Skin Care
5 Tips for Amazing Summer Ready Skin
We look forward to summer for a lot of great reasons. The sun rises earlier, stimulating our circadian rhymes and making it easier to get up in the morning. Likewise, sunset gets pushed back, opening up a range of evening activities. There are health benefits that come with summer too. Studies show melatonin production increases slightly in the season’s longer days. This is the hormone that regulates our sleep by aligning it with the cycle of day and night. Researchers have also found that prescribed light exposure can reduce the depressive symptoms of Seasonal Affective Disorder (SAD). More than any other body part, though, our skin experiences direct effects of seasonal changes. The higher humidity and heat stimulate blood flow, carrying oxygen and nutrients more effectively through the skin. Even with all that, there is such a thing as too much sun. Summer’s impact on skin The benefits of summer are best experienced in moderation. Our bodies have learned to adapt to the environmental changes that come with hotter days. Our skin adapts too, from stimulating sweat glands to raising the production of the natural oils that lock in moisture. These adaptations change how we care for our skin, or at least, they should. The best skincare routines are tailored around helping our bodies' ever-changing needs. To find the best solutions for your summer skincare, we need to be aware of the environmental changes we’re dealing with. UV exposure Overexposure to the sun’s ultraviolet (UV) rays is one of the biggest causes of skin damage and premature aging. As much as we need the sun to stimulate Vitamin D production, too much of it creates problems. UV exposure is responsible for up to 80% of visible aging signs in the skin, including: Wrinkles Hyperpigmentation Dryness Age spots Blotchiness Dehydration As much as the heat stimulates blood flow, it also kicks our sweat glands into overdrive. Sweat may be the body’s natural cooling mechanism, but we lose a lot of water because of it in summer. Without enough water, many of the body’s restorative and protective functions slow down. Even some of the ways we cool off can contribute to dry skin. Jumping in the pool or ocean exposes us to chemical compounds that strip moisture and leave the skin chalky or flaky. Sensitivity and breakouts Dehydrated skin is more vulnerable to irritation, redness, and flare-ups. While sweat can cleanse pores, it also creates a sticker surface for bacteria, dirt, and other irritants. Sebum is one of the natural moisture-locking oils produced by the skin, but overproduction in summer can also clog up pores. 5 tips to get you summer-ready Luckily, all of these issues are pretty easy to correct. Knowing what’s happening to your skin is the first step. But what can you do to perfect your summer skincare routine? Here’s the best advice for getting your skin summer-ready. Sunscreen A quality sunscreen is your first line of defense against summer and the harsh effects of UV exposure. Don’t rely on last year’s bottle though. Invest in a good broad-spectrum sunscreen before the season starts. Sunscreens labeled as broad-spectrum block out both UVA and UVB rays. UVB is the ultraviolet light that leads to sunburn, which is what normal sunscreens protect against. UVA is the ultraviolet light that penetrates the deeper skin layers and damages the cells there. Look for a sunscreen with a Sun Protection Factor (SPF) of 30 or higher. This is the minimum SPF recommended by dermatologists. Hydration and moisturizing It’s important to replenish the water you lose throughout a summer day. Not only will this stave off dehydration in the daytime, but it’ll also help your skin restore itself at night. Melatonin production increases in the hours before bedtime and when we’re asleep. Your skin needs this hormone to activate antioxidants and restore collagen levels. As you sweat more in the summer, you may find yourself wiping or rinsing your face more often. While this helps keep the surface clear, it also strips natural oils from the skin. Use a light moisturizer to support moisture retention in summer. Heavier moisturizers can feel cloying in humid weather, especially when sweating, so they’re better for winter. Lighter ones offer a thin barrier of protection that still feels breathable. Lighter makeup Summer is usually the time to dress down, except when it comes to makeup. However, sweat-inducing heat creates some complications around makeup use. Luckily, you don’t have to completely ditch your foundation this summer. It would be wise, however, to make a few product switches. If you normally use cream-based foundations, try switching to a powder foundation for the summer. Creams are heavier on your skin in hotter climates. Powder foundations are lighter and don’t smear as easily in summer. Sun-protective clothing Like sunscreen, sun-protective clothing creates a barrier that blocks UV exposure. Even though clothing can only protect what it covers, it doesn’t mean you have to drape yourself in layers. A wide-brimmed hat is a simple piece of sun-protecting clothing that protects your face, ears, head, and neck. It’s a great way to shade your makeup when outdoors too. As for clothing, opt for items with tighter fabric weaves and darker shades. An exfoliating routine Exfoliating your skin in the summer is a fantastic way to prevent breakouts, remove irritants, and manage oil levels. There’s a right way to do it, though. Firstly, don’t exfoliate every day, this will strip your skin’s protective barrier. Everyone’s skin is different, so try exfoliating once every 7-10 days to see how your skin reacts. Slowly increase the frequency as you need. Exfoliants like salicylic acid are good at penetrating pores for deep cleaning, but a gentler product with lactic acid works better for sensitive skin. Get your skin ready for summer Your summer skincare routine has to be tailored to your body’s needs during the season. With just a few small tweaks, you can give your skin the best possible start to summer and make it easy to maintain throughout.
