LOSING WEIGHT

What is healthy weight loss?

It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health.

Even modest weight loss can mean big benefits

Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.1

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

For example, the National Weight Control Registryexternal icon noted that study participants who maintained a significant weight loss reported improvements in physical health as well as energy levels, physical mobility, general mood, and self-confidence.

Source : www.cdc.gov

Reposted From : https://www.cdc.gov/healthyweight/losing_weight/index.html

EXERCISE

Physical activity guidelines for adults aged 19 to 64

Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.

Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.

Adults should aim to:

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

• spread exercise evenly over 4 to 5 days a week, or every day

• reduce time spent sitting or lying down and break up long periods of not moving with some activity

You can also achieve your weekly activity target with:

• several short sessions of very vigorous intensity activity

• a mix of moderate, vigorous and very vigorous intensity activity

These guidelines are also suitable for:

• disabled adults

• pregnant women and new mothers

When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.

After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities include:

• brisk walking

• water aerobics

• riding a bike

• dancing

• doubles tennis

• pushing a lawn mower

• hiking

• rollerblading

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include:

• running

• swimming

• riding a bike fast or on hills

• walking up the stairs

• sports, like football, rugby, netball and hockey

• skipping

• aerobics

• gymnastics

• martial arts

What counts as very vigorous activity?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities include:

• lifting heavy weights

• circuit training

• sprinting up hills

• interval running

• running up stairs

• spinning classes

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you're at home or in a gym.

Examples of muscle-strengthening activities include:

• carrying heavy shopping bags

• yoga

• pilates

• tai chi

• lifting weights

• working with resistance bands

• doing exercises that use your own body weight, such as push-ups and sit-ups

• heavy gardening, such as digging and shovelling

• wheeling a wheelchair

• lifting and carrying children

Try exercise routines like:

• strength workout videos in our Fitness Studio exercise videos

• the Strength and Flex exercise plan, a 5-week plan for beginners, to improve your strength and flexibility

You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/live-well/exercise/

STOP SMOKING TREATMENTS

If you want to stop smoking, several different treatments are available from shops, pharmacies and on prescription to help you beat your addiction and reduce withdrawal symptoms.

The best treatment for you will depend on your personal preference, your age, whether you're pregnant or breastfeeding and any medical conditions you have. Speak to your GP or an NHS stop smoking adviser for advice.

Research has shown that all these methods can be effective. Importantly, evidence shows that they are most effective if used alongside support from an NHS stop smoking service.

Nicotine replacement therapy (NRT)

The main reason that people smoke is because they are addicted to nicotine.

NRT is a medication that provides you with a low level of nicotine, without the tar, carbon monoxide and other poisonous chemicals present in tobacco smoke.

It can help reduce unpleasant withdrawal effects, such as bad moods and cravings, which may occur when you stop smoking.

Where to get it and how to use it

NRT can be bought from pharmacies and some shops. It's also available on prescription from a doctor or NHS stop smoking service.

It's available as:

• skin patches

• chewing gum

• inhalators (which look like plastic cigarettes)

• tablets, oral strips and lozenges

• nasal and mouth spray

Patches release nicotine slowly. Some are worn all the time and some should be taken off at night. Inhalators, gum and sprays act more quickly and may be better for helping with cravings.

There's no evidence that any single type of NRT is more effective than another. But there is good evidence to show that using a combination of NRT is more effective than using a single product.

Often the best way to use NRT is to combine a patch with a faster acting form such as gum, inhalator or nasal spray.

Treatment with NRT usually lasts 8-12 weeks, before you gradually reduce the dose and eventually stop.

Who can use it

Most people are able to use NRT, including:

• adults and children over 12 years of age – although children under 18 should not use the lozenges without getting medical advice first

• pregnant women – your doctor may suggest NRT if they think it would help you quit 

• breastfeeding women – your doctor can advise you how to do this safely

Always read the packet or leaflet before using NRT to check whether it's suitable for you.

Sometimes it may be advisable to get medical advice first, for example if you have kidney or liver problems, or you've recently had a heart attack or stroke.

Possible side effects

Side effects of NRT can include:

• skin irritation when using patches

• irritation of nose, throat or eyes when using a nasal spray

• difficulty sleeping (insomnia), sometimes with vivid dreams

• an upset stomach

• dizziness

• headaches

Any side effects are usually mild. But if they're particularly troublesome, contact your GP as the dose or type of NRT may need to be changed.

Varenicline (Champix)

Varenicline (brand name Champix) is a medicine that works in 2 ways. It reduces cravings for nicotine like NRT, but it also blocks the rewarding and reinforcing effects of smoking.

Evidence suggests it's the most effective medicine for helping people stop smoking.

Where to get it and how to use it

Varenicline is only available on prescription, so you'll usually need to see your GP or contact an NHS stop smoking service to get it.

It's taken as 1 to 2 tablets a day. You should start taking it a week or 2 before you try to quit.

A course of treatment usually lasts around 12 weeks, but it can be continued for longer if necessary.

Who can use it

Varenicline is safe for most people to take, although there are some situations when it's not recommended.

For example, it's not suitable for:

• children under 18 years of age

• women who are pregnant or breastfeeding

• people with severe kidney problems

Possible side effects

Side effects of varenicline can include:

• feeling and being sick

• difficulty sleeping (insomnia), sometimes with vivid dreams

• dry mouth

• constipation or diarrhoea

• headaches

• drowsiness

• dizziness

Speak to your GP if you experience any troublesome side effects.

Bupropion (Zyban)

Bupropion (brand name Zyban) is a medicine originally used to treat depression, but it has since been found to help people quit smoking.

It's not clear exactly how it works, but it's thought to have an effect on the parts of the brain involved in addictive behaviour.

Where to get it and how to use it

Bupropion is only available on prescription, so you'll usually need to see your GP or contact an NHS stop smoking service to get it.

It's taken as 1 to 2 tablets a day. You should start taking it a week or 2 before you try to quit.

A course of treatment usually lasts around 7 to 9 weeks.

Who can use it

Bupropion is safe for most people to take, although there are some situations when it's not recommended.

For example, it's not suitable for:

• children under 18 years of age

• women who are pregnant or breastfeeding

• people with epilepsy, bipolar disorder or eating disorders

Possible side effects 

Side effects of bupropion can include:

• dry mouth

• difficulty sleeping (insomnia)

• headaches

• feeling and being sick

• constipation

• difficulty concentrating

• dizziness

Speak to your GP if you experience any troublesome side effects.

E-cigarettes

An e-cigarette is an electronic device that delivers nicotine in a vapour. This allows you to inhale nicotine without most of the harmful effects of smoking, as the vapour contains no tar or carbon monoxide.

Research has found that e-cigarettes can help you give up smoking, so you may want to try them rather than the medications listed above. As with other approaches, they're most effective if used with support from an NHS stop smoking service.

