Summer is just around the corner! As the weather gets warmer and the sun shines brighter, it is also the time to shake up your skincare routine a little bit.
After all, the heat and the humidity will warrant some extra love to your skin to keep it healthy and glowing. It will become important to protect, nourish and hydrate your skin as the heat can really be unforgiving. This is the right time to start the transition to your summer routine, so it becomes all the easier for you to maintain skin health.
Here are five important tips that will help you get (and keep!) that summer glow.
Sunscreen is your Best Friend
We cannot stress this enough! Sunscreen is your skin's best friend. It is a must-have all year round but becomes especially important when you are going out during the peak summer months. UV rays can damage the skin causing premature aging, tanning, and hyperpigmentation. It is important that you use a broad-spectrum sunscreen with at least SPF 30 daily.
Make sure you apply your sunscreen a good 15 minutes before stepping out and keep reapplying throughout the day. In fact, dermatologists suggest replying every 2-3 hours during the day when you are exposed to the sun. A good investment here will be a sunscreen stick that can be used to easily touch up, even on your make-up. Also, do not forget your body; apply a decent amount to protect your body as well, along with your face.
Switch to a Lighter Skincare Routine
Summers mean that you can swap out your heavier cleansers and moisturizing creams (which worked great in dry winters) for lighter products. Go for gentler cleansing and moisturizing options which will not clog your pores while also keeping you hydrated and your skin nourished. The same goes for your makeup, instead of full-coverage heavy foundations, go for lighter ones and you can opt for a bit more concealer for your problem areas. Always take a closer look at your makeup and choose products that are noncomedogenic and will not occlude your skin.
Make Sure to Moisturize and Lock that in
Did you think you can skip moisturizing in the sultry heat, even when your face feels oily? Absolutely not! Moisturizing your skin daily is as important in summer as it is in winter. Your skin needs hydration for that plumpness and radiance. Choose a light moisturizer that can team well with your cleanser and toner.
Apart from moisturizing skin externally, it is also extremely important to not use products that strip the skin of its natural oils as they can eventually disrupt the skin barrier and weaken it. Using harsh soaps is one of the biggest culprits which can cause loss of moisture and make the skin dry and irritated. The best way to prevent this is to use a soap with a humectant such as Glycerine which will ensure that the skin's own moisture is not lost.
A great option is the Savlon Glycerine soap with natural origin glycerine which makes the skin soft and protects it from 100 disease-causing germs. This translucent soap is dermatologically tested and suitable for all skin types. With a fresh, citrusy fragrance, it will also make you feel refreshed and the creamy lather will make bathing all the more enjoyable.
Exfoliation is Essential
Exfoliation has been one of the most important skincare tips since way before TikTok made it popular. Exfoliating your skin once a week helps to remove dead skin cells and unclog pores which can lead to breakouts and dull-looking skin. It is also important to choose the right chemical exfoliant based on your skin type and your skin needs. It is best to consult your dermatologist for the right one and the adequate frequency of usage.
Exfoliants can make your summer-stressed skin feel nice, and fresh giving you a soothing feeling. Remember, exfoliated skin is more prone to sun damage, so skipping on sunscreen while you are also using chemical exfoliants is blasphemous! Sunscreen application becomes all the more important for exfoliated skin.
Add Antioxidants to your Regime
Antioxidants for your skin are what mimosas are to your beach holiday. They will definitely up your skincare game. Antioxidants fight free radicals which damage your skin causing aging and dullness. While you ought to include foods like carrots, spinach, berries, etc, in your diet which are natural sources of antioxidants, you can also incorporate topical products to give your skin additional benefits. Using an antioxidant serum with Vit C can be beneficial but consult with your dermatologist for usage and frequency based on your skin type and your problem areas.
And lastly, hydrate, hydrate hydrate. Drinking plenty of water (at least 8-10 glasses) will keep your skin hydrated from within. Incorporate foods with high water content such as watermelon, cucumber, and celery in your diet. Keep up with your daily movement and exercise regularly.
