Tag Archives: Health

Plan Your Own Personal Wellness Day

Woman in nature

Here’s the scenario. You wake up in the morning, you’re coughing, your nose is running and you feel like you’ve been hit in the head with a hammer. You know you’re not going to perform your job well and you’re liable to cause a health risk to your fellow employees. Here’s another scenario. You wake up in the morning, you’re tired, your stressed, you’re resentful. You’re not going to perform your job well and you may be liable to cause bodily harm or injury to your fellow employees and quite possibly your family. What do you do? You take a wellness day.

Let’s face it. We all suffer stress and anxiety and sometimes the only cure is to take a day off to decompress. Here are some ideas about taking your own personal wellness day.

Why We All Need Wellness Days
As it becomes more widely acceptable to admit to struggling with depression and stress, the more justifiable taking a wellness day has become. Kathy Caprino, woman’s career coach says, “I believe that part of the widespread malaise of corporate America is that so many people feel and believe they don’t have any control over their lives and time, and they’re exhausted to the point of non-functioning.”

She believes that control is the key to ending this epidemic and recommends managing “your time in and out of work in an empowered way.” Ciprino cautions against ignoring the symptoms of stress and anxiety as potentially leading to mental and physical breakdown.

How Do I Know I Need a Day Off?
If you’re almost killing the woman at Sephora because they didn’t restock your lipstick color, you may think this is a signal that you need to take a day off. Not so, says Caprino.

“Feelings of extreme apathy -like you just don’t care- or extreme anxiety about nothing in particular are cues that could indicate you would be better off taking a day to reset.”

Women doing yoga

Planning Your Day

Gather Materials
Look around your house for things you might want to turn your house into your own private sanctuary. Have candles, oils, music, healthy foods, and whatever else you may need on hand in advance.

Plan the Day
Decide what your day will look like. What activities will be included? What will you eat? Will you meditate? Exercise? Read?

Incorporate Nature
Consider including a walk in the park, or some gardening time.

Zone Out
Turn off cells phone, radios, and computers.

Of course, your wellness day should be tailored to suit your likes and dislikes, but here is a suggested formula that may inspire you.

Start the day with some light weightlifting and yoga.

Give yourself a facial with a high-quality cleanser.

Bask in a long shower or bath with a salt scrub or essential oils using a loofah to exfoliate.

Eat light meals, like fruit and juices. Indulge in a salad with a large variety of vegetables, cranberries, nuts and cottage cheese with a light dressing.

Relax to music, burn incense or use fresh flowers and candles to add to the atmosphere.

Try meditating, reading, or journaling.

How did your wellness day look? Did it work? Can your co-workers feel safe to go to work tomorrow? Let us know!

Foods That Improve Joint and Tissue Health

Although many products claim to relieve joint pain, many do so without relieving the cause underlying the pain. The result is that the sufferer continues to put pressure on their joints unknowingly, continuing to do further harm. While certain supplements may relieve pain in the short term, it takes an average of 4 to 8 weeks to rebuild bodily tissue using good nutrition. This is why a steady diet plan is crucial when it comes to improving joint and tissue health.

Fatty fish

Fatty Fish
When it comes to keeping joints functioning, it’s all about the Omega-3s. Omega- 3 fatty acids, such as are found in halibut, tuna, salmon, herring, and sardines, can help lower inflammation levels and ease painful arthritis symptoms. These bone healthy nutrients work to lower overactive immune responses that can cause the degeneration of tissue, easing joint movement. Consuming significant amounts of omega-3s can also reduce the need for anti-inflammatory medication.

Dairy
Although dairy products may not be for everyone, they do contain large supplies of calcium, which is necessary for bone health. According to the American Association for Bone Health, calcium not only prevents bone loss, but also preserves the bone mass you currently have, bolstering joint health and flexibility. You can add calcium to your diet with the addition of soft cheeses, like ricotta, cream and cottage cheese, hard cheeses, like cheddar, Colby, and Parmesan, and low or nonfat milk, yogurt, and ice cream.

