The perfect skin diet: 10 foods for your face

Eating right is as good for your complexion as it is for the rest of your body

 Putting your best face forward starts with making your skin cells healthy from the inside out. "Unless your skin is getting the nutrients from food that it needs, it just won't look its best," says WH advisor Lisa Drayer, R.D., author of “The Beauty Diet.” Instead of just covering a blemish or hydrating a dry patch, head them off entirely by tossing these face-saving edibles into your grocery bag.

Almonds 
Hey, guess what? Almonds are seeds, not nuts, and they're stuffed with vitamin E, a potent sun blocker. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. "Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals," explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.

Suitable Switch: 2 Tbsp peanut butter; 1/2 cup broccoli

Carrots 
Think of them as orange wonder wands--good for eyeballs, good for clearing up breakouts. Credit vitamin A. "It helps prevent the overproduction of cells in the skin's outer layer," says Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine. That's where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that's about 16) per day.

Suitable Switch: Milk (1 cup); cheddar cheese (1 slice)

Dark chocolate 
It's medicine  — so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey's Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.

Sort-of-Suitable Switch: Blackberries, blueberries, cherries, raspberries--though you'd have to eat a huge amount.

Flaxseeds 
These wee seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed just over two grams (about half a teaspoon) of O-3's in six weeks experienced significantly less irritation and redness, along with better-hydrated skin.  "The fats are believed to stifle your body's response to irritation and attract water to skin cells to plump up the skin and reduce wrinkles," Murad says. Sprinkle seeds on oatmeal or veggies.

Suitable Switch: Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves)

Green tea 
What can't green tea do? OK, your taxes. Anyway, when it's hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea's antioxidants start to degrade as it cools, so drink it while it's hot.) A 2007 study in The Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin. 

Suitable Switch: White tea

Safflower oil 
The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema. So shoot for an amount that gives you 5 to 10 percent of your daily calories.

Suitable Switch: Cooking oils like borage, soybean, or corn oil

Spinach 
You could probably build a fortress against the Big C with these leaves. In a study published in the International Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA — basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes — which makes for plumper and less wrinkled skin.

Suitable Switch Collard greens

Sweet potatoes 
They not only pack a big yum; they're also loaded with vitamin C, which smoothes out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.

Suitable Switch Carrots (1 large or 16 baby); orange juice (6 oz)

Tomatoes 
Sure, they're swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays, according to Murad. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red.

Suitable Switch Watermelon (1/16 of a whole melon)

Tuna in a can 
Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help.

Suitable Switch Brazil nuts (about 12); turkey (1 cup)

Source: http://www.today.com/id/30441163/ns/today-today_health/t/perfect-skin-diet-foods-your-face/#.Uc0n2OSQYXs

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This document is provided for reference purposes only and not necessarily reflect the opinion of bynaturael’s team . Train your mind to test every thought and keep on searching the final truth that satisfies the conscience inside you. Please visit our blog: bynaturael.blogspot.com

Dehydration Myths: 7 Things You Should Know About Staying Hydrated

The Huffington Post  |  By Sarah Klein

Posted: 06/27/2013 8:41 am EDT  

Every single cell in the human body needs water to function properly. We need water to regulate our temperature, to cushion and protect joints and organs and to help digestion move smoothly. Most of us drink at least some water every day, but now that it's summer and the mercury is rising, it's important to be more vigilant than ever. Need to raise that hydration IQ? Here are some of the most common dehydration myths -- and the facts behind them.

Myth: Dehydration is uncomfortable, but not dangerous.
Fact: While most of us will only ever experience mild dehydration symptoms like headache, sluggishness or decreased urine or sweat output, it can become severe and require medical attention. Serious complications include swelling of the brain, seizures, kidney failure and even death, according to the Mayo Clinic.

Fortunately, adults can usually nip mild or moderate dehydration in the bud with some extra fluid, according to the Mayo Clinic. But when not attended to in early stages, adults may develop extreme thirst, dizziness and confusion, and stop urinating. Symptoms should be taken even more seriously in children and older adults, according to the Mayo Clinic, especially diarrhea, vomiting, fever, inability to keep fluids down, irritability or confusion.

