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August is Summer Sun Safety Month

Summer Sun Safety

Each year, August is observed as Summer Sun Safety Month. This month encourages you to enjoy the summer days while taking precautions to avoid overexposure to the sun’s ultraviolet rays. The UV rays that can affect skin include UVA rays and UVB rays. The dangers from UV exposure are greater during summer days, when you tend to spend more time in the sun.

Spending time outdoors can reduce stress and help you get your daily dose of vitamin D, but too much ultraviolet (UV) radiation exposure can have damaging effects on the skin and can cause skin cancer. According to the American Cancer Society, more than 5 million skin cancers are diagnosed each year in the United States. Overexposure to the UV rays can cause premature aging of the skin and signs of sun damage such as wrinkles, liver spots and more. It can weaken the immune system and can also cause eye problems such as the cornea to become inflamed or burned.

Here are four tips to reduce UV exposure during summer

  • Stay in shade, at least from 10 am – 4 pm. If you go outside, wear a darker hat as it may offer more UV protection. Avoid wearing straw hats with holes, as UV rays can pass through them.
  • Wear protective clothing such as long-sleeved shirts and long pants and skirts, when you’re outside, and even when you’re in the shade. Wearing darker colors may offer more protection than lighter colors.
  • Before going outdoors, apply a thick layer of sunscreen with a sun protection factor (SPF) of 30 or higher on all exposed skin. The SPF number is the level of protection the sunscreen will provide against UVB rays.
  • Wear sunglasses. Choose wrap-around glasses to block UV rays and protect your eyes from UV rays and reduce risk of cataracts.

If you notice any skin changes, redness or allergies, consult a doctor or dermatologist.

The strength of the sun’s UV rays reaching the ground depend on a number of factors such as time of day, season of the year, distance from the equator (latitude), cloud cover and more. UV rays from artificial sources like tanning beds can also cause sunburn.
Celebrate Summer Sun Safety Month – encourage your family members and friends to wear hats, sunglasses, and sunscreen when they step outside. Also remind them that protection from UV rays is important all the year round, not just during the summer.

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Best Practices To Keep Your Skin Healthy And Glowing

Skin

The skin is the largest organ that protects your body from harsh sun rays, pollution, harmful elements, etc. It is the body’s first line of defence against all possible threats present in the environment. It acts a filter that prevents millions of pathogens which can cause infections and diseases, from entering the body.It is therefore important to take care of your skin and keep it healthy and glowing. Proper skin care ensures that your skin has the nutrition it needs to repair itself, maintain optimal function and retain a youthful resilience. Having good skin can boost your confidence and self-esteem.

Importance of Good Skin Care

  • It keeps your Skin more Youthful: As people age, the skin’s cells turnover rate slows down, which makes the skin look duller and less radiant. A good skin care routine with quality products is essential to remove dead skin cells and help your body will replace them with newer, more youthful cells.
  • Prevention is Easier than Correction: Taking good care of the skin prevents skin problems. Preventing skin problems is better than trying to fix them in the future, which can be costly.
  • It keeps your Skin Ingood Condition: Skin cells shed throughout the day. Good skin care is important to keep your skin glowing and in good condition. An effective routine can help prevent acne, treat wrinkles, and help keep your skin looking its best.

Basic Skin Care Routine

  • Cleansing: Cleansing removes impurities like dirt and natural oils that can make your complexion dull. These impurities can be environmental toxins that could penetrate into your skin and cause skin problems. Cleanse your skin once in the morning and in the evening.
  • Toning: Use toner after cleansing to make your skin smooth and restore nutrients.
  • Moisturising: Moisturizers should be used after toning to keep your skin moist and supple. Cleansing can strip natural moisture from your skin. If you have oily skin, make sure to use oil-free, gel-like moisturizer.
  • Use Sunscreen: Use sunscreen everyday even on cloudy days. Use sunscreen that has at least 30 SPF.
  • Use Exfoliator and Serum: Exfoliate your skin once or twice in a week to remove dead skin. Using a serum based product can address issues like redness, acne scars, etc.

