General Health Articles

Healthy, Younger Skin Naturally

People spend more for beauty and for the goal of looking good. Since looking good and looking young in today's society may mean promotion, better work, more self confidence, better chances for relationship and even a jumpstart of positive outlook and raised self esteem, the  cosmetic and beauty industries have banked on it and evolved into giant industries. Expensive surgeries and treatments has grown and expanded.

So here are those skin friendly superfoods you may choose from.

Flaxseed. Flaxseed contains omega-3 fatty acids which is a good kind of fat. These fatty acids strengthen cell membranes. It also helps prevent the absorbtion of harmful toxins in the body. Flaxseed helps cell membranes hold water which makes the skin look youthful and younger.

Tuna. Tuna when eaten in moderation may help in skin sagging. It has omega-3 fatty acids as well as selenium. These two helps prevent cellular damage while promoting elastin. Selenium can also be found in some beef, cod and turkey.

Other Fish oil. Coldwater fish can be a good source of protein, Carotenoids and omega-3 fatty cuds. These have anti-inflammatory effects and are very good for the skin. It also helps in fighting aging process.

Chia. Again, Chia can be very little seeds but it pack still some surprise for the skin. It helps in skin hydration and makes skin look healthy, young and well moisturized.

Green Tea. Not only can it help detoxify the body but it can also help prevent skin damage. Green tea has Polyphenols which is anti-inflammatory and anti-oxidant. These components also help the body from absorbing the damages of the UV rays.

Low fat dairy. Low fat diary helps in preventing acne as well as in lessening wrinkles. Low fat dairy contains vitamin A, a known skin food. Plain yogurt is one with broccoli, liver, sweet potatoes and spinach among others.

Almonds. Almonds contain a hefty amount of Vitamin E. Vitamin E is a natural sun blocker. Due to this, the sun's effects can be neutralized and can have little damage on the skin once it gets in contact with it.

Sweet potato. Sweet potatoes may not be your thing but they can eventually smoothen your skin. It has high levels of vitamin C and supports collagen production.  Once collagen production gets better, a fuller appearance and a more youthful skin may be seen. In studies conducted, those who are ingesting more vitamin C may get to have smoother skin, with lesser wrinkles. Maybe it's time that you add more carrots, citrus and papayas in your diet.

Avocadoes. Avocadoes are one for skin's elasticity. It contains all the healthy fats and can protect the skin as well as prevent it from forming wrinkles and fine liens.  MUPAs when ingested and gets to befriend the body can help make the cell walls stronger.

Berries. Just every berry out there contains all the anti-oxidant which can help slow down the aging process while making your skin glow. Since it has various helpful compounds, it has the ability to protect the skin's breakdown of collagen and elastin. Berries have compounds that are known to increase lifespan of the cells.

Tomatoes. Tomatoes contain lycopene. This anti-oxidant helps defend the body from sun damage and wrinkles. It is also under study as a possible cancer treatment. The lycopene helps the body neutralize the effect of free radicals as well as the UV rays from the sun exposure.

Beets. Beets contain phytochemicals and minerals. It helps the body fight infection, purifies the blood and helps cleanse the liver.

Kale. Kale is known to contain more nutrients than any other vegetables. It just is power packed with every nutrient that the skin will be thankful of.

Dark Chocolate. Dark chocolate contains a higher amount of cocoa. Or if available, raw cacao can even be better. It is packed with anti-oxidants for a smooth and glowing skin.

Water is Important

Superfoods this good can never be enough though. It may need you to do all things right since a single superfood meal can't combat a whole week of your consumption of processed foods. It has to be a lifestyle.

Now, for skin health, water hydration can be very important. You may have all the juices but water is still needed. Without water, skin may turn flaky, sallow and even dry. So make an effort in increasing your water intake to boost energy and of course to rehydrate your cells for glowing and healthy skin.

Natural Ways to Battle Cellulite in Our Later Years

The skin has several layers. The outside epidermis is the part that covers the inner dermis. The inner dermis contains the hair follicles, blood vessels, nerve receptors and connective tissues. Under the connective tissues are the subcutaneous fat that is the main culprit for cellulite.

Cellulite usually builds up and gets worse at the onset of old age. And usually, it happens in women as men tend to have different skin configuration. Their epidermis and dermal layers are thicker than women.

