Happy smiling middle-age woman with short wavy hair

Keeping Your Skin Healthy At Every Age

It is no secret that as your body ages, your skin is going to go through quite a few changes, with your skin in your 20’s being extremely different to your skin in your 50’s.

This is why it is so important to keep adjusting your skin care routine as you progress through life, adopting different ingredients and techniques at each stage, as this will help to cater to your skin’s ever-changing needs.

Skin Care in Your 20’s

When you are in your 20’s, it may seem as though the firm and tight skin you have always known is going to last forever, but, unfortunately, this is not true.

In fact, your 20’s is when things begin to slow down in your skin…

In particular, cell turnover.

This is the rate at which your body sheds its old skin cells, to make way for new ones. In your teens and younger years, your cell turnover rate is every 14 days. However, as you progress through your 20’s, this declines to every 24 to 30 days.

Collagen is another key element of your skin that begins to decline in your mid-20’s.

What is collagen?

It is one of the building blocks of your skin, and is the protein that largely makes up your skin’s structure. Once you reach your mid-20’s, the rate at which the collagen in your body breaks down overtakes the rate at which you naturally produce new collagen.

This means that skin aging is not too far away…

So, what can you do about this?

Well, seeing as up to 90% of facial wrinkles are caused by the sun’s UV rays, wearing sun cream is essential. If you are not already doing this every day, then this is something to begin doing right now.

When it comes to your declining collagen production and slower cell turnover…

Start using a retinol product.

Retinol is a derivative of vitamin A, and is one of the most potent anti-aging ingredients out there, with one of its greatest benefits being the way in which it speeds up cell turnover. Not only that, but it also stimulates your natural collagen production, helping to increase this so that production once again outweighs breakdown.

Skin Care in Your 30’s

While you may have been completely confident in your skin in your 20’s, you are much more likely to experience a few panicked moments in relation to your skin in your 30’s.

This decade tends to be the one where you experience your first static lines and wrinkles.

These are lines that do not fade when your face is resting, and are usually due to the continued decrease of collagen in your body.

If you are not yet using a retinol product, then now is the time to start, for the same reasons as mentioned in the 20’s section before.

Another key component in your skin that begins to noticeably decline in your 30’s is hyaluronic acid.

You may have already noticed this ingredient in many skin care products out there, but do you know what it actually is?

Hyaluronic acid is a molecule that occurs naturally in the body, and can be found in so many different parts of the body. So, when your natural levels of hyaluronic acid begin to decline, it only makes sense to top these back up.

But what exactly does hyaluronic acid do for the skin?

Well, this ingredient is a humectant, meaning that it draws moisture from the air into its molecules and then holds this water there. Your skin then absorbs this moisture, helping it to stay hydrated for longer.

Hyaluronic acid can also help with:

  • Wrinkles
  • Sagging skin
  • A damaged skin barrier
  • Wound healing
  • UV damage

Hyaluronic acid can be found in everything, from serums to creams. The most effective tends to be a serum, as their thin consistency means that they are more easily absorbed by the skin.

When choosing a product, make sure that it contains at least 1% hyaluronic acid, as this is the amount needed in order for the ingredient to really have an impact. 

How else can you care for your skin in your 30’s?

By incorporating antioxidants into your skin care routine.

Your skin is constantly under attack from free radicals, which are caused by everything from sun exposure to pollution. Simply put, free radicals are atoms that are missing an electron. In order to “heal” themselves, they will try to steal electrons from nearby cells, thereby damaging those cells, as well as their DNA.

Free radicals are one of the primary causes of aging, which is why this is something worth focusing on.

How do antioxidants help?

They provide free radicals with the electron that they are missing, therefore healing them and stopping them from attacking other cells in the body.

So, which antioxidants should you be using?

In addition to retinol, give these a try:

  • Resveratrolthis is an antioxidant that comes from plant-based foods, such as red wine, blueberries and cacao beans, and provides so many benefits for the skin, from brightening to anti-inflammatory 
  • Vitamin Chelps to strengthen the skin, while calming and hydrating it

Don’t forget…

Antioxidants work best when used in conjunction with each other, so try adding multiple antioxidants to your skin care routine.

Skin Care in Your 40’s

Those light lines that you noticed appearing on your face in your 30’s will begin to deepen in your 40’s, making them much more noticeable.

All of the natural declines from your 30’s, such as collagen production and hyaluronic acid, continue on, with cell turnover also decreasing down to every 30 to 42 days. You will notice that your skin feels much less resilient, and that it does not “bounce back” in quite the same way anymore.

Another common skin change that many experience in their 40’s is dryness…

Wondering what causes this?

The outer layer of your skin consists of a protective barrier, whose role is not only to protect your skin from environmental damage, but also to retain moisture.

As the body ages, this barrier weakens, meaning that your skin experiences a far greater loss of moisture.

Fortunately, there is an easy way to deal with this, and this is by switching to a much richer and thicker moisturizer. You may also need to moisturize more frequently throughout the day, in order to compensate for the extra moisture loss.

Another skin issue that may arise in your 40’s is hyperpigmentation.

This is when melanin, which is the pigment that gives your skin its color, is over-produced in some areas of the skin, causing those areas to darken. This can vary greatly in terms of shape and size, as well as placement on the skin.

Here are a few tips on how to deal with this:

  • Use a sunscreen – UV exposure only encourages your skin to produce more melanin, which you are trying to prevent
  • Use a gentle chemical exfoliant this helps to speed up the cell renewal rate
  • Use a lightening cream such as one containing kojic acid or hydroquinone

One key ingredient that you should be using in your 40’s are ceramides…

These are naturally one of the main components of your skin’s surface, and are an integral part of your skin’s matrix and structure.

However, with age, the body’s natural production of ceramides declines, meaning that the skin then begins to lose its firm structure and supple surface.

Research shows that the topical use of ceramides can really help with this, improving suppleness, roughness, uniformity, hydration and overall glow

Skin Care in Your 50’s

Once you have gone through menopause, your skin will be experiencing even more drastic changes.

Due to the drop in estrogen levels, the skin becomes much thinner and more fragile, meaning that it is even less able to retain moisture

Not only that, but research shows that, in the first five years after menopause, 30% of your collagen is lost.

This may sound frightening, but there are still several steps that you can take to keep your skin looking youthful and healthy.

Begin by making sure that you are already following all of the tips mentioned in each section above. While you may not be able to reverse your skin’s changes, you will still be able to brighten and nourish the one you have, preventing the changes from worsening.

A multi-step skin care routine is vital, and this should be something that you follow each and every day.

Wondering what the multiple steps should consist of?

Here are some guidelines:

  • A cleanser – this should always be the first step of any skin care routine, as it allows subsequent products to easily penetrate into the skin and work much better
  • A tonerthis helps to rebalance your skin’s pH level, which is often disrupted through cleansing
  • Exfoliant/peelthis is important to keep the surface of your skin looking smooth and vibrant. It will also encourage your natural cell turnover
  • Masksthese can be used on a weekly basis to give your skin a deeper treatment. Look for masks that address your specific skin concerns, whether this may be hyperpigmentation, wrinkles, or dry skin
  • Eye serums and creamsthe skin around your eyes is so delicate, and eye products are formulated to be gentle enough to nourish and care for this area without harming it
  • Face serumsserums are thin and lightweight, meaning that they quickly and easily penetrate the skin. While they may not look much different to water, serums are actually packed with a high concentration of active ingredients, which is why they are so effective at tackling various skin issues
  • Moisturizeras mentioned above, the moisturizer you are using now should be rich, thick, and packed with antioxidants

Skin Care in Your 60’s and Beyond

If you have worked out a skin care routine that is working for your skin in your 50’s, then stick to it through your 60’s, adjusting and adding in individual products when needed.

If you have been caring for your skin well throughout your life, then, by the time you reach your 60’s, you will be able to tell what your skin does and does not need.

One example of a product that you may want to add into your routine at this stage in life is targeted wrinkle creams. These are potent formulas that come with a small applicator that enables you to directly apply them to each wrinkle.

Of course, skin care is internal as well as external, and caring for your skin from within can really help to maintain a healthy glow throughout your later years.

How can you care for your skin from within?

Here are a few tips:

  • Diet – make sure that you are consuming a healthy diet, filled with plenty of fresh, whole foods, and with a minimum amount of processed foods 
  • Sleepadequate quality sleep is so important, although you may find that you need slightly less sleep as you age
  • Exerciseexercise is one of the best things that you can do for your skin, no matter what age you may be
  • Stressstress leads to nothing but problems in the skin, so try to find some stress management techniques that work well for you

By understanding the changes that your skin goes through as your body ages, you will be able to provide it with exactly what it needs. From the preventative steps that you can take in your 20’s, to the healthy lifestyle changes you can make in your later years, it is well worth taking the time to keep your skin healthy, no matter what age you may be.

 

Young woman stressed and rubbing her forehead

The Best Ways to Relieve Stress at Any Time

In the short term, stress isn’t such a big deal, and can actually help when it comes to meeting goals and challenges, urging you to act in a more efficient way.

However, chronic stress can really cause some problems…

This is when you experience stress over a longer period of time, whether this may be weeks or months. This can really damage your health in several different ways, including:

  • Lowering the function of your immune system
  • Insomnia
  • Headaches and irritability
  • Flare-ups in autoimmune diseases
  • High blood pressure
  • Obesity
  • Depression
  • Increased cardiovascular risks 

With 70% of Americans claiming to feel stressed on a daily basis, learning how to tackle and deal with stress could really make a huge difference to the general health of many people. 

Want to know how to go about reducing your stress levels?

Here are a few of the best ways…

Do Some Exercise

It has been proven time and time again that those who exercise on a regular basis are likely to experience less stress and anxiety than people who do not.

Why is this?

For a few different reasons, such as:

  • Lowered stress hormones – exercise lowers the levels of cortisol in the body, while triggering the release of endorphins, which are chemicals that help you to feel happy
  • Improves sleepthis then helps to reduce stress
  • Improves self-esteem this can really help with anxiety

Don’t have time for a long workout?

There are many ways in which you can quickly squeeze some exercise into just ten minutes of your day, although you should then do this twice a day for best results.

Try doing some squats or standing push-ups while cooking meals in the kitchen, or spend five to ten minutes a day climbing stairs.

If you drive quite often, try parking further away than where you would usually park, so that you have to walk for five to ten minutes.

Even while you are sat down watching TV, you can still be exercising…

Jog on the spot during commercial breaks, or use small weights to do some leg exercises while you are sitting.

Deep Breathing Exercises

Deep breathing exercises are actually one of the most effective ways to instantly lower your stress levels.

When you breathe in a deep and relaxed way, even if you are forcing yourself to do this, it sends a signal to your brain to calm down. Your brain then sends this same signal to all of the different parts of your body, and, before you know it, you will feel so much less stressed and more relaxed. 

Want to give this a try right now?

All you need to do is:

  • Place your tongue behind your upper front teeth
  • Breathe in through your nose quietly, for a count of four
  • Hold this breath in for a count of seven
  • Exhale completely, forcing your mouth to make a whoosh sound while doing so, for a count of eight

You should then repeat these steps four more times

Spend Quality Time With an Animal

Did you know that science has proven that spending quality time with an animal can decrease stress in a few different ways?

Some may find this hard to believe, but it is true.

