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The Best Diet For Your Skin Type (Everything You Need To Know)




When it comes to skincare there’s certainly no shortage of products, routines, and rituals to help each of us attempt to achieve beautiful, healthy, flawless skin. 

But, how many times have you splurged on expensive lotions, creams, and serums only to find you’re still left with skin that is too dry, dull, oily, or sensitive? 

Or, perhaps you’ve had success with a product or two, but you can’t help but wonder if there’s a simpler way to go about it all. 

I mean, when it comes to the health of our bodies, the “garbage in, garbage out” rule generally applies, right? 

You fill your body with junk, you generally feel less than great. But, when you fuel your body with nutritious foods, you feel good. 

So, what are we hinting at here? Could the “garbage in, garbage out” rule also apply to the health of your skin? 

In short…absolutely!! 

We tend to reach for topical solutions when it comes to skincare, but the truth of the matter is, that what you put into your body can have a profound impact on the health of your skin!

Here we’ll take a look at how diet can affect skin and which foods are best for your unique skin type…

What Determines Skin Type 

Before we take the microscope approach, looking specifically at how the foods you eat affect your skin, let’s take a step back and examine the big picture. 

Generally, skin types are divided into 5 primary categories: normal, oily, dry, combination, and sensitive. 

And, while genetics are thought to play a big role in the type of skin you have, other factors are considered equally predictive:

  • Sebaceous secretions: Your sebaceous glands produce and secrete a group of oils that work to both lubricate and protect your skin. The amount of oils produced by these glands can determine your skin’s level of softness. 
  • Hydration: The water content of your skin essentially determines how your skin is able to stretch. The more hydrated your skin is, the more elasticity it has, keeping the appearance supple and/or flexible.
  • Sensitivity: Sensitive skin most commonly occurs when there is a deficiency in both moisture and fat/oils produced by the body to keep your skin healthy. These deficiencies then cause the skin to react harshly to many types of products (skincare, laundry, clothing), resulting in a lack of tolerance and thus irritations. 
  • Other factors: Aside from the above-mentioned items, there are also many things in your environment that can influence your skin. Your skin can change in response to the environment, climate, stress, sleep, and medications. 

How do you know what type of skin you have? Skincare experts suggest the following: 

  1. Use a gentle cleanser to wash your face, removing any dirt, makeup, or oils, essentially allowing you to examine your skin as a clean slate. 
  1. After gently cleansing your skin, do not use any products (again, think clean slate here). 
  1. Now…wait. Some experts suggest waiting only an hour, and others recommend examining your skin several hours after washing. Either way, during this waiting period, be sure not to rub your face with any cloth, and do not touch your face during this time. 
  1. After you’ve waited an hour or two, it’s now time to examine your face. 
  • Does your face look shiny? If you use a tissue to dab areas like your forehead, nose or chin do you notice oils have transferred onto the tissue? If you can answer yes to these questions, you have oily skin. People with oily skin often have larger pores and characteristically will have a shiny appearance. 
  • Do you notice any flaking, dullness, red patches, or dead skin? If you notice any of these, you have dry skin. People with dry skin often have small pores and may experience itchiness, peeling skin, or even irritated skin. 
  • If you blot your face with a tissue and notice neither dryness nor the presence of oil on the tissue, you have normal skin. People with normal skin have a balance of both moisture and oils and should notice a smoothness when touching their face. 
  • If you notice a bit of all three of the descriptions we’ve discussed so far, you are not alone. The most common skin type is combination skin. Oils and moisture are generally unevenly distributed in people with combination skin. Here, you may notice some areas of your skin are dry, while other sections are prone to have a more shiny appearance due to the presence of oils. 
  • If you notice that your skin has some patches of redness or irritation, or you experience any burning or excessive dryness (causing discomfort), you have sensitive skin. People with sensitive skin are more likely to experience reactions that people with normal skin are not affected by. Determining the cause of such sensitivities (often done with the aid of a physician or dermatologist) can be beneficial. 

Your Diet And Your Skin

Now that you’ve hopefully identified your unique skin type, let’s examine our claim from the beginning of this article – what you eat can impact your type of skin and essentially determine how healthy your skin is! 

But how? 

