Causes of dandruff

• Dry skin: Lack of moisture and sebum on the scalp can cause flaking
• Inflamed oily skin: Can cause sticky, itchy dandruff
• Irregular shampooing: Lack of regular cleaning could lead to pile-up of dead cells and flaking
• Fungal multiplication: Sometimes, the normal fungus in the scalp multiplies abnormally, leading to dandruff
• Haircare products: Irritation caused by haircare products like gels and hair dyes could lead to dandruff
• Diseases: Conditions such as psoriasis, seborrhoeic dermatitis and allergies may lead to scaling
• Climatic conditions: Cold and dry weather can lead to as well as exacerbate flaking.

Recognising dandruff

This sounds downright silly, does it not? Anyone can and does recognise dandruff. So, what is the big deal? The big deal is really in recognising when your dandruff needs attention. The top layer of the scalp—not unlike the skin—is composed of dead cells which need to be shed periodically for the new cell cycle to continue.

So, theoretically a little dandruff is normal, necessary even. But it should be totally free of itching and other symptoms. However, when you start scratching your head frequently or find dandruff falling on your shoulders, clothes and face, it signals a deeper issue and should be addressed urgently.

Normal scalp health

The health of our scalp is maintained by multiple factors such as our overall health, diet and the good bacteria we consume through our food. So, if any of these factors is altered, the organisms that usually reside in our scalp can also start multiplying, worsening the scaling on the surface. Increased secretion of sebum is the starting point, which then promotes continued proliferation of the organisms, leading to increased scaling.

This could, in many cases, be the precursor to other symptoms and conditions as well.

Tests to determine dandruff

Patients always ask me whether there are any tests available to determine dandruff. The answer is, no. This is because a good clinician will correlate the patient’s symptoms and the clinical appearance and arrive at a clear-cut reasoning on the causes of the dandruff and how to treat it. The only thing to keep in mind is that chronic dandruff can sometimes be a precursor to conditions like psoriasis. Thus, any dandruff not responding to regular care for over six months requires a visit to the dermatologist.

Diet and dandruff

Diet plays an important role in scalp and hair health. From the perspective of dandruff, it is important to eat a diet that consists of food items that are anti-inflammatory and are rich in antioxidants. Fruits and vegetables of different colours, and whole grains help in providing this balance. Inclusion of zinc, B vitamins and certain good fats is also vital. So, include fish, eggs and walnuts as well as flax seeds in your diet.

Treating dandruff

Treating dandruff needs a multi-pronged approach which I often refer to as the SCALP approach:

• Shampoo often: If you have an oily scalp, daily shampooing may help prevent dandruff.
• Cut back on styling products: Hair sprays, styling gels, mousses and hair waxes can cause build-up on your hair and scalp, making them oilier.
• Aim to eat healthy every day: Include as many things as possible from the above list to ensure good scalp health.
• Learn to manage stress: Stress affects your overall health and can trigger dandruff or worsen existing symptoms.
• Pick your shampoo judiciously: Knowing which anti-dandruff shampoo works best for you is the key to staying dandruff-free.

The good news is that over-the-counter [OTC] shampoos do work for commonly found dandruff. Here are some of the popular ingredients that work:

• Zinc pyrithione: Another anti-scaling and anti-fungal ingredient that slows down the growth of microorganisms that cause dandruff and similar conditions, such as scalp psoriasis. In addition, it improves the texture and shine of your hair, and controls any unpleasant odour that your scalp may emit.
• Selenium sulphide: One of the oldest anti-dandruff ingredients, it is quite effective in controlling scaling but could irritate the scalp. So, even though it is available OTC, I would recommend consulting your dermatologist first.

How to choose the right shampoo

The first thing each of us does when we have dandruff is to buy an anti-dandruff shampoo. So, look for one of the ingredients listed above. In case one shampoo does not work, look for another one with a different ingredient.

It is important to understand that dandruff is recurrent and that shampoos must therefore be used routinely and regularly.