There are no e-cigarettes currently available on prescription.

For now, if you want to use an e-cigarette to help you quit, you'll have to buy one. Costs of e-cigarettes can vary, but generally they're much cheaper than cigarettes.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/conditions/stop-smoking-treatments/

QUIT SMOKING

Smoking is bad for your health, but exactly how will stopping make life better? Here are 10 ways your health will improve when you stop smoking.

Stopping smoking lets you breathe more easily

People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within 9 months.

In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age.

In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when you go for a walk or climb the stairs.

Stopping smoking gives you more energy

Within 2 to 12 weeks of stopping smoking, your blood circulation improves. This makes all physical activity, including walking and running, much easier.

You'll also give a boost to your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body can also reduce tiredness and the likelihood of headaches.

Ditch the cigarettes and feel less stressed

The withdrawal from nicotine between cigarettes can heighten feelings of stress.

As the stress of withdrawal feels the same as other stresses, it's easy to confuse normal stress with nicotine withdrawal, so it can seem like smoking is reducing other stresses. 

But this is not the case. In fact, scientific studies show people's stress levels are lower after they stop smoking.

If you find that you're prone to stress, replacing smoking with a healthier, better way of dealing with stress can give you some real benefits.

Quitting leads to better sex

Stopping smoking improves the body's blood flow, so improves sensitivity.

Men who stop smoking may get better erections. Women may find their orgasms improve and they become aroused more easily.

It's also been found that non-smokers are 3 times more appealing to prospective partners than smokers.

Stopping smoking improves fertility

Non-smokers find it easier to get pregnant. Quitting smoking improves the lining of the womb and can make men's sperm more potent.

Becoming a non-smoker increases the possibility of conceiving through IVF and reduces the likelihood of having a miscarriage.

Most importantly, it improves the chances of giving birth to a healthy baby.

Stopping smoking improves smell and taste

When you stop smoking, your senses of smell and taste get a boost.

You may notice that food tastes and smells different as your mouth and nose recover from being dulled by the hundreds of toxic chemicals found in cigarettes.

Stop smoking for younger-looking skin

Stopping smoking has been found to slow facial ageing and delay the appearance of wrinkles.

The skin of a non-smoker gets more nutrients, including oxygen, and stopping smoking can reverse the sallow, lined complexion smokers often have.

Ex-smokers have whiter teeth and sweeter breath

Giving up tobacco stops teeth becoming stained, and you'll have fresher breath.

Ex-smokers are also less likely than smokers to get gum disease and prematurely lose their teeth.

Quit smoking to live longer

Half of all long-term smokers die early from smoking-related diseases, including heart disease, lung cancer and chronic bronchitis.

Men who quit smoking by the age of 30 add 10 years to their life. People who kick the habit at 60 add 3 years to their life.

In other words, it's never too late to benefit from stopping. Being smoke-free not only adds years to your life, but also greatly improves your chances of a disease-free, mobile, happier old age.

A smoke-free home protects your loved ones

By stopping smoking, you'll be protecting the health of your non-smoking friends and family, too.

Breathing in secondhand smoke increases the risk of lung cancer, heart disease and stroke. 

In children, it doubles the risk of getting chest illnesses, including pneumonia, ear infections, wheezing and asthma.

They also have 3 times the risk of getting lung cancer in later life compared with children who live with non-smokers.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/live-well/quit-smoking/

SLEEP AND TIREDNESS

Why am I tired all the time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for "tired all the time".

We all feel tired from time to time. The reasons are usually obvious and include:

• too many late nights

• long hours spent at work

• a baby keeping you up at night

But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life.

Unexplained tiredness is one of the most common reasons for people to see their GP.

Why you might be tired all the time

Before you see a GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

• parts of your life, such as work and family, that might be particularly tiring

• any events that may have triggered your tiredness, such as bereavement or a relationship break-up

• how your lifestyle may be making you tired

A GP will look at the following causes of tiredness:

• psychological causes

• physical causes

• lifestyle causes

Psychological causes of tiredness

Psychological causes of tiredness are much more common than physical causes.

Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress

The strains of daily life can worry most of us at some point. It's also worth remembering that even positive events, such as moving house or getting married, can cause stress.

Read more about how to deal with stress.

Emotional shock

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression

If you feel sad, low and lacking in energy, and you also wake up tired, you may have depression.

Check how to tell if you have depression. See your GP if you think you are depressed.

Anxiety

If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD) in adults.

As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.

If you think your tiredness may be a result of low mood or anxiety, try this short audio guide to dealing with your sleep problems.

Physical causes of tiredness

There are several health conditions that can make you feel tired or exhausted.

These include:

• iron deficiency anaemia

• underactive thyroid (hypothyroidism)

• sleep apnoea

Tiredness can also be the result of:

• pregnancy – particularly in the first 12 weeks

• being overweight or obese – your body has to work harder to do everyday activities

• being underweight – poor muscle strength can make you tire more easily

• cancer treatments, such as radiotherapy and chemotherapy

• carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly

• side effects of medicines and some herbal remedies

If you have been feeling constantly tired for more than 4 weeks, it's a good idea to see your GP so they can confirm or rule out a medical condition that could be causing your tiredness.

Lifestyle causes of tiredness

In today's 24/7 "always on" world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Exercise 

Too much or too little exercise can affect how tired you feel.

Caffeine

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps

If you're tired, you may nap during the day, which can make it more difficult to get a good night's sleep.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/live-well/sleep-and-tiredness/

5 STEPS TO MENTAL WELLBEING

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

• help you to build a sense of belonging and self-worth

• give you an opportunity to share positive experiences

• provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

Do

• if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together

• arrange a day out with friends you have not seen for a while

• try switching off the TV to talk or play a game with your children, friends or family

• have lunch with a colleague

• visit a friend or family member who needs support or company

• volunteer at a local school, hospital or community group.

• make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart

• search and download online community apps on the NHS apps library

Don’t

• do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only ever texting, messaging or emailing people

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

• raising your self-esteem

• helping you to set goals or challenges and achieve them

• causing chemical changes in your brain which can help to positively change your mood

Do

• find free activities to help you get fit

• if you have a disability or long-term health condition, find out about getting active with a disability

• start running with our couch to 5k podcasts

• find out how to start swimming, cycling or dancing

• find out about getting started with exercise

Don’t

• do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

• boosting self-confidence and raising self-esteem

• helping you to build a sense of purpose

• helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

Do

• try learning to cook something new. Find out about healthy eating and cooking tips

• try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills

• work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online

• consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing

• try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint

Don’t

• do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

• creating positive feelings and a sense of reward

• giving you a feeling of purpose and self-worth

• helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

• saying thank you to someone for something they have done for you

• asking friends, family or colleagues how they are and really listening to their answer

• spending time with friends or relatives who need support or company

• offering to help someone you know with DIY or a work project

• volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

12 TIPS TO HELP YOU LOSE WEIGHT

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Source : www.nhs.uk

Reposted From : https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/

8 NATURAL REMEDIES FOR SCAR REMOVAL

As you move through life, it is incredibly important to feel comfortable and confident in your own skin, but you can’t always plan for what life throws your way. Your body tells the stories of your past, and sometimes how you feel about yourself is directly related to how you view your injuries or experiences — especially if they have resulted in scarring.

