GET RID OF PIMPLES FAST

SIMPLE AND PROVEN TIPS WHICH COULD HELP YOU GET RID OF PIMPLES FAST

1. Cleaning The Skin

Using a mild, non abrasive and natural cleanser to clean the neck, chest, face and upper back could help a lot in getting rid of pimples naturally. It would be better to avoid detergents and other synthetic agents. Using hands is always better than cloth or even sponge.

2. Natural Cleaning

Squeezing or pricking pimples is often tried by many. This is extremely dangerous and could be counterproductive. It will irritate the skin and could lead to infections and formation of additional pimples.

3. Keep Pores Clear

Skin needs breathing and keeping pores helps a lot in nourishing skin and remove oil naturally. It would be better to use skin products which are oil free.

4. Egg White Whips

Egg white is known to easy, cost effective and proven way to remove pimples naturally. The yokes should be separated from the white and only the whites should be whipped and applied.

5. Orange Peels And Juice

Orange is rich in citric acid and vitamin C. Hence using orange peels and taking the juice out of it and applying on the face could help dissolve pimples. However, it has to be done regularly and repeated at least twice or thrice a day.

6. Mixture Of Honey And Strawberry

Strawberries are a rich source of salicylic acid and therefore when mixed with honey it could help a lot in getting rid of pimples naturally. This is because salicylic acid stimulates the epidermis and helps it to shed the skin faster. This helps the clogs to open up leading to neutralization of bacteria.

7. Papaya Could Help A Lot

Pimple build up happens because of excessive build of dead cells and fat tissues arising from the skin surface. When applied in raw form, papaya contains a substance known as papain. It is a powerful enzyme. It helps to reduce inflammation and also helps to prevent formation of sebum and pus.

8. Basil Leaves Could Be Excellent

Basil leaves are generally used for cooking in Asia. However, not many maybe aware that it has very rich anti inflammatory and antioxidant properties. It also possesses very strong anti-bacterial properties. It is therefore used commonly for treatment of pimples and treating infections which have become immune to some antibiotics. It plays a big role in controlling the swelling of the pimples.

9. Diluted Tea Tree Oil

It has been proven that diluted tea tree oil could be one of the most effective remedies for pimples. Many people might wonder how oil can help reduce pimples. Unlike other oils, tea tree oil performs the job of a solvent and it penetrates through the skin sebum which gets accumulated over the pimples. It also helps to unblock the pores and also removes dead cells. It also comes with strong antibacterial properties.

10. Scrubbing With Tomatoes Can Also Help

Tomato has a rich antioxidant called lycopene which protects the skin and also performs the job of an anti-ageing substance. It helps fight reddening of skin and also repairs cellular damage.

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Have Flawless Skin

12 Simple Tips to Get Clear Glowing Skin Naturally – Have Flawless Skin

How to get a glowing skin? How to have flawless skin? These are the questions that most of us ask the skin specialists and dermatologist and which need a satisfying answer. Clear glowing skin is a dream for every person. No one likes pimples, zits, dark spots, baggy eyes or dark circles. There are different skin types and different problems associated with them. Dry skin can get itchy sometimes and needs to be hydrated often to keep it glowing. Oily skin is prone to pimples and has a greasy texture. Some people have normal skin, which is God’s gift, and then there are people with combination skin who have to face the problems of both dry skin and oily skin. Perfect skin is not too oily or dry but needs to be taken care with regular toning and cleansing. There are various types of facial masks made with natural ingredients which can also help in providing natural glow to the skin.

Simple Tips to Get Clear Glowing Skin Naturally – Have Flawless Skin

Clear Glowing Skin Naturally

Some people have two different facial skin, the area near the cheeks and eyes is dry while the forehead and area around the mouth look greasy and has a darker shade. They need to treat these areas differently with different kinds of creams. Every skin type has a problem. But, where there is a will there is a way. The change needs to come from within.

Clear Glowing Skin Naturally

If you can make it a daily routine and take care of your skin every day, you can be sure to reap the fruit of your hard work. Your skin will look flawless and shiny, even as you age. Here are some great tips for clear skin. These tips are all natural, easily accessible which not only give you a better skin but also a healthy life. They are perfect for all the skin types.

Nutritious, Fiber Rich Diet:

Everything healthy starts from your diet. Digestive problems result in skin impurities; hence diet is really essential for healthy skin. Taking in the right amount of micro-nutrients and vitamins is great for clear skin. Food for glowing skin should be carefully selected natural protein foods like fish, nuts and white meat, grains like buckwheat, brown rice and quinoa, vegetables like broccoli, tomato and beets are very healthy and good for the skin.

Try to avoid processed and man-made food. Omega3 fatty acids are great to reduce inflammation; this is found in walnuts, salmon and soybeans. Eat plenty of healthy food to keep your skin glowing. More intake of fruits and vegetables will leave you with spotless, clear skin.

Drink Water:

As we know there are many health benefits of drinking water and juices, one of the best is to help your skin to purify the impurities, and glowing skin tips are incomplete without the inclusion of this essential point. Water cleanses the body and eliminates the toxins and waste. It hydrates the body and removes excess oils and dirt. 15% of our skin is made up of water.

drinking water

Drinking at least 2 liters per day gives the skin a bright, noticeable change in less than a week. It rids your skin from dryness and wrinkles. It also boosts the immune system. The importance of juicing for healthy skin also needs no new emphasis.

Avoid the Sun:

The sun is a great source for vitamin D. The morning sun from 7am to 9am is good for the skin. However avoiding the sun after this time is very essential. The UV rays are quite strong and they not only damage the texture of the skin but over exposure to these rays can result in skin cancer. Avoid the sun especially from 10 am to 2 pm as the sun rays can get really harsh, and this is a must for even normal skin care.

avoiding sun

Try to wear clothing that covers most of your skin and carry an umbrella if possible. Apply sunscreen with SPF above 45 while going outdoors. Soothing natural remedies are the best answer to the question of how to remove sunburn and skin tan.

