Health and beauty: relationship and secrets of caring for oneself

Health and beauty: relationship and secrets of caring for oneself

Section 1: The foundation of beauty – Health from the inside

1. Digestion and skin health: The relationship between the intestines and skin (GUT-SKIN Axis) is the key to understanding the problems of the skin. Dysbacteriosis, irritable intestine (SRK), inflammatory intestines (BCC) can appear on the skin in the form of acne, eczema, rosacea and psoriasis. A balanced intestinal microflora provides good absorption of nutrients necessary for the health of the skin, such as vitamins, minerals and antioxidants. Inflammation in the intestines can lead to systemic inflammation that damages collagen and elastin, which contributes to premature aging.

   • Testament health products: Probiotics (yogurt, kefir, sauerkraut, kimchi), prebiotics (onions, garlic, bananas, asparagus, artichokes), foods rich in fiber (vegetables, fruits, whole grain products), omega-3 fatty acids (oily fish, linen seed, walnuts).
   • Products that worsen the state of the intestine: Processed foods, sugar, trans fats, alcohol, caffeine (in large quantities), gluten (for people with intolerance).
   • Diagnosis: Analysis of feces for dysbiosis, blood test for food intolerance.
   • Treatment: Probiotics, prebiotics, diet changes, treatment of the underlying intestinal diseases.

2. Hormonal balance and condition of the skin, hair and nails: Hormones play a decisive role in the regulation of various body functions, including the health of the skin, hair and nails. The imbalance of hormones can lead to various problems.

   • Estrogen: In women, estrogen helps to moisturize the skin, the production of collagen and elastin. A decrease in estrogen levels during menopause leads to dry skin, wrinkles and elasticity loss. With an excess of estrogen, age spots can occur.
   • Testosterone: In men and women, testosterone affects the functioning of the sebaceous glands. Excess testosterone leads to acne, oily skin and hair loss according to the male type.
   • Cortisol (stress hormone): Chronic stress leads to an increase in the level of cortisol, which can cause acne, eczema, psoriasis and premature aging.
   • Insulin: A high level of insulin, associated with insulin and type 2 diabetes, can lead to acne, acrochordons (papillomas) and skin thickening (Acanthosis Nigricans).
   • Thyroid gland: Hypothyroidism (decreased function of the thyroid gland) leads to dry skin, fragility of hair and nails, as well as swelling. Hyperthyroidism (increasing the function of the thyroid gland) can lead to thinning of hair and increased sweating.
   • Diagnosis: Analysis of roof on hormones (estrogen, testosterone, cortisol, insulin, hormones thyroid glands).
   • Treatment: Hormonal therapy (hormone replacement therapy for menopause), drugs for reducing testosterone levels, stress management (meditation, yoga, physical exercises), a low glycemic index, and preparations for the treatment of thyroid diseases.

3. Sleep and recovery: During sleep, the body is restored and regenerated. The lack of sleep negatively affects the health of the skin, hair and nails.

   • The influence of lack of sleep on the skin: Increasing the level of cortisol, which leads to acne and premature aging. Reducing the production of collagen, which leads to the appearance of wrinkles and loss of elasticity. Violation of blood microcirculation, which leads to dull complexion and dark circles under the eyes. Reducing the barrier function of the skin, which makes it more susceptible to irritants and infections.
   • The influence of lack of sleep on hair: Slow down hair growth, hair loss.
   • The influence of lack of sleep on the nails: Breeding and slow nail growth.
   • Recommendations to improve sleep: A regular schedule of sleep (to go to and get up at the same time every day), a dark, quiet and cool bedroom, rejection of caffeine and alcohol before bedtime, physical activity during the day, but not before bedtime, relaxing rituals before bedtime (warm bath, reading of the book, meditation).

4. Stress management: Chronic stress negatively affects all body systems, including skin, hair and nails.

   • Stress exposure mechanisms to the skin: Increasing the level of cortisol, which leads to acne, eczema, psoriasis and premature aging. The deterioration of the barrier function of the skin, which makes it more susceptible to irritants and infections. Violation of blood microcirculation, which leads to dull complexion. Inhibition of the immune system, which increases the risk of skin infections.
   • Mechanisms of exposure to hair stress: Hair loss (heterogene alopecia), trichothylomania (torn hair).
   • Stress management methods: Meditation, yoga, physical exercises, breathing exercises, communication with friends and family, hobbies, psychotherapy.

5. Physical activity and skin health: Physical exercises improve blood circulation, contribute to the detoxification of the body and reduce stress, which positively affects the health of the skin.

