health

Mask to Save

~ Yasmin ~ 2 Comments

Hey Everyone!

Hope you’re all doing well!

Please wear a mask.

Please wear a mask to protect those that are near and dear to you.

Please wear a mask to protect those that are most vulnerable.

Please wear a mask to protect your local community.

Please wear a mask and encourage others to do so as well for the well-being of the world as a whole.

It absolutely breaks my heart to see and hear stories of people being harassed and/or attacked simply for wearing a mask.

To those that argue that the rule that has made masks mandatory is an infringement of our rights and freedoms, please remember that freedom, as important as it is, will not be of much help if you are not alive and well to enjoy it.

There have been countless extremely challenging times throughout history where humanity as a whole has risen up to the challenge  by making certain sacrifices.

In our lifetime this pandemic is perhaps one of the most difficult and painful experiences that we as a society, will have to go through.

Needless to say that such a struggle requires sacrifice. Let’s all rise to this challenge as a whole and it is only then that we have a fighting chance to beat this virus.

Please wear a mask!

With Love,

Yasmin

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Blog Update

~ Yasmin ~ 2 Comments

Hey Everyone!

Hope you are doing well!

Three years ago, as a final year university student, I started this blog with very high hopes and aspirations. I truly dreamed that, after graduation, this blog would be my career and more importantly each and every post would include a wide breadth of information on that particular topic and I would spend hours and hours working to create such well-researched, helpful and informative posts.

As much as we humans can dream and plan, life has a funny way of creating situations that force us to change our plans.

Without going into too much detail, after graduation my fathers health took a turn for the worse and my primary responsibility since then has been to be a helping hand to him. This is definitely not something that I resent doing, rather I feel that it is my moral responsibility to do so because he truly is an amazing father and during my childhood he took incredibly great care of me and was and continues to be an all-around very loving and caring father to my siblings and I.

This responsibility has left me with very little time to blog in the way that I initially wanted to. However, I most definitely do not want to give up on this blog because my main purpose, from the very beginning, was simply to be a source of help to my dear readers.

This is why I have decided to continue blogging about a wide range of lifestyle topics in fairly short posts that will cover the topic from a very basic surface level. When it comes to the health and wellness posts, I will try to be as accurate as possible but please remember that my advice, and much of the health advice found on the internet, cannot replace the information provided by a medical professional.

I am also interested in posting more personal opinion lifestyle posts as well.

As of now, I cannot make any promises about how much or how often I post but nevertheless I hope that you will join me on my blogging journey!

With Love,

Yasmin

 

 

Facts About SPF

~ Yasmin ~ Leave a comment

Hey Everyone!

Hope you’re all doing well!

I think its safe to say that nearly all skin care experts agree that wearing sunscreen is one of the best things that you can do for the long term health and appearance of your skin.

Here are a few quick facts about sunscreen:

UVA/UVB

When choosing a sunscreen it is very important to choose one that is labelled as being broad spectrum because the ideal sunscreen must protect the skin from both UVA and UVB rays.

UVB rays can be considered the more dangerous rays because these are the ones that can cause skin cancer. UVA rays are the rays that penetrate deep into the skin and can cause premature aging of the skin.

It is very important to wear sunscreen each and every day no matter how cloudy it is because as long as it is daylight the suns rays can affect your skin.

 

SPF

SPF literally stands for sun protection factor. Most experts recommend wearing an SPF of 30 or higher because an SPF of 30 blocks out about 95 percent of the cancer causing UVB rays and an SPF of 50 blocks out about 98 percent of the UVB rays and an SPF higher than 50 is usually not worth it because it won’t provide much more protection.

The More the Better:

One of the biggest mistakes that people make with sunscreen (other than not wearing it all) is that they do not put enough of it on. Most experts agree that you need to apply a filled shot glass amount of sunscreen to adequately protect your entire body and in my opinion you should apply a thick quarter sized amount to your face enough to cover your entire face including the eye area and even on (not in) your ears as well. And try to use an SPF lip balm for your lips as well.

