There is a common saying that connects beauty to people who sleep a lot. Everyone knows that sleep is important, but it is difficult to get enough sleep in this busy world. Here are some tips to help you get more age defying sleep. First, you should always try to be asleep between 10 p.m. and 2 a.m. Growth hormones are secreted when you sleep, and the amount of secreted hormones is dozens of times greater between these hours than at any other time of the day. These hormones renew the skin. Second, when you sleep, use a pillow which is the proper height for you. When you use a pillow that is too high, your neck can become wrinkled. Therefore, it is important to use a pillow that is from 6 cm to 8 cm in height in order to maintain the shape of your neck. Finally, when you sleep, your posture should be straight. If you sleep on your stomach or sideways, your face can be pressed on the pillow and this can cause wrinkles.
When you wash your face, the temperature of the water should be between 15 and 20 degrees. At this temperature, the water can help the elasticity of your skin and also aid in maintaining its moisture. If you use water that is hotter than 35 degrees, it is likely to cause facial flushing. When you rinse your face, it is easy to miss the outer portion of your face including the border of your chin and hairline. If you do not rinse thoroughly, the dirt and soap remains on your skin and can cause skin trouble such as acne. Therefore, it is essential to rinse thoroughly. You should take at least 5 minutes to wash your face. If you invest the time, you can filter out impurities from every inch of your face. You should also try to minimize friction when you wash your skin. If you are too rough when you wash your face, it can cause wrinkles on both sides of the mouth. In order to minimize friction between the skin on your face and hands, apply water in a circular motion over your face. Wash your face from bottom to top. If you wash from top to bottom, it can make your skin droop and cause deep wrinkles.
Blocking UV rays
The majority of people only apply sunscreen on sunny days. However, it is necessary to apply sunscreen even when you are at home or the office as well as when you go out. This is because even interior lights can accelerate skin aging. If you do not block ultra violate rays, your skin becomes dry and it can cause various skin problems such as wrinkles, pigmentation, acne, and loss of elasticity. Therefore, you should apply sunscreen before you go out. When you are inside and going about everyday life, use SPF 15 PA++. When you go out, you must wear sunscreen that is at least SPF 30 PA++.
Water is necessary for all bodily functions from transferring information between cells to discharging waste. If we do not have enough water in our bodies, our bodies cannot function properly. Therefore, you should drink water on a regular basis. It is good to drink water just after you wake up in the morning. Drinking a glass of water on an empty stomach helps to wake you up and plays a role in regular bowel movements. Drink cold water. Hot drinks evaporate the moisture in your skin, but cold water can help to burn fat. Drink water often, but avoid it 30 minutes before and after meals. If you drink water within 30 minutes before or after a meal, it makes digestion more difficult and leads to the accumulation of fat in cells. Drink a glass of water seven times a day in your spare time while working. It removes waste in your body and keeps the skin moist.
Food for healthy skin
Eat an apple with its peel. Juicy and crispy apples play an important role in removing waste. Sour apples contain various antioxidants including vitamin C which is abundant in the red peel. Chicken wings, anglerfish, blowfish, and the knee cartilage of cows contain an abundance of collagen. Collagen makes the skin elastic and prevents wrinkles. Zucchini, pumpkins, and carrots contain a great deal of vitamin A. Vitamin A reduces the secretion of sebum, aids in the regeneration of skin cells, and restores rough skin. It strengthens the resistance of skin and helps to prevent bacterial infections. Sebum is an oily substance produced by glands in your skin. Bellflowers control flushed skin tone by aiding with the circulation of blood. They help to calm the redness of acne and they inhibit unnecessary sebum creation. Blue skin fishes including mackerel and salmon are rich in omega-3 fatty acids, which are effective in preventing skin cancer and minimize skin damage caused by ultraviolet light. Salmon has especially strong antioxidants that help with blood circulation. Nuts and green vegetables are rich in vitamin E known for reviving youth. Aging is largely caused by oxidation. Vitamin E is effective in preventing aging through antioxidants. Lettuce is juicy and is abundant in vitamins A and C, as well as minerals, all of which are effective in promoting skin whitening and flexibility. Tomatoes are also excellent for promoting antioxidant activity. They are effective when you eat them, and blackheads around your nose can be removed when you rub them on your skin. In addition, there are many anti-aging foods. However, you cannot eat foods that are only good for the skin. Therefore, it is important to have a balanced diet.
There are some exercises that can help keep you young. First, there is one to make the face small. Pronounce “Ah”, “Ehe”, “Ei”, “O”, “Ou” over ten times as accurately as possible. Here is another way. Let the air into both of your cheeks and move it left and right and up and down. Continue this more than 10 times.
Move your shoulders to relieve tension in your neck muscles. If you take away the tension in your neck muscles, your chin line will be slender.
Wrap and cross your arms. Raise your elbows as high as your shoulders. Draw a figure of 8 with your shoulders slowly and do not move your head. It’s effective when you do this for one or two minutes every day.
Lose weight in your lower chin
Stretch the muscles in your chin by closing your mouth lightly and looking at the ceiling. Maintain this position for five seconds with your mouth open and hold up your tongue. Move back to a natural position slowly for 5 seconds. Clench your fists slightly and press behind your ear to the lower jaw firmly.
