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11 bad habits to break for healthy skin

11 bad habits to break for healthy skin

The skin, as the body’s largest organ, plays a vital role in protecting against external elements and regulating internal temperature. So, maintaining skin health is a key part of overall well-being, and it requires mindful and consistent care. However, a few daily habits can have a negative effect on the skin’s appearance and function. By recognizing the following unhealthy practices and adopting a proactive approach to break these habits, one can get radiant, resilient skin.

1. Inadequate sun protection
Excessive sun exposure without proper protection poses a threat to skin health. Prolonged exposure to harmful UV rays can lead to a range of issues, including premature aging, sunburns, and a higher risk of skin cancer. To prevent sun damage, one should wear sunscreen, protective clothing like wide-brimmed hats, and sunglasses while stepping outdoors. Further, the threat of UV rays is not limited to sunny days, as they can penetrate clouds and even windows, making sun protection a year-round necessity.

2. Poor hydration
Adequate hydration is a key step toward healthy skin. When the body is dehydrated, the skin’s ability to retain moisture diminishes, leading to dryness, flakiness, and a dull appearance. Additionally, dehydrated skin is more prone to irritation and inflammation, making it more susceptible to conditions like eczema and dermatitis. Beyond drinking an adequate amount of water, incorporating hydrating serums or moisturizers into the skincare routine can provide an additional boost of hydration for the skin.

3. Neglecting skincare
The importance of a consistent skincare routine cannot be overstated. Neglecting to cleanse, exfoliate, and moisturize regularly can lead to clogged pores, uneven texture, and a lackluster complexion. Additionally, harsh or incompatible skincare products can exacerbate skin problems, potentially causing redness, dryness, or even breakouts. So, one should follow a skincare routine suited to their skin type to get the most out of the products. Additionally, consistency is the key here, as it allows the skin to benefit from the intended effects of each product.

4. Poor nutritional choices
Unhealthy eating habits, like choosing foods high in processed sugars and unhealthy fats, can harm skin health. Such foods can lead to inflammation, a common precursor to skin conditions like acne and eczema. Moreover, foods lacking essential vitamins and nutrients can compromise the skin’s ability to repair and regenerate. Further, excessive intake of sugary or high-glycemic foods can lead to insulin spikes, contributing to increased oil production and acne breakouts. Here, opting for a balanced meal plan rich in fruits, vegetables, lean proteins, and whole grains provides the skin with the nutrients it needs.

5. Not getting enough sleep
Insufficient sleep disrupts the body’s natural rejuvenation processes, which are crucial for healthy skin. Further, chronic sleep deprivation can lead to dark circles, puffiness, and a generally dull appearance. Lack of sleep can also exacerbate existing skin issues and hinder the skin’s ability to repair itself. Finally, elevated stress hormones due to lack of rest can lead to increased oil production, potentially contributing to acne breakouts. So, following a strict sleep schedule and creating a calming bedtime routine can help improve the quality and duration of sleep, benefiting both overall health and skin appearance.

6. Not managing stress
Chronic stress and anxiety can take a toll on skin health. Elevated stress levels trigger the release of hormones like cortisol, which can lead to increased oil production, acne breakouts, and a compromised skin barrier. Additionally, stress-induced habits like excessive face touching or nail biting can worsen skin problems. Here, adopting relaxation practices like meditation, deep breathing exercises, or engaging in relaxing activities can lower stress. Further, seeking support from mental health professionals can be beneficial in managing stress and anxiety.

7. Ignoring moles and skin changes
Moles that seem to have changed in color, size, or shape are known signs of skin cancer. So, regularly checking moles and seeking professional evaluation upon noticing any changes is essential for early detection and treatment. Here, performing monthly self-examinations and consulting a dermatologist to examine any concerning changes can enable early detection of skin cancer.

8. Exfoliating flaky skin
Scratching or rubbing flaky skin can worsen dryness and irritation and disrupt the skin’s natural barrier, leading to further moisture loss and inflammation. Additionally, such aggressive exfoliation can cause micro-tears in the skin, increasing the risk of infection and delayed healing. Alternatively, one should opt for gentle exfoliation with a mild exfoliant to remove dead skin cells and follow it up with a hydrating moisturizer to lock in moisture and soothe the skin.

9. Picking at the skin
Picking at scabs or acne can lead to scarring, infection, and delayed healing. It can also spread bacteria, causing additional breakouts. Additionally, the pressure applied during picking can damage the surrounding healthy skin, potentially leading to further inflammation. Seeking appropriate treatment after consulting a dermatologist can help with acne management by addressing the underlying causes without causing further harm to the skin.

10. Rubbing the eyes
Upon experiencing itching in the eyes, frequently rubbing them can worsen the irritation and damage the delicate skin around the eyes. It can also exacerbate under-eye puffiness and dark circles. The skin around the eyes is fragile and sensitive, making it more susceptible to damage from repetitive or vigorous rubbing. Alternatively, one can use a cool compress or gentle patting motions to soothe the eyes. Additionally, ensuring that eye makeup is removed gently and thoroughly can help prevent unnecessary friction on the delicate under-eye skin.

