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The Most Important Skincare Step You Can Take Before Spring Arrives
For months, your skin has been wrapped in thick, wooly sweaters and cozy-soft leggings, a winter uniform that protects skin from the cold air and low humidity while simultaneously hiding a dry, lackluster appearance. Now that spring in the air, you probably can’t wait to lose the extra layers and make direct contact between skin and sun, especially on that first warm day when you can finally soak it up in a t-shirt and sandals. As glorious as that moment will be, there’s a very good reason why you should prep your post-winter skin first. Skin is at its most vulnerable condition after winter, requiring special care to get spring-ready for prolonged exposure to the sun’s rays. To rehab your post-winter skin, follow these helpful tips: Exfoliate Skin Spring cleaning doesn’t just apply to your home and office environment. Give your skin a fresh start by exfoliating the dead skin cells and dry flakes that winter left behind, which alone can revive a dull complexion and restore a visibly healthy glow. A gentle scrub applied in a circular motion can work wonders for dissolving and lifting away impurities from pores and getting rid of dryness, which creates surface fissures where dead skin cells get trapped and make skin look lackluster. But exfoliating twice weekly can instantly brighten skin, creating a smoother, even-toned complexion capable of reflecting light. Restore Moisture Whether it’s the cold air outside or warm, heated air inside, winter air wicks away moisture from your skin, including hyaluronic acid—a moisture-loving substance that absorbs 1000 times its weight in water is essential for hydrating skin at the surface. While you may be eager to sun-kiss your pale skin, replenishing lost moisture should be your top priority in the weeks before spring arrives. After exfoliating, apply a hyaluronic acid serum to hydrate thirsty skin until humidity levels in the air level out. Hyaluronic acid can instantly transform skin by smoothing out a dry texture. To rejuvenate skin and add moisture from the inside, add a collagen supplement that includes hyaluronic acid to your springtime beauty routine. Two to try: Collagen Enrich with 200 mg of hyaluronic acid or Youthful Beauty that combines collagen peptides, hyaluronic acid and fruit antioxidants to fight wrinkles. Ease Into Sun Exposure If you live in a cold-weather zone, you can appreciate that first, sunny, 60-degree weekend day that pushes everyone outdoors in shorts and t-shirts for a day at the park, gardening or lawn maintenance. While you may be feeling energized, too much sun on skin that hasn’t seen the sun since September can quickly lead to a sunburn. It’s not the temperature of the air but the intensity of the sun that you should worry about. The American Cancer Society warns that UV rays are more intense in the spring, despite still-cool temperatures, making you susceptible to damaging sunburns. So, consider limiting sun exposure initially, and when heading outdoors for prolonged periods, don’t forget to wear sunscreen. Don’t Forget The Sunshine Vitamin If you’ve taken your vitamin D diligently all winter, don’t stop according to the calendar, particularly if you live in northern latitudes. For skin to synthesize the adequate level of vitamin D your body needs to support immunity, bone strength, mood balance and countless other functions, you would need to expose your arms and legs to the sun’s UVB rays for 10-20 minutes daily. But in cold-weather climates, temperatures are not consistently comfortable enough to allow this until May. And by October, chances are you’re covered up again. That’s why you may want to consider taking a vitamin D supplement year-round, especially if you work indoors. One tip to remember when selecting a supplement: vitamin D works best with vitamin K, because the sunshine vitamin actually increases the body’s demand for vitamin K, which is needed to support strong bones, heart health and blood clotting. By following these springtime skincare steps, you’ll ensure your skin is healthy, safe and ready for the season of color and fun!