Modern medical science has made it possible for us to get of these cellulite deposits quickly. Of course there are liposuction treatments which make it quick and easy.

What is Cellulite?

Cellulite are those bumpy and dimply skins that appear in a woman's thighs, back and stomach. Due to the fats push on the connective tissue, the skin puckers causing the orange peel appearance.

Cellulite may appear in age as early as 15 years old and may even get worse as one gets older. But what are the possible causes of cellulite? Here are some.

1. 1.       Poor diet
2. 2.       Lack of physical activity
3. 3.       Hormonal changes
4. 4.       Dehydration
5. 5.       Obesity
6. 6.       Slow metabolism

And as said, cellulite may tend to get worse as women age. But why? Here are some more reasons.

1. When aging sets in, the skin gets thinner thus the cellulite appears more pronounced and even more visible.
2. Skin loosens during old age. Tone decreases and collagen is reduced. These allow adipose fat cells to press toward the surface of the skin.
3. Due to the years seen by the body, it tends to become less efficient when dealing with waste removal. Circulation also decrease thus cellulite are added.
4. Weight gain can also be another factor in the worsening of cellulite. When one age, tendency is one may pick and gain more weight. This increases the problem again.

So how do you fight cellulite build up as you age?

Fighting Cellulite

Cellulite treatments can promise you to get rid of these bumps and orange peel look. But some of these treatments may just be hypes but some can be effective. Let's take a look at them below:

1. Cellulite creams. These have no scientific evidence. Sometimes, they can even be harmful as its treatment includes the narrowing of blood vessels and forcing of water from the skin. This is bad for the circulatory system and can cause allergic reactions.
2. Change of diet. To cut down on toxins is one major advice to get rid or minimize cellulite. Refined and processed foods, artificial additives, dairy products, foods high in fats and sugar are several foods that should be avoided. Vegetables and fruits should be added in every meal.
3. Change of lifestyle. Foregoing of smoking, alcohol and self induced worries can help a lot.
4. Liposuction. Since liposuction is a procedure that can remove fat deposits, it can be a possible treatment for cellulite as well. But for caution, liposuction may not remove cellulite itself altogether but the deep fats.
5. Vitamin and mineral supplementation. To be able to keep healthy, Vitamin, C, E, A and selenium should be included in your daily nutritional supplements.
6. Massage. Massage and other spa treatments can help in minimizing cellulite; it can't remove it altogether but can temporarily lessen it for a short time.
7. Laser treatments. Laser has already been approved to be used as a cellulite treatment. Laser can melt the fat under the skin, break the fibrous bands below the skin and can even stimulate the collagen production.

Mesotherapy was originally used as a treatment to relieve pain from skin conditions that are inflammatory. Substances will be injected into the body such as amino acids, enzymes, vitamins and minerals. It can help break down fat and can bring some improvement in the cellulite.

Recharging our Body Naturally

Energy and power drinks are a common way of boosting our energy levels after a long day at work or a grueling workout. These are quick fixes that don't provide any real solutions to long term problems. You end up relying on energy foods each time you end up feeling exhausted.

A drop in your energy levels should not be ignored. It does not only leave your body feeling weak but it can also affect your psychological well being. Fatigue increases your stress levels which affects the quality of work and relationships.

Rather than relying on over the counter energy foods and drinks, energy boosting Superfoods can be a more reliable option. What it gives you is a steady source of energy to power your body throughout the day.

Negative Effects of Fatigue

The brain sends different signals when it feels the body is experiencing fatigue. It is manifested both physically and mentally.

•  Sleepiness
• Poor concentration
• Stress
• Decreased coordination
• Irritation
• Slow reaction time
• Poor judgment

Fatigue and Poor Sleeping Habits

The incident of fatigue increases with aging. This is natural but could be minimized with the right amount of sleep and diet. Sleep allows the body to repair itself and stock itself with energy. A healthy diet provides the fuel for repairing and restoring energy levels during sleep.

Energy Boosting Superfoods

Spirulina Powder

Spirulina is power packed with nutrients. It is rich in iron, magnesium, B12 and protein. All of these are needed for giving your body a steady supply of energy daily. Having Spirulina in its powder form makes it easy for you to mix this with fruit or vegetable juice. It could also be used in shakes, salad dressing and soups.

Coconut Oil

Coconut oil contains MCTs (multi-chain triglycerides), fats that are actually good for your health. These are easier to digest and could be easily converted for providing energy. Coconut oil is a flexible ingredient and can be used for baking and raw food recipes.

