturally with the right nutrition. Do let us know your thoughts in the comments below. For more skincare tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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6 Lifestyle Changes For Acne-Free Skin

acne-free skinWe all yearn for clear, glowing, blemish-free skin! There’s no denying that smooth skin has mass appeal. If smooth skin were the protagonist of your story, acne would certainly be the formidable foe!

Acne is basically a chronic inflammatory skin condition that causes spots and pimples. It can lead to redness and dull skin. Risk factors include genetics, menstrual cycle, stress, anxiety, humid climate, using oil-based makeup, out of home foods, etc.

Once developed, acne requires a lot of patience to fade away. Hence, you need to be religious towards the efforts.

Make smooth skin a reality with these 5 lifestyle changes which can help you reduce or prevent acne!

No Refined Carbs & Sugar

Bid alcohol, soft drinks, desserts, bread, ice-cream, sugar, maida, etc. a good farewell! As they have a high glycemic index, it can lead to high blood sugar and high insulin levels. This might result in inflammation, which is one of the prime causes of acne. High sugar intake along with acne can lead to dark circles, loose skin, and wrinkles, etc. So go low on sugar.

Drink More Water

Skin cells require water to function properly. According to research, acne is more likely to develop when your system has more toxins. Water helps flush these toxins out. Though water is not a miracle cure but it definitely helps in fighting acne.

Physical Activity

Exercise boosts blood circulation and promotes sweating, which helps the body push impurities out of the pores, reducing acne. Physical activity helps us reduce stress levels, which inturn aids acne prevention. Just make sure you clean up before and after a workout.

Get Quality Sleep

Do you wake up fresh and energetic in the morning? If you don’t get good, restorative sleep, your body might not feel rested. This could start the cortisol surge, which can put you at risk for more acne. Make sleep your priority and give your body the rest it needs and your acne a chance to heal.

Eat Your Colors

Yes! Eat all the colourful fruits and vegetables. They help us improve vitamin levels and antioxidant intake which keeps the skin clear. Eat dark leafy greens, pumpkin, carrots, beetroot, berries, papaya, etc. on a daily basis.

Eat Healthy Fats

Omega 3 and Omega 6 fatty acids are required to keep your skin healthy. They help prevent skin dryness and help you maintain healthy and hydrated skin. Healthy fats are the building blocks of cell membranes. Hence, add walnuts, fish oil, flax seeds, avocado, sunflower seeds, etc. to your diet.

Some handy tips for good skin:

  • Wash your hands once you wake up before touching the face
  • Use fresh towels and handkerchiefs daily
  • Always remove your makeup completely
  • Clean your phone on a regular basis
  • Do not sleep without washing your face

If you’re looking for more skincare tips, explore Healthy Reads or you can also get expert advice from a GOQii Coach by subscribing to our Personalised Health Coaching services here. Your journey to acne-free, radiant skin begins with the right knowledge and support!

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Welcome Summer With Sunscreen

sunscreen uses and summerWe all know the Ozone layer is depleting, making the Sun’s harmful rays stronger than ever. It is only natural for us to take the necessary steps and protect ourselves from these rays. In this article, we will help you understand the importance of Sunscreen and why they are necessary to face Indian summers. Before we get to why you should be using sunscreen, it is also important to pick out the right product for you.

Choosing the Right Product

There are numerous brands out there which sell sunscreen. The key to choosing the right one is to know your skin type. Based on your skin type, you can opt one for oily skin, sweat-proof, etc.

You might have seen the term “SPF” on sunscreen bottles. This stands for “Sun Protection Factor”. The SPF rating determines how much protection you will receive from the sun’s UVB\UVA radiations. A SPF of 30 gives you 97% protection, and SPF of 50 gives you 98% protection and an SPF of 100 gives about 99% protection. SPF between 30-50 is good enough for Indian skin.

Reasons Why You Need Sunscreen

The summers in India are often very ruthless. The most important thing to understand is that nobody is excluded from the use of Sunscreen. People who tan easily, people who don’t, fair skinned, dark skinned, children and everybody else, should use it if you are going to be exposed to the Sun.

