Come winter and my skin becomes a problem. From chapped lips to cracked heels to body itches, I get them all. If I forget to moisturise my legs in the morning, I am sure to be embarrassed in the clinic because of the white streaks on my legs. This is excessive dry skin, which I have inherited from my father, and the winters dehydrate it even more. People who suffer from skin allergies, eczemas and certain skin disorders like atopic dermatitis, psoriasis, seborrhoeic dermatitis, should be aware that their skin problems will worsen in  winter. So they need to take a little extra care and follow a stringent and effective skin care regime for their skin to stay moist and healthy.

Knowing your skin

First, let’s understand how your skin reacts to winter. The skin that is visible to your eyes is actually made up of many layers. The upper layers comprises of dead cells, which have lipids, oils, lactic acid, urea and hyaluronic acid in them. These form the skin’s natural moisturisers, giving it a natural ‘skin barrier’ that helps keep our skin hydrated and supple. Due to the low humidity in winter, the lipid structure in the barrier layer of the skin tends to break up. This means water can’t be retained in the skin and this gives you dry, flaky skin.

Your natural superhero: your skin barrier and how to take care of it

All of us have a skin barrier—a protective shield that protects and nourishes the skin. A healthy skin barrier has fat molecules—cholesterol, fatty acids and ceramides—in the right ratio to keep the skin healthy. Our skin barrier also has an ideal acidic level, or what we call pH level, of about 5.4. This ideal pH level kills unwanted bacteria and yeast.

In winter, the cold disrupts the pH level, as does the low humidity. A broken-down skin barrier allows irritants, allergens and bacteria to find their way into your skin, causing allergies and breaking down of the skin. Foaming cleansers, bubble baths and bar soaps are some of the other common culprits that strip the lipids from the skin.

Very alkaline face soaps and ingredients such as AHAs [highly acidic] and retinoids [Vitamin A derivates] if used in the wrong concentrations, can aggravate the damage to the skin barrier. Too much exfoliating and washing is another common cause—even if you have oily skin with pimples, washing your face twice a day is more than enough.

Opt for cleansers [cream cleansers if your skin is extra dry] that have stearic acid [a common fatty acid]—this will improve your skin barrier. Facial cleansing oils, touted as the latest thing in skin care, are actually a centuries-old tradition in Asia. You can also repair your skin barrier from the inside by using supplements such as borage seed or evening primrose oil. You must consult your dermatologist to know the adequate dosage.

Get a supple winter glow!

Winter’s magic mantra is: moisturise, moisturise and moisturise! Moisturising in winters is a must to replenish the moisture your skin loses to the harsh weather. Body oils work wonders for the skin as they protect the skin’s barriers and lock in moisture preventing it from escaping the skin’s surface.

Add a few drops of coconut or almond oil to your bath. This is an excellent moisturiser and works on your skin by keeping it moist and soft throughout the day. Natural oils are a necessary ingredient for the skin in winter and they help keep your skin supple.

Winter Dos

• While the thought of a long, hot bath on a cold winter day is very appealing, over-exposure to hot water can dry your skin out even more. So you’re better off having a bath with lukewarm water.
• Avoid having a shower for more than 10 minutes.
• Be careful about the soap you bathe with, as soaps can alter the pH of the skin and make it alkaline. This will cause dryness and flaking of the skin. Deodorant bars as well as antibacterial soaps make the skin drier. If your skin is sensitive, avoid soaps with fragrances. I would opt for clear shower gels as they maintain the pH balance of the skin as well as cleanse the skin well. If your skin is dry, opt for a non-foaming, gentle moisturising shower gel.
• After a bath, apply a moisturising lotion on your entire body, while the skin is slightly moist. Use a heavy moisturising cream for your hands, elbows, knees and feet. It wouldn’t be wrong to quote that “Your moisturiser should be your daily companion.”
• Sunscreen isn’t just for summer time. Apply a broad-spectrum sunscreen to your face, neck and your hands [if they’re exposed].
• Moisturise your lips in order to form a protective barrier between the cold air and your lips. Use a lip balm for your lips. Ghee or clarified butter works beautifully too. Do not lick your lips as this dries them further. Avoid matte lipsticks and opt for a lip gloss instead.
• Avoid toners and astringents in winter, especially if they are alcohol-based. They will further dry your skin.
• Avoid having room heaters on for long hours. These will make the skin drier by ripping moisture away.
• If you are developing cracks on your heels, you need to take care of your feet on a daily basis, instead of depending on once-in-a-while pedicures.
• Drink up to eight glasses of water daily to keep hydrated. You can also make use of natural fluids from juicy fruits for delicious drinks.
• Include flax seeds, almonds, walnuts, salmon and mackerel in your diet. These are rich in Omega-3 fatty acids and will help to keep the skin hydrated.

Skin care remedies from your kitchen

Here are some delicious remedies to soothe and nourish your skin. Home-made masks are a simple way to nourish your skin.

• Make a paste with yoghurt, ground almonds and coconut milk. Apply the mixture on your face and keep it on for 20 minutes. Wash it off with lukewarm water.
• You can also blend an avocado with a few drops of coconut oil and apply the mixture all over your body before a bath. Leave it on for 10 minutes and then wash it off. Your skin will feel fresh and good as new!

Your skin is a living, breathing thing and like you, it also has many moods. Knowing your skin is important and so is observing and understanding how your skin behaves with the changing seasons. I hope you’re now better prepared to take care of your skin the right way this winter!

The post Cold play: A guide to skin care during winters appeared first on Complete Wellbeing.

How to use essential oils for skin

The importance of using essential oils for skincare the right way cannot be overemphasised. Here are a few rules:

A little goes a long way

These are very concentrated plant materials. In almost all cases, a single drop is plenty, and in many cases, less than a drop is needed to nourish, soothe or protect your skin.

