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health

Featured, Healthy Living, Skin

Skin and Nutrition: 5 Foods To Add For Healthy SkinFeatured

Beauty is within…

The phrase “beauty is within” may seem spiritual or philosophical but it is evidently true in science and our physical well being.
There has been an explosion of fortifying food, beverages, and even beauty products with vitamins and minerals (natural additives) intended to enhance a product’s effectiveness. Assuming they are present in the stated concentrations, how can these so-called natural additives improve effectiveness? These natural additives are essential components for the efficient functioning of each cell in our body. The possible result, therefore, in a particular product fortified with these natural additives is that the product could be more effective than others without them. But nothing beats eating foods that are naturally rich in these vitamins and minerals.
Each of our cells is a vital part of a larger organ and each cell in our body thrives on proper nourishment and protection to ensure its optimal function. Of all the organs in our body, the skin is the largest. This beautiful armor encases our body to house other organs, protects our body from harmful things we come in contact with in our environment, helps us regulate our bodily temperature, and allows us to interpret sensations (pain, wet, soft, etc.). The skin is also a mirror of our nutritional status. Give your body the proper nourishment and it shows, beautifully, on healthy, glowing skin. Add these 5 food essentials to your daily diet for a inside-out health:

CITRUS FRUITS


While common contact allergens, citrus fruits are important to eat (just take care to avoid skin contact if you’ve patch tested positive for them). They are well-known good sources of vitamin C, which aids in the production of collagen (the protein that forms the basic structure of the skin). A study on over 4,000 women aged 40-74 published by the American Journal of Clinical Nutrition linked nutrient intake and skin aging. The study found that women who had a higher intake of vitamin C were less likely to have dryness of the skin and wrinkles, and more likely to have better skin-aging appearance. Citrus fruits are also abundant in antioxidants that prevent skin from cellular damage. So for smooth, taut skin, add citruses to your salad, eat them as snacks, or drink them!
Good sources are: oranges, cantaloupe, kiwi, guava, pomegranate, lemon, lime.

SEAFOOD


The sea contains treasures far beyond pearls. Fish and shellfish are rich sources of zinc and the important fatty acid omega-3.
Zinc is an essential mineral that can help combat acne since it is involved in metabolizing testosterone which affects the production of sebum, the oily substance that is one cause of a certain type of acne. Zinc can also facilitate the sloughing of dead skin cells by boosting new-cell production.
An increase of omega-3 in the diet can significantly reduce inflammation and dryness of the skin. Inflammations can hasten the skin aging process and are linked to many skin problems.
For youthful and glowing skin, fire up your grill with salmon, tuna, halibut, or prawns, or tame your hunger pangs with a warm seafood chowder. If you are more adventurous, shuck some fresh oysters or whip up an enticingly spicy Ceviche!
NOTE: seafood can be rich in iodides so control your intake if you have halogen acne.

RED & GREEN VEGETABLES


They add color to any dish but more importantly, they are rich sources of vitamin A and beta-carotenes.
Vitamin A is an antioxidant that facilitates the removal of dead skin cells on the outer layer of the skin. It helps in collagen production and in thickening the dermis (the layer of the skin that contains collagen, which is an important protein that hydrates the skin and keeps its elasticity).
Beta-carotene is also a powerful antioxidant, protecting the cells of the body from damage caused by free radicals. Furthermore, it helps reduce sun-induced skin damage and may help improve melasma. German researchers found that as little as 30 milligrams a day (the equivalent of 11/2 cups of cooked carrots) can help prevent or reduce the redness and inflammation associated with sunburn. “Beta carotene accumulates in the skin, providing 24-hour protection against sun damage,” says Ronald R. Watson, Ph.D., professor of public health research at Arizona Health Sciences Center in Tucson. Its use for skin protection is a reason why it is added in many supplements and topical creams.
For radiant-looking and smooth skin, enrich your diet with vitamin A- and beta carotene-filled colored fruits and vegetables such as mango, apricot, sweet potatoes, carrots, kale, broccoli, spinach, turnip greens, winter squash and collard greens.
NOTE: while vital to your health, beta carotene-rich foods cannot replace the daily use of sunscreen.