Whole Grains
Whole grains are rich in fiber, which helps lower levels of the harmful c-reactive protein that causes high levels of inflammation in the body, specifically the joints. Whole wheat, barley, quinoa, triticale, and oats are all whole grain rich food options.

Whole grains

Orange Fruit
As is the case with most fruit, the darker or brighter the hue, the higher the level of antioxidant. Bright orange fruits are known to be rich in beta-carotene, a form of vitamin A which helps reduce inflammation, says the American Association for Bone Health. Add to that a high vitamin C content and you have a food perfect for fighting bone loss while supplying dietary fibers. Your best fruity weapons against joint pain include mangoes, oranges, cantaloupe, and papaya.

Leafy Green Veggies
The dark green color not only makes them look more appealing, it also gives them their high concentrations of vitamins A and C which help fight bodily inflammation. Leafy green vegetables also contain fiber, which is not only naturally filling, but also fights joint inflammation. The American Association of Bone Health credits the vitamin K in green veggies for decreasing risk of fracture and bone loss and recommends the inclusion of Brussels sprouts, endive, spinach, kale, and collards for a joint healthy diet.

What do you eat to keep your joints and tissues strong and flexible? Let us know!

Ways To Exercise Your Body and Mind

Jenna can burn 300 calories per hour on the elliptical trainer and 530 calories per hour on the stair master at moderate intensity. If she works on the elliptical for 45 minutes and on the stair master for one and a half hours, how long will it take her to burn the calories in a Boston Cream Donut?

While most of us know that exercise is smart for our bodies, we don’t always think of the ways exercise benefits our mind. Maybe we don’t need to use the Pythagorean theorem to determine the distance between our bodies and the floor when we do a push-up, but it is important to acknowledge the positive effects that push-up may be having on our mental well-being. Here are some ways to do just that.

Brain-exercise link

The Brain-Exercise Link
John J. Ratey MD and associate professor of psychiatry at Harvard Medical School compares the effects of exercise to “taking a little Prozac or a little Ritalin at just the right moment,” adding, “(Exercise) affects mood, vitality, alertness, and feelings of well-being.”

In fact, MEd Stephen C. Putnam took up canoeing as a way to combat adult ADHD and wrote “Nature’s Ritalin for the Marathon Mind,” a book documenting the benefits of exercise on brain disorders. He cites one study involving children who ran around for 15 to 45 minutes before school and found them to exhibit calm behavior for two to four hours after the exercise, cutting unruly behavior by half.

How Does Exercise Train the Brian
According to Christin Anderson, MS, exercise effects places in the nervous system causing it to send out pleasure chemicals like dopamine and serotonin which leading to happiness and calmness. She says, “When one exercises, one can think more clearly, perform better, and raise morale. This is pure science-stimulate your nervous system and function at a higher level.”

Exercise and Depression
A study cited in the Journal of Sports Medicine and Physical Fitness, tested 80 young female and male volunteers for mood and depression. The 52 that were found to be depressed before the exercise reported a decrease in fatigue, anger, and tension and an increase in vigor following the workout.

Another study done at Duke University compared the effects of exercise with antidepressant drugs. The study involved 150 people, 50 of whom had been diagnosed with depression. These people were divided into three groups, one of which was given the antidepressant, Zoloft, another of which were treated with exercise, and the third of which was given a combination of the two. Results found that while all three experienced short-term improvement, the exercise group relapsed at lower rates than the Zoloft and combination groups. in fact, scientists even felt that the Zoloft may have undermined the effects of the exercise, and the combination group may have faired better without the pill.

Exercise as a Brain Trainer
Do you want to try and use exercise to train your brain? If so, try doing low to moderate forms of exercise, as more intense exercise may have less immediate results. Ratey suggests 8 to 12 minutes of perspiration and heavy breathing activity per day for training the mind.

Anderson recommends a minimum of 30 minutes of moderate exercise such as swimming or walking three times a week. “Swim for 20 minutes in the morning, then walk at night,” she advises. “Right after hard, intense exercise, you may not be as acute. Overtraining can set off enzymes that can lead to fatigue, which is the enemy of alertness.” She also cites yoga as a way to improve mental acuity and meditation as an ideal complement to physical activity.