Always test for sensitivity

Everyone is different and what may be the most popular essential oil may actually be irritating to your particular skin. If you are using the highest quality available and still experiencing issues, try switching to another brand. The good thing about essential oils is that you can always find one with similar compounds and properties, so there is always a substitute.

Dilution is important

You may be able to use some oils undiluted, especially if they are pure, but doing so can increase your risk of skin sensitivity, both now and down the road. And dilution is actually extremely helpful. Because of the small molecules of essential oils, they have a tendency to evaporate quickly on the skin. Dilution helps diminish evaporation, and increase absorption, getting more benefit to your skin. At the same time, depending on the type of dilution you choose, it can also moisturise and nourish your skin. [Coconut oil, for instance, is great for the skin and works great as a carrier oil for your essential oils, too]

Choose the right carrier oil for you

Coconut oil, jojoba oil, and almond oil tend to be the favourites for diluting essential oils for skin, but everyone’s skin is different. You can also add your essential oil to your moisturiser, sunscreen, or aloe vera. Those last three may be tricky though. Basically you want a lipid [a fat] to mix with the essential oil and not all moisturisers and creams are lipids. This means that they may not mix well or protect your skin. You must experiment and be sure to only use fat solubles with “hot” oils.

Essential types for skincare

Let’s understand which essential oils are suited for different skincare needs.

Lavender Essential Oil

Lavender is widely used to soothe minor skin irritations and redness. Because it has a calming effect on the emotions, it can be a good oil to use for any skin concerns that show up when we’re under stress. And its properties help keep the problem areas clean. You can try the following:

1. Add a drop of lavender to your mascara to encourage lash health
2. Dilute 1 drop in about a teaspoon of your favourite carrier oil or lipid-based moisturiser to dab on blemishes
3. Add to witch hazel (about a drop per ounce) to make your own toner.

Frankincense Essential Oil

Frankincense is a favourite of many, probably because of its ability to reduce the appearance of fine lines, wrinkles, and even older scars. This might be because of its monoterpene content and its ability to promote healthy cellular function. The best way to use frankincense is to add it to your daily moisturiser. You can pre-mix this in some moisturisers or add a small dab to your daily routine.

Helichrysum Essential Oil

Helichrysum is another essential oil renowned for its skincare properties. It helps to soothe your skin after a long day in the sun, improves complexion, and is known to reduce the appearance of both wrinkles and blemishes. Many people like apply a small dab of this on problem areas, but you can also mix a drop in aloe vera, coconut oil, or your favorite moisturiser, and apply where needed.

Tea Tree Essential Oil

Melaleuca, or tea tree, has a cleansing and rejuvenating effect on skin, and is especially popular for breakouts. It can also help to clean and promote healthy skin, especially with minor irritations. However, use caution with this oil. Tea Tree is most likely to be synthetic, adulterated, or contaminated, and because of this, many people may actually experience skin irritation from it. Try dabbing some high-quality tea tree oil directly on blemishes, or add it to your daily face wash regimen.

Sandalwood Essential Oil

Sandalwood is another precious [and also, expensive] essential oil for the skin. It’s calming, soothing, and often used in anti-aging blends. I love to apply a small dab over my forehead to help calm my mind before bed, since this is right over my “thinking lines,” too. If mixed with a carrier oil such as almond, jojoba, or coconut, it can make a great moisturiser for dry, itchy skin. You can also mix a small amount in lotion or aloe vera to make your own after-shave cream or gel.

Oregano Essential Oil

Oregano’s high levels of antioxidants are great for two things: keeping the skin clean and clearing up minor skin concerns and boosting the immune and digestive systems. You may have noticed that your immune and digestive systems often cause skin problems in the form of blemishes, complexion, lack of colour or vibrancy, and even minor irritations, dryness, or other concerns. Oregano is a very hot oil though and therefore you should never use it undiluted. Start by adding one drop to a teaspoon of carrier oil and working your way up from there as needed. Try dabbing the diluted mix onto blemishes on your feet, hands, or nails, or apply the dilution over skin irritation. Avoid the face though, as even in diluted form, it may still be too strong for sensitive areas [besides, you don’t’ want to come away smelling like an Italian restaurant!].

Lemon Essential Oil

Using lemon essential oil topically comes with a different precaution. Most citrus oils are known to be “photosensitive”. This means that going out into the sun after their application can cause irritation or even extreme sunburns, depending on various factors [even if you apply sunscreen]. That said, lemon makes a great astringent to take care of oily skin, improve complexion, and can even be dabbed on problem areas on the skin to help promote healthy tissue and cleansing. Try mixing several drops per ounce in something like witch hazel and using it on problem spots on your back.

As with all things, your unique skin and its needs will mean that certain oils will work great for you, while others won’t. Don’t be afraid to experiment, but don’t go crazy either. Be sure to follow the guidelines and precautions above and be a conscientious consumer by learning as much as you can about the oil you’re using.

The post The right way to use essential oils to boost your health and beauty appeared first on Complete Wellbeing.

As your body rests, the skin repairs itself. When you slip into the second phase of your sleep at night—what we call the delta phase—your hormone levels are at their peak, and that’s when cell repair takes place.

So what happens really is that any damage to the collagen and elastin under your skin that might have taken place due to free radicals are repaired as you sleep. Free radicals are one of the biggest culprits in premature ageing.

Want glowing skin? Then hit the bed every night at around the same time, and sleep well. Give your skin cells time to rest, repair, and restore. If it’s only five hours you can manage every night, then it’s better to sleep early and wake up early than to sleep late and wake up later

As your body rests, the skin repairs itself

Deep sleep = Radiant complexion

Lack of sleep constricts the blood vessels on your face. It looks dull, and lacklustre. Sleep actually helps in collagen production. And you need loads of that for skin that is supple and elastic.