Skin Hydration:

Hydrating the body from inside and outside is important. Cleanse your face twice every day, washing your face more than this can result in dryness. The natural oils produced no by the skin are required to nourish it and provide flawless beauty and skin care. Use cold water to cleanse your face after washing it, as warm water opens the pores which allow tobacteria and dirt to enter.

By using cold water, the opened pores will be closed, which prevent foreign material to get into them. While washing your face use circular movements, do not scrub as it causes skin irritation. Use homemade facial for oily skin and dry skin 3 to 4 times a week.

Pimple Care:

Proper pimple and acne acre is one of the most important tips to get fair and glowing skin. It is very tempting to pop pimples if you pop the zits it will only result in scars, redness and inflammation. The infected material will be pushed further into the skin, causing more pimples! The inflammations in the dermis (inner layer of the skin) and epidermis (outer layer of the skin) are called blemishes.

Pimple Care

So, blemishes caused by popping the pimples take longer to heal than the pimple itself. The pimples stay for three or four days, but the scars caused by fingering them stay for a lifetime. Choose which one you’d like to live with. Opt for homemade remedies for pimples and acne to stay away from side-effects.

Exfoliate

When it comes to topical skin care, most of us concentrate on cleansing, toning and moisturizing and completely ignore exfoliation. But natural tips for glowing skin by experts emphasize the importance of exfoliating the skin because it is the best solution to the question of how to get rid of dead skin cells. Periodic exfoliation using natural ingredients like Bengal gram flour, oats, orange peel or lentil powder can remove dead cells, dust, impurities and blackheads from the skin and make it smooth and flawless.

Exfoliate

It helps in cleaning the clogged pores and hair follicles within turn prevent the breakout of acne. It helps in improving skin texture by reducing dullness of skin and reducing the appearance of large pores. Regular exfoliation makes it easier for the skin to absorb moisturizers and serums that are applied topically.

Use a Toner

The three basic tips to get clear skin are cleansing, toning and moisturizing. But what exactly is toning? Toners are supposed to be used right after cleansing the skin with a foam based face wash in order to restore the skin’s pH balance. Healthy skin toners provide supply skin repairing substances such as antioxidants, fatty acids, ceramides and glycerine to the skin and provide it with a fresher, smoother and younger appearance. Toners are an important part of skin care because it provides deep pore cleansing to the skin and reduces the size of the open pores and makes the skin smooth and flawless while drying out oily T-zone of the face.

Use a Toner

Regular use of a toner also helps in solving the problem of acne. Toners have humectant properties that bind moisture to the skin and prevent skin dryness. Cleansing can lead to small cell gaps through which impurities can penetrate the skin. Toners provide an added layer of protection by tightening these cell gaps.

Detoxification

Dullness of the skin, pimples and acne are often caused by excessive accumulation of toxins and waste products in the body and it is important to flush out these water products with the help of detoxification. Natural detoxification programs such as 30 days fruit and vegetable detox diet plan stimulate the body to purge and cleanse itself and enhance the functions of the liver, kidney and colon. An easy way to detox your body and each morning is to start your day with a glass of warm lemon water.

detox

It also helps in maintaining the pH of the body at a healthy alkaline state. A detox diet should consist of fruit and vegetable juices that are loaded with skin-saving nutrients. It is best to stay away from sugar, alcohol and salty snacks for at least 5 days to give the skin a healthy break and prevent water retention.

Get Rid of Makeup Before you Sleep

Make up is an inseparable part of any modern woman’s beauty regime and it is the best way to enhance radiance and attractiveness of skin and provide a gorgeous and appealing look during parties and events but it is often loaded with harsh chemicals that not only harm the skin, but also attract dirt and clogs the skin pores causing pimples and acne. In addition, it also promotes the growth of yeast on the skin.

Get Rid of Makeup Before you Sleep

So it is essential to remove makeup thoroughly from skin, lips and eyes with the help of a mild cleansing milk followed by a refreshing face wash in order to prevent bumpy rashes and cysts. Therefore, make it a point to remove the foundation, powder, gloss, eyeliner, mascara and lip colour before going to bed no matter how tired and worn out you are.

Leave Stress Behind:

How to have beautiful skin? If this is your question, the answer is rest! Sleep is the number one secret to maintaining a healthy lifestyle and get flawless and glowing skin naturally. Stress hormones lead to excessive oil production which will result in white heads. Running, a warm bath and a short sleep help reduce stress and get rid of acne. At least 7 to 8 hours of sleep is needed for an active mind and glowing skin. Occasional visits to the spa and swimming pool will relax your muscles.

Stress

Your body will lose excess oils and regains the bright youthful texture. You can also relieve stress with relaxing yoga and Tai Chi techniques and you can also listen to relaxing music or make a habit of reading books.

Physical Activity:

Physical activity is not only essential to losing weight and stay fit, but also to get flawless skin naturally. It is a necessity in this busy life. Activities like indoor aerobic exercises increases blood and oxygen flow to the skin cells that help in neutralizing the harmful effects of free radicals and oxidative stress and carries away waste products from the cells. It helps in flushing out cellular debris from the system. Exercise is the best way to cleanse the skin from the inside.

Exercises for Toned Shoulders

Modern man is largely affected by the sedentary lifestyle – at work you may not walk around and at home you may want to rest.  A short walk or 30 minutes at the gym are an added advantage not only for the body but also for the skin. Make it a daily habit – dancing, cycling, skipping, running, walking, anything that will make you sweat! A half an hour spent on exercise every day will flush out the toxins. Exercise will help reduce stress in the body.  To rid yourself of acne and dull skin, you need to add some kind of physical activity to your day.

Get the Daily Dose of Vitamin C

One of the most important vitamins for healthy and flawless skin is vitamin C, also known as ascorbic acid that helps in enhancing the complexion and preventing the appearance of the signs of skin aging. Regular intake of vitamin C improves collagen production, enhances skin brightness, keeps away age spots and pigmentation and enhances the skin’s ability to protect itself from the damage caused by the harsh UV rays of the sun.