Since scars can be quite noticeable, they can make you feel self-conscious about your appearance. If you would like to minimize the appearance of your scars, Dr. Nathan Brought and the team at Southern Plastic and Reconstructive Surgical Institute want to assist you.

COMMON TYPES OF SCARRING

Scar tissue is a natural part of the healing process when you’re injured or undergo some types of surgeries. However, it is more fibrous than your normal skin, which can make it very visible. Understanding the scars you have and how they form helps with applying the correct remedy for healing. The following list identifies some of the most common types of scarring that occur after even some of the simplest injuries:

• Keloid Scarring

These scars form from intrusive healing processes and can extend beyond the injury site. Depending on the size of the scar and its location, this type can prohibit movement and appear after extensive irritation to the skin.

• Contracture Scars

This type of scarring often forms after a severe burn or trauma, and can cause the skin to tighten. Similar to other forms of scarring, contracture scars can prohibit movement depending on their location.

• Hypertrophic Scars

These scars are similar to keloid scars. They stay within the site of the injury and can rise above the skin, causing discomfort.

• Acne Scars

This common type of scarring can occur from severe acne that presents itself at any age. Even with effective acne treatment, acne scars can last a lifetime in the forms of pits or deep pores on the skin.

• Atrophic Scars

These are pit-like appearances in the skin. Atrophic scars come about when fat or layers of tissue are lost.

• Stretch Marks

Stretch marks occur when the skin stretches too quickly. This is a common form of scarring for women going through pregnancy.

While scars can be difficult to identify and predict, natural remedies do exist to help in scar removal.

HOW TO REMOVE SCARS AT HOME

It is possible to assist in your body’s healing of scars or unwanted marks. Attending to scars does not have to be extraneous or expensive if you don’t wish it to be. If you are trying to heal scars naturally without surgery, take a look at these inexpensive remedies you can perform from the comfort of your own home:

1. Aloe Vera

You can either pull back the dark green skin layer of an aloe leaf or purchase a topical gel. Gently apply the clear gel to scars twice a day in a soft, circular motion. Rinse off the gel after about 30 minutes with cool water. Repeat this practice once in the morning and once in the evening for scar improvement.

2. Vitamin E

Pour a vitamin E capsule over a scar and massage for several minutes. Wash off the oil and repeat this process multiple times a day.

3. Apple Cider Vinegar

Make a solution by combining a few tablespoons of distilled water with one tablespoon of apple cider vinegar. Dip a cotton ball into the solution and place it on top of your scar. Cover the cotton ball with a Band-Aid or piece of medical tape to keep it from moving. Wash off the solution after a few minutes, and be sure to moisturize to replenish the skin.

4. Lavender Essential Oil

Place three drops of lavender essential oil into about three tablespoons of extra-virgin olive oil. Massage this mixture on the scar for five minutes. Leave the oil in place for thirty minutes and rinse.

5. Honey

Spread honey on the scar and cover with a Band-Aid overnight. Wash off of the scar in the morning and repeat nightly.

6. Coconut Oil

Heat the coconut oil slightly so it melts. Massage the scar with oil for 10 minutes and rinse.

7. Lemon/Lime Juice

Place lemon or lime juice on the scar with a cloth. Let this sit for a few minutes on the skin before washing it off. The acidic qualities of the juice help remove dead skin cells along the scar and can lessen the redness or appearance of scars.

8. Drinking Water

While this is not a topical cream, drinking plenty of water promotes hydrated and healthy skin. Be sure you are drinking plenty of water each day to assist these home remedies in the healing of your scars.

Source : www.sprsi.com

Reposted From : https://www.sprsi.com/blog/8-natural-remedies-scar-removal/

5 Ways to Grow Thicker Eyebrows

Cosmetic companies market pencils, gels, and other products that can help make your eyebrows look thicker. But is there a way to grow thicker eyebrows without relying on makeup?

Whether you have hair loss or just naturally thin brows, if you want thicker eyebrows, there are numerous home remedies you can try. See what the research has to say.

1. Coconut oil

Coconut oil has been increasing in popularity as both a cooking oil and a dietary supplement. It’s also touted as beneficial to the hair and skin when used topically.

While the oil has been studied extensively for general health concerns, such as weight loss and dementia, there is no widespread scientific data backing up the use of coconut oil to increase hair thickness.

Still, the buzz about coconut oil for hair health continues in the natural health market. To use coconut oil on your eyebrows, simply warm up a small amount of oil in your hands and massage it into the eyebrow area. You can leave the oil on overnight and wash it off in the morning.

2. Tea tree oil

Like coconut oil, tea tree oil can purportedly stimulate eyebrow growth and thickness by creating a moisturizing barrier for cellular and follicular health.

Historically used for cuts and other injuries, tea tree oil is used as a skin treatment. It’s available in numerous over-the-counter products, but you can also find tea tree oil extracts to apply directly to your eyebrows.

To use it, apply daily to your brows and leave on overnight. The oil may cause an allergic reaction called dermatitis in some people. Before using tea tree oil for your eyebrows, test the product on a small area of your skin, such as your arm.

While tea tree oil may be lauded as an alternative treatment for growing thicker eyebrows, there aren’t any scientific studies that back up these claims.

As the National Center for Complementary and Integrative Health (NCCIH)Trusted Source reports, few studies have been conducted in humans. Of these, the only promising outcomes for tea tree oil include treatments for acne and fungal infections.

3. Lavender oil

Lavender oil is perhaps best known for its calming effects. When applied topically, it’s also thought to combat hair loss.

Massage lavender extracts into the brow area daily for a relaxing ritual. You should never take lavender orally, as it can be poisonous. If you have allergies, you should also test the oil on another part of your skin. The product can cause rashes in some people.

In terms of scientific studies, lavender seems to show promise only in treating stress. While not generally considered harmful as a hair loss treatment, no quality studies back up the effectiveness of this usage.

4. Saw palmetto

Saw palmetto is a supplement that’s sometimes used to treat hair loss. Some people eat the berries, while others use extracts, capsules, or tea. These forms are taken daily as oral supplements. Saw palmetto usually isn’t applied topically.

