Vitamins we really need

What is vitamin? Which vitamins do we require?

Vitamins are natural mixes which are required in little amounts to manage life. We get vitamins from sustenance, on the grounds that the human body either does not create enough of them, or none by any stretch of the imagination.

A natural compound contains carbon. At the point when a living being (living thing) can't create enough of a natural substance intensify that it needs in little sums, and needs to get it from sustenance, it is known as a vitamin.

Here and there the compound is a vitamin for a human yet not for some different creatures. For instance, vitamin C (ascorbic corrosive) is a vitamin for people yet not for puppies, in light of the fact that canines can deliver (integrate) enough for their own particular needs, while people can't.

What are vitamins?

A vitamin is one of a gathering of natural substances, present in moment sums in regular foodstuffs, that are crucial to typical digestion system; inadequate sums in the eating regimen may bring about insufficiency maladies.

Put basically, a vitamin is both:

• A natural compound (contains carbon).

• A crucial supplement the body can't sufficiently deliver of all alone, so it needs to get it (small sums) from nourishment.

There are presently 13 perceived vitamins. 

Fat soluble and water soluble vitamins

There are fat-solvent and water-dissolvable vitamins.

Fat-solvent vitamins are put away in the fat tissues of our bodies, and in addition the liver. Fat-dissolvable vitamins are less demanding to store than water-solvent ones, and can stay in the body as stores for a considerable length of time, some of them for months.

Fat-solvent vitamins are consumed through the intestinal tract with the assistance of fats (lipids).

Water-solvent vitamins don't get put away in the body for long - they soon get removed through pee.

Water-solvent vitamins should be supplanted more regularly than fat-dissolvable ones.

Vitamins A, D, E and K are fat-solvent.

Vitamins B and C vitamins are water-solvent.  

Rundown of vitamins

Vitamin A

- Synthetic names (vitaminer) - retinol, retinal, and four carotenoids (counting beta carotene).

- Fat solvent

- Inadequacy may bring about night-visual impairment and keratomalacia (eye issue that outcomes in a dry cornea)

- Great sources include: liver, cod liver oil, carrot, broccoli, sweet potato, spread, kale, spinach, pumpkin, collard greens, a few cheeses, egg, apricot, melon, milk.

Vitamin B1

- Substance name (vitaminer) - thiamine

- Water dissolvable

- Lack may bring about beriberi, Wernicke-Korsakoffsyndrome

- Great sources include: yeast, pork, oat grains, sunflower seeds, cocoa rice, entire grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin B2

- Compound name (vitaminer) - riboflavin

- Water solvent

- Insufficiency may bring about ariboflavinosis

- Great sources include: asparagus, bananas, persimmons, okra, chard, curds, milk, yogurt, meat, eggs, fish, and green beans.

Vitamin B3
- Synthetic names (vitaminer) - niacin, niacinamide - Water solvent

- Lack may bring about pellagra

- Great sources include: liver, heart, kidney, chicken, hamburger, (fish, salmon), milk, eggs, avocados, dates, tomatoes, verdant vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, entire grains, vegetables, mushrooms, and brewer's yeast.

Vitamin B5

- Compound name (vitaminer) - pantothenic corrosive

- Water solvent

- Insufficiency may bring about paresthesia

- Great sources include: meats, entire grains (processing may evacuate it), broccoli, avocados, regal jam, fish ovaries.

Vitamin B6

- Compound names (vitaminer) - pyridoxine, pyridoxamine, pyridoxal

- Water solvent

- Inadequacy may bring about paleness, fringe neuropathy

- Great sources include: meats, bananas, entire grains, vegetables, and nuts. At the point when milk is dried it loses about a large portion of its B6. Solidifying and canning can likewise diminish content.

Vitamin B7

- Concoction name (vitaminer) - biotin

- Water dissolvable

- Lack may bring about dermatitis, enteritis

- Great sources include: egg yolk, liver, a few vegetables.