Vitamin C foods

Some of the best food sources of vitamin C are blackcurrants, broccoli, guava, grapes, kiwi fruit, strawberries, amla or Indian Goose Berries, lemon, papaya and sweet potatoes. Vitamin C can also be consumed in the form of supplements and capsules. It strengthens the capillaries of the skin for better transport of the nutrients into the skin cells and tissues.

By adding these changes to your lifestyle, you are sure to experience glowing flawless skin. Certain hygienic habit of using different towels for your face and body helps in the transmission of bacteria and fungi. These tips are natural skin care solutions which will cleanse your skin from within and provide clear skin naturally. Giving you a youthful, bright look, even people with sensitive skin will be satisfied with these results. Your body, mind and skin will feel refreshed and extremely healthy. It is important to stay fit and get enough amount of rest. Be healthy and take care of yourself!

FOODS THAT GIVE YOU GLOWING SKIN

Why shell out your hard-earned cash on serums and fancy lotions when you can keep your skin looking healthy, resilient, and radiant by just eating these foods?

Sure, lifestyle habits (like smoking and tanning), and genetics can certainly influence and predispose your skin to pesky conditions, but that doesn’t mean the quest for a glowing complexion is a lost cause. And while there are plenty of cosmetics that dub themselves as “skin food,” the truth is that the key to maintaining a healthy complexion doesn’t come from a bottle. While it’s true these cleansers and lotions offer a topical fix—a beauty band-aid, if you will—gorgeous, hydrated skin starts from within. And that all depends on what’s on your plate .

1

COOKED 
TOMATOES

Glowing skin tomatoes

Lycopene, the phytochemical that makes tomatoes red, helps boosts collagen strength—a protein that gives skin its taut, youthful structure—and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals. A study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group. Why tomato paste? It’s because cooking tomatoes ups their lycopene levels, so tomato sauce, gazpacho, and even ketchup pack on the protection.

2

CARROTS

Glowing skin carrots

Think of carrots as your very own wonder wands—good for the eyes and good for clearing up breakouts. No magic here, though, just plenty of beta-carotene and vitamin A, an antioxidant which prevents overproduction of cells in the skin’s outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays an essential role in reducing the development of skin-cancer cells. It’s a win-win.

3

SWEET 
POTATOES

Glowing skin sweet potatoes

A study in the Journal Evolution and Human Behaviour showed eating a diet rich in fruits and vegetables gives a healthier, more attractive, and more radiant glow than you would get from sun exposure. But it was those who consumed more portions of red and orange vegetables per day who had the greatest sun-kissed complexion—the result of disease-fighting compounds called carotenoids that give those plants their colors. Few foods are as rich in the beauty stuff than a baked sweet potato. In fact, just half a medium potato provides 200 percent of your daily recommended intake. You’ll get more carotenoids by cooking—it’s just one of our tips on How to Extract the Most Nutrients From Your Food!

4

NATTO

Glowing skin natto

Natto is a Japanese dish made by boiling and fermenting soybeans with bacteria that increases the beans’ nutritional value. Natto is unique in that it’s the highest dietary source of vitamin K2—a vitamin which is important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles. On top of that, natto is a potent source of gut-healing probiotics. A healthy gut can keep inflammation at bay, which researchers say may affect the health of our skin since many troubles like acne, eczema, and psoriasis stem from inflammation. Worried about eating soy? We did the research, and we’re giving fermented soy the A-OK! But if you’re not a fan, you can also get vitamin K2 from grass-fed butter, meat, and egg yolks.

5

TURMERIC

Glowing skin tumeric

Turmeric isn’t just a game-changer when it comes to protecting against cancer or reducing pain. This Indian spice can also protect your skin. That’s because turmeric’s active antioxidant, curcumin, has shown to be one of the most effective anti-inflammatory and free-radical fighting options out there, according to a study in Oncogene. Plus, research shows this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment—just combine with coconut oil or milk to create a healing facial mask.

6

SALMON

Glowing skin salmon

Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening cell membranes guards against their deterioration that causes premature aging. This nutrient also helps to prevent the production of arachidonic acid (AA), an inflammation precursor that leads to wrinkle formation. And that’s not all. DMAE works in conjunction with B vitamins to increases levels of acetylcholine, a neurotransmitter essential for proper muscle functioning that can keep your face looking toned and firm.

7

PAPAYA

Glowing skin papaya

This tropical fruit contains a plethora of active enzymes which pass on their healthy benefits. One enzyme, chymopapain, has been used to relieve inflammation—a common source of skin conditions. And another enzyme, papain, can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin. Not to mention, just a single cup of fresh, ripe papaya packs a whopping 144 percent of your DV of collagen-strengthening vitamin C. That’s also why it’s one of the 25 Best Foods To Eat For Muscle Definition!

8

YELLOW 
PEPPERS

Glowing skin yellow peppers

Vitamin C is essential to the formation and growth of skin and muscle tissue as well as to building collagen—the protein which provides strength and structure to your skin, bones, muscles, and tendons. But instead of grabbing an orange to get your dose, much on some vitamin C-rich yellow bell peppers instead. In a study of over 700 Japanese women, researchers found that the more yellow and green vegetables subjects ate, the less apt they were to have wrinkles and crows feet—even once they controlled for smoking and sun exposure. And a study out of the UK concurs. The British study published in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (what you’d get in a single bite of yellow pepper) daily for 3 years decreased the appearance of wrinkles by 11 percent.

9

SAFFLOWER 
OIL

Glowing skin safflower oil

You’ve probably heard us demonizing vegetable oils for their high levels of inflammation-inducing omega-6s. But these oils aren’t all bad news. In fact, those same omega-6s found in safflower oil can be the ultimate moisturizer for people who suffer from dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema. So ditch the moisturizer and lather on the safflower!

10

EGGS

Glowing skin eggs

Here’s another reason you should eat the whole egg. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.

