Disability and Injury: How to Stay Physically Active

There is a Turkish saying which translates to: ‘Where you experience physical pain, your lifeline can be found.’ Its meaning is clear: that if any part of your body hurts, all your focus, your thoughts, and your plans will be centred around that. Injury may limit what you can and are willing to do; even to the point where you will need to change your routine or give up your treasured habits.

Most of us who have experienced limited physical capability at some point in our lives know how true this Turkish proverb rings—especially if we are active people prone to injuries, or if we are born with a physical condition or disability. If such injuries leave a permanent mark, we learn to live with them so that they don’t reduce the quality of our lives.

This need for adaptability is most prominent in fitness when you are trying to make (or keep) exercise as a part of your daily routine. That’s why in today’s article, we’ll be looking at some of the most common exercises and what your options are if you are suffering from an injury or disability that prevents you from completing them. We’ll give you alternative moves that you can start doing or do more of to make up for missing out while recovering.

Squats

Squats and Squat Jacks are great moves that help strengthen your leg muscles, target your core, and burn fat. They work out the muscles on your back, your gluteus maximus (a.k.a. your butt), your quadriceps, hamstrings, and abs. In short, they are a full-body workout.

If you have a knee, hip, or ankle injury, however, squats can be difficult to do.

When you have to take a short break from squats, here are 3 substitute exercises you can try:

1. The Pelvis Bridge

Pelvis bridge is a great core exercise, but at the same time, it also targets your gluteus maximus and quadriceps. If you are unable to do squats, this exercise will keep you in shape for when you return to them. And, if you do them as a part of your regular fitness regime, pelvis bridges will help improve the quality and quantity of your squats as well.

Pelvis bridges will make sure you don’t lose form and strength while you recover from your injury. If you are feeling up to the challenge, you can spice things up by alternating between Pelvis Bridges and Marching Pelvis Bridges:

2. Side Static Lunge

Side static lunges can be challenging if you have a knee or hip injury, but you can still manage them by slowing down your speed. They can keep you in the game while you recover enough to go back to doing your squats.

3. Murpees

Murpees are modified burpees with the edge taken off. Slower than a burpee and less strenuous on the knees and back, murpees can keep you in shape while you recover. They also serve as a great short-term alternative to squats.

For those of you who are not familiar with the exercise, this is what a regular burpee looks like:

And here’s how you modify a burpee to get a murpee:

  • Slowly lower yourself into a squat position and place your hands on the floor in front of you
  • Stretch your left leg behind you, followed by your right leg (until you are in a push-up position)
  • Do a push-up
  • Slowly bring the right leg up and touch your knee to your elbow
  • Do the same with the right leg
  • Lift up slightly so that you are back into a squat
  • Slowly stand up or jump (if you can) and repeat

Push-ups

Push-ups are a great full-body workout and an important part of an exercise regime. They also come in many shapes and forms that, with each alternation, can target a different muscle group, adding variety to your workouts. However, certain injuries can prevent you from doing push-ups. The good news is, you have quite a few alternatives you can try in place of push-ups, especially if you have a resistance band or some weights.

Here are a few exercises if you need to take a break from push-ups:

1. Triceps Dips

Tricep dips won’t put as much pressure on your spine and shoulders, giving your body time to heal:

Unfortunately, they also don’t target as many muscle groups in your body as push-ups, but you can always couple this with chest flyes or planks if you are feeling strong enough.  

2. Alternate Chest Presses

If you do not have weights at home, you can substitute 1 or 2-litre bottles filled with water for this exercise. It’ll work your triceps, deltoids, and chest, and prevent you from losing too much muscle endurance and muscle mass while you recover.

3. Bench Push-Ups

If you can’t do the real thing, the best solution is to try and modify the workout so that you can manage it, right? That’s what Bench Push-Ups do. They elevate your body so that your back and muscles don’t work as much against gravity to lift you off the ground. This way, you won’t put as much pressure on your shoulders, elbows, and back, giving them time to heal.

4. Chest Fly

Chest flyes will give your back muscles a break. This exercise is a great alternative when you are suffering from back or shoulder injury. For added endurance training, bend your knees and lift your legs so that your thighs are at a 90-degree angle to your body.

Crunches

Crunches can be difficult to complete if you are suffering from lower back pain. They are, however, both a great core exercise and should not be avoided for long. If done properly, crunches can actually help strengthen your back and lower risk of back injury.

1. Front Planks

Planks are quite possibly the workout of the year, so you should be doing them in any case. But if you are unable to do crunches, they are also a great replacement. They keep your body in a stable position, and as a result, they are not too hard on your joints or back.

If a full-body plank is proving too difficult, try modifying it and doing it like this:

2. Dead Bug

The name of this exercise makes us chuckle, but as silly as it sounds (and looks), the posture supports your back and shoulders while you give your core a great workout.

The Dead Bug isolates movement at your hips and shoulders, and gives your back and spine a rest. It’s a great way to target several muscle groups (like your abs, core, shoulder, and hips) if you cannot do a crunch.

3. Leg Raises

This is a great exercise for your lower abs. It also takes away from the strain you may put on your lower back when trying to do a crunch. Couple this with some upper-ab workout (like planks) and you will be set for your recovery period.

Injury or disability teaches us how important physical health is to the quality of our lives. This is why we have all set out to become healthier and fitter. Regular exercise will prevent injury and help you get through physically challenging times. If you are having difficulty, the above list will provide some alternatives for those moves that you are not able to complete.

In any case of injury or disability, however, always listen to your body and your doctor. Your body will tell you if you are pushing yourself too hard or if you are about to injure yourself, and your doctor will teach you how to prevent further injury and improve your current physical condition.

Other than that, stay healthy, work out safe, and have fun!

How To Lose Belly Fat

If you want to know how to lose belly fat, the first lesson you need to learn is that doing crunches isn’t the only thing that will get you there. In fact, whether it is crunches, planks, leg throws or the boat pose, if you haven’t seen effective results yet, you’re most likely never to see them. Chris Piegza, training manager at Manhattan’s David Barton Gym Limelight told GQ that while ‘these exercises can strengthen your abs muscles, those muscles will still be hidden under a cover of chub.’ So, it’s time you move on to some real exercises to help you lose that belly fat for good. These expert-approved exercises that take a total-body approach will tell you how to lose belly fat:

1. Give cardio a break and switch to strength training to lose weight

Cardio is the easiest answer to how to lose belly fat. But as celebrity trainer Nick Hounslow, who appears on E!’s upcoming reality fitness show Hollywood Cycle told GQ that ‘even though fat mass can be shrunk by cardio it also burns away both muscle and fat, leaving you skinny but soft’. Then there are the researchers at Harvard School of Public Health who followed 10,500 healthy men over 12 years and concluded that men who spent 20 minutes a day weight training had a smaller increase in abdominal fat as compared to men who performed aerobic exercises for the same amount of time in a day.