Collagen Supplement Benefits for Wrinkles and Fine Lines
Wrinkles and fine lines are a natural part of growing older, but many people begin to notice these signs of aging long before they reach their golden years. While it isn't possible to completely prevent fine lines under eyes or forehead wrinkles, it is possible to lower the likelihood of premature aging and diminish existing imperfections' appearance. Read on to learn how to get rid of under-eye wrinkles and other signs of aging by approaching the problem from the inside out as well as the outside in. Fine Lines Vs. Wrinkles: What's the Difference? Fine lines and wrinkles develop due to aging, but the terms are not synonyms. Fine lines are small, shallow marks that develop on the face and neck. Often, people first develop fine lines on the forehead and under the eyes and around the mouth. Over time, fine lines can deepen into wrinkles, which are more noticeable folds or creases. Under-eye, forehead, mouth area, and neck wrinkles are the types most frequently observed. Why Do Fine Lines and Wrinkles Form? Fine lines and wrinkles develop due to changes in the skin. The tissue is supported by structural proteins that include collagen and elastic. As you age, your body naturally produces less collagen. This weakens the support network and reduces the firmness of your skin, making lines and wrinkles more likely to form. Free radicals found in ultraviolet energy, pollution, and elsewhere can worsen the problem by destroying collagen fibers. Often, exposure to free radicals is the primary cause of forehead, mouth and under-eye wrinkles and lines in younger people. How to Get Rid of Forehead Wrinkles and Under Eye Wrinkles with Collagen Experts often recommend collagen for wrinkles and lines. Let's delve into what it is and why it can help support a more youthful complexion. What Is Collagen? Collagen is the most abundant protein in the human body, and it also is found in many animals. This protein is a critical component of skin and cartilage, tendons, ligaments, and bones. Your body synthesizes collagen out of amino acids found in your diet. How Does Collagen Reduce Wrinkles? A small number of studies have shown that collagen diminishes the prominence of wrinkles and fine lines. Those who champion the use of the protein believe that increasing your collagen intake can supply the body with more amino acids to convert into structural protein. Supporting collagen production may improve skin elasticity and firmness to make wrinkles less deep and fine lines less apparent. How Do I Get More Collagen? Collagen is present in some foods like red meat and fish. However, foods may not be the best source of the protein. When you eat collagen-rich food, your body must first break it down and absorb all of the amino acids that it contains. Those amino acids then need to be reassembled before use. Because of this, supplements may be a better source of collagen for skin, wrinkles and lines because it’s a more direct resource of the specific amino acids necessary for collagen production. Top-quality supplements contain collagen already broken down into chains of small amino acids that may be easier for the body to utilize. How Do I Choose and Use Collagen Supplements? To choose and use collagen for forehead wrinkles and other signs of aging, follow these tips: Look for products that contain more than one type of collagen. Ones with protein from multiple sources, such as cows and fish, may be the best collagen for wrinkles and lines because they provide a complete amino acid profile. Compare the number of dipeptides per serving, not just the amount of collagen. Dipeptides are the individual amino acid chains present in a supplement. Ones with more collagen may be easier to absorb and more effective. Combine collagen with antioxidants like Resveratrol to fight the effects of free radicals. Some supplements like Body Kitchen Youthful Beauty contain collagen and antioxidants to simplify supplementation. Talk to your doctor before taking collagen for eye wrinkles and other signs of aging. Generally, collagen supplements are well-tolerated, but some people may not take them. Use the supplement as directed by the manufacturer unless your health care provider gives you different advice. Tips for Minimizing Wrinkles and Fine Lines on Face and Neck Following these tips can help to support the action of collagen for wrinkles and fine lines: Apply a broad-spectrum sunscreen with an SPF of at least 15 every day. When outdoors for long periods, use a minimum SPF rating of 30 and reapply sunscreen at least once every 2 hours. Avoid tanning beds and sunbathing to limit your exposure to wrinkle-causing free radicals. Keep your skin hydrated by using a moisturizer twice per day.
ACHIEVING COMPETITIVE EXCELLENCE AT WORK AND IN BUSINESS
Working in a competitive environment or industry can be mentally taxing, but it can also reap big rewards. Often, competitive employment translates to increased financial opportunities in the form of bonuses and rewards. Whether you're competing against your coworkers, other companies, or candidates seeking the same job, you need to do whatever you can to get a competitive advantage in business. Read on to learn more about types of competition and how nootropics may give you competitive advantages. COMPETITION IN BUSINESS Competition in business is a natural effect of a free market. In nearly every industry, prospective clients choose companies to do business with. If you're a salesperson or an entrepreneur, you want to do whatever you can to differentiate yourself and win the business. To succeed, you need to understand your potential customer's needs. Ask yourself what problem they need to solve, and then position your products and services as a solution. This involves being able to analyze information, think creatively and problem solve. JOB COMPETITION WHEN LOOKING FOR WORK If you want to advance at your company or obtain a lucrative new position with another employer, you likely have