Physical vs. Chemical:

A physical sunscreen contains either Zinc Oxide or Titanium Dioxide or a combination of both these as its active ingredients. A physical sunscreen works kind of like a mask in the sense that once you put on a physical sunscreen it will immediately shield your face from the harmful rays.

A chemical sunscreen contains active ingredients such as Avobenzone, Oxybenzone, Octinoxate, Homosalate, Octycrylene, etc. As its name implies a chemical sunscreen causes a chemical reaction on the skin in order to protect the skin from the harmful UVA/UVB rays.

The logical question is which type is better?

From a safety and effectiveness perspective the clear answer is physical sunscreens simply because Zinc Oxide and Titanium Dioxide are more natural and well-studied ingredients whereas chemical sunscreens contain chemicals that have not been studied as widely and so as of now we do not know their true effects and safety. This is something that the FDA is currently studying and hopefully the results of this additional research will be released sooner rather than later.

In terms of effectiveness, most experts in the U.S. recommend physical sunscreens over chemical ones because while both types of sunscreens provide adequate protection from the cancer causing UVB rays the physical sunscreens have an advantage when it comes to the skin aging UVA rays.

The problem with chemical sunscreens in the United States is that they most often contain Avobenzone which is currently the only FDA accepted UVA filter in chemical sunscreens. The other active ingredients in chemical sunscreens are usually only UVB filters. Avobenzone is a decent UVA filter but the problem with Avobenzone is that it degrades very quickly when you are exposed to sunlight which may make you more susceptible to UVA skin damage.

European and Asian chemical sunscreens contain chemical protectors that are stronger and more stable. And these filters definitely make these chemical sunscreens more competitive than the ones we have in the U.S. Hopefully the FDA will approve some of these filters for use in the U.S. as well.

When it comes to ease of use anyone who has used both options will likely agree that chemical sunscreens are simply much easier to apply and they are much more cosmetically elegant.

The problem with physical sunscreens is that they are often very thick and dry and very difficult to apply on the face especially for those of us with dark skin. I notice that everytime I use a physical sunscreen on my darker skin tone it completely messes up my skin tone (my skin usually looks purple) and alternatively for people with light colored skin physical sunscreen can make them look excessively pale.

Chemical sunscreens usually go on very clearly without any residue. However, some sport chemical sunscreens can be excessively greasy but overall chemical sunscreens do not alter the appearance of your skin tone. The one drawback of chemical sunscreens is that they can be very irritating to those with sensitive skin.

Ultimately, I think that the best answer to this question is that the best type of sunscreen is the one that you are more likely to wear each and every day. This is a sunscreen that you are willing to put on each and every day no matter how busy and tired you may be.

Finally, many people only associate sunscreen with summer time. However, UVA and UVB rays affect us at varying levels during each and every season and so as we approach the colder and darker months we must continue using sunscreen on all exposed skin each and every day, rain or shine.

With Love,

Yasmin

 

5 Foods for Healthier Hair

~ Yasmin ~ 4 Comments

Hey Everyone!

Hope you are all doing well!

Usually when we discuss hair care there is a lot of emphasis on shampoos, hair oils and serums and a wide range of other topical products are mentioned along with their pros and cons.

Their is a lot less emphasis on what we eat and how it can benefit our hair. Interestingly, research shows that overtime a healthy and nutrient rich diet may help lead to thicker and shinier hair.

The following are a few options to consider:

Broccoli:

Usually, when we think of Vitamin C we think of Oranges but interestingly broccoli is also packed with Vitamin C and it is also rich in Vitamin A. The Vitamin C in broccoli helps promote hair follicle growth and the Vitamin A helps control scalp sebum production to ensure shiny and healthy hair.

