Tips for Healthy Hair and Skin

Remember that the most important factors that decide the quality of    your skin and hair are your genes and family history, your nerves and emotions, and your immune system.

  • Use an appropriate face wash meant for your skin type and wash twice a day.
  • Use cleansers at night to remove make up and dirt before using a face wash.
  • Use sunscreen everyday even if you are indoors the sun’s UVA rays come through windows too and contribute to aging, pigmenting and tanning. Ideally, sunscreen should be applied every three hours.
  • Sunscreen should have an SPF of 30 or more. SPF is the degree of protection against UVB rays, hence sunscreen must have UVA protection as well. The usual UVA protection ingredients are Avobenzone, Titanium dioxide, Zinc oxide, Mexoryl and Tinosorb.
  • Make up products like foundations, mineral powders and compacts do not have adequate sun protection.
  • Our skin tends to tan and pigment easily and patchily. There is a very thin line between tanning and pigmentation. If your tan hasn’t gone in 4-6 weeks, see a dermatologist.
  • It is advisable to use mild skin lightening creams as prevention. Look for botanical ingredients like Arbutin, Bearberry, Licorice, Mulberry, Ginseng, Gingko, Emblica, Turmeric, Grape seed and vitamins like C and A, and Niacinamide.
  • Aging can be intrinsic, i.e. genetic, and can be delayed by exercise and, to a lesser extent, through diet. Extrinsic factors include increased UV intensity, increased pollution as well as stress. All these factors tend to dry the skin and make it more prone to pigmentation and aging. Hence it is important to start caring for your skin in your teens.
  • Extrinsic factors produce Reactive Oxygen Species (ROS), which are naughty oxygen molecules that damage the cells and make them age faster. Anti-oxidants neutralise these ROS.
  • At night, use a moisturiser with an age-protecting agent.
  • For younger skin, look for ingredients with antioxidants like vitamins C, E or a whole range of botanicals like green tea, grape seed or pomegranate extract, curcumin, etc. You might also like to look out for the following: Genistein, ECGC, Resveratrol, Idebenone and Coenzyme Q10 or CoQ10.
  • Kitchen ingredients like fruits do not work.
  • For older skin, look for the following ingredients: peptides, vitamin A and derivatives like retinol and other retinoids, Alpha, beta and polyhydroxy acids.
  • Exfoliation should be done with extreme caution and only with modern bead exfoliators. Avoid granular scrubs as these tend to damage the skin microscopically, which can lead to slow, insidious and patchy darkening.
  • It is advisable to visit a dermatologist at least once a year. There are a lot of nuances in skin colour, texture, smoothness, etc. that we can’t see for ourselves. These can be detected by the dermatologist and mild creams/treatments can be recommended.
  • Always use a conditioner after you shampoo your hair. It protects your hair and is a better option than oil. Conditioners neutralise electrical charge in the hair shaft and help in detangling. Conditioners also improve shine and to some extent repair minor frays in the hair shaft. Conditioning agents like hydrolized protein or silicons are added to increase manageability and shine in the hair.

 

The Manual of Health (Health Tips)

Diet and Nutrition

  • Eat less (yes, this means you), particularly less sugars, simple carbohydrates, trans fats, and saturated fats.
  • Eat more fruits, vegetables, and whole grains.
  • Vary your diet.
  • If your medical condition requires a special diet, follow it .

Vitamins and Supplements

  • If you’re a breastfed baby, take vitamin D; if you’re a bottle-fed baby, use formula with iron.
  • If you’re over 50 years old, take calcium and vitamin D.
  • If you’re pregnant (or thinking of becoming pregnant), take prenatal vitamins.

Substance Use

  • Don’t smoke (and if you do, don’t smoke in bed).
  • Drink alcohol only in moderation (if that’s hard for you, don’t drink at all).
  • Don’t take any drugs that aren’t intended to treat a medical problem.

Exercise and Sleep

  • Do 30 to 60 minutes of structured exercise (aerobic and resistance) that is appropriate for your age and medical condition (fun is good) at least 3 times per week.
  • Walk more and take the stairs.
  • Keep as regular a sleep schedule as possible.

Infections

  • Wash your hands before eating and cooking.
  • Store, prepare, and cook foods (particularly meats) appropriately.
  • Drink only clean or treated water.
  • Practice safe sex.
  • Wash minor wounds with soap and water and keep covered.
  • Use appropriate clothing and insect repellent when mosquito or tick exposure is likely.
  • Don’t do intravenous drugs, and if you do, don’t share needles.