competition. Normally, you won't know who else is applying for the job you're interested in, so the best approach to gaining the competitive advantage is presenting yourself in the best possible way. Read the job description closely and identify how your education, skills, and experience make you uniquely suited to complete the outlined job duties. During the interview, you'll need to think quickly, listen carefully to questions and provide creative answers that highlight what you have to offer. COMPETITION AT WORK Within your workplace, you may face competition from your coworkers. You may be pitted against them to reach a goal more quickly or exceed it by a more significant amount. Employers often create this type of competitive employment arrangement to encourage team members to strive for excellence. There may be financial incentives or some other kind of perk or recognition at stake. To succeed in a competitive workplace, you need to remain focused despite distractions and make sound decisions. WHAT ARE NOOTROPIC SUPPLEMENTS AND HOW DO THEY HELP AT WORK? Today, many people have begun relying on nootropic supplements to gain a competitive business advantage. Nootropics is the term for dietary supplements believed to benefit the brain. While more research is necessary to validate the benefits of nootropics, there is some evidence to suggest that certain ones may support cognitive function in various ways to help you excel in the face of competition potentially. COMPETITIVE ADVANTAGE OF NOOTROPICS Nootropics may provide the following competitive advantages: Improved brain function. Anecdotal evidence suggests that people who take nootropics find it easier to develop ideas and tackle challenging tasks. Enhanced focus. The right nootropics may help you concentrate and tune out distractions during your workday so that you can be more productive. Memory support. Forgetting someone's name or an important deadline can hold you back in your mission to get ahead in a competitive working environment. Nootropics may help improve recall and increase information retention. Reduced fatigue. Nootropics have the potential to combat mental fatigue, meaning you may be less likely to suffer from that mid-afternoon brain fog that makes it challenging to get the job done. Better mood. A positive attitude is vital for success whether you're facing competition for a new job, a big sale, or the top of the rankings in the office. Nootropics may help balance brain chemicals that cause feelings of irritability, depression, and other emotions that can get in your way. Less anxiety. Even if you're a fierce competitor, constantly vying against other people can be stressful and put you at risk for anxiety symptoms. Some nootropics may help calm the mind and the body to counteract the effects of stress. SUPPLEMENTS TO CONSIDER FOR ACHIEVING COMPETITIVE EXCELLENCE Some nootropic supplements commonly used for gaining a competitive advantage include: Antioxidants, nutrients found in berries that may protect brain cells from free radicals in UV and pollution. By acting as a natural shield to oxidative damage caused by these reactive particles, antioxidants may lower the likelihood of cognitive decline. Caffeine a natural substance found in coffee, tea and some other foods and drinks. It has been shown to increase central nervous system activity and lessen fatigue to help you feel more alert and focused. Theobromine, an extract from cocoa beans. Studies indicate that theobromine boosts oxygen flow to the brain and may help support mental clarity, concentration, and alertness. Ashwagandha, an Ayurvedic herb. Research suggests that it may defend the body from the effects of stress, alleviate anxiety and promote relaxation. As a result, it may help you to more easily weather the mental health impacts of working in a highly competitive environment
Oxidative Stress, Quercetin, and NAC Benefits
Antioxidants come up a lot in articles about nutrition and dietary supplements. You've likely read that antioxidant supplements are used to combat oxidative stress. But what does that term even mean, and why is it important to try and minimize it? Read on to get the facts about oxidative stress supplements and to discover which ones may help you boost your body's defenses. Oxidative Stress Definition: What Is Oxidative Stress? Oxidative stress is the term for a state in which your body is suffering damage due to free radicals. These reactive particles continuously act on body cells. When your body's natural defense mechanisms fail to counteract them, oxidative stress occurs. What Causes Oxidative Stress? The human body naturally produces some free radicals. They're a natural part of the aging process. Unfortunately, free radicals from other sources overwhelm the body and lead to oxidative stress. Some common sources of free radicals include: Ultraviolet radiation Air pollution Toxic chemicals Cigarette smoke What Are Some Oxidative Stress Symptoms? Oxidative stress causes the following symptoms: Fatigue Fine lines and wrinkles on the skin Memory problems Joint and muscle pain Gray hair Worsening eyesight Headaches Noise sensitivity Immune system dysfunctions Problems regulating blood sugar levels What Are Long-Term Effects of Oxidative Stress? Studies have found that oxidative stress can lead to: Chronic inflammation. The link between oxidative stress and inflammation has been widely studied. Continuous free radical damage can lead to concentrated or widespread inflammation, which can cause unpleasant symptoms and increase the risk of serious health complications. Nervous system problems. Oxidative stress is believed to contribute to Alzheimer's disease and dementia Cardiovascular disease. Long-term oxidative stress can worsen clogged arteries, increasing the risk of heart attack and stroke Autoimmune disorders. Oxidative stress is thought to stimulate immune system function that leads the body to attack healthy tissues Eye disorders. Cataracts and age-related macular degeneration may