7 ways to exercise in the heat, plus some indoor alternatives

Working on shoulders in this age is important for women

Staying in shape during the summer is easy, right? You can finally go for a jog or play a sport outside. But what about when it’s too hot? These tips will help you stay safe when breaking a sweat during the summer, or even find an alternative to being in the sun.

If you’re exercising outdoors

1. Stay hydrated

Drinking enough water is perhaps the most important part of working out, as even mild dehydration can cause headaches, dizziness and fatigue. As a rule of thumb, aim to drink half of your body weight in ounces everyday. During your workout, don’t forget to stop for a water break every 15 to 20 minutes.

According to WebMD, you should follow these guidelines:

  • One to two hours before your workout, drink 15 to 20 ounces of water
  • 15 minutes before you begin, drink between 8 and 10 ounces of water
  • During your workout, drink another 8 ounces every 15 minutes.

2. Dress cool

The summer months may be time to put away your favorite pair of workout leggings. Opt for lightweight, breathable materials and try to include a hat to shield your face from the sun, if possible. Stay clear from black clothing, as it will only attract the heat and make you more prone to overheating.

3. Start slow

For your first workout of the summer, don’t go all-out right away. Take it slow and let your body get used to the heat gradually. For example, go for a 15 minute jog the first day, a 20 minute jog the second and so on.

4. Eat right

Before your workout, eat foods that contribute to your fluid intake, such as cucumbers, strawberries and watermelon. After your workout, replenish the salt you lost through sweat with salty snacks such as nuts or olives.

5. Listen to your body

If your body is telling you it’s time to stop, it’s time to stop. Don’t ignore feelings of nausea or dizziness and know when it’s time to end your workout early if you need to. According to Barnabas Health Medical Group, signs of heat stroke include headache, dizziness, disorientation and fatigue.

6. Work out in the early morning or late afternoon

According to Barnabas Health Medical Group, it’s idea to schedule your workout for cooler parts of the day. Try to get your exercise in early in the day or in the late evening. The sun won’t be so unbearable and it’s much easier to avoid any heat-related issues.

7. Don’t forget the sunscreen

Protect your skin, too! Make sure to cover your body in a sunscreen that has at least a 45 SPF to block harmful rays from the sun during your workout session. Also, consider wearing a visor that will shield your eyes and skins from the sun when exercising.


Drug driving law being enforced ‘inconsistently’ by police

Young driver smoking at the wheel

New figures suggest there are “major inconsistencies” in the number of drug driving arrests in England and Wales.

Radio 1 Newsbeat looked at the number of arrests since the law changed two years ago.

It points towards a “worrying” pattern of enforcement, says Her Majesty’s Inspectorate of Constabulary (HMIC).

Police chiefs say forces must make their own decisions about local priorities.

The National Police Chiefs Council added that police sometimes share resources in order to keep the public safe.

The drug driving law

The law changed in March 2015 (section 5A of the Road Traffic Act) to make drug driving a specific offence.

It meant police no longer had to prove motorists who had taken drugs were impaired to drive.

I was crushed. Everyone struggled. We were all devastated by what happened
Callum Platt
His brother was killed by a drug driver

Instead they just had to show that drivers had above a certain limit of one of 16 types of drug (it was later increased to 17) in their blood.

Eight of the drugs are illegal substances like cannabis, cocaine or ecstasy.

Nine of them are prescription drugs including ones like codeine and methadone.

Drugwipe testing kit

The numbers on drug driving

Newsbeat asked all 43 police forces in England and Wales how many drug driving arrests they made in the two years since the law changed – 39 replied with usable data.

Some forces made thousands of arrests. Some made hundreds. A handful made fewer than 100.

Because some forces are larger than others, Newsbeat looked at arrest numbers per force in relation to the total number of officers.

Around half made one arrest for every one, two, three or four officers.

Nine forces made one arrest for for every 10 or more officers.

Drug driving stats

These figures must be treated with caution because they can’t be taken as an accurate, like-for-like comparison between forces and don’t take into account whether drug driving is more or less common in different parts of England and Wales.