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Everyone Should Be Using Retinol, Here's Why
The top ingredient recommended by dermatologists is SPF. Number two on the list is retinol. Retinol is a type of multitasking product that helps with an array of skin concerns ranging from pigmentation and wrinkles to acne and more. However (remember, there's always a bug), retinol may also be an irritant and increase your skin's sensitivity to the sun. Because of this, it's recommended you add it to your skincare routine with some knowledge and preparation. Once you get to know the product, how to use it, and what it can do, it's your ticket to clear, youthful-looking skin. What Can Retinol Do? Retinol has several uses. It's beneficial against problems like acne and can target areas of pigmentation. It will also reduce signs of aging and sun damage. Your collagen production and cell turnover will slow down as you get older. When you apply retinol topically, it helps to bring your skin cells and overall function to a more youthful state. Retinol works by increasing the speed of cellular turnover, which helps reduce breakouts and keeps pores unclogged. It also helps to improve skin brightness and texture while reducing fine lines. Retinol can increase collagen production in your dermis to provide much-needed anti-aging benefits. Specific benefits offered by using retinol include: Improves the Presence of Acne Retinol is extremely effective when treating both non-inflammatory and inflammatory acne. It's also been proven to help reduce the visibility of pimples and stop new ones from forming. It does this by encouraging cell turnover. Acne develops when dead skin cells and oil starts collecting inside the hair follicles present on your face. When you apply retinol, the cells are eliminated and replaced faster. It also reduces oil production. Reduced oil production keeps oil from blocking the pores and works to prevent acne. Anti-Aging Benefits Retinol works as an anti-aging treatment in three main ways. It helps reduce the presence of wrinkles and fine lines, reduces the possibility of sun damage, and eliminates dark spots. Collagen is a type of protein that is made by your body. It helps to keep your skin looking smooth and young. Fine lines and wrinkles are reduced as collagen production increases. Retinol helps to reduce the appearance of wrinkles and fine lines by increasing total blood flow to your skin. This increases collagen production and improves the appearance of wrinkles by helping to thicken the inner layer of your skin. It helps with dark spots and sun damage cases by encouraging cell turnover and helping you eliminate discolored cells. However, retinol will also make you more susceptible to serious sun damage. Due to this, it's a good idea you only use retinol products at night, along with sunscreen in the morning, even if you plan to stay indoors. If you use retinol for its anti-aging benefits, ongoing use is recommended. Retinol needs to be a continual process because you are working to reduce the impact of aging. It will assist with wrinkles, fine lines, and sunspots, which means it's something you should continue using. You may have to use the product consistently for three to six months to see any improvements in your wrinkles. Brighten Dull Skin Retinol can help brighten dull skin. This may be caused by several issues, including sun damage, stress, pregnancy, bad lifestyle habits, drinking alcohol, smoking, and other sources of pollution. Retinol will calm down your skin cells responsible for producing melanin, which is a dark pigment. These are the cells that cause skin conditions, such as melasma. If this happens, your skin will appear discolored. Applying retinol encourages the skin cells to turn over, which helps the skin look brighter and become healthier. Who Should Use Retinol? Almost anyone can benefit from a retinol product. The exception is individuals with extremely sensitive skin or rosacea. If you are dealing with wrinkles, fine lines, or acne, retinol is a great product to add to your skincare routine. Will Skin Get Used to Retinol? When you first start out with retinol, you should start slow. For those new to the product, the adjustment period may include redness, dry patches, mild flaking, and purging, which means the skin will look worse before it gets better. A good way to start using retinol is by applying it three times per week and then increase to once every other day. When and Where to Apply Retinol? It's best to introduce retinol to your skincare routine is slowly. You can reduce cases of flaking, dryness, and redness if you build up your skin's tolerance. Try to limit your use of the product to just one or two times a week at first. As your skin acclimates to the product, you can increase frequency. When applying retinol at night, just use a pea-sized amount to clean and dry skin. Make sure to avoid your eye area. For the best results, wait about 30 minutes before you apply any other skincare products. If you use retinol, you should skip other exfoliators, such as the popular AHAs and BHAs. If you double up on these products, it can compromise your skin. That's because combining retinol and acids will cause serious cases of irritation. Be sure to use one or the other for the best results. When you start using retinoids, be sure you also use SPF. Today's retinoid products will increase cell turnover, making your skin thinner – temporarily, and more fragile. They also increase the photosensitivity of your skin. Be sure to use a broad-spectrum sunscreen in the morning to ensure your skin has the protection it needs. The Takeaway As you can see from the information above, retinol offers several skincare benefits. However, it may also be irritating and drying for individuals with sensitive skin. If this happens, use a product with lower levels of retinol and only use it a few times per week. As your skin gets more tolerant, you can increase the frequency and use a product with a higher concentration of the retinol inside.
