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Affichage des articles dont le libellé est Health. Afficher tous les articles

Top stress management techniques

 

Learn how to cope with stress by eating healthy and taking a closer look at your nutrition.

 

“The right diet is crucial for managing stress,” says health coach and wellness blogger Nic Makim. “Eat regularly and consume yoghurt and low-fat milk to boost your calcium levels and settle your nerves. If you have an intolerance to dairy, make sure you’re getting enough calcium and magnesium from other food sources. Chamomile tea is an age-old tonic to relax and soothe – you may also want to consult a naturopath about herbal support to help decrease the impact of stress on your brain and body.”

Eating right will supercharge your body’s natural immune and healing systems, and exercising regularly goes a long way too. Breathing, meditation and visualisation exercises can help you let go of anxieties, and there is strong evidence to suggest that yoga therapy and meditation help reduce stress and its associated symptoms.

A 2014 study published in JAMA Internal Medicine found that mindful meditation can help ease psychological stresses such as anxiety, depression and fatigue, and therapeutic yoga programs were also shown to reduce markers of stress and inflammation.

More importantly, recognise that some stress is inevitable.

“If you have unproductive worries, try to remember that as much as we may strive to, we are never going to rid our lives of stress entirely,” says Dr Lishman. “Stress is a vital part of being alive. In fact, without feeling stressed now and again, we would be so carefree and blasé about everything that we would have been killed off years ago! It’s not stress itself that matters; it’s what you do with it that counts.”

The symptoms that we associate with a stressful lifestyle such as sleep deprivation, social isolation, weight gain and major depression are all associated with higher rates of heart disease. It is clear, therefore, that finding effective stress management strategies is essential to our overall health and wellbeing.

 

However, don’t stress about it! Just concentrate on the following:

  • eat nourishing foods to meet the nutritional demands of the body
  • exercise regularly to naturally reduce your cortisol levels
  • unplug from digital devices when you need to chill out
  • pay active attention to your emotions
  • distinguish between problem-solving thoughts and the unproductive ones that simply make your mind race faster
  • disengage, but don’t detach from your feelings

Find a balance between rest and activity, and create a maintainable chill-out routine for when you get home to prioritise calm and relaxation.

“Tuning in to your beautiful body is always at the top of my agenda with all my clients,” says Makim. “I’m also loving this whole mindfulness trend at the moment. Less judgement and negativity and more acceptance and appreciation go a long way towards managing stress and life in general.”   

In other words, when you’re stressed you’re unable to function at your full potential, so make time for yourself. We can’t stress that strongly enough.

 

 

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Treatment options for coping with stress and anxiety

Everybody has moments of anxiety, deep worry and high stress; here are a few treatment options available during those times.

Counselling

 

The good news is that treatment for anxiety – for those that seek it out – is usually successful. Your first port of call is your GP to discuss your options and receive a referral to the best psychologist or counsellor, for your needs, in your area.

“The most recommended psychotherapy for anxiety disorders is cognitive behavioural therapy,” says Rudy Nydegger, psychologist and author of Dealing with Anxiety and Related Disorders.
“It is not a template therapy method where each patient and each disorder is treated in a predictable and specific way. Rather CBT is an approach that relies on the use of many different techniques that are designed to deal with each unique situation and individual and focus primarily on the changing of particular behaviours, developing better strategies for managing troublesome situations, and learning how to think about, perceive and interpret circumstances in ways that lead to a healthier adaptation to conditions that are producing the symptoms.”

This could include learning how to self-monitor symptoms, relaxation and breathing retraining, and experimenting with behaviour, visualisations and relapse prevention techniques. While it’s not a quick fix – compared to medication, for instance – it will ultimately produce longer-lasting results.

“Using cognitive rehearsal and imagining how to do things differently help a patient to initiate new behaviours,” says Nydegger. “A technique called reframing is frequently employed to help people learn new ways to think about particular problems or situations.”

Mindfulness

A meditative practice of mindfulness-based stress reduction (MBSR) is increasingly used as part of a holistic approach to the treatment of anxiety, as well as for chronic physical illness and pain.

“Mindfulness is a way of noticing how our attention gets pulled in different directions, and it’s a way of practicing the gentle, persistent art of returning our attention to the present moment,” says Dennis Tirch, cognitive therapist and author of Overcoming Anxiety.

“Mindfulness training has been demonstrated to be an effective treatment for a range of psychological problems, such as depressive relapse, anxiety and emotion-regulation difficulties. By developing our ability to be mindful, and by learning how to apply mindfulness to more healthy methods of coping with stress, we may become able to change our habitual and unhelpful responses to anxiety.”

Talk to your psychologist about mindfulness training and check out some of the free mindfulness meditation apps available.

Lifestyle changes

Is your lifestyle increasing your vulnerability towards anxiety? For a majority of anxiety sufferers, the answer is a resounding ‘yes’. Perhaps it’s time to de-clutter, delegate and slow down.

“If you feel that your life is spiralling out of control – with too many demands from your work, home, partner, family and friends – maybe it’s time to simplify,” suggests Wendy Green, author of Anxiety – a Self-Help Guide to Feeling Better. “If you regularly feel under pressure and stressed because of a lack of time, try reviewing how you structure your days. Keep a diary for a week to see how you spend your time and then decide which activities you can cut out or reduce to make more time for the things that are most important to you.”

It won’t hurt to be a little selfish, occasionally, for the sake of your mental health.

“Try saying ‘no’ to the non-essential tasks you don’t have time for or just don’t want to do,” says Green. “It’s a little word, but it can dramatically reduce your stress levels. If you find it hard to say ‘no’, then perhaps you need to develop your assertiveness skills.”

Diet

Nutrition can have a powerful impact on anxiety, for better and for worse, and can form an important part of an overall approach to rehabilitation.

“We use a number of therapies to treat anxiety, including exercise physiology, psychology, nutritional, medical and naturopathic support, gut health work and detoxification support for clients dependent on alcohol, medications, illicit drugs, sugar and caffeine, which we see a lot of in people living with anxiety,” says Pettina Stanghon, founder of mental health rehabilitation centre Noosa Confidential.

Dr Malcolm Clark, Melbourne GP and author of Doctor in the House, says that stress and anxiety play a major role in irritable bowel syndrome, both in triggering and worsening symptoms, including bloating, abdominal cramps, flatulence and loose, frequent bowel motions or constipation.

“Sufferers often report the return of their rotten symptoms when they are under increased stress at work or at home,” he says. “Depressed or anxious people seem to suffer from this problem more often than the rest, suggesting these may also be causes.”

To combat ‘gut anxiety’, eat a low GI diet (which also helps regulate blood sugar levels), reduce fatty foods and alcohol, and increase fibre intake.

Exercise

Developing a healthy exercise habit is highly complementary to an overall anti-anxiety approach.