The police watchdog also says they can only offer a snapshot into how the law is policed. But that they do provide interesting insight into the much wider issue of the policing of drug driving laws.

‘My brother was killed by a drug driver’

Aiden Platt

Image captionAiden Platt was 20 years old when he was knocked off his motorbike and killed by a drug driver in Devon

Aiden Platt was 20 when he was hit by a drug driver near his home in Devon. He was riding his motorbike when he was knocked off and killed.

His younger brother Callum, now 19, was 17 years old at the time and says he was “crushed” by Aiden’s death.

“Everyone struggled. We were all devastated by what happened.”

People found guilty of drug driving…

    • face a minimum driving ban of 12 months
    • can be sentenced to up to six months in prison
    • can be issued with an unlimited fine
    • face a criminal record

Callum’s mum and dad were on holiday at the time so he was the first member of the family that police were able to contact.

“You can’t comprehend it, you can’t think about it, you can’t plan for it.

Callum Platt

Image captionCallum Platt, 19, lost his brother, Aiden, two years ago when he was in the middle of college

“What was easy [in daily life] became impossible,” he explains.

Callum’s parents were hit hard too. His mum, says Callum, is still struggling to come to terms with what happened.

“I can’t describe what she’s going through. She’s the most amazing mum in the world and she gave everything up for us.

“All that she wanted in return was to see that we were happy growing up. And that’s been taken away from her by someone who was on drugs who shouldn’t have been doing what they were doing.”

What police officers say

Neil Jones

PC Neil Jones, from Cheshire Police, says roadside testing kits are the best advance in the fight against drug drivers in the 17 years he’s been a police officer.

“I think they are the single, best piece of technology that’s been introduced into the police force in 17 years,” he told Newsbeat.

“They are a simple, cheap and effective piece of equipment that allow us to see a multitude of offences.”

The view from the watchdog

Zoe Billingham from HMIC says the figures suggest there are “major inconsistencies” in the way police forces deal with drug driving across England and Wales.

Drug driving is an offence all forces take seriously, but there is no ‘one size fits all’ approach.
National Police Chiefs Council

“Some forces appear to be proactive in enforcing the drug driving laws, while others are not,” she told Newsbeat.

“HMIC has found similar worrying inconsistencies in other areas of policing that we have formally inspected.

“Recognising the vast range of demands on police time, chief constables should look closely at this data and decide whether this important issue of road safety is being prioritised appropriately in their force.”

But she added that “this data is only one snapshot” of the wider issue of enforcing drug driving.

The view from police chiefs

The National Police Chiefs Council said: “Drug driving is an offence all forces take seriously, but there is no ‘one size fits all’ approach.

“Individual forces make decisions about local priorities and how best to balance their demand and resourcing in order to keep the public safe.

“Some neighbouring forces might share resources to meet demand and each will have different approaches to reducing casualties on the road, depending on the risk they face.

“This means simply dividing officer numbers by arrests cannot possibly provide an accurate ‘like for like’ comparison.”


Why your subconscious makes you crave naughty foods during a diet

Why is it that even when we have the best of intentions, dieting is so difficult?

THE UK’s diet industry is thriving to say the least.

More than half of British adults try to lose weight by controlling their calorie intake each year. Unfortunately, losing weight is not as easy as turning down a biscuit, or opting for salad. And even those who have been successful in their dieting endeavours find it difficult to do.

So why is it that even when we have the best of intentions, dieting is so difficult? Why can’t we control those cravings?

1. Food cues

We’ve all done it: walked past a tasty-looking supermarket stand, or smelled something delicious and immediately started drooling over whatever treat is on display, regardless of calorie content or nutrition.

Sensory food cues like these can be difficult to ignore and aren’t just triggered by taste or smell — advertising or brand logos can tempt us in too.

When we are hungry, the hormone gherlin stimulates the brain, which means that we notice food cues more.

Sensory food cues can be difficult to ignore and aren’t just triggered by taste or smell

Sensory food cues can be difficult to ignore and aren’t just triggered by taste or smellSource:istock

Researchers have also found that our brains pay more attention to cues for unhealthy foods — those which are high in sugar and fat — than healthy foods, when we are hungry. In studies where pictures of high-calorie foods were shown to participants, it was found that the cues elicited anticipatory appetite responses, such as salivation, cravings and a reported desire to eat.