Other Skin Care Tips

  • Don’t Smoke: Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow and makes the skin paler and older. It deprives the skin of oxygen and nutrients. Smoking can also damage the collagen and elastin in your skin. It can also darken your lips and cause squinting to prevent smoke from getting into your eyes, which can lead to wrinkles.
  • Treat your Skin Gently: Do not take long showers, especially with hot water,as it can remove oils from the skin, making it look dry and flaky. Do not use harsh soaps and detergents as they rob the skin of its natural oils. After washing or bathing, gently pat or blot your skin dry with a towel to retain some moisture.
  • Maintain a Good Diet: Make sure to eat lots of fruits, vegetables, whole grains and lean proteins. Research suggests that a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might help promote youthful looking skin. Drink plenty of water everyday to keep your skin hydrated.
  • Manage your Stress: Too much stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin, take steps to manage stress. Make sure to get enough sleep and take time to do small things that make you happy. Practice yoga or any other form of exercise to manage stress and keep your skin healthy.

Maintaining a healthy lifestyle is critical to maintain good skin hygiene. Schedule a check-up with your dermatologist to assess what is working for your skin and what you could do to potentially improve or adjust based on your history and skin type.

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How to Prevent Premature Aging of Your Skin with Some Simple Steps

Premature Aging

As people start aging, the production of collagen, a crucial protein that promotes skin firmness, begins to decline and the skin starts getting drier and thinner. This can eventually lead to wrinkles and other signs of aging. Taking good care of your skin is important because it is the outermost part of the body and protects your body from harsh sun rays, pollutions and other toxins that are present in the atmosphere. Not taking care of your skin can lead to premature aging of skin. The present lifestyle choices also contribute to untimely aging of your skin. However, you can improve the quality of your skin, if you take proper care of it.

Signs of Premature Skin Aging

  • Inflammation: Inflammation is a sign of premature skin aging which can develop due to frequent exposure to the sun. Inflammation is a patchy discoloration that is caused by the heat and UV rays which damage the skin cells.
  • Dry Skin: The skin can become very dry as it starts thinning. Dry skin is a major concern for people as they reach their 40s. But this can become an issue at an earlier age also if your skin’s quality diminishes sooner.
  • Sunspots: Sunspots, also called age spots or liver spots, are dark flat spots that can form on various parts of your body, including your face, the back of your hands or on your forearms. It may look like inflammation but these spots occur due to the sun exposure for many years. They typically form in people above the age of 40 but can become evident sooner if sun exposure is frequent.
  • Skin Sagging and Wrinkles: Wrinkles and sagging skin become more noticeable as you enter your 30s because your collagen production starts to decline. Poor skin routine can speed up the development of wrinkles, making your skin look prematurely aged.

Different Causes of Premature Skin Aging

  • Eating Habits: Several studies have shown that what you put in your body will reflect in your body and skin. Intake of foods that are high in sugars and refined carbohydrates can gradually cause harm to your skin.
  • Smoking and Alcohol: The toxins that you inhale while smoking can lead to oxidative stress. This affects your body’s potential to detoxify and heal itself, and this can lead to thinning skin, dry skin and wrinkles. Similarly, alcohol is also not good for skin because it causes your skin to dehydrate.
  • Sun Exposure and Tanning: When ultraviolet (UV) rays penetrate into your skin, they can alter your skin cells’ DNA and ultimately result in wrinkles.
  • Stress: Stressful situations can trigger an inflammatory response from your body. If you are regularly exposed to stressful situations, your body will continuously release stress hormones, which causes your skin to age more quickly.
  • Sleeping with Makeup: Sometimes people get so tired that they forget to remove their makeup before going to bed. This can trigger the appearance of pimples, acne, fine lines, and wrinkles.

Quick Tips to Prevent Premature Skin Aging

  • Protect your Skin from the Sun: Use sun protection every day and protect your skin by seeking shade, or covering up with sun-protective clothing. Make sure to use sunscreen that is broad-spectrum, SPF 30 (or higher), and water-resistant.
  • Avoid Repetitive Facial Expressions: Frequent facial expressions can contract the underlying muscles and if you do it repeatedly for many years, these lines become permanent.
  • Exercise Most Days of the Week: Moderate exercise can improve circulation and boost the immune system, and this can give your skin a more youthful appearance. Too much exercise can also have detrimental effects – it could damage skin cells and loosen the muscles.
  • Eat a Balanced Diet: Some studies suggest that eating plenty of fresh fruits and vegetables prevents damage to your skin. A balanced diet provides good fats from fish and nuts, and nutrients from fruits and vegetables that are important for a radiant skin. A diet rich in vegetables and unsaturated fats and low in dairy and sugar can provide a healthier skin.
  • Cleanse your Skin Gently: Gentle washing helps to remove pollution, makeup, and other substances without irritating your skin. Apply a moisturizer and toner to keep your skin moist and supple. This will give your skin a youthful appearance.
  • Wash your Face Twice a Day and after Sweating Heavily: Perspiration, especially when wearing a hat or helmet, irritates the skin, so you want to wash your skin as soon as possible after sweating.
  • Drink Plenty of Water: Make sure to drink enough water to keep your skin hydrated.