NUTS & SEEDS


These alternative sources of protein have the added bonus of being rich in the cleansing substance, fiber. Fiber is important to rid the body of waste and impurities. Nuts and seeds also contain a highly effective antioxidant in vitamin E.
Protein helps repair cells that have been damaged by free radicals. When protien is digested it is converted into amino acids, the building blocks of cells, which helps speed up the repair of skin cells and collagen.
Vitamin E is another top contact allergen but excellent fat-soluble vitamin that inhibits further damage of cells caused by free radicals — so if you have sensitive skin, eat it instead of spreading it on in a cream. It works together with other groups of nutrients like vitamin C, gluthathione, slenenium, and vitamin B3 to counter oxygen molecules that become too reactive (highly reactive oxygen-containing molecules damage the structure of the cells surrounding them).
Aging may be inevitable but having youthful, soft skin is attainable. Try sprinkling some nuts and seeds on your favorite dishes and salads and (with proper skincare and daily sunscreen use) watch those age lines ease up on you! Choose from walnuts, almonds, peanuts, pine nuts, macadamia, pecans, brazil nuts, sunflowers seeds, sesame seeds or poppy seeds.
NOTE: as always, follow your allergist’s instructions.

WHOLE GRAINS


“Whole” grains simply means: grains that did not undergo the extensive processing to remove their harder covering…which actually is the part containing the nutrients our body needs. Whole grains are rich in rutin and vitamin B.
Rutin is a bioflavonoid, found abundantly in buckwheat, and may be considered as an antioxidant working synergistically with vitamin C. One of its main functions is the proper absorption of vitamin C in the body. Rutin helps prevent vitamin C from being metabolized, which in turn enhances its benefits in the immune system.
Vitamin B is linked to acne (truer more for vitamin B12 but also for vitamin B6) but is very important to your body’s health! It strengthens the skin’s barrier by hydrating cells and acts as an anti-inflammatory, preventing redness and irritation of the skin. It aids in healthy skin-cell turnover. It is also said to help metabolize macronutrients and the absence of vitamin B renders the skin susceptible to skin lesions and light sensitivity.
For fresh, clear and more moisturized-looking skin, have a slice of your favorite buckwheat, whole wheat, rye, or multigrain bread! If you’re not fond of bread, brown rice or whole-wheat noodles might do some vitamin B goodness. Just go easy on the portions please!
NOTE: do not automatically assume that vitamin B is causing your acne. There are many types of acne and many possible causes, and vitamin B is too important to your health to avoid without your doctor’s ok.

This list is a helpful guide and by no means the only food that is helpful to the skin. Our skin needs protection and nourishment for it to be at its best. The bottom line on nourishment for our skin is still to have a diet that is nutritionally dense, varied, balanced and well-proportioned, plus engaging in physical activity that ensures the proper distribution of these nutrients throughout the body.

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Check out the other posts related to skin, exercise, and nutrition:

Eat Right, Exercise, Daily Skincare Regimen: Healthy Habits to Look & Feel Your Best
Your Skin Wants You To EAT Your Antioxidants
Your Skin Wants You To Exercise Daily: 30-Day Healthy Skin Challenge


Nutrition & Lifestyle Counselor Ginny Sinense-Marksl, RN-D, is a graduate of the University of the Philippines Diliman and a member of National Kidney Foundation in the USA. She’s been an avid student and practitioner of health and nutrition her entire adult life — professionally, for 20 years. Her passion is for overall wellbeing, other than just health and fitness, and she is a frequent speaker at corporate wellness events. She believes health is our life power and that we should take any chance that we get to optimize it!

Beauty, Healthy Living, Skin, Tip of the Week

Top 40 Skin, Makeup, Health & Happiness Tips!Featured

Pause, please. 

