Various Health Tips that come to me via email et al ...
A TO Z FOR HEALTHY SKIN
(This tip from www.iol.co.za)
Excessive alcohol intake can block the production of the body's antidiuretic hormone. As a result, too much drinking makes
the skin dehydrated and prone to wrinkles.
Alcohol also widens blood vessels and increases blood flow to the skin, which can lead to thread veins, a reddened "drinker's
nose" and the skin condition rosacea, which causes a red rash or flushed complexion.
While we sleep, the body concentrates on tissue repair. Many cells show increased production and a reduced breakdown of
proteins.
Because proteins are the building blocks for cell growth and the repair of damage from factors such as ultraviolet rays, deep
sleep may, indeed, be beauty sleep.
This is present in cigarette smoke and is known to cut off peripheral circulation, the small blood capillaries that
feed the skin.
Smoking also stops the body's absorption of vitamin C, an antioxidant which is also an essential ingredient for the growth of new
collagen.
Giving up smoking will help skin retain a healthy appearance.
This is a major allergen for eczema sufferers. To reduce dust in the house, vacuum regularly and choose couches with
leather or leather-look coverings as these are easy to wipe clean.
Replace curtains where you can with roller blinds.
If you suffer from itchy and flaky skin, the chances are you are not eating enough essential fatty acids. Foods to choose
are oily fish such as sardines, pilchards and mackerel, nuts and seeds.
This can be the result of eating the wrong foods. Flushing happens when blood vessels in the skin dilate. A wide range of
causes include hot drinks and alcohol.
Eating large amounts of the flavour enhancer monosodium glutamate (MSG) - used especially in Chinese food - can give rise to a
type of red face known as Chinese Restaurant Syndrome.
Chemicals in beer, cider, wine, desserts, fried and frozen vegetables, fruit juices, frozen prawns and milk products may cause
flushing, too.
A poor complexion may be a sign of problems in the gut. If you suspect a link, keep a note of everything you consume for a
few weeks to see whether any particular food irritates your digestive system and skin.
Increasing the amount of fibre in your diet helps to clear out the digestive system.
This has long been recognised for having skin-softening and moisturising qualities. However, one of its constituents,
inhibine, also has mild antiseptic properties.
This makes it helpful for treating mild, acne-prone skin.
If skin appears pale, this could be due to a lack of iron. The pallor is caused from too little haemoglobin, a molecule
that carries oxygen in the blood.
The richest source of iron comes from red meat, tuna and sardines and lentils.
According to a US study, pimples can start when the digestive tract quickly absorbs refined, starchy carbohydrates from
white bread, potatoes or sugary soft drinks.
These foods cause blood sugar to climb rapidly, causing the release of insulin into the bloodstream.
Insulin helps cells soak up the excess sugar in your blood, but it is released alongside another substance called
IGF-1.
These chemicals boost the production of testosterone that can cause the skin to overproduce oily sebum that plugs up pores and
leads to acne.
Excess sugar is also a cause of premature ageing. Over time, too much sugar can result in a process known as glycation, which at a
molecular level can damage collagen in skin, cartilage, and ligaments, making them lose their elasticity.
Getting enough vitamin K could prevent the appearance of thread veins. Though small amounts exist naturally in the gut, it
is best to boost intake with dietary sources such as green leafy vegetables like broccoli and spinach.
When we laugh we take in more oxygen, which temporarily boosts blood pressure and heart rate. This then causes the
capillaries close to the skin's surface to dilate.
These capillaries become filled with blood, which then feeds the skin with an increased supply of oxygen and nutrients, making it
appear healthier.
According to research carried out at the Royal Edinburgh Hospital, people who make love three times a week look between
four and seven years younger. This is because sex is an aerobic form of exercise which promotes skin renewal.
Vigorous action during sex means higher levels of oxygen are being pumped around the body, bringing blood flow and nutrients to
the skin's surface.
Nuts are high in essential fatty acids which help to replenish collagen, naturally moisturise and promote skin
firmness.
Nuts also contain anti-inflammatory properties, which helps to ensure that the skin stays smooth and unpimpled. Particularly
effective are hazel nuts and Brazil nuts.
Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in
porridge oats can help conditions such as psoriasis and eczema.
Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.
Many chemicals found in cosmetic and personal hygiene products can have a detrimental effect on the skin. Among these known
irritants are a group of chemicals called parabens.
Prefixed by methyl, propyl, butyl and ethyl, they act as a preservative to prolong shelf life and inhibit microbial growth.
However, they are also toxic substances and can cause allergic skin reactions.
Most products will list parabens in the ingredients.