Do you feel tautness in your skin when you wake up? That happens when your skin loses hydration at night as you sleep. All that repair work underneath tends to pull out water from the top layer, that is if your air conditioner spares some.

Do this – Drink at least a glass of water before going to bed and apply a hydrating moisturiser to ensure that your skin does not lose hydration from the outside.

Deep sleep + vitamin enriched night cream = Supple, line-free complexion

You can actually help your skin in its repairing efforts by adding some extra dose of vitamins and essential skin actives. When you wake up your skin will thank you for it. I am sure you will also feel very nice about it too.

Deep sleep + anti-wrinkle under eye cream = Smooth toned, clear sparkling eyes

There’s nothing like a good night’s sleep to fight puffy eyes and dark circles. I am sure you have noticed that after a good night’s sleep your eyes look bright, and the under eye area looks smooth and toned. We Indian girls tend to suffer from uneven skin tone, especially under the eyes. This is something you can take care of as you sleep. A little care goes a long way.

Do this – Buy a lightening under eye cream—look for ingredients like licorice and vitamin E. Don’t rub, but dab the cream in circular motion around the area. Go to sleep and wake up with prettier eyes. Go low on salt after sunset. You can also put two pillows to prop yourself. Sleep on your back and not on your sides or stomach.

There’s nothing like a good night’s sleep to fight puffy eyes and dark circles

Your pre-sleep prepping routine

1. Remove make up, and cleanse your face with a cleanser. Use soft cotton pressed pads to wipe away the dirt
2. Use a face wash to wash off the residue. Exfoliate if you feel the need
3. Go for deep cleansing shower/bath with exfoliating body wash
4. Use a muslin cloth/ towel to dab your face and body. It retains water in the skin without leaving it wet
5. Put on your under eye cream, dab and leave it to soak into the skin
6. Apply an AHA-based hand and body lotion. Slather it on nicely. Massage gently till the lotion soaks in. Apply your foot cream as well
7. Massage a rich night cream all over your face, neck, and décolletage in upward and circular motion
8. Drink a glass of warm water before going to bed.

The Sleep Pattern

First three hours: You get the deepest sleep of the night. Your body produces the most human growth hormones, which are crucial to skin and hair repair.

Middle two hours: Deep sleep shortens and rapid eye movement (REM) sleep begins. Melatonin, a hormone that’s also a skin-protecting antioxidant, increases.

Last three hours: This is when you get the most REM sleep. Your skin’s temperature reaches its lowest point and your muscles relax, giving your skin its deepest recovery.

Sleeping positions: Be mindful of your sleeping positions. Always sleep on your back. Compressing your face against the pillow will cause more creases, alter facial shape, and cause acne.

The post Even the best skincare creams won’t help your complexion if you don’t sleep enough appeared first on Complete Wellbeing.

Using a holistic approach, yoga asanas promote health and balance, which manifests outwardly as a glowing visage. Regular practice of yoga, along with a proper diet, a conscious way of living, and adequate rest, nurtures good health. Through yoga, the body is cleansed of toxins and negative energy which makes you look gorgeous effortlessly and naturally.

8 yoga asanas for beautiful glowing skin

These 8 yoga asanas benefit almost every major system in the body. Practising these poses on a regular basis can be the first step you take in achieving a balanced state of mind, body and spirit. The healthy and glowing skin will be a bonus!

1. Sukhasan

• Sit cross-legged on a mat
• Put your palms on your knees in a relaxed manner
• Keep your spine, neck and head erect
• Draw your abdomen in comfortably
• Close your eyes
• Observe your inhalation and exhalation
• Push away any thoughts that enter your mind. Stay focussed on your breathing
• Stay in the pose for 10 minutes.

Benefits of Sukhasan

This asana helps to correct posture and to increase flexibility of knees and ankles. Additionally, it regularises your respiration and pulse rate. Regular practice gives a sense of quietude and improves concentration.

Who should avoid: Not suitable for those with severe arthritis.

2. Padmasan

• Sit with legs stretched forward
• Fold one leg and place the foot on top of the opposite thigh
• Now repeat the step with the other leg
• The soles of your feet must face upwards and the heels should touch the pubic bone
• Place your hands on the knees, palms
  facing upwards (see feature photo above)
• Concentrate on the gentle movement of your breathing.

Benefit of Padmasan

Padmasan improves posture, digestion, and flexibility of joints and ligaments. It is also known to relax the mind and aid attentiveness.

Who should avoid: Avoid if you suffer from severe arthritis, sciatica, and slipped disc.

3. Vajrasan

• Fold both legs and sit down in a kneeling position
• Toes point out straight behind you, with the big toes touching each other
• Rest buttocks in the space formed by the heels, keeping your thighs together
• Keep your hands on your thighs
• Maintain your spine, head and neck erect
• Stay in the pose, taking long, relaxing breaths.

Benefits of Vajrasan

Vajrasan improves digestion and blood circulation. It especially helps in relieving excessive gas in the abdomen.

Who should avoid: Not suitable for those with severe arthritis.

4. Shavasan

• Lie down flat on a mat
• Keep your feet at least 20 inches or about a foot and a half apart. Your arms lie alongside your body, with your hands staying 10 inches or a foot away from your body. Palms face upwards
• Concentrate on keeping your whole body relaxed
• Beginning with your toes, relax each body part as you move your focus upward
• Maintain gentle and regular breathing.

Benefits of Shavasan

Shavasan, or the corpse pose, is ideal for relaxing all the muscles in the body. It helps reduce blood pressure and anxiety, and is the perfect stress buster. Additionally, this asana induces better sleep, which is a must for glowing skin.

Who should avoid: Avoid if you have low blood pressure.