FOODS THAT BOOST METABOLISM

9 Foods That Boost Metabolism Naturally

Turn up your body’s fat burn with these healthy foods

Your metabolism is partly ruled by genetics, but you can rev it up naturally by eating right. Fill up on the following nine foods to increase your body’s fat-burning power.

10 Ways To Quit Eating Junk Food

Eating junk food is a habit that you can’t quit using willpower. How do you quit eating junk food? Here are 10 ways.


1. Have a Reason. 
Why do you want to quit eating junk food?

  • Less fat?
  • More health?
  • Lower cholesterol?

Have a reason to quit. Write it on a piece of paper & look at it every day. This will act as a constant reminder of your goal.


2. Make a Plan. 
Quitting junk foods means a change of lifestyle:

  • What food will you eat?
  • What will you cook?
  • What will you eat at work?

Make a plan that has everything: diet, grocery list, schedule, …


3. Be Confident. 
Don’t believe the hype. Quitting junk food is easy. Your body doesn’t need it. If it could choose, it’d go for clean foods. As long as you’re giving your body what it needs, you’ll be OK. If not: it’s in your head.


4. Take Action. 
Don’t sit there waiting. If you want to change your eating habits do something about it.

  • Go to the grocery
  • Cook your food
  • Prepare meals for work

Common sense, but worth repeating. If the fridge is empty or if you don’t take food to work, you’ll end up eating junk food. Be ready, be prepared. Take action.


5. Get into Sports. 
Sport is healthy. When you get into sports, you’ll have the tendency to watch your nutrition too. Which sport? Up to you. I recommend Strength Training 😉


6. Choose your Environment. 
Your environment influences your habits. Choose one that helps you achieving your goal.

Remove the junk food from your house, stop buying it, say no to eating at McDonald’s daily. Read your goal. What’s more important for you? Win or lose, your choice.


7. Enjoy Food. 
Healthy food is not about eating steamed veggies. Healthy food is tasty, as tasty as junk food once you’ve adapted. The trick is to know how to cook. Cooking is a skill. You can learn it. Check Yahoo! Food for recipes & get Books on Cooking.


8. Eat Junk Food. You don’t need to ban junk food from your life. As long as you eat healthy 90% of the time you’ll be ok. One method is to eat clean during the whole week & then take a Sunday afternoon junk fest.

The longer you eat healthy, the more you’ll have adverse effects to junk food. Taste adapts. With time you’ll be glad to eat junk food, but you’ll also be glad to go back to clean food.


9. Watch Super Size Me. 
If you haven’t seen this movie yet, do it now. You know junk food is unhealthy. But how much? Meet Super Size Me: let’s eat McDonald’s 3 times a day & see what happens.


10. Control Yourself. 
Sometimes you’ll be tempted to eat junk food. Control yourself. Think. Why did you quit in the first place. What do you prefer? Eating junk food or achieving your goal? Don’t say you don’t care. You do, I know you do. You know what you should be doing.

Write this next to your goal: “I don’t need junk food“.

11 Ways to Stop Cravings for Unhealthy Foods and Sugar

Food cravings are the dieter’s worst enemy.

These are intense or uncontrollable desires for specific foods, stronger than normal hunger.

The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.

Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

Here are 11 simple ways to prevent or stop unhealthy food and sugar cravings.

1. Drink Water

Thirst is often confused with hunger or food cravings.

If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.

Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.

BOTTOM LINE:Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating.

It also reduces cravings, and helps you feel full and satisfied for longer.

One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.

Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.

BOTTOM LINE:Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.

3. Distance Yourself From the Craving

When you feel a craving, try to distance yourself from it.

For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.

Some studies have also shown that chewing gum can help reduce appetite and cravings.

BOTTOM LINE:Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower.

4. Plan Your Meals

If possible, try to plan your meals for the day or upcoming week.

By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.

If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

BOTTOM LINE:Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.

Hunger is one of the biggest reasons why we experience cravings.

To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.

By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

BOTTOM LINE:Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.

6. Fight Stress

Stress may induce food cravings and influence eating behaviors, especially for women.

Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women.

Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area.

Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

BOTTOM LINE:Being under stress may induce cravings, eating and weight gain, especially in women.

7. Take Spinach Extract

Spinach extract is a “new” supplement on the market, made from spinach leaves.

It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.

Studies show that taking 3.7–5 grams of spinach extract with a meal may reduce appetite and cravings for several hours.

One study in overweight women showed that 5 grams of spinach extract per day reduced cravings for chocolate and high-sugar foods by a whopping 87–95%.

BOTTOM LINE:Spinach extract delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings.

8. Practice Mindful Eating

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating.

It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations.

Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively.

Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge.

BOTTOM LINE:Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.

9. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day.

Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings.

Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.

For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.

BOTTOM LINE:Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

10. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings.

Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating.

If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

BOTTOM LINE:Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.

11. Don’t Go to the Supermarket Hungry

Grocery stores are probably the worst places to be when you are hungry or have cravings.

First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level.

The best way to prevent cravings from happening at the store is to shop only when you’ve recently eaten. Never — ever — go to the supermarket hungry.

BOTTOM LINE:Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying.

Take Home Message

Cravings are very common. In fact, more than 50% of people experience cravings on a regular basis.

They play a major role in weight gain, food addiction and binge eating.

Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.

11 Ways To Get That Glowing Skin From Within

Make-up can conceal even the worst of blemishes, but there is nothing like having a fantastic skin that is glowing from within. Here are 11 must-follow tips to make sure that you will get great-looking skin from within!



1. Detoxify your systemWhat’s happening inside your body is always reflected outside. When your body isn’t eliminating the toxins well, it is bound to show up on your skin. This usually occurs when other organs that are responsible for the toxin flush-out are also overloaded. But don’t worry; a healthcare professional will help you find a detox program that will be perfect for you. You can also take some burden off your system with the following tips:

Flush toxins from your body by drinking warm water with a squeeze of lemon.
· Give your body and skin a break by cutting down on alcohol and sugar for at least 5 days.
· Eat more fruits and fresh vegetables, so that you can boost the amount of skin-saving nutrients you are getting.
· Keep salty snacks at bay as this causes water retention and swelling.