All of this together means that the attention-grabbing properties of high-calorie foods are likely to present a significant challenge for individuals who are attempting to lose weight — particularly if their diet makes them feel hungry.

On a positive note, it may be possible to train ourselves to ignore tempting cues. One study has shown that participants who were taught to ignore high calorie food cues on a computer-based task consumed less snack foods than those who were trained to pay attention to them

2. Forbidden foods are more tempting

Dieting often involves “giving up” more pleasurable foods in an attempt to reduce calorie intake. But if we are asked to avoid eating a food we enjoy, researchers have found that we will crave it — and even have a greater desire to consume the forbidden item than if we have not been deprived.

If we are asked to avoid eating a food we enjoy, researchers have found that we will crave it.

If we are asked to avoid eating a food we enjoy, researchers have found that we will crave it.Source:istock

In another study, frequent consumers of chocolate were asked not to eat any for a week. In this case the participants found images of chocolate and other high-calorie food items more salient — the deprivation had made them want the high calorie foods more — than the chocolate eaters who had not been deprived.

In addition, when asked to taste a forbidden food, it has been found that research participants who have been deprived of it will typically consume more calories.

All of this means that even when dieters attempt to avoid foods that are pleasurable, the behavioural and cognitive response to deprivation may inadvertently be creating more temptation.

3. The “what-the-hell” effect

When trying to lose weight, choices about what to eat and when it should be eaten are usually constrained by the rules of a chosen diet plan. But rigid dieting rules are problematic, as any eating behaviour that does not rely on the physiological signals of hunger increases the risk of overeating.

Another problem with dieting rules is that only a small violation — a sneaky slice of cake, for example — is enough to derail the whole diet.

Researchers call this the “what-the-hell effect” — and it has been demonstrated in a number of laboratory experiments. Studies consistently show that dieters who believe they have consumed a high-calorie snack — and so have broken the rules of their diet — will consume more calories during a later meal than those who do not think they have violated the rules.

Studies show people who consume a high-calorie snack — and so have broken the rules of their diet — will consume more calories during a later meal.

Studies show people who consume a high-calorie snack — and so have broken the rules of their diet — will consume more calories during a later meal.Source:istock

Although in real terms eating a few extra calories is unlikely to have a major impact on a diet, such lapses can have a bigger psychological impact. Dieting “failure” is likely to trigger negative emotions such as guilt or stress, both of which are known to cause overeating.

So what can be learned from all of this? Diets which require the dieter to follow rigid rules or forbid them from consuming foods they enjoy appear to be problematic, as they paradoxically increase the risk of overeating. Instead, it may be useful for dieters to acknowledge that humans are inherently drawn to high-calorie foods and that these cues present the most temptation if we are hungry.

Rising rates of obesity mean that many more of us are turning to diets to lose weight. However, while there is no perfect diet to help us achieve our health goals, understanding how the brain works, and recognising the psychological effects of dieting may help us regain control in the face of temptation.

This article appeared on The Conversation and has been republished with permission.


VW and Daimler face cartel accusations

Volkswagen car

Supervisory boards at two big German carmakers are to hold emergency meetings later after they were accused of breaching EU cartel rules.

Volkswagen and Daimler have declined to comment on the allegations that they and other German car giants colluded to fix the price of diesel emissions treatment systems.

The claims first surfaced on Friday in a report by Der Spiegel magazine.

The issue is under investigation by EU and German anti-trust regulators.

Companies found to have infringed EU cartel rules are liable to pay fines of up to 10% of their global revenue.

Other firms under investigation are BMW, Porsche and Audi.

Profit rise

Speaking to journalists, Daimler chief executive Dieter Zetsche declined to comment on the allegations, noting that the European Commission had not begun formal proceedings against his company.

“We are well advised not to take part in speculation,” he said, but added: “The automotive industry is currently making headlines, and not good ones.”

