Healthy eating has gained wide attention today. Sugar-free, low-calorie, low sodium food products abound in groceries and supermarkets. More and more individuals have started watching the food they eat. The consciousness towards non-healthy food has been raised, and people are starting to realize that the food they eat would determine their productivity in their later life.
But does one really have to be cautious of what food to put in their body system? Does one really have to deprive one’s self of the goodness of life that is succulent and mouthwatering and delicious food? What is the key to attaining a healthy and fit body without sacrificing one’s enjoyment of the food he eats?
The answer lies in the key word – Balance. Healthy eating is balanced eating. You don’t have to deprive yourself of that slice of cake or a piece of that chocolate bar. You don’t have to take tea instead of coffee all the time. You don’t have to eat vegetables and forget about meat. Vegetarianism is not healthy eating. Balance eating.
Precisely what do we mean by balance eating? Simple. For a certain amount of calorie heavy food that you eat, make sure to have some fruits or vegetables, which are rich in fibers and nutrients to balance the effect on your body. For every bite of cake you take, wash it off with your herbal tea. For every ounce of red meat, put in an ounce of protein-rich, low-fat poultry dishes.
Is there an exact ratio of the bad and good foods that one should take? There maybe many literatures on the Internet that will tell you about how to compute the calories vis-à-vis protein content of such products, but this could be tedious especially when you are confronted with real life eating events. So, how are you going to avoid the temptation of over eating? Are you going to deprive yourself? Obviously, you should not. Self-deprivation would only increase your craving. Remember the key, balance. Balance the proportions of the food. Do not take too much or too little of that food. Eat just enough to satisfy your hunger and your craving. And don’t eat everything one at a time. Faze yourself. Talk to people around. Engage in an interesting conversation and then go back to your food once in awhile.
Now, that takes care of one of the detriments of trying to adapt a healthy eating habit. Most individuals really fail whenever they have to attend special functions, parties and other events. But what about at home? Well, this is easier done than the previous example. Cooking at home is where one should have no problem eating healthy. At home you have the option to use healthy cooking oil and spices. You are free to cook healthier food staples. Again, always remember that the key in healthy eating is BALANCE.
Balance your eating habits, your eating proportions and your eating preferences and you are on your way to a healthy and more productive years in your life.
4.30.2008
Massage Therapy: A Step By Step Guide
Different Types Of Stroke And Pressure:
There are a variety of different strokes that can be used, ranging from the most delicate touch with the fingertips to focussed deep-tissue work.All strokes can be varied in speed and pressure.Keeping your hands relaxed, begin working slowly and rhythmatically, gradually building up speed and pressure as you experiment.
Some basic points:
1.As a general rule, strokes should be made firmly in the direction of the heart, and then lightly for the return stroke.
2.By varying their intensity, strokes can be used either to stimulate or relax.
3.Ideally the reciever should experience the massage as one long series of rhythmic strokes.
Massage Position:
Avoid working only from your hands and shoulders.Use the weight and movement of your whole body to improve the fluidity of your strokes and to help you when you wish to use more pressure.
Massage Strokes:
1.Gliding:
This stroke is used a great deal throughout the massage sequence and is particularly useful for applying oil to the body.It can be a feather-light or a firm re-assuring stroke.Keeping the fingers together and hands outstretched, glide the hands forward along the length of the body or limb, retaining contact with the flat of the hand.The strokes you employ can be either long or circular, using one or both hands.The function of gliding strokes is to relax and stretch your partners muscles.
2.Kneading:
Kneading is a firm stroke used on a specific area to help release muscle tension and improve circulation.Gently grasp the area(e.g. calf, thigh, or fleshy area over the hip) with both hands and make a kneading action similar to that of kneading dough.
3.Draining:
A light-to medium-pressure stroke which relaxes and stretches the muscles anmd improves circulation.Use either the heel of the hand on larger areas (e.g. thigh) or the thumbs on smaller areas(e.g. calves, forearms).With one hand following the other, push firmly using the heel or thumb of first hand and the next, traveling slowly upward along the limb or muscle.
4.Pulling:
This stroke can be used to pull and stretch the muscles of the trunk, and the legs.Use alternating hands in a pulling motion, gradually moving them up the body.
5.Wringing:
This stroke is similar to "pulling", but works right across the body or limb.This is a good stroke with which to finish a particular sequence and can be used on the torse, legs, and arms.Start with hands placed either side of the body or limb.Moving the hands in a forward and back motion across the body, progress slowly up toward the head.
6.Friction Strokes:
These are deeper strokes wich allow you to work around jionts and into the muscles and tendons, to iron out knots and release tension.Using the thumbs or fingertips, work slowly and firmly into the area, making tiny circular movements.Different individuals will prefer different pressures-some will only be able to tolerate light pressure, others will want you to work as deeply as possible.
7.Percussive Strokes:
Percussive strokes, such as hacking, cupping and plucking, are used to stimulate areas, improve circulation, and release muscle tension.They can be used on the shoulders, arms, legs, buttocks, and gently along the back.Do not use percussive strokes directly on the spine.These strokes are not an essential part of any massage sequence, but you may wish to incorporate some of them into your routine.They can be performed very lightly, or with more intensity, as appropriate.Remember to keep your hands and wrists as relaxed as possible.
8.Hacking:
With hands open and palms facing each other, make an alternating "chopping" motion up and down the body.As a variation on this stroke, curl the fingers into loose fists to create more of pummeling effect on the body.
9.Cupping:
Cup hands and face palms downwards.Keeping hands cupped, gently beat up and down along the body.
10.Pinching Or Plucking:
Gently lift small amounts of flesh and let it slide through the fingers.
There are a variety of different strokes that can be used, ranging from the most delicate touch with the fingertips to focussed deep-tissue work.All strokes can be varied in speed and pressure.Keeping your hands relaxed, begin working slowly and rhythmatically, gradually building up speed and pressure as you experiment.
Some basic points:
1.As a general rule, strokes should be made firmly in the direction of the heart, and then lightly for the return stroke.
2.By varying their intensity, strokes can be used either to stimulate or relax.
3.Ideally the reciever should experience the massage as one long series of rhythmic strokes.
Massage Position:
Avoid working only from your hands and shoulders.Use the weight and movement of your whole body to improve the fluidity of your strokes and to help you when you wish to use more pressure.
Massage Strokes:
1.Gliding:
This stroke is used a great deal throughout the massage sequence and is particularly useful for applying oil to the body.It can be a feather-light or a firm re-assuring stroke.Keeping the fingers together and hands outstretched, glide the hands forward along the length of the body or limb, retaining contact with the flat of the hand.The strokes you employ can be either long or circular, using one or both hands.The function of gliding strokes is to relax and stretch your partners muscles.
2.Kneading:
Kneading is a firm stroke used on a specific area to help release muscle tension and improve circulation.Gently grasp the area(e.g. calf, thigh, or fleshy area over the hip) with both hands and make a kneading action similar to that of kneading dough.
3.Draining:
A light-to medium-pressure stroke which relaxes and stretches the muscles anmd improves circulation.Use either the heel of the hand on larger areas (e.g. thigh) or the thumbs on smaller areas(e.g. calves, forearms).With one hand following the other, push firmly using the heel or thumb of first hand and the next, traveling slowly upward along the limb or muscle.
4.Pulling:
This stroke can be used to pull and stretch the muscles of the trunk, and the legs.Use alternating hands in a pulling motion, gradually moving them up the body.
5.Wringing:
This stroke is similar to "pulling", but works right across the body or limb.This is a good stroke with which to finish a particular sequence and can be used on the torse, legs, and arms.Start with hands placed either side of the body or limb.Moving the hands in a forward and back motion across the body, progress slowly up toward the head.
6.Friction Strokes:
These are deeper strokes wich allow you to work around jionts and into the muscles and tendons, to iron out knots and release tension.Using the thumbs or fingertips, work slowly and firmly into the area, making tiny circular movements.Different individuals will prefer different pressures-some will only be able to tolerate light pressure, others will want you to work as deeply as possible.
7.Percussive Strokes:
Percussive strokes, such as hacking, cupping and plucking, are used to stimulate areas, improve circulation, and release muscle tension.They can be used on the shoulders, arms, legs, buttocks, and gently along the back.Do not use percussive strokes directly on the spine.These strokes are not an essential part of any massage sequence, but you may wish to incorporate some of them into your routine.They can be performed very lightly, or with more intensity, as appropriate.Remember to keep your hands and wrists as relaxed as possible.
8.Hacking:
With hands open and palms facing each other, make an alternating "chopping" motion up and down the body.As a variation on this stroke, curl the fingers into loose fists to create more of pummeling effect on the body.
9.Cupping:
Cup hands and face palms downwards.Keeping hands cupped, gently beat up and down along the body.
10.Pinching Or Plucking:
Gently lift small amounts of flesh and let it slide through the fingers.
How To Build Firm,Healthy Hips & Thighs
People conscious of their physiques resort to different kinds of exercises to reduce the "stubborn bulge" commonly known as cellulite which is nothing but the extra fat around thier hips and thighs.To win this battle against cellulite,we need to employ strategic forces,such as regular exercise,proper nutrition,and a healthy lifestyle.There is an agreement that improving circulation can improve the health and appearance of our skin.And a healthier,more elastic skin can reduce the appearance of cellulite.
A low-fat diet and regular exercise are especially effective.Muscle-building exercises have more impact because muscles are metabolically more active than fat.We may not be able to eliminate the "stubborn bulge" completely,but we can certainly reduce it.
Nutritional Solutions Nutrition plays a vital role in supporting the anti-cellulite programme.A lot of women are convinced that they have to starve themselves to lose fat.It is hard to convince them that they need proper diet to get results.It is not that hard to follow a healthy nutrition programme.
Exercises Health researchers and gyms nowadays suggest various exercises to stave off buidt-up of fat around hips and thighs.Here are 2 great gluteus and thigh exercises which we can incorporate into our full-body exercise programme.
1.The Lunge Position your legs about shoulder width apart,with your feet pointing straight ahead.Pick up a pair of dumbbells bending at knees to make sure that you do not strain your back.Step your left foot forward,keeping your forward leg centred over your ankle.To help maintain balance,remember to push off your heel and not your toes.Stay focussed on the front leg even if you start to feel tension in your back leg.Your front leg is the primary mover.Do either 3 or 4 sets of 10 to 12 reps,to feel the burn.Work on one leg at a time rather than alternating between one leg and the other.Lower your body for 2 seconds,without pause and then take 2 secs to stand back up in 2-0-2 beat.
2.The Squat Position yourself under the bar,placing it on the upper portion of your trapezious(the triangular muscle below your neck).Squeeze your shoulders together and place your hands on the bar.Choose a comfortable stance with your feet about shoulder width apart or slight;y wider.A wider stance allows you to squat deeper without bending too far forward.Slowly squat as low as you can,stopping before your hips begin to roll forward.Once you reach the bottom,slowly press the weight up.Knees and hips will move back in line with one another simultaneously.Your knees should not wobble as you squat.Perform 3-4 sets of 10 to 15 reps and take about 3 minutes to fully recuperate between sets if you are really working hard.
As we can see,there is really a solution to the problem of lower body fat-fat below the belt.Only diets and aerobic exercises are not enough.The right way to build better body fat is through a complete programme of proper weight training(lunge and squat especially)and optimal nutrition.Following a proper strategic force will help women build firm,healthy hips and thighs.
A low-fat diet and regular exercise are especially effective.Muscle-building exercises have more impact because muscles are metabolically more active than fat.We may not be able to eliminate the "stubborn bulge" completely,but we can certainly reduce it.