All the above-mentioned tips would help to prevent premature aging of the skin and provide a radiant skin.

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10 Summer Skin Care Tips for a Healthy, Glowing Look [INFOGRAPHIC]

The skin is prone to many problems like sunburns, itchy rashes, fungal infections, and so on during the summer season. The heat can really dehydrate you, causing sweating and making your skin prone to all kinds of problems. To avoid this, you need to take good care of your skin.

Here are 10 important skin care tips to focus on to maintain a healthy and glowing skin in summer. Following the below listed tips can restore your skin’s natural balance and keep it well protected from summer heat.

Check out the infographic below
Summer Skin Care

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Eight Ways To Keep Your Skin Smooth And Hydrated

Skin

Everyone wants smooth, clear skin, but continuous exposure to pollution, acne in the teens, the harsh rays of the sun, stress and aging makes the skin rough and bumpy. Apart from external factors, genetic conditions like eczema, psoriasis, etc can also lead to dry skin. In the case of older women, chemical and hormonal changes leads to loss of skin smoothness. However, having a regular skin care routine can help prevent skin problems and slow signs of aging. Use of moisturizer, sunscreen, and steaming are basic things that you can include in your skin care regimen to achieve smoother skin.

Tips to keep your Skin Smooth

  • Maintain a Skin care Routine: Taking proper care of your skin includes cleansing, exfoliating, toning, and moisturizing. These steps help get rid of dirt, clogged pores, etc that can make your skin prone to acne, pimples, dead skin and rough skin. A regular skin care routine can help keep your skin clean and smooth and soft.
  • Use Vitamin C Serum in the Morning: Vitamin C has anti-aging benefits and repairs damaged skin. It prevents damage even before anything happens to your skin. It protects your skin by neutralizing free radicals, unstable atoms or molecules that can come from inside our bodies and from external sources such as UV radiation. Free radicals launch tiny attacks on the healthy cells in our bodies. Vitamin C helps to protect your skin against damage caused by free radicals. Today, there are many creams and serums that contain Vitamin C. Applying Vitamin C serum on your face and neck can protect your skin from sun damages.
  • Use Hyaluronic Acid: Hyaluronic acid is the ideal solution for dry skin. It has moisture binding properties that makes the skin look plump and soft. Due to exposure to the sun, pollution and other external factors, the level of hyaluronic acid decreases over time and this leads to dry and flaky skin. Applying hyaluronic acid in the form of serum or cream can keep your skin soft and hydrated.
  • Use Sunscreen Lotion: Use sunscreen lotion that has at least SPF 30 to protect your skin from the sun’s harmful ultraviolet (UV) rays. Harsh sun rays, especially between 10 am and 4 pm, is very harmful for the skin and prolonged exposure to sun can make your skin dry, rough and flaky. Using sunscreen also helps to lighten dark spots, minimize redness, improve skin elasticity and also maintain moisture in your skin.
  • Chemically Exfoliating: Chemical exfoliation is an innovative method to attain soft and smooth skin. Exfoliation with AHA (Alpha Hydroxy Acid) helps to improve the skin’s natural renewal process, revealing new younger skin cells and makes your skin look healthier. It reduces hyperpigmentation and it also improves the skin texture. Begin chemical exfoliation with AHA once in a week and then gradually increase the frequency as your skin can tolerate. Chemically exfoliation with Beta Hydroxy Acid is another alternative. It helps to remove dead skin and removes dryness, flakiness an also clears clogged pores. When the layers of dead skin cells on the surface of the skin are removed, such as by exfoliation, the skin loses some of its physical protection against the sun’s UV rays. So it is important to be diligent with sunscreen when using BHA.
  • Use a Humidifier: The skin can easily dry out at night. This is because of the fans and AC or heaters that can contribute to a dry room. Use a humidifier and apply moisturizer before going to bed to keep your skin moist and hydrated.
  • Eat Healthy and Drink Enough Water: Just like applying enough moisturizer and serums, it is also important to eat well to get a glow from within. Eating healthy and drinking enough water keeps your body hydrated.
  • Sleep Well: Sleeping well for at least 6 to 8 hours helps relax the body and this helps to heal the stress and tension that affects the skin. So make it a priority to get proper sleep at night so that the damaged skin can be repaired easily.