“Exercise is likely the oldest form of self-management of anxiety, although alcohol is a close second,” says Bret Moore, psychologist and author of Taking Control of Anxiety. “Numerous studies have been conducted over recent years showing that exercise alone, or in combination with psychotherapy, is effective in reducing anxiety associated with a variety of anxiety disorders.”

In fact, one study found that regular exercise can be as effective as medication in people with panic disorder.

“Vigorous and sustained physical activity promotes the release of endorphins: neurotransmitters in the brain that promote a sense of euphoria and contentment,” says Moore. “This phenomenon allows joggers to overcome fatigue and pain during long-distance running.”

Medical support

A number of medications are available that provide effective relief – but not a cure - from anxiety. The first option, usually, are SSRI’s (or selective serotonin reuptake inhibitors). Traditionally used to treat clinical depression, and a little slow to kick in from the outset (they can take a couple of weeks to ‘build up’ to the complete benefits) they have proven to be very successful for many people. MAOI’s (monoamine oxidase inhibitors), which inhibit the breakdown of serotonin and norepinephrine in the brain, are a similar option that may be recommended.

The old-school anti-anxiety tranquilliser meds – still used for individual cases – are benzodiazepines; immediate and highly effective, they do come with a catch.

“As effective as tranquillisers can be, they are less frequently prescribed today because they are addictive if taken for a long period of time and at a high enough dose,” says Nydegger “Also, increased tolerance can become an issue, which means a patient needs to continually increase the dosage for it to be effective.”

Beta-blockers may also be used for planned events, such as a speech or presentation, where anxiety can go into overload. They work by calming the heart, reducing hand trembling and may even be helpful with blushing and sweating.

For more information about anxiety and mental health go to mindaustralia.org.au.

 

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10 ways to lower your cortisol levels without the price tag.

So how can you bring down that all important cortisol level without emptying your back pocket? Here are some easy and affordable ways you can relax.

 

 

1. Swimming: Any physical exercise will release the happy hormones, endorphins, leading you to momentarily lower cortisol levels. However, swimming takes things one step further, with the water providing a meditative effect to help calm and clear your anxious mind.

2. Yoga: “If you struggle to engage in mindfulness or slow breathing exercises, yoga might be for you,” says clinical psychologist Dr Rosalind Case. “It combines slow and deep breathing techniques with strong postures and movement, which many people find easier to focus on if they are distractible.” Before you start looking at the cost of classes, remember you can incorporate yoga into your daily routine by checking out a book at the library, finding a YouTube video, or downloading a phone app such as Daily Yoga or Asana Rebel.

3. Mindfulness: “Try some daily mindfulness with the Smiling Mind’s app. Remember, it’s normal for your mind to wander during mindfulness – resist the urge to do it perfectly! Just do it every day for a couple of minutes and you should start to notice results,” says Dr Case. Another option is to take time while stuck in traffic or lined up in a queue to observe mindfully, rather than getting impatient. Participants in a study at Maharishi University who meditated daily for four months decreased cortisol levels by an average of 20 per cent.

4. Music: In the journal Plos One, a study was published that looked at the effects of music on stress levels. It found that music was most effective when you used it prior to a stressful situation or environment rather than during or after. When doctors at Japan’s Osaka Medical Center played tunes for a group of patients undergoing colonoscopies, the patients’ cortisol levels rose less than those who underwent the same procedure in a quiet room.

5. Massage and pressure points: You could splash out on a professional full body massage, or you could gain most of the benefits for free at home! Grab some moisturiser, and mindfully rub from the tips of your toes, all the way up your legs, your back, your stomach, arms and chest. Breathe deeply, appreciate the light scent of the cream and think about each body part as you self-massage. For a quick stress relief while out and about, you can even use light acupressure. Pull down gently on your earlobes and rub the inner surface for two to three minutes to relieve some pressure.

6. Chew: Chewing gum may be the answer to a little stress relief. Findings from Northumbria University show that under moderate stress, gum chewers had salivary cortisol levels that were 12 per cent lower than non-chewers, and also reported greater alertness.

7. Have a cup of tea: While herbal usually receives the positive wrap, black tea is the way to go when you want to reduce that stressful feeling. Naturally occurring chemicals such as polyphenols and flavonoids are thought to be responsible for black tea’s calming effects. However, the process of brewing and sitting down to sip is equally calming whatever colour of tea you choose.

8. Sleep: Sometimes that nasty stress hormone can be the reason you’re not getting enough kip, whether you have difficulty getting to sleep or staying asleep. The average adult is recommended to get between seven to nine hours sleep every night; anything less, and you are rewarded with 50 per cent more cortisol circulating in your bloodstream compared to your well-rested friends. Keep technology out of your bedroom, keep caffeine to a minimum and try not to have any after 12 pm. If you’re struggling to fall asleep, write down what’s bothering you, or go to another room to read until you feel sleepy so your bedroom is reserved exclusively for zzz’s.

9. Get out: Socialising might be the last thing on your mind when those cortisol levels have ramped up, but it could be just what you need. A distraction from what’s setting you on edge and connecting with the real world might have you feeling a bit more normal. Studies published in the journal Science used mice to illustrate the connection between isolation and the level of cortisol that trigger a cascade of potential mental health issues.

10. Breathe: “Slow your heart rate down with slow breathing – check out the Breathing Zone app, which helps you slow your breaths down to an ideal seven breaths per minute,” says Dr Case. There are also various meditative breathing techniques to try including belly breathing or pranayama (forceful inhalation and forceful exhalation)

 

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Your very own DIY spa

 

Your DIY guide to getting the spa feels at home, courtesy of our interior styling expert, managing director of Dammer Interiors, Louise Dammer.

 

“The important thing is to keep it simple and think about how all five of your senses can be stimulated,” says Dammer. Think about the type of bath you like the look of, a chair you feel comfortable in and the oils you enjoy the smell of.

1. Keep the space clean and free of clutter to reflect your mind. Achieve this by restricting the amount of furniture to essentials only.  Clear bench tops, and keep things out of sight in storage or organised on shelves.

Hint: Multi-function furniture such as a stool with in-built storage will allow you to keep products and supplies hidden away.

2. Opt for dim lighting to encourage rest.

If you don’t have lights that can be dimmed, try candles or tea lights.

“Lighting is a major element in opening up a space. Recessed spot lighting is perfect for a small space and a feature light hanging over the bath is lush! Making switches dimmable is handy but there are other alternatives,” says Dammer.

3. Have natural oils burning for the joy of smell and relaxation. Peppermint evokes clarity and lavender is calming. Research has also found that lavender improves quality of sleep, promotes relaxation, elevates the mood and reduces anxiety. According to a study published in the European Journal of Preventive Cardiology, aromatherapy has a beneficial effect on heart rate and blood pressure in both men and women, and may reduce the risk of cardiovascular disease. However, it was found that over-exposure to essential oils of more than one-hour might be harmful to cardiovascular health. So perhaps don’t go OTT.