Nutritional Solutions Nutrition plays a vital role in supporting the anti-cellulite programme.A lot of women are convinced that they have to starve themselves to lose fat.It is hard to convince them that they need proper diet to get results.It is not that hard to follow a healthy nutrition programme.
Exercises Health researchers and gyms nowadays suggest various exercises to stave off buidt-up of fat around hips and thighs.Here are 2 great gluteus and thigh exercises which we can incorporate into our full-body exercise programme.
1.The Lunge Position your legs about shoulder width apart,with your feet pointing straight ahead.Pick up a pair of dumbbells bending at knees to make sure that you do not strain your back.Step your left foot forward,keeping your forward leg centred over your ankle.To help maintain balance,remember to push off your heel and not your toes.Stay focussed on the front leg even if you start to feel tension in your back leg.Your front leg is the primary mover.Do either 3 or 4 sets of 10 to 12 reps,to feel the burn.Work on one leg at a time rather than alternating between one leg and the other.Lower your body for 2 seconds,without pause and then take 2 secs to stand back up in 2-0-2 beat.
2.The Squat Position yourself under the bar,placing it on the upper portion of your trapezious(the triangular muscle below your neck).Squeeze your shoulders together and place your hands on the bar.Choose a comfortable stance with your feet about shoulder width apart or slight;y wider.A wider stance allows you to squat deeper without bending too far forward.Slowly squat as low as you can,stopping before your hips begin to roll forward.Once you reach the bottom,slowly press the weight up.Knees and hips will move back in line with one another simultaneously.Your knees should not wobble as you squat.Perform 3-4 sets of 10 to 15 reps and take about 3 minutes to fully recuperate between sets if you are really working hard.
As we can see,there is really a solution to the problem of lower body fat-fat below the belt.Only diets and aerobic exercises are not enough.The right way to build better body fat is through a complete programme of proper weight training(lunge and squat especially)and optimal nutrition.Following a proper strategic force will help women build firm,healthy hips and thighs.
Juice Therapy
Chill it out!!!
1.Red Wonder
Ingredients: 80 ml Carrot juice,80 ml beetroot juice,100ml tomato juice,ice-cubes,2 tsp lemon juice,1 pinch of rock salt,pepper powder.
For Garnishing:Some mint leaves.
Method: Mix all the juices together.Add sugar cubes,salt and pepper.Garnish with mint leaves and serve.
2.Summer Magic
Ingredients: Watermelon(enough to make 200ml juice),Pomegranate(enough to make 200ml juice),mint leaves(chopped),1 tbsp lemon juice,crushed ice.
For Garnishing: 1 tsp aniseed(roasted).
Method: In a tall glass,place the crushed ice at the bottom.Pour the juices and add the mint leaves.Add the lemon juice.Garnish with aniseed and serve.
3.Mint Cooler Cocktail:
Ingredients:
60ml Bacardi White(optional); 90 ml mint tea; 1 tsp honey; 4-5 lemon chunks; 5 mint leaves;
Method:
Muddle lemon chunks, mint leaves and honey.Add Bacardi.Fill the glass with ice and then top up with tea liqueur.
1.Red Wonder
Ingredients: 80 ml Carrot juice,80 ml beetroot juice,100ml tomato juice,ice-cubes,2 tsp lemon juice,1 pinch of rock salt,pepper powder.
For Garnishing:Some mint leaves.
Method: Mix all the juices together.Add sugar cubes,salt and pepper.Garnish with mint leaves and serve.
2.Summer Magic
Ingredients: Watermelon(enough to make 200ml juice),Pomegranate(enough to make 200ml juice),mint leaves(chopped),1 tbsp lemon juice,crushed ice.
For Garnishing: 1 tsp aniseed(roasted).
Method: In a tall glass,place the crushed ice at the bottom.Pour the juices and add the mint leaves.Add the lemon juice.Garnish with aniseed and serve.
3.Mint Cooler Cocktail:
Ingredients:
60ml Bacardi White(optional); 90 ml mint tea; 1 tsp honey; 4-5 lemon chunks; 5 mint leaves;
Method:
Muddle lemon chunks, mint leaves and honey.Add Bacardi.Fill the glass with ice and then top up with tea liqueur.
Fitness Walking
Even in this age of high-tech exercise machines of every kind,there is still a great deal of interest in a form of exercise that is as old as the human race.
This form of exercise i.e walking is one of the best physical exercises for people of all age groups.
Walking tones up all the body muscle groups and keeps the body flexible.Moreover,it is inexpensive,safe and easy to carry out.When you walk you will notice that more than half the body muscles participate in the exercise.The foot,leg and hip muscles and many of the back muscles along with those of the tummy are operative in actively supporting the weight of the upper part of the body,while the shoulder and neck muscles work harder to hold your head erect as you stride along briskly for a fitness walk.
It promotes good posture which conveys an impression of alertness,confidence and a magnetic personality.Besides these perceptible gains,a number of not-so obvious benefits accrue automatically when you become a regular fitness walker.These are:
Safe Exercise.
Much convenient.
Low cost.
Aerobic workout.
Burns some calories.
Arrests oesteoporosis.
Stress fighter and mood enhancer.
Your insurance against diabetes.
Reduces skin problems.
Enhances stamina.
Suits all age groups.
Now it must be abundantly clear that the simple exercise of walking has a magical effect on your mental or physical health.Let us delve into the finer points of the walking procedure as well.This versatile exercisehas several styles to choose from;strolling,everyday walking,hiking,fitness walking and race walking.It is fitness walking which is recommended as an excellent form of exercise for professionals.Accelerated leg and arm movement combined with the correct walking technique is defined as fitness walking.There is no hard and fast rule about the speed with which one walks.It could be anything between 4 and 6.5 km per hour,depending upon your age and physical condition.In the process,you should try to set as the target,getting your pulse rate up to 80% of the projected maximum and sustain it for 10-20 minutes,depending on your endurance.
Calculating the maximum heart rate (MHR)is easy.Subtract your age in years from 220.If you are 40,220-40=180 is your projected maximum heart rate.80% of 180 is 144.This is your target.Remember to work upto the target slowly evenif it takes months.One should set apart about an hour daily for the purpose.It is not uncommon to feel mild muscle soreness a day or two after you start the regimen.But if you progress slowly into the programme,you should not experience any extreme pain.
However there are several things to be followed while carrying out this form of exercise:
1.Most important is to schedule your walking and to maintain that schedule everyday.
Regular brisk walking helps lower the arterial pressure.It eases stress and lowers hypertension to a considerable extent.
Walking burns up calories and therefore is ideal for the overweight.It also arrests oesteoporosis and is also considered a component of treatment of Diabetes.
2.Walk with an erect and good posture holding your back straight and head high.
3.Begin slowly and build up the stamina.In the first week, 20min a day should suffice.Then increase gradually by 10 min every week to make it an hour a day.
You must carry on for atleast 5-6 days a week.Always warm up for about 5-10mins. by gentle stretching and slow walking.
After the hectic workout,it would be easier to walk the last 5-10min at a slower pace.
4.The shoes must neither be too tight nor too loose.They should fit your feet comfortably without causing soreness and discomfort to any of part of your feet even if you put on for a few hours at a stretch.
5.Clothing for fitness walking should also be comfortable allowing complete freedom of movement.
Care Of Your Breasts
The cleanliness of the nipple should begin right from the beginning of pregnancy.A regular gentle massage of the breast, starting from the periphery to the areola and the nipple, should be done.To raise your nipples, slowly massage them with oil from the seventh month of pregnancy.Stretch them gently.This prevents retracted nipples.This routine keeps the nipples soft and erect so the chances of cracked or painful nipples are greatly reduced.In the ninth month, the mother-to-be must indulge in positive visualisation.Visualise that your baby is in your arms sucking your breasts, which are full of the goodness in you in the form of breast milk.The baby is sucking peacefully and a warm glow is enveloping you.This feeling of joy stimulates your brain to produce more milk producing hormones.Along with this interact with your doctor and understand and dispel your misconceptions and most importantly, those of your elders-like wasting away the colostrum.Correct positive feedback will help you tremendously.Constant and continuous(day and night)mother and child proximity i.e. rooming in promotes pro-lactin activity.It always improves milk secretion.
Guide To Breastfeeding
Breastfeeding is the suckling of an infant and the natural method of feeding in mammals and humans.Most authorities believe that it is the best way of providing nourishment for a baby as the milk contains all the nutrients required in an easily digestible form, as well as antibodies to protect against infection and allergies.Since breast-feeding is regulated by the baby, over-feeding and early obesity is unlikely, and the milk is always warm, sterile, fresh and available.The fluid produced in the first few days after childbirth is called colostrum, and it is protein-rich, containing antibodies and a natural laxative to stimulate the baby's bowels.Milk production begins 3-5 days after childbirth, and is triggered by hormonal changes.Suckling stimulates the nerve endings in the Areola and the production of Prolactin and Oxytocin hormones from the pituitary gland.Prolactin stimulates the production of milk while oxytocin plays a part in the Let-Down Reflex, in which the muscle fibres surrounding the milk glands contract, moving milk to the milk ducts.Oxytocin also helps the Uterus return to normal size after childbirth.Breast-feeding helps mother lose the extra weight gained during pregnancy but does not appear to have any permanent effect on the size and shape of the breasts and lessens the risk of developing Breast Cancer in later life.Women who have had breast reconstruction surgery with silicone implants and breast augmentation may still be able to breastfeed.Women who have had reduction surgery may not be able to breastfeed if too many mammary ducts ahev been cut.Breastfeeding is not recommended if the mother has active tuberculosis or chickenpox infections as these can be passed on to the baby, as can the AIDS virus.Women taking some antibodies, tranquilizers, hormonal medicine, anti-cancer drugs, radioactive medicines or drinking more than 7 units of alcohol per day should avoid breastfeeding.
During Breast feeding the breasts require special care, with particular attention to washing and drying.Creams and lotions can help prevent soreness and cracked nipplesIt is important that the baby is latched onto the breast correctly.It should have the nipple well back in the mouth with the lips around the areola.The mouth is then on the breast tissue instead of the nipple.The baby sqeezes the nipple against the palate with its tongue, and this draws milk into its mouth.An infant soon acquires this natural skill.Feeding on demand appears to be the best way of nourishment, and the baby should be allowed to feed from both breasts.Breastfeeding may act as a method of contraception as it changes the levels of hormones and prevents ovulation, but it is unreliable, particularly when the baby starts to be weaned.A woman may be ovulating even if menstrual periods are absent.Effectiveness in preventing pregnancy is 60-75%.
Breastfeeding problems generally arise because of excess milk production, sore nipples or an infection.If too much milk is produced, the breasts become engorged.This is eased by feeding or expressing milk by hand or with a pump.Engorged breasts can make it difficult for the baby to latch on properly, and some milk may need to be expressed first.The condition can be eased by bathing the breasts in warm water, applying a hot compress and stroking.Engorgement can occur at any time if the breasts are not emptied of milk, eg., if the baby misses a feed.As mentioned above, breastfeeding occurs because of the stimulation of nerve-endings during suckling, resulting in the let-down reflex.Mnay women suffer from sore or cracked nipples when breast-feeding.This may be caused by incorrect latching-on or by allowing the baby to pull on yhe nipple, especially when it is releasing its hold on the breast.It is best to stop feeding from the affected breast and apply lotion or oil to the nipple, as advised by a doctor.Sore or cracked nipple heal faster when exposed to air.Cracked nipples can lead to infection, but using a breast shield allows the baby to feed, affording protection while healing occurs.The most common breast infection is Mastitis, but a Breast abscess may also form.A blocked milk duct in the nipple is a problem that can result from a bra that is too tight, engorged breasts or from blockage by dried milk.The breast may feel lumpy and tender, with reddened skin.The blockage may be cleared by feeding and massaging the breast above the affected duct, but to lessen the risk of an abscess a doctor's advice should be sought if the condition does not clear.
