lifestyle changes

Make These 5 Lifestyle Changes To Help Improve Acne-prone Skin

Have you tried all the traditional and latest in trend formulas to fight acne but couldn’t stop it for long? We understand, it is difficult to treat acne-prone skin, but it is also not impossible. 

Healthy skin is what everyone desires. Of course, we cannot restore our skins to how flawless they were when we were babies. However, we can make it better by making changes in our lifestyle. 

Will changes in lifestyle really help soothe my acne?

We knew that would come. Yes! Changing your lifestyle will heal your skin. All this works in a cycle — A healthy lifestyle leads to a healthy body, and a healthy body leads to healthy skin.

A happy and a healed body from inside reflects on your skin. Balanced hormones, sufficient haemoglobin and adequate nutrients in the body combined with enough rest bring an immense amount of change to your skin, making it look glowing and smooth.

Acne appears on the skin surface, but the origin of the problem is always the inner condition of your body, which in turn depends on your lifestyle and habits. Therefore, clean and healthy skin should always be treated as a whole, instead of adopting a narrow, one-sided approach as that will only solve one aspect of the problem and that too, temporarily.

5 lifestyle changes to improve acne-prone skin

Take a look at what could work to improve your acne-prone skin. These acne tips are sure to be super helpful in helping you find relief. 

#1. Diet and eating habits.

Diet habits

Diet is crucial; it is the most important factor that supports full body functioning and eventually improves the skin. Everything your body digests will affect your hormones. 

Some foods that you consume cause intense inflammation that affects sebum secretion, which can lead to acne. Other foods may cause different types of allergies that we do not realise because of our constantly changing eating patterns. 

Our bodies respond differently to different food types. You need to look for foods that suit your body type and record the reactions your body produces after consumption. This will help identify a suitable diet and determine which foods can cause or aggravate acne-prone skin.

If you cannot find a good diet plan to act on immediately, refer to the following points to make a beneficial change in your diet.

  • A more natural diet helps improve your inner as well as outer health.
  • Foods rich in fibre, protein and vitamin C help boost your immunity, making you feel more energetic and less vulnerable to infections and diseases. Research well about the important vitamins for skin or vitamins for acne and make sure you consume them in your daily diet.
  • Avoid taking processed food like canned soups, chips etc.
  • Limit your sugar intake. If you have a low resistance to sweet food items, then you can feed your cravings with naturally sweet alternatives like dates, honey, jaggery, fruits etc.
  • Dairy products can sometimes aggravate your skin problems. If it does not suit you, try avoiding milk products.
  • Consumption of caffeine can cause a lot of inflammation in your body by overproducing sebum which can lead to acne.
  • Spicy food should be kept off your dinner table; avoid taking too much spicy food as it can cause multiple problems inside your body, making your skin worse.

#2. Physical activities/Exercise

exercise

By increasing blood flow, exercise helps to nourish skin cells and maintain their vitality. Oxygen and nutrients rush in the body through healthy blood circulation to the working cells of the body, including the skin. In addition to providing oxygen, blood also helps to remove waste from the working cells, including free radicals.

Acne is usually caused by excessive sebum secretion leading to clogged pores; sebum regularly penetrates the pores, but some hormones can cause excessive secretion, such as testosterone and the stress hormone cortisol; any increase in the levels of these hormones corresponds to their increase. It can correct the hormonal imbalance causing acne-prone skin. 

Exercise also reduces stress and cortisol level in the blood, thereby eliminating excessive sebum secretion that can cause clogged pores. With regular exercise, pores shrink. When you sweat and cleanse yourself post-exercise, dead skin cells are easily removed, helping the body get rid of excessive oil and long-term accumulation of chemicals. This, in turn, helps remove toxins and any scope of further inflammation. 

#3. Quality Sleep

quality sleep

Not getting enough sleep can trigger the increase of cortisol. High levels of stress in your body due to lack of quality sleep can make your body less immune to various infections and diseases, including skin problems.

A poor sleeping pattern can dull your face causing dark circles and dehydration. An increase in Cortisol levels means more secretion of sebum, leading to acne.

You must get a good amount of sleep for at least 7-8 hours a day to increase the level of good hormones and free your body from toxins and free radicals.

#4. Try to be happy

do relaxing exercises

Being sad and always in a grumpy mood can accelerate stress levels in your body, which in turn will lead to many problems internally and externally. Try some relaxing exercises, perhaps yoga, to destress and declutter your mind. The next time you feel like bursting out in anger, try calming yourself down and breathe out several times to get rid of the extreme emotions.

#5. Avoid chemicals 

 Avoid chemicals

Studies show that the use of chemical products such as makeup to cover or hide acne can further worsen the situation. Most makeup products contain strong chemicals that block pores. When the pores can’t breathe, there are increased chances of inflammation, leading to increased acne production.

Always remember to take off your makeup as soon as you don’t need it, and it is always better to avoid the use of makeup and chemical products regularly.

For many people, acne breakout is inevitable, maybe because they don’t work to root it out completely and only work at the surface level. This one-sided treatment is temporary, and for permanent relief, you need to make changes internally. 

