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Holistic Skincare and Beauty Tips

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Healthy skin on the outside of our body reflects what is inside our body. The food we consume – whether through diet or supplements – can help or injure the largest organ in the body.

Our skin needs many important vitamins and minerals in order to perform its functions. Taking care of your skin also means making sure it stays hydrated.

If your skin is prone to dry skin, there are products that can help improve your skin’s natural moisture and elasticity. This article describes 10 vitamins and supplements that are beneficial for dry skin.

Andrii Atanov / Getty Images

Causes of Dry Skin

Dry skin is a common condition that can affect people of all ages. For some people, dry skin is an occasional nuisance, but for others, it can be a chronic condition that needs careful management.

If you have a skin condition like eczema or psoriasis, your skin is likely to be dry all over the place. But several factors also contribute to dry skin, the first being your age.

As you age, your skin becomes drier because your body’s fat and sweat glands don’t produce enough moisture. You can start to notice these age-related skin changes by the age of 40, when sebum production is decreasing. If the skin continues to lose its natural ability to produce water, it becomes extremely dry.

There are other causes of dry skin as well, including:

  • Live in a dry or cool climate
  • Take a hot shower
  • Working in the water
  • Taking certain medications
  • smoking
  • Are deficient in vitamins or minerals
  • Have a skin condition such as psoriasis or eczema
  • Have certain medical conditions like HIV, cancer, and kidney disease

Vitamins for dry skin

There are several solutions for dry skin. When looking for a natural remedy, you may want to explore the many vitamins and minerals that are vital to skin health.

A dietary supplement is a product that is used to add certain nutrients to your diet to meet your needs. These products contain dietary ingredients such as vitamins, minerals, herbs, plant substances or amino acids.

Dietary supplements come in a variety of forms including tablets, powders, liquids, energy bars, enzymes, and capsules.

Talk to your doctor before trying any dietary supplement, including vitamins. They will make sure that you choose a product that suits your needs and is safe for you.

Vitamins and minerals

Your body needs vitamins to function. For example, certain vitamins are necessary for cell growth and the maintenance of organs. The best way to get vitamins is through diet, however there are times when supplements are needed to correct vitamin deficiencies.

vitamin B

Not only are B vitamins known to calm your nerves, but they are also great benefits for your skin.

One study found that B vitamins improve keratinocytes, which make up over 90% of the cells in the outermost layer of the skin (epidermis). B vitamins are known to minimize natural water loss in the skin and affect human fibroblasts, which improve skin texture and firmness.

vitamin C

Vitamin C’s antioxidant properties make it great for skin health as it naturally fights free radicals and pollution, and is a natural UV protection agent. Vitamin C also strengthens the collagen in the skin and protects it from water loss.

Studies have shown that vitamin C helps in the formation of the outer layer of the skin. It can also reduce signs of aging and protect against inflammation.

Vitamin D

Vitamin D (the sunshine vitamin) helps maintain the skin’s immune system and supports the growth of skin cells and the skin’s barrier function. Keratinocytes – the skin cells that make up most of the outer layer of the skin – are also the cells that make vitamin D.

Vitamin D is known to help relieve symptoms of skin conditions like psoriasis and eczema.

Vitamin E.

Vitamin E has many antioxidant properties that can help the skin fight free radicals, making it a popular ingredient in skin care products. When found in these products, vitamin E is often mixed with vitamin C to protect the strength of the vitamin.

When applied topically, vitamin E can help with dry skin and itching. It can also reduce the appearance of scars and stretch marks.

In a 2016 study, 96 participants were treated with 400 IU of oral vitamin E or a placebo per day for eight months. Those who took vitamin E saw improvement and, for some, near remission of their eczema.

You can get vitamin E from foods like nuts, spinach, olive oil, and whole grains, as well as from dietary supplements.

zinc

Zinc is a micronutrient that maintains the proper functioning of DNA and RNA regulation, keeps the immune system in good shape and helps with wound healing.

Zinc can be beneficial for dry skin, especially people with eczema or psoriasis. The mineral has anti-inflammatory properties and is known to help prevent UV damage.

When applied topically (for example in the form of zinc oxide), the mineral has powerful antibacterial and antioxidant properties and can help reduce chronic inflammation of the skin.