Are you feeling the mental burn? If so, we’d love to hear from you. Let us know how you keep your mind and body fit.

The Benefits Of A Sprinkle Of Chia Seeds

SNL enthusiasts may recall the ‘Chia Head” sketch, featuring Kevin Nealon, Chris Rock, and David Spade as balding men who have “tried everything” and failed miserably in their futile attempts to regrow hair. The commercial spoof shows the actors throwing ineffective hair products in the garbage only to be pleasantly surprised by the discovery of “Chia Head.” This product, much like the “Chia Pet” novelty, requires the men to rub the gloppy formula on their heads, only to wake up the next morning having sprouted plantlike follicles in varying afro-like shapes – the most hilarious of which is probably Chris Rock’s Marge Simpson-inspired beehive-like do.

Funny as the sketch was, it is perhaps more amusing to realize that hair growth is one of the many health benefits of chia seeds. If only the SNL alum had known; a little sprinkle of chia really could’ve gone a long way.

Chia seeds

High in Nutrients, Low In Calories
It’s no accident that “chia” is the ancient Mayan word for strength. These tiny black seeds, related to the mint, contain 11 grams of fiber, 4 grams of protein, 5 grams of omega-3s, as well as a decent percentage of calcium, magnesium, manganese, and phosphorous. Chia seeds are a gluten-free, GMO-free, whole grain food, and one ounce contains a low 137 calories and one gram of carbohydrate.

Antioxidant Rich
The antioxidants in chia seeds prevent the production of free radicals that can cause damage to cell molecules and contribute to cancer and aging.

Fiber Rich
Although chia seeds have 12 grams of carbs per ounce, 11 of those are fiber, which means that these 11 grams are not digested by the body, do not raise blood sugar, and don’t require insulin for disposal. The high-fiber content means that the seeds can absorb as much as 10 to 12 times their weight in water, thereby increasing fullness, slowing food absorption, and decreasing feelings of hunger. Chia seeds are one of the best fiber sources in the world, helping to feed good bacteria in the intestine and promoting proper digestion.

High In Protein
Chia seeds are about 14% protein by weight and contain a good balance of amino acids, which assists in helping our body to process the proteins in them. High protein can reduce appetite and is shown to lower food cravings by 60% and the need for nighttime snacking by 50%.

Can Improve Athletic Performance
A recent study was conducted to find out if there was truth to the legend that Mayans and Aztecs used chia seeds as high-performance fuel. Six participants were given carb-loaded Gatorade or a mix of Gatorade and chia seeds. After a workout involving an hour on the treadmill followed by a 10-kilometer run, it was discovered that both groups performed equally well, suggesting that the chia seeds were just as effective as Gatorade in fueling athletic performance.

Incorporating Chia Seeds In Your Diet
Chia seed can be eaten raw or added to puddings, porridges, and baked goods. They can be sprinkled on yogurt, cereal, vegetables, and rice and can even be used as egg substitutes because of their ability to absorb water and fat. Recommended dosage is 20 grams, or about 1.5 tablespoons, twice daily.

Do you have any chia-seed recommendations for us? We’d love to hear from you!

Bread and pasta

Change Up Your Diet By Avoiding Bread, Pasta, and Chocolate

For many of us, the idea of avoiding bread, pasta, and chocolate is akin to depriving ourselves of air, food, and water. In fact, if most of us were told that were suddenly required to eliminate these three things from our diets, a good percentage of us would probably find our meals shrunk to half the size, leaving a large chunk of the population both clueless and dinner less. And that definitely puts the kibosh on the chocolate spaghetti you were thinking of making for dessert tonight.

Carbohydrates are a vital part of a nutrient-rich diet. They’re naturally occurring sugars that supply our bodies with energy and help with glucose production. However, when it comes to carbohydrates, as with everything else, its all about making the right choices.

