12 Secrets to Keep your Skin Younger and Healthier

Skin is the window that reveals stories of one’s life. From breaking acne during teenage time to the radiant glow of pregnancy and the sunspots of aging, both your age and health are reflected by your skin. When it comes to skin care goals the word “glowing” seems to universally rank to the top of the mind. So if you are in pursuit of a healthy, radiant and glowing complexion then you are at the right place, we have 12 proven and natural ways to maintain glowing skin:

Healthy skin

1) Sun Protection- Excessive sun exposure can cause wrinkles, age-spots and other skin problems, as well as increase the risk of skin cancer, so in order to protect your skin from the harsh sun use a safe mineral based sunscreen daily that must be SPF 30 or higher and should have active ingredients like zinc oxide or titanium dioxide. You should apply sunscreen generously and then reapply after every two hours if you are swimming or perspiring.

2) Treating Skin Gently- Oils from your skin can get removed if you take hot water showers for long so try to use warm water rather than hot. Don’t keep touching your skin every now and then so that skin stays free of dirt and germs. Also after bathing or washing gently pat or blot your skin with towel so that moisture stays on the skin.

3) Stress Management- Stress indirectly interferes with the hormone levels in our body which can make skin more sensitive and trigger acne breakouts and other skin problems so in order to get a healthy skin get a healthy state of mind and stay stress free.

4) Avoid Smoking- Smoking has many detrimental effects of our body from head to toe, but as far as skin is concerned it restricts the supply of oxygen to our skin which makes our skin dull and rough as well as increases the free radical accumulation which further increases the risk of some skin cancers.

5) Vitamin C- We all have known how much vitamin c is useful for our body, but do you know that it could do wonders for your skin, as it can fade hyperpigmentation, brighten skin tone, protect against environmental agressors and promote collagen and elastin production. In short its a key ingredient for glowing skin.

6) Proper Hydration- If you are dehydrated than automatically your skin will not glow and look dull, by drinking 8 glasses of water a day your skin will be moisturized, healthy and radiant.

7) Healthy Diet- According to a research a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin. Eat healthy fats like those found in nuts, flaxseeds and avocados which can replenish body’s ability to make healthy cell membranes which can protect against environmental damage by restoring the skin barrier. Other healthy foods for glowing skin include chia seeds, olive oil and whole eggs.

8) Proper Sleep- Sleep for eight hours is a standard rule of thumb but it is advised you always listen to your body. Disturbed and poor sleep routines can cause wrinkles, increased signs of aging and a compromised skin barrier function.

9) Proper Cleaning- Dirt and germs can accumulate on your skin after a long and hectic day, so bathing alone can not keep the skin free from dirt, so in order to keep skin germs free make a habit to wash your skin when waking up and before going to bed and even after sweating.

10) Face Mask- Face masks shouldn’t even be considered an indulgence and you should apply these regularly. To maximize the glow opt for hydrating face mask ingredients like hyaluronic acid, sodium hyaluronate and vitamin E.

11) Stay Active- Exercising regularly increases the blood flow throughout our body which in turns encourages the minerals, vitamins and oxygen from blood to reach the skin thereby making skin more radiant, younger and glowing.

12) Food Allergies- Excessive consumption of processed foods, dairy, sugar can cause skin inflammation leading to skin rashes and acne breakouts, so try to minimize these foods and eat diets rich in fruits, nuts and vegetables.

 

 

Benefits of CBD Oil

What actually is CBD?

CBD stands for cannabidiol which is a lesser known child of the cannabis sativa plant, but it has a more popular sibling tetrahydrocannabinol or THC which is an active ingredients used in pots to get high. Both are different from each other as THC is a psychoactive and increases anxiety whereas CBD is being used for medicinal purposes.

According to studies CBD is non-psychoactive and is known to provide relief from anxiety, depression and post-traumatic stress disorders. Its become pretty much easy to access and reap the benefits of CBD as nowadays it is being available in the form of oils, nasal sprays, lollipops and much more. CBD is now being tested on drug resistant teenagers suffering from epilepsy.

Although CBD Oil does have small amounts of tetrahydrocannabinol(THC) but that are vey low in concentration. CBD does not affect the components of human endocannabinoid system which are very important for our nervous system.