40 years of published and awarded research on skin, hypoallergenicity, and clinically-effective care has led us more and more to this fact: what affects the skin is far more than what is applied on it.
Science is showing just how interdependent — how linked — all aspects of our health are. The care of skin cannot be separated from what we eat, how often we exercise, underlying health conditions, and how well we sleep and manage stress.
It’s time to pause, review, and share some of the most proven ways to care for all aspects of health — skin, body, and mind.

Healthy Living, Skin

Less Is More In Skincare, Too!Featured

Less Is More In Skincare, Too!

SIMPLIFY.

“Less is more” is a healthy philosophy for pretty much everything in life.
In food, less processed means more nutrients and less junk. Studies show that mindfulness — clearing the mind of clutter and focusing on the now — has significant health benefits for the brain and aging. In skincare, simple formulations with as few ingredients as possible minimize the risk of cross reactions — it’s a golden rule of hypoallergenicity. Plus, sticking to fewer products from fewer brands means there’s less guesswork involved when identifying what could be causing a reaction or acne.
“Less is more” helps doctors more easily identify what could be the cause of a problem. Frequently, the first step of allergy or contact dermatitis management (often, along with a patch test) is an “elimination diet” (our popular, ultra-reliable 7-Day Skin Fast). In the Skin Fast, you’re asked to stop using all products — except a very, very controlled few — for 7 days. This helps skin return to its most non-irritated state, so that when new products are slowly introduced (one every three days or so), problem products can be more accurately isolated.
The same applies to acne: acne can have several causes and certain types of acne can take days to develop…making it almost impossible to accurately identify which product is causing the acne when using many different ones.
Having fewer ingredients in a formulation is a best practice in hypoallergenicity…so much so that one of the quickest ways to spot a high-risk product is to look at how many ingredients it has: the longer the list, the higher the likelihood of reactions.
In addition, using multiple products can lead to over-treatment and drying of the skin…getting it to a borderline-irritated state so that anything new applied (whether or not you are actually allergic to it) could trigger a reaction.
This is why doctors tend to recommend sticking to few products and, ideally, from the same brand. It is impossible to ensure how products are made from one brand to another, ingredients can have different raw materials (some pure, some with additives such as trace amounts of preservatives or allergens), and many formulations are outsourced to third-party manufacturing facilities where vats can be used for mixing many different formulations, including those with allergens. Check out Why Sticking to One Brand Is Safer (an interview with EczemaBlues.com) for more on why using products from different brands can make the management of complex skin conditions difficult.

For more on hypoallergenicity and how less is more, check out:

HYPOALLERGENIC: What is it Really?
Why Sticking to One Brand Is Safer

For more on reactions:

Reactions: About, Allergic, Irritant, Sudden, Prevention, Using VMV & Other Products, etc.
Mythfoliation: If I Get a Reaction, The Last Product I Applied Is The Problem

Skin

Your Skin Needs You To Stop StressingFeatured

Make stress management a priority.

Like, now.
Set an alarm to meditate for 10-20 minutes a day. And schedule a facial to zone out for an hour. And keep a gratitude journal. And do yoga. And turn your phone off on the weekend. That’s “and,” not “or,” by the way. Your skin, body, and mind will reward you for it.
An increasing number of studies is showing that stress has profound, widespread, and lasting effects on many aspects of our health, from depression, to obesity, how our brain becomes “trained” to function, and even cancer. Stress is so linked to skin that in many practices, stress management and therapy are standard in the management of psoriasis. Stress is inflammatory and tends to trigger acne, premature aging, psoriasis flare-ups, and eczema.
For more on how stress can affect your skin, check out these articles:

Tip: a remarkably efficient way to hit anti-stress and skin goals in one hour? Book a facial!