4. Play soothing music as background.Think classical or sounds of nature.

5. Have room temperature filtered water on hand.

In a jug, or a teapot of jasmine tea for cleansing is ideal.

6. Go for natural elements such as wood (cedar smells fab FYI), stone, green and water. Stick with neutral colours for a fresh look and steer clear of bright colours. Paintings and prints also look busy and avert calming effects. Keep the walls a light colour, as dark walls will make a bathroom look small. Light also creates a sense of calm and peace.

Hint: Mirrors will create an illusion of space.

 

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Top tips to bring your holiday glow home with you

 

Ditch the holiday blues and bring the holiday glow back to your home zone with these tips and tricks from our experts:

 

Maintain the holiday frame. “To keep the benefits of your skin after returning from a holiday continue to get enough sleep, try to avoid stress, get some sun exposure avoiding too much sun, and continue to regularly moisturise,” says Dr Saras Sundrum from cosmetic medicine clinic Dr Saras and Co in Sydney.

Detox. You can maintain your detox and recreate a sense of the ocean at home by bathing in epsom salts, a naturally occurring pure mineral compound of magnesium and sulfate. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation. Alternatively, treat yourself to a flotation tank session. You’ll get all the benefits of an epsom salt bath, with additional sensory deprivation to have you emerge a truly relaxed individual.

Rearrange the furniture. You don’t need to be a master at Feng Shui to know that the way you place items in a room can brighten or dull a mood. For a spark of creativity and a sense of purpose all you need to do is spend an afternoon ensuring you’re using your space the best way you can - and throw in a couple of blue pillows for an extra sense of calm.

Meditate. “Lots of people try to meditate and find it’s not for them. In that case I say don’t give up, keep trying and try a range of different approaches – yoga, progressive muscle relaxation, guided imagery, slow breathing exercises – the list goes on and on. There are now a range of apps that can be downloaded which help structure and guide these types of practices, so it’s just like you’ve got an instructor with you.” says clinical psychologist Dr Rosalind Case.

Vary your diet. “The different seasons deliver the perfect foods for each climate. Eating seasonally has many benefits including both nutritionally and environmentally,” says qualified nutritionist Tracie Connor.

Take some time for yourself. Even if you’ve only got time for a cup of tea it will help to dampen stress levels. “Stress causes a flood of the hormone cortisol in our body which attacks our immune system and makes us more susceptible to allergens  and bacteria,” says Dr Sundrum. “We also know that stress decreases our lipid barrier and causes it to dehydrate and lose moisture. All this causes us to look dull, dryer, older and blotchy.”

Focus on what’s important. “If you draw a pie chart and divide up the time spent between work, recreation, family, friends, exercise, spirituality and whatever else is important to you, how much of the pie chart would be taken up by work? We need to consider our values, goals and options,” says Dr Case. Your mood will be all the better for it.

A stay-cation is just as good as getting away. Boost your morale by simply giving your body time to rest. Dr Case agrees: “Think about what elements of a holiday you really benefit from. Is it the increased sleep? The time to relax and reflect? Reading books in the sun? Drinking wine with friends? Whatever it is that makes you feel relaxed and restored when you’re on holiday, think about how you can build more of that into your ‘real’ life.”’

 

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Beauty talk with health and fitness blogger Amy Lee

We caught up with health and fitness blogger Amy Lee to get an insight into how she maintains her glowing skin on-the-go. 

 

ON MORNING BEAUTY ROUTINES

I drink one teaspoon of apple cider vinegar with warm water every morning (no matter where I am in the world) to detoxify my system and aid digestion.

ON TRAVEL BEAUTY ESSENTIALS

An eyebrow pencil: it makes all the difference to the structure of your face. I use Bare Minerals brow pencil. A hydrating face mist with lavender can also be a quick and soothing fix for dehydrated skin when travelling.

ON MY TOP TRAVEL TIP

I sleep with a silk eye mask (Jurlique is my pick). It doesn’t stretch or irritate the skin, which is especially good for those of us who lie on our sides to sleep.

ON MY TRAVEL MAKE-UP KIT

A tinted mineral moisturiser with SPF 30+ protection. It keeps my skin hydrated, while still allowing my skin to breathe – it’s especially good in the dry atmosphere of a plane.

ON TRAVEL HAIR

I prefer a fish braid – sometimes I get a headache from having a tight ponytail!

I use Moroccan oil on the ends of my hair but because I get oily roots, I love the Klorane dry shampoo as a quick fix.

ON SKIN CARE

I wear sunscreen with at least a SPF 30+ every day, even in winter. Whatever the season, we must always protect our skin from damaging UV rays!

Even when travelling, I cleanse morning and night using an organic moisturiser.

ON WINTER BEAUTY FORECASTS

I think natural looking and effortless hair will be making a comeback – good news for those who oversleep on weekends like me!

Check out her stunning Instagram @amyleeactive for more.

 

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How to avoid ingrown hairs

 

Ever wondered why you can't seem to avoid pesky ingrown hairs? We turned to the team at Brazilian Butterfly to help! Here are five things you might be doing that promote ingrown hair.

 

 

1. You aren’t exfoliating:

The most common cause of ingrown hairs is a lack of exfoliation. Whilst we have all heard the advice of exfoliating after a wax, many of us ignore this advice and don’t bother. It is critical to exfoliate after a wax to not only minimize those pesky ingrown hairs but to maintain that smooth post wax feeling. Exfoliating removes dead skin cells, which clears the way for the newer skin underneath to appear. By removing the dead skin cells you minimize the chance of hairs being caught underneath and thus becoming ingrown.

The Brazilian Butterfly team recommends using the BB Body Scrub with a BB exfoliating mittglove or puff in the shower several times a week. To rehydrate after exfoliation try either the BB Tea Tree body lotion or for those with delicate skin the BB Delicate body lotion.

 

2. You aren’t using aftercare products:

While we have all felt pressured into buying recommended products when it comes to post wax care, the after products are crucial for maintaining your skin and ensuring ingrown hairs don’t appear.

On top of the items mentioned above they highly recommend all waxing clients to regularly use the BB Soothe post treatment, which has been specially formulated to relieve and prevent the discomfort of ingrown hairs. For males this product is great at treating male shaving rash as well! The BB Soothe is recommended as an application for any lumps and bumps that may occur in the open hair follicles and the best part is, it isn’t alcohol-based meaning it works for even the most delicate of skin. It contains an active ingredient, which helps to exfoliate the skin, bringing ingrown hairs to the surface for easy removal and also contains aloe vera and chamomile, which in conjunction work to reduce the swell and discomfort of ingrown hairs. 

3. You are waxing too frequently

It can be tempting to remove hair as soon as it starts to grow, but scheduling a wax too early will hurt you in the long run. If you wax your hair when it is shorter than 1/4 of an inch, the wax doesn’t have enough hair to grip onto which means your hairs will break instead of being pulled out at the roots. Having your hair break will result in ingrown hairs and irritation so it’s best to practice patience and leave your hair to regrow before waxing. 

