#Omega 3 Fish Oil Products

[healthy-ways-to-live]

Do businesses protect the environment?

Yes, A brand like Amway helps in save environment by taking small steps. They are committed to raise awareness about environmental issues, Like have been taking initiatives to help protect environment and society by saving paper, energy, natural resources, and complying by the single-use plastic guidelines. All of this to preserve biodiversity and help our planet stay in the GreenOfHealth.

[nutradwinpharma]

Buy Omega 3 Fish Oil Capsules Online | Nutradwin Pharma

Buy omega 3 fish oil capsules online from Nutradwin Pharma. If you want to take omega 3 fish oil capsules. We make it simple and convenient for you to receive the necessary nutrients for optimum health and well-being by making our high-quality supplements just a few clicks away.

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[nightbunnysong]

Boost hair growth naturally

THE BIOCHEMICAL POWER OF TEAS AND NUTRIENT-RICH FOODS

Herbal teas and their role in hair growth

🌸Green Tea

Active Components

the powerhouse in green tea is epigallocatechin gallate (EGCG), a potent antioxidant

Biochemical Mechanism

EGCG helps in blocking the enzyme 5-alpha-reductase, which converts testosterone into dihydrotestosterone (DHT). Elevated DHT levels are linked to hair loss, particularly androgenetic alopecia (male and female pattern baldness). By reducing DHT production, green tea helps in preventing hair follicle shrinkage and hair thinning. Additionally, the polyphenols in green tea enhance blood circulation to the scalp, ensuring that hair follicles receive the necessary nutrients and oxygen to thrive.

Usage

Drink 2-3 cups of green tea daily to reap its hair-boosting benefits. It can also be used as a rinse post-shampooing to stimulate the scalp directly.

🌸Nettle Tea

Active Components

Nettle is rich in iron, silica, magnesium, and vitamins A, C, D, and K.

Biochemical Mechanism

Nettle tea works as a natural DHT blocker, similar to green tea. Its high iron content supports hemoglobin production, enhancing oxygen delivery to the scalp and hair follicles. This is crucial because a well-oxygenated scalp provides an optimal environment for hair growth. The silica and sulfur in nettle also strengthen hair strands, improving hair’s structural integrity and reducing breakage.

Usage

Regular consumption of nettle tea (1-2 cups daily) can provide these essential nutrients. Additionally, a cooled nettle infusion can be used as a hair rinse to further strengthen hair shafts.

🌸Rosemary Tea

Active Components

Rosemary contains ursolic acid and caffeic acid.

Biochemical Mechanism

Ursolic acid found in rosemary improves scalp circulation, similar to EGCG in green tea. This ensures that hair follicles are well-nourished, promoting robust hair growth. Rosemary also has anti-inflammatory properties, which help in maintaining a healthy scalp environment by reducing potential scalp conditions like dandruff, which can hinder hair growth.

Usage

Drinking 1-2 cups of rosemary tea daily or using it as a hair rinse can provide these benefits. Infusing rosemary oil into your tea can further amplify its effects due to the added antioxidants.

Nutrient-dense foods for hair growth

🌸Biotin-rich foods

Key Foods

Eggs, almonds, sweet potatoes, spinach, and seeds.

Biochemical Mechanism

Biotin (Vitamin B7) is crucial for the production of keratin, the structural protein that makes up your hair. It acts as a coenzyme in fatty acid synthesis, which is essential for the growth and repair of cells, including hair cells. A deficiency in biotin can lead to hair thinning and brittleness.

Incorporation

Incorporate biotin-rich foods into your diet regularly. For example, adding a boiled egg to your breakfast or including sweet potato as a side dish can help maintain adequate biotin levels.

🌸Iron-rich foods

Key Foods

Lentils, red meat, spinach, and fortified cereals.

Biochemical Mechanism

Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen to tissues, including the scalp. Oxygenated blood nourishes hair follicles, facilitating the growth of strong, healthy hair. Iron deficiency is one of the most common causes of hair loss, particularly in women.

Incorporation

Combine iron-rich foods with vitamin C-rich foods like oranges or bell peppers to enhance absorption. For example, a spinach salad with orange slices can optimize iron intake and support hair growth.

🌸Omega-3 fatty acids

Key Foods

Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

Biochemical Mechanism

Omega-3 fatty acids are integral to maintaining the lipid barrier of the scalp, which helps retain moisture and protect hair from drying out and breaking. They also reduce inflammation, which can sometimes hinder hair growth by causing scalp conditions like psoriasis or dandruff. Omega-3s contribute to the overall health of cell membranes in the scalp, making them more resilient.

Incorporation

Aim to consume fatty fish at least twice a week or add flaxseeds to your smoothies or cereals. Walnuts can also be a great snack option to keep your omega-3 levels adequate.

🌸Zinc-rich foods

Key Foods

Oysters, pumpkin seeds, chickpeas, and cashews.

Biochemical Mechanism

Zinc plays a key role in DNA and RNA production, which is essential for the division of hair follicle cells. It also helps regulate the production of androgens, a hormone linked to hair loss when imbalanced. Moreover, zinc helps in repairing hair tissue and maintaining oil glands around hair follicles, which are crucial for healthy hair growth.

Incorporation

Include zinc-rich foods in your diet, like a handful of pumpkin seeds as a snack or adding chickpeas to salads and stews.

