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Nutrition

7 Scientific Health Benefits To Drinking Water

Water is vital for the maintenance and health of the human body. Scientific studies have stated that the body is comprised of mostly water for the function and nourishment of vital organs. It is important your body is kept well hydrated as we lose water through sweat and urination. If you are exercising, it is important you drink more water! I will list the benefits of drinking water for your body. Put down those fizzy drinks and sugar laden energy waters…Simple water is best!

I drink 4.5 litres of water daily, this works for me as I work out on a daily basis, have a busy lifestyle and generally on the go. Aim for 2-4 litres! A good way to test if you are dehydrated is monitoring the colour of your urine. Your urine should be clear to a very pale yellow colour. If the colour is dark in orange/ green hue then you are severely dehydrated. This is a big no no! You will likely feel the physical effects, but mentally you may not feel as stimulated and perhaps a little anxious.

Morning tip: Start your day with a glass of warm water with lemon, mint or ginger. This will kick start your metabolism, digestion and hydrate you from your restful sleep.

Carry a bottle of water with you always and if you are in a profession where you sit at a desk, treat yourself to a big mug and monitor how many cups of water you get through in the day.

Maintaining a Healthy PH Level in the Body

Did you know that the human body maintains a pH range of 7.35-7.45 for smooth functioning and adequate physiological processes? However, acidity can lead to sickness and result the body to have inability to assimilate vitalvitamins and minerals. Consequently, the body’s PH level should be above the value of 7, which is favorable to the body’s oxygen uptake, greater energy levels, and a better immunity to diseases. This is can be done by drinking lots of water!

Get Rid of Fatigue and Increase your Energy

When the body becomes dehydrated, you may notice that you feel fatigued, dizzy or even experience headaches. Rather than reach for painkillers, try drinking two large glasses of room temperature/ warm water. By drinking ample amounts of water, you can increase your energy and reduce tiredness. As a result, you will have more energy and higher concentration levels.

Detoxify the body

By drinking water, you aid the body to remove harmful toxins and excrete these dead cells and waste materials away. Toxins can cause a range of issues from digestion problems, skin, weight and other harmful diseases. Water is an overall great cleanser of the body. Drinking lots of water aids the lymphatic system.

Water detoxifies the liver and kidneys and is especially vital if you have had excessive alcohol and salt. It flushes harmful things like this out of the body.

Healthy skin and hair

Beauty begins from within. Water is VITAL for any beauty regime and lots of water guarantees that beautiful glow on your skin. Yes, skin products can help, but ultimately water will cure the base of your skin and ensure you a clear canvas. The carotenoids and flavonoids in water and herbal teas help protect the skin condition and against any harmful damage from UV rays from the sun. Water always hydrates the skin if dry and balances combination skin types. Dry and flakey skin can be caused because there is not enough lubrication and water in the body.If you are suffering from spots and pimples, it will also help clear the skin. Moreover, skin disorders like psoriasis and eczema can be improved. You will notice that drinking adequate amounts of water will plump up the skin and help signs of ageing.

Water boosts circulation around the body and this in turn helps hair growth too on the scalp and results in hydrated locks. Your hair will be more shiny and stronger when making sure there is enough water in your daily activities. It is part of the nourishment each strand of hair needs to be lustrous and strong!

Lose Weight

Water will fuel your workouts and if you are dehydrated you will not have enough energy to work out and your post workout results and fat loss will also suffer. Many people lose weight in water because of dehydration and this is not fat loss as such.

Furthermore, water boosts and increases your metabolism. This is because your body has to wor hard to process whatever is entering your body. The water helps aid nutrients and deliver them to vital parts of your body.

Also, sometimes people can mistake dehydration for hunger! Try drink two glasses of water when you feel hungry midafternoon and see if it helps. Water can help reduce appetite when you are bored and are not truly hungry.

Helps with Digestion

Drinking warm water will help any digestive issues. For example, constipation can be also caused by lack of water. One tip is to drink warm water after meals to help the digestive system work efficiently. Adding mint can also combat a bloated tummy.

Also, adding mint and lemon to your water can be more tasteful and a natural detoxifying drink, as well as aiding digestion and cooling the body.