Vitamin B9

- Synthetic names (vitaminer) - folic corrosive, folinic corrosive

- Water solvent

- Inadequacy may bring about pregnancy insufficiency connected to conception deformities

- Great sources include: verdant vegetables, vegetables, liver, pastry specialist's yeast, some invigorated grain items, sunflower seeds. A few natural products have moderate sums, as does brew.

Vitamin B12
- Compound names (vitaminer) - cyanocobalamin, hydroxycobalamin, methylcobalamin

- Water solvent

- Insufficiency may bring about megaloblastic iron deficiency

- Great sources include: fish, shellfish, meat, poultry, eggs, milk, and dairy items. Some strengthened grains and soy items, and in addition braced dietary yeast.

Veggie lovers are encouraged to take B12 supplements.4

Vitamin C

- Concoction names (vitaminer) - ascorbic corrosive

- Water dissolvable

- Lack may bring about megaloblastic iron deficiency

- Great sources include: products of the soil. The Kakadu plum and the camu organic product have the most astounding vitamin C substance of all nourishments. Liver additionally has vitamin C.

Vitamin D

- Concoction names (vitaminer) - ergocalciferol, cholecalciferol

- Fat dissolvable

- Lack may bring about rickets, osteomalacia

- Great sources: delivered in the skin after presentation to bright B light from the sun or simulated sources. Additionally found in greasy fish, eggs, meat liver, and mushrooms.

Vitamin E

- Synthetic names (vitaminer) - tocopherols, tocotrienols

- Fat solvent

- Inadequacy is exceptional. May bring about gentle hemolytic frailty in babies

- Great sources include: kiwi natural product, almonds, avocado, eggs, milk, nuts, verdant green vegetables, unheated vegetable oils, wheat germ, and wholegrains.

Vitamin K

- Concoction names (vitaminer) - phylloquinone, menaquinones

- Fat dissolvable

- Lack may bring about draining diathesis

- Great sources include: verdant green vegetables, avocado, kiwi organic product. Parsley contain a considerable measure of vitamin K.

The US National Library of Medicine3 says that the most ideal approach to get enough vitamins for good wellbeing is to take after an adjusted eating regimen with an extensive variety of nourishments. A few individuals may need to take an every day multivitamin.

The Wheel of Vitamins:

Utilize this simple to-reference chart to find out about the vitamin gatherings and basic sustenance's containing them.

Elective THERAPHY: The Truth Behind the Myths

Do you get wiped out frequently? Swing to a jug of medicine pills for even the scarcest agony/onset of ailment? This reliance on pills is making Americans wiped out and numerous are currently grasping option treatments like hypnotherapy, needle therapy, ayurveda, yoga, natural solution, homeopathy and more as their go-to treatment, lifting it above alllopathy. The truth of the matter is that even the Department of Defense is currently spending a few billions of dollars into investigating these techniques for mending.

The excellence of option solution lies in it's center point: Bring agreement between the brain, body and soul. In spite of the fact that this may not be the most up to date thought on the square the act of effectively adjusting the body's common energies can be found in the conventions of a few nations including: India, China and can even be followed to the Native Americans.

On the off chance that your chiropractor/homeopath lets you know that he has faith in the body's characteristic capacity to mend itself, then don't take that as pretense, as specialists who rehearse option drug depend on this conviction to attempt and treat your sickness and counteract different ailments. What number of western experts can assert that they attempt to anticipate different diseases even before their at an early stage set.

Your option medication specialist might likewise exhort you on rolling out certain way of life improvements, in view of your condition keeping in mind the end goal to avert further ailments. Try not to be upset when your specialist gets some information about your own life and feelings, elective professionals regularly do this as they trust that the interior condition, including your enthusiastic adjust and perspective assumes an awesome part in how your body adapts to maladies.

Remember these tips and your conference with an option prescription professional will put you on the interstate to a solid, healthy lifestyle.

Little Steps To Stress Relief

You're juggling your work life, your social calendar, your accomplice and a family, It's anything but difficult to get overpowered and feel focused. It's anything but difficult to overlook the measure of anxiety you're putting your body through while making those due dates, running those errands and juggling those million easily overlooked details. Your body is very much aware of all the anxiety you put it through and all that repressed strain could make a chain-response of wellbeing issues for you. Here's our straightforward manual for getting some anxiety help and diverting your internal zen.