be prompted in part by free radicals Type 2 diabetes. If the body becomes unable to regulate blood sugar levels due to oxidative stress, you may develop the condition Cancer. Numerous studies have found that damage to cellular DNA by oxidative stress triggers the growth of cancerous tumors Genetic degenerative diseases. Oxidative stress may help drive the progressively worsening symptoms of conditions like Parkinson's and Huntington's disease What Are Antioxidants and How Do They Help with Oxidative Stress? Antioxidants are substances that break down free radicals into harmless substances that your body can easily eliminate. Glutathione serves as the body's master antioxidant and, in optimal conditions, can help to keep oxidative stress in check, so the aging process occurs naturally. Unfortunately, with the addition of free radicals from the environment, the antioxidants naturally present in your body may not be enough protection. Increasing your intake of antioxidants through diet and supplements may give you an extra supply of these protective nutrients to lower your risk of oxidative stress and its potential health complications. Quercetin Supplement Benefits Quercetin is an antioxidant found in vegetables, fruits, and grains. It's also available in supplement form. Studies have found that taking a quercetin supplement may: Help regulate the body's inflammatory response Reduce allergy symptoms by stimulating the immune system Lower the likelihood of some types of cancer by stopping or slowing excessive cell growth Make you less likely to develop dementia and Alzheimer's by fighting oxidative damage to brain cells Support healthy blood pressure and blood sugar levels Support healthy aging Enhance performance during exercise NAC Supplement Benefits N-acetyl cysteine or NAC is a form of the amino acid cysteine available in supplement form. When manufacturing the master antioxidant glutathione, your body binds NAC with glutamine and glycine amino acids. Research shows that increasing the amount of the amino acid with an NAC supplement may help support glutathione production. In addition, NAC supplements may: Help control flare-ups of chronic obstructive pulmonary disorder (COPD) by fighting inflammation Improve blood sugar levels in people with diabetes Promote normal blood sugar levels by fighting oxidative stress' effects on the cardiovascular system Help regulate ovulation in women with polycystic ovarian syndrome (PCOS) Support the actions of prescription medications to reduce depression symptoms in people with bipolar disorder What Is the Best Quercetin and NAC Dosage? The optimal dosage of quercetin and NAC depends on your age, weight, sex, and health goals. Body Kitchen Mega NAC + Quercetin provides 600 milligrams of each per serving, an optimal dose for many people. The supplement also features Bioperine black pepper extract to help support absorption so that your body can better utilize the key ingredients. Before taking any dietary supplement, be sure to talk to your health care provider. NAC and quercetin are generally safe for most people. However, if you have a medical condition or take a prescription medication, the supplements may not be right for you. Your doctor can also help you determine which dose of these oxidative stress supplements is best for your needs.
HOW TO GET MOTIVATED AND INCREASE PRODUCTIVITY
Succeeding in any job requires a lot of self-motivation. Stress, fatigue, family issues, and other distractions can make it hard to get yourself into a motivated mindset. However, it is possible to increase productivity and get shit done more proactively. Read on to learn how to get motivated and set yourself up for success. ADOPT A MONDAY MOTIVATION STRATEGY Motivation Monday isn't just a hashtag trend on social media. It can be a powerful way to get motivated at the start of your workweek. To get started, set aside a few minutes before you head to work or when you first arrive to create a list of goals. Write down what you need to accomplish before quitting time on Friday, and then determine what you will complete each day to complete it all. Putting it in writing will help you commit to your goal and focus your mind. At the end of each day, look at what you accomplished and recognize the effort that it took. If you didn't finish everything you set out to do, ask yourself why. Then, make any changes needed to ensure your success, rework your daily goals and start fresh the next day. WATCH MOTIVATIONAL YOUTUBE VIDEOS Everyone can use a pep talk now and then. A well-done motivational video can energize you in the same way that a great coach can get their athletes ready to dominate the playing field with some words of encouragement. YouTube has a wealth of motivational videos to choose from. Content creators vary in style, so you may need to watch a few before you find someone who speaks in a manner that resonates with you. When you do, subscribe to their channel and bookmark some of your favorites from their collection for times when you need a quick boost. READ MOTIVATIONAL QUOTES At the office, you may not be able to watch a video at your desk when you find yourself in a slump, but that doesn't mean you can't seek out some quick motivation. Motivational quotes can help you get into the right frame of mind. You can visit websites to discover thousands of them, but don't overlook motivational books. When you've spent the day staring at your computer screen, turning your focus to a book and flipping through the pages can help give your mind a reset. GIVE YOURSELF A BREAK (OR TWO) When you find your motivation failing and the temptation to start scrolling your socials creeping in, get up from your desk and move. Go refill your coffee mug or water bottle. Walk to the bathroom and wash your hands for some different sensory input. Head outside and breathe in some fresh air for a few moments. Just walking around your desk a few times may even do the trick. Before you sit back down, decide what task you will do when you're