Changing seasons are really difficult because we need to again rethink and manage our skin, hair & nails routine right because when the season changes a revamped diet and of course, a new exercise regimen that suits the weather needs to be incorporated in the daily routine but some tips can do wonders for your skin & overall wellbeing. This warm weather makes your body more vulnerable to different types of diseases and infections. So here is your own call to keep your body healthy to stay away from summer crises.
To achieve “beauty for all” along with personal care products we need to focus more on being internally healthy as well as acquire the appropriate nutrients that will achieve this all.
Here are few tips how to beat the summers:
A “GOOD HYDRATION” IS THE KEY TO HEALTHY SKIN : This warm weather & sweat in summers lead your body into dehydration a lot, so bottle up your water intake atleast 3 to 4l/day which will help you to gain your elasticity of skin, hydrate skin & maintain the optimum skin moisture. By drinking optimum water will also ensure that the essential nutrients are getting circulated to the skin cells.
HEALTHY EATING: Someone said that already “Health on the inside echoes on the outside” if you really crave for strong & luscious hair, glowing skin, and strong nails all these just not incorporated from good diet as our dietary system also lack in essential vitamins & minerals which are key to achieving one for all. Include certain foods & supplements in diet to fill this gap:
BIOTIN: It is a B-complex vitamin also known as vitamin B7,coenzyme R & vitamin H. It promotes healthy skin & nails by promoting healthy cell growth & aids in the metabolism of carbohydrates, amino acids that are essential for glowing skin & nail growth. It is mostly found in egg yolks, soybeans, peanuts, sunflower seeds, almonds, salmon, sweet potatoes, mushrooms, broccoli, banana, yeast & avocados. But it will be really great if you can supplement it in the form of food supplements or nutraceuticals.
IRON: Iron is needed to provide your cells with adequate oxygen, which, in turn, is necessary for healthy nails & gives your skin a pinkish glow. If you have an iron deficiency, the shape and appearance of your nails can be affected also as well as it helps in faster wound healing, fights off hair fall, as well as plays a key role in both oxidative stress & photo induced skin damage. Rich sources of iron are fortified breakfast cereals, cooked oysters, white beans, dark chocolate, organ meats, soybean, spinach, tofu, sardines.
MAGNESIUM: When you’re lacking the miracle mineral in your diet, the levels of fatty acid on the surface of the skin and collagen levels – which keep things bouncy and moisturised – will decrease. Your face will get dryer,uneven skin tone also prone to wrinkles so this crucial mineral is important for skin & nails as it helps with protein synthesis and formation of new nails. Magnesium can also help to protect your skin from external damage, as it regulates cellular regeneration and repair, increasing the recovery when skin is disturbed and strength when it’s under attack. Foods like sunflower seeds, nuts, legumes, spinach, banana, whole wheat grains are some good sources otherwise you can always try functional food supplements to cope with deficiency.
OMEGA -3 FATTY ACIDS: Omega-3 fatty acids are essential nutrients found in certain foods as well incorporated in diet from nutraceuticals. They can serve to regulate the skin’s oil production, improve balanced hydration, ward off breakouts and minimize signs of aging. Omega-3s can also help soften rough, dry skin and have a soothing effect on irritation and dermatitis. Also prevent dry & brittle nails helps lubricate & maintain shiny appearance of nails. Fatty fish like salmon, trout, mackerel, tuna and sardines rich sources with omega-3s, but they can also be found in walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil.
VITAMIN C: Vitamin C is an antioxidant which helps regenerate other antioxidants in the body. Essential for collagen production, which helps provide strength and integrity to your skin & nails. Vitamin C also fends off the signs of aging because of its vital role in natural collagen production in the body. Rich sources of vitamin C are citrus fruits, such as oranges, strawberries and kiwi are thought to be the best sources of vitamin C, bell peppers, green vegetables and tomatoes are very high in this nutrient as well.
ZINC: This crucial mineral is required in the body for many reactions including growth & division of cells. Zinc promotes healthy growth of nails whenever you notice flaky white spots on your nails. That’s the deficiency of zinc in your body. Due to its anti- inflammatory effects zinc is a magical mineral for fighting acne & its scarring effects also helps in preventing lifeless locks & hair loss. We get most of the zinc from high protein foods like meat, fish & nuts, dairy , eggs etc but vegan can boost zinc by adding legumes, mushrooms, spinach, whole grains in food or can supplement zinc in the form of functional food supplements or nutraceuticals.
AVOID STRESS: Stress can be a “Consuming beast” How?? Because when we take a lot of stress due to any reason it consumes all our positive energy and leads to higher levels of anxiety, restlessness & negative thoughts which impact our skin health overall. Skin breakouts, wrinkles, dark circles, acne issues, hormonal issues, severe hair fall, brittle weak nails are signs of stress. Some of the foods can help you fight with stress like herbal tea, dark chocolate, whole grains, avocado, fish, warm golden (haldi) milk, nuts, citrus fruits, probiotics, high fiber foods, moringa, ashwagandha.
BEAUTY BENEFITS OF PHYSICAL ACTIVITY: It is a natural way which can give you healthier glowing skin along with numerous other benefits. Exercise has an overall rejuvenating effect. Regular exercise also means improved blood circulation in the body — the fingers, fingernails, toes and toenails. In fact, exercise benefits the body as a whole, because it improves the strength of the circulatory and respiratory system, which also means improved oxygenation throughout the body. For hair it does wonders like It promotes hair growth and prevents hair loss,it also keeps the scalp healthy & prevents pore clogging, fights off free radicals too. Regular workout gives you glowing skin, wrinkle free face and also helps in preventing acne.
GET THE RIGHT SUPPLEMENTS: There are supplements produced to boost our health depending on your hair, skin, and nails with type. These supplements will provide the nutrients your body which cant be fulfilled by the dietary food system and will give you that natural look and beauty from within.
So in the end just want to say our skin, hair and nails are very different genetically so it’s very important for us to embark on a healthy journey towards it specially in summers. Including all these 5 tips you will all set to go in this hot weather.