   • Advantages of physical activity for the skin: Improving blood circulation, which ensures the delivery of oxygen and nutrients to the skin. Stimulation of collagen production, which contributes to the elasticity of the skin. Detoxification of the body through sweat, which helps to get rid of toxins that can cause skin problems. Reducing the level of stress, which reduces the risk of acne, eczema and psoriasis.
   • Recommendations: Regular moderate physical exercises (walking, running, swimming, yoga, dancing) at least 30 minutes a day. Avoid overtraining that can lead to an increase in the level of cortisol. Be sure to cleanse the skin after training to remove sweat and dirt.

Section 2: Proper nutrition for beauty

1. Antioxidants and protection against free radicals: Free radicals are unstable molecules that damage skin cells, causing premature aging, pigmentation and other problems. Antioxidants neutralize free radicals and protect the skin from damage.

   • Main antioxidants: Vitamin C, vitamin E, beta-carotene, selenium, zinc, coenzyme Q10, polyphenols (resveratrol, quercetin, anthocyanins).
   • Sources of antioxidants: Fruits and vegetables (berries, citrus fruits, green leafy vegetables, carrots, pumpkin), nuts and seeds, green tea, dark chocolate.
   • Recommendations: Include a variety of products rich in antioxidants in your diet. Use cosmetics containing antioxidants (serums, creams).

2. Vitamins and minerals for healthy skin, hair and nails: Vitamins and minerals are necessary to maintain the health of the skin, hair and nails.

   • Vitamin A: It is necessary for the growth and restoration of skin cells. Helps fight acne and wrinkles. Sources: liver, eggs, dairy products, carrots, pumpkin, sweet potatoes.
   • Vitamin C: It is necessary for the production of collagen. Protects the skin from free radicals. Sources: citrus fruits, berries, kiwi, bell pepper, broccoli.
   • Vitamin E: Protects the skin from free radicals. Moisturizes the skin. Sources: vegetable oils, nuts, seeds, avocados.
   • Vitamin D: It is necessary for immunity and skin health. Vitamin D deficiency can lead to eczema and psoriasis. Sources: fatty fish, eggs, dairy products, sunlight.
   • B vitamins B: It is necessary for the health of the skin, hair and nails. B vitamins deficiency can lead to dermatitis, hair loss and fragility of nails. Sources: meat, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
   • Zinc: It is necessary for immunity and skin health. Helps fight acne. Sources: meat, seafood, nuts, seeds, legumes.
   • Selenium: Protects the skin from free radicals. It is necessary for the health of the hair. Sources: Brazilian nuts, seafood, meat, eggs.
   • Iron: It is necessary to deliver oxygen to skin cells. Iron deficiency can lead to hair loss and pallor of the skin. Sources: meat, fish, poultry, legumes, green leafy vegetables.
   • Recommendations: Balanced diet, rich in vitamins and minerals. If necessary, taking vitamin-mineral complexes as prescribed by a doctor.

3. Omega-3 and omega-6 fatty acids: Fatty acids are necessary for the health of the skin, hair and nails.

   • Omega-3 fatty acids: Reduce inflammation, moisturize the skin, improve skin elasticity. Sources: fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.
   • Omega-6 fatty acids: It is necessary for the barrier function of the skin. Sources: vegetable oils (sunflower, corn, soybean), nuts, seeds.
   • Recommendations: Support the balance between omega-3 and omega-6 fatty acids. Use enough omega-3 fatty acids. If necessary, taking additives with omega-3 fatty acids.

4. Hydration and skin health: Enough water consumption is necessary to maintain the moisture of the skin and its healthy appearance.

   • The effect of dehydration on the skin: Dry, peeling, loss of elasticity, wrinkles.
   • Recommendations: Drink at least 1.5-2 liters of water per day. Use fruits and vegetables with a high water content (cucumbers, watermelon, melon). Use moisturizers for the skin.

5. Protein and structure of the skin, hair and nails: Protein is the main building material for the skin, hair and nails.

   • The effect of a lack of protein on the skin, hair and nails: Dry skin, hair loss, fragility of nails, slowing hair and nails.
   • Springs of protein: Meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
   • Recommendations: Use a sufficient amount of protein every day. Include a variety of protein sources in your diet.

Section 3: Proper skin care

1. Cleansing: Skin cleansing is the first and most important step in skin care. Cleansing helps to remove pollution, excess sebum and makeup.