4. Staying in active wear for too long after a workout

Activewear is fast becoming an everyday outfit for most of us. But staying in tight clothing and synthetic fabrics such as nylon leggings, skinny jeans and polyester underwear will only exacerbate ingrown hairs. These fabrics rub against the skin and don’t allow the skin to breathe, meaning more ingrown hairs for you. Combine this with perspiration during a workout, and it’s the perfect breeding ground for bacteria. After a wax try to stick with light, breathable fabrics.

5. Overactive sebaceous glands

Sebaceous glands, which are located at the base of the hair follicles, sometimes become overactive and release too much oil. This, combined with dead skin cells, tends to clog pores, which provides a wonderful environment for bacteria to form. It also means the hair regrowth becomes trapped under the skin forming an ingrown hair. Make sure you are exfoliating regularly; if symptoms persist it is best you contact your doctor or dermatologist.

As specialists in waxing, the team at Brazilian Butterfly make sure you are in good hands and can provide you with further advice on minimising ingrown hairs tailored to your skin and hair type. To book head over to their official website.

NEXT: Due for a waxing appointment? Here's how to How to Make your Brazilian wax less painful make your experience less painful. 

 

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How to make your next Brazilian wax less painful

 

The team at Brazilian Butterfly are experts in hair removal, so we asked them share their top tips on reducing pain for your next Brazilian waxing appointment. 

 

Being the experts in hair removal means there is one question they are asked time and time again. “Is this going to hurt?”

On a scale of feather touch to being mauled by a tiger, it’s certainly on the feather touch end. But there’s no denying there is a bit of a sting involved when it comes to waxing. What they can tell you, is how you can make a wax less painful. Here are our top recommendations for making a wax much less painful:

Stop shaving:

Put down the razor! We know it can be tempting to quickly shave your hair away, a few minutes in the shower and it’s gone! But this method of hair removal sees the hair grow back much denser than before. Once you commit to waxing, your hair won’t grow back as dense which means each wax will be less painful than the last.

Drink plenty of water:

Hydration is key when it comes to reducing pain. Drinking plenty of water and regularly moisturising your skin will ensure it becomes nice and plump. This allows for easier hair removal and a much more enjoyable waxing experience.

Soak in a bath:

If you have time, soak in a warm bath for 20 minutes before your appointment. Soaking in a warm bath will allow your pores and hair follicles to open up, making it much easier to remove the hair.

Time your appointment:

For the ladies, try to never schedule your appointment right before you get your period as this is when you are most sensitive. Instead, book it in for a few days after your period as this is when your pain threshold is highest.

Take paracetamol:

If you find a wax particularly excruciating then try taking some paracetamol 30 – 45 minutes before your appointment. By the time you are getting waxed the paracetamol will have kicked in and you should feel far less pain.

Breathe:

We know this one sounds silly, but hear us out. Your natural reaction when in pain is to hold your breath and to tense your body, which only makes hair removal more difficult. Try to make a conscious effort of breathing deeply; try to breathe in as the wax is applied and breathe out as the wax is removed.

Choose the right professional:

It is important you do your research before booking in for any waxing treatment. At Brazilian Butterfly they take every necessary step to minimize the pain throughout the process. Their technique ensures quick, almost pain-free removal of wax whilst always taking care of your skin.

If you want to put our recommendations to the test, then it is time to book in for your next waxing treatment. They guarantee you will notice a difference in the pain you experience if you follow just a few of these simple steps.

This blog was contributed by the experts at our Brazilian Butterfly Berwick salon. If you would like to book with our Berwick salon you can book online or phone (03) 9769 7333.

NEXT: Read all about the different types of Brazilian waxes here.

 

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Your guide to selecting the best Brazilian wax for you

 

If you're unfamiliar with Brazilian wax territory, this extensive guide from the team at Brazilian Butterfly with have you prepped for your next appointment.

 

They offer four distinct types of Brazilian waxes;  the X Brazilian, XX Brazilian, XXX Brazilian and  XXXX Brazilian. It’s a lot of X’s, so let us run you through them:

X Brazilian:

The X Brazilian is also known as the ‘extended bikini wax’ or the ‘bikini line wax.’ We start this treatment by trimming the hair down to keep it nice and neat, from there about 2 fingers from the bikini line and top is waxed. This type of wax is perfect for those receiving their first ever Brazilian wax, or those who prefer a more natural look. The top section of hair can straightened up to leave a ‘landing strip’ or you are welcome to leave the triangular shape. It is up to you!

XX Brazilian:

The XX Brazilian can also be referred to as the ‘g-string wax’ or ‘French wax.’ In this treatment we will again start by trimming the hair, before waxing higher into the sides of the bikini line as well as remove the hair from the bottom. Hair will be left down the labia in a long rectangular shape. This is the ideal choice for a bride-to-be who doesn’t like being completely hairless, or hasn’t had a wax before. It is also quite popular for new mothers, post birth. When this wax is selected, enough hair will be removed that you can wear a g-string or this season’s high cut swimmers without hair showing.

XXX Brazilian:

The XXX Brazilian is the traditional Brazilian wax. In this wax we remove all the hair (including the labia and bottom) except for a floating landing strip, triangle or shape of your choice above the pubic bone. This is the perfect wax for those wanting to leave a small area of hair.

XXXX Brazilian:

The XXXX Brazilian is also known as the ‘all off’ or the ‘Hollywood wax.’ This wax will see all the hair removed from the pubic region including the bottom. This is the most popular service at Brazilian Butterfly.

Whether you prefer having no hair at all, or prefer to leave a little something, there is no right or wrong decision when choosing which Brazilian wax is for you. It’s all about what makes you feel most comfortable in your own skin. If you are unsure of the best Brazilian for you, then have a chat with your BB therapist, they will be able to guide you to the best option for your preferences.

If you are ready to book in for your next Brazilian, or want to have a chat with one of our therapists you can book online or contact your nearest salon.

Brazilian Butterfly are proud sponsors of the Women's Health and Fitness magazine Cover Model Competition 2017.

Head over to the Brazilian Butterfly blog for more tips and tricks.

 

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What is self-acceptance?

 

Want to know how to build your self-love muscle? Here's how to set the foundation of unconditional love for yourself.

Self-acceptance negates obsession with securing approval from others or your judgy self. In turn, you radiate confidence and positive energy that will fuel greater self-esteem and positive responses from others.

 

How to improve it

» Ask, don’t assume: “Stop trying to second-guess what others think of you and assume they like you until proven otherwise,” says Fuller. “Tell yourself that you don’t need approval in order to feel worthwhile – remind yourself that you are a valuable person for who you are.”

» Trade judgment for empathy: Talk to yourself with kindness and approval:

 

Old You: “I’m such an airhead.”