First, what you eat, or don’t eat, affects the moisture level of your skin. 

As your skin is the largest organ in (on) your body, it is greatly affected by moisture. Staying hydrated replenishes the moisture that your body loses through your skin via sweating and other natural body processes. 

And, your skin needs collagen to stay smooth, firm, and supple, avoiding wrinkles, sagging, and premature aging. This needed collagen is found in foods containing healthy oils, fats, and proteins. 

Melanoma is a serious threat to the health of your skin. And, a diet rich in heart healthy foods has been found to protect your skin against this threat. 

Consuming foods high in unhealthy fats and processed sugars has been linked to an increase in blemishes and acne. Avoiding these items can thus improve the health of your skin.  

And, no matter your age, if your diet is lacking in healthy, nutritious, whole foods, your skin will age more rapidly, resulting in fine lines, wrinkles, and sagging skin.

So then, what foods are best for the health of your skin? 

Normal Skin

Ah, so you’ve been blessed with normal skin, no excessive oil, no real threat of dryness or irritating sensitivities. But, what can you include in your diet to keep your normal skin healthy and looking its best? 

Normal skin types can benefit from a range of healthy foods. 

Be sure to include vitamin-packed greens such as kale, spinach, arugula, swiss chard, broccoli, and cabbage. 

Choose hydrating fruits and vegetables such as watermelon, mangoes, apples, oranges, cucumbers, and celery.  

Wild-caught salmon, trout, sardines, and eggs are healthy sources of protein if you have normal skin. 

And, seek to include probiotic-rich fermented foods, healthy fat from olive oil, and good grains like quinoa and brown rice millet as well. 

Dry Skin

If your skin type is dry, hydration is essential. Be sure you are drinking at least 2 liters of water daily, and fill your diet with hydrating fruits and vegetables such as watermelon, celery, cucumbers, lettuce, and tomatoes.

Skin that needs moisture is also in need of healthy fatty acids and oils. Adding avocados, olive oil, sesame oil and fatty fish such as salmon, trout, halibut, and sardines to your diet will all benefit the health of your skin. 

Be sure to also include nuts and seeds such as almonds, walnuts, cashews, and sunflower seeds as other sources of healthy fat. 

Alcohol, caffeine, and processed sugars can all have a dehydrating effect on your skin, so be sure to avoid these or only consume them in moderation if you have dry skin. 

Oily Skin

If you have oily skin, don’t make the mistake of ditching oil in your diet to cut down on the appearance of oil or shine in your skin. 

Some oils can actually help to reduce the appearance of oil on your skin! 

Foods you should be avoiding include any hydrogenated oils, processed carbohydrates, or foods containing excessive amounts of salt.

Load up instead on foods containing anti-inflammatory oils such as flaxseeds, avocados, olive oil, and fish. 

Also be sure to incorporate plenty of fruits and vegetables such as blueberries, blackberries, cherries, grapefruit, watermelon, spinach, asparagus, cucumber, and broccoli. 

Skip dairy, and look for options such as almond and coconut milk. 

Choose healthy carb options such as quinoa and sweet potatoes. And, be sure to include antioxidant-rich spices such as turmeric and ginger. 

Combination Skin

If you have combination skin, your goal is balance. Balance in your diet will help you to achieve balance in your skin. 

As processed carbohydrates can cause inflammation within the body, try to consume these only in moderation, or avoid them completely. 

Look for low-glycemic or high-protein carbs options such as quinoa, brown rice, and millet instead. 

Provide your skin with hydration by drinking at least 64 ounces of water daily, and seek to include hydrating fruits and vegetables such as broccoli, kale, spinach, swiss chard, arugula, cabbage, watermelon, apples, and oranges. 

Chicken, wild-caught salmon, trout, sardines, greek yogurt, and cottage cheese are all healthy protein choices if you have combination skin.

Sensitive Skin

If you have sensitive skin, your body will greatly benefit from foods rich in both antioxidants and needed fatty acids to help with cell repair and renewal which can work to reduce sensitivity. 

Green tea, apples, berries, avocados, oranges, kale, other dark leafy greens, asparagus, (omega-3 rich) wild caught salmon, sardines, and herring, olive oil, and flaxseeds are all great options to include in your diet. 