The great thing about herbal teas is combining powerful superfoods with warm water. Try making a blood cleansing tea: dried beetroot, cinnamon sticks and hot water. Once this has brewed, you can sieve this into a mug and sip slowly.

If you need extra help digesting a meal add fennel! One spoon of fennel with hot water will ease stomach cramps, gas, acidity and that dreaded stomach bloat.

Ginger and hot water will work as anti-inflammatory tonic and can calm any inflammation within the stomach.

Fight Bad Breath

A dry mouth due to lack of saliva can contribute to bad breath. Drinking water regularly can stop this and end bad breath.

Drink up!

Raman is the Founder of Enigma Insider. Raman is an extremely motivated and dedicated individual. Raman has been educating himself on self development whilst he was working in Hong Kong and Dubai. Raman returned back to the United Kingdom and is currently working full time as a Human Rights Lawyer.

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Fitness

10 Practical Ways to Start Your Journey to Healthy Living

One of the most common themes of questions asked on my blog is the hesitation to begin or being unsure. I hope this article gives you a broad insight that there are so many changes/ habits to adopt to allow you to begin living a healthier lifestyle.

DON’T SET DATES

We often pressure ourselves into starting things at a certain date, or in preparation for a holiday or for a New Year’s resolution. Don’t set a date, start when you feel ready. Whether that be today, or even at 4pm!

BE READY FOR A LIFESTYLE NOT A FAD

Fads and diets come to an end and often does your motivation and zest alongside it. Prepare yourself to make healthier choices and be aware of what you are putting inside your body. A healthy lifestyle is a commitment and is a tool to better your mind, body and soul each day.

WATER

I can’t stress this enough! It is always the common referral point in my previous articles and the benefits are endless. Hydration, detoxification, digestion helper, metabolism booster, hair + skin’s best friend. Begin to monitor your water intake and aim for at least 2-4 litres depending on how much you workout. I would also recommend drinking hot water as part of this intake to help your digestion and avoid bloating. You may find you are going to the toilet more than usual, however your bladder will soon get used to this over time.

ORGANISE YOUR MEALS

Trying to be healthy can go slightly off track if you haven’t organised meals if you are living a busy lifestyle. Perhaps use the Sunday to organise your food shopping and purchase your essentials to prep great lunches for work. I am listing some great ingredients for your lunches that you can try. If you are vegetarian or vegan please ignore what is not relevant to you.

  1. Quinoa, buckwheat, brown rice, caulirice
  2. Buckwheat noodles/ brown rice noodles
  3. Lentils
  4. Kidney beans, chickpeas, broadbeans
  5. Spinach, kale, pak choy, broccoli, celery sticks
  6. Rainbow veg! Think peppers, carrots, aubergines and courgettes
  7. Salmon/ Mackerel, lean meats like chicken/ turkey
  8. Tofu
  9. Vegan cheese
  10. Sauerkraut/ Kimchi
  11. Spices such as ginger, turmeric
  12. Coconut Oil (I prefer Lucy Bee!), extra virgin olive oil
  13. Biona Rye Bread/ Amaranth bread

Great places for healthy snacks and essentials are As Nature Intended, Planet Organic, and Wholefoods.

You can create so many vibrant meals with these ingredients and not get bored. Whether that’s stuffed peppers, buckwheat noodle stir fry or lentils with quinoa and salmon. The options are endless J

BUY A NEW PIECE OF CLOTHING FOR YOUR GYM KIT! TREAT YOURSELF

You can buy a new piece of clothing to add to your gym kit to make things more fun. I can never say no to a new pair of leggings! This can help motivate you if you are starting a new workout regime and increase your confidence by strutting your stuff in new active wear.

I personally purchase my gym wear from the following websites, they are long lasting and comfortable, no matter whether that’s yoga or running!

  1. sweatybetty.com
  2. asos.com (they have their own active range!)
  3. hm.com (great for affordability)

REFINED SUGARS

If you cannot cut them out, reduce them as a start. This includes all the fancy sugar names! Substitute with unrefined sugars such as coconut sugar and dates. When beginning a healthy lifestyle, gradually stopping your intake of refined sugar will have a great effect on your body mentally and physically.