During Breast feeding the breasts require special care, with particular attention to washing and drying.Creams and lotions can help prevent soreness and cracked nipplesIt is important that the baby is latched onto the breast correctly.It should have the nipple well back in the mouth with the lips around the areola.The mouth is then on the breast tissue instead of the nipple.The baby sqeezes the nipple against the palate with its tongue, and this draws milk into its mouth.An infant soon acquires this natural skill.Feeding on demand appears to be the best way of nourishment, and the baby should be allowed to feed from both breasts.Breastfeeding may act as a method of contraception as it changes the levels of hormones and prevents ovulation, but it is unreliable, particularly when the baby starts to be weaned.A woman may be ovulating even if menstrual periods are absent.Effectiveness in preventing pregnancy is 60-75%.
Breastfeeding problems generally arise because of excess milk production, sore nipples or an infection.If too much milk is produced, the breasts become engorged.This is eased by feeding or expressing milk by hand or with a pump.Engorged breasts can make it difficult for the baby to latch on properly, and some milk may need to be expressed first.The condition can be eased by bathing the breasts in warm water, applying a hot compress and stroking.Engorgement can occur at any time if the breasts are not emptied of milk, eg., if the baby misses a feed.As mentioned above, breastfeeding occurs because of the stimulation of nerve-endings during suckling, resulting in the let-down reflex.Mnay women suffer from sore or cracked nipples when breast-feeding.This may be caused by incorrect latching-on or by allowing the baby to pull on yhe nipple, especially when it is releasing its hold on the breast.It is best to stop feeding from the affected breast and apply lotion or oil to the nipple, as advised by a doctor.Sore or cracked nipple heal faster when exposed to air.Cracked nipples can lead to infection, but using a breast shield allows the baby to feed, affording protection while healing occurs.The most common breast infection is Mastitis, but a Breast abscess may also form.A blocked milk duct in the nipple is a problem that can result from a bra that is too tight, engorged breasts or from blockage by dried milk.The breast may feel lumpy and tender, with reddened skin.The blockage may be cleared by feeding and massaging the breast above the affected duct, but to lessen the risk of an abscess a doctor's advice should be sought if the condition does not clear.
Hair Care
Regular Care Of Hair:
Taking care of hair is in fact much the same as taking care of skin.An effective hair care discipline involves cleansing, toning and conditioning routines carried out with religious regularity.
1.Care Of Oily Hair And Scalp Condition:
The principle of care for oily hair and scalp condition is the same as used for oily skin condition.The routine aims at removing the excess oil and to exfoliate skin cells which clogs up and suffocate the hair follicles in our scalp.The emphasis is laid on cleansing and toning routines.Since the hair has to be washed as frequently as it gets dirty and oily, a natural shampoo on a formulation of herbs such as amla, shikakai, trijla is ideal.Massaging hair and scalp is important for the well being as well as good growth of the hair.For dry hair, scalp massaging with oil is recommended.For oily hair massaging with toning lotion is suitable.
Home-made Cosmetics For Oily Hair:
A.Take some dry soap nuts(reetha) and soak them in water overnight.Mash them in the morning and strain the soapy solution.Add a tsp of shikakai powder and wash your hair.
If you are unable to make the shampoo cleanser at home, use this infusion recipe.Prepare it and mix in the shampoo you use.
B.To make the infusion, boil two handful of mint leaves in one and a half glass of water for 20 minutes.Strain the solution and mix in a 300ml bottle of shampoo.
Toning Lotion For Oily Hair:
Mix a tbsp of Malt Vinegar in a glass of water.Add a pinch of salt in it.Use 2 tbsps of it on your scalp and massage it with your finger tips twice a week.Leave the lotion on for one hour.Rinse with cool water, brush and set your hair.
2.Care For Dry Hair:
Dry hair tends to be thin and rough.It is susceptible to tangles, damage, breakage and split ends.The primary aim is to replenish the oil and the moisture in the hair.
Home-made Cosmetic Care For Dry Hair:
Below are given few natural recipes that are time-tested.
The Gentle Cleanser:
Beat an egg in a cup of the skimmed milk.When the foam becomes consistent, rub it into the scalp.Leave it on for 5 minutes.Rinse the hair thoroughly with water.Carry out this routine twice a week.
The Protein Conditioner:
Beat one tbsp of castor oil, one tbsp of glycerine, one tbsp of cider vinegar and a tsp of mild herbal shampoo.Apply it on scalp and leave it on for 20 minutes.Rinse with clear water.
A Special Massage Oil Toner
Buy a bottle of castor oil or coconut oil.Add a tsp of lavender essential oil in it.Heat a little and massage it gently on your scalp at night.Rinse or shampoo it out in the morning.Follow this routine at least twice a week.
Taking care of hair is in fact much the same as taking care of skin.An effective hair care discipline involves cleansing, toning and conditioning routines carried out with religious regularity.
1.Care Of Oily Hair And Scalp Condition:
The principle of care for oily hair and scalp condition is the same as used for oily skin condition.The routine aims at removing the excess oil and to exfoliate skin cells which clogs up and suffocate the hair follicles in our scalp.The emphasis is laid on cleansing and toning routines.Since the hair has to be washed as frequently as it gets dirty and oily, a natural shampoo on a formulation of herbs such as amla, shikakai, trijla is ideal.Massaging hair and scalp is important for the well being as well as good growth of the hair.For dry hair, scalp massaging with oil is recommended.For oily hair massaging with toning lotion is suitable.
Home-made Cosmetics For Oily Hair:
A.Take some dry soap nuts(reetha) and soak them in water overnight.Mash them in the morning and strain the soapy solution.Add a tsp of shikakai powder and wash your hair.
If you are unable to make the shampoo cleanser at home, use this infusion recipe.Prepare it and mix in the shampoo you use.
B.To make the infusion, boil two handful of mint leaves in one and a half glass of water for 20 minutes.Strain the solution and mix in a 300ml bottle of shampoo.
Toning Lotion For Oily Hair:
Mix a tbsp of Malt Vinegar in a glass of water.Add a pinch of salt in it.Use 2 tbsps of it on your scalp and massage it with your finger tips twice a week.Leave the lotion on for one hour.Rinse with cool water, brush and set your hair.
2.Care For Dry Hair:
Dry hair tends to be thin and rough.It is susceptible to tangles, damage, breakage and split ends.The primary aim is to replenish the oil and the moisture in the hair.
Home-made Cosmetic Care For Dry Hair:
Below are given few natural recipes that are time-tested.
The Gentle Cleanser:
Beat an egg in a cup of the skimmed milk.When the foam becomes consistent, rub it into the scalp.Leave it on for 5 minutes.Rinse the hair thoroughly with water.Carry out this routine twice a week.
The Protein Conditioner:
Beat one tbsp of castor oil, one tbsp of glycerine, one tbsp of cider vinegar and a tsp of mild herbal shampoo.Apply it on scalp and leave it on for 20 minutes.Rinse with clear water.
A Special Massage Oil Toner
Buy a bottle of castor oil or coconut oil.Add a tsp of lavender essential oil in it.Heat a little and massage it gently on your scalp at night.Rinse or shampoo it out in the morning.Follow this routine at least twice a week.
Nail Care
Nail Damage And Prevention:
1.The simplest way to avoid nail damage is to wear gloves.
2.If you can't wear gloves, you could at least use a long handled mop-this allows you to keep your hands off water and your nails will definitely benefit.
3.If you do get your hands wet, remember to rinse them well and dry them carefully after the work is done.
4.Then apply ample amounts of a moisturising cream.
5.You must also take certain other precautions:
A.Use a pencil to operate the dial;
B.Use a tin-opener to open tins;
C.Use gardening gloves;
D.Avoid contact with strong chemicals;
E.Use moisturisers liberally.
6.Wear Polish-It works as a barrier for your nails and use acetone-free nail polish remover.
7.File in one direction only-Filing back and forth is bad because this frays and weakens the nails.File your nails in one direction only for the best results.
8.Keep your nails short.
9.Manicure after a bath.It is best to do your manicure after a bath because your nails are soft.
Pamper Yourself-Manicure & Pedicure:
Cosmetics To Disguise Nail Defects:
If your nails are deformed, the first thing to do is to visit your dermatologist-a number of nail problems are temporary and improve as the new nail appears and only a very few are permanent.The appearance of your nails can also be improved considerably by the use of cosmetics-for instance, ordinary nail enamel can camouflage a number of nail defects.A broken or split nail can be mended using what are called nail-mending fluids.To do this, a piece of thin tissue is placed over the crack or break in the nail.The nail mending fluid is thenm applied.When the product dries and sets, the nail can be painted with the nail enamel.
Common Nail Problems:
1.Brittle Nails:
Brittle nails and flaking of nails are very common due to excessive dryness of the nail plate.The nail plate is made up of dead keratin cells held together by a natural glue of fats and water.Any loss of fats and water causes the cells to separate and results in flaking and brittleness of the nails.
A.Many of our domestic chores remove the natural fats from the nails resulting in brittle nails, so do wear gloves.
B.Nail polish removers also have a dehydrating effect.If you have brittle nails avoid removing your nail polish too frequently.You can use a colourless polish or a base-coat or a top-coat, because then you can keep touching it up quite happily, without having to use the remover very frequently.
C.Regular massage around the nail-base with cream can have a good effect on brittle nails.
2.Hangnails:Hangnails are tears in the skin of the nailfolds and the cuticle.The cuticle and the nailfolds have a tendency to stick to the nail plate as it grows forward; the stretched cuticle may eventually tear.Sometimes the skin of the nailfolds also cracks, particularly if it is dry.Nervous nail biting habits, chewing nails, and picking the cuticle all encourage the developement of hangnails.
A.To avoid such conditions, keep the cuticles soft by massaging in creams and regularly loosening it from the nail-plate.
B.Clip off existing hangnails.
C.Avoid pulling off slivers as this can be very painful and can even cause infection of the nailfolds.
3.In-Growing Toe-Nails:If the toenail is not cut properly, it penetrates into the nail-fold as it grows, causing redness, swelling and pain.
A.Don't cut them too short;
B.Don't ever cut down the side of the nail;
C.Always follow the shape of the toe;
D.Once the pain has started, try to push the nail-fold away from the sharp edge of the skin.
4.Fungal Infections Of The Nail:When fungus infects the nails, they become thickened, broken and discoloured.Fungal infection can be easily treated- griseofulvin is given for milder infection and ketoconazole for more severe types-but let your doctor treat you.
1.The simplest way to avoid nail damage is to wear gloves.
2.If you can't wear gloves, you could at least use a long handled mop-this allows you to keep your hands off water and your nails will definitely benefit.
3.If you do get your hands wet, remember to rinse them well and dry them carefully after the work is done.
4.Then apply ample amounts of a moisturising cream.
5.You must also take certain other precautions:
A.Use a pencil to operate the dial;
B.Use a tin-opener to open tins;
C.Use gardening gloves;
D.Avoid contact with strong chemicals;
E.Use moisturisers liberally.
6.Wear Polish-It works as a barrier for your nails and use acetone-free nail polish remover.
7.File in one direction only-Filing back and forth is bad because this frays and weakens the nails.File your nails in one direction only for the best results.
