These are "essential" fatty acids, which your body
does not make on its own, so you must get them from the foods you eat.
Symptoms of omega-3
fatty acid deficiency include extreme tiredness, poor memory, dry skin,
heart problems, mood swings or depression, and poor circulation.
The American Heart Association
recommends eating fish (particularly fatty fish such as mackerel, lake
trout, herring, sardines, albacore tuna, and salmon) at least two times
a week, but beware if you are a pregnant woman, nursing mother, or
might become pregnant. This group, along with young children, are
advised not eat any swordfish, shark, or king mackerel. These
individuals should also limit their consumption of other fish, including
albacore tuna, salmon, and herring. This group in particular should take
omega-3 fatty acids in quality dietary supplements that are certified
mercury-free by a reputable third-party lab. They may also considering
supplementing their diets with flaxseed or flaxseed oil.
It is important to maintain an appropriate balance of
omega-3 and omega-6 (another essential fatty acid) in your diet, because
these two substances need to work together to create a proper balance in
your system. Omega-3 fatty acids help reduce inflammation, while most
omega-6 fatty acids tend to promote inflammation. An imbalance of these
essential fatty acids may contribute to the development of disease while
a proper balance helps maintain and even improve health.
A healthy diet should consist of roughly 2 - 4 times
more omega-6 fatty acids than omega-3 fatty acids but today it is
estimated that the typical American diet tends to contain 14 - 25 times
more omega-6 fatty acids than omega-3 fatty acids. Excess intake of
omega 6 can cause increased water retention, raised blood pressure and
raised blood clotting and is believed to be a leading cause of
inflammatory disorders in the United States. So while Omega-6 fatty
acids are important in your diet, you need to watch your intake of them.
Omega-6 fatty acids are found in oils such as safflower oil (the richest
natural source), sunflower oil, corn oil, sesame oil, hemp oil (which
has the best balance of omega-6 and omega-3), pumpkin oil, soybean oil,
wheat germ oil, and evening primrose oil.
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Summer can be a dangerous time for our facial skin. Heat,' wind,, dust,
and excessive sun exposure, can easily damage its delicate cells and
pores. In the summer, our skin needs especially careful and thorough
care, whenever we are choosing makeup, creams, soaps, and also... food
that we place on our plates!
1.
Cut down on sugar and grains - you really do not need these products;
they interfere with healthy metabolism, disrupt homeostasis, and depress
your immunity. Pimples and other undesirable face decorations are caused
by excessive carbs in the diet.
2 Morning and evening sun is best for face
tanning. At other times, stay in the shade or wear a wide-brimmed hat.
3.Nourish your face with
soothing masks made of soft fruit mixed with cream or yogurt The best
fruits are well-ripened bananas or strawberries. Cover your eyes with
cucumber slices, apply the mask, put your feet up, and use this time to
rest or meditate. Nothing else will better rejuvenate the freshness and
healthy glow of your face!
4. At the end of the day, gently wash your skin with the mildest soap.
Never go to bed with any makeup still on your face.
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Sunlight reflecting off snow, sand or water further increases exposure
to UV radiation,
increasing your risk of developing eye problems such as cataracts.
Long hours on the beach or in the snow without adequate eye protection
also can result in a short-term condition known as photokeratitis, or
reversible sunburn of the cornea: This painful condition--also known as
"snow blindness"--can cause temporary loss of vision.
- When buying sunglasses, look for a label that specifically offers
99-100% o UV protection. This assures that the glasses block both forms
of UV radiation.
- Eyewear should be labeled "sun glasses."
- Be wary of dark or tinted eyewear sold as fashion accessories that may
provide little or no protection from UV or visible light.
- Don't assume that you get more UV protection with pricier sunglasses
or glasses with a darker tint.
- Be sure that your sunglasses don't distort colors and affect the
recognition of traffic signals. Ask an eye care professional to test
your sunglasses if you're not.
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Although there are many different types of fluid, water
is the best fluid for hydrating. The main goal with drinking fluid is to
replace that which you have lost. In hotter conditions or when
exercising, more, losses are going to be greater. Fluid intake will
therefore need to be increased to compensate. The main piece of advice
is to schedule drinking into your life - do NOT wait until you are
thirsty. Milk and natural fruit juice is also very important to drink,
especially for children.
Water intake is more important than calories, vitamins,
and electrolytes, even when the temperature is normal.
Your body contains roughly 60% water. Too little water
and you'll experience problems. Too much and you could also experience
problems. Finding the correct intake of water and nutrients while
exercising determines how long you'll be able to sustain your activity.