Just physically being around an animal, even if you are just watching a fish in an aquarium, decreases your blood pressure. Petting them will magnify this effect.

Animals can also help the way your body responds to stressful situations in the first place, reducing the amount of stress that you actually experience. 

Take a Natural Supplement

There are some supplements that can really help to keep stress levels low.

These include:

  • St. John’s Wort lifts the mood and helps you to look at situations in a more positive light
  • Rhodiola Rosea shown to reduce stress and lift the mood, which is why it has long since been used by athletes in Russia
  • Magnesiummagnesium deficiencies are extremely common, even though magnesium promotes relaxation while regulating the way in which the body responds to stressful situations
  • Valerian Roota herb that is commonly used to treat stress, anxiety and insomnia, and has been proven to help reduce blood pressure and heart rate 

Since supplements are not regulated by the FDA, you do need to ensure that you purchase any supplements from a reliable source, and only use high quality products.

Aromatherapy

Aromatherapy has been used since ancient times as a stress reliever, and can really be quite effective.

Not quite sure what aromatherapy is exactly?

It makes use of aromatic plant oils, such as essential oils, as well as other aromatic plant compounds to boost both physical and psychological well-being.

Plants can be extremely powerful, and many people respond well to scents, making aromatherapy worth a try.

Want to give it a go?

The easiest way to get started is by using essential oils. The best oils for stress relief are:

  • Lavenderwhen this is rubbed on the skin, it enters the bloodstream in just five minutes, reducing stress and agitation and boosting mental concentration
  • Cedarwoodhas a calming effect on the mind, while triggering the brain to release serotonin, which helps to stabilize the mood
  • Limerefreshing and uplifting, lime can really help with stress and anxiety caused by grief or sadness
  • Rosepromotes tranquillity in the body while boosting self-esteem and helping with depression
  • Orangea study carried out in Japan showed that patients taking orange oil for stress and depression were able to reduce their intake of antidepressant medications
  • Sandalwoodhas a therapeutic effect on the brain, helping to balance your emotions 

Wondering how to actually use these oils?

Some can be applied directly to the skin and then inhaled, although others will need to be mixed with a carrier oil, so make sure to thoroughly research the oils you choose to use.

Alternatively, place the oils in a diffuser, or sprinkle a few drops in a bath or shower.

Drink Some Tea

There is quite a bit of research out there that shows just how effective drinking tea can be when it comes to relieving stress.

Different studies prove different things, from the way in which drinking black tea can lower the levels of the stress hormone in their body to those who drink tea being able to de-stress much quicker than those who do not.

Just about all types of tea will have this effect, but you do need to be drinking it on a regular basis in order to experience these results.

Chew Some Gum

Don’t like tea?

Try chewing some gum instead.

This is actually something that has been done for centuries, with even the Ancient Mayans and Greeks chewing on tree sap. This practice was introduced to settlers, after which it spread all over the world, resulting in the modern day chewing gum we know today.

Wondering how chewing gum can help with stress?

Research suggests that chewing gum is able to reduce the levels of cortisol in the body, leaving you feeling less stressed. It also helps to wake your brain up, keeping you feeling more alert and perceptive, meaning that you will be much better equipped to deal with stressors that come your way. 

If you find that this helps you…

You need to make sure that you do not rely on this stress-relieving method completely.

Why?

Because people who chew gum for stress tend to bite down harder on the gum each time they chew, and chew much more aggressively. This can then lead to jaw problems, which can get quite serious. 

Write It Down

The next time you are feeling stressed, try writing about it.

Keeping a journal is actually quite a meditative practice, and can help to reduce stress and its symptoms.

Not sure what to write about?

Write about the stressors you are currently experiencing, noting everything from what triggered the stressful situation to who you were with and how you feel, both physically and emotionally.

By doing this on a regular basis, you will be able to identify new patterns in your stressors, and may even be able to find a way to tackle these directly.

Give Someone a Hug

This may sound too easy to be effective, but giving somebody a hug can really help to relieve stress.

How?

Because hugging triggers your body to release oxytocin, a hormone that helps to promote relaxation in the mind, while boosting your mood and making you feel so much more positive about stressful situations.

Try to hug your loved ones multiple times a day to really take advantage of this.

Laugh

Laughing can be a fantastic way to relieve stress

You are probably thinking…

“I don’t feel like laughing when I’m feeling stressed!”

Even forcing yourself to laugh can make a huge difference.

How?

In a few different ways, such as:

  • By directly reducing cortisol levels
  • By bringing more oxygen into your body and into all of your organs
  • By relaxing your muscles to emphasize tension-relief

Give Yoga a Try

A study carried out on people experiencing chronic stress discovered that yoga was able to help relieve stress in 85% of subjects.

Yoga not only relaxes the body, but it relaxes the mind too, helping it to slow down.

It also encourages effective breathing, which, as mentioned above in the section on breathing exercises, can be so effective in reducing stress and its symptoms.

Already a fan of yoga?

Give some of these poses a try for the best stress-relieving effects:

    • Wide-legged forward bend
    • Low lunge pose
    • Standing forward bend
    • Garland pose
    • Legs up the wall
    • Bound angle pose 

Listen to Calming Music

It has long since been known that music can have such a relaxing effect on the body, and science has now proved this.

Listening to music can really help to promote relaxation within the body, not only lowering your heart rate and blood pressure, but also the amount of cortisol in your body.

Wondering what you should be listening to for maximum stress-relieving benefits?

Any type of music that you enjoy can help, but, for best results, slow-paced and instrumental music is ideal. Give classical, Native American and Celtic music a try, but make sure you pick something that you actually enjoy the sound of.

Eat Stress-Busting Foods

You are likely already aware of how the foods that you eat have a direct impact on your body, and this applies to the stress that you are feeling too.

There are many ways in which certain foods can help to relieve stress, such as:

  • Complex carbsfoods such as whole grain bread and oatmeal encourage the brain to produce more serotonin, giving your body a steady supply of this feel-good chemical
  • Fruits high in vitamin Cfruits such as oranges, lemons and strawberries help to reduce cortisol levels in the body while strengthening the immune system, all thanks to their vitamin C content
  • Leafy greens packed with magnesium, leafy greens can help to reduce stress-related symptoms
  • Avocadosthese are high in potassium, with half an avocado containing more potassium than a whole medium-sized banana. Potassium can really help to lower blood pressure, but be sure not to overdo it with the avocados, as they are also quite high in calories

Stress can really have such a negative effect on your life, which is why it is important to tackle this head on and keep your stress levels under control. The next time you find yourself feeling stressed, give a few of these stress-relieving tips a try to see what works best for you.

 

Goji berries in a wooden bowl

The Vitamin Truth About Berries

If you’ve been paying any attention to the world of health and wellness, maybe you noticed how there isn’t a single health enthusiast out there who isn’t raving about the all-healing power of berries. From hearty oatmeal to colorful fruit bowls to body-charging smoothies, it seems berries have been finding their way into every health-conscious meal plan.

So, how are berries supposed to help our health and beauty, exactly?

Well, these bite-sized nutrients are nature’s very own stockpile of vitamins, which hold a number of immunity-boosting properties that can contribute to your overall well-being. By regularly supplying your body with vitamins, you can help ensure all your vital organs are functioning properly.

Moreover, having more vitamins in your diet doesn’t hurt on the beauty front, either. You heard that right – munching on berries can help you achieve healthy-looking skin, hair and even nails! Read on to find out exactly how.

Strawberries Are a Treasure Trove of Vitamin C

Vitamin C, or ascorbic acid, is the undisputable star among body-boosting nutrients.

Even if you aren’t well-versed in health and wellness trends, you probably already know that Vitamin C can do wonders for improving your immune system.

However, the benefits of upping your Vitamin C intake go way beyond that.

For example, did you know that a regular consumption of this Vitamin can also improve your eyesight, fade your age spots and relieve stress?

And that’s only the beginning.

First of all, Vitamin C can be your best friend when you want to fight off those pesky symptoms of common cold, such as sore throat, coughing and fatigue.

Upping your Vitamin C intake will boost your immunity and help your body in the fight against damaging infections.

Consuming foods with high Vitamin C concentration can also be beneficial for keeping more serious illnesses at bay.

Increased stress levels can also deplete Vitamin C levels in your body, so redressing the balance may help with reducing stress-related symptoms such as over-irritability, fatigue and lack of sleep.

When it comes to beauty benefits, Vitamin C is crucial for the production of collagen, that special little substance that keeps your complexion plump and glowing.

By upping your daily Vitamin C intake, you can help smooth out fine lines, wrinkles, but also minimize dark spots and other symptoms of hyperpigmentation on your skin.

Moreover, Vitamin C can reverse the negative effects caused by free radicals and protect it from additional damage causes by UV rays, pollution and other kinds of harmful environmental factors.

So, how do you make sure you are getting enough of this magic Vitamin C in your day-to-day meals?

We have some good news for you: berries are packed with this immunity-pepping antioxidant.

b, everyone’s favorite springtime treat, make for a great source of this body-healing vitamin.

One serving (a cup) of this palate-pleasing treat contains 80 milligrams of Vitamin C, which is around the exact amount of prescribed daily intake.

Raspberries and blueberries are also rich in Vitamin C. To create a trifecta of this illness-fighting vitamin, combine a handful od strawberries, raspberries and blueberries into a delicious fruit bowl.

Vitamin K Found in Blueberries is a Powerful Antioxidant

Vitamin K might have been flying under the radar in the past, but these days, all the health freaks are raving about it.

Why is this the case?

Well, this essential vitamin helps keep your body strong on several fronts.

For example, this nutrient can improve the functioning of your cardiovascular system. Since it can promote blood clotting, it is crucial for your body to be replenished with this vitamin in order to be able to heal from bleeding or bruising.

One of the most well-known benefits of Vitamin K is that it can strengthen your bones, and it does so by boosting the amount of protein needed to preserve bone calcium.

Optimal Vitamin K intake can help prevent occurrence of medical conditions such as osteoporosis and bone fracture.

Furthermore, increasing the presence of Vitamin K in your diet can help relieve PMS symptoms such as cramps and other types of discomfort. It can also help with excessive bleeding during periods.

In combination with other vitamins (such as A, C and D), Vitamin K can also help fight off the bacteria that accumulates on your teeth and gum. As a result, it can be effective in warding off tooth decay, cavities and various gum diseases.

One fruit that is especially loaded with vitamin K is blueberry.

A cup of these tiny nutritional powerhouses can contain up to 28.6 micrograms of Vitamin K, which is more than a third or prescribed daily intake.

And when it comes to introducing blueberries into your day-to-day meals – it’s as easy as it sounds.

You can carry a pack of this delicious fruit with you and snack on the go whenever you feel like a pick-me-up at work or after gym.

Blueberries can also be a great way to infuse your breakfast with the precious Vitamin K – simply throw them in your favorite oat meal and cereal and your dish will instantly become charged with antioxidants.

They can also add a kick of vitamins into your smoothies. They work well for sweetening more bitter ingredients like spinach or kale.

And in you need further inspiration, here’s an idea for a healthy smoothie where blueberry is the star ingredient.

In a blender, combine the following:

  • 1 cup kale
  • 1 cup blueberries
  • 1 cup almond milk

Mix until you achieve a smooth consistency. Voila, you’ve just made an ideal snack to kick-start your body and up your Vitamin K intake.