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Hero Skincare ingredients - How long do they take to work?
When it comes to skincare, the sheer number of options and individual ingredients available today can make shopping for the right products extremely challenging. When you put a lot of work into your skincare routine, it is frustrating when you don't see results right away. After all, good things do not happen overnight. To help you choose the right skincare ingredients, we've created a guide to the most potent ingredients and how they can benefit you. Know more about skincare heroes that will provide the most immediate results and which ones are well worth the wait. Vitamin C Vitamin C, also called ascorbic acid, has powerful antioxidant properties. It prevents pigmentation and redness by shielding against UV and infrared radiation, as well as toxins from the environment. Research within the skincare industry point to the fact that Vitamin C usually takes four to eight weeks to have noticeable improvements in the tone and texture of your skin. When you apply carefully and layer with a good moisturizer, vitamin C products might get to work within a few weeks. But, if you have significant hyperpigmentation, it may take up to three months to see some real progress. AHA/BHA The two most common hydroxy acids include glycolic acid, lactic acid, and salicylic acid. Both are chemical exfoliants. BHA refers to beta hydroxy acid and AHA refers to alpha hydroxy acid. AHA is mostly used when you have rough, dry, and patchy skin. BHA is better for those with oily/combination skin with concerns about blackheads and acne. AHA and BHA are chemical exfoliants that help in discarding our dead skin cells by dissolving their cellular bonds. AHAs and BHAs both work as exfoliants, but the way they work is very different. BHA can help you if you have some aging or wrinkle concerns. They are also kind of soothing so if you have sensitive skin, you can use them too. Salicylic acid is the most common form of BHAs that are often present in cleansers and toners, and act as a skin peeling agent with antibacterial functions. AHAs are known for their ability to dissolve dead skin cells and stimulate the skin's natural renewal process. They’ve been known to help build collagen and promote cell regeneration. Some common skincare AHAs are tartaric acid, glycolic acid, citric acid, and lactic acid. Niacinamide Niacinamide is often considered a wonder ingredient with multiple benefits for skin health. Niacinamide is another name for Vitamin B3. It absorbs easily, protects skin from environmental stress, reduces excess oil production, prevents dark spots, improves skin hydration, and strengthens the skin's barrier. It keeps the skin from getting extremely dry. This ingredient is incredibly popular with dermatologists and skincare fanatics as it enhances the skin's elasticity and minimizes the appearance of wrinkles, fine lines, and pores. It is an absolutely holy-grail ingredient if you’re looking for a versatile ingredient. If given the time and attention it deserves, it can help address a number of skin concerns. You should also be aware that the speed at which it works for you depends on how often you apply it, how much of it you use, and which problems you're trying to solve. After eight weeks of continued use of niacinamide, anti-aging effects such as wrinkle reduction and improvements in skin elasticity began to kick in. Studies around the world have shown that a 6% niacinamide cream can diminish redness and blotchiness within four weeks of application if used twice daily. For niacinamide to start working at the cellular level, you have to continue to use it regularly to see a visible improvement. The effects of niacinamide are often not seen right away, as it works at the cellular level, just like retinol. If you follow a skincare regimen, your skin may become more supple and you may see fewer wrinkles appearing. The presence of niacinamide in your skin can help increase collagen production by reducing wrinkle-causing sugar proteins in your skin. Benzoyl Peroxide Organic peroxides, such as benzoyl peroxide (BPO), are organic compounds suitable for acne-prone skin. It is often available as an over-the-counter drug in different concentrations such as gels, spot treatments, and cleansers. As a treatment and preventative for acne, benzoyl peroxide penetrates hair follicles, kills acne-causing bacteria, and reduces inflammation. It often gets to work immediately when applied to the skin. But keep in mind that this ingredient also has some side effects. For instance, benzoyl peroxide may irritate the skin, if you’re not being careful. It's generally better for those with sensitive skin to use rinse-off products or benzoyl peroxide that's of lower strength. Consult your doctor before you use benzoyl peroxide. Hyaluronic AcidAs a humectant, hyaluronic acid keeps the moisture in your skin locked in. As a result, your skin looks and feels hydrated because it pulls moisture from the surrounding environment. Hyaluronic acid works mostly on the surface of the skin, allowing it to hydrate in minutes. Your skin looks supple and refreshed. You may even notice a temporary reduction in fine lines. A serum with a low to medium molecular weight penetrates the skin a bit slower, but still a lot faster for dewier, bouncy skin. Hyaluronic acid of larger weights actually forms a film over the skin to attract water, so these products start working more quickly. Hyaluronic acid begins working immediately upon application to the skin, giving it a plumper, more hydrated appearance after just a few minutes. Retinol Retinol is a miracle worker for most skincare fanatics as well as dermatologists. This viral skincare hero helps fight aging, acne, pigmentation, dark spots and so much more. Because skin cells replace themselves every 28-40 days, introducing new skincare ingredients into your routine should take 4 weeks before you see any improvement. During use, it stimulates collagen synthesis, reduces pigment production, boosts elastic tissue, and promotes healthy skin growth. You can use it to lessen fine lines and increase skin firmness. If your derm doctor has prescribed you a retinoid, stay on top of things, as retinoid takes longer to work so before you see results your condition might get worse for a bit. With retinol, it’s always good to use it for the long term as it takes between six and 12 months of regular use to see positive results.