2. How to lose belly fat by making compound exercises your routine

This is what we mean by a total-body approach where you’ve got to work your entire body to burn fat. Strength-training will help you do just that, (while burning fat and not muscle) but compound exercises such as squats, deadlifts and bench presses require moving multiple joints and muscle groups, enabling you to burn more fat and build calorie-burning muscle. Turns out, repetition per repetition rows work more muscle as compared to curls. “The more muscle you build through proper exercise programming, the more fully firing your body’s engine becomes, and the less effective fat is at staying stuck to your stomach,” Piegza told GQ.

3. Protein all the way for weight loss

Sean W Meadows, R.D., a nutrition-and-wellness coach with The NEW Program, a weight loss center in Newport Beach, California tells GQ that eating whole, healthy sources of protein is vital to building muscle and burning more fat. According to him, a pound of muscle burns six calories per day while a pound of fat only burns two. And according to a 2014 Pennington Biomedical Research Center study, when people consumed 40 per cent more calories than required for a period of eight weeks, 25 per cent of extra calories were stored as muscle for those who were on a high-protein diet. Whereas 95 per cent of extra calories were stored as fat for those who were on a low-protein diet. That’s how important a high-protein diet is to lose weight.

4. Cut calories

Even you know that a calorie deficit — burning more calories than you’re consuming — is what will help you attain fat lose whether it is centered on your stomach or anywhere else in your body. While exercise will help you achieve that, a healthy diet is what will take you a long way in maintaining your calorie balance, according to Meadows. If it takes you an hour to burn 400 calories at the gym, swapping a greasy burger for a healthy baked-chicken sandwich could probably help you achieve the same results.

5. Just relax

Diet and exercise are two of the major aspects of weight-loss. But leading a healthy life plays an equally important role for attaining the body you wish. Factors such as stress, sleep and relaxation are essential in maintaining hormonal balance in your system, which controls nearly every process in your body, explains Meadows. If the level of stress hormone cortisol is too high, in response to work demands, a lack of sleep or minimal relaxation time could lead to storage of fat around the midsection area. So, what you need to do to prevent this from happening, is to maintain a healthy and stress-free lifestyle.

10 MOST UNHEALTHY FOODS THAT ARE RUINING YOUR HEALTH

Hi everyone. Here I’ll tell you about the 10 most unhealthy foods that are ruining your life. It’s a very important article for everyone because you have to focus on your overall health. You have to aware of these most unhealthy foods so leave these foods as soon as possible. If you regularly eat these unhealthy foods in the future it will definitely harm your health. So, Make sure as soon as possible you can quit these foods because if you quit these foods then it is good for your health. Let’s talk about unhealthy food that is ruining your health.

1. French Fries

French Fries is the most delicious snack because the crunchiness of these potatoes is superb, But apart from that, You need to know that French is tasty food. But it is also unhealthy food which is ruining your health this is the most unhealthy foods of them. If you eat fruits and vegetables instead of french fries then it is good for your health. So, Quit these most unhealthy foods it is good for your health if you quit these foods.

2. Burgers

Burgers are extremely yummy food but it is also the most unhealthy food which is not good for your health, Because it has unhealthy fats, High in Calories, And No protein that means it is totally unhealthy food but many of the people are eating on a daily basis which is not good. Make sure quit these foods otherwise, You have to face many diseases which can spoil your overall life. So, If you want to live a healthy lifestyle then quit these foods as soon as possible.

3. Pizza

Pizza is Italian food and the taste of pizza is super delicious everyone loves pizza. But one thing you need to know that it has a lot of calories, The overall calories you take in a day and pizza covers your all calories in one meal so you understand that how unhealthy food it is. If you focus on eating healthy food instead of pizza then it is very good for your health and healthy foods keep you doctor away. Now the choice is yours what you want to eat Pizza or healthy foods.

4. sugary Foods

Sugary foods are one of the most unhealthy foods of them because a lot of sugar intake will harm your health. Sugar is not a problem but the problem is a lot of sugar is not unhealthy for you, Because if you take sugar more than the given calories in a day, Then it is not good for your health so make sure quit these most unhealthy foods if you want to save your life and want to live a healthy lifestyle.

5. Maida

Maida is not good for your health because Maida contains many more dishes such as Noodles, Subway, Burgers, And many other foods that you are eating on a regular basis, Maida is poison for your health you ate this poison every day so as soon as possible you should quit these foods. This is the most unhealthy foods for them which are actually not good for your health.

6. Sugar Drink

Sugar is one of the most dangerous ingredients in our life because everybody takes sugar and people don’t know, That how sugar is harming your life every day which is not good, So make sure don’t take to much sugar drink because in long-term it will harm you.

Sugary drinks are very harmful because it harms your liver if you drink on a regular basis. That is why as soon as possible you should quit this drink because this is also a most unhealthy foods. Make sure quit this sugary drinks right now for your healthy future.

7. Alcohol

Alcohol is one of the most injurious drink for your health if you are drinking alcohol then you are wasting your money, Because it has a lot of disadvantages such as Health problems, Cancer, Esophagus, Liver Problem and many other harmful diseases which can spoil your whole life. That is why Alcohol is injurious to health. Quit these most unhealthy foods right now.

Substitute Drinks- Soda, Water, Coconut water

These are the drinks you can replace alcohol if you want to spend money. Then you should spend on these drinks because these drinks are very healthy for you.

8. Packed Soup

Soups is a very tasty dish everybody wants to drink soup, Especially in winters. But many of the companies take advantage of this because a lot of companies added preservatives which are not good for your health. Make sure never drink these soups because these soups are not good for you, Never go for packed soups because health is more important than taste. That is why never drink these soups.

9. Unhealthy Wraps

This Wrap looks yummy but honestly, It is also the most unhealthy food ever because it has a lot of calories. It has many unhealthy ingredients which are not good for your health such as Mayonnaise, Oils, Sauces and many other unhealthy nutrients which are not good for your overall health. So, Please never eat. So, Please never eat these most unhealthy foods if you really want to live a healthy lifestyle and then you should quit these most unhealthy foods right now otherwise it will harm your life. Now the choice is yours. Quit these most unhealthy foods or live a healthy lifestyle, Eat these most unhealthy foods every day and you have to go to the doctor. The decision is yours what you want to do.

Substitute Foods- Whole Wheat Bread With Peanut butter, whole wheat Toast

10. Momos

Momos are the tastiest food many of the people are eating daily, But if we talk about the benefits of momos so the answer is no. Because it is very harmful to your health. If you eat momos every day then in there you have to suffer from many diseases such as Heart Disease, Your immunity becomes slow and many other diseases. So quit these most unhealthy foods otherwise it will definitely harm you. So, Please quit these most unhealthy foods.

BEST AND EASY WEIGHT LOSS TIPS FOR EVERYONE.