Myth: If you're thirsty, you're already dehydrated.
Fact: It's not too late. In fact, thirst is the body's way of telling you to drink water, and you're not at risk of becoming dangerously dehydrated the minute you feel a little parched. "When you get thirsty, the deficit of water in your body is trivial -- it's a very sensitive gauge," Dr. Stanley Goldfarb, professor of medicine at the University of Pennsylvania, told HuffPost in January. "It might be only a 1 percent reduction in your overall water. And itjust requires drinking some fluid."

In fact, drinking when you're thirsty (sounds pretty basic, right?) is a pretty fail-proof method of staying hydrated, says Dr. Timothy Noakes, professor of exercise and sports science at the University of Cape Town in South Africa and author of Waterlogged. "You don't tell your dog or your cat when to drink, they've got a thirst mechanism," he tells HuffPost. "Why should it be that humans should be the unique animal in the world who have to be told when to drink?"

He attributes this "you're doing it wrong" attitude largely to the bottled-water and sports drink industries. "Commercialization and industrialization have told us that humans are weak," he says, when in reality our ability to run in the heat helped us outsmart our ancient predators like lions and tigers, he says. "We should never have survived, and suddenly we're told no one knows when to drink?"

Myth: Everyone needs to drink eight glasses of water a day.
Fact: This general rule of thumb is outdated, propagated today mostly by bottled water companies. So how much do you really need to drink?

The Institute of Medicine (IOM) recommends men get roughly three liters of total beverage intake every day, and women get 2.2 liters, while others say there's no need to force water consumption if you're not thirsty.

Keep in mind those suggested intake levels include more than just water alone, says Noakes. "What you should say is glasses of fluid a day," he says, remembering to sip additional liquids the more you exercise. Coffee, tea, fruit juices, even sweetened beverages provide your body with more water -- although we wouldn't recommend the latter for hydration purposes or much of anything, really. Even food counts. About 20 percent of the average person's water intake comes from food, according to the IOM, especially from foods with high water content, like watermelon and cucumbers.

At the end of the day, how much water you should drink is extremely personal: whatever quenches your thirst.

Myth: Clear urine is a sure sign of hydration.
Fact: While keeping an eye on your urine output maybe isn't the most pleasant summer activity, it really can provide a measure of how hydrated (or dehydrated) you are, essentially in real time. But it's not clear urine that you're looking for, but rather a pale yellow. Lawrence Armstrong, Ph.D., an exercise physiologist and professor at the University of Connecticut's Human Performance Laboratory, established a urine color chart to model a measure of dehydration. Based on where you fall on the chart, you can adjust your fluid intake accordingly, the New York Times reported. (Keep in mind that certain supplements -- and foods -- can change the color of your urine.)

Myth: There's no such thing as too much water
Fact: Overhydrating can be extremely dangerous -- but it's relatively rare.

Drinking too much water leads to what's called hyponatremia, when levels of sodium in the body are so diluted that the cells begin to swell, according to the Mayo Clinic. Symptoms usually include nausea, vomiting, headache, confusion and fatigue, and can escalate to seizures and coma.

That doesn't mean don't drink when you're thirsty! It truly takes guzzling copious amounts to cause so-called water-intoxication. That's why refueling marathon runners, for example, are some of the more common hyponatremia sufferers. Of the estimated 2,600 cases of hyponatremia that have resulted in hospitalization that Noakes is aware of, he says there's "no reason they should have gotten sick." We only get ourselves into trouble when we drink beyond our thirst, he says, whether that's because of out-of-date advice or a sports drink commercial.

If you're still worried, consider this rule of thumb: Try not to drink to the point where you feel full from water alone, Shape.com reported.

Myth: Exercisers need sports drinks
Fact: If you're working out for less than an hour, water will do just fine. You don't deplete electrolyte and glycogen reserves until you've been exercising intensely for over an hour. Endurance athletes can benefit from the right mix of sugar (read: energy) and sodium, although today's sports drinks, with their miles-long ingredients list full of impossible-to-pronounce artificial additives may not necessarily be the smartest pick.

Instead, make your own! Or try some of these foods that can act as a natural alternative to sports drinks. Or consider forgoing it altogether. Many of us eat a diet so high in carbohydrates and sodium already that "replenishing" with an electrolyte drink after today's workout may just mean excreting it tomorrow, says Noakes.