5. Jalaneti

• Dissolve half a teaspoon of salt into one glass or a jalaneti pot of lukewarm water
• Pour this water into a cupped hand or use the jalaneti pot and snort the water into one nostril, while blocking the other nostril with a finger
• Allow water to escape through the nostrils or the mouth. Repeat twice, on each side.
• Use each palm alternatively for each nostril
• Blow out all water discharge, one nostril at a time.

Benefits of Jalaneti

Jalaneti stimulates the nerves and mucous membrane in the nose. It keeps the membrane naturally moist. This practice also improves filtration of air in the nose. It prevents diseases of the ear, nose and throat.

Who should avoid: Not suitable for those suffering from respiratory infections, blocked sinuses or cold.

6. Kapalarandhra Dhouti

• With your fingers, massage around the eyes, the forehead and the ears
• Maintain gentle but firm pressure when you massage
• Repeat this technique at least three times.

Benefits of Kapaarandhra Dhouti

This kriya helps to relieve stress and prevent depression. Can be beneficial in case of chronic headaches and sinus problems.

Who should avoid: If you have any injury, don’t do this asana; also avoid doing it in a cold environment.

7. Karnarandhra Dhouti

• Rotate the index finger or the little finger in the ear canal
• Please ensure that the finger nails are clipped short before attempting this kriya

Benefits of Karnarandhra Dhouti

This kriya improves hearing.

Who should avoid: Those with ear infections or injuries and also people with vertigo.

8. Simhasan

• Sit in the padmasan position
• Lean forward and place your palms on the ground
• Palms are kept chest-width apart and focus between your eyebrows
• Open your mouth as wide as possible
• Stretch out your tongue as far as possible
• Breathe normally and deeply in this pose
• Hold the final position as long as possible
• Slowly retract the tongue in, close the mouth and come back to padmasana.

Benefits of Simhasan

Simhasan, or lion pose, improves balance and coordination. It strengthens the spine and thigh muscles. Furthermore, this pose helps calm the mind and release anger or tension. Simhasan also stimulates the central nervous system and helps overcome lethargy and depression.

Who should avoid: Not suitable for those suffering from severe arthritis, backache, or coordination disorders. Women who have crossed the first trimester of pregnancy should also avoid this pose.

The above 8 poses, when done regularly, will give you a healthy and glowing skin, inside-out.

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I often have patients come to me with a pre-conceived notion of the state their skin is in. Sometimes, it really takes lots of patience before I can make them see sense. You need to understand that the state of your skin is never constant, especially if you are a woman who goes out to work and spends time in different environmental conditions.

Understanding your skin

The external conditions—pollutants, dirt, grime, and changing weather—play a major role in how your skin feels or behaves. You might be born with a certain type of skin, but over the course of time, weather changes can aggravate a skin condition or change its texture. I am sure you must have noticed that if your skin is prone to oiliness, summer time can be a pain because suddenly the greasy factor increases tenfold. Similarly, if in normal conditions your skin is dry, it becomes dull, flaky, and dehydrated in winter.

You need to examine your current skin care regimen and adjust it to meet your skin’s ever changing needs, based on shifts in climate and sun levels. It’s critical to establish [and diligently follow] a routine that meets your skin’s specific needs during specific climatic conditions.

Adjust your skincare to the season

Many of us jet-set across the globe; often, in the span of just one week, our skin faces different conditions. For instance, you may start off from a summer country and land into a country experiencing winter. While you do your travel packing, make sure your skincare products are packed accordingly. Your skincare routine must remain the same but according to the changing climate conditions, you must use specific products.

Do not go by what you think is your skin type to choose products round the year. Be tuned in to the changes in the weather and how your skin reacts to it. Once you start recording the changes, you will naturally be in sync and treat your skin accordingly. Change your face washes, cleansers, moisturisers and sun protection products to match your skin condition. You will be surprised that all it really takes is to make small adjustments in your daily regime to keep your skin perfect and glowing round the year without any special skincare treatments.

Monsoon

Who doesn’t love the rains? After the scorching sun and all that dust, it is a relief to feel drops pouring from the sky onto your face. I do enjoy a cup of steaming coffee as the rain lashes around, cooling and cleaning everything. There is such a sense of freshness, but I cannot say the same for my skin. The monsoons bring with it a series of skin woes for many—open pores, dull skin and infection along body folds. In simple words, we have summer skin plus increased humidity. A bit of moisture is good, but a lot isn’t.

Look and feel of monsoon

Skin feels hot and humid since the pores are still open from the summer months and can get further aggravated. Acne and skin infection along the body folds can also occur. Sweating can be even more irritating in the humid weather.

Hair swells and is more vulnerable to damage, especially breakage, so it is advisable not to go for too many salon treatments. Even a simple blow dry can cause damage.

Monsoon special care

• Refreshing face wash: Do it four times a week and with cold water
• Toner: Optional
• Scrub: Once a week
• Day cream: Use only a sunscreen
• Skin actives: Apply in the form of serums and gels
• Post summer care: Tan removing creams and skin soothing ones
• Night care: Skin lightening actives, AHA and BHA [Acids at 6 – 20 per cent are available OTC]
• Just hydrant minus the cream: Magic mist
• Hair and scalp: Sun protection for hair
• Body: Couple of showers a day

Pick powders: For this season, you must look for the powder form of most things like compacts, deodorants etc. There are some collagen boosters in powder form too.

Dry up ASAP: If you happen to get wet, wash your face and feet as soon as you can. Then dry them; this removes any impurities you might have picked up. A good idea is to carry some wet wipes and then reapply your skincare product or make up.

Stay with sunscreen: If you are planning to stop the sunscreen regimen, thinking that the clouds will protect you, you are greatly mistaken. Cloudy skies do not guard you from the sun. You can look for a light textured version of sunscreen. There are also some gel variants that offer you protection without clogging your skin. Try the new powder sunscreen with nano-particle technology.