If you have acne-prone skin, try these tips, change your lifestyle and enjoy the difference.

7 Small Lifestyle Changes With Big Health Benefits

If there is one thing the COVID pandemic has taught us, it is being more cautious about our health – both physical and mental. The major deciding factor in keeping good health is the kind of lifestyle we lead. 

While maintaining good health is a complex process as everyone’s metabolism is different, we can still focus on making the right choices at all times.

It is the kind of life we lead and the choices we make with our nutrition, our lifestyle pattern and our daily schedule that decides how to fit we will be. Hence, it is important that we make our own efforts to follow a balanced lifestyle that ensures and assures our good health and overall well-being.

Following are the 7 small lifestyle changes that we can make in our daily routine in order to lead a healthy life. After all, health has truly proven to be the real wealth in these trying and testing times:

  1. Consume a balanced diet

This means your meal should be a source of the right nutrition for your body. It is important that the body is well-nourished with a healthy diet plan balancing the intake of all macro and micro nutrients such as fats, carbohydrates, proteins, minerals, antioxidants, dietary fibre, and vitamins. 

Healthy eating must be done with a combination of fresh and seasonal fruits, healthy polyunsaturated fats, plant-based and lean high-quality proteins, whole grains, vegetables, omega-3 rich food and probiotic rich food. 

In India, people usually get obsessed with a diet plan for weight loss and end up following extreme diet regimes which have adverse effects on health. It is crucial to understand our body type and select the best diet plan,  compatible with one’s health. 

When following any diet it is important not to compel yourself. Often diets such as the keto diet plan can be extreme for many people, so it is always advisable to consult a doctor or a nutritionist before starting. An intermittent fasting diet plan involves time-restricted fasting where a person can have food during an 8-hour window period and fast for the rest of the 16 hours. This truly helps in gaining self-control as well if followed properly. 

Moderation is the key to following any diet plan to reduce weight and this can be easily followed by anyone where moderation of food quantities and avoiding junk and unhealthy food can help you to reduce weight successfully.

A healthy diet plan results in stable and right weight management which remains consistent over a period of time.​ Rather than jumping on an extreme diet, a positive and gradual change in dietary habits grants the greatest protection. 

  1. Have a good night sleep

Many people today suffer from insomnia especially due to hectic and stressful life. (In India it is 33% as per the study by the National Medical Journal of India). 

It is very important that sleep is equally given a priority as it leads to better physical and mental health. This also reflects in your performance in work and in your social life. 

Ensuring a minimum of eight hours of sleep is a good place to start. have fixed timings for sleeping and getting up. Make sure your room is dark, clean, and airy when you want to sleep. Have a fixed night time routine. Doing so signals to your body that you are preparing to sleep. Sound sleep that would recharge your body better for the next day.

  1. Increase your physical activity or mobility
physical activity

Physical activity just does not mean exercise but it is much more than that. A daily 30-minute exercise, stretching or any physical activity improves your mobility. In turn, this improves your health by reducing the chances of cardiovascular problems or any other health-related problems. It also increases your stamina and energy day by day. 

Some of the most cost-effective ways of physical activity are:

  • Brisk walking
  • Jogging
  • Swimming
  • Stretching
  • Bicycling
  • Dancing/Acrobatics
  1. Limiting or avoiding alcohol and smoking
high blood pressure

Alcohol is something that should be had in moderation. While limited quantities such as that of red wine can lower heart disease, it should never be taken recklessly. 

Higher intake of alcohol has adverse effects such as health and behavioural problems, heart diseases, cancer, high blood pressure or becoming violent.

Smoking is a habit one needs to get out of at the earliest lest one can do with heart and lung-related complications and of course cancer. 

  1. Keep yourself hydrated
Keep yourself hydrated

Drinking ample water throughout the day and most importantly reminding oneself to have water is a major change one needs to bring in life. 

Our body requires at least 3-4 litres of water to remain happily hydrated. Drinking water is absolutely crucial for the following reasons:

  • Regulates body temperature
  • Keeps skin healthy and glowing
  • Keeps joints if the body lubricated
  • Prevents infections

You could use reminders, apps, or simply carry a water bottle wherever you go to ensure you stay well hydrated during the day. 

  1. Switch to healthier food alternatives
eating healthy

Identifying what is junk food is the first step to eating healthy. Controlling the urges is the next. Oily, spicy, packaged and preserved food items are harmful to one’s health. Some healthy alternatives can be – 

  • Picking local over packaged foods
  • Opting for fresh over tinned or canned
  • Organic over pesticide sprayed foods
  • Fresh juice over aerated drinks
  • Brown rice/Chapati instead of white rice
  • Dark chocolate instead of white chocolate
  • Wheat flour instead of white flour
  1. Manage your stress
stress relief

Stress is highly consuming in various ways and has a deep impact on your health. So, it is necessary that one learns to manage stress and handle it effectively. Stress can lead to an increase in cortisol levels that negatively affect your health. Coping up with stress should be done in a manner that it:

  • Maintain a balance of work and personal life
  • Relax adequately between work breaks
  • Have your own ‘me time’ for self-care and self-love
  • Unplug from gadgets and make an effort to keep them away to avoid damage to the eyes and your posture.
  • Stay away from social media toxicity. Rather start communicating with friends and family at a personal level. 

