Advertising
Advertising

6 Simple Steps to Healthy and Beautiful Hair and Skin During Winter

6 Simple Steps to Healthy and Beautiful Hair and Skin During Winter

It’s winter time, and our hair and skin are feeling that winter blues. Wind, cold air and exhaust fumes negatively influence both our beautiful skin and our luscious hair. In order to keep your glowing skin and shiny hair in top condition, you’ll need to adjust your grooming routine to the winter season. These 5 steps are the most important in your mission to stay healthy and fabulous during winter.

1. Fight skin dryness with moisturizers

Whatever type of skin you have, it will become drier in winter, which will lead to various skin problems. As it will be dry and sensitive, it will be prone to cracking. To prevent cracking and dryness, you need to moisturize your skin. If your skin is dry and sensitive, you have probably found the right moisturizer for you. However, during summer and spring we use water-based moisturizers, which won’t work in winter. You need to adjust your skincare to the season if you want to keep your skin healthy. In these winter days, you should use oil-based moisturizer, because oil creates a protective layer on the skin, which will protect you from external factors such as smog, wind, and cold.

Except for external factors, your skin can become more sensitive and dry due to aging. It’s perfectly normal, and everyone is going through the same process. Make sure you take a good care of your skin, so it can stay elastic and soft for years to come. If you have some changes on your skin such as age spots, scars or even sunspots that you don’t want to keep as a memory of a wild summer vacation, you have probably considered skin bleaching, which will make your imperfections less visible, or even make them disappear completely.

Advertising

2. Don’t use curling and flat iron

Nowadays, we all dye our hair, and use curling and flat irons. Throw wind and cold into the mix, and you’ll get the worst combination of negative factors that your hair won’t be able to endure. No matter what products you are using, it is simply impossible to keep your hair healthy while attacking it with so many things that are damaging it and making it dry.

Therefore, as it is winter, and our hair desperately needs to become shiny again, you should focus on keeping your hair moisturized. To prevent breakage and split ends, try leaving the irons aside for the season, and change your hairstyle so that you won’t have to use them. On the other hand, if you really need to use a flat iron, make sure you are providing your hair with all the right vitamins, and keep it moisturized.

You can make various homemade masks for your hair, which you can make by just taking a few basic ingredients from your kitchen. You should also include a thick moisturizing conditioner with a few key ingredients in your daily hair care routine. The products should contain humectants and fatty acids, as they hold the moisture in your hair, which is essential during this romantic season.

Advertising

3. Put an end to your bad habits

What doesn’t kill you, makes you stronger, but bad habits are actually ruining your health slowly, and your skin and hair will be the first to go. Smoking and drinking a lot of alcoholic beverages will certainly lead to hair and skin dryness, and make them both sensitive. Therefore, the best solution is to quit smoking, and have just one glass of wine instead of the whole bottle.

Another bad habit is lack of hydration. The only way to keep your skin hydrated and avoid dryness and redness is to drink enough water throughout the day. Instead of a soda, take a glass of water, and your body will be thankful. Not so hard, is it?

4. Start healthy diet

Vitamin C is definitely your best friend during this cold season. Firstly, it boosts your immune system and secondly, it improves the production of collagen, which keeps our skin elastic and healthy. Great sources of vitamin C include citrus fruits, strawberries and leafy greens.

Advertising

Except for vitamin C rich foods, you should also consume food that contains omega-3 fatty acids, which will benefit both your skin and your hair. They will keep your hair and scalp conditioned, while also making your skin wrinkle-free and more elastic. The biggest source of these fatty acids are definitely walnuts, but they can be found in oily fish, other nuts, olive oil and salmon. Add these to your diet, and you’ll be able to enjoy the holiday season stress free.

5. Don’t stop exercising

As we want our body to be in shape and bikini ready for the summer season, spring is the time for exercising. Moreover, most of us do a good job of staying active during the warmer months, but somehow when winter comes, we all tend to become hermits. Don’t stop exercising, be strong and don’t fall under the winter blues spell.

By exercising you will help your body get rid of toxins more efficiently, which will give your skin that glamorous glow. If you feel like you don’t have enough energy, than get a little help from healthy nutritional supplements, which will provide you with more energy and allow your body to absorb the necessary nutrients it needs to fuel the workouts much faster. This energy boost is very important, as you might become unwilling to work out due to SAD (Seasonal Affective Disorder), and feel like you have no energy for any physical activity.