Most of the people think that weight loss is a difficult fitness goal but if your concern about your fitness goal then you easily achieve your fitness goal so let us talk about some weight loss tips.

So here I  tell you about weight loss tips which you can easily achieve your fitness goal.

1. CALCULATE YOUR BMR

      Let us talk about weight loss I will tell you the 11 weight loss tips which help you for weight loss So first you have to calculate your BMR (basal metabolic rate) so basically, bmr is the energy required by the body in the rest state.

BMR totally depends upon WEIGHT, HEIGHT, AGE and if your bmr is high then its good it means you are healthy so let me tell you how to calculate bmr

BMR  calculation formula by harris bandict

MEN: 66.47+13.75(weight in kg)+5(height in cms)-6.8(age in years )                      WOMEN:66.5+9.6(weight in kg)+1.8(height in cms)-4.7(age in years)  so by this equation you calculate your bmr for women or men . after calculate your bmr you calculate total calories in a day now we will calculate total calories.          If anybody weight:80kg    age:24years   height:173cms   fat%14       so the total calories is:  1868    so this is the right way to calculate bmr.

2.DIVIDE THOSE CALORIES INTO 6 MEAL

Now the calculated calories divide into EFFECTIVE meals it means every 3 hours you have to eat a good and healthy food which is good for you. let us talk about why you eat 6 meals a day here is a big reason because your metabolism should not be slow this is the big reason why I tell you to divide  calories into 6 meals make sure you have to eat every 3 hours because most of the people don’t eat in every 3 hours so if your fitness goal is weight loss you have to eat in every 3 hours and make sure never hold your body starvation mode this is the important rule of weight loss and this is also a very good weight loss tips do not hold your body on starvation mode keep your stomach full and eat healthy food which helps you for weight loss.

3.MACRO BREAKDOWN

Now we talk about macro breakdown your macro breakdown means how much protein, fat, carbohydrates intake in a day so the macro breakdown is 30%protein, 20%fat and 50%carbohydrates. because macro breakdown is very important and also good for health so make sure your protein, fat, carbohydrates in this percentage I always suggest your macro breakdown is in this percentage.

4.SET UP WEIGHT LOSS TIPS FOR YOUR GOALS.

Set up weight loss tips for your goals on weekly basis it means every week you loss weight at least 1-2 pound which is good enough so this is the step for weight loss every week you have to lose your weight if you lose your weight 1-2 pound every week then it means in 1month you loss 4-8 pounds and in 3months you loss 12-24 pound so it’s huge amount for weight loss don’t expect a lot off of amount for weight loss make sure your weight loss target is realistic don’t think too much loss weight in a week 1-2 pound is enough for a week to keep in mind if you lose weight quickly so this is not the right choice because something you lose quickly you gonna back quickly slowly you lose your weight so this the best option for weight loss.

5.FOCUS ON EATING 2-3 MEAL OF COMPLEX CARBS

Focus on eating 2-3 complex carbs in a day it means 3 times you will eat complex carbs and 3 times you don’t eat carbs that is the best way to lose weight so I will tell you how to divide your carbs into 3 meal let’s say you eat breakfast with carbs, snacks meal no carbs, lunch with carbs then snack no carb, dinner carbs and  before bed no carb you in these meals you can manage your carbohydrates that is the best weight loss tips and the best  way to lose weight these low carbs and no carbs meal will help you to achieve weight loss goal and why I add 3 complex carbs meal in a day because it gives you energy.

which is good for you your energy will maintain so guys if you follow these steps so everyone can achieve goal if you don’t know what is complex carbs so complex carbs means complex carbs is that carbs which don’t spike your insulin that’s why you eat only complex carbs in complex carbs you will eat  (brown rice, oats, sweet potato, brown pasta, and whole wheat chapati) these will help you to achieve your fitness goal.

6.EATING GREEN VEGETABLES

When you loss weight so you have to eat green vegetables not only when you loss weight any fitness goal green vegetables is always you to stay fit because vegetable is good for digestion and it has fibre, vitamins and minerals so you must eat green vegetables and best thing is it helps you to for skin glow why I eat green vegetables because it full your stomach and it has not to much of calories so that’s why you should eat green vegetables and make sure 2 times you eat green vegetables before lunch and before bed because when you eat vegetables you don’t feel hungry so it helps you to loss weight.

7. GREEN TEA 2-3 TIMES

Drink green tea 2-3 times a day because green tea is the healthiest drink in the world it has a lot of benefits it helps you to lose weight it boosts your metabolism it has antioxidants  green tea improve brain function and make you smarter these all are the benefits of green tea so make sure you have to drink green tea in between a meal after lunch and after evening snack this will help you to lose weight.

8. DO COMPOUND MOVEMENTS

Do compound movements means so let us talk about compound exercises compound exercise which is help to lose weight and compound exercises are (barbell squats, standing calf raises, leg press, Haq squat, dumbbell lunges) these all are the exercise to help for weight loss why I suggest you compound exercises because compound exercise is good for health and also effective for weight loss and when you perform compound movements during weight loss so it means you burn calories and when you burn so it is good for you and the best part of compound movements is your blood will supply o your body it is good for you because blood carries amino acids, vitamins and minerals these nutrients and also you can do suer giant sets because it is very helpful for weight loss.

9. POSITIVE MINDSET AND DISCIPLINE.

The last and best point positive mindset and discipline because if want to achieve a fitness goal either it is muscle building or weight loss any of the fitness goal you have maintain your discipline with the positive mindset and discipline you can achieve your fitness goal this is the most important tips for weight loss consistently you have to do workout and focus on your nutrition which helps you for weight loss. and these weight loss tips this will help you for weight loss.

why physical fitness is important

Hello, guys let us talk about what is physical fitness is something that we should all try to do. However, It tends to be hard to figure out what wellness involves. Here we Answer the inquiry what does being physically fit. And how physical fitness can improve our health.

As per the united states department of health and human services. Physically wellness is characterized as an arrangement of characteristics that individuals have or accomplish that identifies with the capacity to perform the physical movement. People don’t know what is physical fitness but it is very important part of our life which can help us to live a healthy and better lifestyle.

The portrayal goes past having the capacity to run quick or lift substantial weights regardless of being critical. These traits just single territories of wellness this article gives subtle elements of the five fundamental parts of physical wellness.

  • FLEXIBILITY-Normally estimated by how far a muscle gathering can be extended or joint can be moved. The most widely recognized tests include the hamstrings and shoulders.
  • BALANCE-Ordinarily estimated by to what extent a specific position can be held with or without some sort of movement being performed. Basic tests, for example, Remaining on one leg can be utilized to evaluate adjust. Further developed tests may include remaining on a temperamental protest while endeavoring to get a ball.
  • MUSCULAR ENDURANCE-Regularly estimated by what number of repititions of an activity a man can perform. Normal tests include pull-ups, push-ups, Sit-ups.
  • SPEED-Commonly estimated by how rapidly an individual can move to start with one point then onto the next. The 40-yard dash is frequently used to evaluate speed.
  • CARDIORESPIRATORY ENDURANCE-Typically measured by how long or fast a person can perform an activity and how this impacts measurements of consuption.