While saw palmetto has been studied extensively for prostate problems and urinary tract infections, the NCCIHTrusted Source notes that few studies exist for other uses. This means that research about the safety and effectiveness for eyebrow hair growth is limited.

5. Smart grooming

In some cases, achieving thicker eyebrows may simply be dependent on proper grooming techniques. Be sure you follow these tips:

• Avoid overplucking your brows.

• Always remove unwanted hairs in dull lighting only. Working in bright lighting tends to lead to overplucking.

• Avoid pressing too hard on the area with brow pencils.

• Brush your eyebrows with an eyebrow brush or spoolie daily.

After several weeks, good grooming habits will likely pay off. If you still aren’t seeing results, talk to your dermatologist about more intense interventions.

Surgical grafting may be used in cases of significant hair loss or follicle damage. This method is recommended for cases of trauma or widespread hair loss.

Source : www.healthline.com

Reposted From : https://www.healthline.com/health/beauty-skin-care/how-to-grow-thicker-eyebrows#grooming-tips

Can You Actually Increase Your Height?

You’re not alone if you’ve looked in the mirror and wished you were a little bit taller (and wished you were a baller). But your height is an aspect of your body you don’t have much control over.

Despite any remedies or miracle tips you might have seen online, you can’t actually increase your height once you’re done growing.

Before your height hits its limit, there are a few factors that might help you maximize growth. But after puberty, you can only influence how tall you look, not how tall you are (no promises on the baller part).

Why do you stop growing in your teens?

Scientists believe about 80 percent of your height is determined by your genes (thanks, Mom and Dad!), but they don’t fully understand the exact connection between genetics and height.

Height is determined by more than 700 gene variants (rather than just one gene), which makes it really tough to predict how tall someone will be. A 2017 study that looked at DNA samples of more than 700,000 people found that there are also less common genes that account for more than 1 centimeter of a person’s height.

Your genetics can also contribute to health conditions that affect your height, like Gigantism or Marfan syndrome.

Most people stop growing by age 18, but the exact time may vary depending on when you start puberty and whether you’re male or female.

Girls typically reach their full height by about age 14, or a few years after menstruation starts. Boys usually stop growing around age 16 but may grow a few inches after that.

Throughout puberty, your bones get longer thanks to the growth plates at the ends of your bones. As you near the end of puberty, your long bones undergo their final formation, and the cartilage in the growth plates turns to bone, or ossifies. Once that happens, your height is a done deal.

How to help your height before it’s too late

Nutrition

A balanced diet is essential when it comes to growth. Nutrients like calcium and vitamin D are very important, as research shows that both can significantly benefit bone health.

Eating fruits and veggies to hit your vitamin and mineral quota is important for everyone — but especially for those who are still growing.

Research also shows that protein is essential for bone health and can benefit the bone density of the spine. A 2016 study of 45 sets of twins found that nutrition is especially important in infancy, and a lack of protein may be the biggest environmental factor that can influence height.

Does the caffeine in coffee affect your bones?

Some people believe that drinking coffee, especially as a teen, can affect bone health, but there’s not much evidence to back this up.

A 1998 study looked at 81 white American women ages 12 to 18 and found no difference in bone mineral gain between those who had the highest daily caffeine intake and those who had the lowest.

Although this study was small, it suggests that caffeine intake doesn’t affect bone gain in the teen years.

Sleep

Research has shown that many of the functions affecting growth happen during sleep, which may mean proper sleep is necessary for proper growth.

A 2013 study found that children with obstructive sleep apnea (OSA) had lower growth hormone levels, height, and weight compared to children who didn’t have OSA. Since OSA can cause restless or interrupted sleep, these findings suggest poor sleep quality has a negative effect on growth.

Stay active

Exercise won’t make your bones grow longer, but research suggests physical activity can increase the mineral density of bones, especially during adolescence.

A diet rich in calcium combined with a healthy amount of physical activity can maximize bone mass and reduce the risk of osteoporosis.

Staying active is also important because it strengthens muscles and bones and likely promotes the release of the human growth hormone (HGH). Unsurprisingly, HGH plays a big role in physical development. It kick-starts growth in childhood and promotes cell repair (ya know, the process that keeps us youthful and healthy).

Do weightlifting and gymnastics make you short?

Plenty of myths suggest that shorter heights are linked to activities like weightlifting, gymnastics, ballet, distance running, and wrestling. There’s not enough research to support the claim that lifting makes people shorter.

With the other sports, it’s a little more complicated. Research suggests it’s not the sports themselves but the intensity of training involved. An athlete’s height may also be affected if they’re not getting proper nutrition.

No smoking (in or outside the womb)

It’s pretty widely known that smoking isn’t good for general health, but it might affect height too.

According to the CDC, smoking tobacco during pregnancy can hurt the development of the fetus. Research has shown that low bone mass and reduced bone density in childhood or adolescence may be linked to maternal smoking during pregnancy.

Marijuana use may have an impact on height too. While more research is needed, a 2015 study found that heavy marijuana use can cause boys to hit puberty earlier and may also stunt their growth.

What can you do about your height right now?

Once puberty ends, it’s pretty much game over for your height. It’s impossible to get any taller from here on out, even if you do all the CrossFit or yoga in the world.

However, your height can change very slightly throughout the day (don’t get too excited — we’re talking no more than half an inch). This is due to light compression of the discs in your spine caused by daily activities that impact the cartilage and fluid in your spine. Plus, if you sit at a desk all day, it might not do your posture any favors.

The good news? There are a few things you can do to make yourself appear taller.

Pay attention to your posture

Your posture makes a huge difference in how tall you appear. If you’re always slumped over, you can look a few inches shorter than you are. Sitting up or standing tall instantly adds a few inches to your frame (it’s all an illusion, folks). So hold that head high!

Just can’t make yourself un-slouch? If you’re really invested in improving your posture, you can try out a posture correcting device.

Practice yoga

You may have heard the popular myth that yoga can make you taller. In reality, a regular yoga practice helps build muscular strength, which can support better posture.

Yoga can also teach you how to focus on your breathing, which can help with posture. In other words, yoga may make you appear taller, but it’s not actually making you grow.

Build and strengthen your muscles

A quick online search for exercises to make you taller may yield some seemingly promising results, but the truth is there are no exercises that will make you grow once you’ve reached your max height.

Gaining muscle mass and strengthening your muscles can support better posture. Building muscle might also make you feel more confident, which can affect the way you carry yourself.

Use fashion to your advantage

Real talk: We know it sounds painfully obvious, but heels and platform shoes will give you a boost. Changing up your clothing can also give you the illusion of longer legs and a longer torso.

Other fashion tricks to try:

• high-waisted pants and skirts

• fitted, tailored clothing

• wearing just one color

• shorter shorts or skirts

• ankle boots instead of tall boots

Accept what your mama gave ya

This might not be what you were hoping to hear, but at a certain point, you just have to accept your height and rock what you’ve got.