Vitamin A is Abundant in Acai Berries

It is a well-known fact Vitamin A can be incredibly beneficial for eye health and good vision.

However, not many people know this component is directly or indirectly tied to regular functioning of all the vital organs in the body.

This is because Vitamin A has powerful antioxidant properties, which can assist your body in the purging of free radicals, those harmful agents that cause genetic damage to your cells and trigger a host of medical conditions.

Furthermore, optimal Vitamin A intake can fortify your immunity, which means your body will be better equipped to ward off various illnesses.

Vitamin A can be found in certain animal products, as well as plant-based food, in which case it’s known as beta carotene. 

And one ingredient that is especially rich in this organ-pepping vitamin is the acai berry, a dark-hued fruit that hails from the Amazon region.

Because of its notable medicinal powers, this tropical berry has been consumed by the native people of Brazil for centuries.

Recently, it has become increasingly popular in health and wellness-conscious circles, which hail it as the new superfood du jour.

And for good reason, too: not only does the acai berry have numerous benefits for your body, it can also improve the appearance of your skin.

Due to high concentration of Vitamin A and other antioxidants, frequent consumption of acai berry can stave off various ailments, improve your digestion and cardiovascular activity and boost your energy levels.

When it comes to skin, the active ingredients found in acai berry can help reverse symptoms of aging such as fine lines and wrinkles.

The vitamins concentrated in this Amazonian treat can also reinforce skin’s protective barrier, which will help protect it from harmful environmental factors, such as the sun, pollution, harsh weather, etc. 

Due to its rich, slightly bitter flavor, acai berry work well in combination with slightly sweeter ingredients.

It can be added to healthy dessert alternatives when you’re looking to add a punch of antioxidants to your after-meal treats.

The easiest way to consume the Brazilian berry is simply to throw it in a smoothie or breakfast bowl.

For added sweetness, chop up a banana or an apple, so your concoction isn’t too bitter.

Vitamin E in Blackberries Has Immense Reparative Properties

When it comes to reversing aging processes, one antioxidant in particular can be incredibly helpful: Vitamin E.

To begin with, this component can be notably beneficial for your cardiovascular system.

Vitamin E can help balance cholesterol levels and reduce chances of it oxidizing, as well as preventing thickening of the arteries.

Because of its powerful antioxidant properties, Vitamin E can effectively help in the fight against free radicals. This will in turn reduce chances of your body developing all kinds of medical issues, from common ailments to more serious conditions.

Having more Vitamin E in your diet can also transform your skin, hair and nails – making them healthier and more resistant to outside harms.

Due to its reparative powers, Vitamin E can help rejuvenate and heal damaged and irritated skin. Since Vitamin E is potent at accelerating cell regeneration, it can be used to treat sunburnt skin, scars and eczema.

Frequent consumption of this antioxidant will also boost hair growth, but also make your strands thicker and better equipped to fight off environmental damage. It can also do wonders for an itchy, flaky scalp.

And if you’re looking for ways to increase your daily intake of this powerful nutrient, you can always go down the easy road and take supplements.

However, to get the real deal, you should know that this vitamin can only be found in plant-based foods.

Luckily, berries represent one of the richest sources of Vitamin E. 

Blackberries in particular pack a punch when it comes to Vitamin E concentration: one cup contains about 1.68 milligrams of this powerful antioxidant.

When it comes to meal ideas, blackberries can be consumed on their own and make for a great snack when you’re on the run.

However, if your mind the slightly sour flavor, you can always combine them with sweeter fruit (like mango or papaya, which also contain high concentration of Vitamin E) to make a delicious, antioxidant-packed smoothie.

You can also add blackberries to your favorite oatmeal or throw them in a fruit salad.

Other berries that contain high concentration of Vitamin E include:

  • Cherries
  • Strawberries
  • Blueberries
  • Raspberries

These mini bombs of antioxidants are bountiful during warm, sunny seasons and will make for a refreshing meal during scorching summer days.

Goji Berries are Rich in B Complex Vitamins

By B complex vitamins, people usually refer to the following compounds:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

And you’ll be delighted to hear that goji berries, a nutritious fruit that originates form Asia, contain even four of these super-charging agents, including vitamins B1, B2, B3 and B12.

And each of these has its own set of benefits for your health and your body.

For example, Vitamin B1 contributes to healthy digestive tract, but can also improve your nervous system, as well as skin, eyes and hair.

On the other hand, riboflavin or Vitamin B2 helps prevent cognitive decline, and it can also minimize symptoms of depression.

Vitamin B12 found in goji berries is one of the most important components for the healthy functioning of your organs. Regular Vitamin B12 consumption will keep energy levels high, but also regulate your mood.

This particular vitamin also reduces the risk of neurodegenerative diseases.

Since goji berries are still somewhat mysterious to the casual health food enthusiast, you might be wondering how you can include them in your day-to-day meals.

Luckily, this task is a lot easier than you think!

Just like any other berry, goji can be a welcome addition into various health-oriented meals, including smoothies, breakfast bowls or oat meals.

It can also be consumed on its own; however, if you’re looking to pack a punch of antioxidants, combine your goji berries with a handful of nuts like almonds, cashews or walnuts.

Have you been convinced of berries’ immense vitamin powers yet? Next time you find yourself at the fresh produce section, make sure to stock up on these super-charging nuggets. Your body will soon be thanking you!

Young blonde woman checking skin in mirror

Dehydrated Skin? Try These Easy Tips

Dehydrated skin can lead to so many different skin problems, from premature aging to a dull and rough complexion, making this an issue worth dealing with as soon as possible.

Not sure where to begin?

Here are 12 tips to help you to treat your dehydrated skin.

What’s the Difference Between Dry Skin and Dehydrated Skin?

Many people often think of dry and dehydrated skin as being the same thing, but this is not at all the case.

Wondering what the difference is?

The main difference is that dehydrated skin lacks water, while dry skin lacks oil.

Since water and oil are so different, you need to know for sure whether your skin is dry or dehydrated before you begin treating the problem.

Here are a few more details about each condition:

  • Dry Skin – becomes more prevalent with age, due to the skin’s natural lipid barrier decreasing. Symptoms include redness, itchiness and ashy areas, especially for those with a darker skin tone
  • Dehydrated Skincan be caused by a number of factors, such as not drinking enough water, sun exposure, and indoor heating or cooling systems. Symptoms include tightness, a scaly, rough or flaky texture, and the appearance of smaller pores 

If you think your skin may be dry rather than dehydrated, then you will need to look for ways in which you can counter that.

Make Sure That You Are Drinking Enough Water

Do you drink around eight glasses of water a day?

If your answer is no, then this could be one of the reasons as to why your skin is dehydrated.

All of the organs in your body need water in order to properly function, and each time you drink some water, this gets distributed to the organs that need it the most. These usually tend to be the vital organs, and the skin is last on the list, meaning that it often misses out when it comes to this dose of hydration.

However, while many may recommend drinking more that the recommended amount of water a day, this will actually not benefit dehydrated skin, unless you do feel thirsty. Any excess water will only end up being flushed out of your system, and not much of this will actually reach the skin.

To keep your skin at its healthiest, try to drink around eight glasses of water a day, or more if you are overly active.

Eat More Moisture-Rich Foods

As mentioned above, water that you drink ends up being directed to your vital organs first, meaning that your skin can sometimes miss out.

So how do you ensure that your skin is hydrated from within?

By eating moisture-rich foods, such as fruits and vegetables. 

These contain water, but in a more structured form, and rather than flushing out your system in the way that a glass of water would do, moisture-rich foods provide your body with long-lasting hydration. This water is released into your body slowly, making it more likely that your skin will receive some of this hydration. 

Wondering which fruits and vegetables contain the most moisture?

Here are some of the top moisture-rich foods out there:

  • Watermelon, Green Peppers and Strawberries – 92%  water
  • Cucumbers96% water, with most of this located in its skin
  • Iceberg Lettuce96% water
  • Celery95% water  
  • Cantaloupe90% water
  • Pineapples, Oranges and Raspberries87% water 

Make Use of Hydrating Skin Care Ingredients

There are so many different skin care ingredients out there, and each one will bring its own range of unique benefits to the skin.

When it comes to hydrating ingredients, there are plenty to choose from, but one of the most effective is definitely hyaluronic acid.

Never heard of this powerhouse before?

Hyaluronic acid is a humectant, meaning that it draws moisture from the air towards the skin. It is able to hold up to 1000 times its weight in water, making it key when it comes to helping your skin to retain moisture.

Your skin naturally contains hyaluronic acid, but applying some more topically can make a huge difference. Look for this ingredient as part of a moisturizer or a serum for best results.

Other ingredients to look out for include:

  • Urea – has strong water-binding properties
  • Plant oilsimproves the skin’s water retention
  • Glycerine especially hydrating when used along with hyaluronic acid 
  • Ceramideshelps with the skin’s hydration balance
  • Niacinamidealso known as vitamin B3, this helps to heal and strengthen the skin’s barrier, preventing moisture loss

Stay Away From Dehydrating Skin Care Ingredients

While some ingredients are known for the way in which they hydrate the skin, others are infamous for being dehydrating.

If you already have dehydrated skin, then dehydrating skin care ingredients are the last things that you want to be applying to your skin.

These are a few of the ingredients that you should try to stay away from, at least until you have managed to treat your skin dehydration:

  • Alcohol
  • Fragrances
  • Harsh exfoliants  
  • Benzoyl peroxide
  • Salicylic acid

Make Use of Hydrating Face Masks

Face masks are designed to remain on the skin for an extended period of time, meaning that all of its active ingredients have enough time to properly penetrate your skin and work their magic.

Of course, there are so many different types of face masks out there, and not all of them are suitable for dehydrated skin. 

So, which ones do you go for?

Cream masks are great, because these are rich in oil and moisturizing ingredients, with many of them also containing hyaluronic acid.

Gel masks are also incredibly hydrating, especially since these tend to be infused with antioxidants, while sheet masks can also be beneficial, especially if you apply an extra layer of hyaluronic acid underneath the mask. 

Wondering which ingredients to look out for, as well as to avoid, when it comes to hydrating face masks?

The same ingredients mentioned above, as those apply to all skin care products.

Be Extremely Gentle With Your Skin

Dehydrated skin is usually a sign of some form of skin damage, meaning that you need to treat it just as gently as you would any of your other organs if they were to become damaged.

When touching your face, whether this may be to cleanse your skin or to apply a cream, allow your hands to smoothly glide over it, avoiding any scrubbing, rubbing or tugging motions.

Invest in a Humidifier

A humidifier and dehydrated skin go hand in hand, because this is something that can really help to add moisture back into your skin.

The optimum humidity level for your skin is around 55%. However, if you use central air in your home, this can bring the humidity level in your house down to 10%. As you can imagine, this is not good for dehydrated skin.

So, how does a humidifier help?

They work by adding water vapour into the air, therefore increasing the air’s moisture content, and therefore the humidity of a room. By increasing the air’s moisture levels, you then help to prevent it from pulling out moisture from your skin.

Wondering where to keep your new humidifier?

The best spot is usually in the bedroom.

Why?

Because the time during which you are asleep is when your skin cells are healing and regenerating, meaning that this is the time in which they require the right amount of moisture in order to properly function. The humidifier will help it with this, at the time when it needs it the most.

Can’t decide between a warm mist and a cool mist?

Experts recommended going for a warm mist, as this is much closer to the skin’s natural temperature. 

