Tag: skin
Radiate Beauty with the B Complex!
I’ve said it before, and I’ll say it again: when it comes to maintaining the health of our hair and skin, nutrition is key.
That’s because there are many nutrients we get from our diet that are essential for the maintenance of tissues with high cell turnover and regeneration – i.e. our hair and skin! Trust me, when it comes to beauty that radiates from the inside and out, a healthy diet will set you up for success.
There are a group of nutrients in particular that really make a difference in the health and appearance of hair and skin – the B complex, which is a combination of eight essential B vitamins. Today I will break down the B complex in a little more detail, so you can understand the difference between each of these B vitamins, and how they play a role in your physical health and appearance.
The B Complex
Eight essential vitamins make up the B complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). Let’s walk through the benefits of each of these vitamins, how deficiency impacts your health, as well as where you can find these vitamins in your diet.
B1 (Thiamine)
Thiamine is the first of the B complex vitamins. It maintains the health and function of our cells & promotes healthy nerve, brain, muscle, heart, stomach, and intestinal function. It’s also essential for our ability to convert carbohydrates into energy, which is essential for the health and survival of all the cells in our body. Thiamine only stays in the body for a short amount of time, so it’s important to be consistent about your daily intake or supplementation. [1]
Thiamine is an incredibly important vitamin for our overall wellness, and there is still much to be discovered about it’s relationship with the health of our hair and skin. One important animal study found that thiamine worked closely with collagen to promote healing after injury, which is another reason why it’s so important to maintain a healthy thiamine status. [2]
Food sources of thiamine include: whole grains, meat, fish, fortified foods like bread and cereals.
B2 (Riboflavin)
Next, we have riboflavin, or vitamin B2! Riboflavin is another B vitamin involved in energy production, cellular function, growth, and development. Which of course, is also an essential component in the turnover of skin cells and hair. While you may not notice the effects of having a healthy riboflavin status, you will certainly feel the effects of deficiency on your skin and hair health.
Riboflavin deficiency results in skin degradation, swollen and cracked lips, red, itchy eyes, as well as hair loss. Deficiency is rare, however, it’s important to know the symptoms and how they may affect your skin and hair health. [3]
Food sources of riboflavin include: Eggs, organ meats (kidneys and liver), lean meats, milk, some green veggies, and fortified foods.
B3 (Niacin)
Niacin, or vitamin B3, is an important vitamin for skin health, as well as energy production (are you starting to notice a trend?). There is also some research to support that niacin is important for reducing risk of cardiovascular disease, by improving lipid levels. [4] Niacin deficiency results in a condition called pellegra, and while rare, this condition can result in a dark and scaly skin rash, as well as inflammation of the tongue, fatigue, and memory problems. [4]
There is some evidence to support that one particular form of niacin, niacinamide, is particularly important for the health and appearance of our skin. In fact, nicinamide may benefit our skin in a variety of ways.
- Niacinamide promotes keratin production in our skin. Keratin is a protein that protects our skin and keeps it strong [5]
- It helps with inflammation, and can reduce redness in conditions such as eczema and acne. [5]
- Niacinamide may help improve fine lines and wrinkles in aging skin. [5]
Food sources of niacin include: Poultry, beef, fish, nuts, legumes, and fortified grains.
B5 (Pantothenic Acid)
Pantothenic acid is the next of the B complex vitamins, and is also an essential component of our metabolism. Specifically, it is important for the breakdown of fats, and the synthesis of essential fatty acids in our body. Dietary panthothenic acid is widely available in our diet. However, when it comes to skin and hair appearance, it’s usually found in synthetic forms. [6]
Many cosmetic products include a form of pantothenic acid called dexpanthenol, which helps to add moisture to the skin. Another form of B5, panthenol, is known to improve hair texture and sheen, and may also be effective in preventing acceleration of hair thinning. [7]
Food sources of pantothenic acid include: Beef, chicken, organ meats, whole grains, fortified foods, and some vegetables. It’s important to note that research indiciates that only 40-61% of B5 is absorbed from food. [6]
B6 (Pyridoxine)
Vitamin B6 is an essential B complex vitamin known to be involved in metabolism, particularly the metabolism of proteins. It’s also essential in the maintenance of our cognitive health, and is involved in the synthesis of neurotransmitters. Like some of the B vitamins on this list, it’s essential for the health of our skin. However, one may not notice until they’re deficient in B6.
