Kitchen Cures

BY LISA S.T. DOSS

Mirror, mirror on the wall, Help me face my dietary downfall.

Everyone has those days when the reflection doesn’t offer a pleasing sight. Perhaps it is blemishes, chronic dryness, eczema, dark circles, or oily skin problems. When changes occur, begin by looking at your diet. Did you know that eating cooked tomatoes helps fight off the oxidizing effect of UV rays; carrots protect the skin’s outer layer; and turmeric is an effective anti-inflammatory and free-radical fighting option, claimed as a superfood? Our lifestyle habits directly influence those irritating skin conditions.

Acne

Consuming pre-packaged foods may be convenient; yet, the outcome is a rise in blood sugar and inflammation throughout the body. The result is an oily substance in the skin called “sebum,” which leads to acne. Begin by eliminating white bread, corn flakes, potato chips, French Fries, doughnuts, pastries, sugary drinks, and other foods on the high-glycemic foods list. Change to fresh, colorful fruits and vegetables, which can calm inflammation. And, look at foods that are superfoods, rich in antioxidants, such as fish oil, oregano, Rosemary, watermelon, and oranges to balance your breakouts!

Chronic Dryness

Are you, by chance, addicted to salt, or do you often sprinkle the mineral too heavily on meals? When the body has too much salt, it overcompensates by holding on to water. While it may explain the recent development of puffy cheeks, it also leaves the skin dehydrated. The solution is the following foods:

• COCONUT OIL: Whether applying as a topical or using the oil to prepare meals, coconut’s healthy fats and antibacterial makeup add to healthy skin while moisturizing.

• AVOCADO: The blend of healthy fats, proteins, and vitamins equals a powerhouse to support collagen structure and maintain the skin’s moisture levels.

• SWEET POTATOES: Give yourself a healthy glow with this orange food. It can assist with skin renewal and dry, flaky skin.

Eczema

The inflammatory skin condition, known as atopic dermatitis, results in skin irritations, oozing blisters, and rashes. Heredity and the environment play a role, starting in children younger than two years old. Studies show that mothers who take probiotics and avoid milk are less likely to develop eczema. In addition, breastfeeding for a minimum of three months helps minimize problems. The common foods to avoid are cow’s milk, eggs, soy products, gluten-based foods, nuts, fish, and shellfish.

Foods that contain a plant-based flavonoid called Quercetin are apples, blueberries, broccoli, cherries, kale, and spinach. Not only are these fruits and vegetables rich in color, but they offer the body powerful antioxidants and an antihistamine as well, aiding in reducing inflammation levels.

Dry Circles

The body speaks through visible signs—the dark pigment and sagging skin point to a lack of water. Try an infusion, add fruit to the water, or start snacking on hydrating, regenerative foods, such as watermelon, cucumber, celery, blueberries, and tomatoes!

Raw honey is another natural, miracle food. Since its antimicrobial, anti-inflammatory, and an excellent moisturizer, add just a dab around the eyes and face. With essential vitamins and minerals, honey can improve blood circulation, promote skin-cell growth, and help form collagen. Follow the process regularly. It takes only a dab!

Oily Skin

Trying every over-the-counter serum may not be the solution; instead, nutritionists and dermatologists recommend a dietary change.

• Salt causes dehydration, water retention, and an increase in oil levels. Look at canned foods, especially beans and soups, to assess sodium levels.

• Proteins high in saturated fats can produce excess oil. Switch, for a while, from red meats to poultry or fish.

• Sugar causes an overproduction of sebum. Try switching to apple slices and peanut butter or oatcakes and guacamole.

• If frying foods, invest in an air-fryer or use Olive or avocado oils!

Healthy “skin foods” are the key to maintaining a beautiful complexion. Rather than find beauty in a labeled topical, the right foods can play a role in your skin and wellness.

Ways to Take Care of Yourself When You’re the One Taking Care of Everyone Else

BY KAREN COOPER

“Take good care of yourself!” well-meaning friends and family say as they bid you goodbye…and you really do appreciate the sentiment, but you may be thinking, “Sure, I’ll get right on that, maybe sometime next year....”

So many of us tend to put our own care at the bottom of the priority list. We have children and partners who need us, aging family members who require a lot from us, work demands, volunteer obligations, friends who are going through difficult times, etc., etc. We realize (too late) that we may have taken on too much and feel there is no way out but to accept all the responsibility and do what is asked of us. To be there whenever we are needed. But what about our needs? How do we make sure we are taking care of ourselves when we are taking care of everyone else?

Research shows that the outlook for caregiving as it relates to health is troublesome. For example, a caregiving spouse between 65 and 95 who is experiencing emotional strain has a 60% higher chance of dying than people who are not acting as caregivers. Additionally, working adult children caring for their parents and also raising children are at an increased risk for depression, chronic illness, and a major decline in quality of life.

People of any age who are caring for someone, whether it be children, spouse or parents, are less likely (than non-caregivers) to keep up with preventative healthcare and practice regular self-care, such as exercise, getting enough sleep, eating nutritious foods, and resting when sick. Caregivers are also at an increased risk for high cholesterol, high blood pressure, and obesity.

We must make it a priority to ensure that caregivers are taking time for their own selfcare. Here are some ways to get there:

Schedule self-care sessions

To be your best self and the best caregiver for the people you love, it’s so important to take responsibility for your own well-being and make sure your own needs are being met. If you need to put this time on the calendar, make sure to schedule self-care appointments to occur regularly.

Ask for and accept help from others

Many caregivers are hesitant to ask for help, and even when it’s offered, they decline. They may not wish to admit they can’t handle things on their own. However, knowing how to ask for help is essential for caregivers. People really do want to help! It’s just up to you as the caregiver to tell them how. Don’t wait until you are overwhelmed and exhausted. Reaching out for help when you need it is a sign of personal strength.

Learn to manage stress

Identify sources of stress. Do you have too much to do, family problems, financial concerns, your own health issues…or something else? Identify what you can and cannot change and think about ways to concentrate on what you can change. Even a small change can make a big difference. Taking action to reduce stress can give you back a sense of control. Identify stress reducers that work for you, like meditation, walking, spending time with a friend, or anything you enjoy that gives you peace.

Communicate Effectively

Being able to communicate effectively is one of a caregiver’s most essential tools. When you communicate in clear, concise, and productive ways, you will be listened to and most often get the results you desire.

Being a caregiver can be exhausting and demanding, and it is not at all selfish to focus on your own needs and care. Only you know what your true needs are; being able to speak up for yourself and get these needs met is critical to being at your best for anyone else who is depending on you. Make yourself a priority, stay healthy mentally and physically, and those in your care will thank you for it.