New You: “I wasn’t concentrating.”

 

Old You: “I look like a beached whale so I’m not wearing a bikini to the beach.”

New You: “One-piece swimsuits flatter my figure better and play up my breasts, so I wear them to the beach now.”

 

Old You: “I’ll never get the job, so why bother applying?”

New You: “I’m going to apply and even if I don’t get the job, I’ll get better at doing interviews.”

 

Old You: “He didn’t call back because I completely bored him.”

New You: “Clearly we didn’t connect well, so it’s a good thing he didn’t call back.”

 

Old You: “I’m such a klutz I’ll probably trip over when being a bridesmaid.”

New You: “I’m looking forward to being a bridesmaid and it’s flattering that my girlfriend wants me in that role and clearly thinks I will do a great job.”

 

NEXT: Discover ways to boost your self-esteem.

 

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Your very own skincare makeover

 

Detox your beauty cupboards with Victorian Cosmetic Institute's Lisa Brown’s edit of what to keep, what to cull and what to invest in now.

 

Cleanser

Why use it?: to gently nurture the skin while removing dirt, surface impurities and make-up. 

Look for: a simple list of ingredients, including plant surfactants and cleansing agents such as kiwi and coconut sugar extract. Aloe vera, peppermint and cucumber will soothe and calm the skin and naturally maintain PH levels. For oily skins, opt for a deep cleanser with plant extracts to decongest the skin and remove impurities. Everyone else, stick to mild versions.

Avoid: stripping the skin of its natural oils, and creating nasty irritations and rashes. Avoid ingredients such as sodium lauryl sulphates (SLS), propylene glycol, isopropyl, mineral oils, synthetic colours and fragrances and parabens. 

Still unsure? Compare some of your store-bought cleanser’s ingredient list to those of your household cleaning products – yep, scary. 

 

Moisturiser

Why use it?: moisturisers have larger molecules that coat the service of the skin, acting as a sealant and stopping the skin from losing moisture. On the other hand, serum-based hydrators have the ingredients and delivery system to penetrate deeper into the skin, hydrating from within. 

Look for: hyaluronic acid and vitamin B – a naturally occurring hydrator already found in our skin. 

Avoid: using the wrong type of product. A very dry skin will either be lacking in lipids – which are oils – or lacking in hydration. An acne skin or an oily skin should opt for a hydrator rather than a moisturiser. An older skin – which is lipid and moisture dry – will often need both a hydrator and a moisturiser.

Exfoliator 

Why use it?: to remove the dead skin cells that rest on the surface of the skin, making it look dull, dry and uneven. 

Look for: chemical exfoliators with ingredients such as lactic acid, fruit enzyme and salicylic acid. These ingredients work to release the dead skin cells and dissolve and digest the dirt and sebum from the pores. 

Avoid: over-exfoliating, as it disrupts natural cell turnover and can lead to irritation, skin sensitivity and broken capillaries. Physical exfoliators that use micro beads, refined shells from fruit pips or other grains are too abrasive for the face.

 

Make-up 

Why use it?: well, you don’t have to, but if you do, make sure it’s a natural extension of your healthy skincare regimen – after all, it sits on your skin for eight hours of the day!

Look for: mineral make-ups that are rich in vitamin A, B and E and have a built-in sunscreen.  

Avoid: make-ups containing parabens, fragrances, binders and synthetic dyes. Dimethicone is a silicone often used in make-up to help the skin feel silky and to reduce the appearance of fine lines. While it may look great, it can congest the pores and be really damaging.  Make-up brands also use talc as a filler, blocking pores and causing congestion. 

NEXT: Looking for more beauty tips? Head to our beauty section. 

 

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Television presenter Rachael Finch shares her beauty secrets

 

We catch up with owner of Body of Dance and TV presenter Rachel Finch about her exclusive insight into her beauty routines, make-up and tricks.

ON LOOKING CAMERA READY 

When I nourish my body with good food, exercise and take time to be mindful, I don't feel any pressure to be ‘camera ready’. I like to wake up every day feeling 100 per cent because I like the way it feels – not because I’m about to spend the day in the spotlight. Creating my online dance program B.O.D (Body of Dance) has been all about that concept of feeling good: dance has become a huge part of my life and it’s such a fun way to stay fit and create something special for myself. 

Like anyone I still have bad days. I get breakouts or dark circles. But I have learnt to be comfortable in my skin no matter what, so I accept the challenges and instead focus on getting into bed earlier that night or including more vegetables in my meals.

ON MISCONCEPTIONS

There’s certainly a time and place to be glamorous and it’s special when I get to dress up for red carpet events. But it’s not how I am all the time – the other 90 per cent of my life is all about working on my inner glow, and making the right lifestyle decisions to look and feel amazing.

ON BEAUTY ROUTINES

As soon as I wake, I drink a glass of warm lemon water with a tablespoon of apple cider vinegar. I cleanse my skin, apply a serum and finish with a moisturiser, and at night I also use a toner. Two nights a week I exfoliate and I pick one night to put on a hydrating facemask. I always take my make-up off as soon as I get home from work to let my skin breathe.

ON HAIR

Once every six weeks or so I get a cut and colour from Monique at QUE Colour Salon in Darlinghurst. She’s been looking after me for about seven years now and we enjoy experimenting with new shades depending on the season. I try to get a treatment every one to two weeks to maintain hydration and colour intensity, and I try not to wash my hair every night so that it gets a rest from all the products and can produce its natural oils.

ON MAKE-UP

I’m all about natural and glowing skin. I usually leave the house wearing a pressed powder, mascara and a good lip balm. I may use a little concealer on days my daughter Violet hasn’t slept well! 

For overall health and glowing skin I love to use bee pollen, purchased from the health food store in granule form, and apple cider vinegar in my diet. Boots Laboratories Serum 7 Day Cream, Ultraceuticals B2 Serum and Colour Theory Define Mascara are some of my go-tos. I use coconut oil as a body moisturizer, especially in winter.

ON TRENDS

I’m loving that current trends have been leaning toward dewy, fresh skin and using minimal products to create natural looks. I don’t like using too much make-up and I love seeing the natural beauty shine through in every woman.

I cringe at the heavy contouring trend I used to partake in, and before hair straighteners existed I used a clothes iron to straighten my hair! I don’t even want to think about how much damage that did.

ON TRICKS AND TIPS

I use an old toothbrush to brush my eyebrows and put a little wax on the brush to set the hair in place. Using a highlighter on your cheeks and on the top of your nose is a great way to brighten your face. Also, let your 

eyebrows grow and flourish. Don’t pluck or wax them too much – let them create their natural shape around your eye.

ON BEAUTY LIFESTYLES

A huge percentage of your look will depend on your lifestyle. Lack of exercise, a poor sleep, poor nutrition, stress and lack of hydration all contribute to tired and dull skin. I notice a huge difference when I actively work on all of these factors.  