🌸Vitamin E-rich foods

Key Foods

Sunflower seeds, almonds, spinach, and avocados.

Biochemical Mechanism

Vitamin E is a powerful antioxidant that helps repair damaged hair follicles, which can be a barrier to hair growth. It also improves blood circulation to the scalp, ensuring that hair follicles are nourished. Vitamin E helps balance oil production in the scalp, preventing dryness or excess oil, both of which can impede hair growth.

Incorporation

Sprinkle sunflower seeds on your yogurt or salads, or incorporate avocados into your meals for a healthy dose of vitamin E.

[photos from Pinterest]

[adviceformefromme]

💖 NUTRITION & WELLBEING EDITION - 10 WEEKS UNTIL 2025 - GLOW UP SERIES [WEEK 10] - 💖

So we’re 10 weeks till 2025, the new year is fast approaching, your energy levels are in the gutter and despite mentally wanting to change your life there’s just something keeping you stuck. You wake up and it’s the same story different day, tired, hungry, moody as hell.

While you might mentally want to change your life, your body needs to be on board and to do that it’s gona need the right foods, drinks and nutrients to have you functioning at your optimal level. Taking drastic action when it comes to changing your diet is how you’re going to see drastic results in your energy levels, productivity and overall wellbeing… 

The foundations: 

🛌 SLEEP: All those late night movies before bed, Netflix and chill, love-is-blind binging needs to stop immediately. You need a set bed time and you need to be consistent. Waking up and going to sleep at the exact same time every single day. I recommend 10pm - 6am or somewhere around there. 

🥱 Sleep with your mouth closed. Use mouth strips from amazon if you dribble, snore, or struggle to sleep properly - breathing through your mouth is most likely the culprit. It’s not natural and disturbs natures rhythm which is breathing through your nose. Mouth strips have been a game changer for me, and highly recommended. 

🚫 No screen before bed. This is obvious but those doom scrolling morning and nights are over. Switch it off, read a book, pray, meditate, do what you need to. This is about resting your body before bed so you can sleep well and function at your best the next day. 

Sleep supplements: Magnesium oil spray or tablets before bed 

🍴 FOODS & DRINKS: 2 litres water MINIMUM per day. Absolutely no alcohol for the next 10 weeks. Strict diet of vegetables, fruits, protein and healthy fats, high quality meats and fish. More herbs into your food. Seeds, whole grains such as Chia, Flaxseed, Pumpkin seed, Bulgar wheat. More pre-and-probiotics. Sprouted veggies. Snack on nuts. No sweets, no cakes, no carbs. No bread, no pasta, no rice, no gluten. No nothing that is not a whole food, or from the earth. You are your own doctor when it comes to food, so you will know what is best for you. Above is the closest diet to nature and has changed my life. Eating vegetables in season. Removing western foods, removing vegetable oil, only drinking structured water, herb teas, and freshly pressed veg juices. Changing your diet might mean you stop eating out, you cut the takeouts, you spend your evenings researching meal preps for Keto, or healthy diet. Your life will completely change when you start feeding your body ALIVE foods, instead of nutrient deficient, processed food that keeps you craving more. Yes you are going against the grain. You will be the minority, but what are the alternatives? Stay binging? Stay eating crap? Stay feeling crap? 

Supplements: 

Chronium, Berberine for support with blood sugar 

D3 + K2, B12, Vitamin C 1000mg, Turmeric, Probiotics, 

DIM, Milk Thistle, Selenium, Iodine Drops, Omega 3, Mega GLA for women’s health.

Other: 

Get full blood panel done to see any deficiencies 

Invest in a continuous glucose monitor from Amazon - see how your body is responding to foods you are eating in real time. 

🏃🏽‍♀️EXERCISE: There is no way around this. You need to do some fucking exercise. Even if you start with 10k steps per day. Just do it. Once you’ve switched up your diet you absolutely WILL have more energy. Join a gym, set the intention, put reminders on your phone affirming you ARE someone whoo does exercise and works out. Leave your gym clothes out before bed. Set yourself up to win. Find a friend or someone to work out with. Look on YouTube for a workout if the gym is not possible. Just try your best. This is a mind over matter. ~You got this. 

🧘🏽‍♀️ Finally…STRESS FREE LIVING…

You can eat all the healthy foods, do your 10k steps but if you are involved in a stressful life, those stress hormones are going to come and f**k shit up. You have to remove stress where possible. This is the NUMBER one health destroyer. Stress literally makes is ill. It depletes your energy, exhausts you, and keeps you in survival - not much different to the animals living in the wild. Your life can be so stress free once you realise you are actually in control of a lot more than you realise. Blocking HIM. Saying no to hanging out with HER. Hanging up the phone. Removing yourself from the drama. Quitting your job. Changing your course. Deleting social media. Switching off the news permanently. Distancing yourself. There is SO much you can do to remove stress. But it’s completely on you. You have to take control if you are serious about changing your life. 

That’s all for this week! Next week more advice on your pre-2025 glow-up.

[wellnessgirlblog]

Healthy Skin

Cleansing and Moisturizing

Have short showers in warm water. Avoid long showers with hot water because it can strips helpful and necessary oils from your skin.