Vitamin B6 deficiency is associated with dermatitis, scaling lips, cracks at the corners of the mouth, inflamed, swollen tongue, poor immune function, depression, and confusion. It’s important to make sure you’re getting enough B6 to prevent deficiency and associated decline in skin health. [8]
Food sources of pyridoxine include: Fish, beef liver and other organ meats, starchy veggies like potatoes, and non-citrus fruits
B7 (Biotin)
Vitamin B7, or more commonly known as biotin, is an essential nutrient for the metabolism of carbohydrates, proteins, and fats, and is also known to be useful for gene regulation and signaling between cells. Biotin deficiency can wreak havoc on your hair, skin, and nails. Symptoms may include rashes and leisions around your mouth and nose, skin infection, hair loss/thinning, and brittle, breakable nails. [9]
However, some studies have found that biotin supplementation in healthy individuals was associated with reduced hair loss and improved hair growth, though more research needs to be done. [10-11] Ultimately, it seems that preventing biotin deficiency is most important for the protection of your hair, skin, and nail health.
Food sources of biotin include: Organ meats, eggs, fish, meat, seeds, nuts, and sweet potatoes.
B9 (Folate)
Vitamin B9, also known as folate, is an incredibly important vitamin in the B complex. It is most well-known for its role in DNA synthesis. While essential for all, it is especially important for pregnant women, as folic acid deficiency is associated with neural tube defects in fetuses. Folate deficiency is also associated with megaloblastic anemia, sores in the mouth and on the tongue; changes in skin, hair, and fingernail pigmentation.
There has been research to suggest that folate is important for those who are living with autoimmune and inflammatory conditions, such as lupus, psoriasis, and rheumatoid arthritis. Folate supplementation may even be a treatment option for those with inflammatory skin conditions, such as psorisias. [12] Because folate is so essential for DNA synthesis, there is also some reason to believe that it can help improve the appearance of skin and hair by promoting healthy turnover of cells. [13]
Food sources of folate include: Dark green leafy vegetables, fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains
B12 (Cobalamin)
The last of the B complex vitamins is vitamin B12, sometimes referred to as cobalamin. Vitamin B12 often is regarded as one of the most important B vitamins. It is an essential component of the development and maintenance of the central nervous system, and is important for our neurological health. It also helps create and maintain the health of red blood cells, supports health division of DNA, and of course, helps maintain the integrity of our skin, nails, and hair. [14-18]
Deficiency of vitamin B12 is a little more common, as there are some groups of individuals who are at higher risk, such as: the elderly, vegetarians, those who have had gastrointestinal surgery, and those who have pernicious anemia. B12 deficiency may show up in a variety of ways, but can manifest in the skin and hair. Research has show that B12 deficiency may result in skin hyperpigmentation, weakness, fatigue, shortness of breath, tingly fingers, heart palpitations, vitiligo, mouth sores, and hair changes. Even if you are getting enough vitamin B12 through your diet, it may still be wise to supplement. [19]
Food sources of B12 include: Fish, meat, poultry, eggs, dairy products, fortified grains, and nutritional yeast.
Phew. That was a lot of information to cover, but it’s important to know how the B complex vitamins can affect your overall health! Even though there are plenty of ways to get the B complex from your diet, it can be challenging to make sure all your bases are covered. The good news is that I know of a great product that will have you completely covered when it comes to the B complex! You’ve got to try Purality Health’s Micelle Liposomal Active B Complex. Like Complete Collagen+, this supplement was designed specifically with absorption in mind. You can try it risk free for 180 days with Purality Health’s money back guarantee!
