Posted on Leave a comment

Salt vs Sugar Scrub

Salt vs Sugar Scrub

Posted on Novermber 6, 2018. 12:50pm

By Adetoun Adeyemo.

Exfoliation is the removal of dry/dead skin cells on the surface of the skin and is one of the most important aspects of your home skincare routine for face and body. Exfoliation not only helps many skin problems, it also increases blood circulation, which in turn helps you to achieve healthy and glowing skin.

How Often Should You Exfoliate?

We suggest exfoliating twice a week as part of a good home care regime – both the face and body. While it’s important to remove dead skin it’s also important not to strip away too many of your natural oils, so a good balance is essential.

I love a good body scrub. Usually after a body scrub I feel brand new, along with the dead skin cells disappearance. To cut down on spending, I make my own body scrubs and do them at home. One day I used salt instead of sugar and well I was not pleased.

The Importance of Exfoliating.

Firstly, exfoliating the skin is necessary.  It is the key to glowing skin. It gets rid of dull and dead skin cells and this helps you to absorb skin products better. By exfoliating you are giving yourself healthier and brighter looking skin.

Three wooden spoons with different kinds of sugar in each.

The Difference Between Sugar Scrubs and Salt Scrubs

The main difference is the size of the granules.  Generally, sugar is smaller than salt, thus sugar is less abrasive on the skin and is used for body scrubs. Salt scrubs are generally used for tougher parts.

SUGAR

Best for: sensitive skin, freshly-shaved legs, can be used all over the body

• Sugar scrubs exfoliate whilst also moisturizing the skin.

Because it is gentle, you can use sugar scrubs more often. Daily if you like.

There aren’t as many nutrients in sugar scrubs.

Sugar is best for the Face

Natural Sugars are less drying on the skin.

SALT

Best for: elbows, knees, feet, calluses

•Salt scrubs make good muscle relaxants.

It can sting if scrubbing over cuts and bruises.  Salt scrubs can be drying to the skin, and you may need to re-hydrate pretty intensively after using a salt scrub.

Sea salt is usually used in making homemade scrubs, and it contains wonderful minerals that are great for your body.

Salt scrubs are wonderful for detoxifying your skin and helping to purify the skin as well as keep your pores clear

Salt scrubs can kill bacteria & reduces inflammation

The reason I decided to go with home made sugar scrubs is because I can keep a track of the ingredients. Scrubs bought in stores contain preservatives, and other ingredients that can be harmful to the skin. You can easily make a salt or sugar scrub with all natural ingredients at home. Sugar scrub has a short shelf life but I guarantee you will use it up in no time.

Please follow and like us:
error
Posted on Leave a comment

10 Easy Ways to Boost Your Metabolism (Backed by Science)

10 Ways to Boost Your Metabolism (Backed by Science)

Editor by Adetoun Adeyemo, on November 5, 2018

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats (1).

Eating protein has also been shown to help you feel more full and prevent you from overeating (2, 3, 4, 5, 6, 7, 8).

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet (9).

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting (10, 11, 12, 13, 14, 15).

SUMMARY

Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off (16, 17, 18, 19, 20).

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism (18, 21).

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour (22, 23).

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature (21, 24).

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less (25, 26, 27).

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t (19).

SUMMARY

Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished (28, 29, 30, 31).

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat (32, 33, 34).

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% (35).

SUMMARY

Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism (36, 37, 38, 39).

This means you will burn more calories each day, even at rest (40).

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss (41, 42, 43, 44).

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training (45).

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism (45).

SUMMARY

Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health (46).

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain (47).

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories (48).

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk (49, 50, 51, 52).

SUMMARY

Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% (53, 54, 55).

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% (56).

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (57, 58, 59).

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (60, 61).

SUMMARY

Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism (62, 63, 64).

However, many people can’t tolerate these spices at the doses required to have a significant effect (65).

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male (66).

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies (67).

SUMMARY

Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity (68, 69).

This may partly be caused by the negative effects of sleep deprivation on metabolism (70).

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes (70, 71, 72, 73).

It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin (74, 75, 76).

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

SUMMARY

Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning (77, 78, 79).

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women (80).

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance (77, 81).

SUMMARY

Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter (82, 83, 84, 85, 86).

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4% (87).

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss (88, 89).

SUMMARY

Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

 

Please follow and like us:
error
Posted on Leave a comment

Results Shows HotBath Helps Fighting Depression

Results Shows HotBath Helps Fighting Depression

By Editor. October 30, 2018. 12:30pm

There’s perhaps no better elixir than soaking in warm water after a long day. Many of us can attest to the relaxing benefits of unwinding with a hot bath, but did you know it can also help improve your health?

Most ancient cultures have long believed in the healing effects of water. Similar to mindfulness, the Japanese practice of engaging in public baths known as “sento” is used as a way of cleansing both the body and the mind. While we don’t have public baths in the States, we may be able to get the benefits in the privacy of our own homes. In fact, in a modern Japanese home, this is known as “furo.”

That’s right, your own bathtub may be key to literally washing your pain away. Hot water is healing with passive heating

The therapeutic ritual of bathing culture in Japan involves more than just cleansing yourself of physical dirt. From “onsens,” or natural hot springs, to sentos (public baths) and furos (private baths), soaking in these healing waters are a way of purifying from the day-to-day spiritual grime.

Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin,” says Dr. Bobby Buka, a dermatologist based in New York. He explains that submerging ourselves in hot water can be both therapeutic and reinvigorating because blood flow increases to the skin.