HOW DOES EXERCISE CHANGE THE HEALTH OF LUNG?

while the heart consistently fortifies after some time, the respiratory system does not accilimate to a similar degree. Lung work does not definitely change. But rather oxygen that is taken  by the lungs is utilized all the more adequately.

As a rule, practice urges the body to end up more effective at going up against, conveying, And utilizing oxygen continuance and by and large, Well being.

The american college of sports medicine suggest vigorous exercise 3-5 times each week for 30-60 minutes at a power that keeps the pulse at 65-85 percent of the most extreme pulse.

COMPOSITION OF BODY

Body piece estimates the relative measures of muscle,bone,water and fat

An individual can possibly keep us a similar weight yet fundamentally change the proportion of every one of the segments that make up the body.

For example individual with a high muscle (fit mass) proportion more than those with a similar stature and abdomen periphery who have less. Muscle measures more than fat.

HOW BODY COMPOSITION CAN CALCULATE?

Caclulating body piece precisely can be a careful errand. There are various exact techniques, this is only one:

Initially, weight is estimated on standard scales. Next, volume is estimated by submerging the person in water and estimating the relocation.

The extents of water, protein, and mineral in the body can be discovered by different concoction and radiometric tests. The densities of water, fat, protein, and mineral are either estimated or assessed.

The numbers are then gone into the accompanying condition:

1/Db = w/Dw + f/Df + p/Dp + m/Dm

Where: Db = generally speaking body thickness, w = extent of water, f = extent of fat, p = extent of protein, m = extent of mineral, Dw = thickness of water, Df = thickness of fat, Dp = thickness of protein, Dm = thickness of mineral.

Different strategies incorporate double vitality X-beam absorptiometry, Air uprooting plethysmography, Bioelectrical impedance investigation, Add up to body imaging (MRI and CT), and ultrasound.

AT THE END

Focus on your health and be healthy that you can live a healthy lifestyle which is very good for you. Because physical fitness is very important because if you are not fit then it is not good. So make sure always be healthy to live a better lifestyle and make sure that also focus on your diet. Because diet is the most important part of our fitness it plays a very important role in our life.

Without healthy diet it is difficult to live a healthy lifestyle so focus on the diet and stay fit. If you follow the diet and also doing regular workout then nobody can stop you to live a healthy lifestyle because fitness is a life so focus on the fitness. Beautiful saying that health is wealth this right because if you are not healthy then your wealth is not good your health is very important. Fitness is your whole life without being a healthy lifestyle you can’t survive so that is why fitness is important.

Top 5 Foods for Healthy Hair

Diet plays an important role in keeping the skin and hair healthy. The foods people eat have an impact on the growth, strength, and volume of their hair.

Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles.

This article looks at the best foods and nutrients to promote hair growth.

How does diet impact hair growth?

Certain nutrients can support and improve hair growth.

Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body.

The foods people eat affect how their hair grows and its quality. Certain proteins, fats, vitamins, and minerals are especially important for strong, healthy hair.

Eating a varied, nutritious diet can also boost nail and skin health. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth.

The American Academy of Dermatology estimate that people lose 50–100 hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair usually grows around 6 inches per year.

The following sections look at key nutrients for hair growth and which foods contain them.

1. Eggs

Eggs are a good source of biotin, a mineral that may help boost hair growth.

Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Biotin deficiencies are rare.

Many dietary supplements for hair growth contain biotin. However, there is little scientific evidencethat biotin improves hair, skin, or nail health.

Examples of other foods that contain biotin:

  • meat, including fish
  • nuts
  • seeds
  • some vegetables, such as sweet potatoes, spinach, and broccoli

Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D, and certain minerals. Read on for more information.

2. Brazil nuts

Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth.

Authors of a scientific review note that selenium is involved in creating hair. They report that newly forming hair takes up selenium after receiving trace elements from the blood.

However, too much selenium can cause brittle hair and hair loss, along with nausea, skin rashes, and nervous system problems.

The recommended upper limit for selenium in adults is 400 micrograms (mcg). Brazil nuts are very rich in selenium — one brazil nut offers 68–91 mcg — so people may wish to limit their intake to around four Brazil nuts per day.

Selenium concentrations in plant-based foods vary with geographic location and soil content.

Other foods that contain selenium include:

  • meat, including liver and fish
  • eggs
  • milk and other dairy products
  • breads and cereals

3. Fatty fish

A person should include a healthful source of fatty acids in their diet.

Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes.

Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health.

In addition, people who eat fish have a reduced risk of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke.

In a 2018 animal study, researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.

Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth.

The richest fish sources of omega-3 fatty acids are:

  • salmon
  • mackerel
  • tuna
  • herring
  • sardines

People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources:

  • walnuts
  • seeds, such as flaxseeds and chia seeds
  • flaxseed oil, soybean oil, and canola oil
  • algae, such as spirulina
  • fortified foods

4. Foods fortified with vitamin D

Some research suggests that vitamin D may help improve hair growth

Vitamin D is also important for muscle, nerve, and immune system functions.

In most American diets, fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include:

  • breakfast cereals
  • orange juice
  • yogurt
  • margarine
  • soy drinks

Other foods that contain vitamin D include:

  • fatty fish
  • beef liver
  • cheese
  • mushrooms

5. L-lysine sources

Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example.

L-lysine is also present in the hair’s root, and it is responsible for the shape and volume of the hair.

An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth.

People can take L-lysine supplements. It also exists, as dietary protein, in the following foods:

  • meat
  • eggs
  • beans
  • lentils
  • nuts
  • spirulina

Other nutrients

Ginkgo biloba and other herbal supplements are not known to support hair growth.

Certain deficiencies can cause hair loss, and restoring levels of these nutrients and minerals may boost hair growth:

  • Iron. Even mild cases of iron-deficiency anemia can cause hair loss.
  • Zinc. Insufficient zinc can lead to dry hair and, possibly, hair loss.
  • Protein. A lack of protein can weaken the hair and make it look dull.

Though the scientific research is limited, some sources suggest that the following nutrients can boost hair growth:

  • niacin, to support healthy hair follicles
  • folic acid, to promote new hair growth
  • vitamin A, to protect hair follicles
  • vitamin C, an antioxidant, to prevent hair damage and support collagen levels

Some people use herbal supplements to promote hair growth, though research has not confirmed that these remedies work.

Specifically, some find that saw palmetto supplements help prevent and even partially reverse hair loss.

Others use Ginkgo biloba, an herbal supplement associated with boosting the memory, to encourage hair growth, believing that it improves the delivery of nutrients to the scalp.

What factors affect hair growth?

As people age, they may notice that their hair does not grow as quickly as before and that it is less thick. Some follicles may stop producing new hairs, leading to hair thinning or loss.