Citations
- “Office of Dietary Supplements – Thiamin.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/.
- Alvarez, O M, and R L Gilbreath. “Effect of dietary thiamine on intermolecular collagen cross-linking during wound repair: a mechanical and biochemical assessment.” The Journal of trauma vol. 22,1 (1982): 20-4. doi:10.1097/00005373-198201000-00005
- “Office of Dietary Supplements – Riboflavin.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/.
- “Office of Dietary Supplements – Niacin.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h5.
- Gehring, W. “Nicotinic acid/niacinamide and the skin.” Journal of cosmetic dermatology vol. 3,2 (2004): 88-93. doi:10.1111/j.1473-2130.2004.00115.x
- “Office of Dietary Supplements – Pantothenic Acid.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/.
- Davis, M G et al. “A novel cosmetic approach to treat thinning hair.” The British journal of dermatology vol. 165 Suppl 3 (2011): 24-30. doi:10.1111/j.1365-2133.2011.10633.x
- “Office of Dietary Supplements – Vitamin B6.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
- “Office of Dietary Supplements – Biotin.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h4.
- Glynis Ablon, “A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair”, Dermatology Research and Practice, vol. 2015, Article ID 841570, 8 pages, 2015. https://doi.org/10.1155/2015/841570
- Glynis, Ablon. “A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair.” The Journal of clinical and aesthetic dermatology vol. 5,11 (2012): 28-34.
- “Office of Dietary Supplements – Folate.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/.
- Gisondi, Paolo et al. “Folic acid in general medicine and dermatology.” The Journal of dermatological treatment vol. 18,3 (2007): 138-46. doi:10.1080/09546630701247930
- Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B(6), Folate, Vitamin B(12), Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academies Press; 1998.
- Carmel R. Cobalamin (vitamin B12). In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2014:369-89.
- Allen LH. Vitamin B12. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:812-20.
- Allen LH. Vitamin B-12. Adv Nutr 2012;3:54-5. [PubMed abstract]
- Stabler SP. Vitamin B12. In: Marriott BP, Birt DF, Stallings VA, Yates AA, eds. Present Knowledge in Nutrition. 11th ed. Washington, DC: Elsevier; 2020:257-71.
- “Office of Dietary Supplements – Vitamin B12.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h5.
Collagen is NOT Just for Women!
A common misconception about collagen is that it is just intended for women. But the truth is… Men need collagen too! Why should anyone miss out on the opportunity to look and feel our best every day?
So, for the guys out there – If you are looking at Complete Collagen+ and wondering, “Can this help me too?” The answer is a resounding YES! Complete Collagen+ worked absolute wonders for me (check out my story here), but that doesn’t mean it is just meant for women. We can ALL benefit from such an amazing product. So gentlemen… Fear not. Let’s get into just HOW this product can specifically benefit us all, men and women!
Collagen for Hair Growth
Collagen is a special protein that makes up the important structural components of our bodies. Long, chain-like molecules form to support tissues like skin, ligaments, tendons, bones, and internal organs. Collagen production keeps our skin stretchy and elastic, allows us to heal after injury, and keeps our joints strong and flexible as we move our bodies [1].
The health of our hair, skin, bones, joints, tendons, and organs is not just important for women, it’s important for men too!
But, let’s focus on hair here for a moment, as hair loss can be a scary thing! Even for men.
A 2014 survey by the International Society of Hair Restoration Surgery, saw that approximately 35 million men in the United States suffer from some form of hair loss while approximately 21 million women are affected by hair loss. [2]
Furthermore, the American Hair Loss Association says that by the age of 35, two-thirds of American men will experience some degree of hair loss… And by the age of 50, approximately 85% of men have significantly thinning hair. [3]
Collagen levels in our body decline as we age. It’s thought that after age 20, collagen levels decrease by 1-1.5% every year! This can be amplified even further due to poor habits like excessive alcohol or tobacco use, too much sun exposure, and excessive intake of added sugar. [4]
When we lose collagen in our bodies, it can lead to hair loss.