Post for indications: Your body gives inconspicuous signs when you subject it to an excess of anxiety. Listen to your body and pay special mind to signs like absence of rest and sudden weight reduction. An ascent in a throbbing painfulness, misfortune in sex drive and dazedness are indications of the anxiety taking its toll on your body.

Center. Shift It: When feeling strained, you may need to replay the circumstance in your mind, it is suggested that as opposed to bringing on yourself more stretch, locate a tranquil place and do the accompanying. Take a seat, focus on the sentiment the seat/floor underneath you, take profound, long breaths from your stomach take a stab at breathing in through your sense about a tally of four, holding for two, and breathing out through your mouth for seven. Doing this will help quiet your sensory system and ought to mitigate your frayed nerves.

Move It, Move It: Exercise is one of the most ideal approaches to adjust stress hormones and a decent workout discharges endorphins that will make you feel sound and cheerful. Sign up for a kick boxing class, go for a run, or even keep running all over a couple flight of stairs. You can either pump yourself up with your most loved club music or take a 360 and stretch/ruminate to some alleviating instrumental music.

Nibble up: It's human inclination to need to eat a major cut of consoling chocolate cake as a method for anxiety help, yet that is the most exceedingly bad thing you can do to yourself, as the sugar stacked treat spikes your blood-glucose level which can make you feel considerably more nervous. Choose some sound berries. The organic product's vitamin D abatements anxiety incited free radicals. You could likewise nibble on carrot and celery sticks, every one of that angry crunching should discharge some of your dissatisfaction.

Record It/Paint It Red: Another imaginative system for anxiety help is at whatever point you get a negative thought, simply scribble it down as opposed to thinking about it. The activity of getting your considerations, insecurities and pending to-do's on paper really assists you with setting them aside. In the event that you aren't the artistic sort, snatch a brush and some paint. Painting is said to occupy you from your inconveniences and help quiet you down.

Play with A Furry Friend: Petting a pooch or feline for only 15 minutes discharges the vibe great hormones oxycotin, serotonin and prolactin which battle against the anxiety hormone cortisol. So feel free to give your fuzzy companion a decent, long tummy rub as you feel your anxiety softening endlessly.

The Best Foods to Avoid Clogged Arteries of your Heart

Some heart-healthy foods truly act like medicine for your blood vessels,  and these are the best to eat and to prevent or reverse the heart disease.

Firstly: Break up with soda

Heart diseases might set in those people who drink many soft drinks and there causes a tend to gain weight, become diabetic and suffer premature heart blockages.Soft drinks also elevate the blood sugars, which coat fats and proteins, and then rendering them into a harmful form that damages your arteries.
So, try your best to give up soda. If you like to drink several a day then be realistic. Then you can start by swapping one with iced tea. Otherwise water it down by mixing half a glass with seltzer. Drink as less as much soda whether you get to the zero.

Secondly: Eat more and more vegetables 

Plant foods are always rich in vitamins, minerals and fiber as well, you know all of which are good for the heart. Asparagus and bell peppers , for example, are rich sources of  vitamin B, especially vitamin B6, which helps to lower the homocysteine (which is an amino acid and linked to the heart disease) and C-reactive protein. Carrots and tomatoes ( the fruits like oranges and bananas are rich in carotenoids including lycopene, which is an important antioxidant and it is helpful for our body. So make a practice for having vegetables in your daily diet and keep yourself from the heart disease.

Advice: Please eat one more serving of  vegetables and fruits than you had yesterday, and keep this up for at least a week. Next week, add another kind of serving. Keep doing this again and again until you’ve surpassed 5. It's Ideal if you can keep going until you hit somewhere between 8 to 12 servings.


Thirdly: Herbs and spices are great

Many herbs and spices are like the medicine for the body. They are concentrate from the plants, so they contain the same protective chemicals which plants use to ward off pests and heart disease.If we consume these chemicals from spices, they protect the
cells of our body from heart diseases too.