Myth: Coffee dehydrates you.
Fact: Only if you overdo it. While caffeine is dehydrating, the water in coffee (and tea, for that matter) more than makes up for the effects, ultimately leaving you more hydrated than you were, pre-java. According to the Mayo Clinic, consuming 500 or more milligrams of caffeine a day -- somewhere around five cups of coffee -- could put you at risk for dehydration, but let's all agree to know when to say when.

Source: http://www.huffingtonpost.com/2013/06/27/dehydration-myths_n_3498380.html?view=screen

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This document is provided for reference purposes only and not necessarily reflect the opinion of bynaturael’s team . Train your mind to test every thought and keep on searching the final truth that satisfies the conscience inside you. Please visit our blog: bynaturael.blogspot.com

How to avoid chemicals in common baby products

By Julie Revelant

Published June 27, 2012

FoxNews.com

Your baby smells even more beautiful after her bath, but as you wash her hair, lather her up with soap, and then slather on lotion, you could actually be exposing her to toxic chemicals. Chemicals—studies show—that are linked to cancer, autism, learning disabilities, infertility, allergic reactions and skin irritation, and other health complications.

Take Johnson’s baby shampoo. The product description states “as gentle to the eyes as pure water,” yet it isn’t as mild as you’re led to believe. In 2009, the Campaign for Safe Cosmetics found two chemicals in the shampoo that are linked to cancer: 1,4-dioxane, which is added to   create suds, and quaternium 15, a preservative that kills bacteria by releasing formaldehyde. This past October, the chemicals showed up once again in product tests.

Of particular concern to the medical community and environmental health advocates are phthalates. A group of chemicals known as endocrine disruptors, phthalates affect the body’s hormonal system and can cause harm at critical times of development like during infancy and puberty.

“Phthalates interfere with reproductive functioning by  reducing the levels of sex hormones that are critical for development and functioning of sex organs,” according to Lisa Archer, National Director for the Campaign for Safe Cosmetics at the Breast Cancer Fund.   “Our hormonal systems are really exquisitely finely tuned, and when we mess with those systems, you can have real problems,” she said.

And babies are especially vulnerable. According to a study published in the journal Pediatrics,  81 percent of babies were found to have high levels of phthalates in their systems after using  shampoo, lotion and powder. And the more products they were exposed to, the higher the levels.

“Their systems are still developing. Toxic chemicals have a much larger effect on them pound for pound than they do for us as adults,” Archer said.

Phthalate exposure has also been linked to autism and learning disabilities, breast cancer, infertility and even childhood obesity, according to a recent study by the Children's Environmental Health Center at The Mount Sinai Medical Center in New York City.

Another group of chemicals that are commonly added to products are parabens. Parabens are preservatives, added to many water-based products to prevent bacteria from growing. And like phthalates, they are hormone disruptors; they mimic estrogen in the body and have been linked to breast cancer and reproductive problems.

“The reason that we’re concerned about chemicals like phalataes, is that they’re one of many chemicals that have the potential to disrupt hormonal activities,” according to Dr. Maida Galvez, Associate Professor in the Departments of Preventive Medicine and Pediatrics at Mount Sinai School of Medicine, who said that researchers need to look at the mixture of chemicals that our families are  exposed to.  

“Fragrance” is misleading  
Look at the list of ingredients on practically any product and chances are that fragrance will be listed. Yet what you think might be the product’s natural scent, is actually a blanket term manufacturers use to hide allergens, synthetic musks and hundreds of chemicals including phthalates.

“Labels are put on products to inform you, but often they leave you empty handed,” according to Margie Kelly, an environmental health advocate and communications manager for Healthy Child Healthy World. “If it says fragrance, that’s code for phthalates,” she said.

New legislation is necessary
Surprisingly, the FDA doesn’t have the authority to regulate the cosmetics industry. And the Cosmetic Ingredient Review Panel, and industry-funded, self-policing body which was created to assess the safety of chemicals has also fallen short. “In the 33 years since it was created, it has evaluated less than 20 percent of 12,500 ingredients used in cosmetics,” Archer said.