Injuries and General Safety

  • Wear a seatbelt; if you’re a child, use a car seat.
  • Wear a helmet while riding a bicycle or motorcycle and use other protective gear as appropriate for the activity (recreation or occupation).
  • Store and handle firearms safely.
  • Follow the accepted safety procedures for your job and recreational activities.
  • Don’t operate vehicles or power equipment while intoxicated, overly sleepy, or distracted.
  • Look before crossing or entering a road, changing lanes, or merging.
  • Wear a life vest while boating, don’t dive into shallow water, and learn to swim.
  • Have working smoke and carbon monoxide detectors in your home.

Mental Health

  • Treat others as you would be treated.
  • Accept responsibility for your actions; also take responsibility for someone or something besides yourself.
  • Make and keep friends.
  • Act nicer: Don’t speak ill to or about others.
  • Practice mind-calming techniques (for example, meditation or prayer).
  • Don’t sweat the small stuff and be sensible about what’s small.
  • With adversity, change what you can, live with what you can’t, and try to know the difference.
  • When you do something, do your best (but don’t expect more from yourself than your best).
  • Do something useful for your family and community.
  • Understand that you will die (yes, you) and you will experience pain and loss.

Health Care

  • Brush your teeth at least twice a day.
  • See a dentist regularly for cleaning and examination.
  • See a health care practitioner regularly for age-appropriate and sex-appropriate screening (blood pressure, glucose, and lipid levels; Pap smears, mammograms, and colon cancer screening; prenatal screening) and vaccinations.
  • Be cautious about sun exposure and wear suncreen.
  • If something feels wrong physically or mentally, see appropriate practitioners: If you trust them, do what they advise; if you don’t trust them, or if what they say seems too good to be true or doesn’t make sense, don’t ignore the issue, get another opinion.

 

Skin Care

Tips for Healthy Skin

  • Wash up. Bathe in warm not hot water; use mild cleansers that don’t irritate; and wash gently,don’t scrub.
  • Block sun damage. Avoid intense sun exposure, use sunscreen, and wear protective clothing.
  • Don’t use tanning beds or sunlamps. They emit the same harmful UV radiation as the sun.
  • Avoid dry skin. Drink plenty of water, and use gentle moisturizers, lotions, or creams.
  • Reduce stress. Stress can harm your skin and other body systems.
  • Get enough sleep. Experts recommend about 9 hours a night for teens and 7-8 hours for adults.
  • Speak up. Talk to your doctor if you notice any odd changes to your skin, like a rash or mole that changes size or color.

 

Keep Your Liver Healthy

Care for Your Liver

Here are some ways to keep your liver healthy:

Don’t drink alcohol. It can damage liver cells and lead to the swelling or scarring that becomes cirrhosis which can be deadly.

Eat a healthy diet and get regular exercise. You’ll keep your weight under control, which helps prevent nonalcoholic fatty liver disease(NAFLD), a condition that leads to cirrhosis.

Watch out for certain medicines.Cholesterol drugs and the painkiller acetaminophen,Tylenol can hurt your liver if you take too much.

 

Keep your kidney healthy

The steps you take to keep your kidneys healthy help the rest of your body too.

If you are at risk for kidney disease, the most important steps you can take to keep your kidneys healthy are:

  • Get your blood and urine checked for kidney disease.
  • Manage your diabetes, high blood pressure, and heart disease.

Tips to help keep your kidneys healthy:

  • Keep your blood pressure at the target set by your health care provider. For most people, the blood pressure target is less than 140/90 mm Hg. This can delay or prevent kidney failure.
  • If you have diabetes, control your blood glucose level.
  • Keep your cholesterol levels in the target range.
  • Take medicines the way your provider tells you to. (Important! Certain blood pressure medicines called ACE inhibitors and ARBs may protect your kidneys. Ask your health care provider for more information.)
  • Cut back on salt. Aim for less than 2,300 milligrams of sodium each day.
  • Choose foods that are healthy for your heart: fresh fruits, fresh or frozen vegetables, whole grains, and low-fat dairy foods.
  • Limit your alcohol intake.
  • Be more physically active.
  • Lose weight if you are overweight.

If you smoke, take steps to quit. Cigarette smoking can make kidney damage worse.

When you see your doctor, ask:

  • What is my GFR?
  • What is my urine albumin result?
  • What is my blood pressure?
  • What is my blood glucose (for people with diabetes)?