ON TRUE BEAUTY

I feel beautiful when I fill my body with wholesome foods and take the time to do things for myself like exercise and meditate. The most beautiful people are those who don’t look elsewhere for approval or satisfaction, and are truly confident in who they are.

NEXT: Discover the importance of sleep and why lack of sleep kills your beauty buzz. 

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Top tips for a pain-free Brazilian wax

 

Before you head to your next Brazilian appointment, prepare yourself with these simple tips and avoid the discomfort. 

» Avoid coffee before your appointment. This stimulant can make the waxing more uncomfortable. 

» Exfoliate and moisturise the area regularly. Dry skin and clogged pores will lead to ingrown hairs.

» Exfoliate before your appointment.

» Do not exercise after your waxing appointment as you will risk getting ingrown hairs. 

» Wear cotton underwear and loose, breathable clothing when possible to avoid the risk of in-growns, particularly immediately following your appointment.

» Do not pick ingrowns. You’re at greater risk of scarring and infection. 

» Apply a diluted tea tree solution to ingrown hairs. Other topical solutions are available from your chemist. 

» Moisturisers or oils with lavender or tea tree are great for regular use to maintain smooth skin as well as to treat and prevent ingrown hairs.

» If you’re attempting to wax at home, patch test first to ensure against irritation by any of the ingredients. 

» Pull swiftly against the direction of hair growth while holding skin tight. 

» Do not wax over the same area twice. 

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How to treat skin rashes

 

Skin rashes can come about from a number of triggers. Here are a few treatments to keep in mind when they come about.

Treatment options vary depending on what instigated it; however, generally when a rash surfaces it will appear “itchy, red and blotchy”, says GP Dr Joe Kosterich.
Kosterich. 

Pharmacy treatment: Moisturising creams and emulsifying ointments

How it works:

Priceline pharmacist Monica Soliman recommends gentle moisturising cream as the first point of treatment for irritated, dry skin. Simply apply it liberally to provide relief. “Look for products that contain sorbolene or aqueous cream,” Soliman says. For more severe cases an emulsifying ointment is also an option.

Warnings: These treatments need to be reapplied frequently, which can be time consuming. The lack of active ingredients also means it’s a slow healing process.

Pharmacy treatment: Topical antifungal treatment

How it works: “A fungal rash is usually intensely itchy, characterised by a visible red ring on the skin,” Soliman says. To treat it Soliman recommends using products that contain ingredients clomitrazole and miconazole. “These creams work either by inhibiting the growth or spread of a fungus, or by killing the fungus completely.”

Warnings: While the fungus is present, the cream should be applied twice daily; however, the real work comes after the visible symptoms have gone. Soliman says you should continue using the treatment for “two weeks to make sure the fungus is eradicated”.

NEXT: Discover 6 beauty tips for a summer ready body.

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8 essential tips for dyeing your hair

 

Are you in need of a hair revamp? Before you jump on the boxed hair dyes, here are eight things to keep in mind before you dye your hair at home.

1. Check the ingredients

Filling your car with the wrong type of petrol can cause serious damage to your vehicle, so it’s important for you the read the signs. The same concept can be applied to dying your hair. According to Vince Sferlazza, owner of Vince and John New Image Salon in Melbourne, it’s crucial to check how many chemicals are in the hair dye to avoid damaging your locks. “The fewer chemicals there are, the better it will be for your hair, so always be sure to check,” says Sferlazza. “Strong chemicals like ammonia shock the hair shaft open, leaving it looking dry and dull after a colour. Herbatint hair colours gently open the shaft of the hair to deposit colour while maintaining the shine and health of your hair.”

2. Opt for natural botanicals

Hair dyes that contain natural botanical ingredients help to restore moisture throughout the dyeing process. “It’s a synergy between nature and technology; different botanicals have different uses,” says Sferlazza. “They can protect the scalp, add shine, moisturise the hair and skin, enhance colour, strengthen and soothe. So ensure that all your hair products are enriched with certified organic extracts.”

WHF pick: restore moisture with Herbatint’s range of hair dyes, which contain aloe vera to protect and nourish, and meadow foam to moisturise and add shine and condition.

3. Select your colour wisely

To find a shade that suits your complexion, Sferlazza recommends picking a colour that’s a few shades lighter or darker than your natural tone. While you can play it safe with the base colour, don’t be afraid to have a little fun with highlights. “You can always play with tones, add some warmer tones, like copper and mahogany, or cooler tones, like ash, to your natural colour to enhance your skin tone.”

4. Prep your space

Before you embark on a DIY colouring session at home, ensure you’ve prepped your space and have the right equipment. “Make sure surfaces are covered and you have all the right tools for the job: a colouring cape, old towel, measuring cup, tint bowl, tint brush and a comb,” says Sferlazza. “And make sure you aren’t wearing your Sunday best when you’re applying your colour.”

5. Read the instructions

While this seems like an obvious tip, you’d be surprised how many people don’t actually read the instructions from start to finish. And perform a skin test to ensure you don’t have an allergic reaction to the product.

6. Show your locks some love

So, you’ve dyed your hair and you love the new colour, but the hair care doesn’t stop there. It’s important to use products that will nourish and restore moisture. “It’s in your best interest to invest in products containing natural ingredients to restore the hair after colouring,” says Sferlazza. “Allow yourself five to 10 minutes when washing your hair to leave the Herbatint Royal Cream Conditioner on as an intensive regenerating treatment.”

WHF top pick: Herbatint’s Normalising Shampoo and Royal Cream Conditioner. Enriched with aloe vera, jojoba and wheat germ, it nourishes and revitalises dry, damaged and colour-treated hair.

7. Space out your colouring

It’s tempting to reach for the colouring brush as soon as re-growth starts to show. But Sferlazza advises waiting a minimum or four to five weeks between colourings to allow your hair enough time to repair itself.

8. Practise long-term hair care

While many will admit to getting extremely irregular haircuts, they’re vital for healthy, glossy hair. Sferlazza recommends getting regular haircuts every six to eight weeks and using a good-quality hair brush. Also, avoid overusing hair dryers and straighteners, but if you are using them, always use a heat-protecting serum or cream.

WHF pick: TEK wooden hairbrushes help stimulate blood flow to the scalp, promoting hair growth.

Discover more about Herbatint's philosophy and you'll be on your way to having lucious, healthy locks.

 

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6 ways to manage PMS

 

PMS is no fun. Here, we share six ways to help and manage your PMS.

1. Food

Stabilising blood sugar will favour consistent energy levels and moods according to dietitian Melanie McGrice (melaniemcgrice.com.au). “Grains that have a low glycaemic index, which means that they provide longer-lasting energy, can also help to increase the hormone serotonin in the brain, so try some chickpeas, brown rice or quinoa,” says McGrice.

2. Diet

According to accredited practising dietitian Lisa Yates, some studies show that PMS may be exacerbated by too much caffeine, sugar and alcohol. To minimise symptoms, she suggests that you reduce your alcohol, caffeine and salt intake, and follow a low-GI diet.