You see, collagen is a protein that holds the dermal layer of our hair and the follicles together, which in turn keeps our hair strong and healthy. When our collagen production slows down as we age, our hair follicles become brittle. And when the dermal layers get dried up, it can result in hair loss. [1]
It’s clear that hair loss is a valid concern for both men and women. And, collagen is an integral part of having strong and healthy hair. If you notice a bit of hair in the drain in your shower or some thinning beginning to show, it might be a good idea to start supplementing with collagen. Nip that hair loss in the bud before it takes over fully!
Collagen for Muscle Mass
Because collagen is so important for the development and maintenance of most of our body’s tissues, it is thought to be helpful for muscle mass. There are ample amounts of amino acids in collagen – such as glycine, glutamine, and arginine – which play an important role in supporting a healthy metabolism and muscle mass.
Additionally, one experimental study found that collagen supplementation was important for building muscle, and increasing muscle strength in older men. [6] So, fuel up with collagen before you head to the gym later. Your muscles will thank you!
Collagen and Joint Support
Collagen can also work as an important factor in building, repairing and also maintaining the cartilage in our joints. If you have regular wear and tear, work out a lot, or just have a very active lifestyle, some of your cartilage could be worn or damaged.
This can be problematic as our joints rely on the cushioning that the surrounding tissue and cartilage provide. Once the cartilage is damaged, you may experience joint discomfort and general stiffness (which can make it very difficult to get out of bed in the morning). A number of studies have found that collagen can help support the tissue and cartilage that make our joints work smoothly and move effortlessly. This is especially true for individuals experiencing the pain and discomfort associated with osteoarthritis. [7-8]
So, it’s clear that collagen is beneficial for all of us!
More Anti-Aging Ingredients
Not only is Complete Collagen+ full of collagen… But it also has other super beneficial ingredients like MCTs (medium chain triglycerides), Algal DHA (Omega 3 Fatty Acids), and Vitamin E.
- MCTs (medium chain triglycerides) have been shown to promote healthy weight for a few reasons. Some research has found that MCTs can help keep you feeling full, longer. [9] Other studies have found that they provide more instant boosts of energy. For these reasons, MCTs are actively being researched as a way to control weight.
- Vitamin E plays an essential role in protecting the skin from damage caused by free radicals and supporting healthy immune function. Moreover, many studies have found that free radicals can destroy your hair roots. In fact, vitamin E is a powerful antioxidant that can help protect your scalp against damage. It can also help our skin protect itself better from things like pollution, second-hand cigarette smoke, and sunlight. [11]
- Algal DHA (Omega 3 Fatty Acids) have been shown to help your skin seal in moisture and keep pesky skin-irritants out! Even better… It can also promote hair growth. Omega 3’s are also good for maintaining a healthy heart. [10]
All of these ingredients combined make for a product that both men and women can enjoy to look and feel their best.
What Are You Waiting For? Try Complete Collagen+ today.
Citations
- “Collagen.” Physiopedia, https://www.physio-pedia.com/Collagen.
- https://skinkraft.com/blogs/articles/collagen-for-hair#:~:text=Collagen%20holds%20your%20dermal%20layer,up%20resulting%20in%20hair%20fall
- Statistic Brain. “Hair Loss and Baldness Statistics.” Statistic Brain, 1 June 2018, https://www.statisticbrain.com/hair-loss-statistics/.
- “Collagen Synthesis.” Collagen Synthesis – an Overview | ScienceDirect Topics, https://www.sciencedirect.com/topics/engineering/collagen-synthesis.
- Association, American Hair Loss. American Hair Loss Association – Men’s Hair Loss / Introduction, https://www.americanhairloss.org/men_hair_loss/introduction.html.
- Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810
- Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. doi: 10.1185/030079908×291967. Epub 2008 Apr 15. PMID: 18416885.
- Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. doi: 10.1185/030079906X148373. PMID: 17076983.
- Kinsella, R., et al. “Coconut Oil Has Less Satiating Properties than Medium Chain Triglyceride Oil.” Physiology & Behavior, Elsevier, 6 July 2017, https://www.sciencedirect.com/science/article/abs/pii/S0031938417302111
- Neukam K, De Spirt S, Stahl W, Bejot M, Maurette JM, Tronnier H, Heinrich U. Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin Pharmacol Physiol. 2011;24(2):67-74. doi: 10.1159/000321442. Epub 2010 Nov 18. PMID: 21088453.
- Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
10 Sunburn Home Remedies
Sunburns.
We have each had one. And likely more than once.
In fact, more than 1 out of every 3 Americans reports getting sunburned each year.
And they can be super unpleasant!
The red, hurt to touch and even lie down type of sunburn!
We are meant to be in the sun, soaking up that Vitamin D!
And even when we try our best to prevent sunburns by using sunscreen…
Sometimes…that sunburn just sneaks up on us.
Even just 15 mins of sun exposure can cause a sunburn.
And if you’re like me, when you burn…
You turn into a TOMATO!
I always wear something to protect my skin…
But sometimes when I am working in the garden all day, I forget to replenish my skin with protection…
And the next thing I know…
I am red and sore!
Sunburns may not seem like a big deal…just some sore skin…
But in fact, they can be very harmful to our skin.
A sunburn is an inflammatory response to UV damage. Severe and repeated UV light exposure that results in sunburn can increase the risk of skin damage, such as dark spots, rough spots, and dry or wrinkled skin. It also raises the risk of skin ailments and disorders. You can prevent sunburn and related conditions by protecting your skin.
Experts recommend using a sunscreen with an SPF (sun protection factor) of at least 30. And what some of us may not realize is that our sunscreen is often not applied thoroughly or thickly enough, and it can be washed off during swimming or sweating – so we do not have all-day coverage like we think we do. So applying multiple times throughout the day is the best way to protect your skin.
A water-resistant one is best for days at the beach or warm days where you might sweat it off. If you are fair-skinned and prone to burns, it is important for you to remember to apply as much as you can. Ideally, every 2 hours is best for sunscreen to be effective throughout the day.
Some other tips to avoid a sunburn is to:
- Avoid the sun during peak hours. Generally, this is between 10 a.m. and 4 p.m. Stay in the shade if you can, especially on high UV days. I always check how high the UV index is for the day when I plan my time outside. Anything above a UV report of 5 is considered high and you should take the most precautions.
- Wear sun-protective clothing. This may seem impossible on super hot days, but even just a hat and sunglasses can go a long way!
- Remember that you can still burn on overcast days! Many UV rays can still penetrate through the clouds. So a cloudy sky doesn’t mean you won’t burn!
As I said, sometimes sunburns just sneak up on us. So if that does happen, try some of these home remedies to tame the burn and alleviate some of the symptoms.
10 Tips To Treating A Sunburn
- Get out of the sun ASAP! If you feel you are burned, immediately go inside or in the shade, and stay out of the sun until your sunburn fades. Exposure to more sunlight will only make things worse.
- Hydrate. Drink a lot of water, juice, or sports drinks with electrolytes. Your skin is dry and dehydrated from the sun so replacing lost body fluids will help your skin heal from sunburn more quickly.
- Place a cold compress on the sunburned skin for immediate relief. A cool shower or bath is also recommended to soothe the skin.
- Try a soak. (Avoid soaps or heavy perfumes in the soak) Some baths you can try that have been known to help sunburns are:
● Apple Cider Vinegar- to help balance the pH (acid or alkalinity) of sunburned skin, and promote healing.
● Oatmeal bath- to help alleviate itchy and dry skin
● Lavender or chamomile essential oil to the bath to help relieve some of the stinging and discomfort.