It is also important to reach all areas of the scalp adequately and to leave the shampoo in for four to five minutes before rinsing thoroughly. If necessary, reapply and rinse again. Shampooing may be necessary every day when you first begin using your antidandruff shampoo, but you can eventually settle down to a once- or twice-a-week routine.

What the doctor does

The dermatologist will rule out all underlying causes—like a possible psoriasis, seborrhoei- dermatitis, etc.—in case of chronic dandruff. In the event that the dandruff seems sticky, the doctor will prescribe oral tablets—anti-fungal or antibiotic—to control the infection. In certain cases, topical steroids may also be prescribed, along with a steroid shampoo. Any other underlying conditions will be treated appropriately, according to the diagnosis.

Flake not, freak not!

Chronic dandruff is known to cause tremendous stress and social embarrassment, especially to younger individuals. However, knowing that it can be controlled easily can help alleviate a lot of this turmoil. It is important to spend time with your doctor to understand your condition fully and to recognise that the resolution of the condition is eminently easy.

Excerpted with permission from Let’s Talk Hair by Aparna Santhanam, published by Collins

This was first published in the November 2013 issue of Complete Wellbeing.

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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

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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

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It sounds like such a simple thing. Yet, questions like ‘Is there a right way to take a shower?’ sometimes cross our minds.

Why do we need to take a shower?

Every day, as we go about our work, our body organs too are busy carrying out their functions. In the process of their work, they secrete substances like sweat and sebum, which deposit on the skin.

Taking a shower helps clean these off. Depending on your geographical location, the amount of such secretions varies, which then decides whether you need to shower once or twice a day.

You also need to shower to wash off the dust and grime you collect through the day. If you travel a lot, or engage in physical labour, shower at least twice a day.

Is there a best time to shower?

Not really. When you take a shower is an individual choice. Those who shower only once may choose to do it morning or night, depending on their convenience and need. However, it is advisable to shower right after an activity that makes you grimy, sticky and dirty.

Is there a proper way to take a shower?

The primary function of showering is to cleanse your body and rejuvenate it. The process of showering itself is simple:

First, sluice yourself with water. Make sure you are completely wet. This is important for your initial cleansing. Just feel the water running down the entire length of your body.

Then, take a liberal amount of shower gel in your hand. Wet it and apply all over. Scrub gently. If you are using soap; first rub soap onto your palms and then apply all over your body. Pay attention to areas like behind the ears, finger webs and the skin behind joints, to cleanse thoroughly.

Then, wash the soap off completely with water. Clean yourself from top down. If you’ve shampooed your hair, rake a hand through your hair to ensure that no shampoo remains.

Pat yourself dry with a soft towel. While drying, pay special attention to areas like folds of skin, scalp and toes to prevent moisture from getting trapped, which can lead to fungal infections.

Is a hot shower better for the skin than a cold one?

It’s not recommended to use scalding hot water for the skin as it can worsen some skin conditions like allergies and make the skin sensitive. Always wash yourself with lukewarm or room temperature water.

Is a shower better than a bucket bath?

No, both perform the same function. A bucket bath uses less water and hence is more environment-friendly. Shower on days when you are relaxed or you have muscle aches. You can benefit from jets of water hitting your tired muscles.

Is a bath tub better then?

No. Bath tubs are an ancient roman custom, which was a big social event. Today, tub baths are about relaxation, de-stressing and indulgence. You can get more out of your tub bath by using aroma and herbal products. There are also medicated baths for certain conditions like eczema and atopic dermatitis.

What should I do after a shower?

Immediately after a bath is the best time to moisturise your skin. Since your skin is still a bit moist from the bath, it absorbs the moisturiser better.

Use an antifungal dusting powder on the skin folds, especially in summer to prevent fungal infections. Towel-dry your hair, use a mild leave-in conditioner and finger comb it to prevent breakage.

What happens if I don’t shower properly?

A number of problems can arise due to lack of hygiene especially if you live in a tropical country. You could get fungal infections like tinea or candida.