Work towards healthy hair

• Coconut oil massage
• Dry wet hair with low heat
• Do not brush wet hair
• Use loose hair accessories
• Avoid salon treatments—any chemical treatment will harm the strands since the cuticles are open

Have happy hair: Hair care should not be ignored during this season. Since the summer’s intense UV damage makes the hair dry, frizzy, damaged, getting your hair wet in the rains will further weaken it. So say no to all hair treatments that make use of heat and chemicals. Ironing semi-wet or wet hair is a sin.

Monsoon must dos

Getting wet in the rain is fun but change your clothes as soon as possible. Damp clothes increase the risk of skin infections, especially in body folds.

• Dry your hair to remove as much moisture as possible. Blow-dry your hair gently if needed.
• Keep wet wipes, moisturiser, face wash, and sunscreen in your purse to keep your skin in great condition.

Supplements to take in monsoon

• Go high on immune boosters—multivitamins.
• Add anti-inflammatory ingredients to your diet like ginger and turmeric. These ingredients are a major part of our Indian diet.

Monsoon kitchen goodies

• Apply a papaya face mask to remove dead skin layers and reduce tanning.
• Turn over half a lemon and use it as a gentle loofah on the face and the body.
• Use a mixture of lemon juice and rice flour paste on face and body to slough off dark, dead skin.
• Apply lemon, curd, and sandalwood powder as mask and then scrub gently to de-tan.

At your skin doctor’s

Most treatments are safe to receive in this season. Concentrate on de-tanning treatments like peels and microdermabrasion.

Start off laser treatments for skin lightening, tightening, or hair removal.

Adapted from Age Erase by Rashmi Shetty. Published by Random House India

This was first published in the July 2014 issue of Complete Wellbeing.

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Climate, with other factors, dictates people’s preferences. For example, when the weather is hot, people prefer staying in parks, visiting beaches, or spending time in cool atmosphere or air conditioned vehicles or rooms. Clearly, weather sends us signals to improvise our lifestyle and dietary inclinations.

And Ayurveda lays down elaborate description of seasonal and daily routine, which, when adopted, enables us to achieve perfect health, prevent diseases and also to enjoy life to the utmost.

When the mercury soars

A cloudy day does not help in raising one’s spirit, but a day with beautiful sunshine does. It boosts dwindling spirits and energises aged bones. An increase in the number of jovial children playing on the beach, building sand castles, relishing ice-creams or cooling juices is common on a hot summer day.

On the flip side, it is observed that people have stronger temper tantrums and more frequent violent outbursts in summer or on hotter days than on cooler days. According to the Federal Bureau of Investigation statistics, almost all crimes increase during summer months by almost 10 per cent—murders go up by 16 per cent, rapes and other violent crimes by 13 per cent. Even teenagers get into more trouble with drugs and alcohol, and become more involved with theft and assault in summer.

Apart from hotter temperatures, holidays and other reasons could also be contributing to the increase in crime rates. However, research points out otherwise.

Extreme heat, extreme behaviour

Studying the effects of heat on the brain for 30 years convinced Canadian criminologist [Simon Fraser University, Canada] Ehor Boyanowsky, of the direct co-relation between heat and extreme behaviour.

Dr Lance Workman, a psychologist from the University of Glamorgan, UK, proved how hot weather affects the levels of serotonin levels in our brain—increased serotonin levels lead to heightened aggression. He ascertains that there is indeed an increase in violent crimes as temperatures rise. And this trend, according to Workman, is global.

Not just the rate of crimes, but there is also a significant increase in irritability during the hot weather. Back in 1986, two psychologists, Douglas Kenrick and SW Macfarlane, conducted an interesting traffic-jam experiment on a busy UK road. They arranged for a car to sit at various traffic signals and stay there even as the light turned green [they tried this in diverse weathers].

What they found is what we all probably experience in everyday life as well—as the temperatures increased and the people inside the non-air conditioned cars began honking with increasing intensity.

Heat also induces depression. The Seasonal Affective Disorder [SAD] includes summer depression. Symptoms include: poor or altered appetite, sometimes a craving for sweet or starchy foods, weight loss or gain, trouble sleeping or tendency to oversleep, decreased energy and fatigue, difficulty concentrating and irritability, avoidance of social situations and feelings of anxiety and despair. They usually vanish as the heat subsides.

Heat and health

Hot weather not just affects our head, but also our physical health. While it soothes the problems of the cold season such as winter blues, allergy, asthma, aches and pains, hot summers also sap energy; reduce appetite; increase thirst, lethargy, depression and digestive problems.

The season also fosters the spread of infectious diseases, starting off epidemics. According to Scott Sheridan, climatology professor at Kent State University, Ohio, USA heart, vascular, and respiratory problems too increase with rising temperatures.

Cool, inside-out

All systems of medicine consider the mind-body co-ordination, and more so Ayurveda. The ancient seers went to the extent of advocating diet, lifestyle modifications and management of diseases, exclusively based on idiosyncratic demands taking into account the significant factors like effect of normal changes of climate or vagaries of nature.

Here’s what Ayurveda prescribes for summer to keep the body and mind cool from inside out:

Sun and the skin

Soaking in too much sun can result in burnt or sensitive skin, and appearance of unattractive brown spots, and pigmentation on the skin. It can even cause skin cancer. Further, overexposure to ultraviolet rays hastens wrinkling, drying and ageing of the skin due to the release of free radicals. The eyes too suffer if exposed for long to these rays; they degenerate and develop early cataracts.