Having good skin makes your look better, younger and also boosts your self-confidence. From hormonal acne to skin discoloration to sunspots, your skin goes through several issues that can make your skin dull and rough. All of the above-mentioned tips can help protect your skin from dryness and keep it soft, smooth, and supple.

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Effective Medical and Home Remedies to Reduce Acne Scars

Acne Scars

Everybody likes a smooth and supple face that has a glow from within, but everyone is not blessed with a soft face. Acne is a nightmare, especially for teenagers and this concern could continue until adulthood. Pimples, acne and redness are commonly found skin conditions on both men and women. Around 80 percent of the people who have acne are between the ages 11 to 30.

Acne is caused when bacteria, oil and dead skin fill up and inflame pores, the tiny openings in your skin through which oil and sweat rise to the surface. Another cause for acne is hormone changes. Stress, the environment, exposure to harsh sun, menstrual cycles, oil-based products and birth control pills are also other causes for acne.

Types of Acne

  • Pustules: These are pus-filled lesions that are red at the base and white or yellow at the top.
  • Papules: These acnes are in pink to red bumps that hurt when you touch them.
  • Nodules: These are solid lesions which are larger than papules and pustules. They extend deeper into the skin are painful too.
  • Cysts: Cysts lie deep within the skin which are painful, full of pus and likely to cause scars.

The skin is the largest organ in the human body and it protects you from harmful UV rays and bacteria. The areas that have sebaceous glands are prone to acne like the face, back and chest. Acne scars are caused by the inflammation of acne blemishes. The acne pore swells and a breakdown occurs in the wall of the pore. Some acne blemishes are small and the scars created are shallow and heal quickly. Sometimes the contents of blemishes spill into the surrounding tissue and cause deeper scars. Some acne scars fade with time but some do not. So here are some tips to remove acne scars:

  • Home Remedies:
    • Retinoids: Topical retinoids prevent inflammation, reduces acne lesions, and quicken regeneration of cells. It also helps to lighten hyperpigmented acne scars, including those in people with darker skin tones. Remember, retinoids can make your skin sensitive to sun, so take necessary measures like sunscreen lotions etc.
    • Salicylic Acid: It is a naturally occurring compound that is often an ingredient in acne skin care products. It helps to clears dirt, skin cells, and other debris that leads to acne from the pores of the skin. It helps to minimize swelling and redness that reduces scarring. So use products that contains salicylic acid in your skin care routine.
    • Lactic Acid: It acts as a gentle peel to pull away dead skin cells and minimizes the appearance of scars and smoothen the overall texture of the skin. It lightens scar and hyper pigmentation. It is also present in diluted apple cider vinegar.
    • Alpha Hydroxyl Acid: Alpha hydroxy acids (AHAs) helps to get rid of dead skin cells and prevent clogged pores. Doctors may recommend AHAs for treating acne and reducing the appearance of acne scars. It mildly scraps out the outer layer to reveal the fresh skin underneath.
    • Natural Remedies: These include honey, coconut oil, lemon juice, aloevera gel, shea butter etc.
  • Medical Treatments:
    • Chemical Peel: A chemical solution is applied by the doctor to remove the top layer of skin and minimize the appearance of deeper scars. This process can be repeated to maintain the results. There can be some side effects like change in skin colour.
    • Laser Resurfacing: This is a popular treatment that is usually performed on scars that were once treated with dermabrasion. This technique has an increased risk of side effects for people with darker skin or a history of keloids.
    • Soft Tissue Fillers: Injecting collagen or fat or any other similar substance under the skin to make it plumper and make the scar less noticeable. This is a temporary treatment, so you will have to repeat the treatment when required.
    • Dermabrasion: This procedure is ideal for severe scarring. The doctor removes the top layer with a rotating brush. Surface scars may be completely removed, and deeper acne scars may appear less noticeable.
    • Surgery: This is a minor surgery called punch excision. In this procedure the doctor cuts out individual acne scars and repairs the wound with stitches or a skin graft.
    • Skin Needling: Your doctor rolls a needle-studded device over the skin to stimulate collagen formation in the underlying tissue. It’s a safe and simple process for acne scarring with minimal risk of discoloring the skin. Results are subtle, and you may need repeat treatments.
    • OnabotulinumtoxinA (Botox): Sometimes the skin around acne scars puckers. Injecting Botox helps to relax the surrounding skin that improves the appearance of an acne scar. The results are temporary, so repeat treatments may be needed.