If the skin is not properly cleansed in summer, you get prone to bacterial infections like impetigo and folliculitis.

Not cleaning the hair and scalp can lead to scalp infections, severe dandruff and pediculosis or hair lice. Not showering also leads to unpleasant body odour, which can be socially embarrassing.A clean body is an integral part of a healthy and happy lifestyle.

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The problematic type

Hair problems can be divided into three main categories: Problems generally occur in the scalp, hair root [follicle level] and hair shaft [strand of hair]. And they are not restricted to a particular hair type or gender of the person.

Problems of the scalp

Dandruff is a term given to the normal turnover of the scalp. The top layer of the scalp, similar to the skin, is made up of dead cells and these are shed regularly. A little bit of shedding is always visible. In certain seasons, like early summer and monsoons, dandruff worsens and needs clinical treatment.

Dandruff can be complicated by fungi on the scalp leading to seborreheic dermatitis [inflammation of the scalp], itchy scalp and sticky dandruff. Sometimes, bacterial infections cause folliculitis [painful boils] on the scalp.

Treatment

Care of the scalp is mainly about regular and appropriate cleansing. All shampoos tend to form a residue on the scalp and it is a good idea to rotate brands to prevent this. If there is visible or symptomatic dandruff regularly, use a shampoo with antifungals like ketoconazole, zinc pyrithionine [ZPTO] or ciclopirox. Boils, fungal infections and allergies require the care and consultation from a dermatologist.

Problems at the hair root

Hair loss is the main reason why most people seek the help of a hair specialist. The most common types of hair loss are:

• Telogen effluvium [shedding hair fall]Shedding hair is the most common cause of hair fall in women. Various reasons like stress, poor nutrition, chronic illnesses and pregnancy tend to push the hair follicles into the resting phase. After a period, all this hair goes into the shedding phase leading to visible clumps of hair fall.
• Male pattern hair lossPattern hair loss or balding is a common cause of hair loss in men. It can start as early as in the mid-20s and strictly speaking is a physiological sign of ageing.
• Female pattern hair lossThis is the hair thinning that women experience on top of their crown, which slowly continues as baldness.

Treatment

Shedding hair can be cured by supplementation with protein and vitamins like biotin. Keep stress away. This condition usually gets corrected within 6 – 9 months and then, hair resumes its normal cycles.

Male pattern hair loss can be treated effectively [by a dermatologist] with topical lotions and tablets. The more advanced cases benefit from surgical procedures like hair transplants.

Treatments for female pattern hair loss are not as effective as for male pattern hair loss. However, early detection and treatment with topical lotion is effective in most cases.

Problems at hair shaft

These problems are due to external factors that damage the hair. The damage is of three types:

• Physical damageHot appliances like hair dryers, curlers and heating irons damage the cuticle. This makes the hair porous, dry and more fragile. Hair can also develop bubbles and break easily.
• Chemical damageRepeated shampooing causes damage to the cuticles. Hair colours that contain ammonia and paraphenylenediamine [PPDA] weaken the hair and make it prone to breakage.
• Ultraviolet [UV] damageUV rays from the sun fuse the hair cuticles. This depletes the hair of moistur, making it prone to breakage.

Treatment

Physical damage can be averted by restricting the use of heating appliances on the hair.

To avoid hair from chemical damage, avoid colouring your hair—even if you have to colour, use the ammonia-free variety. Apply conditioner to your hair after every wash. This protects and repairs your hair of all damages—it also makes hair more lustrous and manageable.

UV damage can be evaded by applying sunscreen serums to your hair.

In addition to the above-mentioned tips, eat a diet high in biotin, sulphur, cysteine and protein. These vital nutrients are found abundantly in eggs, walnuts, sprouts, paneer and varied-coloured fruits and vegetables. Just a little bit of care and effort can ensure you have such beautiful hair that is envied and admired by all.