Moderate aerobic exercise
Moderate aerobic exercise can reduce body fat and improve the function of your lungs and heart. It is advisable to exercise at least 30 minutes a day 3 times a week to the point that you sweat lightly. Walking, jogging, hiking, and bike riding are good examples of exercise that move the upper and lower body rhythmically.
Anaerobic exercise is as important as aerobic exercise because it makes muscles solid. Some anaerobic exercises include weight training, push-ups, and 100 meter sprints. It is important to exercise consistently. Excessive physical exercise reduces the stamina of your body drastically and disturbs regular exercise habits. Therefore, you should exercise up to your own physical endurance.
When you stretch and straighten yourself, the length of your muscles will be optimized, you will become more flexible, and you can straighten your spine. Stretching before going to sleep can help promote sound sleep. You should observe some precautions when you stretch. Stretch muscles slowly and breathe until you feel like your muscles are being pulled a little. You should never stretch to the point of pain. Muscles are relaxed sufficiently when you maintain one position from 10 to 30 seconds. Do not bounce your body when you stretch. It increases the risk of injury. Extend your body gradually and slowly. Your body needs time to become flexible. Therefore, you must not try to make too much progress too quickly. It is good to stretch at least three times a week.
Basic posture of stretching
Breathe easily. If you pay too much attention to your breathing, muscles can become stiff. Stand with your feet slightly wider than shoulder width. Open your chest and pull in your abdomen. Do not strain your shoulders to go up. Stand up with your legs straight like the shape of an 11 and face forward.
Shoulders & chest
Stretch a towel to a little wider than shoulder width and raise it over your head and hold down, then straighten your chest and be careful not to bend your waist.
Grab a towel with both hands at shoulder width and raise it to shoulder height. Turn right with your eyes pointing back. Move your body comfortably and naturally without your arms moving up and down to your shoulders. Do not turn excessively and do not lift up your heels. After returning to your original position, repeat on the other side. You can stretch your entire body, especially your sides and pelvis.
Stretching the back muscles
Lower your arms and hold a towel comfortably in front of your thighs. Look straight ahead and use both hands to hold the towel up and down along the front of your thigh and shin. If you have a sore back or enlarged disk, bend your knees slightly when you do this exercise.
Front thigh stretching
Stand up in the basic position, raise one hand forward, bend the opposite leg backward and then pull your heel closer to your hip with your hand. Straighten your waist and position your leg at a right angle.
Thighs & rear hip stretching
Straighten your waist and grab your knee with both hands and draw it closer to your chest. Repeat with the other side.
Take one step forward with your right leg. Keeping your right knee straight, pull your toes toward your body. Bend the opposite knee and hold your hips back.
It has been found that a positive mental state has an effect on physical maladies such as cancer, pain, skin diseases as well as psychological disorders like depression and anxiety, according to John Kabat-Zinn, a behavioral medical scientist in the UK who is a leading authority in this field. In addition, meditation has been found to be effective in improving attention, interpersonal relationships, physical relaxation, and immunity. In order to know your current heart condition, look at your breath because respiration varies depending on your emotions. If you are nervous or angry, your breath can become short and ragged. When you are happy, your breath becomes slow and full. When you are deeply afraid, your respiration can nearly stop. When depressed, angry or upset, people can fall into depression and express anger immediately. Try to pay attention to your breathing when you feel like this. Then you will notice it.
If you laugh, endorphins are generated and they can delay aging. When you laugh, your heart rate increases twofold, and your heart can quickly turn bad air that remains in the lungs into fresh oxygen. In addition, laughing relieves depression and reduces pain.
It is more effective to make loud sounds like “ha ha ha” than it is to just smile. Forced smiles produce almost the same effect. You can laugh at comedy programs or humor, and comic movies and you can force yourself to laugh by being tickled. In order to produce a beautiful smile, training is needed. First, check your own usual expression. Then look in the mirror and try to train your most beautiful appearance and remember it. With this, you can smile beautifully and also help your health.
Expert Q & A
We asked dermatologists on “Naver intellectuals” commonly asked questions about skin.
Q) Tell me how to remove blackheads.
A) If you squeeze them, pores become wider scars because they can harden inside pores. You should not squeeze them with your fingers or anything else. Open your pores with a steamed towel and dissolve sebum by using an oil cleanser or scrubs that are less irritating to the skin. It is good to eliminate the impurities and sebum in the pores twice a week.
Q) Tell me why flushing appears on the face and how to prevent it.
A) There are many causes of facial flushing, but above all, it is caused by prolonged exposure to extreme temperatures, drastic emotional changes or persistent acne. It is good to avoid severe temperature differences, saunas, sunlight, and severe skin massages. In winter, it is desirable to apply moisturizing cream and wear a mask to protect your skin from the cold wind when you go out.
Q) What do I have to do in order to get rid of acne?
A) First, you should avoid stress or strain and get enough sleep. Stress causes acne, so living a regular life is the most important thing. In addition, reduce exposure to oily products, wash up thoroughly, and don’t leave any residue. It is also important to make sure that your bedding is clean.
Most people generally think of plastic surgery and cosmetics when they hear about anti-aging. However, you can easily overlook habits that can help you keep your baby face. There are many easy methods that will help you keep a young face. True skin beauties maintain proper anti-aging habits and they practice them every moment. It would be difficult to maintain all of these anti-aging practices of course, but it is important to try to introduce at least some of these helpful habits into your daily schedule in order to stay young inside and out.
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