BENEFITS OF OATMEAL :)

Having a steaming bowl of oatmeal is an excellent whole grain breakfast to promote better health.
Oats are cereal grain loaded with fiber, protein, and nutrients like iron, magnesium, potassium, selenium, folate, and omega-3 fatty acids. Moreover, they contain powerful phytonutrients and antioxidants for your health.
To boost the health benefits of oatmeal, simply add nuts, fruits, or spices. Do not add too much sugar, though. Instead, let the natural flavors of the fruits and spices enhance its taste.

Here are the top 10 health benefits of oatmeal.

1. Lowers Cholesterol

The fiber present in oatmeal has lipid-lowering benefits. The beta-glucan soluble fiber lowers LDL (“bad” cholesterol) levels and decreases intestinal absorption of cholesterol.

The U.S. Food and Drug Administration recommends a daily intake of 3 grams of beta-glucan to lower LDL cholesterol. Just one-half cup of old-fashioned oats contains about 2 grams of this soluble fiber.

In addition, oatmeal contains an antioxidant called avenanthramide that protects against LDL oxidation. A study published in The Journal of Nutrition in 2004 suggests that these antioxidant compounds give even better results when combined with vitamin C.

So to enhance the cholesterol-lowering effects, combine your oatmeal with a vitamin C-rich food such as an orange.

2. Reduces Cardiovascular Risk

Oatmeal is rich in antioxidants that fight free radicals and reduce oxidative stress and inflammation that contribute to atherosclerosis or hardening of the arteries- a leading cause of heart attacks.

Also, the lignans present in oats help prevent heart disease and the beta-glucans promote heart health and have been found to improve ischemic heart injury. This superfood also offers significant cardiovascular benefits for postmenopausal women.

3. Aids in Weight Loss

An oatmeal breakfast is great for those striving to lose those extra pounds and maintain a healthy body weight. Being rich in protein and fiber, it makes you feel fuller and satiated.

A 2013 study published in the Journal of the American College of Nutrition suggests that oatmeal provides more filling fiber than other cereals.

Researchers have also compared the effects of unflavored instant oatmeal and oat-based cold cereals and found that the former is better at keeping you fuller and reducing your subsequent energy intake.

They reported that the processing of the soluble fiber beta-glucan in manufacturing cold cereals renders it less effective. These findings were presented at Experimental Biology 2013. Higher levels of beta-glucan are associated with a higher level of peptides, which are appetite-control hormones.

4. Stabilizes Blood Sugar

Oatmeal contains high-quality carbohydrates that provide a steady source of energy compared to other breakfast options. Being high in fiber, the body digests it slower and it does not cause a spike in blood glucose levels.

Moreover, scientific studies have found that regular consumption of whole grains like oats reduces the risk of developing Type 2 diabetes.

5. Lowers High Blood Pressure

A 2002 study published in the Journal of Family Practice showed that regular consumption of oat cereal helps reduce systolic and diastolic blood pressure in people with mild or borderline hypertension.

Oat bran and whole oats are particularly useful for controlling high blood pressure. Plus, the fiber and magnesium content in oatmeal slow down the formation of plaque and help increase blood flow.

A daily serving of whole oats and adding more whole grain products to your diet will help control high blood pressure and reduce your risk for heart attacks.

6. Protects Against Breast Cancer

Oatmeal is rich in phytochemicals like lignans and enterolactone that protect against cancers. Enterolactone, in particular, has been found to be effective in preventing breast and other hormone-related cancers.

In addition, the soluble fiber in oats, rye, and other similar foods has a direct impact on breast cancer cells.

A 2007 study published in the International Journal of Epidemiology also shows that premenopausal women with a diet rich in whole grains may reduce their risk of developing breast cancer by 41 percent.