Cacao Powder

Cacao powder is a good substitute for those with sweet cravings. It helps satiates your cravings without the bad fats contained in common sweet delights. Cacao is rich in iron and magnesium that are essential for producing energy. It can also give that “sugar rush” to help elevate your mood. But just like its other sweet counterparts, too much cacao can be unhealthy.

Chia Seeds

Keep your energy levels charged up with Chia seeds. It helps sustain your body's batteries to give you that extra energy. Chia seeds are loaded with calcium, magnesium, iron and good fats (omega 3). Chia seeds may appear small in stature but could easily double up when ingested helping you feel fuller.

Maca

Coffee has a natural effect of stimulating the brain and revitalizing the body. But for people searching for a healthier alternative, Maca has been proven to be quite as effective in providing a natural boost. It stimulates the production of energy to replace lost reserves.

Lifestyle Changes

Aside from eating a healthier diet there are simple lifestyle changes that could reinforce the change in eating habits. Maximize your energy levels by following these lifestyle changes.

• The Numbers Game : you may not be aware that some foods actually require more energy to burn than what they give. Instead of feeling refreshed after a meal, you might actually feel tired and lethargic. Switch to unprocessed or whole foods and back this up with fruits, vegetables, whole grains and protein.
• Stick to an Eating plan : we may not have the same working schedule. Some people's working day start much, much earlier while others start in the evening. Develop an eating schedule that covers the three major meals (breakfast, lunch, dinner). These can be customized according to your workday. Try eating meals at 3-4 hours to provide enough energy and keep you focused.
• Avoid Quick Fixes : minimize your coffee, energy bars and drinks consumption and consider these as a last resort. Switch to healthier options like dried fruits, vegetable salads and nuts. These contain the same amount of energy without the added poundage.
• Hydration : liquids are lost as we try to keep our body's internal temperature cool. 2 liters of water a day is recommended. Make this healthier by adding fruit juices into the mix.
• Exercise regularly : regular physical activities keeps your mind and body prepared for any emergency. It keeps your mind and body fit and ensures that is ready for a grueling day at work.

Diet Supplement Overdose, A Case of Being Too Healthy

The lifestyle of people of the past and the present makes a big subject for comparison, and if we are to list them all, we may just be surprised of how huge are the differences. There might be no point to compare it all because the times have passed and even the lifespan of today's generation have gone shorter.

Nowadays. Almost everything from bottled water to your regular oatmeal are fortified with vitamins and minerals. They read nice in the label, a reason you are likely buying it. Covering the nutritional elements you are not getting from the food you eat usually sounds promising, and you get more of them thinking it will provide positive effects for your health.

On the other-hand have you ever thought of the consequences of getting overboard with these vitamins and minerals? Yes, if you might not aware, there is such a thing as overdose in vitamins and minerals. It is called hypervitaminosis that is synonymous to vitamin poisoning. The bad news is, can hurt you if you will not be watchful.

Balanced or Overdosed?

We are very familiar with the word balanced. There is balanced diet, because we need to have balanced nutritional intake for our body to function properly. When it comes to vitamins and minerals, more of a single vitamin and deficiency of another is never better, the same in having more than what you need for your daily requirements.

What Happens When You Get Too Much?

Listed are a few of common vitamins that people take as dietary supplement, or a product of single type of food included in daily meals.

Vitamin A. Vitamin A is good for eyesight, bone metabolism, cellular health, and immunity function. But going over? This is what happens.

• Coarse bone growths
• Hair loss
• Skin dryness and peeling
• Liver problems
• Discoloration of the skin.

Important: For Vitamin A, a healthy adult aging 19+ only need 3000 µg or 10,000 IU of daily value.

Vitamin D. The sunshine-vitamin also has adverse effect when you get too much of it. What are they?

• Vomiting
• Decreased appetite
• Irritability
• Constipation
• Stress and fatigue
• Muscle weakness

Important: For Vitamin D, 250 µg (10,000 IU) per day is recommended for safe intake levels.

Omega-3. Many people get their dose of Omega-3 for its anti-inflammatory properties. People of old age especially those who are allowed to eat only on fish can have a risk for Omega-3 overdose. What happens when Omega-3 is too much?

• Increased risk of bleeding.
• Increase in blood cholesterol.
• Blood clotting.