Mr Zetsche was speaking after Daimler announced its second-quarter results, which showed a rise in operating profit of 15% to 3.74bn euros (£3.34bn).

The German car industry is also dealing with the fallout from the 2015 diesel car emission-rigging scandal, which erupted after Volkswagen was found to have cheated official tests by using special software to produce artificially low pollution levels.

VW, the world’s largest car manufacturer, has admitted about 11 million cars worldwide were fitted with the device.

Last year, a US court ordered VW to pay a $14.7bn (£12bn) settlement over the scandal.

Grey line

Analysis: Joe Miller, European business reporter

Once, they were the jewels in the crown of German industry, proud symbols of the country’s unrivalled engineering and manufacturing expertise.

Now, carmakers such as Volkswagen and Daimler are more of a national embarrassment, with a seemingly endless stream of revelations muddying the “Made in Germany” brand.

The public scrutiny of German automakers may have started in 2015, when Volkswagen was found to have cheated on diesel emission tests. But now, allegations published in Der Spiegel point to collusion on diesel technology dating back to the 1990s, and involving most of the other large car brands.

None of this will help German carmakers in their fight against potential bans on diesel vehicles in some of the country’s largest cities, such as Munich and Stuttgart.

The German government, the EU, and indeed the general public, are losing patience. The carmakers need a PR win, and quickly.

Whatever the outcome of Wednesday’s board meetings, expect the carmakers to try and move the agenda on to new electric vehicles and futuristic autonomous technology.


Lancer Zero Hecarim is the latest loot-exclusive skin

In the chaos of the Pentakill Kayle and new Battle Boss skins announcements, nobody expected another skin to pop up in the patch 7.16 cycle. We were wrong. Lancer Zero Hecarim, without warning, on the Public Beta Environment.

[email protected]

This is a new regal look for the centaur demon man looks very clean and it’s not what we’re used to usually seeing on Hecarim. Aside from his Arcade skin, he typically has spooky scary skins, but we like this look on him.

The skin has a new model, animations, visual effects and sound effects. This next part is kind of a bummer — according to the PBE feedback post for the skin by Riot LoveStrut, this is a loot exclusive skin.

That means you won’t be able to buy it, but you’ll be able to craft it, similarly to Hextech Annie and Soulstealer Vayne. Sorry to all Hecarim fans who now have to try their best with the RNG-based Hextech Crafting system.


Eat, dance, practise yoga

Nane Artstruny can hang upside down from an overhead bar and effortlessly carry on a conversation.

She glides up and goes into a complex posture with the ease of a snake on a tree. “Shall I show you my yoga moves?” she asks, excited, and adds, “Yoga is why I came to India.” Well, yoga and the Julia Roberts starrer Eat Pray Love. “I always wanted to visit India, Bali or Brazil. Then I watched this movie where the protagonist was trying to find herself and I could relate to it,” says the 32-year-old from Armenia. She logged on to the Internet and found a youth programme in India in 2015. “I actually have two Masters degrees — one in Chemistry, the other in Economics. I worked for three days in a lab in Yerevan (the capital of Armenia) and got bored. Then I worked at the Ministry of Finance there for six months. I realised what I really enjoyed was dealing with people,” she says.

Chemistry to hospitality

So, she joined the hospitality sector. And that helped her land an internship as a Guest Relations Manager here at the Taj Connemara. Ten days after the Skype interview, she found herself in Chennai. By the end of Artstruny’s six months the hotel renewed her contract and she got to extend her stay. Then with Connemara undergoing renovation, Artstruny was shifted to Taj Coromandel. “I enjoyed my tenure with the Taj group, and during that period got to travel a lot within India to Delhi, Goa, Kolkata and Puducherry and learnt yoga at various places.”

Artstruny’s interest in yoga was sparked back home in Akunq, when she was a child. Her father used to practise yoga. “My father always encouraged my siblings (two sisters and a brother) and me to play sports. We were always into fitness,” she says as she gears up for a workout session at F45. Her workout buddies mock protest as she joins their fitness challenge: they are sure she’ll beat them hollow.

