Sleep Well - 10 Good Habits

I have no sleeping problems. Every night when it is time for me to slumber off I just look forward to it. Perhaps it is my habits that decide the quality of my sleep. Here I would like to share with you a few tips to sleep well at night:

1. Sleep and wake up at the same time:

It is my habit to go to bed between 10 and 11 at night and I wake up between 6 and 7 in the morning. The regular sleeping and awakening pattern will set my biological clock in auto mode.

2. Regular exercise:

I jog regularly around 6 in the evening about three times a week. The physical routines help me to sleep better.

3. Turn the light off:

When I go to bed the room is pitch-dark. This will also help me to fall asleep faster.

4. Your bed:

Don’t use your bed for anything else. I don’t. I only use it to sleep at night. That’s another good habit.

5. A light snack:

I have a habit of munching a few biscuits or something light to eat and a cup of Milo before I go to sleep. I don’t take coffee anymore. Not that I can’t go to sleep but a cup of Milo is healthier. Perhaps you can try something else to help you to sleep better. Get a cup of warm milk which contains trytophan, a substance that induces you to sleep.

6. No noise during sleeping time:

It helps me to sleep better in a quiet room.There is no TV or hi-fi in the room.

7. Sleeping rituals:

What do you do before you go to bed? My habit is to do a little bit of reading. Just a few minutes of reading will put me in a sleepy mood.

8. End the day well:

Make sure that there is no outstanding issues for the day to bother you at night. And you have already written in your to-do-list for any pending matters. It helps.

9. Wear comfortable clothing:

Usually I’ll put on a T-shirt and short pants when it is a warm night. During the North East Monsoon in December I will wear a pair of long trousers to sleep.

10. Avoid stimulants:

Beverages such as tea and coffee interfere with your sleep. Stay away from them in the evening.

Go to bed early and get up early; the early bird catches the best worm, there goes the saying. Good night and sleep well.

Mushroom

Mushrooms are used widely in cooking notably in Chinese cuisine. People enjoy eating mushrooms for their flavor and texture. Eating mushrooms is also beneficial for your health.

Most edible mushrooms are commercially grown. The most popular one is the Agaricus bisporus or the white button mushrooms because it is grown in controlled, sterilized environments. The other well known species are crimini (brown mushrooms) and portabello. According to the latest findings, white button mushrooms reduce the risk of breast cancer and prostate cancer. Shiitake mushrooms, another cultivated species, have been widely used for a long time by the Chinese and Japanese to treat colds and flu.

Mushrooms offer good quality protein, vitamins, unsaturated fatty acids and fiber. They are low in calories, sodium and fat. So, mushrooms are ideal food for people following a weight loss program. Mushrooms are also excellent source of potassium, which helps to lower elevated blood pressure and reduces the risk of stroke. You can also get rich source of riboflavin, niacin and selenium from mushrooms. Selenium is an antioxidant that works with vitamin E to protect cells from the harmful effects of free radicals.

Eat mushrooms regularly to strengthen your body and fight off illness and maintain physiological homeostasis.

Be careful with wild mushrooms because many species are poisonous and only experts can tell the difference between edible species and poisonous ones. Mushroom eaters are called mycophagists and the act of collecting them in the wild are called mushroom hunting, mushroom picking or just mushrooming.

Chocolate

It’s a delight to melt a piece of chocolate in the mouth. It is also a great feeling to know that we can find so many health benefits in a piece of chocolate. Here are some of the goodness:

1. Brain Stimulator:

Whenever you eat a piece of chocolate you have a pleasant feeling because it stimulates endorphin production, In addition it contains serotonin which is an anti-depressant. You can also find other substances like theobromine and caffeine which are stimulants.

2. Anticancer:

Dark chocolate which is made from cocoa beans contains antioxidants that have been shown to combat cell damage that can lead to tumor growth.

3. Reduce blood pressure:

People with high blood pressure can reduce blood pressure by eating a small amount of chocolate every day.

4. Good for your heart:

A daily consumption of a small amount of chocolate is possible to lower the risk of a heart attack. Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol).

5. Cough:

According to research chocolate may be effective at prevent persistent coughing. The presence of theobromine in chocolate is found to be almost one third more effective than codeine, the leading cough medicine. Chocolate also seems to soothe and moisten the throat.

Chocolate may be good for your health but it is recommended that it is eaten moderately because it is a calorie-dense food that is rich in factory-added fat and sugar.

Coffee

I am a regular and moderate coffee drinker. I take one cup with my breakfast and another cup to go with a light snack before I go to bed. Believe me; it doesn’t interfere with my sleep. I have been doing it for years. It’s wonderful to know that drinking coffee has so many health benefits. Let me share with you:

1. Alzheimer’s disease:

A study by Finnish and Swedish researchers showed that middle-aged people who drink moderate amount of coffee significantly reduce their risk of developing Alzheimer’s disease.

