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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.

How to Pair Chocolate With Wine

You’re planning a romantic evening for you and your honey, and you want to invite two of your best friends – food and wine. You need to get the right balance though. After all, you don’t want to wake up the next morning with a horrible hangover and a pooch. Which wine would go best with which chocolate? You need to investigate properly. You’ve decided to buy a huge box of Russell Stover assorted chocolates. The dark one might go well with the Cabernet, but you need to be sure. Just one more bite, a little more chocolate, and a little more wine. You wake up the next day surrounded by chocolate wrappers and an empty wine bottle.

Sure, experimentation is a great way to find the best wine and chocolate combinations, but it may not be the best idea to attempt to get it all figured out in one night. If you are a novice to the wine and chocolate marriage, it may be a good idea to give yourself a little bit of a starting point before taking on.

Chocolate and wine

The Chocolate Should Not Be Sweeter than the Wine You Pair It With
If you’re planning to pair a syrah or merlot with your chocolate, the wine should be as sweet as the chocolate. You’ll need to do an advanced taste test, but this shouldn’t be too much of a pain. If the wine is not as sweet as the chocolate, the wine will taste bitter, and you don’t want that.

Purchase Quality Chocolate
When pairing with wine, your chocolate should be of impeccable quality. No generic chocolate bars for this. Go for the premium ones instead. They cost more, but they’re worth it.

Pair According to the Darkness of the Chocolate
The general rule is that the darker the chocolate, the darker the wine, so a dark chocolate calls for red. If you are pairing with a white wine, an intense and fruity variety is the best match for the bittersweet and occasional acidic taste of chocolate.

Look for Wine with Smooth Tannins
Smooth wine goes with smooth chocolate. When it comes to pairing wine with chocolate, soft, rounded tannins work best.

Full-bodied Wines Go with Intense Chocolate
If ganache brownies are on the menu, make sure you have a wine that can stand up to them.

Go From Light to Dark
Obey the rules of wine-tasting by starting with the light stuff and intensifying the experience gradually. Begin your odyssey on a light note with white and milk chocolate, moving gradually to a medium intensity. End with the darkest and most bitter of chocolates, and matching your wines in ascending order of darkness and weight.

White chocolate and wine

White Chocolate
When it comes to white chocolate you want a wine that will pick up more buttery tones of the confection. Best bets include Chardonnay, Sherry, Muscat, or Moscato d’Asti.

Milk Chocolate
Dessert wines, Pinot Noir, Merlot, Reisling, Muscat and Pinot noir are all great matches for milk chocolate, as is champagne. Bubbly provides a crisp dry contrast for the creaminess of the milk chocolate, as the fruitiness of red wines may be cancelled out by high sugar levels, leaving the wine tasting bitter.

Dark Chocolate (50-70%)
Intense chocolate calls for intense wine. Savignon, Cabernet, Zinfandel, and Pinot Noir are all good complements for dark chocolate and a Chianti matches well with a chocolate with a 65% content of cocoa.

Bittersweet Chocolate (70%-100%)
Chocolate gourmands consider bittersweet chocolate the creme de la creme, so you need a wine that can take on the range of flavor. Think Beaujolais, Shiraz, Bordeaux, Orange Muscat, and Zinfandel for the bitter stuff. Also, feel free to try a sparkling wine or champagne with a variety of chocolates. Dessert wines are also generally well suited to chocolate.

How did your wine-and-chocolate pairing go? Let us know once you’ve hit the sweet spot – we’d love to hear all about it!

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!

Woman smiling

Supplements That Nourish Skin From The Inside Out

TV watchers will no doubt have been inundated by a variety of vitamin and supplement commercials. You may have heard pitches for skin restoring supplements with phytoceramides and lipowheat for “maintaining healthy skin hydration” or the multi-collagen protein capsules that “contain 5 sources of potent collagen including Types I, II, III, V, and X.”

Perhaps you’ve even been offered a complimentary sample of the skin and total body dietary supplements to “support cognitive skills while enhancing the look of your skin.’
In short, when it comes to choosing supplements for your skin, it can get pretty confusing, but it all really comes down to the basics.