Don’t Underestimate the Power of Sun Protection

If you often neglect to wear sunscreen, then this could be one of the big causes of your dehydrated skin.

Exposing your unprotected skin to the sun for an extended period of time leads to water evaporating from your skin, leaving it dehydrated.

How do you prevent this from happening?

With the use of sunscreen.

When it comes to choosing a sunscreen for dehydrated skin…

Many find that the physical sunscreen formulas often exacerbate any flaky or scaly areas.

Why is this?

Because the mineral filters used in a physical sunscreen, such as titanium dioxide and zinc oxide, also work as an astringent, meaning that they can have quite a drying effect. 

The best way around this is to either apply a layer of moisturizer on to your skin before applying a sunscreen, or opting for a chemical sunscreen formula instead.

Cleanse Your Skin Each Evening

Cleansing is actually extremely important for dehydrated skin.

Why?

Because if you do not remove the layer of dirt, dead skin cells, oil and more that settle on the surface of the skin throughout the day, any hydrating skin care products that you apply will not be able to properly penetrate into your skin.

Attractive woman washing face in mirror

Of course, with your skin being dehydrated, you do need to make sure that you opt for a gentle, moisturizing cleanser, staying away from foaming formulas.

Wondering why it is better to cleanse at night rather than in the morning?

Because this allows you to wash away all of the dirt from the day, while giving your skin the ingredients needed to help it with all of the work it does at night. If you cleanse immediately before going to bed, and sleep on a clean pillowcase, then your skin will still be clean in the morning.

Don’t be tempted to cleanse twice a day, as over-cleansing can cause even more problems for dehydrated skin.

Use Oil-Blotting Paper for Excess Oil

As mentioned above, over-cleansing your face can cause numerous problems, but what happens if your dehydrated skin is oily as well?

While it may be tempting to scrub at your face a few times a day, this will only lead to even more breakouts.

One easy way to clear your skin of excess oil throughout the day is to use blotting papers, as these gently remove the oil without damaging your skin in any way.

Give it a Month

You are likely tempted to try some of the new skin care ingredients or techniques mentioned above, but patience is key here…

It takes, on average, about 28 days for your skin regeneration cycle to go through one round, meaning that this is how long it takes for your old skin cells to be replaced by new ones. The older you are, the longer this takes.

This means that, when trying anything new on your skin, you need to give it at least a month before deciding whether or not it works.

Of course, if anything you are trying is clearly affecting your skin in a negative way, then you should cease this immediately.

Dehydrated skin can definitely be frustrating to deal with, but you need to make sure that you treat it with the care it requires, otherwise it will only get worse. From knowing which ingredients to avoid to providing moisture to your skin in different ways, these tips will help you to rehydrate your skin in no time at all.

11 Unusual Ways to Manage Stress

Between work, school and family obligations, it’s easy to crumble under the weight of our day-to-day lives.

And no matter how much you try to practice a healthy lifestyle and maintain a clear mind, you still can’t seem to catch a break.

Which is odd, because you already know all the well-established de-stressing mantras: eat less junk food, exercise more, drink at least eight glasses of water a day…

And while all of this is sound advice, something just hasn’t clicked for you yet.

Perhaps you need a fresh take on how to battle with everyday anxieties that are burdening you.

You’ve come to the right place, then!

We have prepared a list of unorthodox stress relievers that can reduce anxiety levels and help you achieve a calmer, more balanced everyday routine.

And if you’re curious to find out what they are, make sure to keep reading – who knows, you might just find the perfect stress-reliever for your needs!

Fill Out a Coloring Book

Did you notice that in recent years, bookstore shelves have been lined with a curiously large number of coloring books?

And not in the children’s section, either.

This is because adult coloring books have been shown to work wonders when it comes to reducing stress levels and practicing mindfulness.

You don’t need much – a simple book with sketches, a couple of coloring pencils and, voila, you’re ready to switch off and immerse yourself in a simple, yet rewarding activity that can take you mind off the everyday worries.

When it comes to designs, coloring books come in all formats and themes: mandalas, botany, architecture, etc.

So, whatever your preferred visuals are, you can rest assured there’s a coloring book out there ready to become your stress-reducing project.

Chew Gum

Humans have been chewing on various things to improve their mood for millennia, all the way from the Ancient Greeks to the Maya.

Why is this the case?

Well, studies have shown that chewing gum can be immensely effective in minimizing stress and contributing to a more balanced mental state.

Moreover, if your mouth is preoccupied with chewing gum, your brain becomes more awake and perceptive, which can be very helpful in those stressful situations when you have to stay alert and focused.

And if you want to keep it on the healthy side, make sure to stash yourself with sugar-free gum. This way, you won’t have to worry about extra calories or carbs while you’re getting your dose of stress relief.

Dance Away the Worries

“Dance like no one’s watching” might sound silly, but this advice can be golden when it comes to reducing stress.

Just like it’s the case with any other physical activity, dancing will help you break sweat and boost blood flow, which will then release the endorphins – neurotransmitters that help alleviate symptoms of stress. 

However, unlike the more traditional forms of exercise like running or going to the gym, we tend to consider dancing to be something fun and liberating.

Moreover, if your work or school entails stuffy environments and ultra-professional behavior, dancing can be a great outlet for releasing the goofier side of yourself.

Finally, if you decide to make dancing a regular occurrence in your life, not only will you reap its benefits for the mental state, but you will also improve flexibility, build muscle and increase your stamina.

Moreover, if you’re looking to shed a few extra pounds but dread going to the gym, regular dancing can be a great fitness substitute.

Cook Your Favorite Meal

Sometimes, stress can be exacerbated by poor dietary choices.

When we’re swamped with work and other tasks, we tend to go for the least healthy, instantly filling foods, which often tend to be loaded with processed carbs and sugars. 

And these two are never good news for stress.

A good plan to avoid situations like these is to set aside some time to cook a meal from scratch.

You can do this either for yourself or even for your loved ones.

Make a list of all the groceries you need, prepare your favorite healthy recipe and get cooking!

And if you need inspiration on what are the best ingredients for a body-soothing meal, look into incorporating one or more of the following ingredients into your dish:

  • Nuts
  • Fatty fish
  • Leafy greens
  • Avocado
  • Carrots

Take your time to focus on every step of the cooking process and try to do so without distractions.

This will help keep your mind occupied on the task at hand and hand keep you distracted from worries that could otherwise infest your thoughts.

Not only will a cooking session take your mind off day-to-day problems, you will also have a healthy, replenishing meal at the end of it.

Hang Out with Your Pet

Our furry companions can also be amazing when it comes to diminishing stress levels.

Giving your beloved cat or dog a belly rub can give you an instant jolt of endorphins and dopamines, which in turn reduce stress.

Not just that, but having a four-legged friend with you at all times can help make you feel less lonely in case you live on your own.

Plus, when you have another living being to take care of, chances are you won’t have time to dwell on your concerns 24/7.

Moreover, if you have a pet that requires regular walks, this also means you have a reason to go out in nature more often than people who don’t own animals.

And when you do that, your body is replenished with many nutrients that can help improve your overall mood and well-being.

Chat with a Friend

When we’re alone in our thoughts, our worries can only grow bigger and more tangled.

In order to avoid this vicious circle, it’s important to reach out to people around us.

That’s why it could be a good idea to ring your friend when you’re feeling particularly overwhelmed.

Having someone close to talk to will make you feel less alone and caught up in your own mind.

Moreover, verbalizing your problems out loud will help you put them into context and help view them more realistically.

On the other hand, you don’t even have to talk about all your problems and worries if you don’t feel like it.

A light, breezy convo can do wonders for improving your mood just as well.

For example, you can reminisce about fun or meaningful moments you’ve shared or exchange your favorite inside jokes.

Go to a New Place

Feeling sluggish and anxious can sometimes be a result of lack of movement and stale surroundings.

A change of environment can greatly improve your spirits and make you feel more productive and alerts.

This doesn’t mean you have to book an expensive trip or go miles away from your home.

Simple things like taking a different route to work or visiting a park or neighborhood in your city you’ve never been to before can also do the trick.

Spending time in unfamiliar environments will provide visual and mental stimulus for your brain. This will in turn help relieve stress and divert your attention to other things in your surroundings.

Moreover, if you decide to do a nature jaunt, this can also help boost your mood. Relaxing amidst greenery can calm the nerves, while the sun can replenish your body with Vitamin D, which can help lift your spirits when you’re feeling depressed and sluggish.

Sing, Sing, Sing

Stress can often become worse over time because we keep it buttoned up and hidden away from the eyes (and ears) of the world.

And if you’re not a particularly assertive or outspoken person, chances are you rarely speak up about things that concern or irritate you in your everyday dealings.

Did you know that singing can be a great way to release all the things you never get to verbalize?

It’s no wonder why so many nights out and business dinners often end in karaoke bars and rooms.

And if you feel too self-conscious to just start shouting at the top of your lungs in front of your family or housemates, you can do so when they’re out the house or while you’re in the shower.

Having your own mini-karaoke session in the bathroom or in your car can help you expel all the negative emotions you’ve been building up and start the day fresh.

Give Yourself a Facial

After a stressful day at work, in school or running errands, you just want to shut off from the world and unwind in the comfort of your home.

Why not elevate your relaxation to new heights and give yourself a little spa treatment?

This doesn’t have to be anything fancy; for example, a simple facial treatment can do wonders to relax your muscles and help you clear your thoughts.

Start off your mini-spa treatments by taking the day off with an oil or balm cleanser.

Once you wipe away all the makeup and daily grime, add another pump of your favorite face oil and start rubbing it into your face.

In the process, give yourself a face massage by moving the tips of your fingers in small, circular motions around your face.

Focus on your temples, your brow bone, center of the forehead and the jaw muscles, which tend to be very tense when we are stressed.

Once you’re finished with your face massage, treat yourself to a nourishing sheet mask infused with green tea, Aloe Vera or any other soothing nutrients.

Just slap one on and let it work its magic while you catch up on your favorite TV show.

If you want to treat yourself in the morning before work, you can also use pre-made ice cubes enriched with cucumber slices to awaken your skin and perk up your complexion.

Have a Glass of Orange Juice

In those moments when you’re feeling acute bouts of stress or anxiety, a refreshing glass of orange juice can do wonders for balancing your mood.

To make your own stress-annihilating drink, grab a couple of oranges and soften them up by rolling the fruit against a hard surface.

Cut them in half and squeeze them into a glass. Take a spoon and scrape off the pulp, then add it to your juice for more texture, fullness and nutrients. 

Your freshly squeezed citrusy concoction will be packed with Vitamin C, which can help diminish cortisol (stress) levels.

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Sounds like an all-around win!

De-Clutter Your Office or Apartment

Sometimes, the cause for stress can lie in our immediate environment.

Think about it: how can you have an unencumbered, organized mind if your room or office space is a complete mess?

That’s why you might want to set aside some time to tackle the clutter and arrange your belongings in the most optimal way.

Not only will this help establish a clean canvas for your work or day-to-day life, the act of cleaning itself can have great therapeutic benefits for your mind and body.

To make the most out de-cluttering, arrange your things in such a way that all the items you use daily are easily accessible. Store the things that aren’t used as often in compartmentalized spaces. Finally, donate or get rid of all the things you absolutely don’t need anymore.