2. Antioxidants:

Coffee contains a lot of antioxidants that starve off cancer, heart disease, diabetes and stroke.

3. Parkinson’s disease:

The presence of caffeine helps reduce the risk of Parkinson’s disease. Caffeine also helps in treating asthma and headaches.

4. Physical performance:

Substantial research has concluded that caffeine does improve physical performance and reduce fatigue.

5. Mental performance:

Drinking coffee helps improve alertness, attention and wakefulness. Coffee also helps in short term memory.

6. Promote Digestion:

The presence of caffeine induces the secretion of stomach acids which help improve digestion.

Coffee also stimulates peristalsis (wavelike contractions that move food thorough the digestive tract) which helps prevent constipation. It is also a diuretic.

It’s such a delightful way to start a new day with a cup of coffee. Are you a regular coffee drinker? Let’s drink it moderately to our health.

Barley

Barley or Hordeum vulgare in Latin is a cereal grain and a member of the grass family. It is mainly used as an animal feed and also for malting and is a key ingredient in beer and whisky production.

It has half the fat and 50% more fiber than oats. It is a rich source of beta-glucan soluble fiber. It contains vitamins and minerals such as vitamin B, calcium, niacin, iron magnesium and zinc. Here are the health benefits of barley:

Promote healthy blood sugar:

The fiber content in barley will prevent blood sugar levels from rising too high. Those suffering from Type 2 diabetes should consume more barley.

Reduce cholesterol:

Beta-glucan from barley’s soluble fiber is responsible for lowering cholesterol.

Lower the risk of some types of cancer:

Barley is rich in selenium and together with fiber it helps prevent colon cancer and breast cancer.

Heart friendly:
Regular consumption of barley reduces heart disease. In 2005 the Food and Drug Administration (FDA) announced that whole grain barley and barley –containing products are allowed to claim that they reduce the risk of coronary heart disease. It is a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors.

Weight management:

Barley is good for the control of weight and obesity as it is rich in beta-glucan soluble fiber. Eating fiber-rich foods may help increase satiety or a feeling of fullness.

Protection against childhood asthma:

Consumption of barley could help reduce the risk of childhood asthma by about 50%.

According to the religion of Islam, the Prophet Muhammad prescribed barley, known as “At-Talbina” in Arabic, for seven diseases:

High cholesterol

Heart disease

Cancer

Diabetes

Hypertension

Soothing and calming effects for the bowel

Slowing of age

We often boil barley in water as a refreshing drink. It reduces heatiness and after drinking, it stimulates urination. The other healthy dessert among Chinese in Malaysia and Singapore is a mixture of 薏米, 腐竹, 白果 (yimi, fuzhu, baiguo) barley, beancurb skin and gingko nuts.

Tips For Beautiful Makeup

Beautiful makeup tips are useful to know what you should do to make the makeup work to its fullest capacity, for, makeup done unprofessionally and without any thought would not be able to give you the desired results. Before applying the makeup that you hope would create a magical aura around you, consider these following tips for beautiful makeup:

Beautiful Makeup Tip 1

It is better to use toner on your face first. Use of a good moisturizer is also a good option, as this helps in proper and better blending of foundation. This is where most of people do not put proper care and end up in a mess of things, as the foundation does not give desired results!

Beautiful Makeup Tip 2

Use your fingers for working the foundation on one area of your face. It is better if you are moving your fingers in circular motion, and after you have finished this finger-walk, you can use sponge for the final working of the foundation.

Beautiful Makeup Tip 3

It is advisable to use a translucent loose powder to set the makeup with the help of a soft brush. When you are using the brush, dust the makeup in downward motion.

Beautiful Makeup Tip 4

If you are using blusher for your makeup, care needs to be taken in its application, for, it is better to apply in circular motion with fingers along the bottom of cheekbones. Mind you, application of blusher over the line that would pass from the center of your eyes is always prohibited!

Beautiful Makeup Tip 5

If you want to provide more natural look, you can fend the brush after you have loaded it with the blusher to remove the extra blusher.

Beautiful Makeup Tip 6

It is better to opt for a colorless eye shadow as a base. Darker colors need to be applied on outer side of eye shapes, and if you have already used more than required, you can use translucent or colorless coating over the already made.

Beautiful Makeup Tip 7

Sometimes, people get carried away with the colors of their clothes and try to match the color of makeup with it. Mind you, this may not look beautiful, so, it is better to opt for colors that actually suit your complexion. Using mild colors can lend a rare beauty to your face.

Beautiful Makeup Tip 8

If you are using eyeliner to make your eyes attractive and talking, it should be applied close to base of eyelashes, so that it can make them look thicker.

If you follow these tips for your makeup, the possibility of finest outcome for your face is more and you will enjoy the place for which you have intended the makeup!

