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Skin Care Improvement for Men & Women: Look Younger, Be Healthier

Skin Care Improvement for Men & Women: Look Younger, Be Healthier

Do you take care of your skin? No matter the gender, many people don’t take care of their skin or don’t take it seriously. I was one of them until recently when I was exposed to a quick check by a dermatologist. It turned out my skin was way older than my actual age! And then the devastating skin cancer statistics talk happened. It turns out that one person dies of melanoma every hour (52 minutes, to be precise). Isn’t this horrible?

When you consider that the skin is one of the most important organs (yes, organs) in our body, you start to think about it. Lazy people usually think about the problem when the situation is deep down the line. When we neglect our skin, we can easily get exposed to a variety of problems, and cancer can get really close if we don’t pay attention. It all goes even further when you consider your skin type.

What skin type do you have?

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    If you are a female, you are familiar with this question. You often hear it from every saleslady when you try to decide which skin product to buy. Guys, on the other hand, don’t hear this question so frequently. We all have different skin, but we all have one common feature: we need our skin healthy.

    Skin types are categorized into five categories: normal, dry, sensitive, oily and combination. The best way to determine your skin type is to check your ’T – zone’. ’T – zone’ includes forehead, nose, upper lip and chin. When you know the basic let us start with the test:

    1. Wash your face and dry it gently. This way you will remove dirt and oil from your face.
    2. Wait for an about an hour (your skin will return to its natural state).
    3. Examine your skin! Dry skin will look lifeless and will be flaking. Sensitive skin will have red dots or marks. Oily skin will make your face look shiny and will leave grease on the tissue. The normal skin won’t have red marks, or look old or will be flaking. Combination skin type will have elements of oily and dry/normal skin.

    Now, when you know the results, you know which skin care products to use, and how to treat your skin. Still, as we all might know, there are some differences between men and women skin care products. Before I get specific on that, we need a reminder of some basic things, which apply to both men and women:

    Keep your skin clean

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      The basic rule to have healthy skin is to have clean skin. Shower on a daily basis but not with hot water because it drys your skin out. The best way is to combine hot and cold water. Although it seems hard, it is a great way to rouse in the morning and to stimulate circulation.

      Once a week, you can use a chemical peel. It is an excellent method of removing dead dry skin cells on the surface and leaving smoother and softer skin underneath. Apply body lotion after showering. This way you will hydrate and protect your skin. For the facial area use a cleanser that suits your skin type. Cleansers are made for every skin type. Use the cleanser in the morning and in the evening after you have removed your makeup.

      Look here for the best cleansers on the market: Men / Women.

      Hydrate your body

      skin care - hydrate your body

        Among other unhealthy symptoms, the lack of water leads to dry and wrinkled skin. The way to prevent this is to drink eight glasses of water a day. Also, drinking too much coffee and sodas will affect your skin. Try to avoid unhealthy beverages and instead try drinking fresh juices and green tea.

        Chlorophyll has amazing effects on skin and can be found in green leafy vegetables. If you drink beverages that contain chlorophyll every morning you will oxygenate, brighten and hydrate your skin. Here’s more on chlorophyll.

        Healthy nutrition

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        Skin Care - Nutrition

          Your skin reflects what you eat. If you eat a lot of sweets, you are more likely to have acnes or oily skin. When you crave for chocolate, eat an apple or some other fruit. This way you will provide water and necessary vitamins for your skin. Try to avoid fast food because our skin has a natural barrier to retain moisture. Eat fish and salads instead. Balance your diet and your skin will be healthier.

          Oral health

          Here’s something I didn’t know. There is a high correlation between your oral health and skin aging, and a notable connection between oral hygiene and keratinocyte production in your skin.

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            To have perfect oral health, you need to wash your teeth twice a day, and floss at least once a day (after lunch). Washing your teeth should be done properly, with attention to gums and side pockets between the teeth. A good electric toothbrush will be a great help there. People either floss regularly or don’t floss at all. You’re probably in one of those groups, and if you’d like to keep your skin and overall health high, make sure you’re in the second group.

            Soak up the Sun, but be careful.

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              We need sunlight exposure for a healthy skin, but we also need to take care of how much we’re exposing ourselves to the dangerous UV rays. A healthy dose of vitamin D is essential to the overall well-being and skin health, but the proper protection is necessary because the burns can happen easily if you’re on a vacation. Over-exposing will get you in trouble quickly – be sure to apply some uv-protection creme depending on how much you’ll expose yourself to the sun.

              Now, let’s get to gender-related stuff. As always, ladies first:

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              Women Skin Care

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                Having a glowing face and flawless skin is every women’s dream. Sometimes it seems impossible to reach this goal. I know it’s hard to look fresh when you have slept only a few hours, or when you have to cope with a job, take care of children, meet with friends, do all house chores. The urge to look great often pushes girls not to care about skin that much, but to pursue the perfect look. This is wrong, and women usually start taking care of their skin after their twenties. Here’s what you should focus on:

                Choose the right products

                skin care - choose the right products

                  It is essential to use the products that suit your skin type. For example, if you have dry skin and you use products for oily skin you will make your skin even drier, and it will peel because it is dehydrated. And that’s the last thing you want, isn’t is? The right cleanser, moisturizer cream, and proper foundation are all you need for healthy skin, especially if you wear makeup every day.

                  Women use foundation to make their face look fresh and to cover small imperfections. When you choose the foundation, make sure that it matches your skin tone otherwise you will look like you are wearing a mask. And if you have sensitive skin make sure to read the packaging: it must be ’safe for sensitive skin’ or ’hypoallergenic.’