Wash your face twice daily. You should wash your face in the morning when you get up, and in the evening before going to bed.

Pat your skin dry. Instead of rubbing dry with a towel, gently pat your skin with a towel and let the remaining moisture air dry. This applies to both the skin on your face and on your body.

Exfoliate once or twice a week.

Remove your makeup before going to sleep. This will prevent breakouts.

Clean your makeup brushes regularly. This will prevent the build-up and spread of acne-causing bacteria.

Avoid touching your face as much as possible.

Healhy Diet

Fruits and vegetables. They are great for your skin and you body, since they are full of vitamins and antioxidants.

Food rich in omega. Fats are necessary for healthy skin, especially omega-3 and omega-6 fatty acids. Good sources of omega include: walnuts, olive and canola oil, flaxseeds, sardines, mackerel and salmon.

Food rich in antioxidants and selenium. they prevent damage done by free radicals, which contribute to wrinkles, tissue damage, and dry skin. Foods high in antioxidants include: whole grains, berries, apricots, beets, squash and sweet potatoes, tangerines, beans, and olive oil. While foods that contain selenium include: whole-wheat pasta, button mushrooms, beef and turkey, oysters, shrimp and crab, snapper and cod, and some other fish.

Food rich in coenzyme Q10. Coenzyme Q10 is an antioxidant that be found in: whole grains, fish, organ meats, and soybean, canola, and sesame oils.

Food rich in flavonoids. Flavonoids have both antioxidant and anti-inflammatory properties. It can be found in: dark chocolate and green tea.

Drink water. At least 2L daily.

Avoid added sugars. As well as processed or refined carbohydrates and unhealthy fats.

Lifestyle

Get 7 to 9 hours of sleep each night. Not getting enough sleep can make your skin appear dull and sallow. when we sleep, our bodies secrete certain growth hormones, and this leads to collagen production.

Reduce your stress levels. Yoga, meditation and breathing exercises can help you to relieve stress.

Exercise on a daily basis. Exercise increases blood flow to your skin and supplies it with oxygen and nutrients.

Protect your skin from the sun. A minimal amount of UV exposure is necessary for vitamin D production (20 minutes is enough for most people), but too much sun can damage your skin. Choose a sunscreen with a minimum of 15 SPF, wear it every day and avoid the sun between 10 am and 2 pm.

[beautyandlifestyleblog86]

Seafood Cioppino

Ingredients:

▫️Seafood:

* 1 pound salmon fillet, cut into chunks

* 1 pound mussels, scrubbed

* 1 pound shucked oysters

* 1/2 pound cleaned and deveined shrimp

* 6 anchovy fillets, minced

▫️Broth:

* 1 quart fish broth or clam juice

* 1 cup dry white wine

* 1 large onion, chopped

* 2 cloves garlic, minced

* 2 carrots, chopped

* 2 celery stalks, chopped

* 1 bay leaf

* 1 teaspoon dried oregano

* 1/2 teaspoon red pepper flakes

* Salt and pepper to taste

Instructions:

▫️Rinse the mussels under cold water and discard any with open shells that don't close when tapped.

▫️In a large pot, heat olive oil over medium heat. Add the onion, garlic, carrots, celery, bay leaf, oregano, and red pepper flakes. Cook until softened, about 5 minutes.

▫️Pour in the fish broth (or clam juice) and white wine. Bring to a boil, then reduce heat and simmer for 15 minutes.

▫️Add the salmon chunks, mussels, oysters, and shrimp to the pot. Cover and cook until the mussels open and the salmon is cooked through, about 5-7 minutes.

▫️Discard any unopened mussels. Season with salt and pepper to taste. Serve hot with crusty bread for dipping.

This dish offers numerous health benefits. It is rich in omega-3 fatty acids from the salmon, which support heart health by reducing triglycerides, improving blood pressure, and decreasing inflammation. Also, salmon, mussels, and oysters are excellent sources of lean protein, essential for building and repairing tissues, boosting metabolism, and maintaining satiety.

Furthermore, oysters and mussels are packed with essential vitamins and minerals like zinc, selenium, iron, and B12, crucial for various bodily functions, including immune health, cell growth, and energy production. Moreover, the healthy fats in salmon and seafood provide energy, support brain function, and maintain healthy skin and hair.

[napfordinner]

My lovely friends, this is a friendly evidence-based post pertaining to the risk reduction of a few well-known health effects of 4n4 and mia. Including: Amenorrhea (loss of regular menstrual period), anaemia, digestive upset, dehydration, electrolyte imbalance, general well-being, and osteoporosis. It is quite a long post, but please let me know if there’s any other information you would like me to cover. 💕

🪐 Vitamins and Supplements:

• A-Z Multivitamin. Is beneficial for supplementation. For example, Vitamin C is a vitally important vitamin for the body’s connective tissues, including the maintenance of healthy bones and teeth, cellular formation and maturation, resistance to infection, and an increased ability to heal. Additionally, B12 contributes to an adequately functioning nervous system, bone marrow, and intestinal tract. It also acts to increase metabolism of protein, carbohydrates, and fats. Finally vitamin B2 when combined with Vitamin A promotes good vision and healthy skin, as well as assists in metabolising proteins and fats at a cellular level.