This results from a combination of genetics and natural aging processes. Hair shafts also become finer and start to lose their color.

Childbirth, stress, thyroid conditions, and a health issue called alopecia can cause more sudden loss of hair. Eating a healthful diet, even one designed to support hair growth, may not address genetic or systemic problems.

Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement.

Nutritious eating can also help prevent these signs of unhealthy or damaged hair:

  • dryness
  • a brittle texture
  • visible dandruff
  • a dull appearance
  • a tendency to break easily

Outlook

Heredity and natural aging processes play major roles in hair loss. However, the quality, quantity, and growth of hair are also closely linked to the diet.

Maintaining a nutritious diet is the best way to improve the health and growth of hair.

Doctors recommend that diets are varied. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains.

Do you know the secret to aging gracefully?

With the passes of time our body and mind grow and develop according to our age. However, there are also chances that our age may grow but we feel like young or vice versa. It can be seen that in many people Chronological age and biological age may differ. Our biological age may reflect our mental state as well as physical condition but it is not always the same thing what we see. Thus, it can be found many people even at young age may suffer from disease that can be often seen in old age people like heart attack, blood pressure, skin aging problem, diabetes, and many other diseases.

Anti-aging does not mean the traditional looking good but also growing old free of disease and pain. It means not just to look good but to be healthy and happy. People will generally spend money on skin creams but I would like to bring this to another level and rejuvenate every cell from the inside out through homeopathy. Homeopathy treats the whole person collectively and strengthens the body’s own “vital force “which is the body’s self defence and therefore the ultimate preventative medicine.
Premature aging is the serious disease, which can be seen in present time. The major cause of the disease can be injuries that do not healed completely, allergies, harmful chemicals and metals, malnutrition, persistent exposure to sun radiations, more stress, and laziness. Skin aging is another part of premature aging problem. The common symptoms that can seen in people suffering from skin aging problem are wrinkles, thin and transparent skin layer, loss of fat present beneath the skin, skinny body, moisture less skin with itching problem, hairs turn white, and thin nail layer where at time half moon shape will be visible. It can be also found some people may suffer loss weight and in other cases the patient may gain extra weight. 
It is always very essential to diagnose the premature aging problem at its initial stage otherwise it can be very dangerous disease. The best treatment that can be recommended for this is homeopathy. 

Causes of Ageing Skin

Research shows that there are, in fact, two distinct types of ageing. Ageing caused by the genes we inherit is called intrinsic (internal) aging. The other type of aging is known as extrinsic (external) aging and is caused by environmental factors, such as exposure to the sun’s rays.

 Intrinsic ageing, also known as the natural aging process, is a continuous process that normally begins in our mid-20s. Within the skin, collagen production slows, and elastin, the substance that enables skin to snap back into place, has a bit less spring. Dead skin cells do not shed as quickly and turnover of new skin cells may decrease slightly. While these changes usually begin in our 20s, the signs of intrinsic aging are typically not visible for decades. 
The signs of intrinsic aging are:

  • Fine wrinkles
  • Thin and transparent skin
  • Loss of underlying fat, leading to hollowed cheeks and eye sockets as well as noticeable loss of firmness on the hands and neck
  • Bones shrink away from the skin due to bone loss, which causes sagging skin
  • Dry skin that may itch
  • Inability to sweat sufficiently to cool the skin
  • Graying hair that eventually turns white
  • Hair loss
  • Unwanted hair
  • Nail plate thins, the half moons disappear, and ridges develops

Genes control how quickly the normal aging process unfolds. Some notice those first gray hairs in their 20s; others do not see graying until their 40s. People with Werner’s syndrome, a rare inherited condition that rapidly accelerates the normal aging process, usually appear elderly in their 30s. Their hair can gray and thin considerably in their teens. Cataracts may appear in their 20s. The average life expectancy for people with Werner’s syndrome is 46 years of age.

A number of extrinsic, or external, factors often act together with the normal aging process to prematurely age our skin. Most premature aging is caused by sun exposure. Other external factors that prematurely age our skin are repetitive facial expressions, gravity, sleeping positions, and smoking. 
The Sun. Without protection from the sun’s rays, just a few minutes of exposure each day over the years can cause noticeable changes to the skin. Freckles, age spots, spider veins on the face, rough and leathery skin, fine wrinkles that disappear when stretched, loose skin, a blotchy complexion, actinic keratoses (thick wart-like, rough, reddish patches of skin), and skin cancer can all be traced to sun exposure.
“Photoaging” is the term dermatologists use to describe this type of aging caused by exposure to the sun’s rays.
Homeopathy Approach in Anti Ageing 

There are many ways homeopathy can improve your health and beauty at the same time.Tissue Salts are an off shoot of homeopathy and are vital elements that correspond to the same minerals our cells are made of. These “vital elements” will nourish and rebuild your cells. Our body tells us which cell salt we are deficient in. For example, if we have wrinkles and stretch marks we need elasticity. Elasticity is also needed through our whole body. Signs of deficiency include joint disease, tendonitis, varicose veins and even hernia. Calc. Fluor. is a tissue strengthener.  Another example is when people complain of dry skin and have tried many products without relief. They may even have cracks on their tongue which may indicate dehydration even if they are drinking lots of water. Nat. Mur. is a water distributer which will help on many levels.  Tissue salts correct the deficiency and provide the nourishment essential for repairing and rebuilding ourcells.
Through homeopathy you can slow down the aging process and live life to the fullest.
cell salt remedies  In this breakdown of cell salts we will share the commonly-used abbreviated versions of the cell salts as well as their chemical names. Each of these cell salts have a specific function and benefit in the body and common deficiency symptoms can be seen clearly on the skin. Should these deficiencies be present on your skin, consider introducing cell salts into your wellness routine. 

Calcium Flouride (Calc. flour.): Providing suppleness and elasticity 
Calcium flouride is a constituent of the surfaces of bones and the enamel of the teeth and is the chemical union of lime and fluoric acid. The bond produced from this union creates a cell salt that treats a variety of ailments of the bones and teeth, in diseases of the skin and blood vessels, for hemorrhoids and varicose veins, and for a stronger heart. Deficiency results in a relaxed condition of connective tissue within the whole body. Your body’s cry for this cell salt can be seen in the ailments it assists with! Hemorrhoids, poor tooth enamel, as well as cracks in skin and lips are a few signs of deficiency but your facial skin will also appear to be reflective. Calcium flouride deficiencies can be noted by brittle, splitting nails and in raised wrinkles, furrows, white scales, cracked lips or translucent teeth.