Many chemicals used in America are banned in other countries too. In fact, the European Union bans 1100 chemicals that are linked to cancer or reproductive problems, while the United States bans only 8.  “In the U.S, it’s the wild west of chemical use. Industries can use whatever they want to, whenever they want to, even cancer causing chemicals,” Kelly said.  

The Safe Cosmetics Act of 2011 would give the FDA authority to regulate cosmetics and ensure their safety.  First and foremost, chemicals that have a proven link to cancer and reproductive and developmental problems would be phased out. Manufacturers would be required to provide a complete list of all ingredients including those currently called fragrance. Finally, the FDA would be able to assess the safety of chemicals. In addition, a safety standard that protects babies, children, and pregnant women would be put in place.  

What you can do
The best way to avoid exposure is to use less but when you do, buy organic products labeled phthalate and paraben-free, and those free of synthetic fragrances. If a product uses a non- phthalate fragrance, the label may state where the fragrance was derived from, like from an essential oil, for example.

Avoid products that contain quaternium 15, or words with the letters PEG at the beginning or ETH at the end. Use a diaper cream that doesn’t contain micronized zinc oxide and use mineral-based sunscreens without nanoparticles, also known as titanium dioxide or zinc oxide.

For products that use natural ingredients, check the expiration date and opt for pumps or bottles rather than jars. If the packaging is transparent, but the bottle in the back of the shelf as exposure to light can make it go bad faster.

Check the Environmental Working Groups’ Skin Deep site for tips, guides, and product ratings or download the Good Guide app and use the barcode scanner when shopping to find out if a product is safe. Also, email your U.S. representative today in support of the Safe Cosmetics Act.

Julie Revelant is a freelance writer specializing in parenting, health, and women's issues and a mom. Learn more about Julie at revelantwriting.com.

Source: http://www.foxnews.com/health/2012/06/27/how-to-avoid-chemicals-in-common-baby-products/print#ixzz2XTYVpX00

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This document is provided for reference purposes only and not necessarily reflect the opinion of bynaturael’s team . Train your mind to test every thought and keep on searching the final truth that satisfies the conscience inside you. Please visit our blog: bynaturael.blogspot.com

This Is Your Brain on Coffee

JUNE 6, 2013, 12:01 AM

By GRETCHEN REYNOLDS

This column appears in the June 9 issue of The New York Times Magazine.

For hundreds of years, coffee has been one of the two or three most popular beverages on earth. But it’s only recently that scientists are figuring out that the drink has notable health benefits. In one large-scale epidemiological study from last year, researchers primarily at the National Cancer Institute parsed health information from more than 400,000 volunteers, ages 50 to 71, who were free of major diseases at the study’s start in 1995. By 2008, more than 50,000 of the participants had died. But men who reported drinking two or three cups of coffee a day were 10 percent less likely to have died than those who didn’t drink coffee, while women drinking the same amount had 13 percent less risk of dying during the study. It’s not clear exactly what coffee had to do with their longevity, but the correlation is striking.

Other recent studies have linked moderate coffee drinking — the equivalent of three or four 5-ounce cups of coffee a day or a single venti-size Starbucks — with more specific advantages: a reduction in the risk of developing Type 2 diabetes, basal cell carcinoma (the most common skin cancer), prostate cancer, oral cancer and breast cancer recurrence.

Perhaps most consequential, animal experiments show that caffeine may reshape the biochemical environment inside our brains in ways that could stave off dementia. In a2012 experiment at the University of Illinois at Urbana-Champaign, mice were briefly starved of oxygen, causing them to lose the ability to form memories. Half of the mice received a dose of caffeine that was the equivalent of several cups of coffee. After they were reoxygenated, the caffeinated mice regained their ability to form new memories 33 percent faster than the uncaffeinated. Close examination of the animals’ brain tissue showed that the caffeine disrupted the action of adenosine, a substance inside cells that usually provides energy, but can become destructive if it leaks out when the cells are injured or under stress. The escaped adenosine can jump-start a biochemical cascade leading to inflammation, which can disrupt the function of neurons, and potentially contribute to neurodegeneration or, in other words, dementia.

In a 2012 study of humans, researchers from the University of South Florida and the University of Miami tested the blood levels of caffeine in older adults with mild cognitive impairment, or the first glimmer of serious forgetfulness, a common precursor of Alzheimer’s disease, and then re-evaluated them two to four years later. Participants with little or no caffeine circulating in their bloodstreams were far more likely to have progressed to full-blown Alzheimer’s than those whose blood indicated they’d had about three cups’ worth of caffeine.