Choosing The Right Makeup Colors For You

What color family is right for you? Does your skin have cool, warm, or neutral undertones? Explore new colors and shades for a fresh, new look.

What color family is right for you? Does your skin have cool, warm, or neutral undertones? Let us explore color together.

You have cool undertones if:

Your skin is: pink, rosy, beige, or brown.Your hair is: a soft shade of brown or blonde, or dark brown or black.And your eyes are: blue, gray, or black-brown.

You have warm undertones if:

Your skin is: golden or olive.Your hair is: golden or red.And your eyes are: green or brown.

You have neutral undertones if:

You have a balance between warm and cool undertones. Most women have neutral undertones.

If you have cool undertones, then you should choose your eye shadow, blush, and lip colors from the cool color family. The cool color family is your pinks and roses and also includes fuchsias, violets, lavenders, grapes, cherries and wines. Pinks and roses are good for cool to neutral skin tones.

If you have neutral undertones, then you should choose your eye shadow, blush, and lip colors from one of the neutral color families. Mauves and berries are considered neutral. Mauves and berries also include: mauves, berries, plums, burgundies, lilacs, and cranberries. Mauves and berries are good for cool to neutral skin tones but leans more toward neutral.

Corals and reds are also considered neutral. Corals and reds include: peaches, corals, oranges, brownish reds, tawnies, apricots, and all shades of red except for the bluish reds, which are considered cool. Corals and reds are good for neutral to warm skin tones but leans more toward the neutral.

If you have warm undertones, then you should choose your colors from the warm color family. The beiges and browns are considered warm colors and includes: browns, bronzes, golds, mochas, taupes and spices. Beiges and browns are good for warm to neutral skin tones.

Now that you know more about skin undertones, you now have the knowledge to pick the perfect makeup color for your skin. But by all means, if you have cool undertones but are drawn to the warmer colors don’t think this is written in stone. Have fun and experiment with your new colors. Choose lighter or darker shades of your colors to spice things up a bit.

Pigmentations

Hyper pigmentation refers to skin that has turned darker than normal where the change that has occurred is unrelated to sun exposure. Hyper pigmentation is caused due to excessive production of melanin. Melanin is the pigment that is solely responsible for the color of the skin. Hyper pigmentation occurs due to the excessive secretion of melanocyte stimulating hormone that enhances the production of melanocytes. The melanocytes produce the pigment melanin. Hyper pigmentation affects the areas that are not exposed to light like the genital areas, armpits etc.

Hyper pigmentation may be caused by internal and external causes. Internal causes include hormonal imbalances such as pregnancy. An external cause for hyper pigmentation is sun exposure. Sots of brown may appear with sun exposure without the use of a sunblock.

There are a few types of hyperpigmentation that is based on the cause of the excess melanin and its appearance on the skin. These include melasma, age spots or liver spots, freckles, and postinflammatory hyperpigmentation. It is also related with a number of diseases such as Addison's disease and other sources of adrenal insufficiency, in which the hormones induce melanin synthesis.

Hyperpigmentation tretment

Hydroquinone - Hydroquinone is one of the best-established topical agents for reducing skin pigmentation. Its effectiveness, both alone and in combination with other treatments, has been documented in a large number of clinical studies. Hydroquinone treatment usually takes several weeks to produce results because even though the synthesis of new melanin is blocked quickly, the existing melanin takes a relatively long time to migrate out of the skin in the process of natural exfoliation.

Laser resurfacing – Normal laser skin resurfacing works by evaporating the first few layers of damaged skin to leave behind a fresh, evenly toned skin. Hydroquinone or mild chemical peels are often recommended before laser resurfacing for best results.

Intense pulsed light – IPL is a type laser that leaves no scares, can sometimes heals freckles or other mild sun spots without using peels or hydroquinone creams beforehand.

Hydroquinone creams – They bleach the skin by slowing down the production of melanin. Dark spots fade in a few weeks. They are usually used for hyper pigmentation which is not caused by hormonal changes.

Hydroxy Acid Peels - They increase cell renewal rate and correct hyper pigmentation marks. Alpha hydroxy acids are water soluble acids and can help remove hyperpigmentation.

Physician formula – These are more expensive skin pigmentation treatments but it is very effective.

Skin hyperpigmentation is not a life threatening condition. However, you should consult with your doctor to confirm that it is not melanoma, a form of skin cancer. In addition, you should see your doctor if you experience unexplained darkening or lightening or any skin sore or lesion that changes the color of the skin.

How To Know Your Skin Type Exactly

Basically, there are four common skin types: oily, dry, combination, and normal. The way your skin reacts and behaves classifies the type of skin you have. Skin types react in different ways to creams and/or lotions, environment, and weather. The skin on your face is the great point to categorize type of your skin.