2. Exfoliate your skin

Exfoliating your skin to get that healthy glow is absolutely necessary. Exfoliaters such as the glycolic acid, which contains alpha hydroxy acids, will be just great. Natural exfoliators like gram flour, coffee grounds, sugar, almond meal, and yogurt should be used as well.

3. Topical nutrition is essential

Grape seed extract and green tea are great antioxidant boosters. They are powerful bioflavonoids that allow your skin to reap more benefits by protecting the Vitamin C from oxidation. They protect your skin against elements such as stress, sun, and pollution, which can be damaging to the collagen in your delicate skin, and may also accelerate the visible signs of ageing.

4. Use coconut oil for restoration

Damaged skin can be rejuvenated and restored with regular application of virgin coconut oil. It is known to repair, heal, and leave your skin glowing, due to its rich antioxidant properties. Free radicals are also destroyed with the help of coconut oil. Your skin tone can also be evened out with a regular application of the oil, thus giving it a subtle glow and a healthy texture.

5. Use make-up that can boost your glow

There are many make-up tricks that you can use to make your skin appear to be glowing from within. These make-up tricks are very popular among celebs on the Red Carpet. For instance, you can apply a BB cream, which is a light foundation that covers blemishes, protects you from the sun, and gives your skin a natural glow, without looking cakey, like most foundations do. Using an illuminating cream under your make-up also helps your skin go from dull to bright in just a few minutes. Another trick is using bronzers in illuminating shades, rather than the matte ones, and using them where the sun hits your face – you nose, forehead, and cheeks.

6. Get adequate Vitamin C in your system

Your skin needs its daily dose of vitamins, especially Vitamin C, which is essential for an even, bright complexion. Vitamin C has skin brightening qualities, which make it great for people whose skin suffers from sun damage or age spots. According to studies, if Vitamin E and Vitamin C are taken together, they can increase your skin’s ability to shield itself from the damage caused by the sun. Well, it may even give your skin a natural sun protection, equivalent to SPF-2. That is no reason to throw out your sunscreen, but it is a great way to boost the natural sun-protection power of your skin. Choose the products that combine natural skin brighteners like peptides, mulberry, licorice or bearberry, gentle exfoliants, and Vitamin C.

7. Suck on ice cubes

This is a simple but effective trick to brighten your skin. When you suck on an ice cube, the millions of cells in your lips and cheeks are chilled, causing an increase in blood circulation. This results in plumper, rosier looking skin. For that peaches-and-cream complexion and also for a great quick-fix just before taking a selfie, grab an ice cube from the fridge and you will be ready to show off.

8. Juice it up

How you look mostly depends on what you eat. But thanks to our hectic lifestyles, our diets leave much to be desired. Juicing is a great way to ensure that all the fresh vegetables and fruits go into your system, especially when you have no time to sit down and eat those. Nutrient-rich super foods like broccoli, kale, rainbow chard, spinach, cucumber, celery, beets, and ginger are great options. These juices are especially good if you’re always on the go and don’t have time for a sit-down meal. Pop these in a carry cup and you’re good to go.

9. Vitamins B and D are essential

Vitamin B slows down the ageing process and is an integral factor in skin generation. It is also known to increase the blood flow in your cells. If you suffer from blotchiness, red patches or irritation on your skin, increase your Vitamin B intake and see the difference. Vitamin D is another important supplement that can make your skin healthy. Without adequate quantities of vitamin D, your skin can appear sallow and will be prone to breakouts and congestion.

10. Beauty sleep is necessary

There is nothing like a good night’s rest to leave your skin looking great. In fact, sleep will have a positive impact on your mental and physical well being. Your body undergoes a healing process when it is asleep. If you are suffering from sleep problems, try a glass of warm milk before bedtime. You can also use melatonin supplements that will help regulate your natural sleep cycles and get your body back on track. And this will surely result in glowing skin.

11. More tips

Here are some foods to include in your diet to get the vitamins that your skin needs for that special glow.

· Omega-3 fatty acids: Spinach, salmon, and walnuts.
· Vitamin C: Citrus fruits, bell peppers, chili peppers, broccoli, dark leafy greens.
· Vitamin E: Almonds, grape seed oil, squash.
· Zinc: Yogurt.
· Vitamin A: Sweet potatoes and yams.

How To Get Glowing Skin In 7 Days – With Instructions

Perfect skin. Find me one woman who does not want it. But why does it seem like flawless skin is too much to ask for? Trying to get your skin to cooperate with you almost always feels like a series of never-ending battles against zits, dark circles, pigmentation, patches of dry and lifeless skin, blackheads, and – oh, how I wish the list ended there! To top it all off, it doesn’t matter if you don’t have to deal with any of these issues right now. Chances are if you do not pay attention to your skin, one of them are bound to come knocking on your door with the others not too far behind. Pretty daunting, huh?

That being said, you’ll be glad to know that it’s not too late for you because we have put together a guide that’ll give you glowing skin within a week. From exfoliating to brightening, we’ve got it all covered in a simple week’s plan.

Here’s how to get started.

How To Get Glowing Skin In A Week?

Day 1

Starting today, CTM is your new religion. While most people are aware of the Cleansing, Toning, and Moisturizing routine, it still is majorly underrated. If you haven’t been doing it already, today is when you start, and once you do, you’ll not want to stop.