Thanks to her supermodel figure, she has also been part of photo shoots for Calonge and did a fashion show for Karun Raman. While she admits that was fun, what Artstruny finds more enjoyable is a process where she has to apply her mind and creativity, like playing the piano. Artstruny hopes to release a CD of her own some day, and start a yoga studio where they play her music and serve healthy food.

Her other passion is dancing. As a 22-year-old, Artsruny attended one salsa class in Armenia, and never went back. “I believe dance is a feeling the music creates. The movements come automatically to me, so I don’t want anyone telling me how to move,” she adds. In Chennai, she’s spent numerous evenings dancing at Q Bar, Radio Room, Winchester… places she’s now so familiar with that they almost feel like home.

“I love this city, its people, the ocean — I often go there in the mornings and run on the beach or meditate. I like the fruit here, they are much cheaper than my village, I don’t mind the warm weather either; Armenia is too cold for me. The movie halls here are amazing. I find the interval strange because we don’t have that in my country and I find it funny when people bring infants for late night shows,” she grins and adds, “The only issue I have is my regular fight with tuk tuk drivers who don’t turn on the meter.”

Most of all, Artstruny loves Chennai because here is where she found love. “I had never been in a relationship before,” she giggles. She doesn’t mention the mystery man’s name, but keeps bringing him up in the conversation, recounting how she met him at a party two years ago.

Dosa is the other love of her life, and she believes filter coffee is the best coffee in the world. “There are so many elements that make this city what it is. I may not live here forever, but I’ll miss it wherever I go.”


Cancer and sugar: Does changing your diet starve cancerous cells?

Image result for Cancer and sugar: Does changing your diet starve cancerous cells?

You may have heard that ‘sugar feeds cancer cells’, fuelling their rapid growth.

Or that eliminating sugar from our diet can starve or stymie cancer growth.

But is there any truth to these beliefs?

Well, the oft-repeated claim that sugar feeds cancer cells is true in a strict sense — and that may seem scary. But of course, it’s not the whole story.

The reality is that alongside cancer, sugar feeds most cells in the body and is vital to our everyday function.

The most simple forms of sugar are single molecule sugars, like glucose and fructose. These can combine to form more complex sugars like table sugar (sucrose).

All carbohydrates are sugars too, meaning foods you wouldn’t think of as sugary — like potatoes, pasta and grains — do eventually break down to simple sugars in the body.

And sugar plays a critical role in fuelling the body’s cells. Glucose, either eaten directly or broken down from carbohydrates, is critical to cell functioning.

This is the grain of truth at the heart of the concern around sugar and cancer — yes, sugar feeds cancer cells.

But it fuels them in exactly the same way it feeds all other cells in the body.

And our body can’t dictate which cells it sends energy to and which it doesn’t.

What happens if we eliminate sugar?

“Stopping sugar getting to cancer cells would also mean that your body’s healthy cells get starved of necessary sugars,” says the CEO of Cancer Council Australia, Professor Sanchia Aranda.

“I think that would make you lose weight, [and] would make your immune system less efficient and more likely that a cancer would progress.”

What’s more, our bodies are clever — they have other ways of getting glucose.

Even if you do try and cut it out, the body will just convert fat and protein stores into glucose where necessary.

Life Matters: The lowdown on sugar and cancer

Hear Amanda Smith’s interview with James Bullen

How do cancer cells grow?

While sugar does feed cancer, the true picture of how cancer cells grow is a “lot more complicated than that,” says University of New South Wales cancer biologist Dr Darren Saunders.

He says there’s strong evidence some cancer cells also feed on amino acids (the building blocks of proteins) or lipids (substances including fats and oils).

These sources are used as metabolic fuel to power the cell’s necessary processes, and as raw materials for building new cells, in much the same way sugar might be used.

But they also have a secondary purpose — helping cancer cells protect themselves against chemical damage.

It’s a complex picture — different cancer cell types using different fuel sources at different times. But that mirrors the direction cancer diagnosis and treatment is heading in, Dr Saunders says.

“We’re looking more and more at differences within individual cancers between patients, rather than trying to treat them all with a blunt instrument.”

Too much sugar is still bad, right?