However, reasonable exposure to sunlight helps maintain healthy skin. Hence, the first important aspect of skincare in summer is exposure to the sun in moderation. Here are some tips to help keep your skin shining like the sun:

• Avoid applying make-up. If you do apply, do so sparingly and completely remove it at bedtime.
• Apply face packs made of watermelon puree, cucumber, orange peel powder, banana or papaya pulp mixed with honey, milk cream or rosewater.
• Use sandalwood, neem, turmeric and aloe vera to enhance skin tone and keep the skin free from premature wrinkles and pigmentations.
• Massage the skin regularly with coconut oil or medicated cooling oils to improve circulation and keep the skin young and healthy.
• Minise the damage to the skin due to exposure to scorching sunlight, by covering the skin and using adequate sun protection.
• Get sufficient good quality sleep; it is essential not just for healthy skin but also to maintain overall health.

Here’s how to stay fresh

• Wear clothes that are made of natural materials like cotton or silk.
• Opt for clothing in pastel colours like white, cream, light green, light blue or blends found in nature and not colours, which are very bright, glaring and shocking to the eyes. This is because light colours absorb less heat.
• Get a whole body oil massage with aromatic or cooling oils [made of basil, neem, sandal, jasmine, champak]. It helps enhance vigour and decrease body odour.
• Wear clean clothes after bath.
• Rub coconut or castor oil [any other cooling oil will also do] on the scalp and the soles of the feet before bedtime to keep your body cool.
• Keep roses, tuberoses, jasmine or scented flowers in vases around the house. They have a cooling effect and make the atmosphere pleasant and the heat, bearable.
• Don’t give up exercise. However, opt for doing light yoga asanas [postures neither too complicated nor strenuous] instead of heavy weights. Alternatively, you can go for walks or pursue any other outdoor activity [swimming or other water sports], or simply spend some time near a water source early morning—it will refresh your mind and give you immense health benefits.
• Do cooling pranayama [sheethali, sheetakari] and dhyana [meditation] to avoid overheating your body.

The recommendations are made by seers of ayurveda after meticulously studying the nature and man—follow them to help your body cope with the hot season such that it takes the vagaries of climate in stride.

With inputs from Shantala Priyadarshini, MS, Ayurveda and assistant professor Government Ayurveda Medical College, Karnataka.

A version of this article was first published in the May 2010 issue of Complete Wellbeing.

The post Stay cool this summer: tips from Ayurveda appeared first on Complete Wellbeing.

It’s official! It pays to go green for the sake of your skin. Plants are packed with the goodness of high quality nutrients, which are beneficial for immunity and skin repair. Plant foods have long been known to promote health and wellness. Cultures where the diet primarily features plant-based foods such as fruits, vegetables, whole grains and legumes are found to have increased longevity and reduced rates of cancers and chronic diseases.

Traditionally, the goodness of plants has been attributed to the health-promoting effects of their array of vitamins, minerals and fibre. More recently, however, research studies are uncovering a new story. Plant foods contain thousands of other compounds in addition to macronutrients [complex carbohydrates, proteins, fats and fibre] and micronutrients [vitamins and minerals]. These additional compounds are collectively known as phytonutrients. Simply put, phytonutrients are active compounds in plants that provide proven benefits to humans when consumed.

Phytonutrients provide plants with protection from environmental challenges, such as damage from ultraviolet light, and when we consume plants rich in phytonutrients, they provide us with protection as well. These compounds have an ability to counter the attack of free radicals.

Phytonutrients, in minute quantities, have a number of benefits on the skin which include anti-aging and skin clarifying. They are like beauty shots which provide large benefits to the skin even in very small quantities. Ongoing research in this area has unearthed various classes of phytonutrients found in different plants. As we shall find out, this is one of the important reasons why one needs to eat different kinds of plant foods.

Classes of phytonutrients

Phytonutrients have been classified in different ways either based on their family groups, chemical structure or biological activity. I have found that the easiest is the one based on their primary ingredients. One unique quality of phytonutrients is that they can be identified by the colour they impart to various foods as we will see below. They are also loosely, therefore, known as plant pigments:
Flavonoids: These are the plant pigments derived from phenols that give plants their colour, like the deep of blue of blueberries, the purple of grapes, the orange of pumpkins or the red of tomatoes. Flavonoids include the anthocyanidins in blueberries and the quercetin found in onions.

Isoflavonoids and lignans: These nutrients contain plant hormones or phytoestrogens and are found in soy foods. Isoflavonoids are also found in nuts while lignans are found in flaxseed and rye.

Organic acids: The most important one, ferulic acid, is found in whole grains and is believed to delay skin aging in combination with Vitamin C.

Terpenoids: These include the basic terpenoids like limonene which is found in citrus food peels, as well as the carotenoids [Vitamin A precursors], coenzyme Q10, the phytosterols, and the tocopherols and tocotrienols like Vitamin E.

Organo-sulphurs: These are found in cruciferous plants like cabbages and sulphur compounds in garlic.

The most practical way of understanding and incorporating these phytonutrients or beauty shots in our diet is to look at the source of these nutrients. So let’s look at the different kinds of plant food and what sort of nutrients they provide us with.

Beauty shots in fruits

The purple-blue pigment that gives fruits such as blueberries, blackberries, raspberries, blackcurrants and red and purple grapes their unique colouration is called anthocyanidin. This pigment also protects plants from the damaging effects of oxidation. The antioxidant properties of anthocyanidins are now being studied by healthcare researchers who are determining that these pigments don’t just support the health of plants, but of humans as well.

The more we learn about beauty busters or free radicals, the more we realize how they make the skin age faster and lose its elasticity. We can understand, therefore, why antioxidants are gaining an important place in the nutrient table. Among the antioxidants, purple-blue pigments are found to have unique features. They protect cells and tissues from free radical damage in both water-soluble and fat-soluble environments. Further, their free radical scavenging capabilities are thought to be more effective than many of the currently well-known vitamin antioxidants, For instance, their antioxidant activity is almost 50 times that of either Vitamin C or Vitamin E, the vitamins most of us like to befriend!

These substances are also essential in the protection of collagen, the strength provider we spoke about earlier. They prevent the breakdown of collagen and thus protect the skin from aging, so they certainly qualify as genuine beauty foods. Incorporation of these fruits in our daily diet will ensure that we keep aging at bay, the natural way!