  • Your face is always collecting gunk from the pollution and dust it is exposed to, and the dead skin and natural oils that accumulate on it. Using a gentle cleanser to remove this buildup will unclog your pores, preventing issues like acne. The choice of cleanser depends on your skin type and what suits it best. Using a toner after proper cleansing will ensure that no residual oil or dust remains on the surface. Natural toners like rose water, green tea, and white vinegar work well to restore your skin’s pH balance while tightening your pores. End the routine with a good moisturizer. This is the base of any skin care routine.
  • Follow this up by applying a brightening face pack onto your face. You can whip up your own pack with ingredients like papaya, lemon, honey, milk, and tomatoes, which are readily available in most kitchens.
    • You need to remove any makeup you have on before you go to bed. Your skin needs to breathe at night, which is impossible with makeup on. A good way to remove makeup would be to apply a few drops of baby oil on your face and gently massage it for a couple of minutes. Once the makeup has come loose, you can dab it off with a cotton pad, towel, or tissue.
    • End your day by repeating the CTM method. Finish with your regular moisturizer and a good eye serum. If you have dry skin, it would be a good idea to switch up to satin pillow covers that will minimize moisture loss. Always try to sleep on your back with your face up and invest in a good humidifier to keep your face hydrated.
    • Day 2

      Your second day should focus on improving the health of your skin by controlling what you consume. Your skin can only work with what it has in terms of nutrition. While external care is crucial, internal care cannot be neglected. Eating right is a sure shot way to get skin that glows with health.

      • Follow up your morning cleanse-tone-moisturize routine with the application of a fruit mask. Fruit masks are easily prepared and applied. You can use ingredients suited to your skin type such as bananas for dry skin, and strawberries for oily skin. This is an excellent way to brighten up your face without using chemicals.
      • Keep yourself hydrated by consuming water and nutrition packed beverages throughout the day. This will help control the production of oil on your face and also tighten your pores.
      • Remove your makeup and end your day with the CTM method and your night-time skin care routine.

      Day 3

      On the third day you will be exfoliating to remove any dead skin. This will leave your skin feeling soft and looking radiant. It will also make your skin more receptive to the other treatments it will be receiving.

      • Cleanse your face with an exfoliating scrub or a face sponge. Scrub off the dead skin cells to reveal the healthy layer of skin underneath.
      • After the exfoliation, tone and moisturize your skin to keep this new layer protected from drying out. You can apply a face mask post exfoliation as your skin will be more receptive to nourishment.
      • Never forget to use sunscreen when you are about to step out into the sun. This will keep your skin protected from the harmful UV rays that can cause damage to your skin.

      • In the evening, modify your CTM ritual by applying a face pack after you cleanse your face. Once you wash the pack off, follow it up by toning and moisturizing.

      Day 4

      By the fourth day, you will notice visible results in the form of improved skin texture, and your face, on the whole, will radiate health. However, this doesn’t mean you get to ease up on the routine.

      • Wash your face with your regular cleanser and then steam it. This will help open up your pores and allow for some deep cleansing action. Once you have steamed your face for about 10 minutes, follow it up by applying a clay mask that will draw any dirt out. Optionally, you could use a combination of honey and oatmeal. Once this is done, rinse off the mask and tone your face by dabbing it with a cotton pad that is soaked in rose water. This will help re-seal your pores. Finish with your moisturizer.
      • Maintain the usual night care regimen to wake up with skin that is hydrated and nourished in the morning.

      Day 5

      • Massage your face with some aloe vera gel post-CTM. This will improve the blood circulation to your face and nourish your skin. It will also help flush out toxins. If there are dark circles under your eyes, always use an under eye serum. This will make them fade over time and also add radiance to your face.
      • After the massage, apply your regular moisturizer or day cream. One with a higher SPF is preferable so that you don’t have to use a separate sunscreen.
      • In the evening, incorporate a sandalwood face pack in your CTM routine to make your skin smooth and radiant.

      Day 6

      • It is time to exfoliate again. Ideally, you should be exfoliating your skin twice a week to keep it healthy and radiant. Follow the exfoliating steps from day 3, and follow it up by toning and moisturizing.
      • Regular intake of water and fluids like soups and juices is essential throughout the week as a hydrated body equals healthy skin.

      Day 7

      • It is time to indulge and give yourself another fruit facial. Follow the CTM method in the morning as well as in the evening.
      • Keep drinking water or healthy beverages throughout the day to maintain the elasticity of your skin.

      Following these instructions will have your skin glowing with health right from day 1. By day 7, your face will appear soft, radiant, clear, and you will be on top of your face-care game. This doesn’t mean that you stop caring for your skin. Following the CTM method every day, exfoliating your skin twice a week, and treating it with natural face masks a couple of times a week are essential for maintaining skin health. It might seem like a lot of work, but fret not!

25 fun and exciting ways to lose weight!

Many people who want to lose weight know that going to the gym and following a proper diet will help them reach their goals. Still, they do not do anything due to laziness, work pressure or lack of motivation. Even people who are determined and join a gym, often leave it after a few days citing tiredness, fatigue or distractions. In this mega guide, we give such people an overview of alternate methods they can use to shed those extra kilos.

Fun ways to exercise

The reason routines get boring is because, well they are routines! The moment you start feeling an obligation to do something, you don’t want to do it anymore. Same exercises, same music at the same time every day; exercising becomes an obligation that turns into a punishment. If you’ve tried gymming and failed, maybe it’s time to experiment with some fun workout routines. Here are a few options to get you started:

1. Hula Hoops

Would you believe that hula hooping can burn up to 600 calories an hour? Having said that, it’s difficult hula hooping for an hour but you get the idea – it’s fun, physically intensive and you can do it in the privacy of your room. Yes, it also helps you lose weight. If you are beginner, try a weighted hoop because it’s easier to rotate but as you get better switch to a lighter hoop which requires more effort from you to rotate and hence, helps burn more calories. And the elderly can try them too. Just put on some music and you are good to go.

2. Skating

Something we’ve all tried and enjoyed despite falling flat on our backsides or tripping over a bump. But here’s something you didn’t know – it can help you shed calories too. In fact, if you are over 70 kilos, you can possibly burn more than 500 calories an hour! Not only does it help muscles become stronger, it’s good for your heart as well. It’s cost-effective and has less impact than running. All you need is a smooth surface and an open area.

3. Frisbee

 Got a dog and a park nearby? Buy yourself a Frisbee and get cracking. You can get some friends along on a weekend and have a game too. Either way, all the throwing, catching and running helps your body. In fact, a 30 minute game can burn nearly 100 calories assuming you are 60 kilos. And it needn’t be a Frisbee – you could give volleyball a shot as well.