7. Supports Intestinal Health

The high fiber content in oatmeal has significant benefits for your colon and intestinal health. It is good for people suffering from ulcerative colitis and also can reduce the risk of developing colon cancer. Plus, oatmeal contributes to healthy bowel functioning and helps relieve constipation.
This whole grain food is also a good wheat alternative for celiac patients. However, it should be eaten in moderation as it has small amounts of gluten.
When adding fiber to your diet, make sure to drink plenty of water too as it will help the fiber do its job.

8. Keeps Stress at Bay

This warm and soothing breakfast cereal helps keep anxiety and stress away. It induces the brain to increase production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite.
In addition, it contains magnesium that helps improve sleep quality, thereby promoting relaxation.
Even a small serving of this complex-carbohydrate food can help relieve stress. To enhance the health as well as mood benefits of this guilt-free comfort food, add blueberries to your bowl of oatmeal. Blueberries are considered one of the best stress-busting foods due to their high antioxidant and vitamin C content.

9. Boosts Immunity

Whole grain oats are rich in immune-boosting nutrients. They are a good source of dietary fiber, which is linked to changes in immune cell activity.
Moreover, the beta-glucans in oatmeal have antimicrobial and antioxidant properties. Studies suggest that beta-glucans help enhance the immune system response to bacterial infections.
To derive the immune-boosting benefits of oatmeal, opt for steel-cut or old-fashioned rolled oats instead of the instant oatmeal varieties that are often loaded with sugars.

10. Soothes the Skin

Apart from eating oatmeal, you can also use it to soften and moisturize your skin. Also, oat baths are often used to relieve redness, itching, and skin irritation. It is suitable for all skin types and has anti-inflammatory and exfoliating effects.
Due to its saponins, oatmeal also works as a natural cleanser and removes excess oil, dirt and impurities from the skin. Moreover, some oat phenols work as strong ultraviolet absorbers to protect the skin from sun damage.

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Home Remedies for Acne

Acne is a common skin problem that affects people of all ages. Teenagers suffer the most from acne because of the increased hormone levels in their body.
Sleep deprivation, too much stress, unhealthy eating habits and a hectic lifestyles can also cause acne. Acne can appear on the face, chest, back and scalp. Although there is no definitive cure, there are many simple and easy natural cures using common ingredients found in your pantry and refrigerator to prevent or minimize the problem.

1. Baking Soda

Baking soda or sodium bicarbonate works as a gentle exfoliant for your skin. Thus, it unplugs the pores and removes dead skin. It also helps regulate the pH balance of the skin and has mild anti-inflammatory and antiseptic properties. All these characteristics make it an excellent home remedy for clearing acne.

• Mix together two tablespoons baking soda, one teaspoon cinnamon powder, the juice of half a lemon, and five tablespoons honey. Apply it on your face and wash after five  minutes.
• You can also apply a paste of one or two teaspoons of baking soda and a little water. Again, rinse it off after five minutes.

Use baking soda on your skin once or twice a week.

2. Oatmeal

Oatmeal is beneficial in reducing acne because it cleanses your skin pores and absorbs excess oil. Plus, it exfoliates your skin.

1. Mix one teaspoon of honey and the juice of half a lemon in a cup of cooked oatmeal.
2. Rub this mixture over your skin.
3. Leave it on for 30 minutes and then rinse with lukewarm water.
4. Do this once or twice a week.  

3. Fuller’s Earth

Fuller’s earth also known as multani mitti is good for greasy and acne-prone skin as it absorbs excess oil (without over-drying your skin) and unclogs the pores. It helps improve your complexion too. You can find it at Indian grocery stores.

1. Mix equal proportions of Fuller’s earth (multani mitti), rose water, and sandalwood powder.
2. Apply this mud pack to your face.
3. Wash after it dries up.
4. Repeat he process once a week.

4. Lemon Juice

The acidic property of lemons can be very useful in treating acne. Lemon will clean out dirt that has accumulated in the pores and will harden the sebum. You can use it on your skin daily but if it is too drying then use it every two or three days.