Beauty shots in vegetables

Our mothers and grandmothers were right—the foods we loved to hate as children are particularly healthy for us. Members of the Brassica family of vegetables, including broccoli, Brussels sprouts, cabbage, kale and bok choy appear to have significant beauty promoting properties. Studies have shown that people who consume these vegetables frequently have not only a lower risk of developing a variety of cancers, but also a sip of the elusive elixir of youth.

While these vegetables also contain significant vitamin and mineral profiles, the key to their unique health-promoting abilities may be the presence of phytochemical known as gluicosinolate. These have a profound effect on our liver enzymes and beneficially support the metabolism of oestrogen, the most important female hormone. This partially explains the effect that these vegetables have on the softness and texture of the skin as well as its clarity. Indirectly, hormones also maintain good vascularity of the skin, contributing to its glow factor.

Beauty shots in whole grains

Diets that feature significant amounts of whole grains have been proved to offer protection against the development of cardiovascular disease, certain types of cancer, and skin disintegrity. While whole grains provide an array of important constituents such as fibre, resistant starches, vitamins and minerals, it is important to appreciate the important health contribution of the phytochemicals that they contain.

The germ and bran of whole grains such as rice, barley and oats contain a concentrated amount of important phytochemicals that belong to the organic acid family. Included in this family of compounds are protective acids like ferulic acid. While whole grains are a significant source like fertile acid, certain fruits and vegetables like spinach, parsley, grapes and rhubarb are also known to contain this important compound.

Ferulic acid has been found to be a potent antioxidant that is able to scavenge free radicals as well as protect against damage to cells and tissues. In combination with Vitamin C, it is believed to have strong anti-aging properties and is extremely beneficial to skin health and glow.

Beauty shots in tea

Drinking tea is an important cultural feature in all the Asian nations and is slowly gaining popularity elsewhere in the world as well, due to its advantages. Tea is packed with beauty shots, the most important being catechins. In addition to being an important feature of green tea, catechins are also found in other plant-based foods such as apples, grapes, raspberries and avocados.

Among their many benefits, catechins are powerful antioxidants. They also support healthy gastrointestinal tract function, help in detoxification, and aid in the repair of damaged DNA and skin aging and can, in some cases, even reverse these processes.

Catechins are known to appear in the bloodstream, get circulated relatively quickly and at levels that provide benefits from drinking just a few cups of tea a day. They have the ability to repair UV damage and possibly even provide preventive care against sun exposure, though these studies are still under research.

The amazing thing about these beauty shots is that they work beautifully on their own and even better in combination. This sits well with most cuisines as vegetables are usually eaten in combination with grains, especially in dominantly vegetarian societies.

Today, we know that plant power is not only green but is bursting with colour. The colour in our diet has the ability to add colour and glow to our skin.

Excerpted with permission from
Skin Deep: An Inside Out Approach to Looking Good, Naturally!;
Published by: Harpercollins India
Price: INR199

This was first published in the May 2011 issue of Complete Wellbeing.

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One half of the micronutrients required by our body is made up of minerals. Minerals are needed for the stability and functioning of various vitamins like B complex and E. Some minerals are also good antioxidants and help maintain healthy skin by scavenging free radicals. Let’s take a quick look at some of the important minerals and how they affect our skin.

Copper

Copper is required for healing wounds. Since aging of the skin is a process in which damaged collagen is repeatedly repaired and therefore in some ways like a series of tiny wounds, copper is an important part of any anti-aging arsenal. It is abundantly found in various foods and deficiency is quite rare.

Dietary sources: nuts, cocoa, pulses, food cooked in copper vessels.

Calcium

Calcium is best known for its role in maintaining the strength of our teeth and bones. It along with Biotin, is important for the health of hair and nails.

Dietary sources: all dairy products like yoghurt, cheese, milk, etc.

Magnesium

Magnesium and calcium go hand in hand in their functions. It has a role to play in almost every system in the body. In the nervous system, it prevents degeneration and promotes strong brain functioning. Magnesium also helps maintain the skin’s defences by bolstering the action of B complex vitamins.

Dietary sources: green vegetables, cereals, especially whole grains, milk and other dairy products, nuts and pulses

Selenium

Selenium is a powerful antioxidant, especially when combined with Vitamin E. It is protective and preventive in a number of skin functions and disorders. We also know now that most people do not include enough of it in their diet.

Dietary sources: seafood, chicken, some nuts, brown rice, radishes and whole grains and wheat bread

Manganese

Manganese is important for the functioning of a very important antioxidant called Superoxide Dismutase which prevents internal and external aging of the skin.

Dietary sources: spinach, beans, spices like cardamom and turmeric and green tea

This is by no means an exhaustive list of all the vitamins and minerals required for optimal body functioning. It is, however, indicative of the essential micronutrients required for excellent health and functioning of the skin which will serve as a stepping stone to achieving that elusive glow on the skin.

Excerpted with permission from
Skin Deep: An Inside Out Approach to Looking Good, Naturally!;
Published by: Harpercollins India
Price: INR199

The post Minerals for skincare appeared first on Complete Wellbeing.

The former are designated by various alphabets, the latter by names, but the A to Z of it is that they are gems when it comes to bringing a glow to the skin. While it may be argued that vitamins and minerals could also be classified under antioxidants, they are important enough to merit a closer look in terms of the wonders they can do to the skin.

Vitamins are classically divided into those that are water soluble and those that are fat soluble. Water-soluble vitamins dissolve in water and are therefore thrown out of the body daily. They can’t be stored by the body, so it is important to obtain them from our daily diet. These are Vitamin B complex and Vitamin C.