Simple and Complex Carbs
Our bodies need carbohydrates to keep healthy there are two types. Complex carbs take our bodies a reasonable amount of time to digest, and, as a result, glucose is released at a reasonable rate. Simple carbohydrates release the sugar at a much higher rate, causing sugar levels to spike and, bring on hunger, increasing food cravings, and

Bread
Bread, namely white bread, is the most commonly consumed carbohydrate, and, fortunately, it is also the one easiest to remove. Here are a few replacement ideas.

Lettuce Wraps
If you’re new to the lettuce wrap, romaine is the best flatbread replacement while radicchio and butter lettuce are excellent alternatives to sandwich bread. Just fold the lettuce around your favorite filling or use two pieces, one on top, one under.

Whole Grains
If you can’t envision life without bread, go for the whole grains, enriched with germ intact, if possible.

Mushrooms

Mushrooms
A veg with some substance, portobello mushrooms can be a great and delicious substitute for a sandwich bun, and are also a great source of vitamin D.

Pasta
Like bread, pasta is a processed grain and is best when consumed in a whole grain variety. If you’re thinking of kicking pasta off the shopping list, here are some backup ideas.

Veggies
Zucchini sliced into long ribbons can serve as a substitute for fettuccine noodles and lasagna, and broccoli slaw and spaghetti squash can replace spaghetti noodles when blanched lightly.

Quinoa
You may not be sure of how to pronounce it, but quinoa (“keen-waa”) is a low carb, high protein grain that can be a great pasta replacement in salads and soups.

Shirataki Noodles
These carb-less, low-calorie Japanese noodles owe their consistency to yam starch. That said, you may find a difference in texture from your typical wheat noodles, but shirataki noodles are a healthy pasta alternative.

Shirataki Noodles

Chocolate
Although you may have heard of dark chocolate as an antioxidant superfood, chocolate in large quantities is not a recommended source of nutrition. It provides only simple carbohydrates and is bad for teeth and digestion. For an alternative source of sweetness try:

Fruit
Try keeping a Tupperware container full of fruit for when the sweet cravings hit.

Cocoa powder
Try making chocolate pudding with cocoa powder, skim milk and a sugar substitute.

Get the good stuff
If you must eat chocolate, go for quality over quantity. Chocolate with high cacao content and low sugar contain a high antioxidant level and is good for you in small quantities. Try to avoid “candy chocolate” that is more likely to contain artificial flavoring and colorings.

Let us know how you manage to survive without pasta, bread, and chocolate. What are your favorite go-to substitutes?

Wine and Other Heart Healthy Foods And Beverages

In Greek history, wine has always played a major role in sparking profound dialogue and wild sex. From the orgiastic Dionysian rituals to the philosophical discussions between Plato and Socrates, wine was just as openly exchanged as thoughts and bodily fluids. Indeed, the connection between wine, intense conversation, and physical pleasure seems to have held up through the years and cultures, but, in comparison to its history, the connection between wine and heart health is a rather new discovery.

In the past years, researcher have looked at foods and supplements to analyze the ideal components of a heart-healthy diet. Here are some heart healthy foods and beverages, wine included, that made the list.

Red Wine
Red Wine and Heart Health
Studies show that people who drink moderate amounts of alcohol have a lower risk of heart disease than nondrinkers, with further studies showing that red wine may actually offer extra health benefits. It contains flavonoids and resveratrol, which can limit hardening of the arteries.
In addition, according to the American Heart Association, one to two alcoholic drinks per day has been shown to increase “good” (HDL) cholesterol, while lowering “bad” (LDL) cholesterol and may also reduce instances of blood clots.

Chocolate and Heart Health
The discovery that dark chocolate and cocoa are good for the heart is truly revelatory. Chocolate is rich in antioxidants called flavanoids which keep blood vessels healthy and aids them in their ability to expand.

Those of who prefer white chocolate are less fortunate. While one study showed that eating dark chocolate daily reduced blood pressure and reduced LDL, no such benefits were found as a result of eating the white variety.

Fish Oil and Heart Health
Fatty fish is rich in omega-3 fatty acids that may help fight heart disease. According to the AHA, the best aquatic candidates for a healthy heart include lake trout, salmon, albacore tuna, mackerel, and sardines.