Vitamin D
Vitamin D is important for helping to prevent colon, esophageal and great cancer and activates your immune system to fight infection. Unfortunately, according to Michael F. Holick, MD, PhD, of women over the age of 50, less than 10% are getting their proper Vitamin D intake. Good sources of vitamin D are fatty fish, milk, egg yolks, cereal and sunlight It is recommended that you get 1,000 IU of Vitamin D per day. Vitamin D can also strengthen muscles and relieve bone and muscle aches in pain sufferers.
Red supplement tablets

Calcium
Calcium builds and preserves strong bones and is crucial for the nerve and muscle function. Unfortunately, when you hit 50, your bone tissue breaks down faster than it is being built, which is why you need more. Try and get 500 mgs up to two times a day. Calcium can also decrease risks of developing polyps that lead to colon cancer.

Magnesium
Lack of magnesium puts you at higher risk for type 2 diabetes, according to the Harvard’s Women’s Health Study and the National Health and Nutrition Examination Survey found that older adults have a lower ability to absorb it from food. In addition, diuretics and antibiotics can also hamper your absorption, Try to find a multivitamin with 350 mg of magnesium. You may also find it lowers your blood pressure, as indicated by preliminary research.

B Vitamins
Studies suggest that B6, B12, and folate may all lower risk of stroke and heart disease, according to David L. Katz, MD, MPH, director of Yale Prevention Research Center. As you age, the quantity of acid in your stomach goes down, and that acid is necessary to release B12 from foods. Because of this, between 10 and 20% of older Americans have trouble with B12 absorption. Try and find a multivitamin with 400 mcg of folic acid, 2.4mcg of B12 and 1.5 mg of B6 and get ready for trouble from the cops about being too young to drive.

What supplements do you use to nourish your skin? Let us know!

Cinnamon sticks and powder

Sprinkle On A Little Cinnamon

Comedian Jerry Seinfeld once said, “Cinnamon. It should be on tables in restaurants along with salt and pepper. Anytime someone says, “Oooh, this is so good- what is this?’ The answer invariably comes back, ‘cinnamon.’ Cinnamon. Again and again.” Indeed, one can’t go too wrong with cinnamon. It goes with everything from toast to apples, tea to coffee, rice pudding to noodle pudding. Even Pizza Hut can hardly deny the boost to their sales caused by the addition of cinnamon sticks to their dessert menu. And now cinnamon can add another feather in its cap. It’s good for you!

Source of Antioxidants
Cinnamon is full of antioxidants that protect against free radical damage and slow the process of aging. Researchers have found forty-one protective compounds in the spice, and that’s only to date!

The OTAC scale, used to measure antioxidant concentration ranks cinnamon a respectable number 7 in all herbs, spices, and foods and was the hands down antioxidant- concentration winner in the herbs and spices category, beating out rosemary, thyme and oregano.

Cinnamon in a mug

Inflammatory
The antioxidants in cinnamon also contribute to its anti -inflammatory effects, which can help decrease the risk of cancer, diminish decline of brain function, and heart disease. Research has revealed the presence of over seven kinds of flavanoid compounds in cinnamon, which are known for their ability in fighting disease -causing inflammation throughout the body. Because of its anti-inflammatory properties, cinnamon is also an effective source of pain relief, helping to soothe muscle soreness, allergic reactions, and PMS pains.

Heart Health
Another health benefit of cinnamon is its ability to reduce cholesterol levels and high blood pressure, two of the most common factors for heart disease. Compounds in the spice can reduce LDL (bad) cholesterol while stabilizing HDL (good) cholesterol, promoting heart health.

Research also shows cinnamon boosts blood circulation and aids the body in its ability to repair tissue after it’s been damaged, including heart tissue.

Fights Diabetes
Also an effective anti-diabetic, cinnamon can help lower levels of blood sugar and improve insulin sensitivity. This is because cinnamon is capable of blocking enzymes that allow the blood to absorb glucose, decreasing the amount of sugars that enter the bloodstream, which is especially beneficial to diabetics.

Cinnamon powder

Prevents Cognitive Decline
Cinnamon protects cognitive function by activating proteins that protect brain cells from damage and reduces oxidative stress. Furthermore, its high concentration of antioxidants and anti-inflammatory compounds make it a candidate for possible therapeutic treatment in preventing age-related disease.

Lowers Risk of Cancer
You can also add the ability to lower cancer risk to this spice’s already impressive resume. Cinnamon protects against cell mutation, DNA damage and tumor growth, Studies show that is the compound cinnamaldehyde that is responsible for the inhibition of cancer growth and also the cause of apoptosis, the self-destruction of cancer cells.