                  Next, there’s the unnecessary hair removal, which may cause horrible rashes, especially in the private areas. This is one of the aspects of hair care that girls get interested in early on, and it often leads to improper treatment. A fine epilator is necessary, and you need to pair it with a good lotion after the treatment.

                  Two things can affect your treatment and make it comfortable, and those are preparation and the lotion. You need to prepare your skin with a warm bath, to soften the skin enough for the epilation. After the end of the treatment, apply baby skin lotion to your skin.

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                  Men Skin Care

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                    For most men, skin care is a new concept. Although most men know that they should do something for their skin, they are uncomfortable to ask for some precise instructions. Depending on the grooming, and the facial hair style you prefer (I’m going full beard), you get to use different types of products. It’s important to develop a routine and stick to it.

                    men skin care & products

                      There is no much difference in women and men skin. Men skin is slightly thicker and oily. Men can use the same skin products as women because the main difference is the smell. If you don’t bother, go for it.

                      Here’s how to take care of your skin:

                      1. Use a cleanser for the facial area, not soap – it dries out your skin.
                      2. Use body scrub – Pores on your body (especially on the face) fill with all kind of dirt from the air. Once a week (or month if you are lazy), cleanse your body thoroughly. If you use it on the face, it will soften it and prepare it for shaving.
                      3. Moisturizer – This is especially important for men who regularly shave. Shaving irritates your skin, and that is why you need to take special care of your facial area. A quality aftershave will reduce skin irritation and make your skin softer.
                      4. Eye cream – To prevent first signs of aging use eye creams with coenzyme Q10 which will remove fine lines. Also, products with cucumber and caffeine reduce swelling and redness.

                      Having a healthy skin is not difficult.

                      You only need to play it smart and choose the best products for yourself. How do you keep your skin healthy?

                      Featured photo credit: freestocks.org via images.unsplash.com

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                      Published on November 14, 2018

                      Why You Suffer from Constant Fatigue and How to Deal with It

                      Why You Suffer from Constant Fatigue and How to Deal with It

                      With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                      For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                      In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                      Why Am I Feeling Fatigued?

                      Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                      It can affect anyone, and most adults will experience fatigue at some point in their life. 

                      For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                      Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                      Symptoms of Fatigue

                      Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                      • chronic tiredness, exhaustion or sleepiness
                      • mental blocks
                      • lack of motivation
                      • headache
                      • dizziness
                      • muscle weakness
                      • slowed reflexes and responses
                      • impaired decision-making and judgement
                      • moodiness, such as irritability
                      • impaired hand-to-eye coordination
                      • reduced immune system function
                      • blurry vision
                      • short-term memory problems
                      • poor concentration
                      • reduced ability to pay attention to the situation at hand

                      Causes of Fatigue

                      The wide range of causes that can trigger fatigue include:

                      • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                      • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                      • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                      • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                      Fatigue can also be caused by a number of factors working in combination.

                      Medical Causes of Fatigue

                      If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                      Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                      Anemia

                      Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                      Having anemia may make you feel tired and weak.

                      There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                      Chronic Fatigue Syndrome (CFS)

                      Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                      This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                      Diabetes

                      Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                      Sleep Apnea

                      Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                      Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                      Thyroid disease

                      An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                      Common lifestyle factors that can cause fatigue include:

                      • Lack of sleep
                      • Too much sleep 
                      • Alcohol and drugs 
                      • Sleep disturbances 
                      • Lack of regular exercise and sedentary behaviour 
                      • Poor diet 

                      Common workplace issues that can cause fatigue include:

                      • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                      • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                      • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                      • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                      Psychological Causes of Fatigue

                      Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                      • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                      • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                      • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                      How to Tackle Constant Fatigue

                      Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                      1. Tell The Truth

                      Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                      To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                      Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                      The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                      One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                      • How you feel
                      • What time of day it is
                      • What may have contributed to your fatigue
                      • How your mind and body reacts

                      This analysis may help you identify, understand and then eliminate very specific causes.

                      2. Reduce Your Commitments

                      When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                      If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                      When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                      Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                      3. Get Clear On Your Priorities

                      If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                      Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                      If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                      Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                      Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                      4. Express More Gratitude

                      Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                      It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                      Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                      5. Focus On Yourself

                      Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                      There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                      But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                      We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                      6. Set Aside Rest and Recovery Time

                      Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                      Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                      The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                      Can you free yourself up completely from work and personal obligations to just rest and recover?

                      7. Take a Power Nap

                      When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                      Napping can improve learning, memory and boost your energy levels quickly.

                      This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                      8. Take More Exercise

                      The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                      Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                      The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                      You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                      9. Get More Quality Sleep

                      To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                      Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                      My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                      10. Improve Your Diet

                      Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                      Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                      On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                      To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                      Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                      Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                      11. Manage Your Stress Levels

                      Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                      When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                      Identifying the causes of stress and then tackling the problems should be a priority. 

                      My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                      12. Get Hydrated

                      Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                      Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                      If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                      The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                      The Bottom Line

                      These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                      If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                      Featured photo credit: Annie Spratt via unsplash.com

                      Reference

                      [1]Oxford English Dictionary: Definition of fatigue
                      [2]NHS Choices: 10 Reasons for feeling tired
                      [3]Verywellhealth: What is chronic fatigue syndrome
                      [4]Everyday Health: Why does type 2 diabetes make you feel tired
                      [5]Mayo Clinic: Sleep apnea
                      [6]Harvard Health: The lowdown on thyroid slowdown

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