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10 Pro Makeup Tips For Women Over 50
Getting older is inevitable but looking good is your choice. We all know about the wrinkles and dryness that come with old age. But all these are just challenges that come with old age, and the good thing is that they are all manageable. If you are 50 and don’t believe you can rejuvenate your skin back to a youthful look, it’s time to take a new stand. There are plenty of skincare products already, but it’s not all about the product at times. It’s what you know, so before you mess up your makeup and blame it on a brand, find out what the pros know about getting that youthful face. 1. Keep Your Skin Moisturized You may have had the oiliest skin that was probably annoying, but you need that right now if you want to get the most out of your makeup. The best skin for makeup should be hydrated, and that’s why you need a moisturizer. A good moisturizer will compensate for the lost sebum in your skin, giving you oily and hydrated skin. It also helps make the skin plumper and conceal the wrinkles and fine lines. 2. Always Have a Primer To achieve the real radiance of your makeup, you have to prepare your skin for it. Moisturizing alone is not enough preparation for exceptional luminosity, and that’s where primers come into question. Primers prevent your layer of makeup from settling on the contours of wrinkles and fine lines and help you have a flawless appearance. They also restore the vibrancy of your skin’s complexion, giving you a brighter and hydrated look. 3. Always Apply Foundation Once you finish with the primer, you can move to apply the foundation. Ensure you look for a lightweight cream instead of powder. Creamy foundations look more natural, plus you won’t have to deal with the fallout. They can stay put all day long. 4. Know Where to Test Your Makeup You want to see the appearance of the makeup shade and its texture before deciding if it suits you. It’s easy to get tempted to try it on your face, but that’s not the greatest idea. It’s unhygienic, especially if you are using the cosmetic shop’s tester, plus it gets into your way when it comes to the full makeup application. Always avoid testing your makeup on the face. You can test foundation and lipstick on your thumb, while you can test others like eye shadow and concealer on the web between the thumb and the first finger. 5. Apply Makeup on the Eyes First There is always a risk of dust particles settling in the wrinkles and fine lines, especially if you use powder makeup. For instance, small eyeshadow particles may add to the dreaded dark appearance if they settle below the eyes or cheeks. To ensure you won’t have to redo your face, it’s good you start with the eyes and proceed to the face once the eyes are complete. 6. Apply Your Makeup Outward and Upward Did you know there is a recommended direction for applying makeup? Well, experts suggest you should apply makeup upwards and outwards. If you are past 50, your skin is probably sagging, and the last thing you want is to pull it further by spreading your makeup downward. Applying upwards helps to counter gravity, so you would rather start from the base of your neck and proceed upwards before spreading outwards along the chin, jawline, and ears. 7. Know the Right Accessories to Use and How to Use Them There is a wide range of makeup tools with different roles. From the sponges and brushes to liners, you should know when to use each of them. For instance, a makeup sponge should add moisture to the skin and not apply makeup. Many people use them for application, but they suck a lot of makeup, making your containers appear quite uneconomical. If you have been using the sponge for applying your powder or cream of choice, you can set it aside for retouching during the day but not before running it under warm water, then squeeze. Also, press it against your skin as opposed to wiping. 8. Use Concealers It’s not uncommon to have some dark spots under the eyes or other parts on your face as you age. They could come between your makeup works, and if you want that flawless look, they better not be on show. You can hide them with a bit of concealer, but make sure you apply it after the foundation. You should draw the concealer as an upside-down triangle to deflect the light away from such areas that attract attention. 9. Fill Your Lashes and Brows The skin around your eyes is one of the first to appear aging signs, so you may want to work on it and touch on the lashes and eyebrows. If you lose the density of the lashes, bring back the definition using an eyeliner. Avoid drawing dramatic lines to keep everything natural. Instead, have some light lining along the lower and upper lash. It will create quite a difference without drawing attention like the false lashes. The eyebrows may also seem thinner and lightened, so consider using definers to make them appear more defined and fuller. 10. Line Your Lips As we age, the lips tend to reduce in volume, so your lipstick could end up in places not meant to be. Therefore, it’s necessary to prepare them and ensure the lipstick remains in place. You can use a lip liner to line the lips and give them a fuller look. A little lip gloss can also help make them plumper, but you need to choose the right products. Final Word Your makeup routine means a lot when it comes to your appearance. You may have all the right products, but you might never achieve the look you want if you don’t apply properly. Luckily, our pro makeup tips will help you have that youthful face every time you step out of your dressing room.