Protects Against Bad Breath
Cinnamon Trident, anyone? Studies show cinnamon contains extracts that protect against bacteria that cause bad breath, cavities and tooth decay. Furthermore, the essential oils in cinnamon have proven more potent than any other known plant extracts. It can be used naturally as an anti-bacterial mouthwash and as a flavoring agent in chewing gum to remove oral bacteria.

What do your sprinkle your cinnamon on? Let us know your innovative ways of spicing things up!

Skin Friendly Snacks

The frozen snack aisle assaults you with a dizzying array of mini hot pockets, hot wings, fries, chicken nuggets, and cheese filled soft pretzel sticks, while the snack and candy aisle seems to have taken on epic proportions. There are potato chip flavors that you never dreamed were capable of fitting into a potato chip and hybrid candy bars that would have baffled Willie Wonka. And all you can think of is how badly your skin is going to react to all this. If you’re looking to avoid a major skin irritation flare up, here are some skin friendly snacks you may want to include at your next big celebration.

Berries

Berries
When choosing fruits and vegetables, color signals high the presence of natural pigments with antioxidant properties. Berries burst with color and antioxidants, replenishing your skin’s antioxidant defenses and absorbing free radicals from ultraviolet light.

Brazil Nuts
Packed with healthy monosaturated fats, Brazil nuts are a key source of selenium, which is crucial for immune support and a healthy circulatory system. These nuts are also rich in vitamin C, which improves skin circulation for a radiant glow.

dark chocolates

Dark Chocolate
Once thought to be the enemy of adolescent skin, dark chocolate is one of the newest snacks to achieve superfood status. Research in the European Journal of Nutrition and the Journal of Cosmetic Dermatology shows that, dark chocolate, in addition to protecting the blood vessels and heart, can also help defend skin from sun damage. When applied topically, natural cocoa butter is an effective ingredient in preserving skin moisture and elasticity.

Yogurt
Low-fat yogurt is a key source of vitamin A, known for its skin enhancing and anti-aging properties. The vitamin boosts the skin’s production of collagen and protects against its deterioration, increasing and preserving skin elasticity.

Kiwis

Kiwi
When it comes to Vitamin C rich fruits, oranges and grapefruit typically come to mind. That’s why it may come as a surprise to find out kiwifruit is an even more powerful source of the antioxidant. Vitamin C plays a valuable role in skin health, maintaining connective tissue and also prevents scurvy. Although it has since been eradicated, scurvy was once a major cause of sickness among sailors who suffered disfigurement as a result of the deprivation of vitamin C. Other good C sources include papaya and guava.

Olives and Olive Oil
If you are organizing a skin friendly celebration, make sure olives and olive oil are on the grocery list. Besides, being full of healthy monosaturated fats, extra virgin olive oil uniquely contains phytochemicals, health improving chemicals found naturally in plants. Enjoy olives and olive oil in food, or apply the oil directly to skin to receive its nourishing benefits.

Let us know what your skin friendly snack picks are! We love to hear from you!

Beauty Products To Store In The Refrigerator

Did your significant other get mad because he accidentally drank your eye serum? Did your kid almost put your moisturizer on his cereal? Did your roommate use your facial mist as cooking spray? Is your nail polish occupying the ice tray in your freezer? So, maybe you’re not the domestic type, but you sure have a leg up when it comes to keeping your makeup fresh.
Beauty products that contain organic and natural ingredients may lack preservatives found in other cosmetics to keep them fresh. Keeping these products at a lower temperature can lengthen the life of vital vitamins and nutrients and keep your favorite makeup looking its best.

Beauty Products
Facial Mists

Facial mists are one example of a product whose survival rate can be increased by storage at a cool temperature. Michelle Ornstein, licensed aesthetician says, “Facial mists can help provide more soothing and calming benefits, especially if you’re spraying it on dry, inflamed skin. Plus, it feels more refreshing spraying cold mists instead of hot mists.”

Serums and Eye Cream
According to Tessa McCullough, makeup artist at G2O spa and salon, “Keeping my eye serum and line refiner for under eye super cold (freezer of fridge) make it that much more powerful at reducing puffiness and boosting circulation under the eye are to reflect a well-rested appearance. The cooling effect feels pretty amazing too.”

Nail Polish
When it comes to nail polish, refrigeration is all about protecting it from outside elements. Ami Shvartzman, director of Education for Osmosis, says its because the glass bottles that contain the nail polish make it a target for the effects of the sun. “Leaving nail polish in an area where it is subject to light and/or heat can change the texture and even the color of the product in the bottle.”