•  The allium in garlic helps to improve blood cholesterol, reduce blood pressure, and lower the risk of developing heart disease.

•  Turmeric is rich in  cur cumin, which has been shown to reduce cholesterol, triglycerides, and blood sugar.

•  Ginger is a natural anti-inflammatory herb that has been shown to  thin the blood.

•  The sweet spice cinnamon may improve blood flow and help normalize blood sugar.

Fourthly: Select the best meat for you - if possible

Try to give up meat, and tell everyone to do the same. A great first step for you, Make sure the meat you do like to eat is as clear as possible. I mean meat that contains no  hormones, antibiotics, sodium, , nitrites, artificial colors pesticides or any kind of hidden additives. If you buy meat from the supermarket, you can look for the labels like “antibiotic and hormone free” which can reduce heart disease You also can buy meat those come from animals that dined on grass or any other natural food sources, not from those which consumed grain from  feedlot. Meat those come from grass-fed animals has the more healthy omega-3 fatty acids than the others.

Advice: Always consume vegetables or fruit with any type of meat. The healing plant chemicals may buffer some of the harmful effects of meat. Make the vegetables and fruits the biggest portion of your dinner plate, and meat for the garnishing of your plate.

Fifthly: Fish is the best

You can keep several types of fishes for the richest source of omega-3 fatty acids, that are known as reducing inflammation and heart rhythm disturbances, triglyceride levels of blood and high blood pressure and keep your body free from heart disease Diets rich in this fat can prevent the plaque from building up within your arteries. These fish are easy to get the good fats. These are : Sardines, Mackerel, Anchovies, Salmon, and Herring.

Advice: Try to eat fish twice a week, but avoid large fishes like swordfish which have high concentrations of mercury.


Sixth: Drink any kind of Tea

This is a rich source of plant substances, called flavonoids, which helps to neutralize oxidation in the body. Particularly, flavonoids in green tea, which is called catechins- protect our body cells and keeps your car engine humming. Black or green  tea can help to reduce all the symptoms of heart disease in several ways, such as:

• blocking dietary cholesterol from being absorbed into the bloodstream,

• regulating levels of blood sugar, 

• and soothing inflammation

Advice: Add one cup more in your daily routine than you already are.  If you are already a tea drinker, try to aim for three cups a day—one single cup with each meal.

Seventh: Coffee (cold or hot)

Without  artificial sweeteners and cream, coffee is naturally healthy for most people. A cup of dark coffee may actually lower the blood pressure rather than raise it keep your heart away from disease.

Advice: Limit yourself to no more than four cups a day.

Most attractive tips for Healthy Living:

 A healthy living means which is within your reach. Commonly, healthy living is a long-term commitment. But here are some steps
those can be taken by you right now which will make your today healthier than yesterday and will show the way for living healthy tomorrow, as well.

 Now it can be started.

Step 1 of 7
You can choose the food that contains minimal amounts of unhealthy fats for your healthy living. Unhealthy fats means both trans and saturated fats. These fats will increase your LDL cholesterol, and can decrease the LDL cholesterol which can often causes the risk for heart disease.
 
Step 2 of 7
Always try to eat healthy fats. Poly-unsaturated, Mono-unsaturated and Omega-3 fats are all good for healthy living choices.These  lower your LDL cholesterol and raise your HDL cholesterol, which decrease risk for heart disease.
 
Step 3 of 7
Select the foods those are low in both sugar and refined carbohydrates for healthy living. Minimize taking of sweets, sugary fruit juice and soft drinks and white bread. Instead of these you can choose whole fruits, whole grain bread, fresh squeezed juice.

Step 4 of 7
 Keep a variety of different whole foods instead of eating processed foods in your meal. Eat fruits and vegetables for vitamins and minerals and can ensure your healthy living.
 
Step 5 of 7
 Try to avoid organic foods. Instead Shop at a natural food store or try to buy food from your local farmer's market.
 
Step 6 of 7
Always start and finish your workout with stretching. Stretching will warm up your muscles before your working out and also will relax your muscles after you working out. 
 