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10 Benefits Of Fasting For Overall Wellness (And Yes, Also Your Skin)
Have you ever heard of weight loss due to intermittent fasting? Not only can fasting be an advantage for losing a couple of pounds but it has many great health benefits that go along with it. The perks of fasting can improve your focus and help to create a better lifestyle. Back in 2019 fasting diets were trending as everyone talked about the “eating windows” and “5:2 versus 16:8”. Although this was still considered a “diet” it wasn’t focused on calorie deficits or having to eat any special health food. This was more restricting your eating schedule to specific time windows. Many different types of fasting periods range from an 8-hour time slot to a 12-hour time slot. Starting with a longer range and slowly shortening your time is the most efficient. The Top Ten Benefits of Fasting and Advantages Weight Loss: One of the major and most popular potential outcomes of fasting is weight loss. The major question is, “Can fasting help you lose weight?” This is all considered depending on the type of diet you're following and the research that you decide to apply. Some researchers found that there was no real sign of weight loss with intermittent fasting but can be efficient with limited eating windows. Newer studies showed that having an earlier eating period can assist in weight loss between the hours of 7 am to 3 pm. In 2013 Harris-Pincus points to a 2013 study in Obesity stating that people that ate a large breakfast and small dinner lost two and half times as much weight in 12 weeks as the person that ate the same amount of calories but flipped. Meaning a small breakfast and a big dinner. Clear Skin: As we all know what you put in your body affects your skin. Most evidence is anecdotal based on the theory that the timing of the day can affect your skin's health. The American Academy of Dermatology confirms that certain foods cause acne from forming. For example, milk, white bread, and sugary snacks or beverages can increase your blood sugar. Fasting could, in theory, be a solution to common skin issues. Lower Cholesterol: Another reason fasting can lead to weight loss is the fact that you're only eating during the daytime when your body is naturally supposed to consume calories. Harris-Pincus explains how we eat in the day when we need the calories that are turned into energy and slow down at night. Metabolizing our food allows us to see an improvement in blood sugar, lipids including cholesterol, and triglycerides. Improve Insulin Sensitivity: Some studies by the author of the 2 Day Diabetes Diet stated that intermittent fasting has been found to reduce blood sugar levels and reduce insulin resistance. The weight loss that comes with fasting also improves insulin sensitivity. This is very beneficial to individuals at risk of developing type 2 diabetes. Better Focus: Is it possible that your brain health can be improved by fasting? The answer to that is a YES! Notes created by researcher Palinski-Wade showed that some animals behaved to intermittent fasting to be protective of the brain. This was by improving its function and structure. Although there may be more research necessary there are many contributing factors that have successful results. Mindful Eating Habits: Everyone has had experience in mindless eating. Sitting in front of the TV enjoying a whole bag of chips or bowl of popcorn is considered binge eating. This disrupts your body’s hunger cues and causes that extra calorie intake. But when fasting this can stop that mindless eating because you are forced to create a time slot for when you are finished eating for the day. This clears that emotional eating and eliminates the absent-minded eating that you do in front of the TV. It allows your body to have that realization that you were not even hungry and to help to take in fewer calories overall. Delayed Aging: One of the big claims that have been made is can fasting for a couple of weeks add extra years to your lifespan? This has not been studied clearly in humans but a 2019 study in Cell Metabolism found that specifically an alternating day fasting did improve selected common markers in aging. In other research projects, it has been known that some male mice have lived longer by eating less frequent meals. Whereas the mice that had more meals had severe liver diseases and metabolic disorders. Improved Sleep Schedules: For many years researchers have studied the effect of food intake on sleep. This resulted in the conclusion that eating late at night may cause sleep disturbances or disruptions throughout the night. The evidence is small on the idea of fasting but studies have shown on few individuals tested that a week of fasting resulted in fewer sleep arousals. Better Immunity: In the past couple of years advocates have claimed that just a short term of fasting can “reset” your immune system by giving it a much-needed power boost. This theory was established at the University of Southern California on both mice and humans. It proved that fasting for 72 