Though we needn’t be worried about sugar feeding cancer, that doesn’t mean you shouldn’t pay attention to your overall sugar consumption.

An excessive sweet tooth can lead to a whole host of health problems, including a greater risk of developing certain cancers.

Just as fat can be converted to sugar when it’s needed, the reverse can also happen — sugar being stored as fat when the body doesn’t require it.

Professor Aranda says people with higher sugar intakes are more likely to be overweight or obese, which is a contributing factor to cancer.

“We’ve estimated that just over 3 per cent of the total number of cancers diagnosed in Australia are related to obesity or being overweight,” she says.

What’s your burning question?

Can you wake a sleepwalker? Do you really need eight glasses of water each day? Does cold weather make arthritis worse?

If you have a burning health question* you have always wanted to know the answer to get in touch [email protected] can then take your question to the experts.

*(No. We’re not going to help diagnose your health issues. You’ll need to see your doctor for that.)

Evidence suggests being overweight or obese is a risk factor for 10 different cancers — including bowel, breast and liver cancer.

And while limiting your sugar intake won’t starve cancer cells, it can help decrease the risk of you developing certain cancers, Professor Aranda says.

Dr Saunders agrees.

“Obesity is a risk factor, and eating too much sugar is a risk factor for obesity, so there’s no doubt a link there, but you can’t make the jump then to saying ‘Stop eating sugar to starve a tumour’,” he says.

“It really comes down to an individual basis. It’s impossible to make a blanket statement.”

A new way forward?

Eliminating sugar from your diet won’t help you, because you’ll be depriving other cells of a valuable fuel source too.

But what if cancer cells could selectively be starved of glucose? This is a growing focus of research for oncologists.

In 2015, research published in the journal Nature Communications found the over-production of a particular protein, PARP14, let cancer cells accelerate their growth via glucose consumption. Reducing levels of that protein in cells starved and killed them.

“There’s a few different ways of approaching it, but they’re all usually based on either blocking the ways that cells can access the fuel, or the way they can use the fuel and convert it into other things that they need to grow,” Dr Saunders says.

And he stresses that it’s not as simple as shutting off the supply of sugar to cancer cells.

“There are some cancer cells you can kill by blocking their supply to sugar, and some you can kill by blocking their supply to lipids, and some by blocking amino acids. It’s impossible to oversimplify.”


Yoga benefits veterans with chronic low back pain, study shows

Image result for Yoga benefits veterans with chronic low back pain, study showsIn a study including 150 military veterans with chronic low back pain, researcher Dr. Erik J. Groessl and his team from the VA San Diego Healthcare System found that veterans who completed a 12-week yoga program had better scores on a disability questionnaire, improved pain intensity scores, and a decline in opioid use.

Groessl is a researcher with the VA San Diego Healthcare System and the University of California, San Diego School of Medicine. The study was published in the American Journal of Preventive Medicine on July 20, 2017.

The study shows promise for non-drug treatment of chronic low back pain, said Groessl.

“To be able to reduce the reliance upon opioids and other medications with side effects, it is crucial to establish evidence showing mind-body practices like yoga provide benefit in both veterans and non-veterans with chronic pain,” he said.

Veterans in the study who were randomized to the yoga group attended a 12-week yoga program immediately after randomization. Comparison participants were invited to attend the yoga intervention only after six months.

The 12-week yoga intervention consisted of two 60-minute instructor-led yoga sessions per week, with home practice sessions encouraged. The intervention was based on hatha yoga, which involves yoga postures and movement sequences, along with regulated breathing and mindfulness meditation.

Outcomes were assessed at the baseline, six weeks, 12 weeks and six months.

Both study groups had reductions in disability scores after 12 weeks. However, notable differences emerged at the six-month assessment, with scores continuing to drop in the yoga group but increasing in the delayed-treatment group.

Along with those improvements, pain intensity decreased in the yoga group at all three time periods, while the delayed-treatment group had negligible changes.

There was also a 20 percent drop in opioid pain medication use at 12 weeks in both groups as determined through self-report questionnaires and a review of medical records.

Notably, reductions in disability and pain intensity were found despite the reductions in opioid use and other medical and self-help pain treatments at six months.