All the above-mentioned tips help to remove acne scars and for medical treatments, you can reach out to a reliable plastic surgeon who can provide the right treatment for your acne scar.

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6 Natural Ways To Get Rid Of Blackheads

Blackheads

The skin’s pores accumulate dirt, sebum, oil and dead skin cells on a daily basis. This accumulation of grime results in clogged pores and hair follicles, leading to concerns like blackheads, whiteheads, acne and so on. Blackheads are a mild type of acne in which the acne lesion is not closed. No matter how well you take care of your skin, this pinhead-like black lesion on the skin – that can affect face and body – just shows up sometimes.

Blackheads – tiny, raised bumps on the surface of the skin that mostly black in color – occur if your skin is not cleaned properly. When oil, dead cells and sebum block the pores on your skin, it settles in the pores over time and when these materials are exposed to air, they get oxidized and turns black, forming blackheads.

In addition to lack of proper skin cleaning, other factors that cause blackheads include:

  • Hormonal changes
  • Excessive production of skin cells
  • Excessive use of cosmetics
  • Excessive sweating
  • Shaving parts of your body – it expose the hair follicles.
  • Health conditions like stress, PCOS, and even PMS

Though frequently seen on the nose, corner of the nose, cheeks, forehead and the chin area, blackheads can appear on other parts of the body as well.

If blackheads are not tackled in the early stages, it can cause your face to look pigmented. Here are some highly effective natural ways to get rid of blackheads.

  1. Lemon Honey Mask: Applying a simple lemon-honey mask is an easy and effective way to get rid of blackheads. For this mask, take one teaspoon of lemon juice and add half a teaspoon of honey to it. Mix it well and apply this mixture on to your blackhead area. After 15 minutes, check if it’s dried. If it is, wash it off with lukewarm water. Repeat this 3-4 times in a week for best results. Lemon has astringent properties which open the clogged pores, while honey has antibacterial properties that can tackle bacterial action which causes blackheads and nourish and hydrate the skin.
  2. Egg White and Lemon Mask: Mix three egg whites with 2 tablespoons of lemon juice and apply the mask to clean skin. Once the mask is dried apply a second layer. Rinse off after 20 minutes. Egg white has skin-tightening properties that can reduce the appearance of blackheads.
  3. Baking Soda: To remove blackheads, mix 1 tablespoon of baking soda with 2 tablespoons of water to make a smooth paste. Apply this on the concerned areas and leave it on for 15-20 minutes. Wash it off with lukewarm water. Baking soda has anti-bacterial and anti-fungal properties. It also helps in exfoliating dead skin cells and extra sebum.
  4. Cinnamon Lemon Mask: Mix 2 tablespoon of cinnamon powder with 2 tablespoon of lemon juice and make a smooth paste. Apply this mask on concerned areas and leave it on for 20 minute. Rinse off with lukewarm water. Apply this mask 3 -4 times a week. The cinnamon powder helps tighten pores and improves blood circulation, whereas lemon has anti-bacterial properties that aid in fighting blackheads, whiteheads and acne.
  5. Charcoal Peel Off Mask: Mix half a tablespoon of activated charcoal and a teaspoon of gelatin with warm water. Apply the mask on the affected areas and leave it to dry for about 20 minutes. Gently peel off the mask and rinse and moisturize your face. Charcoal is one of the best skin care ingredients. It not only removes blackheads from the roots, but also tones the skin, removes toxins and deep cleanses the skin.
  6. Oatmeal Scrub: Exfoliating skin helps to get rid of blackheads. An oatmeal scrub is a great exfoliator. It acts as a mild cleanser and can quickly remove blackheads and dirt. Oatmeal unclogs pores, removes blackheads and leaves your skin moisturized and radiant. For oatmeal scrub, mix 2 tablespoons of oatmeal and 1 tablespoon yogurt with a few drops of olive oil. Add some lime juice for better cleansing. Apply this mask on a clean and dry face, and leave it on for 10 minutes. Once the mask has dried, remove it by rubbing it off gently in a circular motion. Rinse and moisturize.

Here are some tips to prevent blackheads forming:

  • Change clothes immediately after engaging in any sweat-producing activity. Sweat that sticks close to your skin can clog the pores on your skin and cause blackheads.
  • Wear loose clothing made of natural fiber such as cotton. It allows the skin to “breathe” and avoids irritating friction.
  • After a workout, wash your sweaty face.
  • Drink a lot of water to hydrate the skin’s surface and keeping the potent oil blocks at bay.