Your height really doesn’t limit your life’s achievements. Some of history’s biggest game-changers were smaller in stature (heck, Napoleon Bonaparte led the French military at 5 foot 2 inches).

The bottom line

Genetics play the biggest role in your height, meaning there isn’t much you can do to change how tall you’ll be (except thank your parents). Environmental factors like nutrition and exercise also play a role in your growth and development.

Your height is pretty much set once you reach age 18. During puberty, you can maximize healthy growth by eating a balanced diet, staying active, and getting enough sleep each night.

If you’re way past your last growth spurt, you can make yourself look taller by practicing better posture and strengthening your muscles.

Source : greatist.com

Reposted From : https://greatist.com/health/how-to-increase-height#what-you-can-do-before-age-18

8 SKIN WHITENING HOME REMEDIES THAT WILL HELP YOU FLAUNT CLEAR, GLOWING SKIN

Not everyone is blessed with fair and flawless skin. While our skin naturally produces a pigment called melanin that gives it its color, it is the external factors such as heat, pollution and bacteria that add to the melanin production, causing your skin to develop a tan.

Changing the amount of melanin naturally present in the skin is difficult. But there are fool-proof ways to get rid of tan and pigmentation caused due to overexposure of sun and other factors such as stress as well as over-use of makeup products. We are talking about skin whitening home remedies that is sure to help you revive the glow! If you’re looking to whiten, lighten or brighten your complexion, then look no further than your kitchen shelves. Because that’s where you’ll find most of the ingredients that help improve the texture of your skin. Below are a few skin whitening home remedies to inculcate in your regular skin care regimen... 

Lemon juice + Honey + Milk

Step 1: Mix together one tablespoon milk, one teaspoon honey and one tablespoon lemon juice

Step 2: Apply the mixture on your cleansed face

Step 3: Let the mixture sit on your face for about 20 minutes before rinsing with warm water

Benefits:

Its natural bleaching properties is what make lemon juice one of the best skin whitening home remedies. A lemon juice-infused face pack is sure to make your skin a few shades lighter. From skin brightening and reducing the appearance of dark spots to treating freckles and oily skin, lemon juice is gold for your skin. Honey on the other is an elixir for skin problems. Its anti-bacterial properties help fade scars and pigmentation thereby leaving your skin with a healthy glow.

Potato juice

Step 1: Peel one potato and cut it into very small pieces

Step 2: Rub the potato pieces on the areas that your want to lighten so that the juice spreads onto the skin

Step 3: Leave it on for about 20 minutes before rinsing with lukewarm water

An alternative to the above procedure is that you can grate a potato, squeeze out the juice and apply it on the affected area with the help of a cotton pad.

Benefits:

Potato juice has the power to lighten your skin without causing any damage. Potatoes being rich in Vitamin C and infused with antioxidants act as a mild bleaching agent and at the same time remove dead cells from the skin. You can also store the juice in your refrigerator for upto 4 days and leave the mask on overnight for effective results.

Papaya + Honey

Step 1: Take half cup fresh papaya pieces and mash until you get a smooth paste

Step 2: Add one teaspoon honey to the paste and mix well

Step 3: Apply the pack on your face and leave it on for about 20 minutes

Step 4: Wash your face with warm water and follow it up with a cold-water rinse

Step 5: Pat your skin dry

Benefits:

If you love papaya, then you’re definitely going to love pampering your skin with this skin whitening home remedy. Papaya contains enzymes such as alpha hydroxy acids and papain which help you get rid of impurities, remove dead skin cells, fade acne scars and blemishes thereby revealing glowing skin. Papain being a skin-whitening enzyme is present in its highest concentration in the peel of a papaya. Add to it honey and you’ve found the perfect skin whitening home remedy to reveal fairer skin.

Yoghurt

Step 1: Mix two teaspoons plain yoghurt with one teaspoon honey

Step 2: Mix the ingredients well to form a smooth paste

Step 3: Apply the mixture on your face and let it sit for about 15 minutes

Step 4: Rinse your face with cool water

Benefits:

Apart from making delicious desserts and smoothies, yoghurt is one of the best skin-whitening ingredients. Rich in lactic acid, yoghurt helps lighten your skin tone, improve signs of ageing as well as lighten dark spots on your face. Apart from this, yoghurt also contains Vitamin B complex which in turn makes your skin brighter and more radiant. Pampering your skin with the goodness of yoghurt every day is one of the most effective skin whitening home remedies. 

Rice flour + Milk

Step 1: Grind half cup raw rice and make sure you get a fine powder

Step 2: Add 3-4 tablespoons milk to the powder to form a paste

Step 3: Apply the paste all over your face and leave it on for atleast half an hour

Step 4: Wash your face with warm water

Benefits:

Did you know? Rice flour is one of the best skin whitening home remedies used by Asian women since long for lighter, softer and healthier looking skin. A rice flour-infused face pack is sure to make your skin lustrous and taut. While rice on one hand has the power to protect skin from sun damage and early signs of ageing, milk on the other nourishes and soothes the skin. These two power-packed ingredients when mixed together can leave you with brighter skin and a youthful glow.

Cumin (jeera) seeds

Step 1: Boil one teaspoon cumin seeds in two cups of water

Step 2: Wash your face with this concoction

Benefits:

Cumin not just helps add flavor to any Indian dish. It is also one of the most beneficial spice for your skin. Vitamin E present in cumin prevents premature ageing symptoms and acts as an antioxidant to combat free radicals that cause the skin to age rapidly. And that’s not all! Cumin seeds help treat acne, pimples, skin disorders such as eczema and psoriasis and removes toxins thereby helping you achieve clear, glowing and brighter skin. This skin whitening home remedy can be used every day for effective results.

Sandalwood (chandan) powder

Step 1: Mix one tablespoon sandalwood powder and almond powder each

Step 2: Add some milk to form a smooth paste

Step 3: Apply the mixture on clean skin and leave it on for about 20 minutes

Step 4: Rinse with lukewarm water. If any area of your skin feels dry after washing, then moisturise well

Benefits:

Using sandalwood as a skin lightening remedy is an age-old practice. Sandalwood’s healing and nourishing properties is what makes this a wonder ingredient. From reducing early signs of ageing and fighting blemishes to healing rashes and reducing tan, sandalwood is a miracle ingredient for your skin. Sandalwood contains natural skin lightening agents, thus, can be used in face packs to improve skin complexion.