Other nutrients, foods and supplements

Fish oil

Fish oil is known to reduce inflammation and moisturize the skin, and it can help reduce acne and wrinkles. It can also be used to treat psoriasis.

A 2014 study showed that their psoriasis symptoms improved when participants took fish oil daily for between six weeks and six months.

Collagen

Collagen forms bones, cartilage, and skin. It has gained popularity as an ingredient in many beauty and health products.

A 2020 study included 60 women who took collagen peptides along with vitamin C, zinc, vitamin E, biotin, and acerola extract for 12 weeks. The combination of nutrients improved the quality and appearance of the participants’ skin by enhancing hydration, renewal, and repair.

Hyaluronic acid
Hyaluronic acid reduces fine lines and moisturizes the skin, making it a common ingredient in skin care products.

A 2017 study included 20 women who took hyaluronic acid in an organic whole-food concentrate with copper, zinc and vitamin C for 40 days. After taking the preparation, the participants noticed a significant increase in skin moisture and elasticity as well as a strong reduction in roughness and wrinkle depth.

Aloe vera

Aloe vera is a plant with antioxidant and antibacterial properties and is known to boost the immune system. It can also relieve excessively dry skin in people with skin conditions such as eczema.

Probiotics

Probiotics support gut health by balancing the bacteria in your microbiome.

A 2015 study found that participants who took a daily dose of Lactobacillus plantarum had increased skin hydration and improved skin barrier function.

You can get probiotic supplements, but they also come naturally in fermented foods like miso, yogurt, kimchi, sauerkraut, kefir, and pickles.

Associated Terms

People can have dry skin for many reasons, but sometimes it is related to a disease. For example, if someone has a specific skin condition such as psoriasis or eczema, their skin is prone to dry skin. There are also other non-skin related conditions that can cause dry skin.

Medical conditions or health factors associated with dry skin include:

Holistic skin care tips

There are many options when it comes to holistic skin care. A holistic approach looks at your skin as a whole and focuses on using natural oils and products for dry skin.

Not only can you find a skin care routine that is right for you, but you can also make various lifestyle changes to support skin health, including:

  • Eat a diet high in whole foods (such as fruits and vegetables)
  • Reduce your intake of sugar and processed foods
  • Drink plenty of water
  • Take a short shower and not too hot
  • Bathing with skin-improving oils
  • So that your skin is well hydrated

Home remedies for dry skin

Some natural products that work alongside vitamins and minerals are coconut oil, jojoba oil, olive oil, shea butter, and rosehip oil. You can use these products topically on your skin.

A word from Verywell

Healthy, hydrated skin starts from within. Eating a nutritious diet, drinking plenty of water, and using products that contain skin-supporting vitamins and minerals can all help keep your skin glowing.

If you have dry skin, the first step is to find out the cause and find the best approach to solving the problem – for example, treating a skin condition like psoriasis or identifying lifestyle habits that contribute to the problem, like smoking or being hot Take a shower.

It’s also important to speak to your doctor about any supplements you are considering. You should make sure that these products are a safe and effective option for your dry skin.

frequently asked Questions

Does vitamin deficiency cause dry skin?

A specific vitamin deficiency can lead to dry skin. For example, if you are deficient in zinc, iron, niacin, vitamin D, or vitamin A, your skin can dry out.

Which home remedies help with dry skin?

There are a few simple ways to keep your skin healthy, such as: For example, drink plenty of water, eat whole foods, cut down on refined sugars, take short hot or cool showers, and use natural oils like coconut, olive, and jojoba oils.

What is the Best Vitamin for Dry Skin?

The best way to treat dry skin depends on how dry it is and what makes it dry. For example, if you have a skin condition such as psoriasis or eczema, treating dry skin may be different than dry skin due to the climate in which you live.

Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds

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We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

Related Stories

If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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The 10 Best Diet Books in 2022

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Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    1

    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.

    2

    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.

    3

    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.

    4

    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.

    5

    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.

    6

    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.

    7

    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.

    8th

    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.

    9

    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.

    10

    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.


    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Eating different kinds of protein protects against hypertension: New study

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Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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