8.Keep your nails short.
9.Manicure after a bath.It is best to do your manicure after a bath because your nails are soft.
Pamper Yourself-Manicure & Pedicure:
Cosmetics To Disguise Nail Defects:
If your nails are deformed, the first thing to do is to visit your dermatologist-a number of nail problems are temporary and improve as the new nail appears and only a very few are permanent.The appearance of your nails can also be improved considerably by the use of cosmetics-for instance, ordinary nail enamel can camouflage a number of nail defects.A broken or split nail can be mended using what are called nail-mending fluids.To do this, a piece of thin tissue is placed over the crack or break in the nail.The nail mending fluid is thenm applied.When the product dries and sets, the nail can be painted with the nail enamel.
Common Nail Problems:
1.Brittle Nails:
Brittle nails and flaking of nails are very common due to excessive dryness of the nail plate.The nail plate is made up of dead keratin cells held together by a natural glue of fats and water.Any loss of fats and water causes the cells to separate and results in flaking and brittleness of the nails.
A.Many of our domestic chores remove the natural fats from the nails resulting in brittle nails, so do wear gloves.
B.Nail polish removers also have a dehydrating effect.If you have brittle nails avoid removing your nail polish too frequently.You can use a colourless polish or a base-coat or a top-coat, because then you can keep touching it up quite happily, without having to use the remover very frequently.
C.Regular massage around the nail-base with cream can have a good effect on brittle nails.
2.Hangnails:Hangnails are tears in the skin of the nailfolds and the cuticle.The cuticle and the nailfolds have a tendency to stick to the nail plate as it grows forward; the stretched cuticle may eventually tear.Sometimes the skin of the nailfolds also cracks, particularly if it is dry.Nervous nail biting habits, chewing nails, and picking the cuticle all encourage the developement of hangnails.
A.To avoid such conditions, keep the cuticles soft by massaging in creams and regularly loosening it from the nail-plate.
B.Clip off existing hangnails.
C.Avoid pulling off slivers as this can be very painful and can even cause infection of the nailfolds.
3.In-Growing Toe-Nails:If the toenail is not cut properly, it penetrates into the nail-fold as it grows, causing redness, swelling and pain.
A.Don't cut them too short;
B.Don't ever cut down the side of the nail;
C.Always follow the shape of the toe;
D.Once the pain has started, try to push the nail-fold away from the sharp edge of the skin.
4.Fungal Infections Of The Nail:When fungus infects the nails, they become thickened, broken and discoloured.Fungal infection can be easily treated- griseofulvin is given for milder infection and ketoconazole for more severe types-but let your doctor treat you.
Skin Care
Skin Types And Skin Care:
It is really important for you to be able to identify your skin type.This is to enable you to look after your skin correctly.Also the selection of your cosmetics is, to a considerable extent, influenced by your skin type.Although no two skins are exactly similar most have characteristics which enable them to be grouped into one of the following types:Dry skin, Normal skin, Combination skin and Oily skin.
To determine your skin type, wash your face with a mild face wash.Then, after 30 minutes, press a clean tissue against your forehead, nose, cheeks and chin.If the tissue shows no trace of oil, then you have dry skin.Dry skin looks rough and is prone to premature fine lines and wrinkles.If your skin is oily in some parts but dry in others, then you have combination skin.Normal skin usually looks smooth and is not prone to break outs.Oily skin feels oily to touch and tends to shine.Oily skin is also prone to blackheads and pimples.A sensitive skin needs special care, as it may be sensitive to some ingredients found in popular cosmetics.Those with sensitive skin should always use beauty aids that are hypoallergenic to protect their skin from allergic reactions.A regular skin care programme, adapted to the needs of your particular skin type, goes a long way in keeping your skin radiant and problem free.
- Dry Skin:Dry skin needs extra care, as it is prone to fine lines and wrinkles.This is especially true during the winter months when it feels even drier and may feel too taut or may even flake.A few measures help alleviate dryness and keep your skin supple and, at the same time, guard against premature aging.
1.Always wash your face with a mild, soap-free face wash.Never use soap, as that would further strip your skin of natural oil.
2.Always use a moisturiser during the day.Use upward,circular motion to lightly massage the moisturiser into your face.Make sure not to pull or tug your skin.
3.You should consider using a night cream before going to bed at night.It is advisable to use a cream that contains Alpha Hydroxy Acids(or AHA's, as they're commonly known).AHA's are derived from sources such as milk, fruit and sugar-cane.These acids gently exfoliate the dry, dead, outermost layers of skin while they moisturise the newly revealed layers.They greatly benefit complexions that look dull, dry or flaky and they give your skin a beautiful glow.
4.Both AHA and Vitamin C help reduce fine lines and other signs of aging.Thus, you may get good results quickly by using a moisturiser or cream that contains Vitamin C during the day and an AHA-based night cream.Most known brands have moisturisers and creams that contain these.
5.If you have dry skin that tends to flake off, looks red and has some itchy patches that scab, consult your doctor to rule out eczema.Eczema, also known as atopic dermititis, is generally considered to be a hereditary condition that can occur throughout the year.Other causes of eczema can be fabrics such as wool, some skin-care products or detergents etc.Your doctor may prescribe a cream to soothe the redness and irritation.Non-irriating fabrics such as cotton also help avoid flare-ups.
6.Many people suffer from weather-related dry skin. If the weather in the winter months is normally drier and this tends to dehydrate your skin, regular use of moisturiser will keep your skin hydrated and supple.
- Normal Skin: Nomal skin is usually trouble-free and needs simple care to keep it healthy and glowing.Normal skin also tolerates most popular lotions and creams as well.A regular skin-care program combined with a balanced, healthy diet helps keep normal skin stay supple and young.Regular care for normal skin should include a few simple steps.
1.Cleansing, toning, and moisturising daily keeps normal skin in great shape for a long time.It is advisable to use natural products on your skin.
2.It's easy to take trouble-free skin for granted.But, if neglected, it will begin to develop fine lines and wrinkles.So always remember to nourish and moisturise your skin.
3.Creams and lotions that contain vitamin A, C and E help improve the texture of your skin, making it smoother and softer.Moreover, these vitamins counter the effects of free radicals.
4.Even if your skin is normal, you still have to give it regular care.Your skin, like any other skin type, is constantly assaulted by free radicals.Free radicles are molecules formed in the skin when it is exposed to the environment, pollution, or sunlight.
It is really important for you to be able to identify your skin type.This is to enable you to look after your skin correctly.Also the selection of your cosmetics is, to a considerable extent, influenced by your skin type.Although no two skins are exactly similar most have characteristics which enable them to be grouped into one of the following types:Dry skin, Normal skin, Combination skin and Oily skin.
To determine your skin type, wash your face with a mild face wash.Then, after 30 minutes, press a clean tissue against your forehead, nose, cheeks and chin.If the tissue shows no trace of oil, then you have dry skin.Dry skin looks rough and is prone to premature fine lines and wrinkles.If your skin is oily in some parts but dry in others, then you have combination skin.Normal skin usually looks smooth and is not prone to break outs.Oily skin feels oily to touch and tends to shine.Oily skin is also prone to blackheads and pimples.A sensitive skin needs special care, as it may be sensitive to some ingredients found in popular cosmetics.Those with sensitive skin should always use beauty aids that are hypoallergenic to protect their skin from allergic reactions.A regular skin care programme, adapted to the needs of your particular skin type, goes a long way in keeping your skin radiant and problem free.
- Dry Skin:Dry skin needs extra care, as it is prone to fine lines and wrinkles.This is especially true during the winter months when it feels even drier and may feel too taut or may even flake.A few measures help alleviate dryness and keep your skin supple and, at the same time, guard against premature aging.
1.Always wash your face with a mild, soap-free face wash.Never use soap, as that would further strip your skin of natural oil.
2.Always use a moisturiser during the day.Use upward,circular motion to lightly massage the moisturiser into your face.Make sure not to pull or tug your skin.
3.You should consider using a night cream before going to bed at night.It is advisable to use a cream that contains Alpha Hydroxy Acids(or AHA's, as they're commonly known).AHA's are derived from sources such as milk, fruit and sugar-cane.These acids gently exfoliate the dry, dead, outermost layers of skin while they moisturise the newly revealed layers.They greatly benefit complexions that look dull, dry or flaky and they give your skin a beautiful glow.
4.Both AHA and Vitamin C help reduce fine lines and other signs of aging.Thus, you may get good results quickly by using a moisturiser or cream that contains Vitamin C during the day and an AHA-based night cream.Most known brands have moisturisers and creams that contain these.
5.If you have dry skin that tends to flake off, looks red and has some itchy patches that scab, consult your doctor to rule out eczema.Eczema, also known as atopic dermititis, is generally considered to be a hereditary condition that can occur throughout the year.Other causes of eczema can be fabrics such as wool, some skin-care products or detergents etc.Your doctor may prescribe a cream to soothe the redness and irritation.Non-irriating fabrics such as cotton also help avoid flare-ups.
6.Many people suffer from weather-related dry skin. If the weather in the winter months is normally drier and this tends to dehydrate your skin, regular use of moisturiser will keep your skin hydrated and supple.
- Normal Skin: Nomal skin is usually trouble-free and needs simple care to keep it healthy and glowing.Normal skin also tolerates most popular lotions and creams as well.A regular skin-care program combined with a balanced, healthy diet helps keep normal skin stay supple and young.Regular care for normal skin should include a few simple steps.
1.Cleansing, toning, and moisturising daily keeps normal skin in great shape for a long time.It is advisable to use natural products on your skin.
2.It's easy to take trouble-free skin for granted.But, if neglected, it will begin to develop fine lines and wrinkles.So always remember to nourish and moisturise your skin.
3.Creams and lotions that contain vitamin A, C and E help improve the texture of your skin, making it smoother and softer.Moreover, these vitamins counter the effects of free radicals.
4.Even if your skin is normal, you still have to give it regular care.Your skin, like any other skin type, is constantly assaulted by free radicals.Free radicles are molecules formed in the skin when it is exposed to the environment, pollution, or sunlight.
Hand And Feet Care
Taking care of your hands is important as well as easy.Even those who think that they have no time for such treatments, can manage to take out about 5 minutes from their busy schedule, and pay some attention to those poor, neglected hands.
To make your hands look pretty as well as well-kept, start with manicure.It takes about 15 minutes, and once a week is quite enough.Once your hands are manicured, all you need is a little natural oil to keep it moisturised.
A Simple To Do-Home Manicure:
Things You Require:
For your manicure, take a small bowl of warm, soapy water.A small hand towel, a nail file, cotton wool, coconut oil for moisturising, nail polish remover, and polish.It is much nicer to prefer pink and pearlised shades, for the daytime.Nail polish is best applied before you go to bed so that you do not have to worry about badly kept nails in the morning.Purple, violet and other dark shades, are a bit too extreme for formal dressing, but if you find that they suit your personality, as a lady with a mind of her own, please go ahead! After all, individual tastes, differ.
Manicure Steps:
A.First, remove your older nail polish and then file your nails.Long nails are best suited to people with long slim fingers, and if you have short, sturdy singers, please make sure that your nails are shaped to an oval, and not more than 1/16 th of an inch past the fingertip.
B.Next, soak your hands in the soapy water, for 2 minutes.Press back the cuticles, very gently with your towel.They are very delicate, and need moisturising.To remove any soap deposit, wipe your nails again with nail polish remover.
C.Apply a base coat, beginning with the thumb.Base coats are normally transparent nail polishes, which are either strengtheners, or just present to stop the chemical products of the nail polish, to yellow your nails.