Freeing up your living and working space from unnecessary things will help you focus on the stuff that really matters. 

Arranging your apartment and office is not only liberating, it will also make you more productive and at ease.

Just make sure to maintain the order and you won’t ever have to worry about unwanted clutter in your life.

Hopefully, these tips can help you make the first steps towards clearing your mind and beating stress once and for all. With some luck, you will finally be able to have a fulfilling, worry-free daily routine.

Woman enjoying blueberries in a bowl

6 Ways to Spring Clean Your Diet

Other than sunny weather and longer days, spring also brings about all kinds of fresh produce that is either hard to find or simply non-existent during rest of the year.

With the abundance of body-boosting, delicious dietary options, there’s no more excuse to revert to old, damaging food habits.

And to give you some ideas on how to overhaul your diet, we have prepared this guide with essential tips on how to use the sunny season to your advantage and, over time, build healthy habits that you can adhere to during the rest of the year, as well.

Introduce High-fiber Meals

In the springtime, we tend to be more active and spend more time outdoors.

This, is turn, causes us to reach for food items that will please our palates and fuel our body.

And if you’re the type of person who isn’t exactly health-conscious, you may end up gravitating towards instantly filling foods laden with processed carbs and sugars.

Sure, these might feel gratifying short-term, but if you want to build a satisfying, health-oriented diet, then you might want to ditch these processed baddies and go for energizing, fiber-rich options.

What are fibers and why should you include more of them in your meals, you ask?

Fibers are the kind of carbohydrates your body doesn’t digest. Since fiber itself has zero calories and helps boost digestive system, it should be an essential component in every though-out diet plan.

Luckily, foods that are high in fiber are plentiful come spring, which is why this is the perfect moment to load up your plate with these energizing nutrients.

Among the foods that contain high level of fiber are oatmeal, barley, as well as various kinds of legumes.

Fresh green peas are one of most delicious spring foods which are not only super-easy to prepare, but also chock-full of body-fueling fibers.

You can mix your peas with other springtime veggies and cook over garlic and olive oil. Alternatively, you can add them to your favorite pasta or blend them into a delicious puree as a side.

Lentil is another legume rich in fiber, which is also incredibly satisfying and belly-filling. To make your lentils extra-tasty, turn them into a basil-infused soup or mash them with some lemon juice and a couple of garlic cloves for a delicious spread.

If you are looking for a more breakfast-friendly option, you can always equip your kitchen with a box of bran flakes, which are one of the most readily-available sources of fiber. And if the taste of this fiber-rich cereal doesn’t fill you up with excitement, you can always combine it with your favorite leafy greens or fruit and blend it into a mouthwatering smoothie.

Learn to Love Leafy Greens

If you’re looking for the easiest and quickest way to increase your daily dosage of various health-charging nutrients, then leafy greens should be at the very top of your list.

These dietary superheroes are packed with a plethora of vitamins, minerals and other goodies that will not only improve your immunity and overall wellbeing, but also contribute to a healthier appearance of skin, nails and hair. Win-win!

Plus, you’ll be pleased to hear that springtime is when leafy greens reign supreme. 

Leafy green rookies might want to ease their way into their new routine by going for a veggie with a more milder, versatile taste.

Baby spinach is the perfect starter-level leafy green. It can go into any food combo, from omelets to stir-fries to smoothies. Moreover, it has a subtle, refreshing taste, so you won’t have to worry about it overpowering the rest of your meal.

More advanced leafy greens aficionados can enrich their day-to-day meals with a bona fide celebrity among superfoods – kale. This leafy green has become wildly popular in the health and wellness sphere – for good reason, too: it contains high concentration of Vitamin K, which can shield your body from all kinds of illness.

Stir-fried kale in a pan

Even though kale is slightly more bitter in taste than baby spinach, you should have no problems including it into your daily meal prep – it can be blanched, sautéed, baked or blended!

Finally, seasoned leafy green lovers might want to go for something more challenging this spring. If you haven’t done so already, why not try stepping up your veggie game by introducing collard greens into your diet?

These nutritional powerhouses are often overlooked in favor of more accessible leafy greens, possibly because of their somewhat earthy tang and chewy texture.

However, if you know how to prepare them, collard greens can be just as delicious and health-boosting as any other leaf vegetable.

One of the easiest way to soften them up and bring out the flavor is to cook them in a broth with other veggies of your choice. Alternatively, you can drizzle a bit of olive oil over a hot pan and sauté your greens with a couple of crushed and chopped garlic cloves.

Try Out Energy-boosting Snacks

Once gloomy winter days come to an end, you will inevitably feel inspired to spend more time outdoors and on your feet.

And planning meals while you’re busy running errands and catching up with friends might prove to be a little bit challenging.

What’s more, if you don’t have a clear of idea what you’re going to eat and when, you might end up reaching for the least healthy options when you’re running low on fuel.

That’s why it’s very important to always keep body-energizing snacks at hand, which you can nibble on wherever you go.

And if you want to go down the healthy road, spring is the ideal time to start introducing healthy, straight-from-nature snacks that your body will be thanking you for.

One of the most convenient and energizing snacks are nuts and seeds.

They are easy to carry around and whip out whenever you’re feeling peckish.

What’s more, they are packed with a host of healthy nutrients that will replenish your body without adding extra pounds (when consumed in moderation).

One of the most readily available and healthy nuts are almonds, which have many body-boosting properties. A handful of almonds a day can help reduce bad cholesterol and help with high blood pressure.

On the other hand, if you’re more of a pistachio fan, you’ll be pleased to hear that these nuts contain high levels of antioxidants, especially potassium, which are incredibly beneficial for the nervous system.

Cashews can also be a great option for midday snacking, as they can help strengthen your bones and improve your overall immune system.

Fruit and Berries Over Processed Sugar

Most of us know that processed sugars are a definite no-go when it comes to building a healthy diet routine.

And while it’s pretty obvious that your standard candy and soda is loaded with added sugar, sometimes these high-calorie baddies are not that easy to spot.

For example, added sugars could be hiding in your favorite granola bar or that salad dressing you always use in your meals.

Luckily, thanks to the appropriate food labeling, it’s easier to identify those extra sugars found in our everyday groceries.

However, if you want to take the healthy route, spring is the right time to start satisfying your sugar cravings with deserts that have come straight from nature.

In the spring, nature becomes abundant with juicy, delicious fruit which can be a great replacement for your standard go-to treats.

One of the healthiest choices to satisfy your sweet tooth are berries. These bite-sized, vitamin-laden goodies are not only good for you body, they are also super-easy to get a hold of during sun-filled spring days.

Variety of berries in a measuring spoon

For example, strawberries – everyone’s favorite fruit of the season – are not only rich in various health-boosting nutrients, they also contain very few calories, making them a great choice for people looking to shed a few pounds.

Blueberries are also plentiful in spring, and make for a great addition to any smoothie or fruit salad. What’s more, blueberries are packed with phytochemicals, flavonoids and antioxidants which are essential for improving the immune system.

Put More Veggies on Your Plate

If your meals aren’t usually packed with vegetables, spring is the ideal time to change that for the better.

This season brings all kinds of tasty, health-boosting produce which will not only contribute to your overall well-being, it will also make you want to try out more creative, exciting meal options.

All you need to go to the green market and pack your grocery bags with all those delicious spring veggies.

And if you’re not really sure where to start, here are some of the most satisfying, palate-enticing spring superstars that you can incorporate into your spring meals with little to no effort.

One of the most popular springtime veggies is asparagus, a green stalk rich in iron, calcium, as well as vitamins A, C, E, K, and B6.

There are many different ways you can introduce asparagus into your daily recipes; for example, sautéed with eggs for breakfast, thrown into a salad with other veggies and a few slices of of fresh mozzarella for lunch or post-workout snack, or grilled with a slice of salmon for an evening meal.

Brussel sprouts are also great for filling up your belly and supplying you with energy during sunny spring days. These bite-sized veggies are packed with Vitamin C, K and plenty of antioxidants. Fry them for a couple of minutes with a chili or two to give the sprouts a kick; alternatively, roast them with the rest of your favorite veggies for a more rich and smoky flavor.

Don’t Be Afraid of (Healthy) Fats

If you are new to the world of wellness, then seeing the words “healthy” and “fat” in the same sentence might feel odd to you.

But fats don’t have to be necessarily bad for you.

On the contrary – healthy, nature-derived fats are essential for achieving balanced eating habits.

Since fats are higher in calories than proteins and carbohydrates, they will keep you feeling full and sated for long periods of time.

The only trick is to stick to unsaturated, straight-out-of-nature fats and stay away from the nasty, processed stuff.

Fortunately, spring offers plenty of healthy fat options you can incorporate into your everyday meals.

As mentioned before, nuts are a great source of unsaturated fats and proteins; moreover, they make for a great snack in-between bigger meals.

Healthy nuts in two bowls

Another food that is not only supremely delicious, but also high in natural fats is avocado. This nutritious, versatile fruit that originates from Central America can be prepared in countless way. For a quick and easy option, simply scoop out your avocado and spread it on a slice of toasted bread. Alternatively, you can chop it up in your salad or add it to your smoothie for a richer, creamier texture and extra nourishment.

And for something a little more substantial, go for fatty fish. Mackerel, salmon, trout, sardines and other creatures of the sea are loaded with unsaturated fats, as well as hearth-healthy Omega-3 acids, which can help with a host of health issues, including blood fat, arthritis, asthma, depression and ADHD. On a more skin-deep level, these acids can contribute to a plump, wrinkle-free complexion.

Spring is also the ideal time to switch to extra virgin olive oil, which is another ingredient that’s chock-full of healthy acids. This staple of Mediterranean diet contains high doses of Vitamin E and K, as well as a number of antioxidants. You can use olive oil in cooking or simply drizzle it over your favorite breads, salads and veggies.

And with this, we are wrapping up out list of essential tips and tricks on how to make your diet healthier and more spring-friendly. Now you can go out and stock up on all these delicious, sun-soaked foods that will ensure your belly is full and your health is in check.

Woman checking skin in mirror

8 Easy Tips to Purify Your Skin

With everything from pollution to the food that you eat leading to the creation of toxins in your skin, it is so easy for your skin to become weighed down by all of these impurities.

To keep your complexion looking fresh and healthy, here are eight tips to follow to purify your skin, from both inside and out.

Cleanse Your Skin at the End of Each Day

Everyone is guilty of neglecting to cleanse their skin once in a while, but if you do this too often, this is a sure-fire way for impurities to build up on your skin.

Most people only need to properly cleanse their skin once a day, so save this for the evening. This gives you the chance to clear away all of the dirt, pollution, bacteria, sweat and more that will have settled on your skin throughout the course of the day.

Do not forget…

Once you have cleansed your skin, it is in quite a vulnerable state, so a layer of moisturizer immediately afterwards is essential. The moisturizer will form a barrier over the surface of your skin, preventing impurities from working their way into your skin’s layers.

This means that, in the morning, you only need to rinse your skin with water, rather than using a cleanser again.

Why shouldn’t you use a cleanser in the morning too?

Because over-cleansing can be almost as bad as not cleansing at all. Your skin needs its natural oils in order to thrive, and clearing these away too frequently will leave your skin red, irritated and damaged.

Unclog Those Pores

When impurities build up on your skin, they need somewhere to go, and the only place is into your pores.