Things to keep in mind when in a bringing lifestyle change

  • Take one step at a time – Though 7 lifestyle changes have been mentioned above, make sure that eachis applied an dintroduced gradually. Keep your comfort prime and do not force yourself to change aloof a sudden. 
  • Do not expect quick results – Everything takes time especially when it is about your health. while you must not expect results overnight, have realistic, time-bound goals. As you achieve one, you will be motivated for the next. 
  • Do not give up – This can be too easy yet too risky. If you have  decided to bring in some health and lifestyle changes, give it a try for 3 months before expecting a change or giving up. 
  • Do not compare yourself to others – This is the worst way to assess your health. As mentioned before, everyone’s body is different due to which everyone’s metabolism is also different. Someone’s quick or late result must not be your yardstick. 

Remember, if you are dedicated and committed to bringing about the changes, positive results will show eventually.  

Can Lifestyle Changes Reduce Your COVID-19 risk?

Since the Covid-19 outbreak, we have all had just one thing on our mind. How do we survive the pandemic? Taking precautions like social distancing, wearing a mask when we step out in public and washing our hands regularly are important. But, is there more we can do to stay protected from the inside? Building immunity is the need of the hour and you can achieve that with good health habits

Read all about how a few simple lifestyle changes can reduce the risk of getting infected by the Covid-19 virus. 

Reduce Your Sugar Consumption

balanced diet food

Increase the amount of balanced diet food in your routine and cut down on sugar as much as possible to keep your immune system active. Excessive sugar consumption causes a condition called sugar lethargy in the cells of your immune system, making them less effective in warding off pathogens. This effect remains for at least 5 hours after you consume sugar, making you vulnerable for that period. Sugar also affects the balance in your gut bacteria, increasing the population of the harmful ones. This affects digestion, reducing the ability of the white blood cells to fight infections effectively. 

Eat Food That is Rich in Vitamins and Minerals

eat healthy stay healthy

Eat healthy, stay healthy, this is a mantra that we have all heard of. Even with the Covid-19 Pandemic, a good diet can ward off infections to a great extent.  The goal of a good diet during these times is to nourish your immune system and ensure optimum metabolic function. Balanced diet food sources that are rich in vitamins and minerals like Vitamin A, B6, B12, D, C, iron, selenium, folate, zinc and copper help boost your immunity. They can be found in most fresh produce and other foods like seafood, nuts, lean meat, dairy products and legumes. You can also add a reliable supplement like Top Gummy Multivitamins for Adults to your diet, to make sure that you get your daily required intake of these nutrients. 

There are dual benefits of consuming a diet that is rich in vitamins and minerals. First, it helps prevent getting infected by the virus. Additionally, if you do contract an infection, the impact is reduced, allowing your body to recover and heal faster. 

Get Enough Sunlight 

vitamin d

We have all been confined to our homes as a result of the Covid-19 virus. However, some time on your balcony or spending a few minutes in any area in your home that gets ample sunlight is extremely important. Vitamin D, or the sunlight vitamin, is known to ward off respiratory infections. In the UK, NICE guidelines suggested that people consume vitamin D supplements to reduce the risk and impact of the Covid-19 virus. There is ample research to show that individuals who have a Vitamin D deficiency are most likely to test positive for a coronavirus infection. 

So make sure to soak up some sunlight every day. You can also add a supplement like Healthkart Vitamin D3 to your list of good health habits to prevent a Covid-19 infection. 

Keep Your Body Moving 

high blood sugar level

There are countless ill effects of leading a sedentary life. Weight gain is definitely one of them. Your metabolism is also affected when you are spending a lot of time sitting down and not moving. Given that we have all been at home for so many months now, even the risk of issues like high blood sugar or cholesterol levels increase. They can lead to other comorbidities like diabetes or high blood pressure. We have all read about how individuals with these conditions suffer from more severe symptoms of a Covid-19 infection. 

It is also a known fact that stress and anxiety levels have increased because of the social and economic impact of the pandemic. The best solution to all of the above, in addition to eating balanced diet food, is to sweat it out for at least an hour each day. There are several exercises and fitness programs that help you stay fit even when you are at home. An hour of dancing, yoga or high-intensity exercises can go a long way in keeping you safe. 

Reduce Your Alcohol Consumption 

good health habits

Alcohol is known to weaken the immune system as it loads your body with chemicals and toxins. This also burdens your liver, making toxin breakdown and fat metabolism inefficient. This not only increases the risk of getting infected by the Covid-19 virus but also increases the chances of conditions like Acute Respiratory Distress Syndrome. So, make sure you limit your alcohol consumption

With these good health habits, you can protect yourself and your family. However, remember that lifestyle changes are not magic cures to any health issues. Even if you notice the slightest symptom of a Covid-19 infection, call your healthcare provider immediately.