Taking care of your skin in summer isn't as hard as it seems to be. Follow these tips and embrace the sunshine to flaunt that naturally plumpy, healthy summer glow. (Agency)
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Aloe Vera has been used as a seasonal remedy because of its healing and moisturising qualities, which make it the ideal replacement for dry skin. The skin loses moisture in the winter because of the cold air, which causes the skin to become dull and dry. In order to maintain a glow on your face during the winter, one can maintain the following recommendations to keep their skin healthy and smooth.
Chemical moisturisers are only a temporary fix. They just moisten the skin's outermost layer temporarily. But this effect is transient. Aloe Liquid Soap is a strong, kind, and adaptable cleanser for the entire family that may be used to clean and retain the moisture of skin. Your skin will feel clean and refreshed after using their creamy, iridescent product. Aloe Liquid Soap combines the power of aloe with other high-quality ingredients to offer a flexible full-body cleansing experience for the whole family, whether it's on your kitchen counter or in the shower. While argan oil supplies vitamin E and natural fatty acids to condition and support healthy skin, aloe calms and softens the skin. It is safe for the entire family and gentle on skin that is sensitive.
Aloe body wash is a mild, effective cleanser that also conditions the skin. Aloe Body Wash will nourish and cleanse your skin with the best of nature. With skin-conditioning ingredients and vigorous yet gentle washing, this sulphate-free product will wash away grime and leave your skin feeling soft and renewed.
PH-balanced aloe body wash aids in hydration and moisture retention of the skin. Aloe Vera, a key component, promotes moisture while vitamins A, C, and E nourish and encourage healthy-looking skin, helping anti-aging. Their composition has a deep, enticing perfume of woods, amber, and a warm combination of herbs that is pleasing to everyone. You could detect a slight difference in Aloe Body Wash's distinctive tint. Ingredients like Aloe Vera, argan oil, arnica flower extract, and hydrolyzed jojoba esters, which soften skin while boosting hydration and smoothness, enable the gentle washing. (Harish Singla , CSM FLP India)
Amid the rising global demand for Ayush, the institutes and hospitals in the area of Indian Systems of Medicine continue to upgrade medical infrastructure and facilities at a rapid pace. Two of the premiere institutes under the Central Council for Research in Ayurvedic Sciences (CCRAS) of the Ministry of Ayush namely, Central Ayurveda Research Institute (CARI), New Delhi, and Central Ayurveda Research Institute, Jhansi, have been accredited with NABH and NABL accreditations, respectively.
It is noteworthy that NABH is a constituent board of the Quality Council of India, set up to establish and operate accreditation programs for healthcare organizations. The accreditation focus on patient safety and quality of healthcare based upon national/international standards.
On this achievement Vaidya Rajesh Kotecha, Secretary, Ministry of Ayush congratulated the officers and staffs of both the institutes for their dedication and consistent efforts. Shri Pramod Kumar Pathak, Special Secretary, Ministry of Ayush, representative of both the institutes were present in the formal gathering at Ayush Bhawan, New Delhi.
Central Ayurveda Research Institute, New Delhi, was established in the year 1979 under the Central Council for Research in Ayurvedic Sciences (CCRAS), Ministry of Ayush, and is dedicated to Clinical Research in Ayurveda and extends health care services through special OPDs in Ayurveda as General OPD, Preventive Cardiology & Lifestyle Changes, ENT OPD, Geriatric OPD, Balroga, Sandhiroga, Clinical Psychology, and Marma OPD. With such critical healthcare services on offer, the NABH accreditation will affect thousands of patients visiting the institute for a wide range of healthcare purposes.
NABL accreditation to CCRAS-CARI, Jhansi (U.P.)
Central Ayurveda Research Institute, Jhansi (U.P.) is one of the premium institutes of CCRAS, Ministry of Ayush, with state-of-the-art Quality Control Laboratories (Chemistry, Microbiology, Pharmacognosy), Ayurvedic Pharmacy, Central Herbarium and Museum, and National Raw Drugs Repository (NRDR).