• Rub a slice of lemon on the affected area and leave it for a few hours before rinsing your face with water.
• You can also mix lemon juice with rose water in equal amounts and use the solution to wash the affected area thoroughly.

5. Toothpaste

The toothpaste that you use regularly to clean your teeth can also help clear up an acne problem. This is in fact one of the easiest home remedies for acne.
Apply a small amount of white toothpaste on the affected area before going to bed. The toothpaste will reduce the swelling and dry out the acne. Within a day or two, you should see significant improvement.

6. Tea Tree Oil

Another popular natural treatment for acne is tea tree oil. Tea tree oil acts like an antiseptic and disinfects the pores. In addition, it helps kill the bacteria that cause acne.  Just apply one drop of tree tea oil to the affected area three times a day.
If the application of undiluted tea tree oil causes skin irritation, redness, and over drying then use a 5 percent solution of tea tree oil.

7. Orange Peel

The acidic property and high vitamin C present in an orange makes it a perfect remedy for acne. You can use the juice from the orange as well as its peel, but the peel can be more effective.

1. Put orange peel in the sun and let it completely dry out.
2. Grind the dried peel into a powder and add water to make a paste.
3. Apply the paste to the affected area and leave it on for 10 to 15 minutes. Then wash your face with warm water.

8. Aloe Vera Gel

The soothing and anti-inflammatory properties in aloe vera can treat acne in a matter of a few days. Aloe vera gel is also helpful in healing the scars caused by acne.
You can buy aloe vera gel from the market or get pure aloe vera gel by cutting a leaf off an aloe vera plant and squeezing the gel from the middle. Apply the aloe vera gel to the affected area twice daily.

9. Fenugreek

The herb fenugreek can also be used in the treatment of acne due to its anti-inflammatory, antioxidant and antiseptic properties.

• Mix fresh fenugreek leaves with water to make a smooth paste. Apply the herbal paste on the affected area and leave it on for about 10 to 15 minutes. Then wash your face with warm water. Repeat the process for three to four days to allow the acne to heal.
• Alternatively, grind one teaspoon of fenugreek seeds into a fine powder and add a little warm water to it to make a paste. Apply this paste on the affected area. Leave it on for about 20 minutes or overnight and then rinse it off. Do this two or three times a week.

10. Indian Lilac

Indian lilac, also known as neem, can be used for the treatment of various skin problems. It contains antiseptic and antimicrobial properties that help kill the bacteria that cause acne. Also, it soothes the redness and inflammation of skin breakouts.

• Make a paste of tender Indian lilac leaves by adding a little water. Add some turmeric powder to the paste and then apply it on the affected area. Leave it on for 20 minutes and then wash it off. Do this at least twice a week.
• You can also apply neem oil a few times a day until you see improvement.

These simple and easy-to-follow natural treatments for acne can solve the problem to some extent. For best results, you must also live a healthy lifestyle. If you cannot successfully treat your acne with these home remedies, you should consult a doctor.




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Natural way to remove the annoying Blackheads and Whiteheads ^_^

How to get rid of blackheads and whiteheads

Black heads and white heads form when the openings of your hair follicles get clogged with oil and dead skin. Black heads are called comedones by doctors because when they open on the skin’s surface, they appear a dark color because of the backup in your hair follicles. When those comedones are closed, they are called whiteheads because the white head is raised on your skin and forms bumps.

You typically get black heads and white heads on your face in places like your nose and forehead. You can get rid of them by using an extractor, steaming your skin and using the right medication and home remedies.
Remember – Be gentle to your skin. Never pinch, scrape, poke, press, or squeeze too hard!

Expose your black heads and whiteheads to steam. The heat from the steam produced by boiling water will help open up your pores and release the dirt and oil backed up inside. Once you remove that bacteria, your black heads and white heads will heal much faster. Boil water and pour into a shallow bowl. Place your face over the bowl, putting a towel over your head to trap the steam. Stay there for about ten minutes, then immeditaly wash your face with a mild soap to remove the dirt and oil you just released. You can also expose your black heads and white heads to a steam room or the steam created by a hot shower.