3. Supplements

Professor Kulkarni says supplements such as evening primrose oil can be effective for relieving PMS symptoms and favours these as a primary intervention before resorting to the contraceptive pill. “The two supplements I suggest are vitamin B6 and evening primrose oil, which has healthy essential fatty acids. Both supplements have been shown in studies to help alleviate some symptoms in women with PMS and many women benefit from them,” Prof Kulkarni says. A study published in 2010 found that the combination of magnesium and vitamin B6 was particularly helpful for decreasing PMS symptoms. “Nuts are rich in both magnesium and B6, so I’d recommend taking 30 g unsalted nuts daily in the week prior to your period,” says McGrice.

Correcting iron deficiency may also ease syptoms as women who consume insufficient iron are at higher risk of suffering PMS according to University of Massachusetts research. Women with higher non-heme iron, which comes from plant sources, are 30 to 40 per cent less likely to experience PMS. This is possibly because low iron affects levels of serotonin, the hormone that elevates mood. Good sources of non-heme iron include silverbeet and spinach, broccoli, bok choy, soybeans and lentils.

4. The Pill

Contraceptive pills can help ameliorate symptoms of severe PMS and PMDD, but not all pills are equally effective. “Women should not take older-style progesterone pills as these can actually contribute to emotions like anger and depression,” warns Prof Kulkarni. “Some of the newer varieties of pill such as Zoely, Diane and Juliet can be very beneficial.”

To establish a more stable hormonal pattern, women may take the pill with the active hormones for three cycles then go on to a sugar pill for one week only, so that within a three-month cycle they only have one week of bleeding.

5. Hormone therapy

The next line of defence is hormone therapy according to Prof Kulkarni. Oestrogen patches or oestradiol patches and progesterone can cause a kind of hormone detour. “For some women who are very sensitive to hormones, another alternative is to deliver the progesterone via the Mirena IUD, which is placed in the uterus. This allows the hormones to go directly into the surrounding organs rather than passing through the bloodstream first, where it may cause more side effects,” Prof Kulkarni says.

6. Antidepressants

For women who feel their lives are hijacked by hormones every month, antidepressants can provide enormous relief. “The antidepressants stabilise the level of hormones like serotonin, so some women with PMS or PMDD no longer experience those huge mood swings from hormonal fluctuations,” says Davison. 

A new approach to this treatment is to take the antidepressant intermittently. “It may be taken for one week or 10 days of each month when symptoms occur,” says Prof Kulkarni. “To ensure the dose and type of antidepressant suits your system, speak to your GP about having a blood test or swab to get background on your metabolic system and guide the choice of antidepressant.” 

If antidepressants are not effective, women who suffer severe symptoms of PMS may then choose to undergo a ‘chemical menopause’, where strong hormones are used to stop ovulation and give women a break from the terrible hormonal and mood swings. “This approach sometimes needs to be permanent but can also have a kind of resetting effect on the brain,” Prof Kulkarni explains. “If women choose to come off the hormones, their impact is usually reversible and even when no longer on the therapy, the hormonal-related moods swings may be greatly reduced.” 

 

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Positive body image renovation

 

Body image plays a huge role in our health and fitness, so positive body image is vital. Here are 7 tips to get you on your way to loving your body.

1. Focus on function & sensation

Instead of fixating on the appearance of your body and others’, concentrate instead on what your body can do for you. When you think like that, you’ll find it’s pretty damn amazing! “Start focusing on your body as the vehicle of your experience rather than as a collection of surfaces to be appraised,” advises Cameron. “Switching to this perspective can come about through paying attention more often to sensations your body generates; how it feels to move, breathe, etc. Reflect on physical sensations your body enjoys and the activities it allows you to do, learning about the body and your body in particular, and remembering that your body is also that thing that generates thoughts and emotions, and appreciating all the subjective experiences it gives rise to.”

2. Quit the comparisons

Seriously, just stop it! Paxton strongly encourages avoiding engaging in negative body talk and discouraging it in the people around you. Instead she suggests you learn to identify when you are making body comparisons and remind yourself that “this is not a positive thing to do. I am making comparisons that are bound to make me feel less happy”.

3. Re-evaluate your worth

“When you value yourself as a person on the basis of your appearance, that puts you at risk,” warns Paxton. “If you can reconsider this and think ‘what is really important about me in my life, what do my friends think or my family think is important about me, and what do I value about what I do in my life?’, this can help people refocus away from appearance-related factors.”

4. Practise mindfulness

“Mindfulness brings us back to the here and now,” says McMahon. “It helps us to step outside from surveillancing our body from the outside to existing in our body from the inside.”

5. Build self-compassion

“Normalise the fact that most of us have parts of our bodies we don’t like – this is called normative discontent,” says McMahon. Recognising this will help us avoid “getting caught up in the unhelpful chitter chatter of our mind”. 

6. Engage in regular physical activity that you enjoy

Exercise for pleasure’s sake rather than weight loss, and reap the benefits of those ‘feelgood’ hormones. According to McMahon, an improved mood will have nothing but a positive effect on your body image.

7. Treat yourself kindly

“Nurturing your body and engaging in regular self-care will have a flow-on effect to how you feel about your body,” McMahon adds.

 

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11 tips to help you sleep at night

 

Lack of sleep an wreak havoc on your mental, physical and emotional health. So, if you're struggle to get some shut eye, here are 11 tips to help you sleep better. 

 

1. Don’t try too hard to get to sleep or look at the clock. This tends to cause anxiety around getting to sleep, which can be a self-fulfilling prophecy.

2. If you can’t sleep, rather than lying awake worrying about how you’ll feel tomorrow or letting your mind chase unpaid bills, get up, go to another room, read, watch TV or listen to music until you feel sleepy – at which point you can go back to bed and try again.

3. Exercise in the morning, afternoon or early evening. Evening workouts can make it hard to wind down as endorphins put your system in go mode.

4. Limit stimulants including tea, coffee and caffeine drinks for at least three hours before sleep. Ideally avoid caffeine after lunchtime. 

5. Even if you feel sleepy during the afternoon, resist the urge to nap as it will only mess up your cycle and make it harder to get to sleep at night. 

6. Do something relaxing before bed – think meditating or a warm bath.

7. Rise at the same time each morning to establish a consistent sleep pattern. Your body loves routine and will do its best to stick to a schedule.

» Shower before bed. Some sleep experts say a pre-bed shower can kick-start the cooling process necessary for sleep. Normally, a drop in body temperature precedes sleep according to UniSA’s Centre for Sleep Research. While in healthy sleepers the reduction is automatic, if you’re struggling to reach the land of nod, try giving it a thermic hand. 

8. Confine use of the bed to sleep and sex. Working, eating or reading in bed blurs the lines about what bed is for, diluting the brain’s association between being in bed and going to sleep.