Endocannabinoids are receptors of the nervous system which are responsible for producing pain and anxiety. Though CBD Oil might boost the levels of naturally occurring endocannabinoids. Certain studies indicate that the CBD Oil increases appetite and also has the ability to treat certain types of seizures.

Amazing Benefits of CBD

1) Pain Management – CBD is very efficient in reducing pain. Endocannabinoid system(ECS) is an important system in human beings which is responsible for sleep, appetite, immune system and pain.

Pain is felt inside your body when endocannabinoids which are neurotransmitters produced by the body bind to the cannabinoid receptors in the nervous system. According to studies CBDs can help in reducing chronic pains by impacting the receptor activity which decreases inflammation.

Research is being done to find out the extent to which CBD oil can help in conditions such as multiple sclerosis and arthritis.

2) Anxiety and Depression – Usually pharmaceutical drugs are used to treat symptoms related to anxiety and depression, which are habit forming and cause side effects like drowsiness, agitation, insomnia, sexual dysfunction and headache.

CBD has shown promise as a treatment for both depression and anxiety, leading many who live with these disorders to become interested in this natural approach.

Also several studies done on animals have shown antidepressant effects on animals.

3) Neuroprotective Properties – CBD is used in treating neurological disorders like epilepsy and multiple sclerosis. Muscle spasticity is a common symptom in people with multiple sclerosis, Sativa which is an oral spray consisting of combination of CBD and THC is very useful in this case.

Several studies have shown that the treatment with CBD improved sleep quality and in people having Parkinson’s disease.

A study done on mice genetically disposed alzheimer’s disease and also prevented cognitive decline.

4) Heart Health And Blood Pressure – High blood pressure increases the risks of heart diseases and stroke. CBD reduces systolic blood pressure and also has stress and anxiety reducing properties.

CBD oil has lots of antioxidants and anti-inflammatory properties which help in reducing blood pressure thus keeping the heart related illnesses at bay. CBD has shown to reduce oxidative stress and prevent heart damage in diabetic mice with heart disease.

5) Relief from Cancer related Symptoms – Pain, nausea and vomiting are some of the common symptoms of cancer related treatment. Those who received treatment with extracts containing both THC and CBD observed significant reduction in pain in comparison to those who received only THC extracts.

In a recent study, patients who were undergoing chemotherapy used CBD oil and found it helped to reduce the side effects of chemo, particularly feelings of nausea.

You can checkout various CBD products from here.

 

 

 

6 Amazing Benefits of MCT Oil – Why To Take MCT Oil?

What is MCT Oil?

You might have heard about coconut oil, mustard oil, sunflower oil but not of MCT Oil. So, basically MCT Oil is made up of medium chain triglycerides which is lower than most of the fats present in the food we eat. These medium chain triglycerides are easier to digest and provides instant energy after consumption.

You will feel more energised and fuller along with storing less fat if you consume MCT Oil instead of coconut oil. MCT Oil is extracted from coconut and palm kernel oil. MCT Oil is often used by people looking out to lose weight and boost energy levels during high intensity endurance workouts.

It has also been claimed that MCT Oil can improve the ability to think as well as reduce various forms of dementia. MCT Oils are processed by the body in the same way as other oils, they go straight to the liver from the gut, from there they are converted into ketones which can be used by the brain instead of sugar or glucose.

MCT Oil is synthesized on the principle of ketogenic diet in which the the calories are used instantly and are not stored as fats which is effectively used by people to lose weight.

MCT Oil benefits

Amazing Benefits of MCT Oil

1) Weight Loss – According to a study the MCT Oil increases the release of hormones which promote the feeling of fullness in our body. It releases the hormones peptide YY and leptin which promote the feeling of fullness.

Consuming 2 teaspoons of MCT Oil as a part of breakfast can contribute to eating less food for lunch due to which limits the amount of calories consumed thus contributing to weight loss.

MCT Oil improves the encourages the growth of good bacteria and supports the gut lining which is also important in weight loss.

2) Reduction in Lactate Buildup in Athletes – During heavy exercises althletes often face the problems of rising lactate levels during the exercise which impacts the performance negatively.

Interestingly, athletes who took 6 grams or about 1.5 teaspoons of MCT with food before exercise had lower levels of lactate and felt better.