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The skin also dries up as age slows down the oil-producing glands. The decrease in the number of blood vessels slowly robs our skin of its colour and glow. But there’s no need to increase your worry lines fretting over this. You can arrest all of this just by inculcating some good skin care habits.

1. Tend to your skin, regularly

We sometimes take pride in saying, “I never do anything for my skin.” Well, it’s a shame! Your skin is your biggest asset and it is important to invest some time in taking care of it—facials, spa treatments. anything that refreshes your skin.

2. Adopt a daily skin care routine

Irrespective of your skin type, cleansing, moisturising and toning/exfoliating is essential to having a good skin. Check with a dermatologist if you are in doubt about the products to use.

3. Use sun protection

Applying sunscreen before stepping out is something that should come to you without thinking. Sun protection is a must for all skin types in all climates. Use a dual protection sunscreen at least 20 minutes before venturing out. Having an oily skin is no excuse for skipping the sunscreen; today, sunscreens are available even for this skin type.

4. Make time for exercise

Exercise improves circulation and hence regular exercise is important for a healthy and glowing skin. Walking is excellent and free, so what are you waiting for?

5. Eat colourful veggies and fruits

Coloured vegetables and fruits have phytonutrients that give you an excellent mix of antioxidants that are vital for your skin. So, eat red, orange, yellow, purple, green starting today!

6. Include fibre in your diet

Fibre combats inflammation and counters ageing. Switch to high-fibre foods such as brown rice or oat bran and see the difference in your skin.

7. Throw away old products

No matter how expensive they are, do not use skin care products and cosmetics beyond their expiry date. They can cause sensitivity reactions and damage the skin.

8. Go slow on the booze

If you have to indulge in alcohol, then do so in moderation. Excessive drinking not only dulls the skin, but also ages it faster.

9. Add supplements to your diet

Omega-3 fatty acids are good for the skin. Add flaxseeds and walnuts to your diet to get them naturally.

10. Learn to deal with stress

Stress accelerates ageing of our skin by inducing wrinkles to appear faster. Adopt relaxing techniques like meditation and yoga to heal your skin from within.

Your skin is your biggest asset. Spend a little time, smile a lot and wear it proudly as you step out looking beautiful, day after day.

The post Get a perfect 10 skin appeared first on Complete Wellbeing.

Antioxidants are nutrients [vitamins and minerals] as well as enzymes [proteins in our body that assist in chemical reactions]. They are available for the skin in both oral and topical forms.

Understanding oxidation

As oxygen interacts with cells of any type—an apple slice or the cells lining our lungs or in a cut on our skin—oxidation occurs. This changes those cells. They may die, such as with rotting fruit. In the case of cut skin, new cells replace the dead cells in time and the cut heals. This keeps our body healthy. While the body metabolises oxygen efficiently, it damages 1 per cent or 2 per cent of cells in the process. These damaged cells turn into free radicals, which can be problematic. Free radicals often injure the cell, damaging the DNA. When a cell’s DNA changes, it becomes mutated. It grows abnormally and reproduces abnormally. This creates seed for disease. This is where antioxidants help.

Antioxidants at work

Antioxidants block the process of oxidation by neutralising free radicals. Antioxidants get oxidised in the process, and hence need to be constantly replenished.

Different antioxidants deal differently with each type of free radical. While in one particular system an antioxidant may protect against free radicals, in other systems it could have no effect at all. For example, vitamin C captures the free radical and neutralizes it, thus stopping the chain reaction before it starts. Vitamin E is a chain-breaking antioxidant. It breaks the chain reaction wherever it is present.

Hence, our body constantly requires a good combination of antioxidants, both in the diet and in supplementation.

Flavonoids are the biggest class of antioxidants. Researchers have identified some 5,000 flavonoids in various foods.

Polyphenols are a smaller class of antioxidants, which scientists often refer to as ‘phenols.’ They are also called phytonutrients and phytochemicals as they are obtained from plants.