Calcium Phosphate (Calc. phos.): Promoting healthy cellular activity 
Calcium phosphate is phosphate of lime and is one of the major cell salt remedies as it is the bone builder, promotes healthy cellular activity and is the main constituent of all the cells and fluids in the body. Calcium phosphate plays a major role in the health of the lymphatic, muscular, skeletal and excretory systems. Feeling rundown? This cell salt is the first you should reach for since it is known for its restorative powers after acute disease and infections. Want more good news? Calcium phosphate is helpful for people who catch colds easily and for many disorders of the reproductive system, especially in women. A deficiency in this cell salt can be noted on the skin if it is white and waxy in appearance and if the tips of the teeth are transparent. The facial location indicating deficiencies of this cell salt can be noted on the ears, nose, cheekbone, skin under the eyebrows, if lips are small, if the skin or nails flake, if the tips of the teeth are translucent, if the lips are small and if the skin or nails flake.

Calcium Sulphate (Calc. sulph.): Purifier of skin and external tissues
This cell salt is the healer of wounds and skin ailments by providing the body with one of teh key components for building skin tissue. Because calcium sulphate holds water but resists acid, some homeopathic practitioners believe it protects against acidic fluids. The external wounds and damage of the body can benefit from this cell salt which is useful in protecting the stomach walls as well as the mouth, throat, bladder, nasal passages, eyes and any other organ that needs protection against moisture. It can also be useful in treating some types of rheumatism because of its importance to the body’s connective tissue. Deficiencies of this cell salt can be noted in alabaster-white or pale skin, age or liver spots, boils, skin that appears dirty, infections of the head or scalp, and enlarged pores.

Ferrum Phosphate (Ferrum phos.): Oxygenator
Oxygen plays an important role in so many of our body’s functions and when oxygen is not carried through the bloodstream our health can suffer. Ferrum phosphate is a powerful oxygenator, helping to strengthen the walls of the blood vessels, especially arteries, with the oxygen it provides. Ailments characterized by congestion, inflammation, fever or rapid pulse can be greatly benefited with Ferrum phosphate. Anemia and overall health can be improved with the regular use of this cell salt as is purifies the blood and acts as a blood tonic. Deficiency can be noted with fatigue, weak immune system, bluish-black shades under the eyes and red ears, cheeks and forehead or in the presence of furrow or ‘sleepless’ appearances.

Magnesium Phosphate (Mag. phos.): Anti-spasmodic
When this cell salt is combined with calcium phosphate and potassium phosphate it acts as a tonic for the nerves and is especially helpful for people experiencing pain. Magnesium phosphate is also powerful on its own and is one of the most remarkable cell salt remedies. Magnesium is a trace element in the body and is only surpassed in quantity in the body by potassium, sodium and calcium. Magnesium supports hard dental enamel, relaxes the brain, heart, and other muscles while also alleviating cramps, muscle spasms and muscle tightness. Redness on the skin is an indication of a deficiency in this cell salt seen in general facial redness or acute blushing.

Potassium Chloride (Kali mur.): Blood builder
While other cell salts produce a more dramatic effect, Potassium chloride is an important constituent of the muscles, nerve cells and brain cells and should not be overlooked. Brain cells are not able to form without this cell salt and in cases where severe inflammation, discharge or excess clotting are concerned it is an effective remedy. While it resembles the function of potassium sulphate in many ways, it is useful in assisting the body to fight off fever and infection and should be taken routinely. When applied externally this cell salt is useful in controlling blistering when used on burns and scalds. Deficiencies of potassium chloride can be noted in milky red, blue or purple shading on the skin, acne rosacea or red spider veins when studying the cheeks and eyelids. The skin may appear bumpy if a deficiency is present in the body.

Potassium Phosphate (Kali phos.): Nerve soother
This cell salt is the most important of the three potassium cell salt remedies because of its safe and effective tranquilizing properties. The ‘gray matter’ of the brain benefits greatly from phosphoric acid because it combines with other substances to create it and for this reason is useful for people suffering from depression, anxiety and irritability. What’s more is that this cell salt provides relief from headaches, restores healthful sleep patterns and can be useful in memory loss and dementia associated with aging. Cancer research is currently exploring the benefit of potassium in the body and its link to cellular health. Deficiencies in this cell salt can be noted in ash-gray skin, sunken temples and cheeks, dull eyes and bad breath.

Potassium Sulphate (Kali sulph.): Building block of cells
In conjunction with ferrum phosphate, potassium sulphate helps to carry oxygen through the bloodstream and into the cells though potassium sulphate is believed to be able to carry oxygen to parts of the body that ferrum phosphate cannot. The priority of this cell salt is to build new cells when others have been damaged or killed due to disease and it is also useful for skin complaints, asthma, and for those recovering from infections of the nose and throat as it assists in recovering sense of taste and smell. Deficiencies in this cell salt can be noted in a brownish-yellow complexion all over the face but particularly around the mouth, liver spots, age spots, vitilgo, and freckles.

Silica: Cellular Cleanser
Silica is a major supportive element of connective tissues in both plants and animal cells and is a powerful cleanser of toxins. This cell salt is a tonic for skin and hair, relieves swelling and heat in joints, dissolves urate deposits of arthritis and gout, and was known as the ‘homeopathic surgeon’ in the days before antibiotics for its ability to cure infection. There will be no special coloring on the skin if there is a deficiency of this cell salt though other indications are baldness, shiny nose, wrinkles that begin at the ears, sunken eyes and crow’s feet. Sensitivity to light, problems with fingernails, dull hair and red eyes are other indicators of a deficiency in silica

Sodium Phosphate (Naturm phos.): Nature’s antacid 
Sodium phosphate is found in the blood, muscles, nerves and brain cells with a function of decomposing lactic acid and emulsifying fatty acids. Because acidity in the blood is a common cause of many ailments, sodium phosphate plays an important role in wellness as it reduces acidity in the blood. Gout, back pain, muscle aches and indigestion are ailments most commonly soothed with this cell salt though it can also be useful in some cases of rheumatism. The four phosphate remedies are used together as a standard cell salt nerve tonic as phosphate occurs in a free state and is always found in combination with other phosphates. Deficiencies of this cell salt can be noted on the skin where the chin is red or where there is general yellow to red coloring on the nose, mouth, forehead, chin and cheeks. Other indications of a deficiency include combination skin (oily and dry), cholesterol deposits (raised yellow pimple like growths around the eyes), blackheads, pimples, acne, upper lip wrinkles, fatty deposits, acid spots, dry skin or greasy sweat.