9. Ban gadgets from the bedroom. Blue wavelengths from LED lights and screens are more deleterious to melatonin than standard white light according to a 2012 Harvard Health Letter. Even having a PC on standby can mess with shut-eye. 

10. Immerse yourself in daylight, even if it’s overcast. This helps with the body’s melatonin production. Then, before bedtime, dim the lights to let the body adjust to night-time and start producing melatonin rather than going from a bright room to a darkened space. You’re more likely to drift into sleep. 

11. Turn off hall and living room lights. Any light can inhibit the release of melatonin according to the National Sleep Foundation.

 

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4 skincare features to look for in your spring beauty products

 

Feeling the pressure of spring’s social calendar to look and feel photo-ready? The next time you open your beauty cabinet, check the ingredients list for these four skincare elements for flawless, healthy skin. 

1. Home in on natural ingredients

Many skin care products, including cleansers and moisturisers, contain harsh chemicals that could be doing your skin more harm than good. Look for a simple ingredient list containing primarily organic, natural and plant-based extracts. 

“It’s common sense that nature’s whole foods are the best choice for optimal health –and skin care is no different,” says holistic nutritionist and natural skincare expert Samantha Sargent.

“Some supermarket and chemist brands are made with cheap synthetics and naturally derived irritants that wreck havoc on your skin and internal organs. Read the full ingredient label, get to know the brand owner and manufacturer, and ask questions about the source of ingredients.”  

Ayla Cotterill from the botanical based skin-care brand Eaoron agrees. 

“I think people are becoming more aware of what they’re applying to their skin and are beginning to adopt a more natural approach. It’s really about creating a lifestyle that fights the effects of aging to create naturally beautiful skin,” she says.

 

2. Say yes to hyaluronic acid

Sourcing products that include hyaluronic acid – a natural structural component of the skin – helps to retain moisture and improve its beauty, according to Cotterill.

“As we begin to age, our skin loses moisture, firmness and elasticity,” says Cotterill, 

“The beauty of hyaluronic acid collagen essence is its ability to transport essential nutrients from the blood stream, via the capillaries, while also attracting and holding water to plump the skin. This smooths fine lines and wrinkles, and stimulates cell growth.”

WH&F Pick: try Eaoron’s Hyaluronic Acid Collagen. With its combination of fast-acting botanical and natural ingredients you may start to see results instantly. Apply just before bed or first thing in the morning.  

 

3. Look for anti-ageing properties

Botox and dermal fillers are a temporary fix and in some cases can cause nerve damage if not performed correctly. According to Cotterill, a better option is to select skin care products that prevent fine lines, dullness and wrinkles before they happen. 

“Wrinkles on the face are a natural result of a reduction in collagen, so finding products with ingredients aiming to restore the balance can help reduce their appearance,” says Cotterill.

“For example, peptides encourage the skin to replenish collagen production in the dermal layer, helping to improve its firmness and condition.” 

WH&F Pick: we love this Ultra Anti-Wrinkle Face Serum. Its potent ingredients are specifically designed to help reduce wrinkles and firm your skin for a youthful and radiant glow.

 

4. Skin superfoods

The rise of superfoods has seen us tipping copious goji berries into our smoothies, so why wouldn’t we use the same logic when it comes to our skin-care? 

Cotterill suggests looking for plant-based ingredients that are going to provide sufficient antioxidants for improved skin health, such as bearberry leaf and white mulberry extract.

“We use bearberry leaf extract in our products to brighten and even out skin tone. It’s so effective because it contains a high level of arbutin, which can help clear dark spots and blemishes from the skin,” she says.   

“White mulberry extract comes from the white mulberry tree, which is native to China, but is cultivated in Australia, North America, Europe and Japan. It’s the food of silk worms and is used to treat dry, sensitive and blotchy skin.” 

NEXT: Looking for more way to freshen up your skin? Here are three ingredients for healthy looking skin.

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How to beat fatigue

 

Are you constantly battling fatigue? Here, David Goding explores the causes of fatigue and how you can combat it.

The wrong cure

In our endless hunt for the mysterious ‘edge’, fatigue is our number-one enemy. So how do we combat it? With a variety of ‘slap-yourself-in-the-face’ stimulants to keep us on track, of course. Coffee, energy drinks, chocolate, more coffee, rubbing the eyes, pulling the hair, another coffee. It works, in the short term, but it’s liable to put you more ‘on edge’ than give you any real edge to your focus or productivity.

When we finally get home we unwind with a couple of glasses of wine, which we think helps us sleep, and it can, but the quality of your sleep is usually compromised, leaving you drowsy and reaching for the snooze button, reaching for the snooze button, and just one more time before yet more coffee. And so on. It’s a cycle of your own doing, and one not so easy to jump off.

The cause 

We’re led to believe that fatigue is the great modern malaise spreading like an epidemic through office blocks and shopping malls, but what’s behind all this exhaustion? And are we, in fact, the main cause? 

Yes, often fatigue is brought on by pushing ourselves too hard, high stress levels, too much caffeine and too little quality sleep, but there may also be other factors at play.

“The thyroid and adrenal glands produce hormones that give you an extra energy boost; however, it can be an anxiety-producing, frenetic kind of energy that does not do a body good,” says Dr Eva Cwynar, endocrinologist and author of The Fatigue Solution.

“Yes, it will help you get through the day, but it will stress your mind and your body, which will eventually lead to more fatigue. Hormones send messages to your muscles, saying, ‘Emergency, give up your sugar or else.’ The muscles sacrifice the glucose and become depleted to save other cells throughout the body. And that’s when we crash, burn, and become exhausted.”

Dr Cwynar recommends an eight-step plan to combat fatigue and increase your energy.

The first step, she says, is to boost your protein levels. “A protein-based way of eating will get your eating habits on track and fuel your body’s energy needs.”

Next, make sure you implement a healthy, consistent sleep routine by practising a calming relaxation therapy, such as meditation, prior to going to bed (which should be at the same time every night). “A healthy sleeping schedule keeps your hormones balanced and your energy flowing,” says Dr Cwynar.

Get plenty of exercise, which not only provides you with more energy but aids in improved sleep and lessens the risk of anxiety and depression. Dr Cwynar also stresses the importance of a healthy sex life.

“A good sex life increases overall energy. It releases endorphins and revs up your metabolism. But as with sleep, it’s the quality of your sex life that makes the difference.”

If you’re still struggling to shake the fatigue, have your doctor run some tests, starting with the thyroid. 

“When women are rundown and overweight, many automatically assume they are having thyroid problems,” says Dr Cwynar. “For some women, that is indeed the case. For others it is not. But it’s important to know.

“Other tests will tell you if you are deficient in certain trace minerals and other micronutrients or if you have neurotransmitter imbalances that are contributing to the problems of energy depletion and fatigue.”

NEXT: Stressed? Discover how stress affects your metabolism.

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