   • Types of cleansing funds: Gels, foams, creams, oils, micellar water.
   • Choosing a cleanser depending on the type of skin:
     • Dry skin: Creams, oils, soft gels.
     • Burnic leather: Gels, foam, micellar water.
     • Combined skin: Gels, foams, micellar water (for fat areas), creams (for dry areas).
     • Sensitive skin: Soft hypoallergenic agents without fragrances and dyes.
   • Recommendations: Clean the skin twice a day (morning and evening). Use warm water, not hot. Do not try your skin too much. After cleansing, use a tonic.

2. Toning: The tonic helps to restore the pH of the skin balance after cleansing and prepare it for moisturizers.

   • Types of tonics: Moisturizing, soothing, matting, exfoliating.
   • Choosing a tonic depending on the type of skin:
     • Dry skin: Moisturizing and soothing tonics.
     • Burnic leather: Mating and exfoliating tonics.
     • Combined skin: Tonics designed for combined skin.
     • Sensitive skin: Soft hypoallergenic tonics without fragrances and dyes.
   • Recommendations: Apply a tonic to clean skin after cleansing. Use a cotton pad or palms.

3. Moisturization: Moisturization is a necessary step in skin care of any type. Moisturizing agents help to maintain skin moisture and protect it from environmental exposure.

   • Types of moisturizers: Creams, lotions, serums, oils.
   • The choice of a moisturizer depending on the type of skin:
     • Dry skin: Saturated creams, oils.
     • Burnic leather: Light lotions, gels, serum.
     • Combined skin: Moisturizing agents intended for combined skin.
     • Sensitive skin: Soft hypoallergenic agents without fragrances and dyes.
   • Recommendations: Apply a moisturizer to clean skin after a tonic. Use a moisturizer twice a day (morning and evening).

4. Sun protection: Sun protection is the most important step in skin care, which helps prevent premature aging, pigmentation and skin cancer.

   • Types of sunscreen: Creams, lotions, sprays, sticks.
   • SPF (Sun Protection Factor): Shows how long the sunscreen protects the skin from UVB rays (causing sunburns). It is recommended to use a sunscreen with SPF at least 30.
   • PA (Protection Grade of UVA): Shows how long the sunscreen protects the skin from UVA rays (causing premature aging and skin cancer). It is recommended to use the sunscreen with PA +++ or PA ++++.
   • Recommendations: Apply the sunscreen to all open areas of the skin 15-30 minutes before the sun exit. Apply the sunscreen every 2 hours, especially after swimming or sweating. Use sunscreen, hats and glasses. Avoid staying in the sun in the hours of peak activity (from 10:00 to 16:00).

5. Exfoliation (exfoliation): Excessive helps to remove dead skin cells, improve the complexion and texture of the skin, as well as prepare the skin for moisturizers.

   • Types of exfoliating funds: Physical (scrubs, brushes), chemical (AHA acids, BHA acids, enzymes).
   • The choice of exfoliating agents depending on the type of skin:
     • Dry skin: Soft physical scrubs or enzyme peels.
     • Burnic leather: Physical scrubs or BHA acids.
     • Combined skin: Physical scrubs or AHA acids (for dry areas), BHA acids (for fat areas).
     • Sensitive skin: Soft enzyme peels.
   • Recommendations: Submit the skin 1-2 times a week. Do not try your skin too much. After exfoliation, use a moisturizer.

Section 4: Special skin care

1. Skin care around the eyes: The skin around the eyes is very thin and sensitive, so it requires special care.

   • Skin problems around the eyes: Wrinkles, dark circles, swelling, dryness.
   • Skin care products around the eyes: Creams, gels, serums, patches.
   • Recommendations: Apply skin care products around the eyes with light pathetic movements. Do not try the skin around the eyes. Use drugs with antioxidants, peptides and hyaluronic acid. Domest. Drink enough water. Limit salt consumption.

2. Lips care: Lips also need special care, as they do not contain sebaceous glands and are easily dehydrated.

   • Lip problems: Dry, peeling, cracks.
   • Lips care products: Balms, scrubs, Musk.
   • Recommendations: Apply lip balm several times a day, especially before going outside and before bedtime. Submit your lips 1-2 times a week using a soft scrub. Drink enough water. Do not lick your lips in the wind. Use lip sunglasses.

3. Leg and neck skin care: The skin of the neck and neckline is also subject to premature aging, so it requires regular care.

   • The problems of the skin of the neck and neckline: Wrinkles, sagging, pigmentation.
   • Recommendations: Apply the same means as on the face, on the neck and neckline. Use the sunscreen. Massage the neck and neckline. Support for the correct posture.

4. Hand skin care: The skin of the hands is often exposed to aggressive environmental factors, so it requires intensive moisture and protection.