• Calcium and Vitamin D. Seek a preparation which offers 1000mg of calcium and 10-20mcg (400-800 iu) of vitamin D. Vitamin D increases the bodies efficacy during the absorption, retention, and metabolising of calcium. Calcium of course being vital for bone integrity and imperative for the prevention of osteopenia/osteoporosis.

• Iron. An appropriate iron intake will restore the functionality of red blood cells, allowing the proper oxygen transportation around the body, increase focus, energy, athletic performance, and sleep. Having a sufficient iron store will alleviate some commonly experienced symptoms of low iron including fatigue, dizziness, pallor, and shortness of breath. It may also reduce the sensation of cold hands and feet.

• Potassium and Zinc. A lack of zinc impairs the ability to smell and taste. Connecting this impairment to nose blindness. For example, a lack of a sense of smell and taste may impair one’s own ability to detect their own bad breath, BO, and other unpleasant smells that others may be able to detect.

• Omega 3’s - Fish oil, Krill oil, Hemp oil, or Flaxseed oil. Improper dietary intake, or supplementation of omega 3 fatty acids will result in areas of epidermal (skin) dryness, hyperkeratosis, and hyperpigmentation. As well as the formation large scales expose underlying tissue, which are easily infected. The hair becomes sparse, dry, lusterless, and brittle, with a reddish tinge. Furthermore, nails become brittle and dull, tear production reduces, the tears are also significantly less oily leading to increased evaporation contributing to chronically dry, red, and itchy eyes.

If oil supplements are scary for you to intake due to calorie fears (there is only approx 25 calories in 2 average fish oil capsules). There are dietary sources of omega 3 that are relatively low calorie including chia seeds, edamame, and seaweed. However they provide little amounts in comparison to supplementation or traditional dietary sources such as fish, avocado, oils etc.

However this should also be considered when deciding whether to supplement omega 3’s - they stimulate the secretion of leptin, a hormone that decreases appetite and promotes the burning of fat. Through the enabling of conversion of dietary fats into body cells for burning as fuel.

🍄 Dietary Intake

•Bone broth (or vegetable broth if meat is not apart of your diet ☺️) I cannot stress how great bone broth is! Extremely low calorie, but incredibly nutrient-dense. It also acts to decrease the inflammation within the gut that many of us will experience due to our dietary habits. Including conditions such as constipation, gastroparesis, liver disease, bloating, abdominal pain, and stomach ulceration.

Bone broth also contains large amounts of protein, collagen, iron, vitamins A and K, fatty acids, selenium, zinc, and manganese. Protein being the most satiating macronutrient can decrease hunger and associated discomfort. Collagen and the variety of micronutrients within the bone broth contributes to joint and bone health. Bone broth will also contribute to hydration.

•Nutrient-dense foods including blueberries l are among the best sources of anthocyanins (antioxidants) that promote brain health and reduce the risk of cognitive decline. Additionally, red tomatoes and red capsicum (Peppers). Tomatoes are the richest source of lycopene, which is a type of carotenoid found in red fruits that has powerful antioxidant effect that may help protect against heart disease and certain types of cancer.

•Fibre is imperative for smooth gastrointestinal function, including regular bowel movements. Fibre is of course typically found in whole fruits and vegetables, beans/lentils, and whole grains. Low calorie fibre sources include: red kidney beans, carrot, and chickpeas. Psyllium, chia seeds are also good sources of fibre. Fibre supplants such as Metamucil may also aid to increase fibre intake. An adequate intake of fibre may reduce the dependence of laxative for bowel movements. Prolonged use of laxatives may create a dependency on them to even have a bowel movement.

🥥 Adequate Hydration

• The best way to ensure adequate hydration is simply by consuming enough water during the day. However, if plain water consumption is difficult, fluid intake will also suffice. Including fluid such as teas, flavoured/enhanced water, diet soft drinks, juices, etc. The optimal fluids to consume in addition to, or instead of simple water to ensure adequate hydration is mineral water, coconut water, or diet electrolyte replacements (Powerade/Gatorade, Pedialyte, Hydralyte). Correct hydration and electrolyte intake will reduce headaches, constipation, and muscle cramps/weakness.

❤️ Reproductive Health

•Amenorrhea is a common experience for those of us with a uterus. However it is imperative to understand that you are more than likely still ovulating despite the lack of a regular menstrual period. Therefore, contraception must still be used. Amenorrhea may be alleviated through dietary supplementation and small changes to the diet to include more micronutrients, but it may not be completely fixed unless there is an increase to body fat percentages.

[awh-bowie]

☆⋆｡ beauty boosting food! ☆⋆｡

a healthy diet doesn’t have to be boring or repetitive! i see food (especially smoothies!!) as potions i can tailor towards exactly what i need. this post is to tell you about what i like to call functional foods ✧˖°

୨୧ skin treats ୨୧

feed your skin from within !! ໒꒱ ‧₊˚

🍓 berries — packed with antioxidants to keep your skin looking bright. my favs are blueberries, strawberries, and goji berries !!

🥑 avocado — full of healthy fats, helps keep your skin hydrated and soft, reducing the appearance of wrinkles. it can also be used topically! i love it on toast or as a base for smoothies!