Sweat is one cooling mechanism for the body. As you expel
more energy while exercising or when the temperature or humidity has
increased to high levels, the body will try to cool itself with an
acceleration of sweat. In order for the sweat to work as a cooling
mechanism, it must evaporate from the skin. At temperatures above 95°
or when the humidity level is high, sweat will accumulate on the skin
and not evaporate. When this happens, you are expelling fluids and not
getting anything in return. Furthermore you are running a negative
balance in regard to your fluid intake, which will eventually lead to
cramps, heat exhaustion , or heat stroke. So stay hydrated!
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You've probably heard a lot about how good for you whole grains can
be. But do you really know what whole grains are - or why they're so
beneficial?
A grain is considered whole when all three parts - bran, germ and
endosperm - are present. Most people know that fruits and vegetables
contain beneficial phytochemicals and antioxidants, but many' do not
realize that whole grains are often an even better source of these key
nutrients. In fact, whole grains are a good source of B vitamins,
Vitamin E, magnesium, iron and fiber, as well as other valuable
antioxidants not found in some fruits and vegetables. Most of the
antioxidants and vitamins are found in the germ and the bran of a grain.
Whole grains have been shown to reduce the risk of heart disease by
decreasing cholesterol levels, blood pressure, and blood coagulation.
Whole grains have also been found to reduce the risks of many types of
cancer. They may also help regulate blood glucose in people living with
diabetes. Other studies have also shown that people who consume more
whole grains consistently weigh less than those who consumed less whole
grain products.
The most common types of whole grains are wild rice, brown rice, whole
wheat, oatmeal, whole oats, barley, whole rye, bulgar and popcorn. The
less common types are, amaranth, millet, quinoa, sorghum and triticale.
Keep track of what you eat so you can stay healthy!
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Healthy Skin
Proactive skin care, from skin protection to proper
shaving technique, will help you keep your skin youthful and healthy.
The most important way to take care of your skin is to
protect it from the sun. Ultraviolet light - the invisible but intense
rays from the sun. For the most complete sun protection, use all three
of these methods: Avoid the sun from 10 a.m.
until 4 p.m. when the sun's rays are the most intense.
Wear protective clothing. Cover your skin with clothing,
such as long-sleeved shirts, long pants, and wide brimmed hats. Also,
keep in mind that certain clothing styles and fabrics offer better
protection from the sun than others do. For example tightly woven
fabrics such as denim are better than are loosely woven fabrics. Dark
colored polyester and silk give better protection than light colored
cotton fabrics. Several companies now make sun protective clothing which
is designed to block out ultraviolet rays while keeping you cool and
comfortable.
Use sunscreen. Choose a broad-spectrum sunscreen with
a SPF of 15 or more. Apply liberally 20 minutes before going outdoors
and reapply every two hours, after heavy sweating or after being in the
water.
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Pamper Yourself at Home
1. Fill the tub.
Relaxing in a warm bath is a
tradition that goes back as far as the ancient Egyptians. Add bath salts
or oils to add an additional layer of pampering to your bath.
2. Light some candles.
Bathing by candle light can be very
relaxing. Lie back in the warm water and focus on the flickering light
of the candles to rid yourself of the stress of your day.
3. Finish well.
Slather yourself with body lotion or oil
after your bath to extend the pampering and relaxation through the rest
of your day
4. Clean your room.
Keeping the surfaces of your dresser and
other furniture clear, decreases your stress by removing the clutter
that can interrupt your pampering time.
5. Add embroidered satin pillows
stuffed with herbs to your bed.
Calming herbs like hops or lavender will
help you relax and sleep soundly.
6. Turn on your music.
Play your favorite tunes quietly in the
background to create a soothing and relaxing atmosphere.
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Cleansing Your Skin
To keep your skin looking and felling
healthy, cleansing is key. You need to find an good cleanser that your
skin responds well to, and stick with it.
Avoid bar soaps as they tend to dry out
the skin. Most cleansers contain oil, water and "surfactants." The oil
dissolves oil on your face, surfactants dissolve dirt and makeup and the
water washes it all away. The secret is finding the right mix of oil.
Too much on your skin will clog pores, while too little will dry it out.
This is why you need to know your skin type
Be careful not to cleanse too often.
Washing at night should do. Some skin care experts swear you should
cleanse skin with creamy cleansers that you wipe off with a tissue,
never letting water touch your skin. In the morning a splash of lukewarm
water is all you need. (It's great for removing excess oils from your
nightly moisturizing). Be careful about over cleansing your skin.
Here's the best way to wash your face:
Use warm water to loosen dirt and
clogged. pores. Use a dime-sized bit of cleanser, then rinse with cool
or lukewarm water. You'll also want to take off your makeup with a
proper makeup remover. This will help keep our skin looking and feeling
healthy!
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