Women Health Mission

A Healthy Diet for Healthy Skin and fitness
Nutrition for Skin Health

Eat Protein

A diet low in protein, over the course of many months, can cause a loss in skin tone. Your skin may start to sag and wrinkle beyond what would be reasonable for chronological age. Proteins are essential for tissue repair and the construction of new tissue. Cells need protein to maintain their life, so the body uses protein to “replace” worn-out or dead skin cells. Including proteins in your diet from sources like chicken, meat, fish, soy or tofu will help you solve that concern. Meal replacement protein shakes are also great options for protein consumption.

Importance of Antioxidants and Vitamins

While protein is essential to achieving healthy skin, antioxidants A, C and E are also crucial. Deficiencies in any of these nutrients can affect the health of your skin. The skin easily shows the effects of oxidative damage, and antioxidants have been shown to be potent in protecting the skin from oxidative damage. Make sure your diet includes fruits like blueberries, strawberries and apples, and vegetables like broccoli, spinach and kale. Additionally, a multivitamin is an excellent way of ensuring that you are providing your skin with what it needs to look healthy.

How to Maintain Healthy Hair

Hair Test
Test the porosity of your hair to measure its ability to absorb and retain water. The next time you wash and towel-dry your hair, feel it with your hands. If it feels quite wet, then chances are it’s more porous. When hair is porous it becomes dry and prone to damage. In other words, porous hair is weak hair. On the other hand, if your hair feels quite dry after towel-drying, then it’s less porous and healthier. If you’re feeling adventurous, you can also do a quick test by dropping a few clean, dry hair strands into a bowl of water. If your hair sinks after a few minutes, it has high porosity because it absorbed the water quickly and sank. If your hair is still floating, then it has low porosity and is stronger.

Good nutrition builds strong hair.
A healthy diet is the key to the health of your hair. Protein is essential, as your hair is made up of a tough protein called keratin, which helps form the strength of your hair, skin and nails. You also need to focus on trace minerals like copper, iron, magnesium and selenium, as well as Vitamins E, D and C. These nutrients are important in the production of keratin. Antioxidant-rich fruits and veggies are a great vitamin source, as are healthy fats. Fish is also a great choice, because omega-3 fatty acids encourage hair growth.

All shampoos are not created equal.
Choose a shampoo specifically for your hair type to help strengthen your hair. Select a gentle shampoo and conditioner to help repair hair and bring it back to a strong and healthy state. Choose products that are sulfate-free and clinically tested to improve hair strength. Try to avoid chemical-based products, as they can be damaging. Look for more gentle ingredients like Aloe vera, shea butter and plant-derived micro proteins to help soften and strengthen hair.

Condition more often.
Even on the days when you might not be shampooing, if your hair is wet, apply some conditioner. This will help lock in much needed moisture. When water evaporates, unfortunately, it draws moisture out from the inside of the hair shaft, ultimately causing it to dry out and weaken. Consider a weekly deep conditioning treatment, including DIY ones like this: 4 tbsp. of coconut oil and 2 tbsp. of pure honey, mixed, warmed and applied to your freshly washed, towel-dried hair. Put on a shower cap and leave for approximately 20 minutes before rinsing. It’s a great alternative to a store bought conditioning treatment.

Tip: When conditioning hair, squeeze out excess water before applying. If your hair is saturated with water, it can’t absorb your conditioner.

How to Achieve Glowing Skin in Minutes

Once you’ve selected the proper cleanser for your skin type, follow these simple steps to achieve glowing skin:

Before you cleanse your skin, you must cleanse your hands. The last thing you want to do is spread germs and other yucky stuff all over your face.

Only cleanse your skin using warm water. Never use water that’s overly hot or cold, as extremes in water temperature can damage the capillaries in your skin.

Dampen your skin and hands and squeeze a dollop of cleanser in the palm of your hands. How much product you use is entirely up to you, so experiment until you get the proper amount that works best for you.

Once the product is in your hand, rub your hands together and then gently massage into your skin using a circular motion. Be sure to thoroughly massage your skin including your neck and throat area.

Be careful when washing around your eyes. You don’t want your cleanser to end up in your eyes, as it will most likely be uncomfortable.

Once you’ve massaged the cleanser into your skin, rinse until your face is clean.

Gently pat your skin dry; don’t rub, with a clean towel.
Follow the cleansing process by toning, applying your serum, eye product and day or nighttime moisturizer to complete your daily skin care regimen.

That’s it. Follow these simple cleansing tips every morning and every evening and your skin will look clean and refreshed. If you aren’t too great at following your evening skin care routine, I will cut you a tiny bit of slack. I have, on occasion, been simply too exhausted to follow my own advice. However, I must say for the women out there, it is imperative to remove that makeup from your skin before you go to sleep. If it means keeping cleansing cloths on your nightstand, then by all means do that. It’s not ideal but it’s better than doing nothing.

By removing all of the surface dirt, oils and makeup from your face, your other skin care products such as toner, serum and moisturizers will be able to pe*****te more effectively into your skin—so you get the maximum benefits from your skin care regimen. Look for cleansers with fresh, natural scents, cleansing jojoba beads and Aloe Vera for a wonderful cleansing experience.

Because skin types change on a regular basis, it’s always good to have a few cleansers on hand. Give yourself a quick look in the mirror before jumping into the shower so you know exactly what cleanser you should use. Let’s face it, some days we wake up oily and some days we wake up with dehydrated skin, so let’s be prepared for anything by keeping cleansers for both skin types on hand at all times.

Go for a Morning Walk or Jogging

Just a 40 minutes’ walk in early morning can make a healthy difference to your body. Most of the women find morning time quite hectic as they have to make healthy breakfast for kids or do a lot more everyday activities. But all of such activities can be adjusted with an exercise schedule also.

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