🥕 carrots — rich in beta-carotene (a type of vitamin A), carrots can help improve skin tone and even give you a subtle glow. some people even take concentrated capsules to look tanner 0.o

🌿 green tea — high in antioxidants, especially EGCG, green tea can help fight inflammation and reduce acne. it has caffeine so it’s a great morning drink!! ヽ(✿ﾟ▽ﾟ)ノ

୨୧ hair helpers ୨୧

for visibly and structurally healthy hair! ミ☆

🥥 coconut oil — you can add this to smoothies or use it for cooking, and the healthy fats will nourish your hair from the inside out. you can even use it as a hair mask !

🌰 nuts & seeds — they’re full of omega-3 fatty acids and vitamin E, nuts and seeds like almonds, walnuts, chia, and flaxseeds promote hair growth and prevent damage !

🐟 salmon — packed with omega-3s and protein, salmon can make your hair stronger and shinier. it's a beauty superfood! i feed it to my cat to keep her extra shiny ᓚ₍^・ﻌ・^₎

🍳 eggs — eggs are full of biotin and protein, both of which are essential for strong, healthy hair !!

୨୧ brain boosters ୨୧

for focus, memory, and mental clarity, keep your brain beautiful! જ⁀➴

🥑 avocado — besides being a skin and hair hero, avocado also supports brain health with its rich supply of healthy fats and vitamin K. we love a multi-functional food !

🍫 dark chocolate — full of flavonoids, caffeine, and antioxidants, dark chocolate can improve brain function and give you a quick mood lift ⭑.ᐟ

🫐 blueberries — these little berries are packed with antioxidants that protect your brain from aging and boost memory. they’re also antioxidants which i mentioned above ^.^

🐠 fatty fish — fish like salmon, sardines, and mackerel are high in omega-3s, which are key for brain health !

୨୧ healthy body support ୨୧

keep your body strong and healthy to support ur princess lifee ૮ ∩´ᵕ`∩ ྀིა

🍠 sweet potatoes — packed with fiber, vitamins, and minerals, sweet potatoes help with digestion, boost immunity, and keep you full of energy.

🥦 broccoli — this veggie is a powerhouse of vitamins C, K, and folate. it's great for immune support, bone health, and even glowing skin.

🍋 lemon — starting ur day with lemon water can help to aid digestion, boost vitamin C levels, and keep your immune system strong. it's a simple way to give your body some love and is super yummy !

🍄 mushrooms — rich in selenium and antioxidants, mushrooms are amazing for your immune system! just make sure you do your research >.

୨୧ hormone balancers ୨୧

help balance your hormones ≽^-˕-^≼

🌱 flaxseeds — full of lignans, which can help balance estrogen levels, flaxseeds are great for hormone health, especially during the premenstrual period !

🍳 egg yolks — a great source of vitamin D and choline, egg yolks help regulate hormones and keep you feeling balanced !

🥛 almond milk — almonds are a good source of magnesium, which helps control stress hormones like cortisol. plus, it’s a dairy-free option that's easy on digestion !

🍠 maca root — this is a superfood known for balancing hormones, boosting energy, and improving fertility. you can find it in powder form to add to your smoothies or oatmeal.

୨୧ overall self-love ୨୧

you deserve the best! ₊˚⊹ ʚɞ

🍋 lemon — full of vitamin C, which helps with collagen production, lemons can brighten your skin and boost your immune system. i like to start my day with warm lemon water !

🍃 leafy greens — spinach, kale, and other leafy greens are full of vitamins and minerals that detox your body and keep your skin clear ! they’re a great thing to add to smoothies for an extra vitamin boost !

🍍 pineapple — this tropical fruit has enzymes that can aid digestion and give your skin that lit-from-within glow :3

🍯 honey — nature's sweet healer! honey has antibacterial properties, so it’s great for your immune system and can even be used topically for glowing skin. thanks bees !! 🐝˚ ༘ ೀ⋆｡˚

[cherubofthenight]

nurturing my natural self (part 4)

Disclaimer: I made this, like all my other posts, for myself, but if you are reading this, I'm not a doctor, and this is basic researched knowledge. If you realize that you need help, please seek a doctor!

Allowing Your Hair to Recover

Nurturing your hair is just as important. This allows your natural hair to breathe and thrive. While protective styles like braids, wigs, and weaves can be great, they can also harm your hair if you don't give it a break. It's crucial to find a routine and products that work for your hair type and porosity.

I want to grow my hair out so I can wear it more often, but I’ve struggled to find styles that suit my current length after chopping off my dead ends. Cutting those damaged ends felt like a weight lifted off my chest! I’m investing in my hair care and currently have a protective style in, but I’ll switch back to my natural hair once it’s out.

I’ve found more styling ideas on TikTok, which helps since it can be tough to find looks for my length. My hair is a bit longer than the TWA (teeny weeny afro) stage and is growing well. The health of my hair is very important, and I plan to continue adding to my routine.

- Nutrients: Protein: Essential for hair structure (lean meats, fish, eggs, legumes). Omega-3 Fatty Acids: Support scalp health (fatty fish, walnuts, flaxseeds). Vitamin A: Promotes sebum production for a healthy scalp (carrots, sweet potatoes). Vitamin C: Supports collagen production and iron absorption (citrus fruits, berries). Biotin: A B-vitamin crucial for hair growth (eggs, nuts, avocados). Vitamin E: Improves blood circulation to the scalp (nuts, seeds, leafy greens).