Step 7 of 7
Get Some Exercises: Keep going to the gym 3 to 5 times in every week. It will boost up your physical and mental health.

We all can avoid some unhealthy habits such as:

1. Avoid unnecessary dieting. Once you've lost weight you will be thanksful to your improved lifestyle, then start working hard to maintain your body weight.

2. Keep yourself away from fad diets.You can also avoid the liquid diets, any kind of diet pills and other supplements of diet while you are under the supervision of your physician.

3. While working too long or too often can increase the risk of your injury. Try to keep some rest periods between your working periods.

4. Being overweight or being underweight both are not healthy states for you. Please make sure to consult your doctor to maintain the ideal weights according to your age and body type.

5. Try to avoid alcohol and excessive smoking as well.

6. Have plenty of sleep. It is excellent for healthy living.

Now you can remember some "Good Hygiene"

1. Take a good shower every day. It will keep your body from sweating.

2. Make sure to brush and floss your teeth regularly. Regular flossing prevents gum diseases and also prevents heart diseases.

3. Keep your feet clean.Scrub between your toes regularly to prevent athlete's foot and unpleasant odors.

4. Always try to wear clean clothes. Particularly, it is essential to change your socks and underwear once daily.

Warnings should keep in your mind:

 Keep your attention to discuss before starting a big changes in your diet and routines of your exercises with your doctor or physician before you get started.

Good Food For Good Health- The top ten healthiest foods

You can imagine a choice of foods those are  nutritious, tasty and good for your health- i,e. they have helped you maintain a nice healthy body weight, improved your overall mood, and also reduced the risk of developing diseases.

"The Medical News Today" information article provides the details on the top ten foods considered as the most healthiest according to the surveys and sources they have included the following as the best :

 1. Apples

 2. Almonds

 3. Broccoli

 4. Blueberries

 5. Oily fish

 6. Leafy green vegetables

 7. Sweet potatoes

 8. Wheat germ

 9. Avocados

10.Oatmeal

 

1.Apples

Apples are an excellent source of antioxidants, which combat the free radicals from our body. Free radicals are the damaging substances generated in the body which cause undesirable changes and are also involved with the aging process and some other diseases.

From the research of animal studies have found that an antioxidant found in apples might extend the lifespans.

Researchers at the Florida State University said that the apples are a "miracle fruit". Researchers  from Wageningen University in the Netherlands, found that the consuming fruits with white edible portions, such as pears and apples, can potentially reduce the risk of "stroke" by 52%. It's incredible.

2.Almonds
Almonds which are rich in nutrients, including  vitamin-E, iron, magnesium,  fiber, calcium and riboflavin. It is also helpful to maintain healthy cholesterol levels in your body.

Almonds have more fiber than any of the other tree nuts.

The fatty acid profile of almonds, that is made up of 91%  to 94% unsaturated fatty acids, may partly explain why it helps to maintain your healthy cholesterol level.

 If you can take 1.5 ounces of dry roasted, lightly salted almonds everyday it will reduced hunger and improved dietary vitamin-E and "good" fat with no increase in your body weight. 
  
By Eating a handful of nuts in a day could help you live longer and lower your risk of death from heart disease and cancer.

3. Broccoli

Broccoli is rich in calcium, fiber,  fol potassium, and phyto nutrients. Phyto  nutrients are compounds which reduce the risk of developing  diabetes, heart disease, and some cancers. It can be said that, Broccoli also contains vitamin-C as well as beta-carotene and antioxidant.

A single 100 gram serving of broccoli can provide you with over 150% of the recommended daily intake of vitamin-C, which in large doses can potentially shorten the duration of the common cold.

Another ingredient sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, over cooking can destroy most of the benefits.

Recent developments on the benefits of broccoli from MNT news.

• Lightly steamed broccoli contains the powerful anticancer enzyme myposinase. However, if you overcook it the health benefits are undermined.
• A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as Cabbage and  Brussels sprouts, could help fight osleoarthritis, the most common form of arthritis.