Also MCT results in better fat burning during the exercise because it promotes the usage of fats instead of carbs for energy. Though MCT Oil benefits in weight loss during the exercise but its not strictly proven whether it makes you exercise better or not.

But, atleast consumption of MCT Oil before exercise does not impacts the exercising performance negatively for sure, which is encouraging.

3) Provides Energy to the Brain – Since MCT are more easily absorbed by the body because of the way its synthesized in our body so it gets stored into our cells without being broken and therefore provides instant energy. MCT gets converted into ketones by the liver which are highly useful source of energy for the brain cells.

4) Fights Yeast and Bacterial Growth – In hospitals MCTs have reduced fungus infections by upto 50%.

MCTs contain caprylic, capric and lauric acid which reduce the yeast and fungal infections, according to tests done in a test tube MCT Oils reduced the growth of a disease causing bacteria named Clostridium Difficile.

5) May Reduce Heart Disease and Cholesterol related issues – MCT can reduce heart disease in many ways, i.e it can reduce LDL or bad cholesterol along with encouraging weight loss.

According to a 2019 study, it decreased insulin sensitivity in healthy people which decreases the risk of heart disease. Moreover MCT can increase the production of HDL or good cholesterol and reduce the C-reactive protein (CRP) which causes inflammation in the body which in turn increases the risk of heart disease.

6) May help reduce cravings and Support Diabetes Management – Medium chain fatty acids are much lower in calories than long chain fatty acids and assimilate in the body much faster, MCTs have shown to reduce fat fat storage and encourage fat burning.

Also people with type-2 diabetes can well tolerate the MCT Oil supplements and MCT may increase pancreatic beta cell function and insulin sensitivity.

How to include MCT in your Diets?

1) Coffee and other Warm Drinks – You can take MCT by adding MCT supplements in any warm drink or coffee in morning.

2) In Smoothies – To get a boost in healthy fats along with numerous benefits you can add a teaspoon or two of MCT Oil to the glass of your favorite smoothie drink.

3) Shakes – Don’t worry if you are not able to consume the MCT during the morning, you can get the boost in energy pre-workout or support the recovery process by simply taking a teaspoon of MCT Oil. This will increase your energy during high energy workouts.

 

Hypothyroidism Diet: Best 5 Foods to Eat for Hypothyroidism in 2020

Thyroid is a butterfly-shaped gland that is located at the base of the neck which is responsible for releasing thyroid hormones in the body. These hormones are responsible for regulating body temperature, process of digestion and heartbeat and our metabolic system too.

Thyroid hormones are very crucial for body to work properly and without these hormones body processes begin to slow down. When the levels of thyroid hormone in the blood decreases then it is known as hypothyroidism.

Hypothyroidism is more common in women than men, though people of any age can suffer from hypothyroidism but people over the age of 60 are more prone. Hypothyroidism can be detected through a simple blood test. Hypothyroidism can be easily managed by taking thyroid medication on daily basis but whats better than taking the natural treatment root

Hypothyroidism or underactive thyroid can cause the following symptoms-

  • Constipation
  • Delay in periods
  • Depression
  • Hair loss
  • Dry Skin
  • Elevated Cholesterol
  • Hoarse Voice
  • Fatigue
  • Puffy Face
  • Slower Heart Rate
  • Sensitivity to cold
  • Swelling of the thyroid gland
  • Unexplained weight gain
  • Joint pain, stiffness, swelling

Best 5 fo

Foods to Add to your Hypothyroidism Diet

1)Eggs – Eggs are full of protein of high quality protein, iodine and selenium which are key nutrients responsible for the synthesis of thyroid hormones. Eating scrambled or boiled eggs in the breakfast can keep your thyroid hormones keep going.

2)Seaweed – Bladderwrack, kelp, nori and wakame all are full of antioxidants, selenium and zinc which provide a good nutrition to thyroid, adding seaweed to your diet can help reduce the inflammation in the body which is a symptom in hypothyroidism.

3)Fish – As we all know that fish is a superfood as it is a powerhouse of nutrients like omega 3 fatty acids, vitamin A, vitamin D, vitamin A and vitamin K, all these are extremely beneficial for thyroid function and provide relief from the symptoms of hypothyroidism too.