Carrot + Avocado

Step 1: Boil one medium-sized carrot and once it is cooled, mash it along with the pulp of one avocado

Step 2: Add one tablespoon heavy cream, one egg and one tablespoon honey to the mixture

Step 3: Mix the ingredients well to form a thick, smooth paste

Step 4: Apply the pack on your face and neck evenly

Step 5: Let the mixture sit on your face for 15 minutes before rinsing off with cool water

Benefits:

Rich in beta-carotene, carrots are excellent for your skin. The antioxidants present in this vegetable helps improve the skin’s texture and complexion. Whereas the vitamins present in avocado helps remove dead cells, fight acne, unclog pores and transform the health of your skin. These two ingredients when mixed together can work wonders in brightening your skin. Pamper your skin with this nutritious skin whitening home remedy once a week for effective results.

Source : www.bebeautiful.in

Reposted From : https://www.bebeautiful.in/all-things-skin/skin-concern/diy-charcoal-mask-for-blackheads

10 home remedies to lighten your skin naturally right now!

There are a lot of skin whitening products available in the market, but over half of them are made from chemicals which are harmful to your skin if used for a long time.

How to lighten the skin is a hot issue among the women at every age these days.

lighter skin on the face, while others may experience the pigmentation problems related to sunburn. By and large, contacting with sunshine for a long time can make your skin dry, dull and dark. What’s more, using some specific chemical skin care products in a long time can lead to the same problems.

There are a lot of skin whitening products available in the market, but over half of them are made from chemicals which are harmful to your skin if used for a long time. Also, these chemicals may cause many side effects to your skin, such as dullness, uneven skin tone or acne breakout. But, don’t worry because there are many natural home remedies to lighten your skin that you can use right now!

Today article is going to give to top 10 home remedies to lighten your skin safely, naturally, effectively and simply.

1. Yogurt

Yogurt, a probiotic food, is a by-product of milk which contains many essential nutrients critical to your skin. Particularly, lactic acid in yogurt has moisturizing and bleaching features which make this probiotic a great skin care remedy when applied to your skin. It helps prevent the appearance of freckles and blemishes in your skin, give you a fresh, youthful and glowing skin.

There are many ways to apply yogurt to your skin. You can gently rub a plain of yogurt on your skin and leave it for some minutes before washing off it with lukewarm water. You should do this remedy once every day for couples of weeks to get a satisfying result.

Alternatively, you can apply the mixture of a half tablespoon of honey and one tablespoon of fresh yogurt onto your face and neck skin and let it dry naturally for 10 – 15 minutes before rinsing off with lukewarm water. Do it every day. You can also make a thick yogurt paste to use as a mask by adding some oatmeal and a little lemon juice. This mixture helps moisturize your skin and keep it supple.

2. Oranges

Oranges are very rich in vitamin C which is the essential nutrient for skin care. Moreover, this fruit contains bleaching properties which are extremely powerful in lightening the skin tone. Consuming fresh orange juice regularly can improve the texture of the skin and keep it supple. You can use oranges in 2 ways to lighten your skin.

The first way is to apply the mixture of two tablespoons of orange juice with one pinch of turmeric powder onto the face and neck before bedtime. This mixture can also be used for hands and legs. Leave it for 20 – 30 minutes before rinsing it off. Do it daily.

Alternatively, you can make a paste by mixing one tablespoon of the powder ground from dried orange peels with one tablespoon of plain yogurt and apply it to your skin. Wash off the paste after 15 – 20 minutes. This remedy helps lighten the marks and spots on your facial skin. You should do it once or twice per week. Don’t do more than that.

3. Gram Flour

Another home remedy to lighten your skin is gram flour. It is one of the greatest solutions to lighten your skin safely, effectively and naturally which will not cause harm to your skin health like chemical skincare products on the market. Gram flour is a nutrient-dense ingredient which not only helps lighten your skin but also keeps it extremely healthy. The remedy given below is very useful in removing excess oil in your skin while keeping it moisturized naturally.

To make the solution, you need to create a thick paste of some gram flour combined with a little rose water or fresh water and apply this paste onto your skin in the face, hand, and leg areas. Let it dry before rinsing off the paste with water.

4. Honey

Honey is a wonderful skin-care ingredient which has great bleaching and moisturizing properties. It helps to treat the problem of imbalanced skin tone related to dryness. Also, this ingredient is rich in antibacterial properties which help fade acne scars and age spots on your skin. There are many ways to use honey to lighten your skin, but the article will give you two most simple-but-effective remedies below.

The first way is to directly apply pure honey onto your face and leave it for some minutes before rising off it with lukewarm water. This remedy helps draw out dead skin cells and give you a fresher and brighter skin. You should do this remedy once a day.

Another way to use honey is to make a skin-lightening mask. You need to mix one teaspoon of honey with one teaspoon of lemon juice, a half teaspoon of almond oil and one teaspoon of milk powder. Gently apply the mixture to your skin. Leave it for 10 – 15 minutes before rinsing off it with cold water. Do it daily.

5. Lemons

Lemons contain an acidic property which helps bleach your skin. Lemons are also rich in vitamin C which stimulates the production of a new cell.

Moreover, this fruit has antioxidants which are very essential for skin complexion. You can squeeze lemons to take the fresh juice, dip a cotton ball into it and apply the fresh juice onto your face. Or you can directly rub a slice of lemon on the affected skin and let the fresh juice stick to your skin. Leave the lemon juice for at least one hour before rinsing it off with water and do it every day. This method helps prevent the scars development on your face and lighten your skin tone.

Alternatively, you can make a mixture of three teaspoons of lemon juice and one teaspoon of powdered turmeric to apply to your skin. Leave the solution for 30 minutes before washing off it with water, and do it every day. Or you can apply the mixture of one teaspoon of lemon juice, one teaspoon of milk powder and one teaspoon of honey for 15 – 20 minutes and then rinse it off. Do it every day.

Don’t use lemon juice for your skin when having open wounds, sensitive skin or any allergies.

6. Aloe Vera Gel

Aloe vera is active in relieving hyperpigmentation, one of the main factors leading to imbalance skin tone, and restoring the original color of your skin. It also had the cooling effect which helps restore damaged tissue and regenerate new cells, keeps your skin healthy.

Take some leaves of aloe vera and peel the outer layers off. Squeeze out to get the thick, jelly-like gel and apply it to your skin. Leave it for 30 minutes before washing off it with water. Do it twice a day for two weeks to improve your skin tone.

7. Papaya

This ingredient is regularly used in a lot of beauty treatments, including lightening your skin tone. Thanks to its natural bleaching properties and many other essential nutrients, papaya will give you a glowing and healthy skin. The simplest way is eating papaya fruit. Alternatively, cut to take the inner part of papaya skin to rub on your face and leave it till dry. Then, use cold water to rinse your face and pat it dry. Do this treatment every day.

8. Turmeric

Turmeric is regularly used to lighten the skin tone. It maintains the balanced skin tone by building up the type of melanin content. It also contains antioxidant and antiseptic properties which keep your skin healthy. There are two powerful remedies that you can follow.