There’s still much to be learned about the effects of coffee. “We don’t know whether blocking the action of adenosine is sufficient” to prevent or lessen the effects of dementia, says Dr. Gregory G. Freund, a professor of pathology at the University of Illinois who led the 2012 study of mice. It is also unclear whether caffeine by itself provides the benefits associated with coffee drinking or if coffee contains other valuable ingredients. In a 2011 study by the same researchers at the University of South Florida, for instance, mice genetically bred to develop Alzheimer’s and then given caffeine alone did not fare as well on memory tests as those provided with actual coffee. Nor is there any evidence that mixing caffeine with large amounts of sugar, as in energy drinks, is healthful. But a cup or three of coffee “has been popular for a long, long time,” Dr. Freund says, “and there’s probably good reasons for that.”

Source: http://well.blogs.nytimes.com/2013/06/06/this-is-your-brain-on-coffee/?ref=health&_r=0

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This document is provided for reference purposes only and not necessarily reflect the opinion of bynaturael’s team . Train your mind to test every thought and keep on searching the final truth that satisfies the conscience inside you. Please visit our blog: bynaturael.blogspot.com

Is it easy to shift the omega-6:omega-3 ratio of my diet to one that is more beneficial?

Eating a variety of World's Healthiest Foods is the best strategy for shifting the omega-6:omega-3 ratio of your diet. Although researchers have tried to discover the omega-6:omega-3 ratio in the diet of our ancestors, the jury is out on exactly what this ratio was. In all likelihood, the ratio varied from location to location. For example, coastal communities living on the water probably consumed more fish and were likely to get more omega-3 fatty acids in this way. 

The controversy over 6:3 ratio has been further extended by the establishment of revised Dietary Reference Intake (DRI) guidelines for omega-6 and omega-3 fats in 2005. These guidelines set a target range of 12-17 grams for linolenic acid (LA), the essential omega-6 fatty acid that forms the starting point for production of all other omega-6 fatty acids. They also set a target range of 1.1-1.6 grams for alpha-linolenic acid (ALA), the essential omega-3 fatty acid that is the starting point for production of all other omega-3 fatty acids. When it comes to these two essential omega-6 and omega-3 fatty acids, the DRI guidelines in effect have set forth a 6:3 ratio of 10:1 or 11:1. In actual practice, according to the most recent data from the U.S. Department of Agriculture (USDA), the average U.S. diet contains approximately 15 grams of LA and 1.5 grams of ALA, for a 6:3 ratio of approximately 10:1 in the case of these two essential fatty acids.

Lower 6:3 ratios appear to offer potential health benefits. For example, a ratio of 6:1 has been associated with decreased risk of certain cardiovascular problems. A ratio of 3:1 or 2:1 has been associated with decreased inflammatory activity in healthy subjects who achieved this ratio by following a Mediterranean-style diet.

So, how can you go about lowering your 6:3 ratio? One excellent approach is to look for foods in your diet that are relatively high in omega-6s and low in omega-3s.
For an example, let's take almonds. With no omega-3s and about 4-5 grams of omega-6s per cup, your almonds are a member of the nut family with the highest possible 6:3 ratio. Once you've located a food like almonds with a very high 6:3 ratio, look inside of that same food group (in this case nuts) for a food with the most possible omega-3s. In this case, walnuts would make an outstanding choice within the nut group because walnuts have about 2.25 grams of omega-3s per quarter cup and a 6:3 ratio of about 4:1. Just by replacing almonds with walnuts, you could make an important shift in your 6:3 ratio.