And, be sure to avoid foods that can increase irritation and sensitivities such as spicy foods and anything containing additives like MSG, dyes, and other artificial colorings or flavorings. 

Number 1 Cause Of Wrinkled Skin

There is one root cause of old, wrinkled skin… 

And it isn’t old age. 

It’s something called “cellular wrinkling”… 

That’s what happens when your cells lose elasticity and literally bend and fold. 

You can’t fix this problem at the surface. That’s why creams and moisturizers don’t work

You have to attack the problem at its source. 

The One PROVEN Way To Fight Cellular Wrinkling 


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Exploring the Role of the Health Belief Model in Preventative Health Behaviors



Preventative health behaviors are essential for maintaining overall well-being and preventing the onset of various illnesses and diseases. One model that has been widely used to explain and promote these behaviors is the Health Belief Model (HBM). The HBM is a psychological model that was originally developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegels. It aims to explain and predict health behaviors by taking into account individual beliefs and perceptions.

The HBM is based on the premise that individuals are more likely to take action to prevent or control a health issue if they believe that they are susceptible to the issue, that it is severe, that taking action will be beneficial, and that they are capable of taking the necessary steps. These four key elements are known as perceived susceptibility, perceived severity, perceived benefits, and perceived barriers, respectively.

Perceived susceptibility refers to an individual’s belief about their personal risk of developing a particular health issue. For example, someone who believes that they are at high risk of developing heart disease may be more likely to engage in preventative behaviors such as exercising regularly and eating a healthy diet.

Perceived severity is the individual’s belief about the seriousness of the health issue. If someone believes that the consequences of not taking action to prevent a particular health issue are severe, they may be more motivated to engage in preventative behaviors.

Perceived benefits refer to the individual’s belief that taking action to prevent or control the health issue will be effective in reducing the risk. If someone believes that exercising regularly and eating a healthy diet will help to lower their risk of developing heart disease, they may be more likely to engage in these behaviors.

Perceived barriers are the obstacles that may prevent an individual from taking action to prevent or control a health issue. These barriers may be financial, logistical, or psychological. For example, someone may be deterred from exercising regularly due to a lack of time or access to a gym.

The HBM has been applied to a wide range of preventative health behaviors, including cancer screenings, vaccinations, and healthy lifestyle choices. Research has shown that individuals who have higher levels of perceived susceptibility, severity, benefits, and lower levels of barriers are more likely to engage in preventative health behaviors.

Healthcare providers and public health professionals can use the HBM to design interventions and communication strategies that promote preventative health behaviors. By addressing and changing individuals’ beliefs and perceptions, these interventions can help to increase motivation and enable people to take action to protect their health.

In conclusion, the Health Belief Model is a valuable framework for understanding and promoting preventative health behaviors. By considering individuals’ beliefs and perceptions about their health, healthcare providers can design effective interventions that motivate and empower people to take control of their well-being. The HBM plays a crucial role in shaping public health strategies and encouraging individuals to adopt healthy lifestyles to prevent the onset of diseases and illnesses.

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How to Perform CPR Fast and Effectively




( – EVERYONE HAS SEEN THE tense moments in movies where someone collapses, and someone else dashes to the scene to begin cardiopulmonary resuscitation (CPR).

One crucial action, such as retrieving an automated external defibrillator (AED), can make the difference between life and death. This action is typically not given much emphasis.

Follow these life-saving steps immediately:

Step 1: Check the Scene

Check to see if the person is alright by tapping them and asking if there are any chemical spills or downed electrical lines.

Step 2: Check for Breathing

Proceed to the next step immediately if they are not breathing or are only sometimes gasping for air.

Step 3: Call 911 and Grab the AED

Tell anyone close to perform these actions so that you can start CPR. Gordon Tomaselli, M.D., a former president of the American Heart Association, advises skipping the AED and beginning compressions as soon as possible if you have to search for the device that shocks the heart back into rhythm.

Step 4: Start CPR

Use the AED first if it’s nearby: When an AED shock is administered within the first minute of a cardiac arrest, nine out of ten victims survive. Perform chest compressions until aid comes if an AED is not available.

Compressions can increase the chances of survival by two or three times if performed in the first few minutes after cardiac arrest.