Co-enzyme Q10 is a powerful antioxidant and energy nutrient found in every cell in the body, in particular the heart and
liver. It acts as a catalyst, sparking the manufacture of energy molecules in each cell.
It is also important for maintaining healthy skin. As we get older, levels of Q10 in the skin are below optimum, resulting in
lesser ability to produce collagen and other important skin molecules.
Aim for a daily dose of 30-100mg and look out for skin creams that contain Q10.
Radiation from cellphones could trigger skin allergies, according to Japanese research. The scientists believe cellphone
radiation can "excite" antigens - substances which cause allergies.
Cutting down on stress could result in fewer skin problems for adults. When a person is under stress, the adrenal gland is
stimulated to produce sebum, the oily substance that keeps the skin moisturised.
Excess sebum then meets with pollution or chemicals on the surface of the skin, causing it to clog the pores. Once a pore becomes
blocked, it can then become infected.
Eczema itself is not infectious, but sufferers carry a bug on their skin which can cause impetigo in non-sufferers. If you
are an eczema sufferer, use separate soft cotton towels to avoid spreadi ng the body to produce vitamin D.
Vitamin D promotes the absorption of calcium and phosphate from food, and is essential in the formation of bones and
teeth.
This vitamin is essential for replenishing skin cells. It is best taken by eating vegetables that contain a large amount of
beta carotene, which is turned into vitamin A by the liver.
Beta carotene is an important antioxidant, which is vital for skin health. Beta carotene-rich vegetables include green leafy
varieties such as broccoli, carrots and dried apricots.
Just as exercise is important for general fitness, the muscles of the face also need a workout. Doing facial exercises can
prevent the skin from sagging, especially around the jaw line.
Exercises can include grimacing, opening the mouth wide and closing it again and raising and relaxing the eyebrows.
Xerosis is the medical term for dry skin, which can leave the skin red and itchy as well as looking cracked. Dry skin is
more common in people with an underactive thyroid, and its incidence increases with age.
Use specialist soaps as well as bath oils. Apply an emollient after bathing and when itchy.
Eating probiotic yoghurt will help maintain the population of so-called gut-friendly bacteria that live in the digestive
tract.
Fungal and inflammatory skin conditions such as dandruff, acne, candida yeast syndrome, certain types of eczema, nail infections
and even athlete's foot are some of the problems that can arise when pathogenic bacteria and fungi gain power in the gastrointestinal
tract.
This is vital for the growth and repair of the skin and for a fresher complexion. This mineral also plays an essential role
in healing as well as preventing stretch marks and scars.
Deficiency can be spotted when skin becomes excessively dry, oily, heals slowly or is prone to infections.
Foods rich in zinc include red meat, oysters and nuts. Alternatively, you can take a zinc supplement every day. The recommended
daily allowance is 15mg.
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PURIFY & ENERGIZE IN MINUTES
(This tip from www.yogajournal.com)
Yoga is not only a physical practice of poses, but also a cleansing and detoxifying practice meant to heal the body and create
greater health and vitality. Yoga even includes a formal system of cleansing practices called "kriyas." One of these six practices is Skull
Shining Breath.
This breathing practice is an excellent abdominal strengthener and also a great energizer. In fact, some people say that Skull Shining breathing
is more effective at waking them up than a cup of coffee. According to Swami Vishnudevananda in 'The Complete
Illustrated Book of Yoga', "kapalabhati" is the best exercise to stimulate every tissue of the body. When you practice it, a peculiar
vibration and joy can be felt, especially in the spinal centers. When the vital nerve current is stimulated through this exercise, the entire
spine will be like a live wire and one can feel its movement."
To try this breathing practice, sit comfortably on the floor with a tall spine. Begin by exhaling through your mouth as if you were telling
someone, "shhhh!" Then repeat that sound faster and faster while you pump your belly in toward your spine. Concentrate on the exhalation and the
inhalation will happen naturally. Find a comfortable pace that you can maintain for a minute or two. Once you've practiced this type of breathing
for a while, try doing the same thing through your nose instead of out your mouth.
(Editor's note: Not too bad an explanation of kapalabhati. Important: This is a forced exhalation only. The inbreath is NOT forced -
it is simply a relaxation of the tummy muscles. ONLY the outbreath is a concerted muscle action. 1 outbreath/second is a good starting rate
which can be built up to 2 breaths/second. Start off very gently before becoming more vigorous and always stop if feeling dizzy or
light-headed. I shall post directions for breathing techniques when time allows)
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GOOD MOVES FOR BAD KNEES
Knees can end up Tin Man creaky or Bionic Woman supple. It's your choice.