- Hydration: Drink plenty of water to keep your hair and scalp hydrated.

- Scalp care: Cleansing, exfoliation & massage: using a gentle shampoo, keep your scalp clean to prevent build-up, which can hinder growth. occasionally exfoliate your scalp to remove dead skin cells and promote circulation (started using aztec clay, 10/10 so far, loving it). massage your scalp to stimulate blood flow and promote hair growth.

- Moisturizing Oils: jojoba, argan, grapeseed & avocado oil. These help hydrate hair by adding moisture and nutrients. Apply these oils to damp hair to hydrate it, either as part of a deep conditioning treatment or after washing.

- Moisture-Sealing Oils: castor oil, coconut oil, olive oil, avocado (serves as both) & shea butter. These create a barrier to lock in moisture and prevent dehydration. Use these after applying a moisturizing oil or treatment to lock in the hydration, focusing on the mid-lengths and ends of the hair. I don't use these much if at all unless I'm focusing on the ends of my hair because of my scalp condition.

- Heat Management: If you’re using heat, always protect your hair. Heat protectants are a must to prevent damage from styling tools. Try to minimize heat use overall or stick to low-heat settings.

- Detangling: a major part of healthy hair care. Always use a wide-tooth comb or your fingers (if using both, then use your fingers first), and make sure your hair is wet with conditioner to prevent breakage.

- Seasonal Hair Care: your hair’s needs can change with the seasons. In the winter, it might need more moisture, while summer humidity might require lighter products.

- Avoid Harsh Chemicals: Choose sulfate-free shampoos and conditioners to avoid stripping natural oils. reduce or avoid harsh chemical treatments (e.g., relaxers, dyes) that can weaken hair.

- Protective styling: using low-manipulation styles to protect your ends (braids, twists) can help prevent breakage. styles that are too tight can lead to traction alopecia.

- Hair care ingredients: it's important to find what works for you. what works for kayla may not work for kiara, yk? for example, i've read and heard about others who benefitted from Coconut oil, shea butter, castor oil, jojoba oil, rosemary oil, and mint oil are examples of hair care ingredients known for their nourishing, moisturizing, and growth-stimulating properties. While not all of these oils are beneficial for managing my seborrheic dermatitis, certain ones, like jojoba oil and rosemary oil, have been especially helpful in controlling flare-ups.

- Routine: Find a fitting routine for your type and porosity. A general one is: shampoo + condition + rinse + leave in + style OR shampoo + deep condition + rinse + leave in + style . People include pre-poo (pre-shampoo) to detangle, some people even condition their hair before deep conditioning. this can actually cause your deep conditioner to be less effective. my current routine to which pre-pooing will be added: detangle with water + shampoo/aztec clay mask w acv + deep condition + rinse + leave-in conditioner + blow-dry on low heat. this is to prep my hair for like braids or something but if i was doing a wash n go, i wouldn't bow dry, i'd style with either a curl custard and gel or a hair butter (to lock int he moisture) + gel since i already used leave-in.

- Trims, Patience, and Stress Management: Regular trims are necessary to keep split ends at bay. Managing stress and getting enough sleep can make a huge difference in your hair’s health. And remember, patience is key—healthy hair growth takes time!

Some ingredients to beware of:

- Sulfates (e.g. Sodium Lauryl Sulfate): Strips natural oils, causing dryness.

- Parabens (e.g. Methylparaben): Preservatives that may disrupt hormones.

- Silicones (e.g. Dimethicone): Can build up on hair, leading to dullness.

- Alcohols (e.g. Isopropyl alcohol): Drying effects on hair.

- Formaldehyde (e.g. DMDM Hydantoin): Can cause irritation and allergic reactions.

- Artificial Fragrances: Can irritate sensitive skin and cause allergic reactions.

- Harsh Detanglers (e.g., Sodium Lauryl Sulfate, Cetrimonium Chloride): Can strip moisture and cause buildup.

Hair Care Essentials

- clarifying shampoo (deeply cleanses to remove buildup, excess oil, and impurities. Ideal for occasional use to refresh hair but can strip natural oils with frequent use.)

- hydrating shampoo (gentle cleansers that don’t strip natural oils; look for hydrating formulas.)

- co-wash (cleansing conditioner that helps remove dirt while maintaining moisture, suitable for regular use. i.e. when you wanna wash your hair but it's too soon use shampoo bc you don't wanna dry it out)

- conditioner (moisturize and detangle hair after shampooing.)

- blow dryer (better than air drying, esp useful for when you're doing styles that require dry hair)

- spray bottle (refresh, dampen, moisturize)

- plastic cap (to hold your hair when you put hair masks on)

- leave in conditioner (retain moisture and detangle hair.)

- deep conditioner/hair mask (Used weekly or bi-weekly to provide intense moisture and repair. choose one best suited to your hai-- what your hair needs the most in the moment)

- hydrating creams & oils (shea butter, coconut oil, or argan oil to nourish and moisturize.)

- natural oils: coconut oil, olive oil, jojoba oil, or castor oil can help seal in moisture, add shine, and promote hair growth.

- essential oils: tea tree oil, lavender oil, and peppermint oil can help with scalp health and stimulation.

- curl creams or gels: defining curls, providing hold, and reducing frizz.