4)Brazil Nuts – They are rich in selenium, magnesium, copper, zinc and healthy saturated fats with just one nut providing 96 mcg of selenium which is almost 175% of the RDI and the thyroid gland has the highest concentration of selenium inside our body so try grabbing handful of these nuts to keep your thyroid fit and healthy,

5)Cheese – Cheese is another food that should be a part of your hypothyroidism diet. Cheese is rich in selenium, zinc, vitamin A, vitamin D and calcium which help in boosting the thyroid hormone production and synthesis.

Which Nutrients Are Optimum For Thyroid Health?

1) Iodine – Almost one-third of the world is iodine deficient, and it is required by the body to produce thyroid hormones, the main source of iodine is iodized salt, but many people do not get iodized salt which results in iodine deficiency and thus they begin to suffer from thyroid insufficiency.

Iodine supplements are not that much required as you can up your thyroid levels by adding the iodized salt to your diet.

2) Selenium – As there has been lots of talk about selenium already you might be curious about why the heck is selenium so beneficial for thyroid. Selenium activates the thyroid hormones so that they could be used by our body.

Selenium is also rich in antioxidants which provides the thyroid gland protection against the free radicals which damage thyroid. Try adding Selenium rich foods such as tuna, sardines, eggs and legumes.

3) Vitamin B-12 – Vitamin B-12 which is also known by the name of cobalamin plays a crucial part in thyroid hormones regulation in the body and it is also responsible for the production of DNA and red blood cells.

Vitamin B-12 is not produced by the body itself so it needs to be taken on a daily basis to support the proper functioning of our body. Diet sources of vitamin B-12 include eggs, fish, meat, poultry and legumes, but with age it becomes difficult to absorb vitamin B-12 from foods especially if you had a weight loss surgery or another operation or removed a part of your stomach or if you are a heavy drinker.

You can simply get your vitamin-B12 checked through a blood test done. If you want to up your B-12 levels or you are not able to absorb vitamin B-12 through food then you can get it from here.

4) Vitamin D – Vitamin D deficiency is linked to decreased thyroid hormones production and vice versa. You can easily get adequate levels of vitamin D by getting 30 minutes of sunlight daily but there are times when you may not get proper sunlight and according to a medical survey almost 42% of Americans were deficient of Vitamin D.

So, its better to take vitamin D supplements to fulfill your vitamin D requirements, but do remember one thing that vitamin D is best absorbed with Vitamin K2 so do checkout this if you want to have supplemental vitamin D.

5) Zinc – Zinc is also as useful for thyroid as is selenium, zinc regulates TSH  which is responsible for telling the thyroid gland to release thyroid hormones.

Although in developed countries people rarely develop zinc deficiency as they get abundance of it from their food supply.

If you want to get relaxation from stress, tiredness and fatigue which is a predominant symptom of Hypothyroidism and get ever active like before then you can definitely check this out.

 

 

 

Does Working Out Increase Testosterone Levels?

Workout increases testosterone levels but not all exercise increase it upto the same level. To have a significant increase in the levels of testosterone one must add T-level activities to your workout exercise. In this article you will find how working out increases the testosterone levels, which exercises will benefit the most and much more.

How Body Workout Increases the Testosterone Levels?

  • After comparing the T-levels in men and women after weight training exercises, the results showed boost in the testosterone levels in men whereas in women there was almost negligible increase.
  • A 2004 study on older men found out that regular body exercise increased testosterone and growth hormone as well as showed postitive affects on the cognitive function.
  • Resistance training and exercises have known to increase the short and long term T-levels.
  • Resistance training specifically weight training workout are very effective in increasing the levels of Testosterone in both short and long term.
  • According to a study the boost in the T-levels in women are temporary and for a short time.

 

8 Easy Ways to Reduce Facial Fat

Facial fat is a challenge as its difficult to remove fat from face if you are already struggling to lose weight, it can be frustrating as well if it bothers you, so here in this article we are going to discuss the strategies to encourage fat burning along with slimming of your face.

Puffier or round face especially in women can be caused by change in the hormones during pregnancy or periods and by thyroid issues in which the metabolic rate of the body reduces which in turn results in facial bloating. Mostly facial fat is due to the weight gain in other areas of the body however by making lifestyle changes can help you to achieve a slimmer face.

8 ways to lose face fat

Here are some of the ways to reduce facial bloating-

1)Focus on Cardio Exercise- Many exercises are there but some are known specially for weight loss than others.