D.After it has dried, apply nail polish.Use only 2 light coats, allowing the first to dry completely before applying the second.
E.Finally, when the polish is completely dry, massage the coconut oil/ Almond oil/ olive oil into your hands up to the wrist.
A manicure once a week keeps your hands feeling good.As it is always preferable to use natural products, rather than expensive creams and moisturisers, go back to nature and every night, use a bit of milk cream, or milk as a natural moisturiser.A little bit of salt added to it will bleach your hands beautifully.
If you have to use your hands for washing up, gardening, or any work which needs hand care, it is always best to use hand gloves.And if you think that it is too tiresome, what is to stop you from oiling your hands too well, with coconut oil, or milk, and then washing up? For gardening, always make sure that little soap pieces are placed under your nails, so that dirt does not get caught between fingertips and nails.
Remember that very hot and very cold water is disastrous for hands.Make sure, the water is at room temperature.In the winters, it is always preferable to wash your face and hands in cold water, to keep the naturally moisturising oil in, but make sure, you apply some oil after a wash.
Exercise For The Fingers And The Wrist:Fingers are best kept supple by exercising upon an imaginary keyboard.Put your hands out, and flap them like wings of an ostrich, then rotate your wrists, clockwise and anticlockwise.If you happen to be doing a lot of writing work, exercise your fingers by clenching your fists, and then opening out your fingers, fast.This close-open, close-open exercise can not only relieve finger fatigue, but it's also useful in keeping your fingers from gaining deposits at the joints.
To make your hands look pretty as well as well-kept, start with manicure.It takes about 15 minutes, and once a week is quite enough.Once your hands are manicured, all you need is a little natural oil to keep it moisturised.
A Simple To Do-Home Manicure:
Things You Require:
For your manicure, take a small bowl of warm, soapy water.A small hand towel, a nail file, cotton wool, coconut oil for moisturising, nail polish remover, and polish.It is much nicer to prefer pink and pearlised shades, for the daytime.Nail polish is best applied before you go to bed so that you do not have to worry about badly kept nails in the morning.Purple, violet and other dark shades, are a bit too extreme for formal dressing, but if you find that they suit your personality, as a lady with a mind of her own, please go ahead! After all, individual tastes, differ.
Manicure Steps:
A.First, remove your older nail polish and then file your nails.Long nails are best suited to people with long slim fingers, and if you have short, sturdy singers, please make sure that your nails are shaped to an oval, and not more than 1/16 th of an inch past the fingertip.
B.Next, soak your hands in the soapy water, for 2 minutes.Press back the cuticles, very gently with your towel.They are very delicate, and need moisturising.To remove any soap deposit, wipe your nails again with nail polish remover.
C.Apply a base coat, beginning with the thumb.Base coats are normally transparent nail polishes, which are either strengtheners, or just present to stop the chemical products of the nail polish, to yellow your nails.
D.After it has dried, apply nail polish.Use only 2 light coats, allowing the first to dry completely before applying the second.
E.Finally, when the polish is completely dry, massage the coconut oil/ Almond oil/ olive oil into your hands up to the wrist.
A manicure once a week keeps your hands feeling good.As it is always preferable to use natural products, rather than expensive creams and moisturisers, go back to nature and every night, use a bit of milk cream, or milk as a natural moisturiser.A little bit of salt added to it will bleach your hands beautifully.
If you have to use your hands for washing up, gardening, or any work which needs hand care, it is always best to use hand gloves.And if you think that it is too tiresome, what is to stop you from oiling your hands too well, with coconut oil, or milk, and then washing up? For gardening, always make sure that little soap pieces are placed under your nails, so that dirt does not get caught between fingertips and nails.
Remember that very hot and very cold water is disastrous for hands.Make sure, the water is at room temperature.In the winters, it is always preferable to wash your face and hands in cold water, to keep the naturally moisturising oil in, but make sure, you apply some oil after a wash.
Exercise For The Fingers And The Wrist:Fingers are best kept supple by exercising upon an imaginary keyboard.Put your hands out, and flap them like wings of an ostrich, then rotate your wrists, clockwise and anticlockwise.If you happen to be doing a lot of writing work, exercise your fingers by clenching your fists, and then opening out your fingers, fast.This close-open, close-open exercise can not only relieve finger fatigue, but it's also useful in keeping your fingers from gaining deposits at the joints.
Body Care
Weight Reduction:
Counting Calories:
All the food you eat is a source of energy and can fatten you, but some foodstuffs are more fattening than others.For instance, fats are more fattening than both carbohydrates and proteins.Calories are a simple way to measure, how much energy and how much fattening potential your foods contain.Foodstuffs differ in thier caloric content because of two reasons: Firstly they contain varying amounts of fats, proteins, and carbohydrates and secondly, they contain different amounts of water, an ingredient which truly has zero calories.Similarly the energy you spend when working or exercising can be measured in calories.So the simple basis of a "calorie control" diet would be to limit your calorie intake, while making you use up the usual or more number of calories.Your body will then have to draw upon the fat stores to fill the energy gap and you would begin to lose weight.
While on a weight reducing diet there are certain foods you must avoid:
1.All fried and greasy foods.
2.All sweets:Honey, ice-creams, cakes, pastries, jams, chocolates, candies.
3.Dry fruits and nuts:peanuts, almonds, cashewnuts.
4.All alcoholic drinks.
5.Fruits: Bananas, grapes, mangoes, strawberries.
6.Vegetables: Potatoes and other tubers.
Foods which you can eat as much as desired without causing any problems:
1.Salads: Carrots, radish, tomatoes, onions, cucumbers, lettuce.
2.Drinks: Clear Soups,Lemon Juice, jaljeera, Buttermilk.
To Lose Weight Sensibly:
The safest and the most effective way of slimming is to lose weight slowly.Crash diets should be avoided as they often fail.This is simply because they just cannot be sustained.Moreover, crash dieting can adversely affect your beauty, making you look haggard.An advantage of a gradual diet control, is that your taste in foods can be adjusted over a reasonable period of time so that the craving for certain food items is reduced.
An average woman spends about 2,300 calories a day.If you want to reduce your weight, you should aim to eat about 1,200-1,300 calories daily.If you persistently eat about 1000 calories less every day, your body will have to make up the short fall, by using up about 100grams of your body fat daily.So in about ten days you would be able to lose a kilo of your weight.On this diet you should not expect a rapid loss of weight.It may take you sometime to lose the desired weight.Even though it would be slow, if you are steady in your diet control you are sure to be a winner.
How Fattening Are High Protein Foods?
There is a popular notion that protein-rich foods are not fattening.This is absolutely a myth.Proteins actually provide the same number of calories per gram as carbohydrates and so are equally fattening.But protein-rich(and even fatty foods) foods, do not leave the stomach as quickly as carbohydrates, so they tend to satisfy your appetite for longer periods of time and you do not feel hungry quickly.It is for this reason that a serving of mutton appears more filling than a bowl of cereal and sugar, even though the portions have been adjusted to give you precisely the same number of calories.
However a slimming diet which recommends protein foods, such as eggs, yoghurt or fish rather than starchy and sugary foods is very likely to be rich in minerals and vitamins as well.On the other hand refined carbohydrate foods can be easily eliminated from the diet without causing any deficiency of vitamins and minerals.
How To Cut Down On Fats:
Since fats contain more than twice as many calories to a gram as carbohydrates and proteins, a low fat diet would seem a very sensible way to cut down on the calories in your daily meals.The danger here lies in the fact that when you cut out on the fatty bit of your meals, you tend to feel hungry much sooner and if you succumb to your hunger-pangs, you might well end up eating more(snacks, sweets and other foods) before your next meal is due, and ruin your dietary schedule.
We consume a large amount of fat in our diet; actually 40% of our daily calorie intake is derived from fats.Half of this is visible as the oil we cook our food in, and the butter we spread on the breakfast bread.The other half, however, is not so obvious; the margarine present in the cakes and biscuits, the fat in a boiled egg and the cream in our morning cup of tea or coffee.
Counting Calories:
All the food you eat is a source of energy and can fatten you, but some foodstuffs are more fattening than others.For instance, fats are more fattening than both carbohydrates and proteins.Calories are a simple way to measure, how much energy and how much fattening potential your foods contain.Foodstuffs differ in thier caloric content because of two reasons: Firstly they contain varying amounts of fats, proteins, and carbohydrates and secondly, they contain different amounts of water, an ingredient which truly has zero calories.Similarly the energy you spend when working or exercising can be measured in calories.So the simple basis of a "calorie control" diet would be to limit your calorie intake, while making you use up the usual or more number of calories.Your body will then have to draw upon the fat stores to fill the energy gap and you would begin to lose weight.
While on a weight reducing diet there are certain foods you must avoid:
1.All fried and greasy foods.
2.All sweets:Honey, ice-creams, cakes, pastries, jams, chocolates, candies.
3.Dry fruits and nuts:peanuts, almonds, cashewnuts.
4.All alcoholic drinks.
5.Fruits: Bananas, grapes, mangoes, strawberries.
6.Vegetables: Potatoes and other tubers.
Foods which you can eat as much as desired without causing any problems:
1.Salads: Carrots, radish, tomatoes, onions, cucumbers, lettuce.
2.Drinks: Clear Soups,Lemon Juice, jaljeera, Buttermilk.
To Lose Weight Sensibly:
The safest and the most effective way of slimming is to lose weight slowly.Crash diets should be avoided as they often fail.This is simply because they just cannot be sustained.Moreover, crash dieting can adversely affect your beauty, making you look haggard.An advantage of a gradual diet control, is that your taste in foods can be adjusted over a reasonable period of time so that the craving for certain food items is reduced.
An average woman spends about 2,300 calories a day.If you want to reduce your weight, you should aim to eat about 1,200-1,300 calories daily.If you persistently eat about 1000 calories less every day, your body will have to make up the short fall, by using up about 100grams of your body fat daily.So in about ten days you would be able to lose a kilo of your weight.On this diet you should not expect a rapid loss of weight.It may take you sometime to lose the desired weight.Even though it would be slow, if you are steady in your diet control you are sure to be a winner.
How Fattening Are High Protein Foods?
There is a popular notion that protein-rich foods are not fattening.This is absolutely a myth.Proteins actually provide the same number of calories per gram as carbohydrates and so are equally fattening.But protein-rich(and even fatty foods) foods, do not leave the stomach as quickly as carbohydrates, so they tend to satisfy your appetite for longer periods of time and you do not feel hungry quickly.It is for this reason that a serving of mutton appears more filling than a bowl of cereal and sugar, even though the portions have been adjusted to give you precisely the same number of calories.
However a slimming diet which recommends protein foods, such as eggs, yoghurt or fish rather than starchy and sugary foods is very likely to be rich in minerals and vitamins as well.On the other hand refined carbohydrate foods can be easily eliminated from the diet without causing any deficiency of vitamins and minerals.
How To Cut Down On Fats:
Since fats contain more than twice as many calories to a gram as carbohydrates and proteins, a low fat diet would seem a very sensible way to cut down on the calories in your daily meals.The danger here lies in the fact that when you cut out on the fatty bit of your meals, you tend to feel hungry much sooner and if you succumb to your hunger-pangs, you might well end up eating more(snacks, sweets and other foods) before your next meal is due, and ruin your dietary schedule.
We consume a large amount of fat in our diet; actually 40% of our daily calorie intake is derived from fats.Half of this is visible as the oil we cook our food in, and the butter we spread on the breakfast bread.The other half, however, is not so obvious; the margarine present in the cakes and biscuits, the fat in a boiled egg and the cream in our morning cup of tea or coffee.