KEEP A DIARY

To track your progress, keep a diary or use the notes section on your phone to help you celebrate your success and carefully analyse where you need more nutrition. Perhaps you need more greens or you haven’t eaten enough that day.

DON’T GIVE UP

Whatever your goal may be, just don’t give up. Always remember you may go off track but just get up and keep going. Don’t give up, keep trying. Build a healthy relationship with your food and exercise and you will notice that itself is innate motivation. Don’t use exercise as a tool to punish yourself for bad food you have eaten, use it as a tool to move your body, detoxify and tone!

WATCH YOUR DIGESTION

Health starts with good digestion. What your body is happy digesting will result in a happy tummy. Keep a note of foods that upset your stomach and cause any bloating, flatulence, gas, rashes, spotsand so on. You can then reduce this food and be mindful going forwards. You may find sensitivity to wheat or dairy and even find that cold foods leave you bloated.

Digestive helpers:

  1. Sauerkraut
  2. Kimchi
  3. Kefir
  4. Fennel
  5. Ginger
  6. Cardamom
  7. Dandelion Root
  8. Green tea
  9. Hot water
  10. Apple Cider Vinegar

LISTEN TO YOUR MIND AND BODY

On a final note, pay attention to what your mind and body feels and needs. Healthy living is connecting the mind and body both. Yes you are embracing a new healthy lifestyle but do not stress yourself to achieve perfection in a short space of time. Just be the best version of you and don’t compare yourself to what you see on social media. There are times where you will be too tired to workout, try meditation or a slow form of yoga instead like Yin. Take a walk to clear your mind, read a book or listen to your favourite music.

Be positive and always say ‘I can do this’ and enjoy your meals and really be proud of the new habits you are adopting! You will begin to see changes soon and that’s all because of your hard work and dedication.

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Beauty

Reintroducing Ancient Skin Care – Oils For Life

In the recent years there has been a drastic movement to the “perfect being”. Whether this includes having the perfect body, skin and hair. We all spend a lot of money on overpriced products which promise us these things but fail to deliver.

This article focuses on the traditional and simplistic routes of skincare, achieving results without having to overspend. In the first part we will be discussing the causes of breakouts and dull skin, then moving onto skincare routine.

What Causes Dullness and Breakouts

There are many factors behind breakouts and dull skin and some of the main reasons are:

  1. Poor diet;
  2. Hormonal imbalance;
  3. Skincare routine; and
  4. Environment.

Needless to say all the above go hand in hand.

It is not unknown, that what we eat not only affects our internal body but also transpires externally. This is usually the first indication that something is unbalanced within us. We can go to the doctors and take supplements which would only help the problem to hand, but this will not address the root cause. By eating healthy and keeping hydrated we remove toxins from our body which help to heal our gut and skin. By eating healthy you automatically improve the appearance of your skin.

Hormonal imbalance can be caused by external factors such as stress and anxiety of work. When our hormones are imbalanced we are prone to developing wrinkles, fine lines, dry skin and acne – all leading to dull skin! To deal with your day to day stress, find a hobby that relaxes you mentally and

psychically. Such as attending yoga classes or perhaps going for a walk in the evening and focusing on the sound of nature- anything that relaxes you really goes.

Finally, if you are constantly on the go, then lack of rest and the bacteria from your surrounding will take a toll on your skin. If you feel tired you will look tired- it is a fact. If you don’t clean your skin, you will breakout.

Learn to understand your outer and inner body because we are at our finest when we are balanced.

Skincare

Moving onto skincare. There are plenty of products which are made specifically for different skin types, the focus is not on this but the more simplistic routine which incorporates traditional methods.

We all have been told using oils are bad for our skin because they clog up our pores, cause acne and breakouts. In fact it is the opposite, natural oils hydrate and moisture your skin by repairing your cells and reducing the appearance of wrinkles and fine lines. This does not happen overnight but over a period – so patience is a key.

A little goes a long way…

Oil is key to the hydration of your skin, BUT you do not need to drench your face or body in oil, because this will not only suffocate your skin but cause breakouts too.

All you need is few drops, your finger tips and gently massage the oil onto your face and body.