Eggs:

Eggs are high in biotin which is a B vitamin that is associated with stronger and thicker hair. Many people swear by Biotin supplements but eggs are a more natural option for those that are wary of supplements. Also, eggs can definitely help if you feel that you are suffering from low levels of biotin. One egg has 25 percent of the daily recommended intake of biotin and it is important to eat the whole egg because most of the biotin is in the yolk. Although eggs are high in cholesterol most people can safely eat one egg a day but its always good to consult with your doctor first.

Green Beans:

The secret behind the hair benefits of green beans is a mineral called silica. Silica works with Keratin, a natural protein found in hair, to make hair stronger and more resistant to damage.  One particular research study found that the type of silica found in green beans was much more absorbable than the silica found in other produce options.

Peas:

Peas are rich in protein and they contain 10 percent of your daily recommended intake of iron. Protein, the building block of all cells, is perhaps one of the most important nutrients for healthy and shiny hair. One cup of peas has about 8 grams of protein. Additionally, the combo of iron and protein in peas helps prevent the thinning and breakage of hair.

Yoghurt:

With the exception of Greek yoghurt, many different types of Yoghurt are fortified with Vitamin D. Vitamin D is a important nutrient that helps to stimulate and strengthen hair follicles. Are you experiencing abnormal hair loss? One possible reason may be low levels of Vitamin D. One study showed that among women between the ages of 18 to 45 who faced hair loss they were three to four times more likely to have Vitamin D deficiency.

Its also important to mention that abnormal hair loss can have many different causes and you should definitely discuss this with a doctor.

Having a healthy diet that includes the above options is most likely not going to produce dramatic results overnight however, over time you are definitely likely to see benefits not only in your hair but hopefully in your overall well-being as well!

With Love,

Yasmin

 

 

5 Simple Tips to Make Your Life a Bit Better

~ Yasmin ~ 2 Comments

Hey Everyone!

Hope you’re all doing well!

Spring is officially here and in a number of cultures around the world the coming of spring is celebrated as an opportunity for new beginnings.

In the spirit of Spring, or new beginnings, here are a few random tips to help make your life a bit better:

Prioritize Social Connections:

Countless research studies have shown that having strong and meaningful social connections with friends and family is one of the secrets to a long and healthy life. Of course, this is referring to in person face to face connections.

As cliché as this is, its important to remember that it is not about quantity rather it is about quality. Having just one person that you are close enough to is more than enough. Whenever possible try to prioritize your social connections with those nearest and dearest to you because life is simply so unpredictable.

Just recently a friend of mine lost her cousin whom she loved like a brother due to a tragic traffic accident. A week before this tragic incident my friend and this cousin of hers had planned to go to lunch together but my friend cancelled last minute because she felt that she was too busy. Of course, sometimes life gets in the way and we simply don’t have time to socialize but her tragic story reminded me that we really should reevaluate our priorities every once in a while.

Volunteer:

Research has shown that volunteering for a cause that you care about has health benefits for yourself as well. The results of one recent study showed that those who volunteered were as healthy as non-volunteers who were five years younger than them. You can volunteer at your local library, hospital, animal shelter, nursing home or anywhere else you would like. If you have a computer you can even volunteer virtually visit volunteermatch.org for a wide range of opportunities.

Consider a Clinical Trial:

As many of you already know, clinical trials are basically like scientific experiments to test the effectiveness of a particular medication or method of treatment. Of course, in order for clinical trial to be conducted people need to volunteer to participate in the clinical trial. Currently, in the United States there are about 61,000 open clinical trials but very few people actually participate in these trials. By participating in these trials you will definitely be doing something that is for the greater good. However, there is also a chance that you will also reap the benefits of whatever treatment or medication that they are testing in the trial.

Just Say No:

Honestly, this is probably one of the most difficult things for many people, including myself, to say. Many of us have difficulty saying “No” and as a result we tend to take on much more than we can handle. Of course, taking on too many things at once can lead to heightened levels of stress and overtime excessive stress can lead to a wide range of other health concerns such as anxiety, depression, high blood pressure, etc. I truly believe that saying “No” not only has health benefits for you but also for the other person because realistically if we have too much on our plates its impossible for us to give our full time and attention to any task.