settled at your desk. Commit yourself fully to doing it and then follow through immediately. TAKE CARE OF YOURSELF It's hard to stay motivated when you're not feeling your best. Following these tips can help to promote physical health to benefit your mind: Eat a well-balanced diet with plenty of lean protein, whole grains, fruits, and vegetables Cut back on refined and added sugar Aim to get 7 to 8 hours of sleep every night Exercise regularly Drink alcohol in moderation Stay hydrated by drinking plenty of fluids throughout the day TRY SUPPLEMENTS FOR PRODUCTIVITY To make the most of these tips for self-motivation, consider turning to nootropic supplements. Even when you're fully committed to self-motivation, your brain can interfere with your success. If you can't entirely focus or stress is getting the better of you, it can be challenging to get your head in the game. Nootropic supplements are nutrients, herbs, and other dietary aids that have been shown to support cognitive function. Taking them may: Enable you to think more clearly Increase your ability to concentrate and ignore distractions Help you make quicker decisions Improve your memory and recall ability Balance your mood Reduce mental fatigue and brain fog Aid in relaxation to help you better manage stress Taking an expertly formulated nootropic blend can make benefiting from supplements for productivity easier. XeedLabs offers two for you to consider: EXEED Mind, which enhances cognitive function and supports mental clarity Body Kitchen Stress Release, which promotes mental endurance and provides mood support and stress management benefits To decide which is right for you, consider what stands in your way of self-motivation. Do you start strong and then fade in the middle of the day? If so, Balance may be the better choice for your needs. Focus is an excellent option if you find yourself struggling to multitask or concentrate during the day. Don't forget to involve your medical provider as you weigh the options. Although nootropic supplements are generally safe for most people, some individuals may not take them due to a health condition or potential interaction with medications or other supplements.
Can You Put Magnesium Powder in a Smoothie?
A smoothie is easy to whip up and simple to enjoy on the go, and with the right ingredients, it can provide many nutritional benefits. If you struggle to get enough fruits and vegetables through your daily meals, smoothies can go a long way toward helping you bridge the diet gap. Often, smoothie fans wonder, "can you put magnesium powder in a smoothie?" or "can you make a collagen smoothie?" to boost the nutritional power of their beverages even more. Read on to get the facts about using magnesium and collagen in smoothies. First Things First--What Is Magnesium Powder? Magnesium powder is a popular form of magnesium supplement. Magnesium is an essential mineral that the body needs to perform processes but can't manufacture on its own. Studies have found that 48% of Americans don't get enough magnesium from the foods they eat. While a magnesium deficiency severe enough to produce symptoms is rare, the statistics indicate that many people don't get enough to support critical functions fully. A magnesium powder supplement can make up for dietary deficiencies. Magnesium Powder Benefits Magnesium benefits the body in many ways, including support for: Energy production: your body requires magnesium to convert the food you eat into energy to power your brain and drive your organs Muscle regulation: magnesium works with other electrolytes to help control your muscle movements. Specifically, the mineral allows your muscles to relax after they have contracted. Muscle cramps are one of the most common symptoms of magnesium deficiency Bone health: magnesium is essential for maintaining healthy bones Nervous system function: magnesium regulates neurotransmitters, chemical messengers that influence how the brain works. In addition, it helps transmit signals through nerves The body's natural protection: magnesium is necessary for producing glutathione, a powerful antioxidant that protects you from free radicals, reactive particles that damage cells and drive the aging process The heart: magnesium helps you maintain a normal heart rhythm Due to its functions in the human body, people sometimes take magnesium to address: Type 2 diabetes Osteoporosis Migraine headaches Depression and anxiety Hypertension Chronic inflammation While more evidence is needed to verify the benefits of magnesium as a complementary intervention for any medical condition, supplements can help to ensure that you're giving your body enough of the mineral. Making a Magnesium Smoothie Now to the original question--yes, you can use magnesium powder in smoothies. The key is to find the right one. Look for powders that contain pure magnesium in a readily digestible form like magnesium malate or magnesium glycinate. Also, be wary of products that contain artificial ingredients like preservatives or flavorings. What Is Collagen Smoothie Powder? Collagen powder is a supplement form of collagen, the most abundant protein in the human body. You need collagen to maintain: Supple, firm skin Healthy cartilage to protect and insulate points Resilient ligaments and tendons Strong bones Your body can manufacture collagen out of amino acids. However, as you age, collagen production naturally slows down. Plus, free radical damage can damage existing collagen fibers. Taking a collagen supplement may help to boost collagen levels to promote more youthful-looking skin and support joint and bone health. Choosing a Collagen Smoothie Powder Like magnesium, collagen powder can be used in smoothies, but the quality level of supplements varies. Ones containing a high concentration of dipeptides, the building blocks of collagen, are easier for the body to absorb and utilize. In addition, look for products that contain more than one type of collagen, such as marine and bovine. Add Magnesium to Your