Fat-soluble vitamins are Vitamins A, D, E and K and these can be stored by the liver. They need to be taken only from time to time as an overdose of some of these vitamins may have side effects. However, a food which contains these vitamins, unless consumed in disproportionately large quantities, rarely causes harm. But if you decide to take a supplement of a fat-soluble vitamin, make sure you do it only under medical supervision.

Water-soluble vitamins

B the Best

Vitamin B consists of a complex of vitamins. While each of these is important for optimum health, some are particularly beneficial for the skin.

Vitamin B1 or Thiamine helps keep the skin well-moisturized and supple. Deficiency of this vitamin can result in dermatitis, resulting out of dryness.

Dietary sources: brown rice, whole grains, eggs, potatoes and dairy.

Vitamin B2 or Riboflavin helps in maintaining the health of skin and mucous membranes. Along with thiamine, it provides a good defence mechanism against external assault.

Dietary sources: brown rice, whole grains, eggs, potatoes, dairy and pulses.

Vitamin B6 or Pyridoxine is necessary for the production of disease-fighting antibodies. Deficiency of this vitamin, though rare, is believed to contribute to repeated skin infections.

Dietary sources: green leafy vegetables, whole grains, eggs and dairy

Vitamin B7 or Biotin has been found to be particularly useful in maintaining healthy hair, nails and skin. Lack of biotin can lead to hairfall, brittle nails and dull skin.

Dietary sources: egg yolk, wheat, oats and nuts [walnuts, almonds]

Vitamin B9 [folic acid] and Vitamin B12 [methyl cobalamin] work in tandem to maintain various body functions optimally, especially those of the nervous system.

On the skin, they help to maintain the integrity of mucous membranes and prevent infections.

Dietary sources: Vitamin B9: spinach, beans, pulses B12: dairy products, eggs, fortified breakfast cereals

C The Difference

Vitamin C is the real star of this vitamin cascade. It is vital for many body processes, including the absorption of iron by the body, maintenance of the cell walls of all organs, and the general health of the skin, cartilages and the linings of all the tissues in the body. It has potent anti-infective properties and is therefore crucial to the immune system too.

Specifically, with respect to the skin, Vitamin C is also a good lightening and anti-aging agent. It has potent antioxidant properties, and gets rid of the free radicals easily, making it a star in the anti-ageing arsenal. It is water soluble and therefore, should be included in the diet as much as possible as it is regularly thrown out of the body through urine. Also, large quantities of Vitamin C may be required for maximal anti-aging activity. This is also the reason why topical Vitamin C is becoming popular as it is readily absorbed through the skin.

Dietary sources: fresh citrus fruits, potatoes, pomegranates, green leafy vegetables

Fat-soluble vitamins

Vitamins need to be supplemented in small quantities every day for optimum health of the skin and body. They can be incorporated into various recipes

A Winner

Vitamin A is a fat-soluble vitamin and plays a vital role in maintaining the integrity of the skin, mucous membranes and epithelial linings. It is also required for the proper functioning of the visual system. Vitamin A, its derivatives and its forerunners [the compounds which actually help to form the vitamin], the carotenoids help in fighting infections like acne [pimples], epithelial disorders of skin and are excellent antioxidants. Because of its amazing skin properties, it can be called a ‘glow’ vitamin.

Vitamin A supplements must only be taken under strict medical supervision. Overdose can lead to hypervitaminosis A, characterized by excessive dryness of the skin, mouth and eyes. However, it can be supplemented beautifully in the diet as there are plenty of natural sources of this essential vitamin.

Dietary sources: orange and red fruits and vegetables, green vegetables, full fat dairy, sprouts

D Detox your skin

Vitamin D is a fat-soluble vitamin and a powerful antioxidant. It exists in several forms, of which calciferol is most active. Once the vitamin has been ingested, the liver and kidneys act on it to convert it into a form that the body can use. There are several benefits of Vitamin D for your skin and body. It is essential for the formation of healthy and strong teeth, bones and nails, normalizing immune system, preventing early aging of the skin and preventing osteoporosis or bone degeneration.

The best source of this vitamin is simple exposure to sunlight. Basically, the sun’s rays contain ultraviolet light that act on unprotected skin [when you aren’t wearing sunscreen] and allows the skin to manufacture Vitamin D.

Although this is a very easy way to get Vitamin D into your body and reap its benefits, sun exposure must be controlled. Too much sun exposure leads to skin pigmentation and premature skin aging. Five to ten minutes of daily summer sun exposure on unprotected skin early in the morning provides enough ultraviolet light exposure to produce the required amount of the vitamin for the body.

Dietary sources: dairy products, cod liver oil, egg yolk and fortified breakfast cereals

E Power

Vitamin E consists of a group of compounds called tocopherols, which are important in maintaining healthy skin and hair and their deficiency leads to dryness, brittle nails and frizzy hair. Since it is a fat soluble vitamin, it is stored in the body and should be supplemented only under medical supervision. There are a large number of dietary sources from where it can be obtained and these should be included in the diet regularly.

Dietary sources: eggs, soya products, nuts and seeds, green leafy vegetables, whole grains

Know your K

Vitamin K is the last of the fat-soluble vitamins. It is required for the normal coagulation of blood. It has the ability to lighten discolouration on the skin caused by haemoglobin. So it is used topically to reduce dark circles, bruises and certain pigmentation.

Vitamin K is abundantly available in nature and deficiency is very rare.

Dietary sources: It is found in green vegetables like lettuce and spinach, vegetables like broccoli and cabbage, in lentils, vegetable oils, butter and egg yolk to name just a few.
Topical Vitamin K creams are available in the market, which treat dark circles and prominent facial veins with moderate success.

Excerpted with permission from
Skin Deep: An Inside Out Approach to Looking Good, Naturally!;
Published by: Harpercollins India
Price: INR199

The post Vitamins for skincare appeared first on Complete Wellbeing.