Apart from these two CCRAS institutes, the National Ayurveda Research Institute for Panchakarma (NARIP), Cheruthuruthy, Thrissur, Kerala has also got NABL M(EL)T accreditation for its clinical laboratory services. NARIP, Kerala is one of the premier research Institute under the Central Council for Research in Ayurvedic Sciences, Ministry of Ayush.
'Healthy lifestyle' a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population's heart health, and India accounting for approximately 60 per cent of the world's heart diseases, it becomes an important consideration.
We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.
Choose Granola Bars Over Indian Dessert
We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.
Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.
Swap Fruit Juices With Whole Fruits
Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.
Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.
Choose Blended Oils Over Single Seed Oils
Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.
A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.
Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.
Lower Sodium and Saturated Fat Rich Snack Foods
The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.
Swap Fast Food With Healthy Alternatives
Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.
To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.
Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle. (N. Lothungbeni Humtsoe)
Consistency is among the most underappreciated aspects of fitness. We frequently place a lot of emphasis on the most efficient kind of exercise or what's popular right now, but consistency-building is typically given less attention. The best fitness programme in the world won't help you if you don't stick to it. Because of this, adherence is regarded as the most important component of any workout programme.
A number of aspects, including nutrition, the correct activity programming, and motivation, go into making progress; if any one of these factors fails, it will have a domino effect that will cause you to fail or stagnate. To maintain the proper frame of mind and sufficient drive, one must adhere to and be consistent with their actions.
With fitness goals, consistency helps to motivate people and fosters a sense of accomplishment. Consistency maintenance becomes crucial because of this. This implies that not every session will be fantastic, but what counts is that you showed up, made an effort to move toward your objective, and maintained the momentum.
Everybody experiences days when exercising or working out is completely out of the question, and it's these days that can make or break the momentum. We must make sure that these days are worthwhile. This does not imply that you should work out intensely. Simply put, this means that at the conclusion of days like this, we need to know that we exerted every effort to engage in activities and that we made progress toward our goal.
In order to keep up with our routine on days when we lack motivation, we must engage in enjoyable or simple activities. Here, there are a few straightforward things that can be done.
Some of the easiest things to keep up momentum when you are having a rough day are as follows:
This is a seamless way to ensure that activity gets done without dedicating a separate time to work out. On busy days or days of poor motivation having a step target of something like 10k steps helps you get some activity done without hitting the gym. This can be spread across the day and can be done at your own pace
You do not need an intense workout all the time to reach your goals. Some days backing off and going on a nice long walk can serve as an activity to make sure that you keep up your consistency while also ensuring you clear your mind from a tough day's work. It is very important to not have a black-or-white mindset with exercise and understand that not all days have to be intense.
Not all days have to be intense gym workouts with plenty of machines and weights. Home workouts are a simple and effective way to get done with the activity of the day while still getting in an effective session. The following is a quick and simple way to do a super simple home workout
Upper body warm-up (e.g. arm swings or Shoulder rotations) - 10 reps
Lower body warm-up (e.g. leg swings or High knees) - 10 reps
Primary Workout circuit (Repeat them one after another for 5 rounds)
Exercise 1 - Core (Eg, Crunches or Tall plank sh taps) - 15 reps
Lower-body exercise 1 (Eg, Bodyweight Squats or lunges) - 15 reps
Upper body exercise 1 (Eg Wall push-ups or push-ups) - 10 reps
High-intensity exercise 1 (Eg Inchworms or burpees) - 10 reps
Shoulder stretch - 30 seconds/side
Hamstring stretch - 30 seconds/side
The above is just an example and please be sure to consult your doctor before starting any physical activity or exercise routine.
These days there are so many apps that can help us to quickly be a part of nearby sports and game activities like football, cricket, badminton, tennis, etc. This is a great way to keep it interesting while getting a good high-intensity session in. The great part is that you'll be able to socialize and gain some new friends too in the process.