Here's one specific example to show you how just making one simple substitution can really make a difference:
Let's start with a situation in which your diet is already pretty healthy, but does not contain a healthy balance of omega-6 and omega-3 fats. Let's say that you are eating about 1,800 calories per day, and that you are getting about 20 grams of omega-6 fat and 2 grams of omega-3s for a ratio of 10:1. Throughout the day, several different foods are probably contributing to this overall ratio. Let's also say that one factor in your overall fat consumption is the vegetable oil you are using on your dinner salad, and in this example, I'll say you are making your dinner salad using 1 tablespoon of sunflower oil. One tablespoon of sunflower oil contains about 4 grams of omega-6s and only .005 grams of omega-3s.
Now let's say that instead of using sunflower oil, you substitute 1 tablespoon of flaxseed oil, which has about 7 grams of omega-3s and about 1.75 grams of omega-6s. By making this swap from sunflower oil to flaxseed oil, you will be lowering your omega-6 intake by about 2.25 grams (to a level of 17.75 grams), while simultaneously increasing your omega-3 intake to about 7 grams. This simple change from sunflower oil to flaxseed oil will be changing your omega-6 to omega-3 ratio from 8:1 to approximate 2.5:1!

Source: http://whfoods.org/genpage.php?tname=dailytip&dbid=65

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12 Natural Remedies that Boost Hair Growth

Michelle Schoffro Cook

March 21, 2013

Hair loss affects both men and women.  While genetics plays a role, there are other factors, including:  hormonal imbalances, an underactive thyroid gland, nutrient deficiencies and insufficient scalp circulation.  Here are 12 natural remedies that can help boost hair growth:

Cut back on meat: Hormonal imbalances are a primary culprit in hair loss.  Japanese researchers also link excessive sebum production in the scalp to high levels of 5-alpha reductase.  Their research indicated that animal fat intake may increase sebum production.

Add the herb saw palmetto: A study in the Journal of Alternative and Complementary Medicine reported that saw palmetto (serenoa repens) may increase hair growth in men.  Hair growth improved in men taking 400 mg of a standardized extract of saw palmetto and 100 mg of beta-sitosterol (from saw palmetto) daily.  Historically, saw palmetto has been used by herbalists for hair loss in both men and women.

Address a possible underactive thyroid gland (hypothyroidism) which can cause thinning hair:  Add sea vegetables like kelp, nori, dulse, kombu and wakame, all of which are rich in iodine may be helpful to balance this condition.  Avoid drinking tap water since it typically contains fluorine and chlorine, two chemicals that inhibit iodine absorption.  You may also want to supplement with 100 mg or 1 mL of the herb bladderwrack (focus vesiculosus) daily.  Work with a qualified holistic health care professional if you suspect a sluggish thyroid gland.

Get enough essential fatty acids:  Essential fatty acids from walnuts, flaxseeds, fish and avocado are also important for healthy hair.

Boost bioton: Biotin encourages hair and scalp health.  Dietary sources of biotin include: nuts, brown rice and oats.

Boost keratin production with MSM: Methylsulfonylmethane aids in the production of keratin (a protein in the hair) while doing double-duty to strengthen hair follicles.  In one study 100 percent of people who supplemented with MSM showed reduced hair loss and increased growth in only six weeks.

Rejuvenate hair follicles with B-complex vitamins: 100 mg daily of a B-complex supplement that includes biotin and vitamin B6 can reduce hair thinning by increasing scalp circulation and rejuvenating hair follicles.

Rev up collagen production with vitamin C: Collagen surrounds the hair strands but as we age collagen breaks down, causing hair to be more vulnerable to breaking.  The best way to boost collagen is not through some expensive medical procedure, it’s by getting more vitamin C.  Foods high in vitamin C include: citrus fruits, strawberries and red peppers.  Supplementing with 250 mg daily can help boost collagen production which has the added bonus of reducing wrinkling.

Prevent breakage with vitamin E: Vitamin E is required to nourish damaged hair and to prevent breakage.  It aids the body’s ability to manufacture keratin within hair strands to reduce breakage.  Supplementing with 400 IU of vitamin E can be helpful to restore locks.

Eat foods rich in iron: Iron is also essential for hair growth and can be found in blackstrap molasses, green leafy vegetables, leeks, cashews, dried fruits, figs, and berries.  To help your body absorb iron, you’ll need enough vitamin C.

Give your hair a mineral boost: The minerals silica and zinc are also critical for hair growth.  Take 500 mg of silica two times daily and 30 mg of zinc once daily.

Boost scalp circulation with rosemary essential oil: Rosemary essential oil has been traditionally used to increase circulation to the scalp.  Add a few drops per dollop of shampoo or, better yet, add a few drops of rosemary to coconut oil and massage your scalp regularly.