  Doing a homeopath detox of the liver, kidney and lymphatic system will stimulate your body to function better. A noticeable difference will be seen on the skin’s appearance and even aches and pains will improve. When the lymphatic system is functioning at its best, weight loss and cellulite will be in control and the immune system will be functioning optimally.

detoxification remedie Organ drainage remedies
These consist of such things as Chelidonium for the liver, Apis for the right kidney, Berberis vulgaris for the left kidney, Phosphorus for the lungs, Strophanthus for the heart, Adonis for the veins, Ceonathus for the spleen, Syzygium for the pancreas (especially the Islet cells), Pilocarpus for the parotid glands, Baryta iodatafor the glands, Sulphur for the skin and so on. These remedies are normally used in low potency, 6C for example, and taken twice daily.Material specific drainage remedies

These remedies may cover specific groups of materials- for example, Benzoic acid for the drainage of acid materials, Silica for metallic materials, Nux vomica for stimulants and fat soluble materials such as drugs and other chemicals, Arsenicum album for food based toxins, Thuja for vaccine materials, Cadmium sulph for chemotherapy drugs.Specific materials may also be used isopathically for drainage. Substances such as Mercury in homeopathic potency may be used to drain mercury from the body, Plumbum metallicum may help to remove lead, Ferrum metallicum can be used to remove iron, and other metals such as copper, aluminium and zinc may be dealt with in the same way. 

Myths and Facts Related to Intimate Hygiene

Myth: The genital area should be washed with soap every day.

Fact: The genital area should be washed with water and/or a hygiene wash. Soaps are harsh and should be avoided as they irritate the intimate area.

Myth: It is okay to use a single sanitary napkin throughout the day.

Fact: Sanitary napkins should be changed as often as needed. Prolonged exposure to damp sanitary pads can irritate the skin and disturb the pH of intimate area.

Myth: Vaginal douching (forcing a spray of water/liquid inside the vagina to clean it) is very effective to keep the intimate area clean.

Fact: Vaginal douching should be avoided as it disturbs the pH level and increases the risk of infections. Washing the intimate area with warm water and/or a hygiene wash is enough to keep it clean.

Myth: Itching and irritation in the intimate area is temporary and I don’t have to worry about it.

Fact: Though symptoms like itching, burning, irritation, dryness, abnormal-coloured discharge or unpleasant odour are temporary for most females, consult the doctor if these symptoms recur or persist for a long time.

Myth: Women should shave the intimate area regularly.

Fact: Though it is a good practice to trim the pubic hair short, there is no need to shave the intimate area regularly, as it may increase the risk of infections.

VITAMIN D3 BENEFITS

When it comes to talk of vitamins and their impact on health, sometimes it can be alphabet soup trying to figure out what each one does. While vitamin C has been branded as the option for immune support and E is regarded for its skin healing properties, there are some key others that are just as important to understand—like vitamin D3.

THE BASICS OF VITAMIN D

Vitamin D is a unique type of vitamin because it actually acts more like a steroid hormone than a dietary aid and is not readily available in most foods like other vitamins often are; because of this, it’s estimated that nearly 75 percent of people have some kind of deficiency.

Rather, vitamin D is sourced primarily from the sun, which is why it’s often referred to as the “sunshine vitamin.” When the skin absorbs sunlight, it synthesizes the UVB rays into vitamin D.

Though you should always limit long exposure to the sun, getting adequate amounts of rays is the first step in ensuring your body has good stores, which is important since vitamin D has a tremendous effect on mood and, over time, can help to ease symptoms of depression. It’s also a type of fat-soluble vitamin that plays a major role in the way the body absorbs other nutrients.

But not everywhere in the world is as sunny as California or Florida, which limits access, and because the synthesization process varies from person to person, not everyone has the same capability to intake the proper amounts needed for optimal well-being. This is where supplements come into play.

THE DIFFERENCE BETWEEN VITAMIN D, VITAMIN D2, AND VITAMIN D3

Vitamin D is actually available in two forms: vitamin D2 and vitamin D3, and the main difference really is just the source. While D2 is manufactured from plants and fungi (and often the type that’s included in fortified milk, bread, and cereal), D3 is created from animal products and is the kind most similar to that which is naturally made by the body through sunlight exposure. Because of this familiarity, most doctors and nutritionists recommending supplementing with vitamin D3.

THE MANY BENEFITS OF VITAMIN D3

Vitamin D3 can have an impact on as many as 2,000 different genes within the body, and has a direct role on far more aspects of health than many might realize.

Vitamin D receptors are found in nearly every cell, and as soon as D binds to a receptor, it turns genes on or off, prompting changes at the cellular level. Studies completed over the last two decades have proven that this process turns off cancer-causing genes, turns on immunoprotective genes, and even tells cells which vitamins and minerals to absorb. This all has a great effect on many important body processes, including:

• Bone health

Strong bones are a result of good vitamin D3 intake because it helps regulate and control the body’s ability to absorb phosphorus and calcium—two compounds that provide density and strength to the skeletal system and teeth.

• Insulin control

Vitamin D3 stimulates the pancreas and triggers the process to make insulin. This is key for managing blood sugar levels more effectively and can help diabetics better control the disease.

• Lower blood pressure

A study from Boston University found that those with high blood pressure experienced a drop in numbers when vitamin D levels were increased. D3 actively reduces the concentration of renin, an enzyme secreted by the kidney that has an affect on blood vessels.

• Possible cancer prevention

Some evidence supports the idea that increased vitamin D3 can help slow the progression of prostate tumors, while other reports show promise that combining the nutrient with more fiber can reduce the risk of developing polyps that could lead to colon cancer.

Another helpful combo is vitamin D and calcium: A four-year trial found that when postmenopausal women supplemented with both, their likelihood of developing cancer dropped by 60 percent.

Vitamin D has also been frequently studied for its apparent relationship to breast cancer: In a study of 166 women undergoing treatment, nearly 70 percent had low levels of vitamin D, which have led many scientists to theorize that there could be a link.

• Hearth health

Heart function can also be impacted by the presence of vitamin D. In two studies, low levels of vitamin D were correlated to an increased likelihood of a heart attack. Though there isn’t a clear reason why, some researchers believe that vitamin D acts as a “heart tranquilizer,” improving cardiovascular endurance and keeping heart muscle cells from growing too large. This in turn prevents thickening of the walls of the ventricles, which can block blood flow and cause a heart attack.

• Mood

One of the most significant benefits to vitamin D3 though is its impact on mood. Many people suffer from seasonal affective disorder and generally feel happier when the sun is shining because of the synthesis of the vitamin that happens with direct exposure to UVB rays. Increasing levels of vitamin D is not only a pick-me-up but could effectively help to reduce the symptoms of clinical depression. Other treatments may be needed as well, but first ensuring proper absorption of the vitamin is critical.

VITAMIN D DEFICIENCIES

In recent years, doctors have begun to pay more attention to the very real issue of vitamin D deficiency and the problems it can cause. Some of the more common include:

  • Severe pain in bones, sometimes leading to stress fractures; a deficiency is also a leading cause of developing osteoporosis
  • Muscle aches and overall weakness
  • Fatigue and general feeling of malaise
  • Depression
  • Difficulty walking

It’s estimated that about 32 percent of children and adults are deficient, and that roughly 50 percent of the population is at risk for developing a deficiency. This is due to a lot of factors, most of which revolve around the sun.