● 2 cups of baking soda or cornstarch- both can help relieve itching and inflammation caused by the burn. - Use lotions that contain Aloe Vera to help soothe and moisturize the skin. Aloe soothes and restores damaged skin and can be used for both fresh sunburns and skin that is peeling. Witch hazel applied to the skin can help reduce inflammation from the burn.
- Brew a pot of black tea with 2-4 tea bags and then allow it to steep and cool completely before applying to your skin with a washcloth. The tannic acid in black tea can help draw heat from sunburned skin, and aids in restoring the pH balance.
- When the skin is peeling, apply cold milk. Cold milk (and even yogurt!) can also be soothing on sunburned skin as it can help exfoliate the skin with the lactic acid property of milk. You can apply this the same way as tea.
- Apply Vitamin E. Vitamin E is an antioxidant and can help decrease inflammation caused by sunburn as well as peeling skin.
- Cucumbers have natural antioxidant and analgesic properties (which offer relief). Chill some cucumbers, then mash in a blender to create a paste, and then apply to affected sunburned areas, including the face. Cucumber also can be soothing for peeling skin following a sunburn.
- If you blister, leave them alone! Blisters are a sign of a very severe sunburn and should not be picked at. This goes with peeling. You will be tempted to peel the skin off more, but picking at it will only damage the skin further. If you are blistering, covering them up will help prevent them from tearing and allow them to heal without being bothered.
Don’t let a sunburn ruin your time in the sun. Take as many precautions as you can, and if you do get one, treat it as fast as you can so you can get back to enjoying the summer sun!
Resources:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sunburn
https://www.hhs.gov/surgeongeneral/reports-and-publications/skin-cancer/fact-sheet/index.html#:~:text=More%20than%201%20out%20of,in%20the%20U.S.%20each%20year.
https://www.aad.org/public/everyday-care/injured-skin/burns/treat-sunburn
5 Tips To Reduce The Appearance Of Cellulite
Ahh, cellulite – we have all likely experienced it.
Men and women alike. It’s a condition that affects 90% of women and 10% of men.
Cellulite is caused by a buildup of fat underneath the skin. It’s actually caused by fibrous tethers that run through your fat and pull on the fascia that lies underneath your skin, creating a dimpled appearance. It is a very common, harmless skin condition that causes lumpy, dimpled flesh on the thighs, hips, buttocks, and abdomen
And for some, it can go away. While with others…
It lingers.
All bodies are beautiful, with and without cellulite.
But when we see it on ourselves, we have a hard time seeing the beauty underneath it. We want to look AND feel beautiful…and most importantly – we want to love the skin we are in.
So if you have cellulite…
First, know that YOU ARE BEAUTIFUL no matter what…
But if you do want to try to reduce the appearance of it…
There are 5 easy tips that I personally follow to reduce the appearance of my own cellulite.
Here they are…
1. Hydrate!
Hydration is crucial for improving our circulation, so it makes sense that being properly hydrated plays a role in reducing the appearance of cellulite.
Being properly hydrated helps keep your skin healthy and plump. If you are dehydrated your cellulite may appear to be worse and more prevalent as it weakens and thins the skin.
So make sure you are drinking up that water. Eight 8 ounce glasses a day is ideal!
2. Get Those Omegas
Omega-3 fatty acids and fat-soluble vitamins have been said to help reduce cellulite in many individuals.
Both Omega-3s and other fat-soluble vitamins are important for many other functions in the body, so why not our skin as well?
A small study has found that the omega-3 fatty acids in fatty fish may help increase skin elasticity.
My favorite source of Omega 3’s is Complete Collagen+. To say this stuff changed my life would be an understatement. Not only do I have the hair I have always wanted, but it fuels my body with some essential nutrients that I need in order to look and feel healthy. Especially when it comes to getting my Omega 3’s into me daily.
Not only does it have Omega 3’s to help tighten your skin, but also its main component is COLLAGEN. Which plays a fundamental role in the elasticity of our skin.