The UV rays from the sun are one of the major enemies of our skin! While Vitamin D is necessary, these UV rays damage our cells which results in wrinkles, dark circles, premature ageing, inflammation and acne. UV Rays can even cause skin cancer.

These are enough reasons for you to start using sunscreen. Even though sunscreen doesn’t avoid these conditions completely, it is a very important step towards protection from the sun. Remember that a higher SPF won’t have any effect on sensitive skin. To get 100% protection from the sun’s powerful rays, you will need clothes that cover your entire body, sunscreen, and a hat or something to cover your head.

How To Use It the Right Way

  • Take a small amount, approx a small coin size of sunscreen on your palm
  • Apply it gently on your face
  • It should look white when you apply it on your face
  • Apply it 15 minutes before you step out so it can be properly absorbed by your skin
  • You can apply it twice a day

If you are someone with any kind of allergies or other skin problems, consult a doctor. With expert advice, you can choose the right product for yourself and make the most out of it.

Now you’re all equipped to welcome summer with a smile! For more summer tips, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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7 Simple Winter Skincare Tips For Dull and Dry Skin

winter skincare tips

With the temperatures dipping, dry winter air zaps the moisture from your skin and leaves it dry and flaky. But it doesn’t mean you have to live with dull and dry skin all through winter. A few effective winter skincare tips and a proper skincare routine can facilitate your skincare game on point even in the chilly months. Let’s discuss some very useful skin care tips to keep your skin healthy and happy in winter.

7 Simple Winter Skincare Tips 

  1. Cover Up: Winter brings along dry and itchy skin that can be annoying to deal with it but you can prevent them from stripping away your skin’s natural oils. Always wear gloves and cover your mouth and nose with a scarf or the collar of your jacket, especially if it’s  windy. You can apply Vaseline or lip balm and sunscreen of SPF – 15 to lessen direct contact between the cold air and your skin (especially your lips) as the sun’s harmful UV rays can still cause damage in winters. 
  2. Watch your Diet: Your skin texture depends not only on external treatments but also on your food intake. A proper nutritious intake helps in rejuvenating the skin from within. Sometimes, when the skin is incredibly dry, it can also be helped by whole grains, pulses, brown rice, oatmeal and sprouts. Foods containing omega 3 fatty acids like chia seeds, almonds, walnuts, fish oil and flaxseed oil help increase blood flow to the skin, thus making it smooth and supple.
  3. Make Hydration Easy: You’ve probably been told to drink plenty of water during winter, so don’t forget the ‘drinking 8 glasses of water’ rule that applies to winter as well. 
  4. High Water Content Foods: Vit. C rich fruits like guava, papaya, Amla, oranges, lemon juice, green tea, avocado and green veggies such as spinach, beetroot or carrot, broccoli soups and stews made with broth, can also help keep your body and skin from getting too dry by synthesising collagen. Collagen is the protein that holds the skin cells together, thus promoting the generation of clear skin and a fresh complexion.
  5. Moisturize & Apply Natural Butters: Moisturizing is one the pretty basic winter skincare tips. Take it a step further by selecting moisturizers or natural butters like Shea, primrose, kokum, coconut oil or ghee, and almond butter. These can be applied to the skin after showering. Treating dry lips can also be done using a few common home ingredients like aloe vera gel and honey or Vaseline.
  6. Practice Abhyanga: Abhyanga is an important aspect of Ayurveda, a treatment that involves self-massaging the skin with oil. You can use cold-pressed oils like olive oil, sesame seed oil, mustard oil, coconut oil, almond oil and castor oil, etc. that offers a great healing treatment for dry skin, bringing comfort and balance to the entire body.
  7. Avoid Hot Baths: Always use lukewarm water instead of hot water while bathing to revive natural oil from the skin. You can also use mild soaps, bath oils or a good home-cleanser just like the top of the milk cream blended with a few teaspoons of gram flour (Besan) and a pinch of turmeric powder rather than a harsh soap which can dry out the skin. 

These are some simple Winter Skincare tips to help you keep your skin moist, supple and healthy all season long. Include the easy changes above to your everyday routine to be able to feel your best! 

We hope this article helps you. Do leave your thoughts in the comments below. To read more on how to stay healthy during winters, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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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 […]