Skin

Eat Right, Exercise, Daily Skincare Regimen: Healthy Habits To Look & Feel Your BestFeatured

Commit to a Daily Skin Regimen

Eating right & working out, there’s no other way to get the body you want…which already helps your skin look healthier and more vibrant. But for targeting problem areas and upping that glow, a daily skin care regimen is your best bet.
A daily regimen is simply the best thing for your skin. One way to think about it is in terms of weight loss, a healthy lipid profile and physical tone: you could get surgery or do a drastic diet and see instant, remarkable results. But remission is common; many people who go through extreme weight loss gain it back. Whether or not you undergo a radical procedure, you need a lifestyle change of improved nutrition and daily exercise if you want to keep the weight off and stay healthier, longer.
This daily care over more drastic procedures works for your skin, too. Dermatological procedures and a monthly facial definitely give your skin a boost — and can even clear severe or stubborn concerns dramatically. But, problems frequently recur without a real change in skin habits. There is no replacement for a daily skin regimen to a) keep skin healthy; b) help you achieve your skin goals; and c) sustain the results over a longer period of time.
What’s in a basic regimen? Cleanser, Toner, Moisturizer, Sunscreen. There are loads of options to address your skin’s needs and your skin goals. Overwhelmed? Start with the minimum requirement of safety: look for products that are hypoallergenic to reduce the risk of a rash or irritation (which a lot of people don’t know can lead to excessive dryness and even dark splotches) and non-comedogenic (to prevent acne).
Want more information on how to choose a regimen? Check out A Skincare Regimen Isn’t One-Size Fits All.
 

Beauty, Healthy Living, Skin, Skinthusiasm

Skincare To Swipe Right On

Skincare To Swipe Right On

You’re so good about eating well (your friends say you should start charging for tips), exercising daily (people call out your name when you walk into the gym), sleeping more, controlling stress, and being happier (your new nickname is sensei). For your skin, you’ve done your research (you’re on a first-name basis with beauty bloggers), you’ve become a formidable “skintellectual” and have your alpha hydroxies and antioxidants down (your dermatologist asked for your opinion about a new sunscreen). And you’ve finally, carefully chosen a skincare partner. This is the moment of truth: you’ve hit the end of what you can control. Your skin is now largely in the hands of the products you’ve selected to deliver on their promises and (please!) not cause damage you’ll have to correct later. Your power over your skincare product ends as soon as you put it on. Will it do what it says it does? Is it as safe as it says it is?

Skincare As Dating

We use the word “partner” for a reason. When dating, you work on you, scope out the options, identify a possibility, do some background checking, gauge his or her friends and then…you wait and see. Sometimes that trust is well placed and leads to a rewarding relationship. Other times, you’re let down. You might get hurt. You need time to recover. You’re left with scars.
Luckily, skincare needn’t entail as big a leap of faith as love. There are well-established standards of proof that are far more reliable than, “but he seemed so nice!”

Beauty is “Proof,” Proof Beauty

Slightly tweaked, Keats’ famous lines are an ode to that gold standard of scientific validity: the randomized, double-blind, evidence-based clinical study — which we at VMV Hypoallergenics have always done. Our investigative studies are scientifically robust and impressively so. One published study is eyebrow-raising; we have over 75. In the hyperbolic world of cosmetics, true beauty lies in evidence. Putting your faith in the double-blind study is far better than flying blind.

Research Terms To Swipe Right On

“Clinically tested” can mean lots of things. Some tests are more subjective, mainly consisting of people sharing their thoughts about a product (“99 out of 100 women say they saw an 80% reduction in wrinkles”). There is nothing wrong with this type of test, but it does rely primarily on the test subjects’ own opinions of what they see in the mirror, how they feel, and even how much they like the brand and the type of product they were given. Other tests use qualitative data like before-and-after photos. While helpful, these photographs are generally considered to be less conclusive than quantitative data such as objective measurements of certain biological aspects of the skin using specialized equipment. Rare in cosmetics, double-blind (meaning the subjects never know what they’re using). “Evidence-based” means randomized, double-blind trials with quantitative data — which is standard in prescription pharmaceuticals, and at VMV.