The secret to avoiding knee arthritis: Don't sit on the sidelines. Just ask a group of midlife adults who already had knee problems -- a virtual
invitation to osteoarthritis. After doing basic weight-bearing exercises 3 times a week for 4 months, they'd squatted, lunged, and stepped their
way to real rewards. The evidence: fewer aches, stronger muscles, and measurably healthier cartilage.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
It's no news that challenging muscles and bones with weight work makes them stronger. Now there's evidence that cartilage -- the tough yet
flexible tissue found in joints -- also becomes stronger in response to weight-bearing exercise. And healthier cartilage lowers the odds of
osteoarthritis.
The exercisers wound up with more glycosaminoglycan (GAG), a key component of cartilage, in their knees. And the more GAG they had, the less pain
they experienced -- and the easier it was to move. So if you've avoided even basic exercise classes because of a bum knee, sign up! It could keep
that iffy joint comfortable, flexible, and arthritis-free.
(This tip from www.realage.com)
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SUN KIND OF VITAMIN
Is vitamin D powerful enough to go head-to-head with cancer?
Yes, according to a growing body of evidence. High levels of vitamin D have been found to protect against several kinds of cancer, particularly
those of the digestive system: mouth, throat, stomach, and colon. While many of us think we get plenty of vitamin D from milk or a multivitamin,
it turns out that the best source is the sun. Its rays trigger your body to produce the nutrient, and a 10-20 minute stroll each day yields an
abundant dose.
RealAge Benefit: Getting 400 IU of vitamin D and 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.
The resulting cancer protection is impressive. Study participants with high vitamin D levels had 43 percent fewer digestive-tract cancers, 29
percent fewer cancer deaths, and 17 percent fewer cancers overall. Although vitamin D is readily found in salmon, mackerel, herring, tuna, and
sardines, as well as fortified milk and supplements, sun exposure won hands-down as the best source, because just a little light produces so much
D.
How much of the sunshine vitamin do you need? About 1,500 IU each day to reap the protective rewards seen in the study, which is about how much a
daily 10-20 minute walk produces. By contrast, a glass of milk has only 100 IU of D, and 3.5 ounces of salmon has 360 IU. Even the recommended
daily dose is comparatively low: just 400-600 IU. But many public health experts are calling for the recommendation to be raised to 1,000-2,000
IU, the current upper limit considered safe for adults.
To get your daily dose of sun while minimizing skin risks -- you don't want to trade one cancer for another -- walk in the morning or afternoon,
when the rays are less intense. And try applying a sunscreen just before you leave the house. Because it takes about 15-30 minutes for chemical
sunscreens to kick in, by the time it starts working, you'll have gotten your daily D.
(This tip from www.realage.com)
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GET JUICED!
If you don't touch the hard stuff but would love some of the highly touted health benefits attributed to red wine, pour yourself a
glass of grape juice instead.
Like wine, grape juice is full of protective pigments known as flavonoids. Unlike wine, it doesn't stop you from driving home safely if you
over-indulge. And the juice's heart-smart reputation is growing. For instance, when people drank Concord grape juice daily for 2 weeks in a
study, their "bad" LDL cholesterol became less dangerous and their blood levels of disease-fighting antioxidants rose.
RealAge Benefit: Getting your daily quota of antioxidants -- grape flavonoids act like these disease fighters -- can make your RealAge as much as
6 years younger.
(This tip from www.realage.com)
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FIRST, PRETEND YOU'RE GUMBY . . .
Use your mind to help your muscles go from stiff to supple the next time you're doing a full-body stretch.
Put another way: pretend you're Gumby. Researchers have found that people who vividly imagine lengthening and moving their arms or legs find
stretching easier to do. And that could lead to greater flexibility gains. So close your eyes and envision your muscles getting longer and looser
whenever you stretch.
(This tip from www.realage.com)
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EXPAND YOUR MIND
Maximize your brainpower with meditation.
Meditation may stimulate the growth of brain tissue and reduce cognitive decline sometimes associated with aging. In a small study, people who
meditated exhibited increased thickness in brain regions involved in attention and sensory perception compared to people of the same age who did
not meditate. Take a few minutes every morning and evening to calm your mind and focus your thoughts.
(This tip from www.realage.com)
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A CASE FOR PEACE
Quarreling with your partner may put the brakes on your body's ability to heal quickly.
In a study, researchers inflicted small blister wounds on couples and monitored them for 24 hours. The blisters of quarrelsome couples healed 40
percent more slowly than the blisters of more amiable pairs. Promote a peaceful partnership by practicing conflict resolution with your
significant other and finding common ground whenever possible.
(This tip from www.realage.com)
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