First and foremost, you can make a thick paste of milk cream and powdered turmeric to apply to your skin. Let it dry and clean again with lukewarm water. Another way is making a mask by mixing a half teaspoon of powdered turmeric with one teaspoon of lemon juice and two teaspoons of gram flour and apply it on your skin. Leave the mask for 20 – 25 minutes till dry. Take off the mask and wash your face again with lukewarm water.

9. Cucumber

This vegetable binds collagen to keep your skin firm, supple, and light. It also contains cooling effect when applied on your skin. You can use this remedy for every type of skin, even sensitive skin.

The most common way is putting cucumber slices on your face and leaving them for some minutes, then taking them off and washing your face with warm water. You should follow it twice a day. Another way is making a spot-reducing mask by mixing honey and grated cucumber and applying it on the neck and face, leaving the mask for 15 – 20 minutes and then using cold water to wash it off.

Do it twice a day. You can also apply the mixture of one teaspoon of cucumber juice and one teaspoon of lemon juice, leave it for 15 – 20 minutes and then rinse off the mixture with water. Do it once a day.

10. Oatmeal

Oatmeal is the best ingredient to stimulate new skin cells’ growth, avoid old cells and improve the skin tone. It also exfoliates your skin, keeps it soft and supple. You can follow two remedies below to take care of your skin with oatmeal. First, make a mixture of oatmeal and tomato juice to apply onto the skin and leave the dough for 20 minutes before washing off it with cold water.

When washing, rub the skin gently to pull the dead skin cells out from your skin. Do it every day. Alternatively, make a paste of one teaspoon of powdered oatmeal, a pinch of turmeric and some drops of lemon juice to apply to your skin and allow it dry. Then, rinse off the mask with water. Do it once a day.

The article has given you top ten home remedies to lighten your skin naturally that you can use right now. Hope these remedies will help you treat the problem of uneven skin complexion and give you a healthy, light, fresh and glowing skin.

Source : www.pulse.ng

Reposted From : https://www.pulse.ng/lifestyle/beauty-health/10-home-remedies-to-lighten-your-skin-naturally-right-now/7vsz5rd

10 Tips and Tricks that Work! How to Get Rid of Eye Bags

Noticing puffiness and dark bags under your eyes? You’re definitely not the only one! It can be a pain to wake up in the morning and notice eye bags, not to mention having to go through your day with people telling you how tired you look. Knowing how to get rid of eye bags ensures you’ll look and feel better throughout the day, and will allow you to rest easy knowing that people won’t bother you about the way your eyes look. From tips to prevent eye bags, to how to hide eye bags with makeup, this post covers it all!

What Causes Eye Bags?

Eye bags are most commonly caused by aging, but this doesn’t mean you have to be old to experience eye bags. You may unknowingly be doing things that are causing premature aging of your skin, leading to dreaded eye bags. When your skin ages, the tissues and muscles around your eyes weaken, and fat that supports the eyes can move into the lower eyelid, causing your eyes to become puffy. Fluid can also accumulate below your eyes, adding to the swelling and puffiness. Lack of sleep, fluid retention, smoking and allergies can cause eye bags, and they can also be hereditary, meaning you can get them from your parents.

How to Prevent Eye Bags [4 Tips]

1. Get at Least 8 Hours of Sleep

Getting a good night’s sleep is essential for your eyes and face to look fresh and awake. Not only does sleep deprivation lead to dark eye bags, it also makes your skin paler, making any dark circles you have more obvious. Aim to get around eight hours of sleep per night to wake up refreshed in the morning!

2. Drink More Water

Dehydration can lead to under eye bags. Water makes up 60 percent of your body weight, so if you’re worried about under eye bags, make sure to up your water intake. You should be drinking about eight to nine cups of water per day. Not fond of drinking that much water? Try flavoured or sparkling waters, or decaffeinated herbal teas.

3. Take Your Makeup Off Before Bed

Make sure to take off your makeup and wash your face every night. If you sleep with mascara on, it can lead to irritation, an allergic reaction, or an infection that leads to redness and puffiness. Sleeping in makeup exposes your skin to free radicals, which can cause oxidative stress, resulting in premature skin aging.

4. Eat Foods Rich in Vitamin C

Since the muscles and tissues that support your eyelids weaken as you get older, your skin can begin to sag as it ages. Increasing your intake of vitamin C can help your body absorb more hyaluronic acid – an essential acid naturally found in the body that decreases as you age. Foods rich in vitamin C can also help boost collagen production, leading to healthier skin. Oranges, kale, broccoli and strawberries are great sources of vitamin C.

How to Get Rid of Eye Bags [3 Tips]

1. Tea Bags

Using caffeinated tea bags under your eyes can help with bags and dark circles. The caffeine in the tea contains powerful antioxidants that increase blood flow to your skin, as well as halt the aging process. Green tea in particular has awesome anti-inflammatory effects. Steep two tea bags for 3 to 5 minutes, then let them chill in the refrigerator for 20 minutes. Squeeze out any extra liquid and apply it to your under eye area. Let them sit for 15 to 30 minutes.

2. Cut Back on Salty Foods

Salt contributes to your body’s fluid retention and can lead to serious eye puffiness. Too much salt can contribute to your under eye bags, as well as other health issues such as heart disease and stroke. Avoid eating packaged, processed foods, and focus on healthy whole foods that don’t contain too much salt.

3. Cold Compress

Using a cold compress on your eye bags can help blood vessels constrict quickly for temporary relief. You can use cool cucumber slices, chilled teaspoons, or a wet washcloth as your cold compress. Wrap your compress with a soft cloth so it’s not too cold on your skin.

Source : www.merakilane.com

Reposted From : https://www.merakilane.com/how-to-get-rid-of-eye-bags-10-tips-and-tricks-that-work/

10 WAYS TO GET RID OF EYE BAGS FAST AND NATURALLY IN ONLY A FEW DAYS

Here are some great tips and tricks to get rid of those pesky under eye circles!

Wrinkled eye bags and dark circles that seem like a falling shadow are sure a visual nightmare for each of us. Sometimes these occur in early childhood, and over time they are more visible.

Picture : wiredsmartio

If you see a panda instead of yourself in the mirror, do not panic! It is not your identity, it is only those nasty dark circles around your eyes that appear as a result of too much partying or just working late.

“You can tell the day by the morning” sure applies to this one. To have a nice kick-start in the morning and fresh looks, check the following tips and get rid of the bags under your eyes.

What causes these “bags”?

Dark circles are a sign that your body sends in an effort to show that there is something in your body that does not work properly.

It is believed that these occur as a result of fatigue and insufficient sleep, which does not necessarily mean to be the case; there is a wide range of factors that trigger the occurrence of dark circles.