What Happens During Puberty?
From Tracee Cornforth,
The Physical and Emotional Changes of Puberty
When you think about puberty what's the first thing that comes to your mind? Many of you would probably say having periods or the menstrual cycle. But even before you have your first menstrual period, other changes happen in your body.
You might notice small, tender, and sometimes painful lumps or buds; just below your nipples when your breasts begin developing. This can occur up to two years before you have your first period.
Puberty also starts the growth of adult body hair. You'll begin to notice soft hair growing thicker and longer under your arms, on your legs, and in your pubic area. You might decide to shave this new hair. Make sure to use a new and clean razor and fresh, clean water anytime you shave body hair to prevent infections. You should never share your razor, or use a razor that someone else has used; doing so could put you at risk for various infections, including HIV.
Body odor also begins to develop during puberty.
You might decide that you want to use an antiperspirant or deodorant product to dispel any body odor that you experience.
Sometimes girls and boys develop acne during puberty. If you develop acne and it's bothers you, there are many products you can buy to help clear it up. If acne is severe, your doctor can prescribe medicine for your acne.
During puberty the size and shape of your body begins to change. Your breasts continue growing. You may notice that your waist is getting smaller, while your hips grow wider. Extra fat accumulates on your stomach and bottom as your body starts to take the shape of an adult woman. Your arms, legs, hands, and feet also grow during puberty, making girls feel self-conscious. Sometimes it might seem like your arms and legs are outgrowing your body, but don't worry it won't be long before the rest of your body catches up.
Emotional changes usually begin about the time menstruation begins. If you feel a little crazy just before your period, don't worry, you're not losing your mind. Many girls and women experience a variety of emotional and physical symptoms during their menstrual cycles. Scientists believe the constant fluctuations of hormone levels that occur during the menstrual cycle cause many of the physical and emotional symptoms that occur during the menstrual cycle.
Make a menstrual cycle calendar to note how you feel on different days during your menstrual cycle. If you consistently experience certain symptoms, you may have premenstrual syndrome, or PMS. Your doctor can use your menstrual cycle calendar to diagnosis PMS or other menstrual cycle disorders. Talk to your doctor if you are uncomfortable or unsure about any of the emotional or physical changes that happen to you during puberty and adolescence. Your doctor can prescribe medications and / or lifestyle changes such as diet or exercise to help reduce any symptoms that you might experience.
The Physical and Emotional Changes of Puberty
When you think about puberty what's the first thing that comes to your mind? Many of you would probably say having periods or the menstrual cycle. But even before you have your first menstrual period, other changes happen in your body.
You might notice small, tender, and sometimes painful lumps or buds; just below your nipples when your breasts begin developing. This can occur up to two years before you have your first period.
Puberty also starts the growth of adult body hair. You'll begin to notice soft hair growing thicker and longer under your arms, on your legs, and in your pubic area. You might decide to shave this new hair. Make sure to use a new and clean razor and fresh, clean water anytime you shave body hair to prevent infections. You should never share your razor, or use a razor that someone else has used; doing so could put you at risk for various infections, including HIV.
Body odor also begins to develop during puberty.
You might decide that you want to use an antiperspirant or deodorant product to dispel any body odor that you experience.
Sometimes girls and boys develop acne during puberty. If you develop acne and it's bothers you, there are many products you can buy to help clear it up. If acne is severe, your doctor can prescribe medicine for your acne.
During puberty the size and shape of your body begins to change. Your breasts continue growing. You may notice that your waist is getting smaller, while your hips grow wider. Extra fat accumulates on your stomach and bottom as your body starts to take the shape of an adult woman. Your arms, legs, hands, and feet also grow during puberty, making girls feel self-conscious. Sometimes it might seem like your arms and legs are outgrowing your body, but don't worry it won't be long before the rest of your body catches up.
Emotional changes usually begin about the time menstruation begins. If you feel a little crazy just before your period, don't worry, you're not losing your mind. Many girls and women experience a variety of emotional and physical symptoms during their menstrual cycles. Scientists believe the constant fluctuations of hormone levels that occur during the menstrual cycle cause many of the physical and emotional symptoms that occur during the menstrual cycle.
Make a menstrual cycle calendar to note how you feel on different days during your menstrual cycle. If you consistently experience certain symptoms, you may have premenstrual syndrome, or PMS. Your doctor can use your menstrual cycle calendar to diagnosis PMS or other menstrual cycle disorders. Talk to your doctor if you are uncomfortable or unsure about any of the emotional or physical changes that happen to you during puberty and adolescence. Your doctor can prescribe medications and / or lifestyle changes such as diet or exercise to help reduce any symptoms that you might experience.
Your Menstrual Cycle Calendar
From Tracee Cornforth,
Tracking Your Monthly Periods
Keeping a menstrual cycle calendar helps both you and your health-care provider see patterns that may develop during your menstrual cycles which may indicate a possible menstrual cycle disorder. Even if you have predictable periods that always start and end on time, and no symptoms to chart, it’s important to chart the days you menstruate and the amount of flow you have.
Your doctor will note the length of your menstrual cycles, the amount of blood flow you experience, and any symptoms you may have. If you develop a menstrual cycle disorder, or if another health issues arises, your menstrual cycle calendar can help you get a quicker, and perhaps more accurate, diagnosis.
You can use any type of calendar for your menstrual cycle calendar. Your menstrual cycle calendar can be online, a calendar or journal template from your word processing program, or it can even be store bought.
It’s best if you can use a calendar that is used exclusively for recording the days you have your period and any physical or emotional symptoms that you experience during your menstrual cycle. Remember, you’ll be sharing your menstrual cycle calendar with your doctor.
Tracking Your Monthly Periods
Keeping a menstrual cycle calendar helps both you and your health-care provider see patterns that may develop during your menstrual cycles which may indicate a possible menstrual cycle disorder. Even if you have predictable periods that always start and end on time, and no symptoms to chart, it’s important to chart the days you menstruate and the amount of flow you have.
Your doctor will note the length of your menstrual cycles, the amount of blood flow you experience, and any symptoms you may have. If you develop a menstrual cycle disorder, or if another health issues arises, your menstrual cycle calendar can help you get a quicker, and perhaps more accurate, diagnosis.
You can use any type of calendar for your menstrual cycle calendar. Your menstrual cycle calendar can be online, a calendar or journal template from your word processing program, or it can even be store bought.
It’s best if you can use a calendar that is used exclusively for recording the days you have your period and any physical or emotional symptoms that you experience during your menstrual cycle. Remember, you’ll be sharing your menstrual cycle calendar with your doctor.
Tip: When choosing a calendar to use for your menstrual cycle calendar make sure that each day has enough space for writing down any symptoms you might have.
Things to Write on Your Menstrual Cycle Calendar
- Write when you bleed. The first thing to write on your menstrual cycle calendar is the first day of your period and each successive day that you bleed during your periods. The easiest way to do this is to circle the number of the date on your calendar. Use a red pen or marker for better visibility. Circle the date on each day you experience vaginal bleeding, even if it’s a day when you spot or bleed between periods. Also, indicate on your calendar if bleeding is exceptionally light or heavy.
- Record how you feel. Has your day gone along easily without any major problems, or has today been one of those days when you want to pull your hair out? Have you felt anxious or depressed? Were you bloated today? Did you have a headache or any other pain? Are you experiencing more stress than usual? Note any symptoms or problems you experience each day.
- Rate your day.Use a scale of from 1 to 10 to rate your days. Rate your worst possible day with the number 1 and use the number 10 when you have your best possible days – days when you feel completely healthy and happy. Take time every day to rate your day – even if all your days are 10’s!
- Keep track of medications. If you take medicine on a regular basis, or if you occasionally take OTC or prescribed drugs, write down any medications or supplements that you take, and when you take them. This is particularly useful when side effects or drug interactions develop
What is Menstruation?
From Tracee Cornforth,
Normal Menstruation and Menstrual Disorders
Menstruation is the cyclic occurrence of uterine bleeding that occurs near the end of puberty in girls. Typically, first periods occur around age 12 or 13. However, some girls begin having periods as young as 8 or 9 years old, while others may be as old as 15 or 16. If menarche does not occur by the time a girl reaches the age of 16, she should see her doctor for evaluation. Menstruation usually begins about 2 1/2 years after girls begin developing breasts, and growing pubic and underarm hair.
Once menstruation begins, it continues until menopause occurs around the age of 50 when monthly menstrual cycles end. Surgical menopause occurs following removal of the ovaries during hysterectomy. Menstruation also temporarily stops during pregnancy. Hormonal contraceptives also stop normal menstruation and can safely be used to stop periods indefinitely or until pregnancy is desired.
If menstruation fails to occur for any other reason, amenorrhea occurs. Amenorrhea is a menstrual cycle disorder.
For the most part, the menstrual cycle occurs predictably and without problems. However, when things don’t go right -– when you experience heavy or excessive bleeding, when your period doesn’t occur when expected, when you have physical or emotional symptoms during the weeks before you menstruation, or when you experience painful periods or other symptoms –- you may have a menstrual cycle disorder.
Abnormal uterine bleeding is a common menstrual cycle disorder that includes several types of abnormal bleeding patterns, including amenorrhea. Other menstrual cycle disorders include dysmenorrhea, premenstrual syndrome or PMS, premenstrual dysphoric disorder or PMDD, and uterine fibroid tumors. Other factors that may affect normal menstruation include stress, illness, exercise, diet and nutrition, and work, family, and relationship issues.
See: The Symptoms of Menstrual Cycle Disorders
What Causes the Menstrual Cycle and Menstruation?
Your endocrine system produces hormones that work together with your reproductive organs to cause the menstrual cycle and menstruation when conception does not occur. The glands of the endocrine system produce hormones that regulate various bodily functions such as blood sugar levels, metabolism, and reproduction. The menstrual cycle occurs in distinct phases during which hormones cause the changes that prepare the uterus to sustain a pregnancy, and to cause menstruation when pregnancy does not occur.
See: Hormones and the Menstrual Cycle
How Often Does Normal Menstruation Occur?
The average menstrual cycle is 28 days and women menstruate, on average, about five to seven days during each cycle. The first day, or Day 1, of the menstrual cycle is the first day any bleeding occurs, even if it’s just spotting. It’s a good idea to use a calendar to keep track of your menstrual cycle. Tracking your periods and any symptoms that occur during the menstrual cycle can help your physician diagnose any problems that may occur.
See: Your Menstrual Cycle Calendar
How Much Blood Loss is Normal during Menstruation?
You might be surprised to learn that, while it might often seem like much more, the total amount of blood lost during menstruation is only a few tablespoons. You may be experiencing excessive bleeding if you have to change pads or tampons every hour or so for several hours in a row. Contact your health-care provider if you experience excessive bleeding during your period.
Tip: Girls often have irregular periods during the first few years after menstruation begins. It’s completely normal to have irregular periods while your body adjusts to all the physical and emotional changes that occur during adolescence.
Normal Menstruation and Menstrual Disorders
Menstruation is the cyclic occurrence of uterine bleeding that occurs near the end of puberty in girls. Typically, first periods occur around age 12 or 13. However, some girls begin having periods as young as 8 or 9 years old, while others may be as old as 15 or 16. If menarche does not occur by the time a girl reaches the age of 16, she should see her doctor for evaluation. Menstruation usually begins about 2 1/2 years after girls begin developing breasts, and growing pubic and underarm hair.