4. Badminton

One of the few games that you can play anywhere. And it’s seriously addictive. Although you can explore other options like tennis, cricket and even basketball – most of these need more space, more people or expensive equipment. For badminton, you don’t even need a net! Lots of energy, competition and running around – all of that does a ton of good to your stamina. In a nutshell, any form of sport is great.

5. Kickboxing

Most health centres or gyms also offer courses like boxing and kickboxing – both are great ways to blow off some steam after a hard day and a fun sport. An added benefit is that they sharpen your self-defence skills.

6. Trekking

This might sound too much hard work to be fun but it isn’t. Make a group of friends and take off for the hills every weekend for a few hours. You can climb your way up and have a picnic and play a few games. It’s not only a chance to exercise but to get away from the hustle and bustle of the city. Nowadays, there are many adventure groups who organize bi-weekly camping or trekking trips. Before you know it, you’ll be addicted.

7. Swimming

You’ve probably heard this before: swimming is one of the best cardiovascular exercises for you. And who doesn’t like to splash around in cold water? How can you make it even more fun? If you get bored, you can always play some water volleyball or a game of catch.

8. Twerking

Teen icon Miley Cyrus has 27 million Youtube views, all thanks to Twerking. Say, what? Twerking involves twisting and jerking movements of the hips that improves lower body flexibility. This seductive workout is meant to tone your core, glutes, hips and thigh muscles. 

9. Bokwa 

Robbie Williams is now into Bokwa, which requires using your feet to draw letters or numbers while doing their cardio to music. It combines elements of African dance, capoeira, kickboxing, light boxing, and fancy step footwork to strengthen the feet and ankles. You not only burn around 1,200 calories but also tone your lower body muscles. Age no bar!  

10. Pole Dance 

Want to power up the passion in your bedroom? Sign up for a pole dance workout. This strength-based training which involves spinning, swinging, twirling, climbing and more, targets the whole body. It improves posture and increases upper body definition. Pregnant women and people with histories of heart disease, joint, back and knee problems, and should steer clear. 

11. Batuka  

A dance form that originated in Brazil, Batuka is an aerobic activity combined with martial art moves. It is meant to increase endurance levels and emphasizes positive thinking. A fun, high intensity dance workout, Batuka offers choreographed routines to globally inspired music.

13. Belly dance

Wondering how Katrina got her moves right in Sheila Ki Jawani? Belly dancing is a sure-fire way to burn belly fat and strengthen your abs. Dance away stress, improve blood circulation and body posture. This is a good pre-natal workout! 

14. Zumba

Zumba Fitness is a Latin-Inspired, easy-to-follow, calorie-burning dance fitness party and it works for weight loss, weight management, fat loss and body toning. It takes the basic steps from Latin dance styles like the merengue, cumbia, salsa, latin-pop, reggaetton, bachhata, calypsio, samba and many more and merges a fitness formula to it.

Zumba Fitness allows you to feel like you’re in a night club instead of an exercise class. It uses great spicy Latin music and Latin dance styles fusing it with fitness. In Zumba you work out from head to toe using muscles you never would have in a normal gym class. Its tagline Party Yourself into Shape’ explains its reason for popularity. You come out of a Zumba Fitness class with a lot more energy, with a bag full of stress out of your system and most importantly with a smile. If fitness is fun, you would stick to it and this explains its committed following and popularity.

15. Power yoga

Power yoga is a more dynamic version of traditional yoga – it’s faster, more intense and the focus is more on building strength and less on meditation or chanting. And while in yoga there’s a fixed set of asanas, in power yoga teachers have more flexibility in terms of arranging postures according to their preferences.

It’s believed the new technique was created by Beryl Bender Birch of New York and Bryan Kest based in Los Angeles to make yoga more interesting for westerners.

16. YOGAqua 

YOGAqua is an ancient fitness method that’s been in practice since centuries. But of late, many new variants have emerged which aim to intensify its fitness benefits in a shorter span of time. While some of these have been welcome with open arms, others are just plain whacky and it takes guts to try them out. One such variant is YOGAqua – yoga merged with Stand-up Paddle-Boarding (SUP). The idea behind this method is that since the asanas (postures) are done on a moving surface, it engages muscles that we normally don’t in other exercises. The best part of this workout is – it is done outdoors in the sea on calm waters. Students first learn to balance themselves on the stand-up paddle board and then begin doing various yoga poses. Even if you lose your balance, you just fall in the water. Sounds like a fun way to exercise while making a splash.

17.  AntiGravity® Aerial Yoga

Imagine hanging from a hammock made of cloth in mid-air in a yoga pose. That’s AntiGravity® Aerial yoga for you. A workout created by a gymnast who is also a professional dancer, it promises to increase physical agility and overall health while also having fun and being a bit creative. The fabric hammock is good for upper body workout and to strengthen one’s core. Enter a class, and you may find a bunch of students in an upside down meditation position dangling in air from the hammock or completely snuck inside it with only their feet visible, practising what is known as the cocoon pose. If you want to practise yogawhile defying gravity, then this workout is perfect for you.

18.  Backward running

Backward or retro running is nothing but running backwards without looking behind. A daily exercise for many in Europe and Japan, the thought of it sounds absurd but it apparently has a number of benefits, even more than traditional running say many.  So what are its benefits? The first one is that you can do it even if you are injured. Now no more waiting for the ankle sprain to heal, you can still run backwards. It’s also been observed that 100 steps backwards is the same as 1000 steps forward so you burn more calories with this workout. Since you are running backwards, you need to be alert to help yourself navigate the way. This heightens your senses and you also have fun doing this workout. Not so common here but there are various sprints and even marathons organised for backward running in Europe. So start running backwards to get forward in your fitness regimen.