In medical terms, dark circles are harmless and they are only visible in individuals who have an increased pigmentation compartment under their eyes. They can also appear due to sensitivity of thin skin, under which you can notice capillaries and veins.

Dark circles also appear as a result of water retention, kidney problems, poor metabolism, and in some cases even anemia.

Have you noticed that dark circles commonly appear in spring? Well, if that is your case, you probably have an allergy that you do not know of. Pollen allergies cause dark circles, so make sure you go to an allergist for a thorough check-up.

The skin around your eyes is four times thinner than the skin on other areas of your face. It is also more pigmented, especially in people with darker skin tone.

Moreover, the skin around your eyes undergoes rapid movements that you are not even aware of; during the day, you blink about 15,000 times. Wind, sun, cold and dry air also leave marks on this particular area of your face.

Get Rid of Eye Bags!

You can use different natural creams to get rid of eye bags or dark circles. What is even better, you can make these at home. Here are some tips on how to get rid of dark circles in the comfort of your own home:

Sliced Cucumber

This is one of your grandma’s oldest secrets regarding home remedies. A piece of cucumber will sure do the trick. Cold cucumber slices are 95 percent water and they make your blood vessels constrict and temporarily reduce puffy bags. This method is considered to be the cheapest out there, and it is equally effective. Take a cucumber out of the fridge and slice some. Put the slices onto your eyes and make sure they cover the bags as well. After 10-15 minutes the bags will disappear.

Potatoes

For optimal results, keep them in the fridge overnight. Wash and cut a potato into slices. Put the slices on your eyes and keep them on for 5-10 minutes. Remove the rings and rinse gently. Raw potatoes help reducing any puffiness and also lighten dark circles, thanks to their high enzyme content.

Milk

Soak a piece of cotton wool in some cold milk. Gently squeeze out any excess and place the wool on your eyes. Keep them on for 20 minutes or half an hour. This works great for sore eyes or dark circles, but make sure you do this at least once a day.

Tea bags

Soak teabags of your choice in warm water and keep them in the fridge for 5-10 minutes. Place them on your eyes and wait for 20 minutes or half an hour. Rinse with cold water. Chamomile or green teabags work best.

Egg white

Scramble an egg white and apply it around your eyes, using a brush. As it dries, you will feel a mild tension, but that is a good thing. Leave the white on for 20 minutes and rinse off with cold water.

Anyone asked for emergency help?

Massaging your dark circles with an ice cube for 5 minutes is the fastest way to reduce them. However, this may be dangerous for your eyes and sinuses, which is why it should be only used as an emergency aid.

Extra tips

Once you have got rid of eye bags, make sure you keep them away. Sleep enough and do not spend your free time in front of the TV.

Healthy Diet

The way you look is linked to your dietary habits. Eat healthy foods to keep those circles from coming back. Dark circles are often related to vitamin K and vitamin B12 deficiency. Eat a lot of fruits and veggies, especially leafy greens like spinach, cabbage, kale or any other vegetable of your choice. Reduce the salt intake because salt retains water, which causes dark circles.

Drink Plenty of Water

This applies especially for those who have dark circles. However, you may want to stay away from liquids before bedtime, because this may also make dark circles appear in the morning.

Stop or Reduce Smoking

Smoking also causes dark circles and eye bags. Insufficient hydration and dry skin associated with smoking are a common reason for dark circles. Almond Oil If your dark circles keep coming back, massage your under eye area with some almond oil every morning.

Source: www.bodyrock.tv

Reposted from: https://www.bodyrock.tv/blogs/bodyrock-store-blog/10-ways-get-rid-eye-bags-fast-naturally-days

6 Ways to Shrink a Distended Stomach Without Exercise and Diet

6 Ways to Shrink a Distended Stomach Without Exercise and Diet

Images : Aline Ponce

appearance of a distended stomach is not an ideal appearance for some people. Many want to get a flat stomach or even have a sixpack. Unfortunately, most of them want a way to lose belly fat without exercise.

However, how to shrink the stomach without exercise is also not impossible. There are several things you can do, such as maintaining food intake and even avoiding excessive stress. These methods actually focus on burning fat. Because there is no most effective way to shrink a distended stomach other than burning excess fat in the body. Remember, the body can't burn just one area of ​​the body, so the best way is to burn all the fat in the body.

Tips to reduce belly fat How to reduce belly fat without exercise? Check out some of the tips below!

Chew Food Slowly The

brain takes time to process that you have eaten enough. Chewing food thoroughly and slowly will also make you eat more slowly, which has been linked to decreased food intake, increased satiety, and smaller portion sizes.

How quickly you finish a meal can also affect your weight. A review of 23 observational studies reported that people who ate faster were more likely to gain weight than those who ate slower. So people who eat fast tend to be obese. To get used to eating more slowly, count the number of times you chew each bite.

Use Smaller Plates for Unhealthy Foods

Today plates are made wider and prettier, whereas in the past plates used to have a smaller shape. This has in fact contributed to weight gain, as using smaller plates can help you eat less by making portions appear larger.

On the other hand, a larger plate can make the serving look smaller, causing you to add more food. You can use this to your advantage by serving healthy food on a larger plate and less healthy food on a smaller plate.

Consume More Protein

Protein has a strong effect on appetite. It can increase feelings of fullness, reduce hunger and help eat fewer calories. This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and GLP-1.

One study found that increasing protein intake from 15 percent to 30 percent of calories helped participants eat 441 fewer calories per day and lose 5 kilograms on average over 12 weeks, without intentionally restricting any food.

If you currently eat a grain-based breakfast, you may now need to consider switching to protein-rich foods, such as eggs.

Eat Fiber Rich Foods

Eating fiber rich foods can also increase satiety, thereby preventing you from overeating. Studies also show that one type of fiber, soluble fiber, is particularly helpful for weight loss. It increases satiety and reduces food intake.

This soluble fiber forms a gel when it comes into contact with water. This gel increases nutrient absorption time and slows stomach emptying. Soluble fiber is only found in plant foods. Examples include legumes, whole grain cereals, asparagus, oranges, and flaxseed. A weight loss supplement called glucomannan is also very high in viscous fiber.

Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before meals. One study in adults found that drinking a pint of water about 30 minutes before a meal reduced hunger and reduced calorie intake. Participants who drank water before eating lost 44 percent more weight over a 12-week period compared to those who didn't.

Sleep Regularly and Avoid Stress

In terms of health, people often neglect sleep and stress. In fact, both actually have a strong effect on appetite and weight. Lack of sleep can interfere with the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, increases when you are stressed.

These fluctuating hormones can increase hunger and cravings for unhealthy foods, leading to higher calorie intake. What's more, lack of sleep and chronic stress can increase the risk of several diseases, including type 2 diabetes and obesity

But if you still need other tips for losing weight, don't hesitate to ask your doctor.