11. Touching the face with unwashed hands
Using dirty hands to pick at the skin can introduce bacteria and dirt to the skin, potentially leading to breakouts and irritation. The hands come into contact with numerous surfaces throughout the day, accumulating various microorganisms that can be transferred to the face upon contact. So, regularly washing hands with soap and water can help one maintain skin hygiene. Additionally, when stepping outside, carrying hand sanitizer can help minimize the risk of introducing harmful bacteria to the face.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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7 viral infections and their associated warning signs

A virus invades living, normal cells and uses them to multiply, leading to a viral infection. Someone who has a viral infection may notice various signs and symptoms that might be similar to a bacterial infection. However, mistaking the signs for another illness could interfere with its associated treatment plan. Therefore, one must be mindful of the early warning signs of viral infections, seek a professional opinion, and take the necessary steps to fight viruses. Here are some common viral infections and their associated symptoms: 1. Common cold The common warning signs of a common cold include a runny nose, red eyes, fatigue, a fever, a cough, and a hoarse voice. An individual might get the infection when a virus enters the respiratory system. This might occur when the person touches an infected surface, such as a grab rail or table, or shakes hands with another individual who is ill. This will spread the viral infection if the individual touches their nose, eyes, or mouth. This illness is one of many upper respiratory infections that a person may experience. Other infections in this region with similar signs include epiglottitis, pharyngitis (sore throat), sinusitis, and laryngitis. 2. Viral gastroenteritis Some people might contract an intestinal infection called viral gastroenteritis (stomach flu). An individual might develop the infection by coming into contact with an infected person or consuming contaminated water or food. Common symptoms of the viral infection include stomach cramps, nausea, watery diarrhea, and fever. The signs may last a day or two, but some people might experience the condition for up to 14 days. People with a healthy immune system may recover without complications, but those with weaker immunity might experience severe effects of the stomach flu. Therefore, adults should speak to a healthcare expert if they cannot keep liquids down for 24 hours, are vomiting blood, or notice blood in their bowel movements. Even if the symptoms are not severe, an individual must seek an expert's diagnosis. 3. Influenza Influenza, also known as the flu, is one of the most common viral infections in the country today. Influenza spreads easily from one person to the next when they cough or sneeze, and vaccination is usually the ideal way to prevent the disease. As for its symptoms, one may experience an acute onset of cough, sore throat, body aches, fatigue, and fever. The symptoms may occur spontaneously, with a recovery time ranging from a few days to less than two weeks. However, if one leaves the symptoms untreated, the condition could get worse and trigger complications such as pneumonia. Therefore, it is imperative to seek the opinion of a healthcare provider immediately after getting the flu. 4. Yellow fever Yellow fever is an infection categorized under viral hemorrhagic fevers, which may affect how the blood clots. The virus may also weaken blood vessels and lead to excessive and uncontrolled bleeding. Yellow fever is transmitted through mosquitoes. Mild symptoms may include body aches, a fever, fatigue, and a headache. One may also notice serious complications like shock, bleeding, a very high fever, and organ failure. One can get vaccinated and avoid mosquito bites to reduce the risk of yellow fever. Experts also recommend getting lots of rest and drinking plenty of fluids to feel better. One could also take other preventive measures, such as using repellent, using a bed net, and wearing long clothing to repel mosquitoes. 5. Measles Measles is categorized as an exanthematous viral infection that affects an individual's skin. The virus is highly contagious and may spread from one person to the next when the person breathes in airborne respiratory droplets after the infected individual coughs or sneezes. People who develop measles usually become contagious two days before the symptoms surface. These individuals may remain infectious for at least five days. One could identify the onset of measles through signs including a spotty rash, loss of appetite, a fever, and a cough. Other symptoms of the viral infection include red spots that might join together, especially in areas of the face. One might benefit from various treatment options for mild cases of measles. Still, the most viable solution is bed rest and immunization to prevent the spread of the virus and any further health conditions. 6. Human papillomavirus (HPV) The human papillomavirus (HPV) is transmitted through direct skin-to-skin contact. While there are more than 30 strains of the virus that may infect the genitals, only some forms are considered "high-risk" because they can progress to cervical cancer. Getting vaccinated against HPV and receiving regular Pap smears could prevent cervical cancer. Common signs of the human papillomavirus include warts in the genital area, which are rough, cauliflower-like lumps that grow on the skin. An individual should note that while the virus may be transmitted from one person to the next immediately, the symptoms may surface weeks, months, or years later. Therefore, one must get regular health checks to identify any signs of such viral infections and get them treated at the earliest. 7. Polio Sometimes, an individual might be affected by a neurological infection such as polio, which affects the central nervous system, including the brain and spinal cord. The poliovirus causes the disease and affects the throat and intestines, leading to flu-like symptoms. If left untreated, the virus could spread to the brain and spine, causing paralysis. While most people do not experience any symptoms of the polio virus, some people might develop mild signs such as fatigue, fever, headaches, diarrhea, a sore throat, and vomiting. Some people might also be affected by non-paralytic poliomyelitis, which could lead to stiffness of the neck, severe headaches, sensitivity to light, and a feeling of pain or pins and needles in the arms and legs. One should get these signs checked immediately by a healthcare expert if they have no known underlying health conditions. The most common method to prevent polio or reduce the risk of infection is through vaccination.

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