Here are four skin types that you should know:

1. Oily Skin

Skin may look oily, sallow, and coarse; it has large pores and tends to have pimples, blackheads and whiteheads. The texture of skin is thick; the touch is often sticky. It is usually youthful-looking due to the presence of oil on the skin. Besides that, within hours of cleansing the oiliness will reappear and makeup is usually absorbed quickly. Often, individuals with this skin type have a propensity to develop acne in their teen and middle years.

2. Dry Skin

This skin type has a transparent looking and fine texture. It may lack natural oils, may look rather flaky with small pores, blackheads and blemishes. It feels particularly dry after cleansing and may have whiteheads around the eyes and dry patches. Without sufficient moisture, this skin type can simply become chapped. It’s more likely to become wrinkly than other types.

3. Combination Skin

This type can be characterized as oily on the T-zone (forehead, nose and chin) and the rest of the face, cheeks and around the eye, is dry. However, to restore both areas to balance, they need a separate cleansing routine.

4. Normal skin

If this is your skin type you are very lucky, because less than 20% of women have this skin type. It is the "healthy" type of skin. It’s smooth, soft, and supple; not too dry, not too oily, characterized by few blemishes, and has a nice glow. Nevertheless, this doesn’t mean that you don’t have to take care of it.

The first step just before choosing a skin care routine that will make you look beauty is knowing you skin type. Therefore, I want to give you simple tips how to know what type of skin you have exactly:

1. Cleanse your face, and wait for an hour, without applying any skin care product to it.

2. After that, take a tissue and wipe each of the following areas of your face: your forehead, nose, chin, and cheeks.

If oil appears on the tissue, then you have oily skin. But, if skin particles can be seen on your skin, or remain on the tissue, then you have dry skin. Other than that, If you see oil in some areas (T-zone: forehead, nose and chin), and none in others, then naturally you have combination skin. And, if you don’t find oily residue or flake is left on the skin, you have normal skin.

One thing that you should keep in mind, cleansing and moisturizing twice a day is an important thing of having attractive and healthy skin, regardless of what type of skin you have. For maximum results, select products that are intended for your particular skin type.

Beauty and Health Tips

Beauty and health are the two sides of the same coin. You cannot possess either in isolation. Indeed a healthy person is naturally beautiful and the reverse is also true. It is a fact that health and beauty go hand in hand. Health is the metabolic efficiency in all people and beauty brings joy to the beholder. The following are some health and beauty tips that are simple and easy to follow.

Firstly, find ways to move your body. Always make it a point to use the stairs rather than elevators or escalators unless you are pressed for time. If you are overweight, eat less or exercise more to have a youthful body. The daily regime of either calorie restriction or exercise increase has positive effects on the body function. It is important to keep diabetes under control if one is diabetic or even take preventive measures to reduce the onset of diabetes and the risk of coronary heart disease, stroke, hyper tension, and cancer or lung disease. Sedentary lifestyle is the greatest bane of health and beauty. It is imperative to exercise 30 minutes a day, 5 or 6 days a week. Indulge in anything that moves your limbs. It is not only a beauty and fitness tool, but a stress reliever as well. You can move around in small time intervals. It will be definitely far more rewarding if you could devote 45 minutes to 1 hour for any physical activity.

The next of the tips is - learn to say no to fried foods, burgers and other fatty meats. Reduce the intake of cheese, butter, nuts, sauces etc. Drinking water is one of the best beauty and health tips we can all follow. Water is essential for virtually every function of the body. The average person needs 1 to 3 liters of water a day. Drink with meals, as well as before, during and after exercise. Remember during your workouts, cold water is more readily absorbed.

The most important of the beauty and health tips is to quit smoking. It is mandatory to be a non smoker in order to improve the overall beauty and health of the individual.

Try to reduce stress filled situations. It is always easier said than done. Devote 30 minutes a day doing something you enjoy. Keep your temper under check and count to ten before losing your temper or getting aggravated. Stay away from people whom you find difficult to cope with. It is also important to practice oral hygiene and stay in a pollution free environment to remain healthy.

Recent studies suggest that a glass of wine or one drink a day is good for the heart, but take it easy!Gulping down glasses of wine can cause health problems such as liver and kidney disease as well as cancer.

There are many health and beauty products available in the market right now. They bring in different promises, guarantees and offers. Think for a while before making the purchase. Collect the details of the products you intend to buy. You should ensure that the product will do well for your beauty and health which you are looking for in it. Health and beauty products do help to improve your skin, health and fitness.

The link between genetics and beauty and health is a powerful one. But if one follows these basic beauty and health ,it is possible to live a healthy and beautiful life.Finally, stay positive. There's an ultimate connection between positive outlook and healthy and happy living. We all agree to the fact that a beautiful mind exists in a beautiful body That is the best of all beauty and health tips.