4.Blueberries 

Blueberries are rich in fiber, antioxidants and phytonutrients. phytonutrients are natural chemicals found in plants.

Unlike minerals and vitamins those are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

According to a study carried out at Havard Medical School, elderly people who eat plenty of blueberries ( and strawberries) are less likely to suffer from cognitive decline.

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10%, because of the berry's bio-active compounds, anthocyanins-which was reported by the scientists from East Anglia University, England and Havard University, USA, in the American Journal Of Nutrition.

Recent developments on the benefits of blueberries from MNT news.

Blueberries and strawberries may reduce women's risk of heart attack. Women could reduce their risk of heart attack by as much as 33% by eating three or more servings of blueberries and strawberries per week.

Could blueberries help treat Parkinson's disease? Researchers from Memorial University of Newfoundland in Canada suggest blueberries could help treat Parkinson's disease and other neurodegerative disorders.

5. Oily fish

Some fishes have oil in their tissues and around the gut. Their lean fillets contain upto 30% oil and anchovies specially omega-3, fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

 Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.

 Oily fish also contain vitamin A &D.

 Scientists at UCLA's Jonson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

Recent developments on the benefits of oily fish from MNT news.
 
Eating oily fish could cut your risk of rheumatoid arthritis by 50% according to a study published in the journal Annals of the Rheumatic Diseases.


6. Leafy green vegetables
 Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled, it is a good source of vitamin A,B,C and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid , potassium, calcium, manganese, betaine and iron.

7.Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrate, vitamin C, vitamin B, as well as carotene (the pink and yellow ones)

The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potatoes ranked number one, when vitamin A&C, iron, calcium, protein and complex carbohydrates  were considered.

 8.Wheat germ

Wheat germ is a part of wheat that grow into a plant- the embryo of the seed. Germ, along with bran, is commonly a by-product or the milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients such as vitamin E, folic acid (flotate), magnesium, zinc, phosphorus, thiamin as well as essential fatty acids and fatty alcohols.

Wheat germ is also a very good source of fiber which is very helpful for our body.

9.Avocados

 Many people avoid avocados because of its high fat content, they believe that avoiding all fats leads to better health and easier- to- control body weight- this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly mono-saturated fat. It also have 35% more potassium than bananas.

Avocados are also very rich in vitamin B, as well as vitamin K and E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.

 Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studies in the laboratory to see whether they might be useful for treating diabetes or hypertension.

Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the precancerous cells.

Recent developments on the benefits of avocados from MNT news.

Consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, according to a study published in Nutrition Journal.


10.Oatmeal

Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "parridge" oats are common terms for the breakfast cereal that is usually cooked.

Inters in oatmeal has increased considerably over the last twenty years because of its health benefits.

Studied have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an" oat bran craze " spread across the USA and Western Europe. The oats craze dropped in the 1990s.

In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include their data on their labels about their cardiovascular heart benefits if accompanied with a low fat diet. This was followed by another surge in oat meal popularity.

Oats are rich in complex carbohydrates as well as water soluble fiber, which slow digestion down and stabilize levels of blood - glucose. 

Oat meal is very rich in vitamin B, omega 3 fatty acids, flotate (folic acid) and potassium.

Skin care - Best tips for healthy skin.

                        Skin care - Best tips for healthy skin.

Good skin care which is - including sun protection and gentle cleansing - keep your skin healthy and glowing for years to come.

If you Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy life style choices can help to delay the natural aging process and can prevent various skin problems. Let started with these essential tips.

 Protect your self from the sun:

One of the most important ways for you to take care of your skin is to protect it from the sun. A life time of the sun exposure can cause wrinkles, age spots and other skin problems-  as well as it can increases the risk of skin cancer. 

For the most complete sun protection you can do:

• Use suncsreen:

  Use a broad-spectrum with an SPF of at least 15 in your sunscreen cream. When you are out doors, reapply sunscreen every two hours- or when you're swimming or perspiring.    

•  Seek shade and wear protective clothing:

  Avoid the sunlight between 10 a.m. and 4 p.m., when the sun's rays become the strongest.
  