A Well-Rounded Partner

“Evidence-based” is in our safety as much as our efficacy. A study on our VH-Rating System, the only hypoallergenic “grading” system of its kind, was published in one of the leading journals on contact dermatitis and is proven to be effective at increasing customer safety, showing less than 0.1% reported reactions in 30 years. A new patch test study with multiple VMV products on hundreds of subjects showed zero irritant and allergic reactions, even in conditions allowing for greater contact of products on the skin and expected to produce reactions earlier and faster than normal. Another study on the non-comedogenicity of virgin coconut oil was presented at the American Contact Dermatitis Society (ACDS) meeting.
Our research includes investigative and case studies, too, and not just for cosmetics. Our research covers issues as diverse as nutrition and acne, psoriasis, pemphigus vulgaris, and mycosis fungoides (a type of cancer of the immune system). Such research is not cosmetic, but adds to our understanding of the skin, diseases, treatments, and treatment mechanisms. This knowledge contributes directly to how we develop all our products — from cosmeceuticals to basic care and even makeup.
One published study is a major achievement, unusual for cosmetics. We have over 75. We might be a skin health and beauty brand, but proof is our business.
proof
100% Skin Love
These medical measures are objective, well-proven, consistent and replicable. They reduce the risk of disappointment and adverse effects significantly.
It’s a pretty awesome thing, actually: unlike some dates, skincare that looks this good — this scientifically, objectively robust — “on paper” can be relied on. It will keep its promises. It will deliver. It’ll help you feel good, too. It’ll boost your confidence. It’ll never judge you, just help you. It’ll never ask you for anything in return. It’ll love you for life. It’ll love your friends and family. It’ll protect you. It’ll be loyal, and it’ll get more rewarding the longer you stay with it.
The skin is the body’s largest organ. It can show signs of internal problems before even a blood test, MRI or x-ray. Our skin is fundamental to how we live in the world. It controls our temperature, it expands and contracts as we need it to, it protects us. It is vital to how we sense fear and love. So much of intimacy and sexual attraction is about skin and touch. Skin-to-skin contact is important not just for sensuality but for us as humans  — studies have shown that babies suffer developmentally and physically by not being held enough; doctors advocate skin-on-skin contact between mothers and newborns for improved bonding, physical and emotional development and healing (even improved survival rates from body warmth). And our skin’s health is how we present ourselves to the world. Clear, healthy, vibrant skin is a great ingredient to that happy stew of goodness that helps you feel good about yourself.
Your relationship with your skin is not something to be taken lightly. At the very least, skincare should be expected to keep the promise built right into its name: care.
More Resources:
For more on testing at VMV, see About VMV: Our TestingAbout VMV: Clinical Studies, Published Articles, References or search skintelligencenter.com.
To shop our clinically-proven safe and effective products, visit vmvhypoallergenics.com. For help putting together regimen to help you achieve your skin goals, or for recommendations customized to your patch test results, ask us at (212) 217 2762.

Skin

Your Hair Care Can Help (Or Hurt!) Your SkinFeatured

Let your hair care help, not hurt, you.

Believe it or not, your hair care matters to your skin.
Comedogens in shampoos, conditioners and styling products can trickle down onto skin, clogging pores and causing acne. Allergens can cause acne, too: while they don’t clog pores the way comedogens, do, they can irritate pores, causing an infected pore, aka acne. If your problem is sensitivity, flaking or rashes, allergen-free hair care can prevent flare-ups…sometimes dramatically!
For more on how hair care can affect your skin, check out these articles:

Beauty, Brand Ambassadors, Healthy Living, Skin, Skinthusiasm

Jess Arnaudin, Green Beauty and Travel WriterFeatured

Jess Arnaudin

Green Beauty and Travel Writer
New York, NY

Instagram-AxisArtistry-ApplyMakeupAdrienne-June2015-20150711
Jess Arnaudin is an expert skin therapist, makeup artist, beauty writer and adventure seeker on a mission to examine beauty beyond boundaries. Jess combines her 6+ years of experience within New York City’s spa industry with an insatiable curiosity to find the best eco-beauty experiences around the world and share them with YOU! Join Jess on her #beautyadventure and find out firsthand why travel is so incredibly important for your skin and your soul!
Contact Jess for a spa session, or your bridal or special-event makeup.