  • Using a lot of sunscreen: While it may seem dangerous to go out into the sun without sunscreen, you’ll need to absorb some of the direct rays to increase vitamin D; most doctors agree that 15 minutes is sufficient and bears little risk
    • Living in areas where pollution can filter out UV rays
    • Spending more time indoors than out
    • Having a darker skin tone that reduces the amount of sunlight that’s able to be absorbed
    • Living in areas with little sunlight or in areas with tall buildings that reduce direct sunlight
    • Working a ‘graveyard’ shift that makes it harder to get into the sun regularly
    • Taking some medications that can reduce vitamin D3 levels, including barbiturates and statins

GETTING MORE VITAMIN D3

In addition to the general rule of getting more sun, there are some other ways you can get more vitamin D3 on a daily basis. While it’s not a common nutrient in foods (in fact, most plant-based sources don’t have a trace of it), you can find it in:

  • Fortified milk, bread, and cereal (look on the food label)
  • Eggs, in particular yolks
  • Cheese, in particular cheddar
  • Yogurt
  • Fatty fish like sardines or salmon

Supplemental vitamins can also help. The recommended intake is 1,000 IU a day, and it’s important that you always receive clearance from your doctor first. Although vitamin D3 is an over-the-counter option, it is a hormone and should be administered only with professional guidance. A simple blood test can determine if you are in fact deficient and need higher-than-normal concentrations on a daily basis

Winter Skin Care Tips From Dermatologists

If you live in a part of the world that experiences cold weather, you’ll know that frigid temperatures can wreak havoc on your skin, both on the face and body. It gets dry, flaky and can sometimes even crack, which can be painful or itchy. 

On a quest to find out how to best protect the skin we’re in, we asked dermatologists to share their top tips for keeping our body’s largest organ healthy and hydrated throughout the cold months.

1. Keep Moisture In The Air 

As Dr. Angela Lamb, director of the Westside Mount Sinai Dermatology Faculty Practice in New York City, told HuffPost, our skin “is the barrier that keeps water inside of your body, so when it is dry and cold, water evaporates off of the surface faster and easier.” 

To prevent dryness, Lamb recommended using a humidifier and suggested “drinking an extra glass or two of water.”

Dr. Michele Farber, a dermatologist at Schweiger Dermatology Group, echoed Lamb’s advice, explaining that humidifiers are a great way to add moisture back into your home, especially if you’re prone to blasting the heat. 

2. Use Gentler Products

“The key is to use gentle cleansers,” said Lamb, who is also director of dermatology at the Institute of Family Health and an assistant dermatology professor at the Icahn School of Medicine at Mount Sinai. “I LOVE Dove foaming body wash for body. [It’s] very moisturizing and does not strip moisture away from the skin.” 

Dr. Samer Jaber, a board-certified dermatologist based at Washington Square Dermatology in New York City, provided different suggestions for face and body.

“For your face, you might want to use a more bland cleanser, something like Cetaphil,” he said. “For your body, you might normally in the summer use a nice fragranced body wash, but in the winter you might have to switch to something like Dove or Cetaphil or Vanicream, something more gentle.” 

If you’re also dealing with breakouts, Farber said to just use water on those areas. Otherwise, she recommended using products with ceramides (CeraVeproducts are a common example) and glycerin (The Ordinary’s Natural Moisturizing Factors + HA hydration serum contains both glycerin and ceramides) to repair and protect your skin’s moisture barrier. 

3. Avoid Hot Showers And Baths

“In the winter months, taking hot showers and not moisturizing can create cracks in the surface of the skin. Hot water evaporates fast, and if the skin is not immediately moisturized, the cracks in the skin let the skin nerves get exposed to air, resulting in what feels like lots of paper cuts and eczema, or ‘winter’s itch,’ Dr. Purvisha Patel, board certified dermatologist and founder of Visha Skincare, explained. 

“I know it sounds like common sense, but with the weather we’ve been having, the thing we want to do is come home after a long walk and take a hot shower or bath,” Dr. Melda Isaac, founder and director of MI Skin Dermatology and Laser Center in Washington, D.C., told HuffPost, noting that water that’s too hot actually dehydrates our skin. 

“If you do indulge in a hot shower or bath, keep your bathroom door closed if possible, and after you dry, moisturize,” Isaac added. She, too, recommended looking for products with ceramides as well as hyaluronic acid, to “keep the barrier of your skin from losing a lot of water.”  

4. Upgrade Your Moisturizer, And Use It Often

This one might seem obvious, but moisturizing your skin is crucial for keeping it hydrated throughout the winter. 

“Application of a very thick moisturizer as soon as you get out of the bath or shower and then one more time per day will help keep your skin feeling nice and smooth,” Lamb said. “Sometimes layering an oil on your face and body prior to a cream-based moisturizer will help trap in the hydration.” 

“Before bathing, I always recommend body oils. I really like coconut oil, because that can hydrate your skin and protect your barrier before you’re getting into a warm bath,” Farber explained. “Aside from coconut oil, which is one that’s really nice for the body, essential oils are kind of the new thing that are really great. There’s argan oil, tea tree oil, rose oil, rose hip oil that are nice for the face and are a little bit easier on someone who can be a little more acne prone.” 

One common mistake people make, according Jaber, is choosing a lotion instead of a cream. 

“Lotions are common moisturizers, and they come in pumps. The issue with lotions is they’re not as thick, and so they’re not as moisturizing,” Jaber explained. “When your skin is dry in the winter, it’s important to use creams, which come in jars, and ointments. You also want to avoid fragrances, as those can also irritate and dry the skin.” 

It should be noted, though, that ointments or extremely thick products like Vaseline are better suited for the skin on your body as opposed to the face, because they can clog pores, Jaber said. When choosing a cream for your face, Jaber also suggested looking for a product containing ceramides that are noncomedogenic (so it won’t make you break out) and fragrance-free.

Another ingredient to look for is a vitamin B derivative called niacinamide, Isaac suggested. She’s also a fan of Neutrogena’s Hydro Boost moisturizer, which contains hyaluronic acid, as well as Aveeno and Eucerin products. 

5. Don’t Go Out In The Cold With Damp Skin

“A lot of people will run outside after they’ve washed their hands or finished doing a chore to walk their dog or take out trash, but if your skin is damp and you go out in the cold, it’s going to chap a lot more frequently,” Isaac said. ”[It’s] just like when your lips are dry and when you lick them more it makes the problem worse.” 

6. Exfoliate Less 

As Jaber explained, when it comes to exfoliating, the answer to whether or not you should do it isn’t the same for everyone. 

“If your skin is really, really dry, then you certainly don’t exfoliate,” he said. “But if it’s OK, then you can. Certainly you’re going to exfoliate less than you would normally, because your skin barrier is going to be a little bit compromised because of the dryness and the cold air.” 

If your skin is fine with exfoliation, Isaac suggested doing it once a week “to help speed up the skin’s regeneration [and] allow better penetration of your moisturizer.”