- edge control & brush sleek edges and maintaining hairstyles.

- hair mousse: volume and lightweight hold.

- wide-tooth comb: for detangling without causing breakage & combing out.

- detangling brush: for detangling (denman, unbrush etc)

- fine-tooth comb: sectioning and parting hair

- satin or silk scarves/bonnets/pillowcases: protect hair from friction while sleeping, reducing frizz and breakage.

- hair clips and bands: sectioning hair during styling and care routines.

- heat protectant spray or cream: if you use heat styling tools (like flat irons or blow dryers) to protect your hair from damage.

- trimming tools: scissors handy for regular trims to remove split ends and encourage healthy growth.

- scalp massager: promote blood circulation and stimulate hair growth.

- scalp Treatments: tea tree oil for dandruff or other scalp concerns.

masterlist

[pleaseeeimjustagirl]

It Is Time For 'Baddie Hibernation'

Hey babes we have 3 months before the summer! It is time to tighten up! This is the time to work on your physical and mental I know we all want to be hot girls this summer so now is the time to prioritize ourselves!

Routines

♡ Routines are super important. they are your key to success and living an organized life. If you have not created a routine already I created a blog post on how to create a productive routine. This is the time to stick to your routines in the morning and night and adjust them if needed. 

Physical 

♡ Hygiene. Consistency is key for your facial care routine to work so be consistent in applying all your products. If you aren't seeing results with a certain product you have been using for over 3 months maybe try and find a better product. I recommend using a gua sha three times a week there are so many benefits in using a gua sha blog post coming soon! Don’t just focus on your facial care focus also on your body care use African exfoliating net sponges, shave regularly, apply lotions and body oils, and use feet masks to peel dead skin.

♡ Diet. For my girlies who are on a weight loss journey and want to be snatched before summer, it is time to be dedicated to sticking to your diet. I don’t have any specific diets to recommend do what works for you. If you struggle with Binge Eating Disorder like me I have a book that I can recommend that will help you work on your ED and also help you lose weight “The Binge Code” by Allison Kerr and Richard Kerr. This book has been a game-changer for me!  For my babes who aren't focused on weight loss, it is still important to try and eat healthier try including a variety of whole foods into your diet and drink waterrr!!! Water is so good for us from our skin to our digestive system try and drink at least 50oz but aim for 100oz of water daily.

♡ Movement. Try and include some sort of movement daily we must move our bodies daily. Figure out what type of exercise you like walking is very simple and costs absolutely nothing. Start small with 10 minutes of outdoor walking daily. Natural light is so beneficial for our mental health and mood. Yoga and pilates are such amazing slow and impactful forms of exercise. I've been including yoga in my nighttime routine there are so many channels and videos on YouTube you can follow. There are so many other forms of exercise you can try some free and some that cost money.

♡ Supplements. Help and maintain our overall health they can also help with our daily requirements of essential nutrients. I will be listing a few supplements below <333

Multivitamin. Find a reputable multivitamin and take it daily or as instructed. Multivitamins can boost energy and give you vitamins and minerals you might be deficient in.

Magnesium. Improves mood, sleep, exercise performance, regulates blood sugar, and so much more. Magnesium is overlooked by many but so beneficial for us. I've been seeing the bedtime magnesium mocktail I have yet to try but I plan to.

Omega 3(fish oil). Helps with typical brain and eye development. It can fight inflammation and help prevent heart disease and the decline of brain function.

Vitamin D. A lot of us during the winter time have a deficiency in vitamin D because the sun is not out a lot so vitamin D supplements are a must-have they help with regulating mood, reducing depression, healthy bones, and so many other amazing benefits.

Vitamin B Complex. Helps boost energy levels, brain function, digestion, and cell health. There are so many other benefits.

Probiotics. Helps improve gut health, puts healthy bacteria into our gut that in turn helps our digestive system, and inflammation, and can even help aide your weightless journey. 

Mental 

♡ Sleep. Our bodies function so much better when we are getting a good amount of sleep. You think clearly and your mood is better. Try and set a bedtime for yourself and stick to it. I had to sleep train myself at the beginning of the semester it was so harddd but I'm reaping the benefits now I have energy during the day, my mood is better in the morning, and my brain functions better during the day.

♡ Journaling. We have a lot of emotions that we carry throughout the day and it is important that we let them out and journaling is the best way to do so. I have three journals. One journal is for my emotions, another for gratitude journaling which I highly recommend you get into, and finally my last journal for shadow work. You do not need to have three journals but I like to have everything separate it helps me. 

♡ Book. I love reading and listening to self-help books. We all have issues that we need to fix and thankfully we have so many self-help books dedicated to so many different issues people face on a daily. I have so many recommendations I’ll list below.