Best Rest:

Sometimes life gets so busy and hectic that we forget to take a moment to truly relax. Also, another issue is that some people spend their downtime doing tasks that are not truly relaxing for them. If you feel that this is the case for you, be sure to take some time to find what are some of the most relaxing things for you and be sure to incorporate those activities into your days.

With Love,

Yasmin

7 Tips to Alleviate Dry Eyes

~ Yasmin ~ Leave a comment

Hey Everyone!

Hope you are all doing well!

A few weeks ago I noticed that I had developed red squiggly lines in the whites of my eyes. As the days passed I noticed that I was getting more and more of these red squiggly lines.

I became a little concerned and I scheduled an appointment with an eye doctor. Side note: I hadn’t been to an eye doctor in about 20 years.

The eye doctor performed a full medical eye exam and fortunately overall my eyes were in good health but the major problem was that I had a moderate case of dry eye.

After coming home and doing some research about dry eyes I learned that dry eyes are a very common eye concern among individuals of all ages including children. However, it is especially common among older adults.

Basically dry eyes occur when your tears are not able to properly lubricate your eyes. This can either occur if your eyes don’t produce enough tears or if they produce poor quality tears. Human tears contain water, lubricating oils, mucus and antibodies.

Symptoms:

Dry eyes usually affect both eyes and the following are some symptoms:

  • Itchy or burning feeling in your eyes
  • Mucus in or around your eyes
  • Eye redness
  • Sensitivity to Light
  • Feeling like something (like sand) is in your eye
  • Difficulty wearing contact lenses
  • Poor night vision
  • Excessively watery eyes
  • Blurry vision and fatigue

Remedies:

Warm Compress:

Simply dipping a clean washcloth in warm water, wringing out the excess water and placing it on your eyes for around ten minutes a day can really help with irritation that comes with dry eyes.

The only problem with this method is that after a minute or so the heat will evaporate from the washcloth and it won’t be as warm. In order for a warm compress to gradually reduce dry eye irritation there must be a consistently warm washcloth on the eyes.

One solution is to simply continue to dip the washcloth in warm water whenever it cools off. A slightly more costly but convenient solution is to purchase an eye mask (they usually go for around $20) and just microwave it and place it on your eyes and it will keep a consistently warm temperature.

Baby Shampoo:

Unfortunately, one common side effect of dry eyes is crusty eye lashes. In my case, it looked like I had dandruff on my eyelashes, also some people may notice particle buildup near the edges of their eyes. Over time this can lead to further inflammation so it is important to clean the eyelids and the surrounding skin. My eye doctor recommended using baby shampoo. Simply put some baby shampoo on your fingertips and massage your closed eyes especially near the base of your eye lashes.

Blink More:

One of the easiest possible remedies for dry eyes is to simply blink more. However, when we are staring at a screen for a prolonged period of time it is very easy to forget to blink. Some people swear by sticking notes with blink reminders on their laptops or computers.

Consume More Omega 3’s:

Research has shown that Omega 3’s can relieve many of the symptoms of dry eye by helping the oil glands in your eyes to work properly so that your eyes regain their natural moisture. Sardines, salmon, tuna, and mackerel all contain omega 3 fatty acids. Some other options include walnuts, flaxseed, and a variety of different vegetable oils such as canola and soybean oil.

Stay Hydrated:

This tip is also pretty obvious but what some of us may not realize is that staying hydrated can also help your eyes stay moist. The necessary water intake varies for every person but in general eight to ten glasses is a good goal to aim for. Certain water rich foods such as cucumber, oranges, and watermelon can also go a long way in helping you stay hydrated.

Wind Shield Your Eyes:

Particularly windy and dry weather can cause your tears to evaporate more quickly. If the weather is especially windy it might be helpful to wear wrap around sunglasses to give your eyes extra protection. Also, when you are at home make sure to protect your eyes from hair blow dryers, air conditioners, and fans which can all be drying to your eyes.