Collagen Smoothie! If you're wondering whether you should choose magnesium powder or collagen powder, the good news is that you don't have to decide. The two supplements don't interact with one another. As a result, you can mix both into your favorite smoothie recipe. Just make sure you talk to your doctor before adding either supplement to your diet to double-check that they are ideal for your needs. Tasty Magnesium and Collagen Smoothie Recipes The ways you can prepare a magnesium and collagen smoothie are genuinely endless. The following recipes can give you a starting point, but don't be afraid to try some combinations of your own. Add the recommended serving size of magnesium and collagen powders to each recipe printed on the product packaging unless your doctor gives you other advice. Strawberry smoothie: frozen strawberries, frozen banana, fresh orange, and water Caribbean blend: frozen pineapple, frozen mango, frozen strawberries, one small orange, water Green: dairy or nut milk, fresh spinach, frozen banana, apple, avocado Peach: fresh peaches, dairy or nut milk, plain or vanilla yogurt, vanilla extract or bean, cinnamon, ground ginger, honey Almond-orange: fresh oranges, fresh banana, water, vanilla extract or bean, almond butter Mixed berry: frozen banana, frozen berries, dairy or nut milk, Greek yogurt, honey
Self-Love and Self Care
Studies suggest that 85% of the world's population suffers from low self-esteem. Psychological research has widely explored the consequences of having a poor self-image. Those with negative self-esteem are more likely to suffer from substance abuse, anxiety, and depression and are less likely to form healthy relationships and succeed at school and work. Fortunately, it is possible to improve your self-esteem through self-love supported by self-care. Read on to learn more about what these terms mean and how you can begin to practice them to benefit your mental health. What Is Self-Love? Self-love means caring about yourself like a family member or close friend. If you have self-love, you are willing to accept your flaws and are gentle with yourself when you fall short or fail. People with a high degree of self-love tend to have high self-esteem because they recognize their value. What Is Self-Care? Self-care describes actions that you take to be kind to yourself. The term can refer to treating yourself to something special, but it isn't about rewards. Sometimes, not doing something is an act of self-care. Forgiving yourself and celebrating your successes are also ways to care for yourself. How Does Self Care Help You Practice Self Love? For many people, self-love does not come naturally. Traumas from childhood and setbacks in adulthood can make you your own worst critic and give you a negative view of yourself. Fortunately, it is possible to cultivate self-love through self-care. When you consistently practice self-care, you message yourself that you are worth it. Just as the kindness you pay others shows that you care, being kind to yourself positively impacts your psyche. Continuous self-care can gradually raise your self-esteem and develop your sense of self-love. Self-Care Tips To begin practicing self-care to foster self-love, follow these tips: Remember Beauty Comes From Within In our highly image-conscious society, insecurities about physical appearance can rob you of self-esteem and interfere with self-love. One of the most powerful ways to care for yourself is redirecting your criticisms about your physical flaws. Whenever that negative voice in your head says something about how you look, remind yourself that natural beauty comes from within. Point out one positive characteristic that you have that doesn't involve physical appearance and acknowledge that it’s possible for you to love something about yourself. Adopt a Daily Skin Care Ritual A daily skincare ritual does more than improve health. Skincare products are genuinely self-care products. Most skincare regimens involve completing multiple steps, so your daily routine is when you focus only on doing something good for yourself. The pampering experience of cleansing, toning, treating, and moisturizing allows you to take a break from your daily routine. Plus, when you see positive results in the texture and appearance of your skin, you'll gain satisfaction and can feel good about doing something just for you. Support Beauty and Health with a Supplement for Skin Care Skin elasticity supplements provide another option for those looking to discover how to improve skin health. Taking collagen supplements for your skin can help to support the natural protein network that makes the skin firm and resilient. Studies show that a collagen supplement for skincare may diminish the appearance of fine lines and wrinkles. Plus, collagen is vital to healthy bones and joints, so taking it daily may lead to other health benefits. Set aside a special time to take your supplement for self-care bonus points. Sit somewhere quiet or put on music that you love. Gaze at a pleasant view or close your eyes and get in touch with yourself. Set Boundaries with Others Self-protection is a form of self-care. Establishing boundaries with other people is essential to your mental well-being. Remember that it's okay to limit contact with negative people who are toxic or drag you down. You're also free to say no when people ask you to do things. Always saying yes can lead to overburdening yourself, which can, in turn, cause stress and anxiety. Limit Your Screen Time Many studies have shown that social media can negatively impact self-esteem due to our tendency to compare ourselves to others. When people make posts, they often highlight the best aspects of their lives and appearances. This can give the illusion that everyone else is more successful, attractive, and happier than you. When you're scrolling your feed, be aware of your emotions. If the posts you see trigger negative self-talk, log out for the day and invest your time and energy in a hobby or activity you enjoy.
