Hi everybody! Hope your August is off to a great start! I can’t believe school is approaching so soon! Last fall, I took a course on nutrition and I made a brochure on the 4 vitamins, 2 minerals, and 1 macronutrient that have been found to be beneficial for skin health. This post will be an educational lesson on what to eat for healthy skin. As many of you already know, skin is the largest organ of the human body. The food, beverages, and supplements that we intake play a crucial role on the health of our skin. Rather than looking at specific “acne-inducing” food items, which vary greatly from one person to another, it’s better to focus on what nutrients are particularly great for your skin as well as overall health. Here they are:
Vitamin A: maintenance and repair of skin tissues; reduce dryness and keeping the skin look bright and young
Sources: low-fat dairy products, green leafy vegetables, red-orange vegetables, mangoes
Vitamin B Complex: biotin forms the basis of skin, nail, and hair cells; inadequacy may lead to dermatitis and hair loss
Sources: bananas, eggs, oatmeal, wheat germs
Vitamin C: reduce sun damage by neutralizing free radicals; fight inflammations; produce collagen, a protein that forms the basic structure of your skin; should be consumed with vitamin E
Sources: tomatoes, citrus fruits, kiwi, strawberries, guava
Vitamin E: reduce sun damage by neutralizing free radicals; reduce the production of cancer-causing cells; reduce wrinkles
Sources: walnuts, almonds, wheat germs, sunflower seeds
Selenium: when vitamin E is combined with selenium, vitamin E’s antioxidant abilities are enhanced; play a role in skin cancer prevention
Sources: whole-grain cereal, brown rice, whole-wheat bread, seafood, garlic, eggs
Zinc: clear skin by taming oil production and may be effective in controlling the formation of acne lesions
Sources: oysters, lean meat, poultry
Essential Fatty Acid: Omega-3 fatty acid reduces inflammation; responsible for creating skin’s natural oil barrier; reduce production of sebum
Sources: salmon, sardines, flaxseed
I hope this post has been informative for you guys! What is your favorite nutritious “skin food”?
Hi everyone! This post is gonna be a little different than usual. It’s the last 2 weeks of the spring semester and most of my friends and I are going through a lot of stress trying to wrap things up and prepare for final exams and papers. I thought it’d be fun to share some of my tips on dealing with one of the most stressful times of the year for college students. After all, wellness and beauty are closely related. I hope you’ll find some of these to be helpful!
- Get enough sleep. I admit, it’s hard getting enough sleep during finals week. But personally, as soon as I get sleep deprived, my immune system crashes and I get sick. Without health, we can’t really do anything besides staying in bed. I’d suggest getting at least 6 hours of sleep per day. If you have the time, take a nap for about an hour to 2 hours. Your body will thank you :)
- Stress eating is okay…as long as you are snacking on healthy food. Your body needs energy when you are working hard so stock up on nutritious snacks. My all-time favorites are: dark chocolate (70% cacao is the best), yogurt, oranges, dried mangoes, almonds, walnuts, and whole wheat crackers. I’d like to put emphasis on yogurt because I tend to lose my appetite when I’m stressed out. Yogurt that contains probiotics can help regulate your digestive system. Try to get organic and low-fat yogurt if possible. If you like fruit in your yogurt, use fresh fruit instead of getting the fruit-bottom yogurt.
- Don’t forget to take your daily multivitamin. When we are under stress, we don’t always make the healthiest decisions on what we eat. To ensure that your body gets enough vitamins and minerals, take a daily multivitamin. Additionally, I’ve been loading up on vitamin C by eating 2 oranges per day. Vitamin C boosts your immune system and it’s a water-soluble vitamin so all the excess are excreted. You generally don’t have to worry about getting too much of it.
- Stay hydrated. I can’t keep track of how much green tea I drink during finals week. It’s so soothing for the mind and body. My favorite “recipe” is loose leaf green tea with honey. If I only have access to tea bags instead of loose leaf tea, I like to add a little bit of milk in it. Homemade milk tea is really yummy! If you are a coffee/tea drinker, it’s especially important to also drink water because caffeinated drinks have a diuretic effect. If you don’t like the taste of plain water, add some lemon, lime, and basil for a refreshing spin. In high school, I used to have a routine of drinking warm lemon water with honey every morning before breakfast every morning. I don’t know why I stopped….lol I should really resume this old habit. This drink is really great for digestion and detoxification.
- Maintain your exercise routine. Every semester, I find myself keeping up with my gym routine….until exams come around. Unless you are super motivated, it’s so easy to skip out on exercising when you are busy. But being active really helps you to focus better. If you really “don’t have the time” to go to the gym, you can still exercise in your room as a study break. There’s a ton of free workout videos online and some of them require little to no equipments. I recently started doing yoga in my room and it’s been great so far.
I hope this has been informative :) If you have some special tips on dealing with end of semester stress, feel free to share!
Lastly, both Christine and I will be pretty busy with prepping for finals and standardized tests (MCAT for her, GRE for me) over the next few weeks. So we might not update as frequently as usual. Meanwhile, you can follow us on Twitter to stay in touch!