Get the right medication. Your dermatologist can prescribe a medication that will be stronger than exposing your skin to steam. The Cleveland Clinic says medications containing retinoids will help kill the oil and bacteria trapped inside your white heads and black heads.

Use aloe vera to get rid of your white heads and black heads. Aloe vera contains an ingredient that can calm down the swelling of your acne and speed up the healing process. Either use the juice from an aloe vera plant or buy aloe vera gel at the store. Rub the gel or juice into your black heads and white heads with your hand or a cotton ball and let it evaporate into your skin.

You can try an extractor on your white heads and black heads. An extractor is a tool that looks like a scissors but has loops on both ends. Place those loops around your black heads or white heads and gently squeeze until the dirt and oil oozes out of your skin. Make sure you correctly clean the extractor first with a sanitizer or boiling water. You may visit an esthetician for the treatment as improper use of the extractor can cause scarring.

Maintaining a clear and beautiful skin, takes time, consistency and effort. Dermatologist may recommend lots of products, but some of them can be expensive and may actually take a long time to work.

You can, however, incorporate some home remedies for blackheads and whiteheads into your daily beauty regimen and in a few weeks, you will experience a drastic reduction or even total elimination of the problem.

● Toothpaste – Toothpaste is an effective blackhead and whitehead remover. Apply a thin paste to your infected areas and let it sit on your face for at least 25 minutes. You will probably feel a burning sensation when you apply the toothpaste, but this is normal and will pass. Once you remove the toothpaste, the top of your blackheads and whiteheads will disappear, but you still need to thoroughly wash your face to remove the buildup underneath. Repeat this home remedy every other day for two weeks.

● Almond or oatmeal – Mix either oatmeal or almond powder with just enough rose water to make a spreadable paste. Apply it to your problem areas with your fingertips first and then apply it to the rest of your face. Let it set for about 15 minutes and then rinse your face with cold water.

● Rice – Soak rice in milk for 5 hours and then grind this in a blender until it is paste-like in consistency. Use the paste as a scrub on affected areas of the body.

● Potatoes – Grate raw potatoes and then rub the area with the mixture. Wash it off after 15 minutes.

● Fenugreek leaves – Crush some fenugreek leaves and mix with water to form a paste. Put this on the face for 15 minutes and then remove it. Do this every night to keep your face free of blackheads.

● Coriander leaves – Mix some coriander leaves and a little turmeric powder with water and form a paste. Use this as a mask to eliminate blackheads.

● Oatmeal -Grind oatmeal into a powder in a blender and then add some rose water. Use this on affected areas for 15 minutes and then wash it off with cold water.

● Baking soda – Prepare a mixture of equal parts of baking soda and water and rub it onto your face or other body areas prone to blackheads. Leave it on for 15 minutes and then rinse it off with warm water.

● Honey – is also good for removing blackheads. Spread honey on the affected area and remove it after 15 minutes.

● Tomato – Tomatoes have natural antiseptic properties that dry up whiteheads and blackheads. Peel and mash a small tomato. Apply the tomato pulp to your blackheads and whiteheads before going to bed. Leave the tomato pulp on your face while you sleep and then wash your face in warm water in the morning.

● Lemon -Wash your face in warm water. Then, squeeze the juice of one lemon into a bowl. Add in a pinch of salt and stir the mixture. Apply the mixture to your blackheads and whiteheads. Leave the mixture on for approximately 20 minutes and then wash your face with warm water again.

● Lime – You can also use equal parts of lime juice and cinnamon powder and apply this mixture to blackheads. Leave it on overnight and rinse it off in the morning

● Cornstarch – Mix about a three-to-one cornstarch to vinegar ratio into a paste. Apply it to your problem areas and let sit for 15 to 30 minutes. Remove the paste with warm water and a washcloth.