If these at-home measures to reduce blackheads don’t work within 8 weeks, the American Academy of Dermatology (ADD) recommends consulting a dermatologist.

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How To Keep Your Skin Healthy And Prevent Premature Aging?

Skin Healthy

The skin is the largest organ in the human body and a barrier to prevent pathogens and other harmful agents from entering your body. It protects your from several virus and bacteria. It also protects you from the harsh rays of the sun that can harm your cells. Therefore, taking good care of your skin is important.

Everyone desires youthful-looking plump skin, but with aging, the skin becomes loose and saggy. This is because the production of collagen slows down overtime. This can lead to wrinkles, fine lines etc. Skin dryness is also a common issue that occurs with age because the sebaceous (oil) glands decrease in size. Apart from biological factors, there are other factors that can damage your skin like exposure to sun, pollution, stress, obesity, too much facial movement, and even sleep position.

Common Changes in Skin

As you age, changes occur in the skin. The most common changes are rough skin, lesions, dryness, thinning of epidermis that makes the skin transparent, get easily bruised and fragile. Loss of fat below the skin may also result in in loose skin, sunken eyes, etc.

Tips to Prevent Wrinkles

To avoid getting wrinkles, it is important to take precautionary measures. Wearing sunscreen lotions, washing the face every morning and night, gentle massaging, etc., are simple things one can do on a daily basis to prevent aging of the skin. Other things you can do to maintain the quality of your skin and prevent wrinkles include:

  • Use Retinoid: Retinoid or retinol is derived from vitamin A that is the most popular anti- aging element. It has the ability to increase the collagen that can prevent your skin from sagging and make it look more plump and youthful. Retinoid helps in skin regeneration and helps to generate new blood vessels that can enhance the overall appearance of the skin. This element is now available in face creams, gels, facewash etc. Using a very small amount of retinoid helps to prevent skin peeling.
  • Protect your Skin from Sun: Continuous exposure to the harsh rays of the sun and pollution can lead to premature aging of the skin. To protect your skin from getting damaged from UV rays, make sure to apply sunscreen lotions with SPF of 30 to 50 on every day, irrespective of the weather. You can also wear a hat, scarf or sunglass for extra protection.
  • Drink enough Water: Drink enough water to stay hydrated. This helps to avoid dryness and aging of your skin. Drinking enough water helps to flush out toxins from the body and also helps with digestion, regulates your body temperature, boosts skin elasticity, corrects tissue damages and keeps you skin glowing and hydrated.
  • Eat Healthy: Applying creams and gels are all outside aids. For your skin to glow from within, it is important to eat a vitamin rich healthy diet. A Dutch study from 2019 showed that people with diabetes had facial wrinkles and premature aging of the skin. Likewise, women who consumed high volumes of red meat and other unhealthy food items also faced the same skin issues. So, maintain a healthy diet that includes items like green tea, fruits, vegetables, olive oil, salmon, flax seeds, chia seeds, etc., that have high anti-inflammatory and antioxidant properties and may also improve the skin’s elasticity and protect against skin damage and premature aging.
  • Use Moisturizers: Apply moisturizer every time you wash your face. It helps keep your face very hydrated and nourished. Make sure to use moisturizer that has hyaluronic acid and vitamin C that can help prevent wrinkles and fine lines.
  • Sleep on your Back: A study conducted in 2016 suggests that sleeping position has an effect on the formation of wrinkles. People who sleep on their side or stomach are prone to mechanical compression forces, which can speed up the formation of wrinkles, and also distort facial skin. Sleeping on your back instead of on your side or stomach is one way to prevent aging. Using silk pillow covers is recommended as silk causes less friction and abrasions on the skin.
  • Relax your Face: Continuous facial movements like frowning, squinting, etc., can quicken the formation of wrinkles. If you find yourself frowning too much, then practice relaxing your facial muscles to avoid getting wrinkles. You can also do deep breathing, yoga, and meditation to keep yourself calm and stress free.

We lose thousands of dead cells off the surface of the skin on a daily basis. Even if your skin is glowing and beautiful today, there is no guarantee that you will have a healthy skin tomorrow. Therefore, taking care of your skin is essential to avoid premature aging and keep your skin healthy and glowing.

