Yep, snacking is healthy.
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During the Christmas season, many of us indulge in rich, heavy foods that aren’t always tummy-friendly, leaving us feeling quite unwell and unable to enjoy the holidays to the full!
So, to help improve your digestion over the festive period, we’ve put together five simple, but effective tips to get you ready for the new year and feeling healthier than ever!
Gentle yoga and stretching are not only relaxing and suitable for all levels of flexibility, but also great for improving digestion, easing bloating and helping with constipation. It can relieve tension and give your organs more space to relax. Not only does it have physical health benefits, but the moving meditation of yoga helps mentally too; allowing us to let go of the stresses of the holiday season, such as cooking for the in-laws, that can play havoc on our tummies!
Want to try a yoga position that promotes digestion? Nahid de Belgeonne from Good Vibes recommends the ‘Cat/Cow’ pose, which stretches muscles of the hips, back, and abdomen, whilst stimulating the organs and gastrointestinal tract. Nahid explains:
“Get on all fours with your wrists under your shoulders, knees under hips, begin to breathe in as you lift your breastbone to the front of the room. Have a sense of stretching the skin from the pubis to the throat, and then exhale as you round your spine up towards the ceiling; feel as if you are stretching the skin from the tailbone to the crown of the head. Do this a few times, gently stretching your tummy out.”
It’s healthy to put time aside to focus on yourself, so ask Santa to bring you a gift card for a professional massage this year! Massages not only feel great, but also improves our internal health. According to several studies, getting an abdominal massage can accelerate your digestion, ease abdominal pain, stop uncomfortable bloating and relieve constipation. Third helping of turkey, anyone?
Over the festive season, social calendars are packed and late nights are inevitable, so quality sleep is probably going to be a low priority. Your gut might feel the effects, but there are key sleeping positions that can help improve the gut’s happiness. Sleeping on the left side, for example, helps to prevent heartburn at night and improves digestion, as it encourages food to move along easily from the small intestine to the large.
Acupuncture may not seem like a solution to digestive health issues, but this ancient Chinese method can help to treat many digestive disorders including bacterial infections, heartburn, lactose intolerance, inflammatory conditions and more. It’s recommended that even those who are not phased by tiny needles should do their research on this before booking in a session though, to make sure its suitable for them.
Want to try it out for yourself at home? The Life Centre shows you how:
“The acupoint Stomach 36 is often used to strengthen weak digestion and improve digestive disorders, ranging from constipation to diarrhea, gas, bloating, vomiting, and nausea. It can also boost the immune system and strengthen overall energy. To locate the acupoint, slightly bend your leg and place four fingers just below the kneecap. Begin with the index finger at the base of the kneecap. The point is where the little finger rests, on the outside aspect of the hard shinbone. Feel around for the tender spot.”
Recent research in MINDBODY’s ‘Wellness Index’ found that downtime takes a backseat for many of us, with the nation getting fewer than nine hours of headspace a week! We can often let daily stresses (especially during the holiday season) build up, meaning that when we’re stressed or anxious our bodies resort to the ‘fight or flight’ response, which results in abdominal discomfort and temporary digestive problems. Finding a bit of time to clear your head could help.
If you need encouragement, use the easy search filters in the MINDBODY app to find a studio near you offering guided meditation. Meditation doesn’t necessarily mean you must be sat cross-legged in a (yoga) studio though, it’s whatever makes you feel comfortable. This could be cooking, coloring or simply taking a five-minute break to focus on your inward and outward breathing.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.