These are a few strategies you can use to maintain your momentum when things get challenging or when you're lacking motivation. Always keep in mind that any improvement is better than none at all.
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Indian millennials frequently experience stress and anxiety since they belong to a generation that is constantly rushing to finish their tasks and accomplish their objectives. Concentration issues, tiredness, alterations in sleep and food patterns, and feelings of hopelessness and worthlessness are among the common issues.
Here's a look at 6 practical suggestions for the mental wellness of Indian millennials.
Disconnect From Electronics and Social Media
We must do the same when spending time with family and friends as we do when attending meetings at business by keeping our phones on silent mode. Constant usage of social media can result in negative emotions like melancholy, loneliness, jealousy, anxiety, and general life discontent. A digital detox entails cutting off from technology and social media.
It is a time to unwind, partake in enjoyable pursuits, or spend time with loved ones. You can live in the now and engage in meaningful conversations with people by taking a social media sabbatical. By reducing distractions, promoting self-reflection, and even enhancing sleep, taking a break from technology provides you an opportunity to enjoy life.
Be Honest With Yourself
Honesty improves mental health. Before you can improve the situation, you must admit there's a problem. Others are easier to fool, but you must always be honest with yourself and observant of your feelings. Identify your ideal and actual self. Before making tangible, doable adjustments, you must understand where your ideal self comes from. It's as important to believe in one self as it is, to be honest with oneself because confidence can do so much.
Reflect and Adapt
Although it may appear that you have no control over the stress at work and at home, there are steps you can take to alleviate the strain and reclaim control. Effective stress management enables you to break stress's grasp on your life, allowing you to become happier, healthier, and more productive. The ultimate objective is a balanced existence that includes time for work, relationships, relaxation, and enjoyment, as well as the fortitude to withstand pressure and face obstacles head-on. We can handle every new or different situation by reflecting on our reactions to stress or other stimuli. While having a perfect work-life balance is a myth, it's important to try new things and figure out what works best by adopting the most effective stress-management techniques.
You are Precious
If you understand that every day is a gift, then you are living life seriously and know that you are precious. We occasionally lose sight of how fleeting life is and how priceless we are because of how busy we are. Only you know the difficulties you've faced, and your heart is aware of the amount of bravery you've displayed in each situation. Since you deserve to be loved and accepted, accept the precious you. In addition to preventing anxiety and depression, practicing self-love and knowing that you are precious is linked to an increase in pleasure, greater life satisfaction, and greater resiliency.
Do Not Shy Away from Help
It takes courage but is extremely helpful to ask for mental health treatment. We must comprehend the significance of instilling good help-seeking behaviour to create a more compassionate and fulfilling society. This is so because we must erase the stigma around mental health. Our general well-being and happiness can be significantly enhanced by seeking treatment, as well as our personal and professional lives. By asking for assistance, one can avoid going through difficult times alone, acquire new coping mechanisms, develop relationships, and enhance your quality of life.
Our way of life has taken on the character of the Rajdhani Express, and there is a great deal of pressure to outdo everyone. While maintaining a high level of performance is good, it's also crucial to slow down. You are aware of what a Porsche with no breaks is capable of. So, unwind and take a break. Take that one day off to rest, and don't feel bad about it. Shake a leg during the break because dancing and grooving might result in many changes.
According to studies, moving causes the production of endorphins, or "happy hormones," so if your mind is going round in circles, try shaking your leg. Also, give yourself a pat on the back for a job well done since you are the only one who should be aware of and grateful for your efforts.
One must seek professional help for counselling if they are still experiencing stress, demotivation, depression, procrastination, or the inability to act decisively at work, which hinders growth at the workplace. They can call or chat on the Mpower Let's talk 1 on 1 free multilingual 24x7 free helpline number 1800-120-820050. (Dr. Neerja Birla, Founder & Chairperson, MPower, an initiative of Aditya Birla Education Trust)
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