Advertising

Also, as exercising boosts the production of endorphins, you will be able to fight winter depression, and finally be happy and satisfied during the cold winter days.

6. Get more sleep

We have heard so many times that we need to get more sleep in order to look pretty in the morning, but is beauty sleep a myth or a fact? Actually, an experimental study has shown that beauty sleep is nothing less than pure science. The study found that if we sleep for only a few hours, we will look unhealthy, whereas well-rested people will look more attractive and healthier.

But how does it affect your skin and hair? When you are tired, your skin is the first to show signs of unhealthy habits. When you sleep for 8 hours, even the products you are using will work better. And no matter how tired you are, always clean your face and never go to bed with your makeup. Also, change your pillowcase more often, because the acne and irritations you have might be caused by that little bacteria nest of yours, i.e. the pillowcase that hasn’t been changed for a long time.

Being constantly exhausted will negatively affect your overall health, and your hair and skin are going to be the first to show signs of damage and fatigue. This leads to split ends, breakage and dry hair, as well as irritable, dry and flaky skin, particularly during the cold and dry winter months. However, it’s not that difficult to keep your body in good health using the simple tips outlined in this article, you just need to be persistent and adopt a few good habits.

Featured photo credit: Ed Gregory via stokpic.com

More by this author

Katarina Milovanovic

Creative Writer

4 Easy Ways to Avoid Procrastination When Working from Home This Is What Happens When Someone Stops Using Heroin 6 Unusual Ways in which Going Green Can Enrich Your Life Girl Power: Meet 5 Inspiring Female Entrepreneurs 6 Lifehacks to Make Money Even When You Are Unemployed

Trending in Beauty

1 Haircare 101: Hairstyling Tricks for Both Men and Women 2 18 Things You Need To Know Before You Get Your First Tattoo 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 What Your Poop Says About Your Health 5 10 Best Online Shopping Sites I Wish I Knew Earlier

Read Next

Advertising
Advertising
Advertising

Last Updated on November 12, 2020

Why You’re Feeling Tired All the Time (and What to Do About It)

Why You’re Feeling Tired All the Time (and What to Do About It)

If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • Trouble focusing because memory and learning functions may be impaired.
  • Experience mood swings and an inability to differentiate between what’s important and what’s not.
  • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • Finding it more difficult to exercise.
  • Immune system may weaken, causing you to pick up infections more easily.
  • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
  • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

Why Are You Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

You can learn more about some causes of fatigue in this video:

Feeling Tired Vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Advertising

Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

Get the right amount of sleep to stop feeling tired.

    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

    Advertising

    4 Simple Changes to Reduce Fatigue

    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
    2. Exercising regularly
    3. Using stressbusters
    4. Creating a bedtime routine to sleep better

    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

    • L is for Lifestyle and means living healthy, including getting enough sleep.
    • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
    • A is for Attitude and means thinking positive and reducing stress whenever possible.
    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

    Living Healthy

    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

    1. Unplug

    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

    Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

    2. Unwind

    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

    Advertising

    3. Get Comfortable

    Ensure your bed is comfortable and your room is set up for sleep.

    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

    Exercise

    Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

    That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

    I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

    Attitude

    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

    Here’s how you do Long-Exhale Breathing:

    Advertising

    1. Sit in a comfortable position with your spine straight and your hand on your tummy.
    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
    3. Hold your breath while you mentally count to 7 and enjoy the stillness.
    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
    6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

    This type of “long-exhale breathing” is scientifically proven to reduce stress.

    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

    Nutrition

    Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

    Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

    Here’re 9 simple diet swaps you can make today:

    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
    2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
    3. Fill up with fiber, especially green leafy vegetables.
    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
    5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
    6. Replace ice cream with low-sugar alternatives.
    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

    Alternatively, you might consider a high-quality multivitamin or specific supplement.

    The Bottom Line

    If you are tired of feeling tired all the time, then there is tremendous hope.

    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

    Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

    More Tips to Stop Feeling Tired All the Time

    Featured photo credit: Cris Saur via unsplash.com

    Reference

    [1] YouGov: Two-fifths of Americans are tired most of the week
    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
    [3] The New York Times: Why Are We So Freaking Tired?
    [4] Mayo Clinic: Chronic fatigue syndrome
    [5] Very Well Health: Differences Between Sleepiness and Fatigue
    [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
    [7] Mayo Clinic: Lack of sleep: Can it make you sick?
    [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
    [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
    [10] American Psychological Association: Getting a Good Night’s Sleep
    [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

    Read Next