For those who suffer from oily skin, this is especially challenging, as the impurities end up mixing with your skin’s natural oils and really affecting your complexion with acne and pimples.

Fortunately, there are quite a few ways in which you can unclog your pores and rid them of any impurities:

  • Pore strips these are made with bonding agents that act like a magnet, lifting away any dirt and toxins that have built up within your pores
  • Steam cleaning all you need to do is fill a bowl with boiling water, and then place your face over this, draping a towel over your head to keep the steam in. Do this for about ten minutes to open up your pores and give them a good cleanse. Add some essential oils to the water for added benefits
  • Exfoliation this should be done a couple of times a week to keep your pores clean. If you find that exfoliation does not seem to be working for you, try a different method of exfoliation 
  • Purifying face masks these will contain ingredients to help purify the skin, and are discussed in more detail below
  • Extractions this is a professional procedure that usually involves an esthetician manually clearing out your pores, using a set of metal tools 

Use Purifying Face Masks

From hydrating to anti-aging, there are so many different types of face masks out there, each designed to target specific skin issues. 

One type of face mask that you will often see is the purifying face mask.

These come in a variety of forms, from clay masks to sheet masks, so use whichever type you are most comfortable with.

Wondering how they work?

It all comes down to their active ingredients.

There are certain ingredients out there that have been proven to help extract impurities from the skin, and these are what tend to be used in purifying face masks.

Clay masks are usually the go-to mask type when it comes to purifying the skin, as they begin to work their magic in just a couple of minutes. They basically draw all of the toxins out of your skin, and also absorb excess oil.

They are fantastic for those with oily skin, but those with dry skin may find that their skin feels even drier afterwards. The key here is to really be diligent with the amount of time that you leave the mask on for, as leaving it on for too long can leave your skin dehydrated.  

Activated charcoal is another popular ingredient in purifying face masks.

What exactly does it do?

It binds to dirt and toxins in the skin, helping to pull them out, ready for you to wash away. It is also able to help treat acne, speed up skin healing, and can be used on the hair and scalp too. 

Algae is also extremely effective, because not only does it contain a wide range of antioxidants, amino acids, and omega-3 fatty acids, all of which help the skin to detox, but it also adds moisture to the skin. This then plumps up the skin’s natural protective barrier, therefore preventing more impurities from settling into the skin.

Other common ingredients in purifying masks include lemon, tea tree oil, and coconut oil, all of which help to rid the skin of toxins.

Hydrate With Water

If you decide to only follow one of these tips, then this should be the one to choose.

Water is essential when it comes to purifying the body, and even a small amount of dehydration can result in a huge build up of toxins.

You should aim to drink at least eight glasses, or two litres, of water each day, and try to sip on this throughout the day, even if you are not feeling thirsty. 

Find it difficult to drink so much water?

Try infusing your water with some fruit, or give herbal teas a try, which are discussed in more detail in tip number six. 

Purify Your Skin Through Your Diet

Your diet directly affects your skin in several different ways. By consuming a diet that is rich in certain foods, you will be able to stimulate your skin’s natural detoxification process, encouraging purification. These same foods will also help to keep your blood healthy, and since your blood is your skin’s source of oxygen and nutrients, this can, again, have a huge impact.

So, what should you actually be eating?

Here are a few of the most popular purifying foods out there:

  • Garlic contains sulfur, which helps to purify the organs, including the skin
  • Leafy Greens greens such as kale, cabbage, and broccoli contain certain compounds that help the body to detox
  • Cilantro especially effective when it comes to purifying the skin of heavy metals
  • Apple Cider Vinegar keeps the blood clean but also contains antiseptic compounds, which help to fight infections within the body. ACV also naturally balance’s the skin’s pH levels, resulting in a healthy complexion
  • Beets a strong anti-inflammatory that purifies the body and boosts the immune system
  • Turmeric contains curcumin, which is a natural antioxidant that produces detoxifying enzymes within the body 

In addition to incorporating more purifying ingredients into your diet, you should also try to cut back on the amount of refined sugar, dairy, and fried and processed foods that you eat.

Why?

Because these are filled with impurities that are severely detrimental to your skin. It may not seem like it now, but once you take the steps necessary to improve your diet, you will definitely notice a huge improvement in your skin too. 

Drink 3 Cups of Herbal Tea a Day

There are so many herbs out there that have been proven to help purify the skin and body, but incorporating these into your diet can be challenging.

This is where herbal teas come in…

Infusing certain herbs into a tea gives you the opportunity to really make the most of the antioxidants that these herbs contain. 

Wondering which herbs will work best for your skin?

Here are a few to try:

  • Dandelion – this will have a diuretic effect, which significantly helps the liver to flush out toxins from the body
  • Burdock – when it comes to impurities that result in acne or boils, burdock can really help
  • Green tea – packed with antioxidants, green tea will also rejuvenate the skin
  • Green Nettle – this also has a diuretic effect, and will cleanse both the body and skin

Aim to drink around three cups of a herbal tea a day, especially if you are proactively trying to purify your skin in a set time frame.

Try Dry Brushing

From face masks to facial cleansers, many of the external skin-purifying methods tend to be focussed on the face.

But what about the rest of the body?

This is where dry brushing comes in…

This is an effective, inexpensive, and quick way in which you can purify the skin all over your body on a daily basis.

Never heard of dry brushing before?

It is a technique that has actually been used for centuries, mostly for the way in which it purifies the body and skin. It does this in numerous ways, from boosting circulation to stimulating the sweat glands, all of which help the skin to detox.

You do need to purchase a dry brush to do this, but these are generally inexpensive and widely available. Try to opt for a brush that has natural bristles, as these will be kinder on your skin.

Once you have your brush, begin at your feet and slowly work your way upwards, simply brushing your dry skin. Make sure that your strokes are always aimed towards your heart, and do not dry brush any parts of your skin that are cut or infected.

Woman dry brushing her legs

Dry brushing is best done right before you step into the shower, as this then enables you to wash away all of the impurities that you have dislodged.

Wondering how long it takes?

Well, in the beginning, it may take you about 15 minutes. But, once you get the hang of the technique, you should be able to dry brush your entire body in just five minutes

Want to try dry brushing your face too?

This can really help your complexion, but make sure that you purchase a dedicated facial dry brush. These will be made with softer bristles, which is essential since the skin on your face is much thinner, and more delicate, than the skin on your body, therefore much more susceptible to damage.

Enjoy A Purifying Bath

Purifying baths are exactly what they sound like…

They are a bath that is able to purify the skin, as well as the rest of the body.

How?

This all depends on the type of bath that you choose.

An Epsom salt bath is the most popular type of purifying bath out there. Epsom salts are actually a naturally occurring mineral compound, rather than an actual salt, and are packed with magnesium. Magnesium basically acts as a toxin repellent, flushing any impurities out of your skin cells.

Adding some bentonite clay to your bath can also help to purify your skin. Bentonite clay has a negative ionic charge, while the toxins in your skin tend to be positively charged. This means that the clay and the toxins end up bonded together, so, when you wash the clay away, you are also washing the toxins away.

Other ingredients that you can use in a detox bath include ginger, essential oils, sea salt, seaweed and apple cider vinegar

When running a purifying bath for yourself, make sure that you do not add any commercial products to the bath.

Why?

Because the majority of these will contain at least one type of chemical, and since you are purifying your skin, you want to keep unnatural chemicals as far away from it as possible.

Following these tips and taking the steps necessary to purify your skin can have a huge impact on your complexion.

You will likely notice that your skin develops a bright, healthy glow, and skin issues such as acne, psoriasis, rosacea and more will all be improved.

Man running in the city against the sunset

9 Reasons to Give Running A Try

Running is one of the oldest and most effective forms of exercise, and many people today use it as their primary workout source or as a cardio-boosting addition to a more elaborate routine.

There are many reasons why running as exercise can be great: it increases stamina, tones the body and blasts calories. 

Furthermore, its benefits for mental health are not negligible either – running can help balance stressful schedules and help you center your thoughts.

Moreover, it’s practically free and can be done pretty much anywhere!

If this intro hasn’t made the case for running yet, let’s dive into all the reasons why this type of exercise might just be the ideal fit for you.

It Lowers Stress Levels

If you tend to exercise on the regular, you might already be aware of the fact that workouts can do wonders for your mood.

When we’re breaking sweat, our body releases endorphins, neurotransmitters which are incredibly beneficial in reducing stress and pain levels.

Even as little as 20 or 30 minutes of uninterrupted exercise can trigger the release of endorphins and contribute to an overall improved mood.

And running is a great way to squeeze in that precious endorphin-boosting session into your day-to-day routine.

Not only will running activate your muscles and get the blood flowing through your veins, it will also give you an opportunity to be focused on nothing but yourself and your thoughts.

This will help you clear your mind and re-balance yourself.

Moreover, if your daily schedule tends to be hectic and your sleeping pattern is all over the place, running can contribute to a more regulated sleep-wake cycle, due to release of serotonin and other sleep-facilitating hormones.

Finally, the more you exercise, the physically fitter you’ll get. Watching your body transform for the better will increase your confidence and make you feel more comfortable in your skin.

It Increases Your Productivity

Our day-to-day lives are riddled with all kinds of stressful situations.

Whether you are worrying about your job, studies or other obligations, sometimes it’s hard to focus and keep your priorities straight.

When your mind is frazzled, it’s easier to slip up and fall behind on your schedule.

With running, you will not only feel more energized and physically fit, you will also improve your concentration and sharpen your mental abilities.

You will feel revitalized and ready to take on whatever challenge is presented before you.

Moreover, if you turn running into a regular habit, you will feel motivated to arrange the rest of your schedule around it and stick to your routine.

It’s no wonder that so many great minds of our time were also enthusiastic runners.

It Will Make You Go Outside

Very few modern-day jobs require being on your feet or spending prolonged periods of time outdoors – the majority of people go about their day sitting behind screens in stuffy offices and cubicles.

This can greatly affect your mood and make you feel sluggish and devoid of energy.

And if you don’t often come up with an excuse to venture outdoors, running can be a great tool for readdressing this issue.

By exercising out in the open, you will find a way to reconnect with nature, which will instantly make you feel more happy and fulfilled.

woman running outside with dog

How is this the case?

Well, being out in nature is closely linked to feelings of accomplishment and happiness.

Moreover, running outside will also replenish your body with Vitamin D, which tends to decrease during dark winter months.

Vitamin D can also contribute to strengthening your bones, soothing your nerves and improving your overall immune system.

And when you mix the benefits of being out in nature with a body-boosting workout, it becomes clear why this combination can be so beneficial for your overall wellness.

It Doesn’t Cost a Thing

One of the main reasons why people are hesitant to take up exercising is the potential cost.

These days, even the most basic gym membership can put a strain on your wallet, not to mention the dizzying prices of tailored workout routines and personal trainers.

Furthermore, once you fall down the rabbit hole called the fitness sphere, you might start feeling that you’re not doing exercise right unless you’re shelling out big bucks for all the right equipment, workout gear, and state-of-the-art accessories.

It’s no wonder that the financial aspect of exercising turns people off physical activity.

Luckily, this is not the case with running.

To start running, all you need to do is get out of the apartment and get your two legs going.

OK, perhaps a pair of good running shoes might make your life easier.

Of course, if you want to enhance your running experience at a later date, you can always do so with various workout-facilitating accessories.