5 Surprising Ways Your Body Reacts to Cold, Winter Weather
If you live in a region where winters are long and bitterly cold—and oh, you just so happen to loathe winter weather—you know that February can feel like an endless assault on your skin, bones and sanity. Short, dark days inspire little motivation to get oxygen and endorphins flowing through your body. And when the fluffy snow that looks so pretty when it falls melts into slippery sheets of ice, venturing out not only becomes inconvenient but treacherous. Winter can certainly do a number on your emotional state of mind, and surprisingly, your physical health too. Here’s a look at how different parts of your body react to harsh, winter weather: Skin Cold air, low humidity and dry, indoor heat are natural beauty’s mortal enemies as they draw moisture away from skin’s surface, leading to dryness and itchiness. Skin relies on natural oils and moisture-locking substances, such as ceramides and hyaluronic acid, to maintain health and radiance. Hyaluronic acid is a hydrating, naturally occurring molecule found in skin that traps moisture in collagen tissue for smoothness and suppleness. One study called it “a key molecule in skin aging”.[*] Ceramides are also important, because they’re integral to skin’s moisture barrier and create a tight, protective seal that locks-in hydration while keeping pollutants out. Give your skin a winter break with a serum or moisturizer that contains hyaluronic acid, phytoceramides or both. To boost your skin’s healthy foundation from the inside, try a collagen plus hyaluronic acid supplement. Lungs You’ve likely experienced taking a deep breath outdoors on a bone-chilling winter day and the choking feeling as your throat and lungs close in protest. It’s not only the icy temperatures that affect your respiratory system; the lack of humidity dries out the thin layer of protective fluid that coats your nose and throat. Cold, dry air irritates lungs and causes airways to narrow, which can lead to a burning sensation and trigger respiratory issues. To breathe easier, try an NAC supplement that supports respiratory health and neutralizes free radicals that target lung tissue. You can also combat the uncomfortable feeling and protect your respiratory system by breathing in through your nose to warm-up cold air before it reaches your lungs, and wear a mask or scarf over your nose when you head outdoors on extremely cold days. Nose There’s one thing you can count on every winter, and that’s “winter nose”—dry, stuffy and irritated nasal passages, especially when you wake up. Sensing the imbalance, nerves in your nose communicate with your brain to increase blood flow, which can increase congestion. Help restore balance by using a cool mist humidifier to increase moisture content in your bedroom. A study by Environmental Health and Engineering shows that maintaining indoor air at a relative humidity (RH) level of 40%-60% can reduce the survival of harmful microbes on surfaces and in the air compared to lower RH levels.[*] Also, saline sprays can help restore moisture to dry, irritated noses in a pinch. Immune system To fight threats, your natural defense system needs to keep warm too. Blood vessels in the upper respiratory system constrict to preserve heat, which can block infection-fighting white blood cells from reaching the mucous membrane and reduce your resistance to germ and viral attacks. Chilly temperatures can also compromise your immune system. Yale researchers discovered that when the temperature in the nose fell below core body temperature of 98.6° F (37° C) by just four degrees, it impaired key immune system proteins, allowing cold bugs to reproduce. Boost your immunity in the wintertime with black elderberry extract. This variety of the Sambucus nigra berry has a higher concentration of anthocyanins and polysaccharides—potent compounds that help support immune health. And you can’t go wrong with a daily dose of vitamin C, a tried-and-true ally scientifically shown to support healthy immunity in a multitude of ways.[*] Mind Winter blues are real, particularly for those of us who live in cold, sunlight-deprived climates of the country. Months of isolation and biting weather can start to wear you out mentally and drain your energy, the result of a combination of biological and environmental factors. The effect can range from mild seasonal blues to serious disruptions to daily life. The biggest culprit is insufficient sun exposure. Your body demands sunshine to help regulate your body clock, and sleep and happiness hormones including melatonin and serotonin, respectively. Skin receives the sun’s glorious UVA light and uses it to help synthesize vitamin D (fun fact: vitamin D is actually a hormone), a key contributor to these processes. It may be hard to do, but you can fill your happiness bucket by bundling up and being active outdoors, even if only for short, brisk walks throughout the day. Regular light exposure helps to reset your internal sleep/wake cycle, and the physical activity nudges your body to release mood-boosting endorphins.[*] Your body and mind may be reacting strongly to winter’s chill, but the good news is there are many ways to be proactive about minimizing the effect on your wellbeing. And remember—it’s only temporary. Before you know it, you’ll be removing layers and heading out to enjoy spring’s first blooms!