Collagen makes up 80% of your skin’s structure, providing firmness and strength. So when we don’t receive enough our skin can sag, stretch, and thus causes cellulite.
So taking Complete Collagen+ can help by working to tighten skin and provide you with the Omega 3’s your body desires to keep skin tight and firm. The Omega 3’s and Collagen work like a dynamic duo to tackle cellulite…and of course, it TASTES AMAZING!
3. Get Moving!
Exercise plays an important role in our skin and its appearance. Now, exercise won’t make your cellulite disappear, but it can make it less noticeable. It can help build muscle under lumpy areas making the skin appear more smooth.
If you find your cellulite is most prevalent on your legs, try some leg exercises that can help tone those areas most. The next time you go to the gym, head to a machine that can really focus on your legs. Even bike riding is a great way to tone your legs!
4. Massage The Skin
Try massaging or dry brushing the areas where you see your cellulite the most, giving them a firm rubdown. You can also use a deep-tissue roller.
Massages may reduce cellulite by improving lymphatic drainage. It can also help stretch your skin tissue, which may help stretch out cellulite dimples as well. Massaging the skin can help improve blood flow and remove excess fluid, which can cause lumpy-looking skin.
And this should be done repeatedly if you can. Repeating the process is ideal to achieve and maintain the skin you want.
5. Caffeine
Caffeine can be found in almost every cellulite-reducing product. And this is because it helps blood flow to the skin.
Now, there are 2 ways you can utilize caffeine to reduce the appearance of cellulite.
The first being a caffeine lotion. Caffeine causes the blood vessels to constrict and the fat cells to temporarily shrink. Applying a lotion with ample amounts of caffeine can help temporarily smooth and tighten your skin.
The other – coffee scrubs.
The massage and exfoliation benefit the skin by stimulating blood and lymph flow, while the caffeine itself works to have a tightening effect.
When used topically, a ground-coffee exfoliant can help minimize the appearance of cellulite by stimulating lymphatic drainage while the caffeine content can work to tighten and plump the skin. Caffeine can also dehydrate our fat cells, which means it can deflate and reduce the appearance of our cellulite.
We only get one body, so it’s important for us to love how we feel and look. So if you have some cellulite and would feel more comfortable with it looking a little less prevalent, try these tips and see how they can help you.
Stay beautiful!
Resources:
https://pubmed.ncbi.nlm.nih.gov/19160533/
The Connection Between Exercise and Skin Health
It’s common knowledge that exercise is key for overall wellness as it keeps your body functioning at its best.
But…
Did you know that exercise is also great for your skin?
We hear time and time again that exercise is vital for physical health…
Yet, many people are completely unaware that it helps your skin too!
Surprisingly, your skin is your body’s largest organ – so obviously, you want to take care of it.
But what exactly is the connection between exercise and skin health?
We know that excess sweating can be a bit disruptive on our skin…
But, if you look beyond sweat, exercise itself is actually great for our skin.
Have you ever worked out and felt like your skin is glowing? And no, I don’t mean from sweat… That post workout glow! We have all felt it! We feel GREAT after a workout. And our skin does feel like it is glowing after.
Why?
Because we worked out SKIN too!
Exercise and Skin Health
Exercise can actually give your skin a slight glow and help your skin look healthier. This is due to the increased blood flow that occurs when you work out. When your heart rate increases during exercise, it boosts circulation. Through circulation, oxygen and nutrients spread throughout your body – which of course includes skin cells!
By increasing blood flow, the exercise you are doing actually helps nourish skin cells and keeps them functioning at their best.
We know that blood carries oxygen and nutrients to working cells throughout the body. But, what we may not know is that INCLUDES our skin too! Blood flow also helps carry away waste, including free radicals, from working cells
Regular exercise also stimulates the production of our skin’s natural oils which can help your complexion stay soft and smooth!
Sweat and Skin Health
Back to sweat…
As unappealing as sweat may be, it can actually be GREAT for your skin too!