Once menstruation begins, it continues until menopause occurs around the age of 50 when monthly menstrual cycles end. Surgical menopause occurs following removal of the ovaries during hysterectomy. Menstruation also temporarily stops during pregnancy. Hormonal contraceptives also stop normal menstruation and can safely be used to stop periods indefinitely or until pregnancy is desired.
If menstruation fails to occur for any other reason, amenorrhea occurs. Amenorrhea is a menstrual cycle disorder.
For the most part, the menstrual cycle occurs predictably and without problems. However, when things don’t go right -– when you experience heavy or excessive bleeding, when your period doesn’t occur when expected, when you have physical or emotional symptoms during the weeks before you menstruation, or when you experience painful periods or other symptoms –- you may have a menstrual cycle disorder.
Abnormal uterine bleeding is a common menstrual cycle disorder that includes several types of abnormal bleeding patterns, including amenorrhea. Other menstrual cycle disorders include dysmenorrhea, premenstrual syndrome or PMS, premenstrual dysphoric disorder or PMDD, and uterine fibroid tumors. Other factors that may affect normal menstruation include stress, illness, exercise, diet and nutrition, and work, family, and relationship issues.
See: The Symptoms of Menstrual Cycle Disorders
What Causes the Menstrual Cycle and Menstruation?
Your endocrine system produces hormones that work together with your reproductive organs to cause the menstrual cycle and menstruation when conception does not occur. The glands of the endocrine system produce hormones that regulate various bodily functions such as blood sugar levels, metabolism, and reproduction. The menstrual cycle occurs in distinct phases during which hormones cause the changes that prepare the uterus to sustain a pregnancy, and to cause menstruation when pregnancy does not occur.
See: Hormones and the Menstrual Cycle
How Often Does Normal Menstruation Occur?
The average menstrual cycle is 28 days and women menstruate, on average, about five to seven days during each cycle. The first day, or Day 1, of the menstrual cycle is the first day any bleeding occurs, even if it’s just spotting. It’s a good idea to use a calendar to keep track of your menstrual cycle. Tracking your periods and any symptoms that occur during the menstrual cycle can help your physician diagnose any problems that may occur.
See: Your Menstrual Cycle Calendar
How Much Blood Loss is Normal during Menstruation?
You might be surprised to learn that, while it might often seem like much more, the total amount of blood lost during menstruation is only a few tablespoons. You may be experiencing excessive bleeding if you have to change pads or tampons every hour or so for several hours in a row. Contact your health-care provider if you experience excessive bleeding during your period.
What to Tell Your Doctor about Your Period
When your first period occurs, make sure to inform your doctor. From that point on throughout your reproductive years, your doctor appointments should include notation of the first day of your last period. Having a menstrual cycle calendar helps you to remember this information when asked. Other things you should tell your doctor about your period include:
*Having irregular, excessive, or other types abnormal bleeding
*Experiencing severe cramps during menstruation that is not relieved by OTC pain-killers, or experiencing pelvic pain that is unrelated to menstruation
*Not having periods
*Having menstrual cycles that are less than 21 days, or more than 35 days apart
*Anything about your period, or menstrual cycle, that seems abnormal for you
Tip: Girls often have irregular periods during the first few years after menstruation begins. It’s completely normal to have irregular periods while your body adjusts to all the physical and emotional changes that occur during adolescence.
Know Thy Brown Skin
From Dr. Susan C.Taylor
Susan C. Taylor, M.D., author of Brown Skin: Dr. Susan Taylor's Prescription for Flawless Skin, Hair, and Nails, is a Harvard-trained physician and an internationally recognized expert in dermatology and ethnic skin disease. She lectures worldwide, has appeared on the Today show and Weekend Today, and has been featured in Essence, Good Housekeeping, Heart and Soul, and other publications. Below is an excerpt from her book.
As a woman of color, you've always desired radiant, even-toned skin and healthy, fast-growing hair, but you may not have always had the facts and the guidance you need to look your best. Few books and magazines offer details about the skin and hair of women of color. The books that do offer only superficial, and sometimes inaccurate, information. To get the skin and hair you long for and deserve, you first need to become better acquainted with the skin you're in. As a woman of color, the better you understand what makes your skin and hair unique, the better you'll be able to care for your looks and uncover your natural beauty. In this chapter, you'll begin to learn about skin-of-color characteristics. Skin of color is quite different from white skin in many respects. Also, among women of color there is great variety of skin tones and types. As you gain a better understanding of the differences between skin of color and white skin, and what makes your skin distinct, you'll be able to make wiser decisions about your skin's care. With this knowledge you'll gain the power to look your best.
In Black and White: What Makes Skin of Color Different?
The distinctions between your skin of color and white skin are numerous.
The most notable differences include:
Although all people have the same number of melanocyte cells, people of color have melanocytes that are capable of making large amounts of melanin. This increased melanin is what gives skin of color its warm shade.
But there is no one type of skin of color. Among individual women of color, the amount of melanin varies dramatically, so that a woman with an abundance of melanin will have deep chocolate-brown skin tone, while a woman with less melanin will have vanilla skin tone. There are numerous shades -- an estimated thirty-five shades among women of African descent.
Melanin is not a static substance. That is why our skin changes color in response to various stimuli. Our melanocyte cells can produce more melanin if stimulated by the sun, medications, or certain diseases. The most obvious example of this is tanning, which occurs when our skin produces more melanin after sun exposure. Our skin may also darken in response to certain drugs such as minocycline, which is commonly used to treat acne, or in response to certain medical conditions such as Addison's disease (see "Melanin and Medicine," page 14, and "Melanin and Your Health," page 15, Our skin can also produce less pigmentation, or lightened areas, after a burn or other injury.
The melanin in our skin offers us certain other characteristics that are superior in many respects to white skin.
Have you noticed that you look ten years younger than many of your White friends of the same age? This is because of your skin's greater melanin content. Our melanin has many significant health as well as beauty benefits. The most terrific advantage to having large amounts of melanin in the skin is that it protects skin from the damaging impact of the sun. It guards the skin from short-term effects such as severe sunburn (although our skin can burn under certain circumstances). Our melanin also guards our skin from long-term damage associated with aging -- the development of deep wrinkles, rough surface texture, and age spots (sometimes called liver spots).
Another advantage to having more melanin is that people of color are less susceptible to developing skin cancer, particularly the more common types known as basal and squamous cell skin cancers. The rate of skin cancer among African Americans, though significant, is many times lower than the rate for Whites. As women of color, we also have the advantage of possessing the naturally warm, glowing skin sought after by White women without having to go to the beach or a tanning salon.
However, we must accept the down sides as well. A disadvantage to having more melanin is that it makes our skin more "reactive." That means almost any stimulus -- a rash, scratch, pimple, or inflammation -- may trigger the production of excess melanin, resulting in dark marks or patches on the skin. These dark areas are the result of what is called postinflammatory hyperpigmentation. Less commonly, some Black women will develop a decrease in melanin or postinflammatory hypopigmentation in response to skin trauma (burns, etc.). In either case, the dark or light areas may be disfiguring and devastating for women who experience them, especially because the discolorations may take months or years to fade.
Susan C. Taylor, M.D., author of Brown Skin: Dr. Susan Taylor's Prescription for Flawless Skin, Hair, and Nails, is a Harvard-trained physician and an internationally recognized expert in dermatology and ethnic skin disease. She lectures worldwide, has appeared on the Today show and Weekend Today, and has been featured in Essence, Good Housekeeping, Heart and Soul, and other publications. Below is an excerpt from her book.
As a woman of color, you've always desired radiant, even-toned skin and healthy, fast-growing hair, but you may not have always had the facts and the guidance you need to look your best. Few books and magazines offer details about the skin and hair of women of color. The books that do offer only superficial, and sometimes inaccurate, information. To get the skin and hair you long for and deserve, you first need to become better acquainted with the skin you're in. As a woman of color, the better you understand what makes your skin and hair unique, the better you'll be able to care for your looks and uncover your natural beauty. In this chapter, you'll begin to learn about skin-of-color characteristics. Skin of color is quite different from white skin in many respects. Also, among women of color there is great variety of skin tones and types. As you gain a better understanding of the differences between skin of color and white skin, and what makes your skin distinct, you'll be able to make wiser decisions about your skin's care. With this knowledge you'll gain the power to look your best.
In Black and White: What Makes Skin of Color Different?
The distinctions between your skin of color and white skin are numerous.
The most notable differences include:
- More melanin, or brown skin pigment, resulting in a warmer skin shade
- Greater natural protection from the sun and lower risk of skin cancer
- Fewer visible signs of aging, such as deep wrinkles, fine lines, and sun spots
- Potential problems with pigmentation, or uneven darkening or lightening of skin
- Greater risk of keloid (raised, often large scars) development
- Skin of Color Characteristics
Although all people have the same number of melanocyte cells, people of color have melanocytes that are capable of making large amounts of melanin. This increased melanin is what gives skin of color its warm shade.
But there is no one type of skin of color. Among individual women of color, the amount of melanin varies dramatically, so that a woman with an abundance of melanin will have deep chocolate-brown skin tone, while a woman with less melanin will have vanilla skin tone. There are numerous shades -- an estimated thirty-five shades among women of African descent.
Melanin is not a static substance. That is why our skin changes color in response to various stimuli. Our melanocyte cells can produce more melanin if stimulated by the sun, medications, or certain diseases. The most obvious example of this is tanning, which occurs when our skin produces more melanin after sun exposure. Our skin may also darken in response to certain drugs such as minocycline, which is commonly used to treat acne, or in response to certain medical conditions such as Addison's disease (see "Melanin and Medicine," page 14, and "Melanin and Your Health," page 15, Our skin can also produce less pigmentation, or lightened areas, after a burn or other injury.
The melanin in our skin offers us certain other characteristics that are superior in many respects to white skin.
Have you noticed that you look ten years younger than many of your White friends of the same age? This is because of your skin's greater melanin content. Our melanin has many significant health as well as beauty benefits. The most terrific advantage to having large amounts of melanin in the skin is that it protects skin from the damaging impact of the sun. It guards the skin from short-term effects such as severe sunburn (although our skin can burn under certain circumstances). Our melanin also guards our skin from long-term damage associated with aging -- the development of deep wrinkles, rough surface texture, and age spots (sometimes called liver spots).
Another advantage to having more melanin is that people of color are less susceptible to developing skin cancer, particularly the more common types known as basal and squamous cell skin cancers. The rate of skin cancer among African Americans, though significant, is many times lower than the rate for Whites. As women of color, we also have the advantage of possessing the naturally warm, glowing skin sought after by White women without having to go to the beach or a tanning salon.
However, we must accept the down sides as well. A disadvantage to having more melanin is that it makes our skin more "reactive." That means almost any stimulus -- a rash, scratch, pimple, or inflammation -- may trigger the production of excess melanin, resulting in dark marks or patches on the skin. These dark areas are the result of what is called postinflammatory hyperpigmentation. Less commonly, some Black women will develop a decrease in melanin or postinflammatory hypopigmentation in response to skin trauma (burns, etc.). In either case, the dark or light areas may be disfiguring and devastating for women who experience them, especially because the discolorations may take months or years to fade.
Superfoods that Battle the Herpes Virus
Herpes outbreaks can be embarrassing, not to mention uncomfortable and painful. And sometimes, prescription medication doesn't fend off the flare ups. But with some consideration and creativity, we can add superfoods to our diet that will help our body fight off the herpes virus.
Cranberries may help to fight infection by the herpes virus, one of the most common viral infections in humans, according to recent research. Cranberries are already known to prevent urinary tract infections by reducing the power of certain E. coli bacteria to stick to the urinary tract walls, and recent studies suggest that cranberries also significantly suppressed herpes type 2 by preventing the virus to attach to and penetrate the walls. HSV-2 or herpes simplex infection causes cold sores and genital herpes.