SEASONAL AFFECTIVE DISORDER AND MOOD BOOSTING SUPPLEMENTS
Mental Health America reports that roughly 5% of Americans suffer from seasonal affective disorder and that many more experience changes in their mood during the winter months. While you can't do anything to shift the seasons, it is possible to boost mood and energy throughout the winter. Read on to learn more about seasonal mood disorder and how l-theanine, GABA, and ashwagandha benefits may help ease its symptoms. WHAT IS SEASONAL AFFECTIVE DISORDER? Seasonal affective disorder or SAD is a form of depression related to the change in seasons. Most people experience it during the winter months, but it is also possible to develop SAD during the summer. No matter when it occurs, seasonal affective disorder happens when changes in daylight disrupt the body's circadian rhythms that control the sleep-wake cycle. However, more research is needed to understand why this has been shown to interfere with the body's ability to produce neurotransmitters and hormones that play a role in brain function. Specifically, scientists believe that a drop in serotonin causes winter seasonal mood disorder and that reductions in melatonin are responsible for summertime SAD. WHAT ARE SEASONAL AFFECTIVE DISORDER SYMPTOMS? The winter blues are the most common type of seasonal affective disorder. During the winter months, those who suffer from SAD may experience: Persistent feelings of listlessness or sadness Lack of interest in hobbies and other activities Problems concentrating Sense of guilt, worthlessness, or hopelessness Fatigue and loss of energy Desire to oversleep or stay in bed Cravings for carbohydrates Weight gain Summertime seasonal affective disorder causes the following symptoms: Insomnia Loss of appetite Weight loss Agitation and irritability Anxiety Problems concentrating MOOD-BOOSTING SUPPLEMENTS FOR SEASONAL MOOD DISORDER Mood-boosting supplements are commonly used to address symptoms of seasonal mood disorder. A more scientific study of taking herbs and other substances to boost mood during the winter or summer is still needed. Still, the results of early reflections and anecdotal accounts suggest that the following supplements may be beneficial. TAKING A GABA SUPPLEMENT TO BOOST YOUR MOOD GABA or gamma-aminobutyric acid is a neurotransmitter amino acid that your brain manufactures. It inhibits activities in the brain and the rest of the nervous system and functions as the body's natural relaxation aid. Research has shown that people with low GABA levels are more likely to experience depression and anxiety, two common symptoms of seasonal affective disorder. This has led to the use of GABA supplements for seasonal affective disorder. In addition to its potential mood-boosting benefits, GABA may also improve sleep, lower stress levels, and reduce blood pressure. MOOD BENEFITS OF ASHWAGANDHA Ashwagandha is a plant that grows in North Africa and parts of Asia. The herb has been used as an Ayurvedic treatment for centuries in India. Research shows that ashwagandha may support GABA production to raise levels in the brain. In addition, the herb is believed to make the brain more receptive to the effects of serotonin and act as an adaptogen, meaning that it may defend the body from the effects of stress. One study found that people who took 600 mg of ashwagandha extract per day for two months saw a more significant reduction in symptoms of depression than those who didn't. Participants who took the herb also reported decreased anxiety at a greater rate than those who didn't. These findings point out that ashwagandha may help boost your mood and alleviate some symptoms of both winter and summer seasonal affective disorder. L-THEANINE BENEFITS FOR THE WINTER BLUES L-theanine is an amino acid present in tea and various plants. Your body doesn't need l-theanine to function correctly, but research indicates that taking it in supplement form could help boost your mood. Scientists speculate that the amino acid may work by regulating neurotransmitters dopamine and serotonin levels. Based on this research, medical providers sometimes recommend l-theanine to people with mood disorders like seasonal affective disorder. Specifically, an l-theanine supplement may improve focus, help you get more restful sleep, and reduce the effects of stress. TIPS FOR SEASONAL AFFECTIVE DISORDER SELF-CARE If you have wintertime seasonal affective disorder, talk to your doctor about whether a mood-boosting supplement that contains GABA, l-theanine, and ashwagandha like Body Kitchen Stress Release is right for you. Following these self-care tips may also help ease your symptoms: Get outside and enjoy the sunshine as much as you can Sit close to a window to get more light Talk to a therapist to discuss coping strategy Maintain connections with friends and family to avoid feelings of isolation Eat a diet rich in lean protein, whole grains, fruits, and vegetables to meet your dietary needs Avoid drinking alcohol to escape your feelings as this can cause worse symptoms Exercise regularly for a natural mood boost, weight management, and overall health benefits