A study in 2012 done to know the effects different types of exercises who were overweight or obese, and according to the results aerobics training which is a type of cardiovascular exercise is the most beneficial in slimming face in comparison to the resistance training which primarily builds lean muscles.

So, aerobics training exercises are very important if you are specially looking to lose weight. Its completely your choice to perform cardio at a low, moderate or high intensity but as a matter of fact performing high intensity exercises several times a week help to burn fat much faster.

According to a study in which postmenopausal women were told to do different amount of exercise which included moderate to high intensity workouts for a period of 12 months, so those who worked out more than 300 minutes per week burned more of their body fat than those who did only 150 minutes a week.

This study overall suggested that cardio exercises are effective in burning body fat thus slimming your face as well.

2) Facial Exercises- As its already known that doing facial exercises helps to strengthen and tone muscle facial muscles but its not clear whether these facial exercises help reduce facial fat or not. Though facial exercises tend to make our face look more firmer and sleek as we lose weight.

3) Cut back on Sodium- Sodium is known to retain the water inside our body which in turn causes facial bloating and our face looks puffier. You don’t need to be a nutritionist to manage your diet, its just that you have to check the salt contents of the processed foods you usually eat.

Making these changes and reducing the level of salt intake can help in reducing the amount of sodium you consume.

What happens is when you eat those salty potato chips or sodium rich sushie, they will increase the level of salt in your body and our body tends to hold more water so as to prevent from dehydration which in turn cause the face puffiness.

CDC recommends to not consume more than 2,300 mg of sodium per day as a part of healthy eating diet. Just manage to keep it under this level and then you are good to go.

4) Drink More Water- What to do if you have consumed excess of salt after having a heavy meal, don’t worry just sip 1-2 glass of water and then the body will flush the excess salt out through urine.

Also drinking a glass full of water before having your meal makes you feel fuller and thereby reducing the amount of food you would have eaten, which will reduce the calories and help in the weight loss, as weight gain is caused by the excess calories you eat which are then stored as fats.

Also drinking water promotes lipolysis, in which body breaks down the fat stores into the fatty acids which is used to generate energy, so this by drinking water you are encouraging fat loss too.

5) Reduce Alcohol Consumption- As you read above about the benefits of drinking water, just imagine what would happen in case of dehydration, and alcohol consumption causes dehydration which also alerts the body to hold more and more water also called water retention in simple words.

Alcohol contains lots of calories and offers no nutritional value making it a perfect source of easy weight gain, its not over yet, alcohol also suppresses the hormones that are responsible for us feeling fuller after a meal, so if we are consuming alcohol we might overeat and consume the excess calories which will cause weight gain and facial bloating.

So, people who want to reduce facial fat or lose weight might consider reducing their intake of alcohol consumption to achieve a slim and fat free face.

6) Get Adequate Sleep- Do you know about the hormone which causes the feelings of fullness after the meals, also do you know that hormone is related to your sleep, so indirectly sleep is related to weight loss.

Lets discuss in more detail.

Ghrelin is a hormone which causes the feelings of being hungry and leptin is a hormone that tell the body to stop eating and lack of sleep increases the levels of ghrelin and decreases the levels of leptin, so a person who sleeps less eats more and vice versa.

Simply getting the adequate sleep can help lose weight and decrease the amount of fat stored in the face.

7) Include veggies and whole grains- First of all try reducing the processed foods and refined carbohydrates as they are stores of calories and mostly nutrient and vitamins deficit because during processing they lose their fiber and nutrients.

Focus on including more of leafy greens, fruits and high fiber veggies that are rich in vitamins, minerals and fiber which maintain proper nutrition as well as keep you full.

With proper exercises and healthy diets people can lose face and body fat easily.

8) Lower Sugar Intake- Sugar is very damaging to human body, it can cause weight gain, diabetes and even increase the risk of diseases like stroke and heart attack. But you can prevent all of them just simply cutting or reducing your sugar intake.

Long term affects of reducing sugar intake are quite impressive as you will be full of energy and your moods swings will temper and will even help in reducing the depression symptoms.

Sugar often causes fatigue and tiredness in our bodies and on top of it contributes to weight gain as its high on calories, so its better to cut it down to reduce weight and make our face slimmer.