   • Hand skin problems: Dry, peeling, cracks, pigmentation.
   • Recommendations: Wash your hands with warm water with soft soap. Apply hand cream after each wash. Use gloves when working with chemicals and cleaning. Protect your hands from the sun. Make hand masks.

5. Body care: Regular body care helps to maintain the skin with moisturized, smooth and elastic.

   • Recommendations: Take a shower or bath with warm water and soft purification. Submit the skin of the body 1-2 times a week. Apply a moisturizer or lotion after a shower or bath. Massage the body. Support the water balance.

Section 5: Hair Care

1. Washing hair: Correct hair washing is the basis of the health and beauty of the hair.

   • Hair washing frequency: Depends on the type of hair and scalp. Bold hair can be washed every day, dry hair-2-3 times a week.
   • Choosing shampoo: Depending on the type of hair and scalp. For oily hair – shampoos for oily hair, for dry hair – shampoos for dry hair, for dyed hair – shampoos for dyed hair, for sensitive scalp – shampoos for sensitive scalp.
   • Recommendations: Use warm water, not hot. Apply shampoo only to hair roots. Rinse the shampoo thoroughly. Use air conditioning or hair mask.

2. Air conditioning and moisture: Air conditioner and hair mask help to moisturize the hair, make it more smooth and shiny, and also facilitate combing.

   • Types of air conditioners and hair masks: Moisturizing, nutritious, restoring, for dyed hair.
   • Recommendations: Apply air conditioning or hair mask after each hair washing. Keep the air conditioner on your hair for 2-3 minutes, the mask-10-20 minutes. Rinse the air conditioner or mask thoroughly.

3. Combing hair: Proper combing of hair helps prevent their damage and loss.

   • CHOSE CHIED: Depending on the type of hair. For long hair – a comb with wide teeth, for short hair – a comb with narrow teeth, for thin hair – a comb with soft bristles.
   • Recommendations: Comb the hair carefully, starting from the tips and gradually rising to the roots. Do not comb wet hair, as it is more vulnerable. Use a comb with smooth teeth so as not to damage your hair.

4. Hair drying: Correct hair drying helps to maintain their health and beauty.

   • Recommendations: Try to dry your hair naturally. If you use a hairdryer, choose a low temperature mode and hold a hair dryer at a distance of at least 15 cm from the hair. Use thermal protection products.

5. Hair styling: Hair styling can damage hair, so it is important to use heat protection products and avoid frequent use of hot tools.

   • Recommendations: Use heat protection products before using a hair dryer, ironing or curling iron. Avoid frequent use of hot tools. Choose gentle hair styling products.

Section 6: nail care

1. Manicure and pedicure: Regular manicure and pedicure help maintain the health and beauty of nails.

   • Recommendations: Cut your nails straight to avoid growing up. Sprinkle your nails to give them shape. Remove the cuticle carefully so as not to damage the nail plate. Use the base coating before applying varnish. Use the top coating to fix the varnish and give the nails shine. Moisten the cuticle oil.

2. Strengthening nails: If the nails are brittle and lay down, it is necessary to strengthen them.

   • Recommendations: Use strengthening varnishes. Take vitamins and minerals for nail health (biotin, zinc, iron). Avoid frequent use of varnish and varnish to relieve varnish. Protect your nails from the effects of aggressive environmental factors (chemicals, water). Moisten the cuticle oil.

3. Care for Kitku: The cuticle protects the nail plate from infections, so it is important to take care of it correctly.

   • Recommendations: Moisten the cuticle oil every day. Remove the cuticle carefully so as not to damage the nail plate. Do not cut the cuticle too short.

Section 7: Professional cosmetic procedures

1. Cleaning faces: Professional facial cleaning helps to remove pollution, comedones and dead skin cells.

   • Types of face cleansing: Mechanical, ultrasonic, chemical.
   • Recommendations: Carry the face with a qualified cosmetologist. Follow the recommendations of a cosmetologist after the procedure.

2. Peelings: Peels help to improve the complexion and texture of the skin, as well as reduce wrinkles and pigmentation.

   • Types of peeling: Superficial, median, deep.
   • Recommendations: Carry peeling by a qualified cosmetologist or dermatologist. Follow the doctor’s recommendations after the procedure. Use the sunscreen.

3. Mesotherapy: Mesotherapy is the introduction of vitamins, minerals, amino acids and other beneficial substances into the skin.

   • Indications for mesotherapy: Wrinkles, dry skin, pigmentation, acne, hair loss.
   • Recommendations: Conduct mesotherapy with a qualified cosmetologist or dermatologist. Follow the doctor’s recommendations after the procedure.