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Foods to Avoid & Foods to Include in Your Diet for Good Skin Quality

Skin Quality

It is important to first realize that skin is not just an aesthetic entity. It is the largest organ in the body that covers your muscles, bones, and other organs. When any problematic changes happen in your skin, that means something is happening beneath the skin surface and you need to alter your beauty routine. Effective face creams and treatments are available to help you maintain the beauty of your skin, but beautiful, healthy skin always starts from within. When healthy, the skin layers work hard to protect you, but if it is compromised, its ability to work as an effective protective cover is impaired. The food you consume has an impact on the health of your skin. Therefore, it is crucial to avoid some foods and include the right food in your diet to improve the health and beauty of your skin.

Foods to Avoid:

  • Coffee: It is important to avoid too much caffeine as it is very dehydrating, or cause dryness to the skin. Some coffee drinks contain more caffeine than others. So, it is good to avoid consuming a lot of it, or if you are going to have a cup of coffee or more than that, then make sure you follow up with some hydration to keep your skin hydrated.
  • Cheese: It is actually a superfood, so it is healthy; but consuming dairy products like butter, cheese, milk chocolate, etc. will increase oil production and lead to blocked pores that cause blackheads and breakouts. If you are experiencing some acne, avoiding these products may benefit you.
  • Fruit Juice: Though fruit juice is a great option for kids and a cleansing agent for adults, it is actually loaded with a lot of sugar. All the fiber from the fruits got extracted leaving behind a dense concentration of insulin-spiking sugar. Fruit juice contains high glycemic index and it could cause acne to flare up. Research finds that people who consume foods that has low-glycemic index will have half the amount of acne of those who eat high-glycemic index foods.
  • Chips: Most chips are covered with tons of salt. Salt might not directly cause acne, but it leads to other unfavorable outcomes for your skin. It causes your skin to dry out, which causes a host of problems like tired, dull skin and dark under-eye circles. Too much salt will cause water retention, puffiness, and swelling particularly around the eyes.
  • Burgers: Saturated fats like fatty beef, cheese, and butter may cause acne. It is because these foods are associated with high concentrations of insulin growth factor, which stimulates acne production.
  • White Bread: White bread has a glycemic index of 70. Foods that contain a high-glycemic index will boost hormones that increase the activity of oil glands in the skin and lead to acne formation. Breads also contain sugar, which instantly causes your insulin levels to spike up and cause inflammation, weight gain, etc. and also result in acne.

Foods to Include:

  • Salmon: The omega-3 fatty acids present in it reduce inflammation and help to keep the skin moisturized. They are a good source of high-quality protein, vitamin E, and zinc. It helps to break down collagen and elastin and keep your skin looking youthful. When your body has a high level of good fat, it feeds your skin and allows the skin to make healthy oil to stay healthier, and this makes your skin glow.
  • Eggs: Protein-rich foods like eggs or meat contain amino acids and are the building blocks of collagen production. Eggs, especially the yolks are packed with two nutrients choline and biotin help promote good skin. Choline helps in cell membrane production, while a biotin deficiency (however it’s rare) can lead to rashes and hair loss.
  • Oranges: According to a research published in the American Journal of Clinical Nutrition, people who eat foods that are rich in vitamin C have fewer wrinkles and less age-related dry skin compared to those who don’t. So, including great sources of vitamin C like strawberries, red peppers, etc. can benefit your skin.
  • Avocados: Avocados are packed with vitamin E. The natural oils in avocados can penetrate deep into the skin to nourish, soften, and hydrate. The hydrating properties reduce wrinkles and fine lines and keep your skin smooth. It boosts the skin’s immunity against stress and environmental factors. Particularly, the presence of antioxidants like Vitamin E and C protects the cells from radical damage, i.e. one of the best anti-aging methods. It also contains lutein (a carotenoid) that improves skin elasticity, and oleic acid and chlorophyll reduces redness and inflammation.
  • Spinach: Spinach contains different vitamins and minerals. The vitamins A and C present in spinach cleanse the skin and provide a flawless and glowing look. It also contains antioxidants that aid in fighting off bacteria that cause pimples and acne. The presence of vitamin B helps protect the skin from harmful UV (ultraviolet) rays of the sun and prevent premature aging. It helps to reduce acne, dark circles, inflammation, dry skin, etc. and also helps to repair skin by promoting the growth of new skin cells. Along with the essential vitamins, the nutrients and antioxidants in spinach will work to provide a clear and radiant skin.
  • Carrots: Carrots are a great source of vitamins and minerals. Eating foods high in beta-carotene and carotenoids impacts skin coloring, and those who consume these, look more attractive than those who don’t. According to healthline.com, one cup (250 ml) of carrot juice provides over 20% of the DV for vitamin C, a water-soluble nutrient that is necessary for collagen production. It is the most abundant fibrous protein in your body, and it helps to provide elasticity and strength to your skin. Vitamin C, an anti-oxidant helps protect your skin from free radical damage. A carotenoid-rich diet could protect your skin from UV damage and improve the appearance of the skin.