Broccoli fights cancer, heart disease and other serious conditions. It's high in vitamin C, which helps strengthen the immune system. Broccoli may also inhibit the herpes simplex virus from reproducing.
Kelp is a stellar, nutrient-dense sea vegetable that can also help eliminate herpes outbreaks. It is also known as Laminaria and it works as a blood purifier.
Other superfoods that can help strengthen the body's immune system to fight the herpes simplex virus are those that are high in vitamins B, C, and E, as well as lysine, an amino acid. Fish, bean sprouts, fruits, vegetables, and whole grain complex carbohydrates are all great sources for these. Try to avoid refined sugars, stimulants like caffeine, alcohol, excessive sun exposure, and smoking, as these all have the ability to deplete energy stores which can in turn compromise your immunity and your ability to fend off infections. Stress is a major cause for herpes outbreaks, so do whatever possible to minimize stress in your life - get plenty of sleep, take time out to relax, and get plenty of fresh air and exercise.
Cranberries may help to fight infection by the herpes virus, one of the most common viral infections in humans, according to recent research. Cranberries are already known to prevent urinary tract infections by reducing the power of certain E. coli bacteria to stick to the urinary tract walls, and recent studies suggest that cranberries also significantly suppressed herpes type 2 by preventing the virus to attach to and penetrate the walls. HSV-2 or herpes simplex infection causes cold sores and genital herpes.
Broccoli fights cancer, heart disease and other serious conditions. It's high in vitamin C, which helps strengthen the immune system. Broccoli may also inhibit the herpes simplex virus from reproducing.
Kelp is a stellar, nutrient-dense sea vegetable that can also help eliminate herpes outbreaks. It is also known as Laminaria and it works as a blood purifier.
Other superfoods that can help strengthen the body's immune system to fight the herpes simplex virus are those that are high in vitamins B, C, and E, as well as lysine, an amino acid. Fish, bean sprouts, fruits, vegetables, and whole grain complex carbohydrates are all great sources for these. Try to avoid refined sugars, stimulants like caffeine, alcohol, excessive sun exposure, and smoking, as these all have the ability to deplete energy stores which can in turn compromise your immunity and your ability to fend off infections. Stress is a major cause for herpes outbreaks, so do whatever possible to minimize stress in your life - get plenty of sleep, take time out to relax, and get plenty of fresh air and exercise.
10 Tips for Healthy Manicures
How to Avoid Nail Infection or Fungus
By Tracee Cornforth, About.com
Millions of women visit manicurists to have their nails professionally manicured every year. Unfortunately, occasionally the result of having manicures is developing nail fungus or bacterial infections which can not only look bad, but may also feel even worse. Although HIV or AIDS can be transmitted through broken skin that occurs during a visit to a nail salon, this is extremely rare. What can you do to lower your risk of developing an infection or fungus, or HIV/AIDS, caused by a manicure? A few simple steps before your next manicure can significantly lower your risk of developing a painful nail infection or fungus, or disease.
1. Buy your own manicure or pedicure kit and take it with you when you visit your manicurist. Make sure you clean and disinfect your manicure kit after each use, even if you are the only one using your kit.
2. Bring your own nail polish, base coat, and top coats. Remove your old nail polish at home, or bring nail polish remover with you.
3. Check out the salon where you have your nails done. Does it look clean and sanitary? Is the trash container properly bagged and covered? Is the floor clean? Are the manicure tables kept neat and tidy? Is there plenty of good light? Look at the disinfectant containers and make sure that they are clear, clean, and free of debris.
4. If you are not using your own manicure kit: Are all instruments cleaned and disinfected after each use? Does the manicurist use fresh, clean instruments on each client? Does the manicurist remove the clean, disinfected, instruments from the disinfectant in front of you? Make sure all files, buffers, and anything else that touches you is freshly clean before you allow the manicurist to begin.
5. Make sure the pedicure tub is thoroughly cleaned and disinfected after each client. The steps where clients typically step with bare feet at spa pedicures should be cleaned and disinfected before each client, as well.
6. Make sure that the manicurists wash their hands before and after each client, and that clients wash before their nails are done.
7. Never use a towel that is not fresh and clean.
8. Make sure that plenty of clean, disinfected, nail brushes are available for each client.
9. Make sure that a new, unused, emory board is used for each client.
10. Consider using cuticle softener, rather than cuticle scissors to reduce the risk of broken skin occurring.
If these sanitary precautions are not being taken at your nail salon, don’t be afraid to tell the shop owner what needs to change and what you expect from a manicurist and nail salon. Contact your state cosmetology board if you develop a nail infection, fungus, or other condition as a result of visiting a nail salon, or if you see unsanitary practices.
Superfoods that Battle the Herpes Virus
Herpes outbreaks can be embarrassing, not to mention uncomfortable and painful. And sometimes, prescription medication doesn't fend off the flare ups. But with some consideration and creativity, we can add superfoods to our diet that will help our body fight off the herpes virus.
Smart Solutions for Crohn's Patients
When the small intestine is inflamed -- as it often is with Crohn's disease -- the intestine becomes less able to fully digest and absorb the nutrients from food. Such nutrients, as well as unabsorbed bile salts, can escape into the large intestine to varying degrees, depending on how extensively the small intestine has been injured by inflammation. This is one reason why people with Crohn's disease become malnourished, in addition to just not having much appetite. Furthermore, incompletely digested foods that travel through the large intestine interfere with water conservation, even if the colon itself is not damaged. Thus, when Crohn's disease affects the small intestine, it may cause diarrhea as well as malnutrition. Should the large intestine also be inflamed, the diarrhea may become even more extreme.
People with Crohn's disease whose small intestine is affected, are prone to becoming malnourished due to loss of appetite, poor digestion and mal-absorption, and the fact that a chronic disease such as Crohn's tends to increase the caloric needs of the body due to the energy the body consumes during a flare-up.
Good nutrition is one of the ways the body restores and heals itself. Therefore, every effort must be made to avoid becoming malnourished. Protein is a key nutritional element in the recovery process. Consume healthy proteins such as lean cuts of chicken and fish. A protein deficiency can lead fatigue, insulin resistance, and loss of muscle mass.
Iron deficiency is fairly common in people with ulcerative colitis and Crohn's colitis and less common in those with small intestine disease. It results from blood loss following inflammation and ulceration of the colon. Try teaming iron-rich foods such as poultry, soy foods, and some fortified foods such as whole grain cereals with fruits and vegetables that are rich in vitamin C like potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, and cabbage. This food partnership improves the iron absorption rate, and the vitamin C gives the immune system a boost.
Restrict your consumption of certain high-fiber foods such as nuts, seeds, corn. High-fiber foods also provoke contractions once they enter the large intestine and can cause cramping as a result. They may also cause diarrhea, since they are not completely digested by the small intestine. Sometimes a low-fiber diet is necessary minimize abdominal pain and cramping symptoms.
It may also be necessary to supplement your diet with nutritional supplements to ensure your body is getting the proper amount of vitamins and minerals needed. (www.dotcomwomen.com)
People with Crohn's disease whose small intestine is affected, are prone to becoming malnourished due to loss of appetite, poor digestion and mal-absorption, and the fact that a chronic disease such as Crohn's tends to increase the caloric needs of the body due to the energy the body consumes during a flare-up.
Good nutrition is one of the ways the body restores and heals itself. Therefore, every effort must be made to avoid becoming malnourished. Protein is a key nutritional element in the recovery process. Consume healthy proteins such as lean cuts of chicken and fish. A protein deficiency can lead fatigue, insulin resistance, and loss of muscle mass.
Iron deficiency is fairly common in people with ulcerative colitis and Crohn's colitis and less common in those with small intestine disease. It results from blood loss following inflammation and ulceration of the colon. Try teaming iron-rich foods such as poultry, soy foods, and some fortified foods such as whole grain cereals with fruits and vegetables that are rich in vitamin C like potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, and cabbage. This food partnership improves the iron absorption rate, and the vitamin C gives the immune system a boost.
Restrict your consumption of certain high-fiber foods such as nuts, seeds, corn. High-fiber foods also provoke contractions once they enter the large intestine and can cause cramping as a result. They may also cause diarrhea, since they are not completely digested by the small intestine. Sometimes a low-fiber diet is necessary minimize abdominal pain and cramping symptoms.
It may also be necessary to supplement your diet with nutritional supplements to ensure your body is getting the proper amount of vitamins and minerals needed. (www.dotcomwomen.com)
Superfoods to Help you Ease Your Monthly Menstruation
Every month it's the same thing. You're bloated, tired, cranky, fighting cravings, and trying to get rid of headaches. You wish you could be like your friend or your sister, who seems to just breeze right through her cycle with little or no problem. Take a look at your diet and see if these superfoods are a part of it. If they're not, they can easily become a part of a well-balanced healthy diet that might just make your cycles to come simple to manage.
Bananas have long been well known as nature's 'perfect food.' They're loaded with potassium, zinc, iron, folic acid, calcium, B6 and soluble fiber. They're good for digestion, menstrual difficulties and essential for athletes because they can quickly replace what your body loses during your cycle or when you're exercising frequently. And, if you suffer from diarrhea during your monthly cycle, they are the idea treatment when eaten in conjunction with apples, rice and dry toast - more commonly known as the BRAT treatment.
Bee pollen has been popularized by famous athletes who take it regularly for strength and endurance. It has been used successfully to treat a variety of ailments including allergies, asthma, menstrual irregularities, constipation, diarrhea, anemia, low energy, cancer, rheumatism, arthritis and toxic conditions. It can, however, provoke allergic reactions in those who are taking it for the first time, so it's important to start with small amounts and slowly build up to a teaspoon or so per day. Bee pollen can be taken in powder, capsule or tablet form-or in raw unprocessed honey mixed with cereal or spread on toast.
Make sure you're getting plenty of iron-rich foods in your diet. Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods are great choices. Try teaming these with citrus foods containing vitamin C, which will promote iron absorption. Steer clear of alcohol, caffeinated beverages, or salty foods, and as always, make sure you choose unsaturated fats. These will only exacerbate that bloated feeling you suffer through each month. (www.dotcomwomen. com)
Bananas have long been well known as nature's 'perfect food.' They're loaded with potassium, zinc, iron, folic acid, calcium, B6 and soluble fiber. They're good for digestion, menstrual difficulties and essential for athletes because they can quickly replace what your body loses during your cycle or when you're exercising frequently. And, if you suffer from diarrhea during your monthly cycle, they are the idea treatment when eaten in conjunction with apples, rice and dry toast - more commonly known as the BRAT treatment.
Bee pollen has been popularized by famous athletes who take it regularly for strength and endurance. It has been used successfully to treat a variety of ailments including allergies, asthma, menstrual irregularities, constipation, diarrhea, anemia, low energy, cancer, rheumatism, arthritis and toxic conditions. It can, however, provoke allergic reactions in those who are taking it for the first time, so it's important to start with small amounts and slowly build up to a teaspoon or so per day. Bee pollen can be taken in powder, capsule or tablet form-or in raw unprocessed honey mixed with cereal or spread on toast.
Make sure you're getting plenty of iron-rich foods in your diet. Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods are great choices. Try teaming these with citrus foods containing vitamin C, which will promote iron absorption. Steer clear of alcohol, caffeinated beverages, or salty foods, and as always, make sure you choose unsaturated fats. These will only exacerbate that bloated feeling you suffer through each month. (www.dotcomwomen. com)
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