● Yogurt - Mix three tablespoons of plain yogurt with two tablespoons of oatmeal. Add one teaspoon of olive oil and one tablespoon of lemon juice to the mixture. Stir the mixture thoroughly and apply it to the effective area of the face. Let the mixture sit for five to seven minutes then rinse off with cold water.


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10 Superfoods for Healthy Skin ^_^

Top 10 Superfoods for Healthy Skin

Top 10 Superfoods for Healthy Skin

Skin is the body’s largest organ. Many people rely on cosmetic products to care for their skin. But rather than chemical-based products, the skin would benefit greatly from proper nourishment. You can nourish your skin from the inside out by eating the right kinds of food.

While genetics and lifestyle habits play a significant role in skin health, by eating the right foods you can easily fight acne, reduce fine lines and wrinkles, protect it from sun damage and enhance your skin’s natural beauty. There are many foods with skin-friendly vitamins that will not only benefit your health but also your skin.

Here are the top 10 superfoods for healthy skin.

1. Oranges

Oranges are very beneficial for skin. This citrus fruit is extremely high in vitamin C, which is required for producing, maintaining and repairing skin cells. This particular vitamin also helps improve the texture and color of the skin as well as prevent the various signs of early aging.

Plus, the B complex vitamins, including B1 and folate, present in oranges improve blood flow. This means more oxygen and nutrients reach the skin, which is required to maintain a healthy tone. Improved circulation also keeps the skin hydrated, preventing dry skin and flaking.

You can eat oranges as a snack, include some in a mixed fruit salad or drink orange juice.

2. Almonds

To keep your skin looking its best, include almonds in your diet plan. Almonds are one of the best food sources of vitamin E that helps nourish your skin and protect it from the sun’s damaging ultraviolet rays.

Almonds also contain various antioxidants and anti-aging properties that help reduce wrinkles, fine lines and other signs of aging. The essential fatty acids present in almonds are known to help reduce swelling and inflammation, thereby helping to treat skin disorders such as acne, psoriasis, and eczema.

You can eat whole almonds as a snack or add sliced almonds to salads, cereal, yogurt, or baked goods. However, try to eat almonds in moderation, as they are also high in calories.

You can massage your face, hands and legs regularly with almond oil to enjoy a remarkably glowing and radiant complexion that will surely make you look younger than your age.

3. Avocados

Avocados are considered Mother Nature’s skin moisturizer due to the healthy fats and nutrients present in them. In fact, they act as humectants for your skin and help give it a more youthful quality and reduce the appearance of fine lines and wrinkles.

Also, this fruit contains vitamins C, E, K, folic acid, magnesium and potassium, which are all essential for healthy skin. The high amount of vitamin E helps protect the skin from wrinkles and damage caused by sun, smoke, and pollution. Plus, the proteins and healthy fat present in avocados help keep your hair healthy and shiny.

For good skin complexion, rub the pulp of ripe avocado against your skin two to four times a week. You can also try an avocado facial that can be easily prepared at home. Mash some avocado and mix it with a little milk. Apply it to your clean face. Leave it on for 10 minutes and then rinse it off with lots of water. Plus, do not forget to include this fruit in your diet.

4. Blueberries

When it comes to the best foods for your skin, you simply cannot leave out blueberries. Blueberries are high in vitamin C, a strong antioxidant that helps keep the collagen in your skin healthy. In fact, the U.S. Department of Agriculture studied 40 common fruits and vegetables, and blueberries ranked number one for antioxidant activity.

Plus, these berries are high in anthocyanins and quercetin, which help reduce inflammation and keep your skin evenly toned and radiant.

To prevent signs of premature aging, add half a cup of blueberries to your yogurt or cereal every day. You can even drink a glass of blueberry juice. Other berries like raspberries, blackberries and strawberries also are good for the skin.

5. Tomatoes

Tomatoes are extremely good for your skin. They contain a high level of the anti-aging antioxidant known as lycopene, which helps protect the skin from sun damage.