How to Do Chest Compressions: Place the heel of one hand in the center of the chest, precisely at the nipple line, while kneeling next to the individual to perform chest compressions.

Put the other one on top of the initial one. Put your fingers together. Locked elbows, apply force quickly. Compress between 100 and 120 times per minute; this is the beat of “Stayin’ Alive.”

Each time, delve two inches deeper.

Step 5: Follow the AED’s Instructions

The AED’s audio instructions walk you through every stage of using it after you turn it on. All you have to do is listen and answer. The instructions will tell you how to position the electrode pads and whether you should click the button to shock someone.

They also recommend restarting CPR if a shock is ineffective.

Step 6: Continue CPR

Hands-only CPR is equally successful in the initial minutes following cardiac arrest in adults and teenagers as it is when combined with rescue breathing.

Continue until your breathing returns, assistance comes, or you cannot continue.

If you are faced with a situation where someone near you requires CPR, follow the step-by-step guide below to potentially save a life.

Copyright 2024.

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Your 4-Week Plan for Better Mental Wellness




( – Everything in your day to day and your life is impacted by your mental health. There are other options outside therapy, medication, and even meditation to maximize it.

You can do many little things to improve your mental health, remove obstacles in your path, and achieve your life goals.

Being happy with your mental health does not imply that you never experience terrible days. It means you can handle those days with more extraordinary fortitude and less effort.

And perhaps you can figure out how to prepare yourself for even fewer of them down the road.

This four-week strategy helps you do things differently, think outside the box, overcome obstacles, and feel joy and amazement. In essence, it improves your mental health.

Week 1: Take a Breather

Day 1: Pause for a Minute

Take a moment to ground yourself by noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Day 2: Focus on Your Breath

Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times to relax.

Day 3: Let Your Mind Wander

Sit quietly without distractions, allowing your mind to relax and think positively, boosting creativity and mood.

Day 4: Embrace JOMO

Limit social media use and enjoy the joy of missing out (JOMO). Focus on what matters to you rather than online content.

Day 5: Get Some Rest

Prioritize sleep by setting a bedtime, keeping your room cool, and avoiding screens before bed.

Week 2: Ask a Question a Day

Day 1: What’s Going Well?

Focus on what’s working well to boost positivity and well-being.

Day 2: How Will This Decision Affect Me?

Consider the short-, medium-, and long-term consequences of your decisions to reduce anxiety.

Day 3: How Am I Feeling Right Now, Really?

Identify and understand your genuine emotions without labeling them as good or bad.

Day 4: What’s Possible Today?

Adapt to daily challenges by asking what’s achievable rather than striving for perfection.

Day 5: What Can I Let Go Of?

Identify and start letting go of negative self-talk or unhealthy relationships.

Week 3: Fuel Your Mood with Food

Day 1: Eat a Day’s Worth of Greens in One Meal

Incorporate two cups of leafy greens, such as spinach or kale, into your diet for mental and physical benefits.

Day 2: Sample the Rainbow

Eat various colorful fruits and vegetables to boost optimism and reduce stress.

Day 3: Dive Into Seafood

Include fatty fish like salmon for omega-3s and vitamin D, which support brain health.

Day 4: Shift Your Snacks

Choose nuts like almonds or walnuts to nourish your brain with essential nutrients.

Day 5: Add Friends

Share meals with friends to enhance mental wellness through social connections.

Week 4: Use These Mind Hacks

Day 1: Embrace Uncertainty

Accepting what you can’t control helps reduce stress and anxiety.

Day 2: Plan for Hurdles

Prepare for daily challenges to stay balanced and resilient.

Day 3: Change Your Language

Reframe negative emotions by noting them as feelings rather than defining yourself by them.

Day 4: Balance Your Negativity with Positivity

Counter negative thoughts with positive ones to improve mental well-being.

Day 5: Be Amazed

Experience awe through nature, art, or inspiring talks to boost creativity and mood.

Mental health impacts how we think, behave, and feel. It’s closely tied to physical health, and nearly everyone faces mental health challenges at some point.

This 30-day plan offers simple daily changes to help reduce stress and anxiety, enhancing mental well-being and resilience.

Copyright 2024.

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