Follow Jess for eco-conscious skin, beauty and healthy living tips now on JessArnaudin.com!

  JessArnaudin


 
Beauty…
“Gorgeous training today with the @vmvhypoallergenics team — lots of laughs & good energy all around. Thank you, @ccvr3 @lauraatvmv @vmvhypoallergenics! #hypoallergenic #hypoallergenicmakeup #skinsafe #fragrancefree #highlight #contour #training #makeup”
Instagram-AxisArtistry-ApplyMakeupCCVR-20150711 

Health…
“It’s a #superfood kind of morning! Berries are sky high in vitamin C (aka ascorbic acid) which is the key to #collagen production! It’s also vital in repairing skin’s barrier function. Grab a handful of fresh berries & join me in this colorful carnival of vitamin C! ? (Bowl from @Anthropologie) #powerfood #beautyfood #morningessentials #greenbeauty #vitaminc”
Instagram-AxisArtistry-BerriesSuperfoods-June2015-20150711
“Matcha energy balls ???Thanks @bysaber & @glowleanrecipes for the inspiration! I made substitutions: (strawberry & honey filling instead of raspberry, and added coconut shavings to matcha powder for coating) and love the result. Best when eaten frozen / chilled! #matcha #matchamadness #energyfood #glutenfree #greentea #greenteapowder #glowlean #coconut #strawberry #cleaneating #skinhealth #caffeine #happysunday #sundayfunday” Instagram-AxisArtistry-MachaBalls-June2015-20150711
Good Living…
“January 15th. Half-way through the first month of the year. How go your resolutions? Every day is a new chance! Take a deep breath. Smile. And start again! Mine is spending more time with a gratitude journal. Totally changes my perspective! #attitudeofgratitude #gratitudejournal #resolutions #pulsecheck #accountability #newbeginning #newopportunity #dreambig #workhard #givethanks #greenbeauty”
Instagram-AxisArtistry-ResolutionJournalJan2015-20150711
“Sending love & light today! We all need a little healing sometimes. ✌️Speak life. Speak love. See light. #gratitude #mindovermatter #love #light #life #healing #energy #peace #mindovermatter #positivevibes”
Instagram-AxisArtistry-LoveLightVMVMottsparoom-June2015-20150711


Get skinspired!

Our Brand Ambassadors inspire their community with their artistry, spirit, guidance and goodness. 

Artists, athletes, makeup artists, and more who love what we “dew” as much as we love their contributions to the world.

At VMV HYPOALLERGENICS, we support Brand Ambassadors who spread goodness and “skinside-out” health.
Meet more of our Brand Ambassadors VMV Hypoallergenics Brand Ambassadors!

Family Blog, Healthy Living, Skin

Skin Is In For Him, TooFeatured

Skin Is In For Him, Too

“We’re determined to give our kids healthy habits. We explain why each step is important, then repeat, repeat, repeat. We ask them if they’ve brushed their teeth, showered, put on sunscreen. We make a VERY BIG DEAL every time they take care of themselves. We say, you eat fruits and veggies for your body, you do something active for your heart, you read for your brain…you wash up and wear sunscreen to keep your skin healthy. Skincare is just part of staying healthy for us.”
Juan Pablo, VMV COO, and son

Beauty, Featured, Healthy Living, Skin

5 Habits To "Spring Clean" For Healthy SkinFeatured

Skin care is never just about the skin’s surface. Your diet, stress levels, amount of sleep, and exercise all contribute to your skin’s clarity and health. As you spring clean your closet, take these 5 habits out to the trash to make room for vibrant, fresh, healthy skin:

Junk The Junk

There just is no redeeming factor to junk food (processed candy, chips, colas, juices, energy drinks, snacks). The body doesn’t know how to process several of the ingredients used to preserve, color, or flavor many of these products, and excesses get stored as fat or, as new research is showing, potentially harmful buildup in the brain. Skin-wise, colorants are common allergens that are known to cause rashes or acne around the mouth and chin, and in some severe cases, all over the body. The junk is addictive, too, so it’s best to get off it and stay off it.

Treat Perfection As Passé

Sugar, pasta, rice, bread, crackers: avoid the pristine uniformity of white options and look for healthy variants like whole wheat, wild, brown, coconut, and other more fibrous, less processed alternatives.
Check out the farm-fresh produce in the photo below: imperfectly perfect, just as nature intended. Choose organic produce as often as you can. And consider growing your own! If you have kids, window or garden growing is an excellent activity to do together that gets them outside (more healthy activity, less tech!) and teaches them not only about nature but about where their food comes from. If you don’t have kids, gardening is a soothing activity and many plants like kale, tomatoes, and several herbs are surprisingly easy to grow. Just don’t forget the sunscreen when working outside. In addition to UV rays from the sun, many plants are photo-allergens, meaning they react with light to cause skin darkening. You don’t want your skin to suffer as you get healthy: slather on your UV protection before you get down and dirty!
tomato-imperfect

Don’t Drink Your Nutrients: Chew ‘Em

Because you need so much fruit and veg to make a single serving, fresh, cold-pressed juices are wonderful to supplement your intake of fruits and vegetables…but sipping shouldn’t replace eating. Chewing through raw, whole fruits and vegetables gives you all the fiber and nutritious benefits that these miracle foods have to offer. Juicing, even at home, can mean getting more sugar and water than anything else. Add, don’t replace.

Stop De-Prioritizing Movement

Don’t make exercise an option, or something to do just a few times a week: make it a daily ritual. Enroll in a class that forces you to do 3 days of more intense work — spinning, aerobics, zumba, bootcamp, whatever you find fun. Do two days of hiking or walking with the kids, the dog or your partner. That leaves two more days of yoga, other classes, the treadmill or even stationary biking while watching your favorite TV shows. Aim for a minimum of 45 minutes no matter what you’re doing. Free apps like Sworkit help you customize workouts according to the time you have — no gym or equipment required. There are loads of free dance and zumba routines on YouTube, too. And if you have a crazy-busy week, try this Heart-Thumping 10-Minute Workout, this 10-Minute Pilates + Barre Workout, or the famous 7-Minute Workout.
Try to be less sedentary in general, too. At work, set an alarm to get up and walk around. Look for opportunities to move more: take the stairs instead of the escalator or elevator, and get off at a stop a few blocks from your normal station so you can walk the rest of the way.
Just getting started? Don’t let the trendiness of ultra-extreme workouts intimidate you. ANY movement is better than none. Especially if you’re not naturally active, prioritize the habit of daily exercise over the actual activity. Set an alarm to make sure you do something — anything…one minute of jumping jacks and some crunches, for example — at the same time every day. At the end of a week, try two minutes of any activity. By the third week, try five minutes (this is where Sworkit comes in handy…you can choose the time you have). Soon enough, you’ll find that getting started won’t be so hard: you’ll have set the habit your mind and body. Keep it up and you’ll start naturally looking for longer or harder exercise routines. The most important thing, however, is that you’ll have made exercise a DAILY habit.

Stop Thinking Sleep Is For The Weak 

Prioritize sleep. Your skin and body need it. Sleep helps with learning, stress management, depression, skin, lessening inflammation, even controlling hunger pangs and helping you choose wiser foods to eat.
Less stress, a leaner, stronger physique, and gorgeous, glowing skin…we don’t see the downside, do you?