4. Biorevitalization: Biorevitalization is the introduction of hyaluronic acid into the skin.

   • Indications for biorevitalization: Dry skin, loss of elasticity, wrinkles.
   • Recommendations: Carry out biorevitalization by a qualified cosmetologist or dermatologist. Follow the doctor’s recommendations after the procedure.

5. Botulinotherapy: Botulin therapy is the introduction of botulinum toxin into the muscles, which leads to their relaxation and reduction of wrinkles.

   • Indications for botulinum therapy: Mimic wrinkles (interbranial, frontal, around the eyes).
   • Recommendations: Carry botulinotherapy with a qualified cosmetologist. Follow the doctor’s recommendations after the procedure.

Section 8: The effect of age on the skin and hair

1. Age -related skin changes: With age, the skin undergoes a number of changes, such as a decrease in the production of collagen and elastin, a decrease in moisture and thinning of the subcutaneous fat layer.

   • The main signs of skin aging: Wrinkles, sagging, pigmentation, dryness, loss of elasticity.
   • Recommendations: Use skin care anti -aging products (creams with retinol, peptides, antioxidants). Carry out professional cosmetic procedures (peels, mesotherapy, biorevitalization, botulinum therapy). Protect the skin from the sun. Observe a healthy lifestyle (proper nutrition, sufficient sleep, stress management, physical activity).

2. Age -related hair changes: With age, the hair can become thinner, turn gray and lose shine.

   • The main signs of hair aging: The thinning of the hair, gray hair, dryness, loss of shine, slowing hair.
   • Recommendations: Use hair care products designed for mature hair. Avoid frequent coloring and chemical hair curling. Take vitamins and minerals for hair health. Support a healthy lifestyle.

Section 9: Myths and reality in skin and hair care

1. Myth: Dear cosmetics is always better cheap. Reality: The price is not always an indicator of efficiency. It is important to choose cosmetics suitable for your type of skin and hair, and pay attention to the composition.
2. Myth: the more, the better (about the amount of cosmetics). Reality: excessive use of cosmetics can overload the skin and lead to blockage of pores and irritation.
3. Myth: Sunscreen is needed only on the beach. Reality: Sunscreen is necessary every day, even in cloudy weather, since UVA rays penetrate the clouds.
4. Myth: Squeezing acne is normal. Reality: Squeezing acne can lead to inflammation, infection and formation of scars.
5. Myth: Frequent haircut accelerates hair growth. Reality: The haircut does not affect the speed of hair growth, but helps to get rid of the string ends and give your hair a healthy look.

Section 10: Alternative methods of caring for oneself

1. Aromatherapy: The use of essential oils to improve the physical and emotional state. Essential oils can have a calming, tonic, antiseptic and anti -inflammatory effect.

   • Application in skin care: Adding essential oils to creams, lotions and massage oils.
   • Application in hair care: Adding essential oils in shampoos, air conditioners and hair masks.
   • Application for relaxation: Using aroma lamps or diffuser.

2. Yoga and meditation: Practices aimed at improving physical and mental health. Yoga and meditation help reduce stress, improve blood circulation and general condition of the body, which positively affects the health of the skin, hair and nails.

3. Massage: Improves blood circulation, relaxes muscles, relieves stress, promotes detoxification of the body. Facial massage can improve complexion and reduce wrinkles. Body massage can improve skin condition and reduce cellulite.

4. Travolenia: The use of medicinal plants for the treatment and prevention of diseases. Some herbs have antioxidant, anti -inflammatory and regenerative properties that can be healthy for the health of the skin and hair. It is important to consult a doctor before using herbs.

Section 11: A healthy lifestyle as a key to beauty

1. Balanced nutrition: The basis of health and beauty. Use enough fruits, vegetables, whole grain products, protein and healthy fats.
2. Regular physical activity: Improves blood circulation, reduces stress levels, promotes detoxification of the body.
3. Sufficient sleep: Restores the body and promotes cell regeneration.
4. Stress management: Chronic stress negatively affects all body systems, including skin, hair and nails.
5. Refusal of bad habits: Smoking and drinking alcohol negatively affect the health of the skin, hair and nails.

Section 12: The connection of the emotional state and appearance

1. The influence of positive thinking: Positive thinking helps to reduce stress levels, improve mood and increase self -confidence, which is reflected in appearance.
2. The influence of self -esteem: High self -esteem contributes to the care of itself and care for your health, which positively affects the appearance.
3. The influence of the emotional balance: Emotional balance helps maintain hormonal balance and general health, which is reflected on the skin, hair and nails.