hours allows your body to regenerate damaged immune cells and create healthier primed cells that the body needs to fight off toxins. At this moment, this is not a complete study but we can guarantee that fasting won’t have any negative effects on your immune system. Reducing Inflammation: One of the close studies was between the health benefits of fasting and reducing inflammation. In 2019, researchers at Mount Sinai found that intermittent fasting periods lasting less than 24 hours reduced the number of pro-inflammatory monocytes in the blood. Multiple other studies showed that the effects of fasting and dieting on low-carb or high-intensity exercise may help to reduce your inflammatory response. Overall many different aspects come with the advantage of fasting. Your health and overall wellness can be improved from fasting. As more research is made fasting is growing every day while being the top trend to last.
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Killer Leg Workouts Designed for Women
Toning your legs effectively takes hard work and patience, but can produce effective results to improve your confidence. Many women dislike their lower bodies and legs and wonder what exercises can tone and improve their appearance. In combination with a healthy diet and consistency, exercises for the legs can be effective in targeting specific areas of concern. Depending on your workout preferences, you’re sure to find at least one of these exercises you enjoy to help you start targeting your legs! Cardiovascular Activities As a general rule of thumb, any type of cardiovascular activity that burns fat can help you tone your legs. However, some cardio specifically targets your legs and glutes. Aim for at least 30 minutes to one hour of cardiovascular activity at least 3 to 6 times a week for optimal results. It is important to be consistent week after week to see the results you’re looking to achieve. Some examples of cardio to tone legs include: running, walking, hiking, cycling, yoga, and many more. Cardiovascular activity should be combined with other types of exercises for best results. Leg Exercises Alongside cardio, it is important to incorporate specific leg exercises into your workout routine. For beginners, each of these exercises can be modified accordingly to match your individual preferences and exercise abilities. Start by performing each exercise for one minute, with a 15-second rest break in between. After rest, begin another round, followed by another rest period. As your muscles adjust to these exercises, work your way up to more sets, working up to 3 to 5 sets for intermediate abilities and advanced exercises. Squats A classic yet effective exercise to begin with to help target your legs. For beginners, no weight is needed other than your body weight. Start by standing hip distance apart and keep your upper body as straight as possible. Bend at the knees, push your butt back, and begin a squat motion as if you’re about to sit on a chair. For beginners, this can be a very effective exercise to see results from. Over time, as these begin to seem too easy, start slowly incorporating weights at chest level. Forward and Backwards Lunges You’re likely to have seen someone performing lunges in the gym before. This common exercise is effective at targeting leg muscles, either with or without weights. A combination of both a forward and backward lunge engages many leg and glute muscles all at once. This exercise can be done by standing hip-distance apart and taking a big step forward while lowering yourself to a 90-degree angle. Pushing the hips forward, begin to rise back up and return to the starting position. This can be repeated in the backward position. Over time, you will gain balance and strength in your leg muscles to improve your stabilization. This exercise is also great at targeting core strength too! Bridges This simple exercise targets both your hamstrings (the muscles on the backside of your legs) and your glutes for a double whammy! Begin by lying on the floor with your back down. Placing your feet hip-distance apart, begin by lifting your knees up and your heels close to your butt on the floor. This can be done with or without added weight, depending on your ideal challenge. If you’d like to add weight, simply add a weight on top of your lower abdominal area when performing this exercise. Pushing your hips as high as you can, aim to hold this position for several seconds before returning to your original position. There are a variety of modifications and variations of this exercise, which can be done with one leg as well. Bridges are great for an all-around killer leg workout. Even better, these will also tone your core at the same time! To complement your newly toned legs from these exercises, give your legs some extra love with Hygieia’s organic hand and body lotion. This 100% natural and organic nutrient-rich moisturizer will help leave your legs feeling soft and beautiful. Comprised of a number of organic essential oils, this lotion is a great daily lotion to use to keep your legs looking smooth and soft!