However, none of this is absolutely essential if you’re just looking to set your body into gear – which is what makes running one of the cheapest forms of exercise.

You Can Do It Anywhere

Sometimes, the hardest part about exercising is actually dragging yourself to the gym.

This is especially the case if you don’t live close to it.

And if you exercise at home, sometimes you’ll find this isn’t the ideal setting either, especially if your living space is cramped or if you share your apartment with other people.

If you decide to go running, you won’t have to worry about any of this.

And yes, while running on treadmills is very convenient and requires the least amount of effort (especially during cold winter months), going outside to run is even better and more beneficial for your mind and your body.

Is there really that big of a difference, you ask?

The answer is yes! Whether it’s in nature or an urban environment, trail running activates more muscles than running on a treadmill, since your legs and feet move at different angles, depending on the surface and incline.

Consequently, you burn more calories and become firmer in a shorter amount of time.

Moreover, you’ll be more mentally stimulated due to constant changes in your surroundings – as opposed to the faceless interiors of gyms and exercise studios.

It’s Great For Losing Weight

If weight loss is the primary reason why you have decided to take up running, then you’ll be pleased to hear that this type of exercise is extremely effective at burning those extra layers of fat.

Even a simple, slow-paced jog can speed up your metabolism and help you shed the pounds faster.

But if you take it up a notch and start doing high-intensity runs, your body will be able to melt those calories away even faster.

Another great thing about running is that your muscles have to keep on working even after your workout is over in order to recover. This is called “the afterburn effect”.

Even better, combine your running routine with a couple of weekly strength training sessions, and your muscles will turn into bona fide fat-blasting machines.

And if you want to fully maximize on the weight loss potential of running, try to maintain a balanced diet. Processed sugars and fats may slow down your calorie-burning journey, so it might be best to switch to a diet packed with whole grains, veggies and nuts.

It Tones the Body

So, we learned how running can be extremely helpful in shedding excess weight.

But this type of exercise can also be efficient in sculpting your body and firming your muscles.

When you run, your legs tend to do most of the work. With time, you will notice how your calves, your thighs and your hamstrings are becoming more defined.

If your workouts involve running on diverse terrain with plenty of inclines, you can also rest assured your glutes will become toned as well.

However, firming your body through running doesn’t end with legs.

If you work out continuously, you will develop a strong and resilient core, which will result in more sculpted abdominal muscles.

A stronger core will improve your posture and prevent the occurrence of injuries during future workouts.

If your main fitness goal is to tone your body, you should make the most of your running sessions.

The best way to do this is to keep them varied and interesting. Combing long-distance runs with high-intensity sprints; try to run on all kinds of surfaces with different inclines.

This type of exercise will activate a good chunk of your muscles and enhance your performance. Plus, you can rest assured your workouts will never be boring!

It Clears Up the Skin

Some benefits of running are skin deep.

But hey, who’s complaining? If you can achieve a glowing complexion in addition to a healthy, toned body, then all the better.

There are many ways in which running helps improve your complexion.

For one, running boosts your circulation, which increases the delivery of oxygen and other nutrients into your cells. This increases collagen production, which then results in plumper, firmer skin.

Moreover, when your skin cells are feeling energized, they are then motivated to shed your body of all the toxins and pollutants that can cause a host of different skin woes.

Moreover, when we exercise, the levels of stress hormone cortisol become gradually lower. And with lack of tension and stress, you lower the chances of developing stress-caused skin conditions, such as acne, eczema and psoriasis.

However, in order to maximize on all the perks running has for your skin, you need to take a couple of precautionary measures.

For one, when possible, try to avoid wearing makeup when running.

A combination of thick product and sweat may cause breakouts. A lightweight, salicylic acid-enriched cleanser should give you a clean canvas and reduce the chances of spots and blackheads.

If your skin is prone to breakouts, be that on your face or your body, you might want to invest in quality workout gear. Avoid anything that’s too tight and opt for nature-derived fabrics like cotton or hemp. This way, your skin will be able to breathe and you won’t have to worry about pimples caused by sweat-drenched clothes.

It’s Social

Exercising can often feel solitary.

Between the unfriendly hours and drab gyms, it’s hard to look forward to a good workout when you know you’ll be alone with your thoughts for the entirety of the time.

This doesn’t have to be the case with running, though!

If you find yourself an exercise buddy, you’ll never have to worry about your runs feeling dull or lonely.

Moreover, when you set plans to run with another person, it makes it harder to bail out on workouts. Plus, having someone to talk to and catch up with will definitely make you excited for every running session.

social running group

Also, running with friends might awaken your competitive streak – by comparing yourself to another runner, you might feel extra motivated to do better with each running session.

And if you don’t have any friends who are willing to jog with you, you can always join a local running club. Not only will you have company during your sessions, you might make some new friends!

Finally, a great way to boost your performance is to join a race in your area. Half-marathons, marathons and charity races will inspire you to achieve better results and become a more accomplished runner.

Has this list convinced you to finally go for a run? With all the benefits running will provide for your body, you’d be foolish not to. Now it’s time to put on your best pair of trainers and hit the ground running!

Young woman laughing

Daily Habits for a Happier Life

Many people believe that happiness is something that happens by chance, but this is not necessarily true…

Instead, think of happiness as a life skill, something that you can work on and develop to ensure that you are feeling consistently happy each day.

Wondering how to do this?

It’s easy. All you need to do is adopt each of these habits into your daily life…

Meditate Daily 

For someone who has not bought into the idea of meditation, the thought of doing this on a daily basis can seem pointless.

However, meditation has been proven to have so many different health benefits, from increasing focus and concentration to improving memory. In addition to all of this, meditation on a regular basis can permanently rewire the brain to increase happiness levels. 

benefits of meditation infographic

Meditation is not something that has to take much time either…

When just starting out, all you need to commit to is a couple of minutes of meditation a day. Even if you are extremely eager to get started, it is always best to begin small, so that you can turn this into a habit that you will stick to.

Pick a time of the day to set aside for meditation, and find a quiet spot somewhere. Sit down comfortably, and then do the following:

  • Focus on your breath as you breathe in, following this through your nostrils, throat, lungs and stomach
  • Do the same as you breathe out, counting your breaths if this helps
  • If you find that your mind starts to wander, gently bring it back to your breath
  • Repeat this process for a couple of minutes

It does not matter if your eyes are open or closed, so long as you do this process each and every day. After a week, you can increase your two minutes of meditation to five minutes, and keep doing this in five minute intervals each week.

It will take about a month for this to become a habit, after which time you will likely also notice the benefits that this brief daily meditation is bringing to your mind and body. 

Keep Busy, But Don’t Rush Yourself

There is an incredibly fine line between staying busy and feeling rushed, but it is this balance that can really make a huge difference to how happy you feel.

Research has shown that feeling rushed will inevitably lead to stress, and therefore unhappiness, while having too much free time results in boredom and dissatisfaction

On the other hand, being productive can really boost your happiness, but you need to do this at a pace that feels comfortable for you.

Are you someone that often takes on more than you can handle?

The best way to handle this is to stop and think each time an opportunity or project comes your way. Unless you are really and truly excited and passionate about it, you need to learn how to say no.

Exercise

Do you do some form of physical activity each day?

If your answer is no, this is a habit that can really help with your happiness.

How?

Because exercise triggers the release of certain proteins and endorphins in the brain, all of which will make you feel happier. 

Exercise also helps to boost productivity, which will help with the point mentioned above about keeping busy.

Think you do not have the time to exercise each day?

Here are a few ways in which you can easily incorporate more exercise into your everyday life:

  • Take the stairs instead of the elevator or escalator
  • Do some window shopping, but at a fast stroll
  • Stand more, whether this may be on public transport or while watching television
  • Do a ten minute long squat each day, or start with a shorter time and build this up each day
  • Install a pull-up bar onto a door frame in your house, and then do one or two reps each time you pass underneath it 

Step Out of Your Comfort Zone

In order to really be happy, you need to be able to challenge yourself, and succeed at those challenges. Taking risks and embracing change is so important, even though it may seem frightening at the time.

Don’t like the idea of having to step out of your comfort zone each day?

This does not need to be anything crazy, like jumping out of a plane…

Instead, just try to do something small that you have never done before, whether this may be eating a new ingredient, styling your hair in a different way, or taking a new route to work.

Improve Your Diet

Your diet has a direct impact on your mood, and, even if you already eat quite healthily, the majority of people out there could likely easily make a few changes to improve their diet.

On a daily basis, you should be eating at regular intervals, as this helps to keep your mood stable, and make sure that you do not skip meals.

There are certain foods out there that have been proven to boost the mood, such as:

  • Protein – including eggs, seafood, poultry and tofu
  • Vitamin D obtained through sun exposure, but also comes from egg yolks and soy milk
  • Vitamin B-12 and Folate comes from broccoli, lentils, oatmeal, cottage cheese, lean beef and salmon
  • Fiber comes from fruits, vegetables and oats

On the other hand, there are certain foods that can really throw your mood off, making it much more of a challenge for you to feel happy. The main culprit here is sugar, as well as refined white starches. While sugar may give you a short burst of energy, this will soon drop back down, leaving you feeling even crankier than before. 

So, how do you implement all of this on a daily basis?

It’s easy…

Small changes are the key here, as you do not need to completely overhaul your entire diet overnight.

Instead, aim to improve a small part of your diet each day in a way that you would not have normally done. This could be anything from adding one less spoonful of sugar to your morning coffee to incorporating some extra leafy greens in your dinner to swapping your white bread for a wholegrain version. 

Be Appreciative

Whether showing appreciation for someone else, or for yourself or what you have, being appreciative has been proven to significantly increase happiness levels, with some studies even showing that it can boost this by up to 25%

The idea of being more appreciative may seem easy in theory, but how do you actually go about doing this on a daily basis?

Simply verbally expressing appreciation for someone, whether this may be for something that they have done or just an aspect of their personality, is a great way to start. Alternatively, try writing a handwritten thank you note to somebody each day, but make sure that you are only sending this with sincere appreciation in mind.

Wake Up Earlier

When you first start working on implementing this habit, the earlier starts to your day will likely not immediately make you feel happy, but this is something that will develop quite quickly.

Waking up earlier will help to keep you feeling invigorated and energized throughout the day. It also gives you extra time in your day, which can help with productivity, which also then results in happiness. 

To top it all off…

Early starts mean that you are likely to start going to bed earlier, and will be able to maintain a much healthier sleep routine.

Just like with changing your diet, this is not something that you need to get drastic about.

Instead, set your alarm for 15 minutes earlier than you usually would, and give yourself a few days to a week to get used to this change. Once your body has adapted, set your alarm for 15 minutes earlier again, and keep repeating this process until you have begun to naturally rise at a time that suits you.

Learn Something New

Human beings have a core need for psychological well-being, and a natural desire to learn new things and progress in life.

There are numerous studies out there that suggest that education can directly increase happiness, thanks to the way in which the mind is being challenged. 

Don’t want to go back to school?

Fortunately, you do not need to, as there are so many other ways in which you can learn new things. Here are a few ideas:

  • Arrange a skills swap with friends
  • Ask a keen gardener to teach you how to develop your green thumb
  • Take up a new hobby
  • Sign up for a free online course
  • Think of a skill or activity you would like to do, and use the power of the internet to teach it to yourself

Of course, there is no denying that learning new skills can often cause stress…

However, research suggests that while the actual learning process can sometimes feel stressful, your overall levels of happiness and satisfaction will be higher when you look back on your day and all that you have learned.