Here’s why:
- Water hydrates the skin
- Minerals and salt naturally exfoliate the skin
- Urea and uric acid work to combat dry skin and dermatitis
Sweating actually works to expel our skin of bacteria, dirt, oils and other impurities.
It’s important to note that you should clean your face before working out (wash off your makeup). Keeping your face fresh with your pores open will help that ‘glow’ set in.
While sweat can benefit our skin, it is still important to clean up after exercising to reduce the amount of impurities that could be reabsorbed by the skin. So after that good ol’ sweat fest, be sure to hop in the shower and wash your face with a gentle, natural product.
Stress Reduction and Skin Health
Working out and exercising can help reduce stress. And stress can take its toll on our body – including your skin.
Personally, if I start to get very stressed, I break out. Adult acne is real and it is not fun.
When we are stressed, our sympathetic nervous system actually releases stress hormones like cortisol and adrenaline into our body. Cortisol causes increased oil production in our skin glands, which can lead to clogged pores and acne breakouts.
So it makes sense that less stress levels can benefit our skin too!
So the next time you are feeling hesitant to do that workout, remember that you are helping your body inside and out – Fueling it both internally and externally!
Embrace that sweat and do your skin some good!
Resources:
DIY Avocado Face Mask
Life is busy. I can vouch for that! Balancing work life, married life, being a dog mom, working on my little farm – and not to mention a baby on the way! Trust me… I GET IT! I feel you! Life is crazy sometimes.
But we have to take time for the little things. Especially to take care of ourselves. And sometimes that means….
OUR SKIN.
The first thing we tend to notice about not just ourselves – but other people is – their face. Our faces are front and center. Exposed and vulnerable!
But, we should feel good about that!
All faces are different. Different colors, shapes, all unique in their own way.
Some have freckles – some have laugh lines – some have hair…
There are 2 things our faces all have in common…
The first being ALL FACES ARE BEAUTIFUL!
The second is ALL FACES HAVE SKIN!
Now granted all skin is different – the one thing it has in common – is that it craves moisture!
I know with my busy schedule it can get super difficult to make it to a spa for a facial or for a true pamper session. But that doesn’t mean I can do one in the comfort of my own home!
I want to give you the details on what I do at home so you can get that pampered skin you deserve while in the comfort of your home… and maybe even in your jammies!
Let’s get started.
One of my FAVORITE go to’s is what I like to call my “Guac Mask”… it may sound silly… But it works.
AND the best part is…
It has only 4 ingredients!
And you I am sure you guessed the main ingredient is AVOCADOS!
Here’s what you will need:
- 1 teaspoon of Vitamin E (the oil if you can- even if you have capsules- you can open them up and use the oil inside)
- 1 drop of Argan Oil
- ¼ cup of avocado oil
- PLUS ½ of an avocado
Blend all of these ingredients until they have a thick paste like consistency. You will notice the avocado does become quite guac like! Apply to your face evenly until it has completely dried to your face. Gently remove it with a washcloth and VIOLA! You can then of course follow up with your regular moisturizer that you would typically use.
Why this works.
These 4 ingredients work as little mini powerhouses for your skin – each providing your skin with their own benefits.
Vitamin E is a powerful antioxidant that is known to be effective in reducing UV damage reduction in skin. And when vitamin E is applied topically, it can help nourish and protect your skin from damage caused by free radicals.
Argan oil packs quite a punch for our skin! It is known to protect it from sun damage, moisturize it, assist with acne, anti aging effects and so much more!
Then there is the avocado. Avocado contains beta carotene, protein, lecithin, fatty acids, AND vitamins A, D, and E. All of these nutrients work to help moisturize and protect our skin from damaging UV rays while increasing collagen metabolism (which is essential for keeping our skin tight, nourished and even prevent fine lines and wrinkles)!
So what are you waiting for? Grab these 4 ingredients and let the benefits just SOAK in!