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The Many Uses of Coconut Oil
Coconut oil continues to grow in popularity, as it has become one of the most versatile health foods available in so many aspects. There are several claims that boast about coconut oil’s many benefits for consumption, skin, and body, and overall wellness claims. Coconut oil is widely available and accessible in common stores and can be an all-around amazing thing to have on hand. Whether you’re looking for improved health benefits or amazing beauty benefits for skin and hair, keep reading to learn more about how coconut oil can benefit you! Improved Energy Levels- Coconut oil is composed of Medium Chain Triglycerides. You may have heard this referred to as MCTs. The MCTs in coconut oil can give you a great energy boost. Try mixing with chia seeds for an even better pick me up! Makeup Remover- Running low on makeup wipes or remover? Coconut oil is a natural, effective way to wipe your makeup away! A small dab of coconut oil can quickly break up makeup to allow it to easily come up. Use a warm cloth after using coconut oil, and you’ll be amazed how effectively it can act as a makeup remover. Unlike store-bought makeup removers, coconut oil is hydrating and natural, with no added chemicals that may burn or sting your eyes or face. Another makeup-related tip is to use coconut oil to clean makeup brushes! Makeup brushes, when not cleaned properly, can build up harmful bacteria over time. The last thing you want to do is to continue to use these brushes on your face, which can cause acne or oily skin. Coconut oil can be used to disinfect and clean your makeup brushes. Simply rub onto your makeup tools and allow them to sit for 1-2 hours before washing out completely. Lip Balm- Dry or chapped lips can easily be treated with a quick dab of coconut oil! Many commonly seen lip balms have chemicals or unhealthy ingredients which may not be the best for your lips. Coconut oil has unique healing properties which can target dry, chapped, or peeling lips—looking for a color pop to your lip balm? Using a quick recipe with beetroot powder for color, cocoa powder, turmeric, and cinnamon, you can even use coconut oil to create a colored, natural lip tint which is both beautiful on the lips and hydrating. Nail Care- Coconut oil can also be incorporated into your nail care routine! Due to its moisturizing properties, coconut oil can be used to help soften up cuticles. Even better, it can reduce the risk of developing fungal nail infections and encourage healthy nail growth. Foot and Ankle Care- Have dry or cracked heels? A great use of coconut oil can be for your skin. Simply apply it right to your dry feet or heels and allow it to help reduce dryness and encourage moisture. The smell of coconut oil is generally liked by many- which will also make your ankles and feet smell awesome! Whether you're using coconut oil to improve your hair, skin, body, or other beauty concerns, or adding a healthy dose of coconut oil to your foods to reap its many health benefits, you will be surprised just how useful coconut oil can be.
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Healthy Fats: These Fat-Filled Foods Are Great For Your Skin
After years of fat-free foods and a low-fat diet promoted in western culture, it is a common misconception that fats are unhealthy and should be avoided from a well-rounded, healthy diet. This common myth has resulted in many people avoiding high-quality, nutrient-dense foods that contain healthy fats. In this article, we’ll debunk this common fat myth and discuss how to incorporate types of healthy fats into your diet to show you the amazing benefits that these foods high in healthy fats can bring! Incorporating healthy fats into your diet can have powerful disease-fighting effects as well as improve your skin’s appearance and conditions for those looking for beautiful, smooth, and glowing skin. Fatty Fish: Fatty varieties of fish or seafood, such as salmon, mackerel, herring, sardines, and more, are amazing sources of omega 3s. Omega-3 fatty acids are linked to long-term heart health and the prevention of other diseases, such as depression and dementia. Even better, omega three fatty acids can work wonders for skin health as well. Omega 3 fatty acids help to keep your skin thick, moisturized, and supple. They also help to reduce inflammation, which can cause unwanted skin conditions like redness, dryness, or acne conditions. Some recent studies have suggested that omega-3 fatty acids can also help target autoimmune skin conditions like lupus and psoriasis. Fatty-fish is also high in zinc content, which is a mineral that helps promote the healthy production of skin cells, combat overall inflammation, and improve your skin’s health. Avocados: This delicious and unique fruit is packed with high amounts of healthy fats, which can have many positive health benefits. Due to their high monounsaturated fat content, they can help raise your levels of good cholesterol while lowering levels of bad cholesterol. Many Americans lack enough Vitamin E in their diets; Vitamin E is a powerful antioxidant that helps protect your skin from damage and also helps support a healthy and strong immune system. Avocados are unique in that they’re a great source of Vitamin E. Some studies even have suggested that regular consumption of healthy fats, such as the ones found in avocados, can encourage supple, springy skin that appears youthful. Avocados also contain an excellent amount of protein compared to other fruits. Sunflower Seeds & Walnuts: Many types of nuts and seeds contain great levels of healthy fats. Some