Alice Lichtenstein, DSc and professor of nutrition science and policy, says that she has reviewed studies crediting fish oil with decreased instances of cardiovascular disease, concluding that those who eat more than two servings per week are at a lower risk level.

Cholesterol Lowering Foods
Certain foods contain plant sterols that are shown to decrease bad cholesterol. These include cholesterol lowering margarine, chocolate bars, yogurt, and some orange juices. However, although these products have been shown to lower cholesterol, they should be used in moderation as part of a heart-healthy diet low in saturated fat.

Veggies
Fruits and Vegetables and Heart Health
Lichtenstein says, “We’ve been very disappointed with supplements in general, especially with respect to cardiovascular disease.” She adds, “All the major vitamin E intervention studies have shown no significant effects.”

The solution? More fruits and veggies! Judith Levine, RD, MS advises eating ” a rainbow of fruits and veggies, incorporating reds, blues, greens, and orange/yellows for a well-balanced heart healthy diet.

What do you eat to keep your heart healthy? Let us know what tops your list of heart-healthy indulgences!

Natural Treatments For Depression

Recently, our nation mourned the loss of Carrie Fisher, known best for her role as the brave and beautiful Princess Leia of the Star Wars Hollywood movie franchise, and maybe almost as well known for maintaining a sense of humor in her ongoing fight against depression. Those who kept apprised of Fisher’s funeral arrangements will know of her request to have her ashes placed in an urn designed to resemble a giant Prozac pill. Fisher made no secret of her reliance on and gratitude for the part the pill played in helping the troubled star fight her emotional demons.

Smiling woman
While some find relief in medication, others may prefer a more natural route or simply want to supplement their prescription medicine with other treatments. Here are some tips that can help you feel better the natural way.

1. Start a Routine
One way depression can affect you is by decomposing the structure in your life. One day seems to turn into the next with little distinguishable difference. Ian Cook, MD and director of the Depression Research and Clinic Program at UCLA, advises his patients to set a daily schedule to help get back on track.

2. Set Goals
Depression often goes hand and hand with feelings of powerlessness. Lack of accomplishment can lower your self-esteem. Setting small goals for yourself may encourage you to do more. Cook advises starting small. “Make your goal something you can succeed at, like doing the dishes every other day.”

3. Exercise
Exercise boosts those natural happy chemicals in your body called endorphins; and the results can have immediate as well as long term effects. According to Cook, regular exercise can even cause the brain to rewire itself in a positive way. Even walking a few times a week can make a difference.

4. Sleep Well
Lack of sleep can be a vicious cycle. Depressing thoughts can make it hard to sleep and getting too little sleep can lead to more depression. Try to improve sleep habits by keeping a regular sleep schedule and taking distractions like the computer and TV out of the bedroom.

Woman eating salad
5. Eat Well
Although there is no “feel good” diet, it’s always a good idea to be mindful of what you eat, especially if you tend to overeat when you’re depressed. Cook says there is evidence that food containing omega-3 acids, like tuna and salmon, and folic acids, like avocado and spinach can be beneficial in warding off depression.

6. Supplements
Cook says, ” There’s promising evidence for certain supplements for depression. Folic acid, SAMe, and fish oil all may be effective in fighting depression. However, more research needs to be done in this area and you should always check with a doctor before starting a supplemental regimen.

7. Try Something New
Changing things up may be a good way to get out of a depressive rut. Cook explains, “When we challenge ourselves to do something different, there are chemical changes in our brain. Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment and learning.” Pick up a book, or sign up for a class that interests you.

8. Have Fun
The obvious way to fight depression? Enjoy yourself! And, in case you’ve forgotten how to do that, Cook says, it’s “just a symptom of depression” and you need to fight it off. Try to plan things you used to enjoy, like going out with friends. Who knows? Life may start to feel fun again!

How do you keep the doldrums away? Let us know! We love to hear it!