19.  Cycle karaoke

Love singing out loud your favourite songs? Now you have the chance to sing and also get fit while doing it. Say hello to cycle karaoke! The concept behind this is that your singing is an indicator of your heart rate. If you can sing a song with the perfect notes whilst working out on the cycle, you are not working hard enough but if you are out of breath during a rendition, you are closer to achieving your fitness goal. Another reason to sing at the top of your voice while cycling in a gym is that is boosts everyone’s energy and you have more motivation and stamina than before. Making this a group activity will yield better results. So rehearse the lines of your favourite song and start singing it aloud the next time you hit the gym.

20. Doga

This clearly takes the cake when it comes to weird workouts. Doga is practising yoga with your pet dog. Yes, you read it right! Through this workout, masters can bond better with their pets while getting fitter than before. Even the dogs perform yoga asanas likechaturanga where the dogs sit with their front paws in the air with the support of their human partners and sun salutations where the dogs are lifted on their hind legs by the owners.  The dogs are also used as props by their masters as they perform yoga poses. Like in the warrior pose, where the dog is balanced on the thigh or the forward bends where the dog is wrapped around the neck. It sounds completely bizarre but many dog owners in the West are thrilled by this workout and enjoy it more than the traditional exercise regimens. Looks like the dog pose is getting literal after all!

21. Masala Bhangra Workout

 A combination of traditional bhangramoves with Bollywood steps, this workout gained mass acceptance in the West and has now made its way to India as well. Fun, peppy but physically draining, this regime mixes cardiovascular exercises with dance. It is devised by Sarina Jain and is fit to b done by people of all ages.

22. Hip hop abs

This workout promises to get you six-pack abs without doing a single crunch or sit-up. Another regimen by Shaun T, it claims to get you abs with its tilt, tuck and tighten’ technique. The regimen involves various dance moves on fast-paced songs to burn calories and sweat it out. There are four routines and a nutrition guide to help you sculpt your abs faster. 

23.  Strip aerobics

Now that’s a workout that stirs up quite a few images in your head. Move over the tried and tested aerobics and try out its racier version, strip aerobics. The exercises differ slightly than traditional aerobics and involve floor workouts, sexy moves and lots of sweat and fun. The participants don’t really strip down to their basics. They wear layers on top of their gym wear and take them off to the music while they workout. The idea is to learn moves similar to a striptease and get fit while doing it but not strip completely in the class. There are special women-only classes conducted by a few gyms where you can learn this sensuous workout. Or else, order a DVD at home and try it alone if you are too reticent to do it in public. Don’t be fooled by its name, it is still an intense programme and you will break a sweat.

24. Fitness video games

These are similar to video games that kids play but instead of controlling what’s going on just with your fingers, these are meant to engage your whole body in the activity just as you would do if playing in real life. For example, a running competition in a motion game will require you to actually run (just on the spot) in order for your player to move ahead and win the race – you can’t just make him run by pressing buttons on a remote. This benefits the person playing the game as it is fun and involves physical exercise. Gaming consoles like Xbox 360 Kinect Fitness and Nintendo Wii Fit Plus offer several games which have very interactive games that help you lose weight.

25. Pilates

Pilates is a physical fitness regimen developed by Joseph Pilates in the early 20th century that helps balanced development of the body through core strength, flexibility and awareness. It builds endurance in the legs, abdomen, arms, hips and the back. The regimen of Pilates is based on six principles – concentration, control, centering, flow, breathing and precision. Concentration involves focussing on what you do thoroughly for smooth movement. The idea of pilates is based on muscle control so that you are in control of your body and not the other way round. Centering refers to the powerhouse of your body – the abdomen, lower and upper back, hips, buttocks and inner thighs – all movements begin from here. Flow implies that the exercise movements are meant to flow into each other to build strength and stamina. Precision is of significance in pilates because one correct precise movement is better than many imprecise ones. And in breathing, pilates makes sure the person breathes out fully so as to inhale fully, thereby allowing maximum circulation of oxygen to the body.

10 tips for a happier, healthier life

1 Eat ‘primally’ Common sense dictates that the best diet is one based on foods we’ve been eating the longest in terms of our time on this planet. These are the foods that we’ve evolved to eat and are best adapted to. Studies show that a ‘primal’ diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This ‘go primal’ food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.

2 Keep hydrated Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness. Aim to drink enough water to keep your urine a pale yellow colour throughout the course of the day.

3 Eat mindfully In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savour food, it also assists the digestive process.

4 Get plenty of sunlight in the summer…Sunlight, and the vitamin D this can make in the skin, is associated with a wide spectrum of benefits for the body including a reduced risk of several forms of cancer, heart disease, multiple sclerosis and osteoporosis, as well as improved immune function. As a rule of thumb, vitamin D is made when our shadow is shorter than our body length, ie when the sun is high in the sky. While burning is to be avoided, get as much sunlight exposure as possible for optimal health.

5… and in the winter Low levels of sunlight in the winter can cause our mood to darken. Even when it’s cold outside, it pays to get some external light exposure in the winter, say during lunchtime. Another option is to invest in a sunlight-simulating device and use this daily from October through to March.

6 Get enough sleep Sleep has the ability to optimise mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10pm or 10.30pm is a potentially useful investment in terms of your short- and long-term health and wellbeing. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.

7 Walk regularly Aerobic exercise, including something as uncomplicated and low-impact as walking, is associated with a variety of benefits for the body and the brain, including a reduced risk of chronic diseases, anti-anxiety and mood-enhancing effects. Aim for a total of about 30 minutes of brisk walking every day.

8 Engage in some resistance exerciseResistance exercise helps to maintain muscle mass and strengthens the body. This has particular relevance as we age, as it reduces the risk of disability and falls. Many highly useful exercises can be done at home, such as press-ups, sit-ups and squats. Invest in a Dyna-Band or dumbbells to extend your home routine to other exercises, too.

9 Practise random acts of kindnessRandom acts of kindness are good for givers and receivers alike. It could be a quick call or text to someone you care about or have lost touch with, or showing a fellow motorist some consideration, or giving up your seat on a train or bus, or buying someone lunch or giving a spontaneous bunch of flowers.

10 Practise the art of appreciationModern-day living tends to be aspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.