In case of Omega-3, people who are taking blood thinners or aspirin are warned not to take it. On the other-hand for normal consumers and those suffering from joint-related diseases, it is hard to reach the upper limit. It is difficult to over dose on Omega-3 among other supplements.

Important: For healthy intake, women need 1,100 milligrams of Omega-3 daily while men need 1,600 milligrams. For children and lactating women, the required amount also vary

Other nutrients to watch out are Calcium, Folic Acid, and Vitamin B.

.What You Need to Do to Avoid Vitamin Overdose?

1. Watch your plate. Balanced diet is all about getting what you only need, if you eat food rich in Vitamin A today, you might just need to skip taking the supplement.
2. Check your dosage. Before taking vitamins, it would be helpful if you know how much you need according to your age and health condition. Ask your doctor if you have special health cases.

Our health is all what we get and we have to protect it as we can. Remember that being sensitive to the nutritional needs of your body pays positively.

Image Credit: FreeDigitalPhotos.net

How to Improve Sleep Quality

The average American is said to only sleep for 6.9 hours a night. And this is below the recommended length of hour that an adult should sleep. And due to this, when all shortened sleep hours accumulate, tendency is, it can have this big effect to the person both in emotional and physical aspects of his or her being.

The result of sleep deprivation due to several factors can be result to several things such can be summarized into four:

1.       Reaction time against things and happenings  is slower 2.       Blood pressure rises 3.       Bingeing, eating more than necessary happens 4.       Diabetes and obesity risk rises

Reasons for Sleep Problems/Disruptions

To be able to remedy sleep problems, it is valuable to learn of the things that may cause it. Each of us may have different reasons or factors that can cause sleeplessness or low quality sleep.

Sleep quality can be affected by lifestyle, your diet, your stressors and your sleeping environment. Trying to remedy and understand these factors may help in improving your sleep quality after.

Some Tips to Sleep Soundly

1. Avoid watching TV. Television shows may cause excitement on you which may cause you to have difficulty in falling asleep later. Instead, read a book. Put away all your gadgets and no internet in bed.
2. Avoid caffeine 6 Hours Before you Sleep. Caffeine may perk you up for the day but it can also cause you to have a disrupted sleep at night. So keep it in the morning and avoid it in the afternoon.
3. Make Your Sleeping environment conducive to sleeping. When you sleep, keep your bed as comfortable as possible. Keep your pillows and sheets clean. Let your room not be too warm or too cold. Turn off the lights r simply dim it if you don't want it dark.
4. Meditate. Breathe in breath out. A couple of yoga poses will help you.
5. Shower before you sleep. Warm ones, not too hot or too cold. Keep it warm to loosen muscles and add up some light scents if you soak in a tub. Don't use over powering scents, it may cause your brains to go haywire.
6. End exercise an hour before. Ending an exercise right before you sleep might not be a good idea. After exercise, your adrenaline is still pumping making you too hyped up. S insated, do it with ample time for your body to settle, then take a warm bath and settle down to sleep.
7. Don't drink alcohol. Alcohol may be inducing a sedative effect early in the night, but once it wears off during midnight or during early in the morning, fragmented sleep can happen which may cause excessive daytime sleepiness.
8. Sleep when you're sleepy or tired. OD not put off sleep nor force yourself to sleep. Do some worthwhile yet light things if you can't sleep yet.
9. Sleep at the same hour every night. Sleeping at the same hour overnight helps your body establish a pattern. Since it has been familiar with your system, your body will just voluntarily do it after.
10. Don't nap in the afternoon. Napping in the afternoon can rob you your sleep at night. And it will be a cycle after.
11. Having some supplement that can aid in your sleep. But better choose it wisely. By supplement, I don't mean sleep inducing pills but supplements such as Vitamin D, magnesium, Vitamin B and Omega-3.
12. Avoid stressing yourself out. Constant and chronic stress may not only affect you mentally but it can disrupt your daily function, say your sleep. Instead, solve your problems for the day or if you have worries at work leave it there. Managing stress can be hard at first but managing it effectively can give you ample sleep later.

A sleep diary or journal can help you track down your sleeping pattern. It can help you jumpstart your goal of improving your sleep quality. And also, make sure you eat well, balanced food. Avoid unhealthy ones and bank on fruits and vegetables.

Image Credit: FreeDigitalPhotos.Net