The acidic property in tomatoes helps in reducing and clearing up acne and other skin blemishes. The vitamin A in tomatoes also helps keep your hair shiny and strong.

You can find many ways to include tomatoes in your diet. Also, you can apply tomato pulp on your skin, leave it on for a minimum of 10 minutes and then wash it off with lukewarm water. Do this daily to make your skin feel clean and shiny.

6. Green Tea

Green tea is considered one of the healthiest drinks and the best part is that this healthy drink is a storehouse of skin benefits. It contains a great deal of antioxidants that help eliminate free radicals to prevent premature aging.

Green tea is highly beneficial in treating different types of skin disorders like acne, pimples, psoriasis, rosacea, wrinkles, and warts. Plus, it is extremely effective in safeguarding the skin against sunburn and tanning when applied locally.

Several studies have also demonstrated that green tea helps combat skin cancer by blocking the cancer-causing harmful enzyme. So, to enjoy healthy and glowing skin as well as a good complexion, try to drink at least two cups of green tea daily.

7. Spinach

This popular leafy green vegetable has immense health benefits. Spinach is also good for your skin being a rich source of vitamins A, B, C and E as well as potassium, iron, calcium, magnesium and omega-3 fatty acids.

The high amount of vitamin A present in spinach acts as an antioxidant and helps prevent cell damage and premature aging. Packed with beta-carotene, spinach also helps prevent dry skin and wrinkles and  protects the skin against sunburn and UV damage.

For healthy skin, drink half a glass of spinach juice daily.You can also add spinach to your salad or use it to garnish your dishes.

8. Dark Chocolate

It is true that dark chocolate is good for your skin. The flavonoids present in dark chocolate protect the skin from the sun’s harmful UV rays, one of the biggest causes of unhealthy skin. It also helps increase blood flow to the skin and improve the skin’s hydration and complexion.

Plus, the cocoa extract present in dark chocolate helps reduce skin roughness and scaling and inflammatory chemicals that are harmful to the skin.

As dark chocolate contains a lot of calories, eat no more than three ounces daily. You can also add dark chocolate to smoothies or homemade cakes and muffins.

9. Salmon

Salmon is another superfood that can make your skin healthy and radiant. Being a rich source of omega-3 fatty acids, this cold water fish is known to nourish the skin by reducing the body’s production of inflammatory substances. This in turn helps clear clogged pores and reduce fine lines and wrinkles, leaving your skin looking clear and refreshed.
Omega-3 fatty acids also improve circulation, which is crucial to skin health. Salmon also has selenium and zinc. While selenium helps protect the skin from harmful UV rays, zinc stimulates the production of new cells and sloughing of dead skin, which leaves a nice glow.
You can enjoy grilled, baked and cooked salmon to keep your skin glowing with health.

10. Eggs

Eggs are packed with high quality protein, vitamins A, D, E and highly absorbable B-complex vitamins, as well as minerals like iron, copper and selenium that play an important role in skin health. While selenium helps keep the skin free of infections, vitamin A helps in the development of new skin cells and the growth of new tissue required for healing wounds.
The copper present in eggs promotes skin elasticity. Plus, the antioxidants found in eggs protect the skin against the UV damage that can cause fine lines, brown spots, and even cancer.
A serving of two large eggs helps provide sufficient protein to maintain healthy skin as well as hair. You can also use eggs in homemade face masks and conditioners.
To keep your skin healthy and young for years, be sure to incorporate these superfoods in your diet. Also, maintain a healthy lifestyle that includes regular physical exercise, drinking ample amounts of water, sleeping for six to eight hours daily, reducing stress and laughing more. This will slow down the aging process and help you maintain healthy and glowing skin.

Resources:
www.dailymail.co.uk/health/article-2155595/Tomatoes-help-skin-young-protect-sunburn.html
www.mirror.co.uk/lifestyle/health/orange-juice-makes-us-more-beautiful-1154529

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