Use Eye Drops with Caution:

Before going to my eye doctor I had no idea that I had dry eyes. I purchased redness relieving eye drops but unfortunately these did not help much and they made the pain much worse. After doing more research on eye drops I have learned that it is best to avoid redness reducing eye drops as much as possible because these eye drops only temporarily reduce redness and in the long term the more you use these redness relieving eye drops the more your eyes will become dependent on them.

These eye drops work by temporarily relaxing the blood vessels in our eyes to hide the redness for a short period of time. Basically the more we use these redness relieving eye drops the more dependent our blood vessels will get and the more often we will need to use these eye drops.

Now, when it comes to dry eyes, not all eye drops are bad. My eye doctor recommended that I use Refresh Celluvisc eye drops which are very lubricating eye drops that help to keep the surface of the eye moist. Many people also recommend artificial tears for dry eyes. When using these types of eye drops always try to go for the preservative free eye drops to avoid any irritation and other harmful side effects of the preservatives.

Since dry eyes are amongst the most common eye concerns for many people I hope that this post will be of benefit.

With Love,

Yasmin

 

Feeling Lazy? Here are Five Tips

~ Yasmin ~ 4 Comments

Hey Everyone!

Hope you are all doing well!

If you are anything like me, the shorter, darker, and cooler days of winter might make you feel a little less energetic and a little more prone to laziness.

Here are a few tips to help boost your energy levels and conquer winter:

Color Therapy:

During this time of the year our lack of energy may be due to the winter blues. Research shows us that one way to boost your mood is to wear bright and vibrant colors. Sometimes during these dark and cloudy days a little burst of color might just help to lift your spirits.

Rise and Shine:

It turns out that there is wisdom behind the cliché saying rise and shine. Experts recommend either stepping outside or simply facing a window soon after waking up. This flood of natural light can help energize you and exposure to sunlight has been shown to set our internal clock, regulate hormones, and put you in a better mood.

Go Outside:

During the cold winter months many of us spend almost the entire day indoors. However, once in a while it is a good idea to bundle up and go outside. But you don’t have to stay outside too long. Research shows that just a quick walk around the block can ease our tiredness and help us feel much better. If it is dark outside make sure to be extra safe and carry a little flashlight with you or just use the one on your phone if your phone has one.

Cool Shower:

I feel slightly hypocritical because out of all of these tips this one is the hardest for me to implement. During the winter you should take soothing warm showers. However, experts recommend that right before getting out you should give yourself a 30 second rinse in cold water.

Research shows that once you get over the initial shock you will feel more energized as the blood flow increases to help your body conserve heat. One study even showed that doing this can even help your brain release endorphins and this can even have an antidepressant effect.

Don’t Forget about Water:

Normally, drinking plenty of water is most often emphasized during the warmer summer months. However, it is possible to become, at least, mildly dehydrated during the winter and this can lead to lethargy and changes in mood. The simple solution is to carry a bottle with you and continue to sip throughout the day.

I hope that you find these tips to be helpful!

With Love,

Yasmin

 

 

Here’s How Your Smartphone Can Save Your Life

~ Yasmin ~ 7 Comments

Hey Everyone!

Hope you’re al doing well!

I think that it is safe to say that nowadays most people carry their smartphone with them wherever they go. Although our smartphones can often be a source of distraction for us, most of them have a potentially life saving feature called Medical ID.

As its name implies, Medical ID is an especially helpful feature to have if someone is in an emergency situation. During an emergency, Medical ID, which is available on both Apple and Android phones can help first responders identify the patient, find the contact info for the family or loved ones of the patient, and especially help them learn a bit about the medical history of the patient.

The good news is that Medical ID is a free smartphone app. If you have an iPhone, the Medical ID app is called Health and it is the app with a pink heart on a white background. If you have an android phone, the Medical ID app is the one with a red star on a white background.