Researchers continue delving into the mysteries of fruits and vegetables, identifying the complex antioxidants they contain. More and more complex flavanoids are discovered, with tremendous health benefits. While we may never need to remember that epicatechin 3-gallate is beneficial for skin circulation, just knowing that a cup of green tea improves complexion takes us a natural step closer to good health!

Common antioxidants

Vitamin E; Vitamin C, also known as ascorbic acid, Beta-carotene and Selenium. Similar to selenium, the minerals manganese and zinc are trace elements that form an essential part of various antioxidant enzymes. The antioxidant enzymes superoxide dismutase [SOD], catalase [CAT] and glutathione peroxidase [GPx] serve as your primary line of defense in destroying free radicals. Together, they repair oxidized DNA, degrade oxidized protein, and destroy oxidized lipids [fat-like substances that are a constituent of cell membranes]. Various other enzymes act as a secondary antioxidant defense mechanism to protect you from further damage. In addition to enzymes, vitamins, and minerals, there are other nutrients and compounds that have antioxidant properties. Among them is coenzyme Q10 [CoQ10, or ubiquinone], which is essential to energy production and can also protect the body from destructive free radicals.

Our bodies need a Natural Antioxidant Defense Network made up of antioxidants of different kinds and classes. That is why we need to eat different kinds of foods and mix different food groups, in what is colourfully described as a ‘Rainbow’ diet.

Antioxidants are effective in treating all skin conditions, especially inflammatory conditions like acne, and ageing. Antioxidants are available orally as supplements and topically as creams, and naturally in fruits, vegetables, whole grains, nuts, and legumes.

Abundant sources

The food that we eat remains the smartest choice for obtaining our antioxidants. Studies consistently demonstrate that we eat at least five servings of fruits and vegetables everyday as part of a balanced diet. Let us take a quick look at the common foods which provide us with abundant antioxidants:

Vitamin E is found in vegetable oils, walnuts, peanuts, almonds, seeds, olives, avocado, wheat germ, liver, and leafy green vegetables. Vitamin C is found in citrus fruits [like oranges and grapefruit], broccoli, leafy vegetables, tomatoes, peppers, and strawberries.

Common sources of beta-carotene include cantaloupe, mangoes, papaya, pumpkin, peppers, spinach, kale, squash, sweet potatoes, and apricots.

We can find selenium in seafood, chicken, some nuts, and brown rice.

Magnesium is found in abundant quantities in brown rice.

Phytochemicals are found in a variety of sources. Some of them are:

• Blueberries contain anthocyanins which protect against the effects of ageing. Blueberries also contain ellagic acid which may reduce the risk of certain forms of skin cancer and decrease cholesterol levels.
• Cabbage contains a variety of phytochemicals including sulphoraphane and indoles.
• Carrots contain beta-carotene which help slow ageing, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.
• Citrus fruits like oranges, grapefruits, and tangerines contain hesperidins and tangeritin which act as antioxidants to prevent pigmentation.
• Garlic contains allium compounds which reduce the risk of certain forms of cancers and improve skin circulation. Garlic also contains quercetins which may reduce inflammation associated with allergies.
• Mangoes contain beta-carotene which help slow the ageing process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.
• Red peppers contain lycopene which reverses the process of ageing.
• Spinach contains beta-carotene which may help slow the ageing process.
• Tomatoes and cooked tomato products contain lycopene. Tomato products such as ketchup, tomato juice, and spaghetti sauce are some excellent sources of lycopene.The amount of antioxidants required per day is not yet standardised. While vitamins have a daily prescription level, most of the photochemicals still do not have a standardised scale. Hence, the smartest thing to do is to mix up as many of them as possible and eat them on a regular basis.Many skin creams also contain vitamin E, Co Q 10, retinoids etc. While some of these like retinoids [derivatives of vitamin A] are useful topically in acne, anti-ageing and skin health, to maximise the benefits it is best to supplement it with a healthy diet.

  Remember, the key to healthy beautiful skin is to treat it well inside out. So, stock up on antioxidants to keep your skin well nourished andrust free!

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