A warm bath can also improve breathing. The temperature of the water and pressure on your chest increases your lung capacity and oxygen intake. A growing body of research has shown that passive heating, like spending time in a sauna, can also reduce the risk of having a heart attack, improve blood sugar control, and even help lower your blood pressure.

In one eye opening study published earlier this year, researchers collected data from 14 participants and found that soaking in an hourlong hot bath burned as many calories (around 140) as a 30-minute walk. This is because the warm water makes your heart beat faster, giving it a healthy work out. They also found positive anti-inflammatory and blood sugar responses which can protect against illness and infection.

An hourlong hot bath may help:

• reduce risk of a heart attack

• improve blood sugar control

• lower your blood pressure

• burn 140 calories

• protect you from illness and infection

Let’s not forget about the best benefit: pain reduction

Bathing in a sento is a unique cultural and communal experience in Japan. They claim that the hot water from their natural springs can improve blood circulation, calm the nervous system, and help relieve intense pain. While hot spring water isn’t readily available in the States, science shows that we can obtain similar benefits by soaking in a hot tub or visiting a sauna.

Stress causes the muscles of the body to contract,” says Dr. Mark Khorsandi, a migraine surgeon in Houston, Texas. “A hot bath can relieve those symptoms and keep the muscles loose.” Stretching and moving in the water also provides a low-impact workout for discomfort in muscles, joints, and bones.

This has been true for Alaina Leary, 24, who regularly takes hot baths to help manage chronic pain from living with Ehlers-Danlos, a disorder that affects the connective tissues. When she was first diagnosed at the age of 9 in 2002, she recalls feeling extremely breakable. “I was slower than other kids. I had trouble running [and] walking one foot at a time.”

After working with different physical and occupational therapists, she began using warm baths during pain flare-ups. In the evenings, she would set aside time to ease into the tub and let her muscles relax.

Many people who have chronic illnesses report feelings of depression and despair. Khorsandi says hot baths can provide physical comfort and contentment, and can ease the blues that are associated with chronic pain.

Improve mindfulness with an Epsom salt bath

She remembers feeling pins and needles in her hands when she initially found out about her illness back in 2012. “I went through a period of depression after getting diagnosed, not knowing if I was ever going to feel better.”

Through trial and error, she discovered that doing gentle yoga and soaking in weekly baths lessened the constant aches in her joints and muscles. After filling the tub with Epsom salt, she set her phone nearby and listened to guided meditations. Soaking in dissolved Epsom salt can help with muscle soreness and stress, allowing for even greater relaxation.

She now uses her time in the warm water for practicing mindfulness. “One of the things I learned from having an autoimmune disorder is that there is no cure. And not only is there no cure, you’re really kind of on your own in terms of what’s going to make your body feel better,” she says.

Paying closer attention to the sensations in her body has helped Sherman feel more present, in spite of her illness. Now, several years after being diagnosed, she’s noticed significant changes in both her physical and emotional well-being. Restorative bathing like onsen, sento, and furo involves transforming both the mind and soul to have deeper, more meaningful experiences.

“The meditations have taught me that using water is a way of washing off your day and releasing energy.”

Please follow and like us:
error
Posted on Leave a comment

Checkout how to fade those annoying acne scars…

Checkout how to fade those annoying acne scars…

It’s not as hard as you think.

By Adetoun Adeyemo October 21, 2018

Pexels

Dealing with spots can be bad enough, so the annoying aftermath can feel like metaphorically rubbing salt in your wounds, but unless your skin is damaged to the deep layers of the dermis, these reddy-pink or brown marks will eventually disappear.

While patience is key, there are some ways to speed up the fading of discolouration that remains after a spot. Try these tips for a brighter-faced future:

Always wear sunscreen

Try to avoid prolonged sun exposure as it will make the skin’s healing process slower, and wear a broad spectrum SPF daily to prevent the marks from appearing more obvious. UV exposure stimulates pigment production, causing spot scars to darken, so sun protection really is key to fading discolouration.

Exfoliate with AHA and BHA

What-HA? AHA stands for alpha hydroxy acid such as glycolic and lactic acids (think anti-ageing), while BHA, or beta hydroxy acid, refers to salicylic acid (think anti-bacterial and anti-inflammatory) and both AHA and BHA are exfoliants that will promote a more-even skin tone. A combo of the two will help to encourage the rejuvenation of the skin, without you having to scrub your skin red-raw and cause more damage. We recommend using the Murad AHA/BHA Exfoliating Cleanser (£34, murad.co.uk) daily which helps improve cell-turnover.

Pick vitamin C-loaded products

Another non-scary acid that works wonders on complexion clarity is ascorbic acid, or vitamin C. This free radical-fighter aids inflammation and fades pigment patches. Two skin-brightening serums powered with vitamin C that are equally recommended include the Ren radiance Perfecting Serum (£35, liberty.co.uk) and the Ole Henriksen Truth Serum Collagen Booster (£23.50, feelunique.com).

Repair your complexion

Rosehip oil can work wonders when it comes to calming, soothing and repairing damaged skin, so much so, it’s been used to increase healing time following the treatment of burns. Try MV Organics Rose Plus Booster (£72, Cultbeauty.co.uk) it’s full of high quality essential oils (including rosehip and jojoba), just add a couple of drops into your moisturiser to help fade stubborn spots.

Get professional resurfacing facials

Talk to a dermatologist about treatments such as Intense Pulsed Light (IPL) and microdermabrasion, which can be highly effective in reducing scars and wrinkles more than at-home exfoliation can. For an easy way in, try the Elemis BIOTEC Skin Resurfacer Facial, available at The House of Elemis and Elemis Spas nationwide.

Please follow and like us:
error