Lipstick
Lipstick

Melty lipstick is no good for your lips or the inside of your purse, and Cristina Samuels, co – founder of Mode says it can never be cold enough for your lip paint. She says that, “freezing your lipstick locks in freshness and helps prevent the beneficial and delicate natural oils and extracts from going rancid.” She adds, “Remember, heat is lipstick’s enemy,” and has advocated her clients to store extra lipsticks in the freezer and just popping one out “the night before or a couple of hours before you plan on using it to come to room temperature and your lipstick is ready!” Defrosted lipstick!

Mascara
If you’re noticing a strange odor emanating from your favorite mascara, that may because mascara has a shelf life, and, according to Shvartman, “liquid cosmetics have a shorter shelf life. Placing your mascara in a colder environment can enhance its life and keep it safe for your eyes longer.”

Serums, Masks, Toners, and Moisturizers
Because “cold temperatures shrink capillaries and stimulate drainage to reduce puffiness, toners serums, moisturizers, and gel-based masks do well in the fridge,” according to celebrity aesthetician Renee Rouleau. “Not only does this help preserve product, but the cooled down temperatures help reduce redness by constriction capillaries.”

If your fridge looks more like Sephora than Martha Stewart, tell us about it. What product do you find does its best at cooler temps? Let us know!

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!

Transform Dull Pasty Skin

If you’re looking a little more zombie-like than you would prefer, here are some ways you can transform your dull and pasty skin into something a bit more life affirming.

Smiling woman 1. Exfoliate
When you exfoliate, your skin reflects more light. If you’re younger than 20, your skin cells rejuvenate ever 28 days, but by the time you hit for 20’s, turnover slows to between 30 and 40 days. According to Jeannette Graf, assistant clinical professor of dermatology at the Mount Sinai School of Medicine, “Dead skin cells pile up, diffusing the light and making skin dull. ” Exfoliate at night rather than in the morning for best results and to remove all the dirt and grime buildup from the day.

2. Use a Highlighter
Makeup artist Mally Roncal says a champagne highlighter, “looks good on anyone.” For normal to dry skin, Roncal advises using your fingers for application. “Tap up and down your cheekbones and dab whatever’s leftover on your brow bones, the center of your chin, and the tip of your nose.” If your complexion is on the oily side, you may want to dust some powder formula over those areas with a fluffy brush.

3. Allover Body Glow
To get an all over body radiance, try botanical oils instead of lotion. The lipids found in botanical oils are the same ones that are in your skin’s natural moisture barrier. Cosmetic chemist Ni’Kita Wilson recommends coconut oil. “It’s rich in fatty acids, so it gets absorbed really quickly and leaves behind a glow instead of a shine-it looks more like your skin is lit up than lotioned up.”
Roncal weighs in on the importance of an full body shine, saying, “if your face is radiant and your body is ashy, it can look jarring. Your glow will be much more believable if you highlight your body too. However, when it comes to your body, a tinted highlighter is preferable to an untinted, which is easier to blend, while still providing a healthy glow.

Woman exfoliating skin
4. Optimal Skin Care Tips
In addition to exfoliation, there are certain ingredients you should look for to give your skin that extra brilliance.

Ceramides
Although your skin has natural enzymes to slough off dead skin cells, they don’t work as well when your skin is dry. Moisturizers with ceramides can reinforce the natural barrier of your skin and help it to rejuvenate.

Retinoids
Frederic Brandt, dermatologist says, “Your skin reflects light even better when its firm.” He suggests an over the counter or prescription strength retinoid to boost production of collagen.

Vitamin C
Use this antioxidant to brighten skin and help fade dulling sun spots.

Best Exfoliators for Your Skin

For Fair, Dry, and Sensitive Skin
If your skin comes under one of these categories, you should probably go easy on the exfoliation. Your skin type is the type most likely to become irritated and prone to dryness and age spots. Dr. Brandt recommends a lactic peel once a week. Lactic acid is made of fairly large molecules, which doesn’t penetrate as deeply as harsher acids.

For Oily and Combination Skin
If you’ve got combination or oily skin, you require deeper exfoliation than other skin types. Brandt says a cleanser with salicylic acid used daily and a scrub with microbeads used once a weel are the ways to go. “The scrub sweeps aways dead cells so the salicylic acid can clean clogged pores,” he says.

For Normal Skin
Brandt says you should use a glycolic acid peel one a week if you’ve got normal skin. Says he, “it’s one of the most effective exfoliators because it penetrates deeply.”

What do you do when your glow is low? We want to know!