examples include sunflower seeds, flaxseeds, chia seeds, almonds, and walnuts. As mentioned in reference to avocados, sunflower seeds contain high levels of Vitamin E, which can help protect your skin. One ounce or 28 grams of sunflower seeds contain 49% of the recommended daily value of vitamin E! Many nuts are also high in alpha-linolenic acid (ALA), which can help support brain health. Walnuts are also a great option due to their zinc content at 8% of the recommended daily value for one ounce of walnuts. Zinc is an essential part of healthy skin, as it helps your skin function properly, encourages fast wound healing, and combats bacteria and inflammation, which can cause commonly seen skin conditions. Eggs: Many people fear eggs due to negative marketing over the years. However, daily egg consumption is now considered a part of a healthy diet! Eggs are packed with protein and healthy fats. Eggs contain amino acids that encourage the production of healthy new skin cells. This can help soften, firm, and hydrate the skin. Other health benefits from eggs are improved heart health and a reduced risk for metabolic syndrome. Dark Chocolate: You might be thinking- how is chocolate part of a healthy diet? Dark chocolate, without added sugars and processed ingredients, can have incredible health benefits. It is high in fat content, as fat makes up around 65% of the total calories in dark chocolate. Dark chocolate is generally known to be high in antioxidants, which, as mentioned, can have powerful health benefits. Some known effects of antioxidants can be improved blood pressure, regulated cholesterol levels, and decreased risk of heart disease. In addition, several studies have concluded that regular consumption of dark chocolate can promote good skin health. The antioxidants contained in dark chocolate can help protect your skin against UV radiation, improve overall appearance of wrinkles and fine lines, as well as encourage less rough or scaly skin. Whether it’s dark chocolate or avocados, starting to incorporate healthy portions of foods high in healthy fats can have numerous health benefits. For those looking for improved skin health, good fats can help improve your skin’s condition and appearance. Give it a try and see for yourself!
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Using Red Light Therapy to Improve Skin
If you are dealing with dull skin from being stuck inside working all day, red light therapy may be just what you need to bring some vitality back to your skin. Keep reading to learn more about red light therapy, its uses, and its benefits. What is Red Light Therapy? In the past few years, you may have heard about or noticed Red Light Therapy popping up all over the place. Red light therapy, scientifically known as photobiomodulation (PBM), is a non-invasive therapy that utilizes specific low-level wavelengths of light to produce various effects. There are various uses of red-light therapy due to its effects on our body’s cells. How does Red Light Therapy Work? Red light therapy works by using this low-level wavelength of light to target our cells, thereby increasing mitochondrial function and improving the body’s ability to produce cellular energy. When applied to skin cells, it can help act as food and nourishment for your skin and cells to encourage healthy skin. Red light therapy, specifically between the mid-600 nanometer range and 800 nanometer, is considered most effective for therapeutic skin benefits. To get started, it is recommended to begin with 10 to 15 minutes daily of red light therapy exposure. How can I benefit from Red Light Therapy? While red light therapy can be beneficial to everyone, those who lack time spent in natural light or spend lots of time indoors at work or home may benefit most. Even for those who are spending time outdoors, red light therapy can assist individuals who have certain skin conditions such as eczema or psoriasis. There are numerous skin benefits that can be achieved by starting a red light therapy routine. First, red light therapy has been shown to improve collagen production. Collagen is an essential component of great skin, as it makes up 70% of the protein in your skin and 30% in your body. With age, we naturally lose collagen, which causes a reduction in the elasticity of the skin. Using red light therapy can help stimulate collagen production and help your skin remain smooth and firm as you age. Have dark spots or areas of concern due to hyperpigmentation? Red light therapy can help encourage skin cell production and reduce inflammation. This can, in turn, help reduce dark spots, which may be caused by melasma, sun damage, or acne scars. In addition, red light therapy can help with other commonly seen skin concerns, such as scars, stretch marks, or wrinkles. In a study conducted on red light therapy, researchers found that about 74% percent of participants saw improvement in fine lines and wrinkles after using red light therapy over eight weeks. Incorporating a red light therapy routine into your skincare routine can be another way to target your skin concerns for individuals with specific skin conditions, such as eczema or psoriasis. Red light therapy can help target commonly seen symptoms associated with these skincare conditions, such as flakiness, redness, and other signs of inflammation. Red light therapy may also help encourage faster healing. Interested in starting a Red Light Therapy routine or looking for a new skincare regime? Hygieia Skin Care offers high-quality, anti-aging skincare products to help protect and enhance your skin as you age.
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