Secrets Of The Chronically Sickless

There is a Japanese superstition that stupid people are immune to colds. Similarly, In France, coryza, a condition similar to a cold, is called “rhume de cerveau” or brain cold, the takeaway being that people without brains can’t catch the sickness. And, of course, you may be more familiar with the English expression, “too slow to catch a cold.” Perhaps this is a reference to idiots being too stupid to realize they have a cold, or perhaps it means that only an idiot would do things that cause colds. Or maybe it’s just sour grapes on the part of the chronically infirm.
Either way, the outtake is this, you have to be pretty smart to outsmart a cold. So, let’s take some time to explore the “Secrets of the Chronically Sickless.”

Woman exercising
1. They Exercise
According to David Nieman, DrPH. director oaf the Human Performance Lab, “exercise is the single most important thing o can do to reduce sick days.” Although scientists are yet to find a likely explanation, one thing is for sure, consistent exercise is good for the immune system. And, you don’t have to take up a second residence at the gym to reap the rewards. Says Nieman,” People who exercise for 30 to 60 minutes most days of the week have a 46% reduction in the number of days of illness compared with those who don’t exercise.”

2. They Wash Their Hands
Your fingertips can be breeding ground for bacteria, and research shows you touch your face about 16 times each hour. The CDC recommends washing hands often with soap and warm water for at least 20 seconds to keep germs to a minimum. If you can’t get to a sink, hand sanitizers with at least 60% alcohol can provide a decent backup, although a proper hand washing is preferable.

3. They Have Lots of Sex
Well, if you needed an excuse, researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of an immune system protein called immunoglobin A, as compared with their less lucky counterparts.

Woman eating 4. They Mix Up Their Meals
Jackie Newgent, RDB says, “There’s not just one specific nutrient or food component that’s linked to staying healthy. Instead, it’s about synergy. Aim to fill half your plate with non starchy vegetables.” They are full of antioxidants to support your immune system. Include green tea in your diet. It increases the number of regulatory T cells, which are important to the immune system and try probiotics. A study in the British Journal of Nutrition found that college students who consumed probiotics had fewer sick days and recovered faster that those who didn’t.

5. They Get Lots of Z’s
Americans who say they have above average health sleep an average of 18 to 23 minutes more per night than those who reported their health as fair or poor, says the National Sleep Foundation. The immune system needs sleep to keep healthy and studies found that people who get less than 6 yours shuteye a night are four times as likely to catch a cold than those who get 7 hours.

How do you stay chronically sickless? We would all love to know your secrets! Send them on in!

Natural Ingredients That Keep Skin Soft, Flexible, and Resilient

Of course, the modern women knows that wit and ingenuity are our greatest weapons, but we also know its not a bad idea to keep a few tricks up our sleeves for when the going gets tough. Like when it comes to the war against aging skin. That’s when it time to call in the coven for a little witch’s brew. How do you think Cher, Michelle Pfeiffer and Susan Sarandon stayed so young looking for the Witches of Eastwick sequel?

When it comes to magic potions for your skin, nature is your best resource. There are plenty of ingredients bestowed by the good grace of Mother Nature that can keep your skin flexible strong, and resilient.

Coconut Oil
1. Coconut Oil
Not just for monkeys! Coconut oil’s many talents include removing dead skin cells, protecting against sunburns and strengthening epidermal tissue. In fact, research shows that coconut oil can even fight chronic skin disease and curb cutaneous inflammation. You can use this miracle of nature on your hair and skin to remove makeup, cleanse, heal wounds and scars, and prevent razor burns. When taken internally, coconut helps to bring oxygen and nutrients to the cells and wash away toxins, making it indispensable for skin health.

2. Tea Tree Oil
Also known as mealeuca alternifolia, tea tree oil has been used in Australia for hundreds of years to fight inflammation, redness, and breakouts. It is also known as a well-tolerated alternative for people who react poorly to harsh acne treatments. and its hydrocarbons contribute to its anti-bacterial properties. Researchers have found more than 100 different chemical components that are aromatic and capable of traveling through the pores of the skin and mucus membranes, which is why tea tree oil is so effective as a home remedy for acne.

