Our looks, especially our skin, is a reflection of our inner physical and mental health. Many people develop acne during stressful phases of their lives. Sleep influences other health elements such as your diet, energy, and mental health. Lack of sleep is particularly unhealthy for the skin and hair as it provides them less opportunity to heal over night. Sleep deprivation increases inflammatory cytokines and insulin resistance, which trigger acne break-out and skin blemishes. Just a week of insufficient sleep either due to stress or tough and long working hours bring dark circles under your eyes, which no cosmetic product can eliminate completely. Only mental relaxation and sleep work to rejuvenate your appearance.
Emotional stresses disturb your body’s homeostasis and result in hormonal imbalances and impairment of immunological functions. Skin constantly renews itself. In youth, the cell renewal process completes within 28 days but as you grow older, this process slows. Poor mental health is known to retard skin rejunvenation further, thus explaining why unhappy people appear older than they really are.
The key to beautiful skin really is the inner glow of physical and mental health.
Re-Learn how to breath is one of the best tool to overcome STRESS.
The best way for STRESS FREE!!!!!!!!!!!!!!!!
Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety.
Fortunately, it is not too late to “re-learn” how to breathe and help protect yourself from stress. Practice the simple exercise below to improve your breathing. It is so Easy to follow it:
- Find a comfortable position either lying on your back or sitting. If you are sitting down, make sure that you keep your back straight and release the tension in your shoulders. Let them drop.
- Close your eyes.
- Place one hand on your stomach and the other on your chest.
- Take a few breaths as you normally would. Does your belly rise and fall with every inbreath and outbreath? If you can answer “yes,” that is good. This is the natural way of breathing. If your belly stays still but your chest rises and falls with every breath, practice breathing by only allowing your belly to rise and fall when you breathe in and out.
- Continue to take deep breaths, concentrating on only moving your belly.
- Continue as long as you would like!
- If you are having trouble taking deep breaths, try breathing in through your nose and exhaling through your mouth. Also, slowly count to five in your head as you breathe in and out.
More Recommendations may help to improve your hair and skin looking :11 steps will save you a lot of money wasted on false expensive creams products……
You can optimize your appearance while enhancing your overall well-being by:1) Reversing Damage – Years of stressful living caused damage to your skin, hair, and nails. To help reverse this, water and green leafes vegitables releases hundreds of phytonutrients that act at the molecular level to improve circulation and nutrient transport, detoxify your body, reduce inflammation and combat free radicals, engender hormonal harmony, restore immune system function, thwart hair loss and acne, protect against and reverse skin damage, and promote overall wellness.
2) Increasing Water Intake – You need to take in enough water for general health, toxin elimination through urination, and proper kidney and liver function. Water is essential for natural body detoxification. Your skin is 90% water. Water hydrates, revitalizes, detoxifies, and oxygenates your skin. Drink 2 liters of filtered water each day, the water will not only help you stay radiant and in shape but it will also help your brain work better.
3) Increasing Amino Acid Intake – Food rich in amino acids improve your body’s HGH (Human Growth Hormone) production. HGH is the anti-aging hormone found in your body, which helps you to naturally retain a more youthful appearance. Foods rich in amino acids include chicken, fish, beans, nuts, and milk.
4) Increasing Fruit and Vegetable Intake – Fresh green leafy vegetables and fruits such as bananas, apricots, carrots, spinach, tomatoes are simple anti-aging foods. They are high in fiber and nutrients that sustain metabolism levels necessary for good skin, healthy hair and pliant nails.
5) Increasing Vitamin A Intake – Vitamin A is a potent anti-oxidant essential for good skin and healthy scalp. It is required for development and maintenance of the epithelial cells in the mucus membranes and in your skin. It is also important in the formation of bone and teeth, storage of fat, and the synthesis of protein and glycogen. A daily dosage of 800 mcg is recommended. Foods rich in Vitamin A include carrots, sweet potatoes, pumpkin, kale, cantaloupe, apricots, peaches, papayas, mangos, milk, eggs, and liver.
6) Increasing Vitamin C Intake – Vitamin C (Ascorbic Acid) is required in the synthesis of collagen in connective tissue, neurotransmitters, steroid hormones, carnitine, conversion of cholesterol to bile acids, and enhancement of iron bioavailability. Ascorbic acid is a great antioxidant that helps shield your body against pollutants attacking your skin and scalp. It also promotes healthy cell development, proper calcium absorption, normal tissue growth, and repair like healing of wounds and burns. A daily dosage of 90 mg is recommended. Good sources of Vitamin C are citrus fruits like oranges, pineapple, tomatoes, potatoes, and dark green vegetables.
7) Increasing Vitamin E Intake – This vitamin helps to enhance scalp circulation and skin conditioning. It helps the skin look younger by promoting healing and reducing the risk of scar tissue formation. A daily dosage of 450 IU is recommended. Foods rich in Vitamin E are soy beans, nuts, dried beans, and green leafy vegetables.
8) Increasing Biotin Intake – Biotin (a type of Vitamin B) helps prevent hair loss and graying. It supports the keratin formation needed for strong hair strands. Biotin also nourishes your skin, sweat glands, nerve tissue, and bone marrow, and assists with reduction of muscle pain. A daily dosage of 0.3 mg is recommended. Whole grains, liver, rice, milk and egg yolks are rich in Biotin.
9) Increasing Iodine Intake – Iodine support proper Thyroid function and production of hormones (such as thyroxine, thyroxin) that regulate the conversion of fat to energy (stabilizing your body weight) and cholesterol levels while maintaining optimal bone, skin, hair, and nail health. A daily dosage of 150 micrograms per day. Iodine is found in eggs, milk, seafood, kelp, and asparagus.
10) Exercising Regularly – Exercise has important benefits for your skin. It increases circulation, delivery of oxygen and nutrients to skin cells, and removal of potentially damaging toxins. These benefits engender ideal collagen production necessary to keep wrinkles at bay. Exercise also increases sweating which unclogs pores and mediates the production of testosterone-related hormones that might trigger acne and androgenic hair loss. Add at least three 30 to 60 minute exercise sessions to your weekly beauty routine to infuse skin cells with oxygen. Stretching should be included as it tones and conditions your muscles. Skin attached to these muscles becomes firm and lustrous.
11) Getting Enough Sleep – Sleep is essential for skin health and overall wellness. If you are sleep deprived, you will look older and tired due to sagging eyelids and bags. Proper amount of sleep allows your body to rejuvenate overnight. When you sleep, your body rests and restores its energy levels. Consistently good sleep helps you cope with stress, solve problems, and recover from illness, and helps ensure long-term physical and mental well-being. The recommended average amount of sleep per day is 8 hours.
Results: The precise combination of ingredients in balance of different food intake along with a mind-body focus, and breathing precisely addresses your Health and Beauty concerns.
Dr Fawzy Osman Salama, C.Psych., Ph.D.,
Senior Counsultant Clinical Neuropsychologist