  Cover your skin with woven long sleeved shirts, long pants and wide brimmed hats. Also consider laundry additives, which give clothing an additional layer for protection from the ultraviolet for a certain number of washings, or special sun protective clothing- which is specifically designed for blocking ultraviolet rays.

• Don't smoke:

  Smoking makes your skin look older and produces  wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of  skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin - the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking., such as pursing your lips when inhaling and squinting your eyes to keep out smoke - can contribute to wrinkles.
  
  If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

•  Shave with care:

  People shave to make their skin smooth and hair less and makes a good care of it, but this can irritate the skin, especially if it is thin, dry and sensitive.
  
  For a smooth shave- you shave after a warm bath or shower( or press a warm wet cloth on your skin) to soften the hair, don't shave dry skin, use a clean, sharp razor and shave in the direction of hair growth.
  
  Make sure you rinse well after wards with warm water to remove soap and dead cells.
  
  If your skin is after shaving don't use an alcohol based product even if it feels cool, it will make the irritation worse because it dries the skin out.

• Clean your skin regularly and apply moisturizer:

  Some people damaging their skin by not removing make up before they go to bed. The reasons for not cleansing the skin of make up before going to bed were also revealing in that most people were too tired to take it off.
  
  Cleansing is an important part of our skin care because it removes dart and bacteria: and the key is to do it gently.
   
• Using water 
  Use warm rather than hot water and limit the time you spend in the bath or shower to 15 minutes or less as too much time in hot water strips oil from your skin. Also, use mild rather than strong soaps and avoid irritating additives  such as perfumes and dyes, especially if you have sensitive skin care.
  Shaving
  When removing make up take care with the eyes and if you use water proof make up you may need an oil-based product to make sure you get it all off.
  when you have finished try to pat your skin dry so some moisture stays on it.  
  
  Moisturizer is must
  moisturizing is important because it protects the skin from the weather and from drying up and looking dull and act as a protective layer for the skin care.
  It helps your skin maintain its natural moisture levels too, any because it seals in the water already in the skin or slowly release water into the skin.
  
  You may be surprised to know that According to the British Skin Foundation the price of a moisturizer is not a measure of how good it is: cheaper ones can be just as effective.
  
  Cosmetics 
  If you have dry skin avoid alcohol based products and if you have oily skin avoid oil based products. You can use water based products instead. Some people with oily skin don't need moisturizer: if your skin feels tight 20 minutes after bathing, then you can probably do.

•  Get enough quality sleep:

  sleep is the most essential part for healthy skin care. Not enough quality sleep can make your skin look tired and older, especially with bags under your eyes. Poor quality sleep can become a vicious cycle because lack of sleep makes you irritable, anxious and also depressed, and that makes it harder to get  a good sleep.
  
  Make sure you have plenty of physical exercise as this reduces stress and creates a healthy tiredness that helps to sleep. Yoga and swimming are also good ways to improve our sleep. Aerobic exercise increases the oxygen circulating in your body which helps your skin stay vibrant and healthy care.
  
  

  Here are some more tips for getting a good night's sleep:

  1. Try to keep a regular routine at bedtime.
  2. Its very good to have a warm bath to relax you.
  3. Learn how to put aside the "worry list" that is in your head, write it down, keep a pencil and pad and paper by your bed.
  4. You can Get a relaxation type move: don't watch TV late at night or in bed as this can stimulate rather than relax you.
  5. Always Avoid eating a heavy meal late at night. try to eat your last food for the day 2&3 hours before bedtime.
  6. Drink plenty of water during the daytime rather than toward the bedtime.
  7. If you wake  at night, get up and do something distracting until you are feeling sleepy again rather than toss and turn and worry in bed.
  8.  Keep your bedroom cool, dark and quiet as well. It should be a heaven of peace to you and not a den of noise and stimulation.
  9. Keep an eye mask and ear plugs handy.
  10. Avoid the stimulants like caffeine and nicotine in the evenings: drink camomile tea rather than cocoa to induce sleep at bedtime (but not too much or you will be up in the night for the toilet ).