Types of Oil

Before you start using natural oils you must know your body and skin type. The types of oils which are beneficial for certain skin types are:

  1. Dry and sensitive skin – Coconut oil and sesame oil.
  2. Oily skin– rosehip oil and orange oil as this is easily absorbed.
  3. Combination skin – olive oil, sesame oil and almond oil

Again, these oils depend on your body and are dependent on the seasons.

Mineral oils which can be found in lotions and makeup causes bacteria to be locked into your skin. This cannot be easily absorbed trapping sweat and sebum which can cause of breakouts – buyers beware, stay away from these products!

Tip: did you know that coconut oil contains natural SPF which can protect your skin from the damages of the sun.

Routine

Every individual is different and when trying to find the perfect routine for you, you will have to bear in mind that the routine you create for Summer will be different to the one you use in Winter. Also, how you cleanse your body will be different to how you cleanse your face (which is more sensitive).

According to the Ayurvedic practice dry scrubbing/ brushing your body removes dead skin cells allowing your body to breathe – this can also be applied to your face but not so vigorously.

When cleaning your face, the less products you use the better as chemicals can be damaging in the long run.

Examples of Simplistic Routine:

Example One – Night Care:

  1. Splash warm water on your face and apply your chosen face wash. Gently massage this in circular motion to circulate the blood around your face.
  2. Whilst the facewash is on, use the face brush to really draw out the impurities which are deep within the skin. A face brush which is excellent to use is Foreo or the Body Shop face brush – both do the job.
  3. Wash the residue off your face and pat dry your face. Don’t rub the towel onto your face as this can be harsh on your skin.
  4. Apply a small amount of your chosen natural oil and gently massage this onto your skin until it is absorbed.

Example Two – Day Care:

  1. Splash warm water onto your face and apply gentle homemade exfoliator. If you have a busy schedule than buy gentle exfoliator (mostly natural). By exfoliating you are removing dead skin cells and allowing your skin to breathe and repair.
  2. Wash your face with warm water to remove the residue.
  3. Apply small amount of your natural cream/ natural oil.

Tip: if your work requires a lot of travelling/ using the train or your skin is oily/combination then the use of natural oils should be limited to your night care routine. The reason being you naturally produce more sweat and sebum when you are more active.

  1. Don’t sleep with your make up on.
  2. Keep hydrated.
  3. Eat fruit and vegetables.
  4. Keep your skin moisturised.
  5. Use a few drops of natural oils
  6. Exercise to circulate your blood.

When creating your own skincare routine, understanding the way your body works is crucial. You will naturally experiment with different oils until you have found the one that works for your skin.

When deciding the products you use for your body, ask yourself would eat chemicals the chemicals that you apply on your face?

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Beauty

11 Skin Saviours That Will Change Your Life

Get the glow with these skin tips! Remember that good skin starts from within with skin products that supplement the skin.

Foods

Water

If you haven’t already read my Water article, read it! But in summary, water cleanses toxins out of your body and hydrates and clears your skin. Aim for 2-4 litres daily and add lemon and mint for some extra detoxification and metabolism boosting.

Hemp

Hemp is high in plant protein and these seeds are a good source of polyunsaturated and essential fatty acids. Studies have shown that hemp seeds can improve eczema and dry skin through the essential fatty acids they contain. A good way to have hemp seeds are to sprinkle one teaspoon in your breakfast like porridge or even over toast with some chilli flakes!

Eat A Rainbow – Fruit and Vegetables 

Fruit and vegetables contain powerful and vital antioxidants that help protect skin from the cellular damage caused by free radicals. Free radicals, harmful rays from the sun and pollution can contribute to age spots, pigmentation and wrinkling of the skin. Eat a rainbow of colourful fruit and vegetables and aim for at least 5 portions a day! The essentials are beta-carotene that is found in carrots and sweet potato. Lutein is found in kale, papaya and spinach. Eating a diet full of fresh fruit and vegetables is important to maintain normal skin cell development and healthy skin tone. Here’s a skin saving day:

Breakfast: Porridge with almond milk- topped with blueberries, blackberries and goji berries with hemp seeds on top

Lunch: Spinach, sweet potato and spiralised carrots with salmon/ tofu steak

Dinner: Buckwheat noodle stir fry with miso sauce and aubergine, mushroom, kale, butternut squash.