3. Apple Cider Vinegar
This inexpensive skin product can kill pathogens like bacteria, and clear skin problems resulting from gut issues as well as cleanse the skin and prevent acne. It also contains vitamins like magnesium and potassium, which are can be effective detoxifying agents when taken internally because of their ability to improve liver function and balance gut bacteria.

Raw honey
4. Raw Honey
Bring on the sweet stuff for reducing breakouts, healing wounds, fighting allergic rashes, and reducing scars. This unheated, unpasteurized ingredient keep all of its nutrients intact because it is not subject to processing, like other honey. Honey is also an effective antimicrobial and can be used for dressing burns and wounds, and has been used in treatments to heal dandruff, psoriasis, diaper dermatitis and more.

5. Sea Salt
One of the more recent stars of the nutritional world, sea salt is chockfull of calcium, magnesium and potassium that it absorbs from seawater. because these minerals are the same as those found within the skin else in our body, sea salt is an excellent ingredient that can protect, balance and restore skin. Ir contains anti-inflammatory properties to fight breakouts, remove dead cells, balance oil production and help skin retain moisture.

So what potions are you stirring up this week? We would love to know!

Create A Healthy Glow With Gentle Exfoliation

You’re exfoliating for the first time. The devil inside you says, “Wow, this is great. It looks like I took off about ten years in two minutes. I should do this every day. At this rate, I will look 18 by the end of the week.”

The angel says,”No way, this exfoliation rough stuff. You’re going to scrub your face off.”
Devil: I heard Beyonce’s makeup artist says Queen B exfoliates every day and look at her.”
Angel: You’re no Beyonce. You’re going to scrub your face off.

Exfoliation can be very gratifying, but as with all other things, there can be too much of a good thing and the key is finding that happy medium. You want to make a difference, but if you go too far, your cells will stop regenerating and the effects won’t be as gratifying. Here are some tips for gentle exfoliation for a healthy glow.

Woman exfoliating skin
Rules of Exfoliation

Give Priority to Rough Skin Patches
If you begin to see rough patches, you should follow the advice of Ole Henriksen, the founder of the eponymous skincare brand. Go outside in the daylight with clean skin and bring a mirror. This will help you to understand what is going on and the areas where you might need help. I believe that everyone should be their own skincare expert, and this is an essential step for getting to know your skin. ” Exfoliate concentrating on places in which your skin is dull, uneven, or flaky.

Exfoliate in An Upward Circular Motion
Henriksen says, “I think the biggest mistake people make is being heavy- handed. A little goes a long way- let the exfoliating particles do their job. You just want to facilitate the glide access the face, that way your skin feels great and you don’t over treat it.” Henriksen suggests limited exfoliation to twice weekly, and, if you have frail capillaries, it may be a good idea to apply a face oil before you scrub, for extra protection. Vermen Verallo-Rowell, MD, dermatologist and founder of VMV Hypoallergenics recommends virgin coconut oil, which is inexpensive and safe for all types of skin. If you continue to notice redness and sensitivity, you may want to cut down exfoliation to once a week.

If you are looking for a scrub that won’t harm your face with harsh beads, Henriksen recommends mild jojoba beads, adding that, “you want to be sure …that the beads are perfectly round spheres.”

Exfoliating brushes may be a good tool for some, but you should keep a close watch on your skin’s reaction to this treatment and limit use if irritation occurs.

Follow with A Hydrating Moisturizer
To make sure your skin retains moisture, you follow up your exfoliating routine with a good thick moisturizer. Wash your face with warm water and pat it dry with a towel. Apply a cream or anti -aging serum before hitting the hay. Your morning you will thank you.

Exfoliation techniques
Exfoliate At Night
Night is the time when your skin is most receptive to treatments, especially when it comes to speeding cell turnover. This is the best time for the application of topical treatments with retinol and vitamin C.

If You Overexfoliate
If you overdo it, not to worry, just give your skin a break for about a week, Use a cleanser with Vitamin C or green tea that is free of drying agents. You can tone down redness with an over-the-counter cortisone cream.

What rules for exfoliation do you follow? How do put the “X” in exfoliation? Let us know!