Give Yourself a Treat

Research shows that in order to be truly happy overall, you need to have plenty of small positive experiences along the way. The frequency of these experiences is actually more important than the intensity, which is why treating yourself on a daily basis can really help to boost your happiness levels.

Wondering what to treat yourself with?

Everything from breakfast in bed to purchasing gourmet coffee beans rather than instant to setting aside some time each day where you can curl up with a good book. 

Spend Money on Experiences, Rather than Material Goods

There are quite a few studies out there that show that experiential purchases, meaning spending money on experiences, makes people far happier than buying material goods.

Why?

For a few different reasons:

  • Material goods get old quickly, while experiences can be shared throughout a lifetime
  • Experiences get recalled and revisited frequently, boosting happiness
  • Experiences are much more unique in nature
  • Experiences tend to be social, and humans are social animals

Don’t Compare Yourself to Others

Do you remember constantly comparing yourself to other people when you were in your teenage years?

Hopefully, this is not something that you do quite as much now, since comparing yourself to others can really minimize happiness.

If you catch yourself making comparisons to others…

Turn this around and instead compare yourself to an earlier version of yourself. Think about your qualities that have improved over the years, as these are much healthier comparisons to be making.

Keep a Journal

If you have never kept a journal before, the thought of starting one can seem a little daunting…

However, a journal is a great way to help your mind to process the events that are happening in your life, building up your awareness and increasing your clarity.

Even if you only manage to jot down a few lines a day, this can really help in the long run.

The easiest way to get started with this is by grabbing a pen and a piece of paper, but there are also journaling apps that you can download. These will send you notifications each day to remind you to write, which is always helpful when you are first trying to build a habit.

Not sure what to write about?

Just about anything will do! Start by writing down the events of the day, or even what you have eaten. You can also jot down your goals and dreams, as well as any worries or fears that you may have, as just the act of writing these down will help you to work your way through them.

Taking proactive steps to be happy means that you are much more likely to experience consistent happiness in your life, and it makes happiness more of a sure thing, rather than you just waiting and hoping for it to appear. Each of these daily habits are so easy to incorporate into your life, so have another read through the list and then pick a few that you can begin to implement right now.

Couple holding up bottled juices

10 Foods You Think Are Good For You, But Actually Aren’t 

Have you been trying to improve your diet and eat in a healthier way?

This can sometimes seem quite easy, thanks to the wide range of foods available that are touted as being healthy.

However, while you may think that you are doing your body some good by consuming everything from agave nectar to store-bought green juices to coconut oil, you could actually be causing more damage than you realize…

Store-Bought Green Juices

Green juices have exploded in popularity lately, and for good reason too…

Juicing fruits and vegetables means that you are extracting the fiber, which means that, when you consume them, your body is able to absorb and make use of the nutrients within them at a much more efficient rate. This then gives you the fantastic surge of energy that green juices are so famous for.

There are so many green juices available in stores these days, and while some of them may be quite healthy, the majority are likely not.

So, how do you go about making a decision?

Many people think a juice that comes in a vivid shade of green is definitely going to be healthy, but it actually only takes a tiny amount of spinach, or another green, to achieve this color. The rest of the juice will tend to mainly consist of fruits, rather than vegetables, as this not only helps the juice to go further, but it also makes the taste one that will appeal to a wider audience.

The only way to decipher whether or not a store-bought green juice is good for you is by taking a look at the ingredients list. Not only do you need to be looking at which fruits and vegetables have been used, but make sure you also examine how much sugar the juice contains.

You will find that many juices out there are actually packed with sugar, with some even containing just as much as a fizzy drink

Of course, the best way to enjoy a green juice without worrying about whether or not it is bad for you is by making your own.

This is actually easy to do, and can be made in larger batches so that you have some juice ready for whenever you need a kick of energy.

Coconut Oil

Around 72% of Americans think that coconut oil is a healthy food, but recent reports from the American Heart Association dispute this

While coconut oil does contain some good fats, around 82% of the fat in coconut oil is saturated, which is a higher amount than everything from butter to pork lard to beef fat.

Cutting back on the amount of saturated fat in the modern diet is something that has been advised for a while now, and while coconut oil can have its benefits, it should not be consumed in copious amounts, which is what many do.

Coconut oil is also quite calorie-dense, with just one tablespoon of it containing around 120 calories.

While consuming small amounts of coconut oil is no doubt good for you, you would be best off sticking to healthier oils for daily use, such as extra virgin olive oil.

Of course, do not forget that, when used topically, coconut oil has some fantastic antifungal and anti-bacterial properties. 

Agave Nectar

If you have been looking into sugar substitutes, you have likely already come across agave nectar quite a few times, and maybe even used it yourself.

Agave nectar comes from the same plant that tequila is made from, and has a syrup-like consistency, making it a convenient sweetener to use.

But is it actually better than sugar?

Well, agave nectar does have a low-glycemic index, meaning that it does not cause sharp fluctuations in blood sugar levels. 

However, this only means that it does not contain glucose…

So what about fructose?

Agave is actually packed with fructose, which is the same substance that you would find in unhealthy high fructose corn syrup. There are a number of studies out there linking a diet high in fructose with a range of different medical issues, including heart disease. 

While agave nectar may be a better option than other artificial sweeteners, it is still a food that you should really try not to consume too much of.

Gluten-Free Foods

For those who have celiac disease, or a gluten sensitivity, a gluten-free diet is essential.

However, for everyone else, a gluten-free diet can actually be detrimental to your health.

How?

In a few different ways:

  • Gluten-free foods usually contain less fiber, which is necessary for bowel health
  • When gluten is removed from a food, it loses its elasticity, so other refined ingredients, such as stabilizing gums, are added in instead
  • Gluten-free foods often contain more calories, fat and carbohydrates than their standard alternatives

With so many different celebrities deciding to adopt a gluten-free diet, it seems to have become the new dietary trend, even though there is really no evidence that points to gluten being detrimental for health unless you have celiac disease. 

Pink Himalayan Salt

Pink Himalayan salt is another ingredient that has become quite trendy in recent years, and its distinctive pink hue not only looks pretty on kitchen shelves, but also contains small amounts of minerals. These include calcium, potassium, iron and magnesium.

However, have you actually looked into how much of these minerals are in the salt?

The answer is close to zero. While there are minerals present, these are in such tiny amounts that they really will not be making much of a difference at all to your health.

Many people use more Himalayan salt than regular salt, thinking that, because of the minerals, it is better for them. But, it is still just a salt, meaning that you need to be cautious with how much you use.

Low-Fat and Skimmed Milk

If you have been trying to watch your weight, then making the decision between a full-fat and a low-fat milk can seem like a no-brainer.

However, the low-fat version is actually something that you should avoid…

Why?

Well, to begin with, while whole milk does have more fats in it, many of these are good fats, and do everything from improving your metabolism to helping keep you feeling full.

Milk also contains a number of fat-soluble vitamins, such as vitamins A, D, E and K. Without the fat, skimmed milk will have far less of these vitamins.

If that wasn’t enough to convince you…

When skimmed milk is made, its consistency is nothing at all like whole milk. In order to make skimmed milk more palatable, the producers add in powdered milk, as this helps to improve its texture.

Why does this matter?

Because this process actually results in the milk containing oxidized cholesterol, which causes even more damage to your arteries than regular cholesterol.

There are many studies out there that point to the various reasons for which low-fat milk should be avoided, for both adults as well as children.

Store-Bought Almond Milk

One of the reasons that plant-based milks have become so popular recently is because their shelf life tends to be much longer than dairy milks.

But have you ever wondered why this is?

The answer is because the majority of plant-based milks are packed with preservatives, as well as a range of sugars, thickeners and stabilizers, as they need these to obtain their milky texture.

When it comes to almond milk in particular…

One of the most common additives that you will find in store-bought versions is carrageenan.

Have you ever heard of this before?

It is a common preservative, which has long since been linked to everything from intestinal inflammation to cancer.

You will also find a range of vegetable oils in almond milk, many of which do not actually benefit the body, as well as added vitamins and minerals that come in a form that the body cannot easily absorb and make use of.

For those who think that they are getting plenty of almonds in their milk, think again…

Studies have shown that many brands of almond milk out there contain no more than 2% almonds

The milk itself is also produced in a similar way to coffee, meaning that water is strained through ground beans, or, in this case, nuts. This means that the majority of the almond milk you buy is just water, and also does not have much of a nutritional value. 

Still need a dairy-free milk?

Try making your own! You can use just about any nut or seed that you can get your hands on, or even a mix of them, such as:

  • Almonds
  • Coconut
  • Sesame seeds
  • Pecan nuts
  • Walnuts
  • Cashew nuts
  • Hemp seeds

You can then either store it in the fridge for a few days, or freeze it in batches so that you always have some to hand.

Trail Mix

Trail mix is often marketed as a healthy, on-the-go snack. While this is true in some cases, the majority of pre-made trail mixes out there are usually filled with calories, and contain ingredients that are actually rather unhealthy.

Does your trail mix contain just nuts, some dried fruit and some dark chocolate?

If so, you are on to a winner!

However, the majority of brands out there contain ingredients such as yogurt or chocolate covered raisins, sesame sticks, candy, and fried banana chips, all of which are packed with sugars, fats and refined carbohydrates.

Just like when it comes to plant-based milks, your best option is to make your own trail mix. This is so simple to do, and you will actually find that you end up saving money, and can also tailor your trail mix to suit your own personal tastes. https://resveralife.com/pump-fiber-diet/

Multivitamins

Research has shown that around half of American adults take daily vitamin supplements, but there are actually no studies at all out there that justify this.

In fact, the over-consumption of certain vitamins can actually lead to an increased risk of cancer.

Of course, from vitamin A to vitamin C to vitamin E, your body requires vitamins in order to properly function, but studies have shown that these vitamins are consumed in adequate quantity in the average diet. 

If you are taking multivitamins or another form of vitamin supplement, it may be worth looking into this in more detail, so that you can decide for yourself whether or not they are actually benefiting your body.

Sushi

High in protein and low in carbohydrates, sushi is definitely one of the more healthier meal options out there.

However, the problem here lies in the fish that is used…

Most of the time, you will find fish such as tuna, sea bass and swordfish used in your favorite sushi dishes.

Wondering what is wrong with these?

They are known for being some of the worst fish to eat when it comes to mercury contamination. This is something that cannot be detected on a fish in terms of sight, smell or taste, and also cannot be destroyed by cooking or preparing the fish in a certain way.

Here are some of the fish types that you should avoid:

  • Tuna, which is the most common source of mercury exposure in the USA
  • Mackerel
  • Seabass
  • Yellowtail

Instead, opt for smaller fish varieties, such as sardines, scallops and anchovies, as these are much lower down on the food chain in the sea, and therefore contain less mercury

Worried that you may have already consumed high amounts of mercury?

Fortunately, you can have this tested, through a blood test, with your physician. If you are a woman who is trying to get pregnant, you may want to wait on this until your mercury levels have dropped back down to a safer amount.

For many people, a healthy diet can be difficult to stick to, especially when foods that you think are healthy are actually not. The best way around this is by being diligent with every single ingredient that you put into your body, making sure to fully scrutinize the ingredients list of every pre-made product that you purchase.

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