Regardless of what type of smartphone you have the Medical ID app will ask you to fill in your basic medical information about yourself such as your name, age, height and weight. It also asks if you have any allergies and if you are currently taking any medications.

I know that for many people, taking the time to find this app and fill in the information may sound trivial and unimportant. However, the reality is that we never know if or when an emergency may occur. As the saying goes: “its better to be safe than sorry”. I really hope that this post will convince at least some of my dear readers to take the time to find and fill out their Medical ID app.

With Love,

Yasmin

Eat These Three Nutrients for Stronger Bones

~ Yasmin ~ 2 Comments

Hey Everyone!

Hope you’re all doing well!

As many of you already know our bones play a very important role in our body by providing structure, protecting our organs, anchoring our muscles and storing calcium.

After age 30 our bones gradually start to weaken. Maintaining good bone health is especially important for women because as we age women are much more likely to get osteoporosis which is when our bones become very thin and brittle and much more likely to fracture.

This issue is near and dear to me because my lovely grandmother has osteoporosis and her doctor has warned her that even a small fall can be life threatening for her.

While my grandmothers osteoporosis will likely never be cured there are three important nutrients that, along with physical activity, can help you maintain strong and healthy bones.

Calcium

By now we have all heard of the importance of calcium for our bones. The fact that is that calcium is a mineral that is stored in our bones and calcium helps make our bones thick and strong.

The following foods are high in calcium:

  • Plain low fat yoghurt
  • Cheese
  • Sardines
  • Beans and Lentils
  • Almonds

Magnesium:

Just like calcium, magnesium is stored in our bones to keep them strong. Magnesium also controls the parathyroid hormone which helps control the calcium levels in our body. Unfortunately, some research shows that around 50 percent of Americans do not get enough magnesium.

Luckily, the following foods are a great source of magnesium:

  • Edamame
  • Black beans
  • Cashews
  • Peanuts
  • Whole wheat bread
  • Avocadoes
  • Dark chocolate
  • Bananas

Vitamin D

By now we wall know the importance of calcium in regards to bone health. The problem is that our body only absorbs about 30 percent of all of the calcium that we intake. This is why Vitamin D is so important. Vitamin D is the nutrient that helps our blood absorb the calcium that we consume.

Without a doubt, one of the best sources of Vitamin D is the sun. However, the following are the foods that contain Vitamin D:

  • Eggs
  • Maitake Mushrooms
  • Fortified soy milk (there are also other options such as fortified orange juice)
  • Tuna
  • Cheese
  • Yoghurt
  • Beef liver
  • Spinach
  • Kale
  • Soybeans

While there may not be a guaranteed way to prevent osteoporosis hopefully these tips will help keep your bones healthy and strong for many years to come.

With Love,

Yasmin

Quick Tip: Sleep But Don’t Track

~ Yasmin ~ 8 Comments

Hey Everyone!

Hope you’re all doing well!

As many of you may know, lately certain watch like devices such as the Fitbit and the Apple Watch have become especially popular amongst people who want to track their overall fitness on a daily basis.

Many of these watches track your physical activity (such as how many steps you’ve taken), your vital signs, and the number of calories you’ve burned and even the amount of sleep you get each night.

First of all, I want to point out that I currently do not have any such device myself but I know quite a few people that either already have something like the Fitbit or they really want to buy one in the near future.

Based on the reviews that I have come across many of these devices, especially the higher end ones, are really quite good and they do for the most part, accurately track your physical activity and vital signs, etc.

However, experts recommend that the one area where these devices shouldn’t be used is during our sleep time. The problem is not that these devices may not be very reliable at tracking our sleep, although the reviews are mixed, rather the major problem with tracking our sleep is that this can lead to anxiety.

Tracking sleep can make some people obsess over their results even though these results may not even be accurate. Constantly checking and worrying about the amount of sleep that you get each night can lead to anxiety and this anxiety can end up harming your sleep rather than improving it.

And of course, this is why most experts recommend that people take off these devices at night for a more restful sleep!

With Love,

Yasmin