The trial confirms the findings of two prior randomized controlled trials with non-veterans showing that yoga is safe and can reduce pain and disability among adults with chronic low back pain.

The study is one of the first to demonstrate the effectiveness of yoga specifically in military veterans, a population that faces more health challenges and may be harder to treat than non-VA populations, say the researchers. They point out that as with other non-drug treatments for chronic low back pain, yoga may not help everyone or may not completely eliminate chronic low back pain, but reduced pain and disability can often be maintained long-term with ongoing yoga home practice.

Military veterans and active duty military personnel have higher rates of chronic pain than the general U.S. population, and the back is the area of the body that is most commonly affected. In addition to pain, those with the condition also report increased disability, psychological symptoms, and reduced quality of life. In the U.S., chronic low back pain is the leading cause of lost productivity and the second most common cause for physician visits. Billions of dollars are spent each year in the U.S. on health care related to back pain.

The team says that given the results of their study, VA facilities nationwide may want to consider developing and expanding formal yoga programs to help veterans with back pain. Many VA facilities already do offer yoga classes, along with other complementary and integrative health programs.


1-day meal plan for beautiful skin

While there are many factors that contribute to a healthy complexion, there are four standout nutrients that seem to play a role according to scientific research: beta-carotene, lycopene, omega-3 fatty acids and vitamin C. You can find these nutrients in loads of tasty foods — think bell peppers, strawberries, tomatoes, pumpkins and watermelon, just to name a few. Here, I’ve constructed a delicious one-day menu that hits all the marks. Dig in, and enjoy nourishing your skin from the inside out.

Choose these foods to help keep your skin nourished in the summer sun

Choose these foods to help keep your skin nourished in the summer sun

Try this beautiful breakfast


An omelet filled with steamed broccoli and any color bell pepper will boost your vitamin C intake.

Wake up to a vitamin C-rich morning meal. Enjoy a hearty omelet stuffed with sautéed broccoli and bell peppers. Elevate the goodness with sliced guava, kiwi or strawberries on the side. These fruits and veggies are loaded with skin-enhancing vitamin C, a potent antioxidant that may help with collagen repair, assist in photo protection and promote wound healing.

Research also shows that it may decrease harmful free radicals and inflammation. Plus, they’re tasty and good for you, too. What a deal!

Serve up a lycopene-loaded lunch


Watermelon and tomatoes are loaded with lycopene.

Lycopene is an antioxidant which gives red fruits and veggies their deep-colored hue, and research shows it may help to protect against sun damage and lower the risk of skin cancer. Eating a diet rich in lycopene may also help reduce inflammation and prevent collagen breakdown, one of the major causes of wrinkles.


7 ridiculous hairloss myths

Myth: If you wash hair too often, you will go bald soon
Fact: Frequent shampooing has no effect — positive or negative — on hairloss. Hereditary hairloss, in fact, is not because of hair falling out, but because of hair being replaced by finer, thinner hair.
Myth: Cutting or shaving makes your hair grow faster or thicker
Fact: Untrue. Because hair is thicker at its base compared to the tip, so hair will appear thicker for few days after a cut. It has no effect on the number of hair sprouting from your follicles.
Myth: OTC medicines can kick-start hair growth
Fact: As much as you’d expect it to be that way, it’s not the truth. There’s no drug that will change the number of follicles in your head.
Myth: Losing 40-100 hair strands a day is normal
Fact: There’s no gold rule to the number of hair strands lost daily. It’s normal only if you are suffering from male pattern baldness.
Myth: Blow drying causes hairloss

Fact: Yes, blow drying can damage your hair and it can fall out eventually, but it also grows back. It does not cause hairfall.

Myth: If I colour my hair, it’ll fall out faster

Fact: Hair treatments such as colouring or bleaching are hard on your hair. But they won’t result in hairloss. If the chemical is strong, hair can break out from the scalp but that’s all.

Myth: Hairloss stops as you get older

Fact: Once hairloss begins, it progresses over a person’s lifetime and never really stops. The rate at which your hair will begin to shed depends from person to person.