The Mighty Avocado 

Oh the yummy avocado has lots of skin benefits! This fibre rich superfood contains vitamin E which will plump, hydrate and enhance the skin. The vitamin C helps to protect the skin against UV rays. Try mashing an avocado and adding lemon juice and chopped tomatoes and serve with any dish as a side! Another way to use avocado is topically applying to your face. This will moisturise and the linoleic acid present in avocados will help balance oils in your glands and help and combat acne and spots. Avocados also help with scarring and skin damage.

Oily Fish like Salmon, Mackerel and Herring

Oily fish that is high in Omega 3 helps keep skin thick and supple. Opt for grilled fish and eat at least twice a week. Oily fish helps fight inflammation in the skin and helps to combat wrinkles. Inflammation in the skin can lead to a breakage and reduction of elasticity and collagen. All vital for healthy and youthful skin!

Pumpkin Seeds 

Pumpkin seeds are high in zinc! Zinc protects your cell membranes, helps maintain collagen, and promotes skin renewal. Add them to a smoothie, porridge or mix in avocado!

Supplements 

Chlorella – Organic Burst 

I take Chlorella every single day! Chlorella is an ancient micro-algae and very nutritionally dense. The biotin, vitamin B2 and B3 help the skin maintain a vibrant glow.  Furthermore, one of the common reasons for breakouts and other skin issues is the toxicity build-up in the body. Chlorella thus supports our detoxification organs – the liver and kidneys and helps draw toxins from the body.

These can be purchased at www.organicburst.com – Tip: Take 1 tablespoon in the morning of chlorella in some water or take 4 tablets after a workout.

Acai Berry – Organic Burst 

Acai berry is the ultimate superfood and contains essential fatty acids omegas-3-6 and omega-9 oleic acid. Often skin can look dull from lack of sleep and grey city life, this little berry will improve the appearance of your skin and ensure you get your radiance back. The berry is extremely high in antioxidants too.

These can be purchased at www.organicburst.com – Tip: Take 1 teaspoon in the morning or 4 tablets after work.

Turmeric – Supaveda

Turmeric is a holy grail in Ayurveda and this is anti-inflammatory. Taking turmeric will have multi-faceted effects!

These can be purchased at www.supaveda.com  – Tip: Take 2 capsules after lunch

Skincare

Frank Body 

I swear by these coffee based natural products. They contain coconut oil, almond oil and even cacao. All great for face and body skin. Their products always soften and brighten my skin. Their scrubs are also great for reducing scars, stretch marks, cellulite and acne scarring.

Try their cacao body scrub and face cleanser.

These can be purchased at www.frankbody.com

Pixi

I first discovered Pixi products at the Sweaty Betty carnaby studio! Post workout I was treated to Pixi cleanse, tone and moisturising products. In particular, their ‘GLOW TONIC’ is fab!

‘Gorgeous glow-giver brightens, tones and conditions your skin after cleansing. Enriched with 5% glycolic acid – a natural derivative of sugar cane, and member of the alpha-hydroxy acid family – this gentle, exfoliating formula dissolves the bonds binding dulling dead cells to skin’s surface, to reveal the ‘new’ healthy skin cells underneath. Aloe then soothes and hydrates while oxygenating ginseng promotes cell health and skin vibrancy; witch hazel firms and tones, while horse chestnut boosts blood flow, to grant your complexion a naturally fresh and dewy radiance’

This can be purchased at www.cultbeauty.com

Homemade Face Masks!

I LOVE to create homemade face masks. They are organic and fresh. Try multanimitti with some milk, sandalwood and a pinch of turmeric. Stir together to create a thick paste and leave on the skin for 20 minutes or so. Wash off with warm water and follow with your cleanse, tone and moisturising regime.

Another great mask is gram flour, turmeric, milk and coconut oil. Again, this mask should be of thicker consistency and helps fight blemishes and spots and gives your skin intense moisturising yet feels so clean!

Find these products at your local grocery store or www.amazon.com

FINALLY… I hope these tips have helped you. Please ensure you get enough sleep and exercise to ensure recovery and blood circulation. All of this will help you get the best skin.

Follow Yasmin, Founder of Green Goddess Diaries Below:

 

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