Source: http://www.care2.com/greenliving/12-natural-remedies-that-boost-hair-growth.html?page=1

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This document is provided for reference purposes only and not necessarily reflect the opinion of bynaturael’s team . Train your mind to test every thought and keep on searching the final truth that satisfies the conscience inside you. Please visit our blog: bynaturael.blogspot.com

10 Healthy Foods That Are Not That Healthy After All

A glass of juice for breakfast, a chicken grill sandwich for lunch and a prepared salad for dinner… Seems as if you are having a healthy meal, right? Well…check it out again. Some foods that sound healthy actually aren’t. The word ‘healthy’ is a very subjective term. What most people do not realize that all healthy foods are not created equal. Many people rely on low fat or fat free foods, but these foods may also conceal some nasty surprises. Here, we have listed 10 manipulative foods that sound healthy, but actually aren’t.

Prepared salads

Just because your meal contains the word ‘salad’ in it does not mean it is healthy. The biggest mistake that most people make while trying to lose weight or become healthier is that they assume that all salads are healthy option. Pre-prepared tuna salads, turkey salads and chicken salads are full of hidden fats. The low fat dressing that you sprinkle on your salad is also loaded with calories in the form of sugar. Mayonnaise, French dressing and salad dressings are full of calories.

The thumb rule is to make your own salads by using fresh ingredients. Instead of readymade dressings, prepare your dressings using basic and light ingredients such as lemon, vinegar or olive oil.

Smoothies

Smoothies are healthier option if you prepare them using fruits and low fat milk. However, traditional smoothies contain high amounts of sugar, ice cream and at times fattening yogurt. Skip the store-bought and make your own smoothie instead. Next time before you guzzle that ‘low fat’ smoothie or that bag of ‘fat free’ chips, don’t forget to read the list of ingredients.

Flavored yogurt

Just like smoothies, flavored yogurt can contain high sugar and dairy ingredients. Plain sugar-free yogurt is actually healthy for you, and is a good source of calcium. However, flavored yogurt contains sugar, which actually slows down the process of absorption of calcium in the body.

If you are looking for sweetness in your yogurt, add honey or all fruit spread to your plain low fat sugar free yogurt. You can also opt for fat-free Greek Yogurt, which is low in fat and sugar and loaded with proteins.

Granola bars

Many people eat energy bars or granola bars as mid-meal snack. However, what they do not realize is that these energy bars are loaded with sugar, saturated fat and high fructose corn syrup. Some energy bars are also called protein bars as they provide you good amount of proteins (and calories too). This does not mean you should completely avoid all bars. Look out for low-sugar and low carb variety that you do not consume hidden calories.

Diet soda

For those watching calories, diet sodas are a good substitute for their high calorie siblings. However, several studies have found that diet sodas actually cause you several health risks if you are not careful. The artificial sweeteners like aspartame are mainly responsible for causing health related issues of diet sodas. Therefore, next time you feel thirsty, drink plain water or coffee for a quick energy buzz.

Lean cuisines

Just because the word ‘lean’ is associated with your food does not mean that it will help you lose fat and achieve healthy weight. Most of the lean meat or frozen foods are loaded with high sodium content. This substitute ingredient, although low in fat, is detrimental to health when taken in high quantities. Instead of picking ‘Lean Cuisines’ from grocery store, choose fresh produe.

Juice

Many advertisement tout juices as a healthy way to start your day. No doubt, fruits and vegetable juices are healthy, but only when they are prepared fresh at home. Readymade juices contain concentrated amounts of fructose syrup, which is responsible for several metabolic disorders.

Margarine

Many people have this misconception that margarine is a healthier option than butter as it contains less amount of fat. But, margarine contains trans fat (saturated fat), which can lead to several heart diseases.

Bran muffins

Whether it is bran muffin or white flour muffin, muffin are miniature cakes that are high in butter and sugar. Though you can substitute traditional muffins with bran ones, but watch out the quantity.

Sports drinks

Sports drinks or energy drinks like Gatorade are rich source of electrolytes, and also contain high amount of calories. So, if you are not working out, skip sports drinks and take healthier options.

Source: http://www.fitnea.com/10-healthy-foods-that-are-not-that-healthy-after-all/

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