Everyone has a favorite face cream or treatment, but healthy, beautiful skin starts from within. That means what you consume will reflect on your skin. It is important to remember that you should take care of your skin by giving it enough nutrients. Eat the right food in the right amount and drink lots of water, so that your skin will stay soft, supple, and blemish-free.

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9 Simple Ways to Reduce Bruises

Bruises

Bruising is a normal response to an injury to an area of the skin. Bruises are caused when you fall, or someone hits you or you bump into something hard and the small blood vessels under the skin are damaged. Bruises occur because blood leaks out and has nowhere else to go. As the body heals and breaks down the hemoglobin, bruises will change in color. Generally, there are four phases of colors to a bruise before it fades away and the changing colors are a regular part of the healing process. Once the bruise has turned a light brown, it starts to fade.

Most bruises will go away after 2 weeks without treatment, while others will fade away after some time, depending on the damage. Here are some helpful tips to speed up the healing process and minimize the visibility of the injury:

  • Use an ice pack: Placing an icepack or something frozen immediately on the injury helps reduce the amount of blood that leaks from the blood vessels into the tissues surrounding it. Wrap the ice in a piece of cloth or in a paper towel and place it on the fresh bruise. Ice the bruise for 10 minutes at a time, and wait for 20 minutes before reapplying. Applying ice can prevent severe discoloration.
  • Heat application: If the bruise has already formed, applying a heating pad or a hot water bottle can help clear away the trapped blood and boost blood circulation. This will increase blood flow. Applying heat can also help to loosen tense muscles and relieve pain.
  • Rest: When you are injured, stop what you are doing and take some time to assess the damage. If you bang your knee in the middle of a workout, stop doing it and rest. It will slow down the blood flow to your bruise and prevent the bruise from getting worse. Do not massage the sore spot as it can break more blood vessels under the skin and make the bruised area appear larger.
  • Wrap it up: Placing pressure on the affected area can help ease any swelling caused by the bruise. It is best to use an elastic badge. Wrapping up the bruise firmly will squeeze the tissues and prevent the blood vessels from leaking. Take care not to wrap it up too tight.
  • Raise the affected area: Raise the area affected to a comfortable position. This will helps relieve pain, drain fluid away from the bruised area, and prevent the bruise from getting bigger. Doing this can also reduce pressure and compression, and help the healing process as you rest and relax.
  • Vitamin K cream: Vitamin K ointment can be bought over-the-counter. Vitamin K has properties to promote blood clotting and prevent blood loss. It can be used for subcutaneous bruises, especially on the face. Gently rub the cream onto the bruise at least twice a day.
  • Aloe vera: Aloe vera is well-known for its anti-inflammatory properties. Apply pure aloe vera gel directly on the bruise.
  • Ginger: Ginger is a great option to treat inflamed, injured skin. Wash the ginger thoroughly, and crush and apply it on the affected area. Hold it with a plaster and keep it overnight for the best results. Repeat this for a day or two.
  • Follow a bruise-healing diet: A person’s diet has a great impact on his/her health. Eating a balanced diet with specific foods that keep you healthy can strengthen the body’s blood vessels and minimize bruising. The following foods can promote the healing process:

    • Fresh pineapple can heal the bruise faster due to the bromelain content in pineapple.
    • Apples, citrus fruits, red-onion, dark colored berries and cherries, and leafy green vegetables contains high amount of quercetin that promotes healing.
    • Spinach, broccoli, lettuce, soybeans, and blueberries are sources of Vitamin K that can reduce bruising.
    • Crab, lobster, legumes, spinach, and pumpkin seeds are sources of zinc and can strengthen the tissues and help the body heal.
    • Eat protein-rich foods. Stick to those that are low in saturated fats and cholesterol like tofu, poultry, fish, etc.

Bruises usually heal on their own. However, if you continue to experience pain after three days, or if you develop a lump over your bruise or notice bruising for no reason, consult your doctor.