The Mountain Is You by Brianna Wiest (self-sabotaging)

The Most Powerful Woman In The Room Is You by Lydia Fenet (confidence and career)

Atomic Habits by James Clear (building good habits)

The Subtle Art of Not Giving a F*ck by Mark Manson (living a carefree life)

The Binge Code by Allison Kerr and Richard Kerr (binge eating, weight loss)

The Shadow Work Journal by Keila Shaheen (internal healing)

The Eldest Daughter Effect by Lisette Schuitemaker and Wies Enthoven (eldest daughters)

The Game Of Life And How To Play It by Florence Scovel and Joel Fotinos (from pessimistic to optimistic, affirmations, and manifestation)

The Power Of The Pussy by Kara King (femininity and dating) 

8 Rules Of Love by Jay Shetty (dating and psychology)

The Muslim Woman’s Manifesto by Kashmir Maryam (religion, mental health, and women)

These are the books I can recommend so far there are more searches for books related to the issues you may be facing or things you want to improve on in your life<3 

♡ Therapy. I'm a big mental health advocate and it is very important that if you are dealing with mental health issues you get help<3. I've dealt with my issues before and I used better help I found the best therapist who helped me through so much. I love the way they allow you to choose your therapist. I recommend that you use better help. For my NYC teenagers between the ages of 13-17, there is a website called talk space that offers free online therapy for NYC teens NO REFERRAL IS NEEDED. If I find more websites that offer free therapy for other teens around the world I will let you all know<3.

If you have any tips that you want to share down in the comments please do I want all of us to be happy and glowing this summer!

[becomingmeg]

supplements i take every day to support my body!! and what they do :) 💗

l-glutamine:

an important fuel for your immune system. white blood cells use it to fight off infections and keep you healthy. It also helps repair damaged tissue.

also many white blood cells in your intestines use glutamine. It helps protect and strengthen the gut, keeping it healthy and preventing damage.

l-carnitine:

l-carnitine helps the body make energy by moving fats into tiny parts of cells called mitochondria, where the fats are turned into energy. It also helps get rid of waste to keep cells healthy.

ashawaganda:

can reduce stress, boost energy, improve sleep, enhance focus, strengthen immunity, support heart health, increase muscle strength, and balance hormones.

chromium picolinate:

helps regulate blood sugar, reduces cravings, supports weight loss, and improves insulin sensitivity.

omega 3 fish oil:

supports heart health, reduces inflammation, improves brain function, promotes healthy skin, and supports joint health.

creatine:

boosts muscle strength, enhances exercise performance, supports muscle growth, and improves recovery after workouts.

after every meal - betaine HCI pepsin:

helps improve digestion, supports stomach acid production, aids in breaking down proteins, and enhances nutrient absorption.

*side note - I have taken a blood test that shows my body does not produce as much pepsin as needed. I would recommend getting a test done to see which vitamins your body needs!! but I do not recommend taking pepsin unless you know your body does not supply as much as your body needs.

[theambitiouswoman]

Supplements & Vitamins

Here's a list of some of the most commonly used supplements and their benefits. Please remember that while supplements can be beneficial for certain people, everyones nutritional needs are different. It's always a good idea to consult with a specialist before adding any new supplements to your routine, as individual needs may vary.

Multivitamin: Provides a range of essential vitamins and minerals to support overall health and fill potential nutrient gaps in your diet.

Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Typically derived from fish oil or algae.

Vitamin D: Supports bone health, immune function, and may have a positive impact on mood. It's commonly obtained through sun exposure, but supplements can be useful, especially in winter or for those with limited sun exposure.

Probiotics: Help promote a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function.

Magnesium: Important for muscle and nerve function, bone health, and energy production. It may also help with relaxation and sleep.

B vitamins: Help convert food into energy, support brain function, and maintain healthy hair, skin, and nails.

Vitamin C: Boosts immune function, acts as an antioxidant, supports collagen production, and aids in iron absorption.

Zinc: Essential for immune function, wound healing, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.

Iron: Required for red blood cell production and oxygen transport. Iron deficiency can lead to anemia and fatigue, but it's essential to get iron levels checked before supplementing.

Calcium: Crucial for bone health and muscle function. It's often combined with vitamin D for better absorption.

Coenzyme Q10 (CoQ10): Plays a vital role in energy production within cells and acts as an antioxidant. It may benefit heart health and cellular energy metabolism.

Curcumin (Turmeric extract): Possesses anti-inflammatory and antioxidant properties, potentially supporting joint health and cognitive function.

Ashwagandha: An adaptogenic herb that may help reduce stress, promote relaxation, and support cognitive function.

Green Tea Extract: Contains antioxidants and may support cardiovascular health, weight management, and cognitive function.

Glucosamine: Commonly used for joint health and may help alleviate symptoms of osteoarthritis.

Chondroitin: Often taken alongside glucosamine, it may help reduce joint pain and improve joint mobility.

Probiotics for Gut Health: Certain strains of probiotics can help restore and maintain a healthy balance of gut bacteria, supporting digestion and immune function.

Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help with insomnia or jet lag.

Vitamin E: An antioxidant that supports immune function and may help protect against cellular damage.

Ginseng: An adaptogenic herb that may help increase energy, reduce stress, and support cognitive function.

Prebiotics: These are non-digestible fibers that promote the growth of beneficial gut bacteria, supporting gut health and digestion.

Magnesium: In addition to its previous benefits, magnesium may help reduce muscle cramps, improve mood, and promote relaxation.

Probiotics for Vaginal Health: Certain strains of probiotics can help maintain a healthy balance of vaginal flora, reducing the risk of infections.

Cranberry Extract: Often used for urinary tract health, cranberry extract may help prevent urinary tract infections.

Resveratrol: Found in grapes and berries, resveratrol has antioxidant properties and may support heart health and longevity.

L-theanine: An amino acid commonly found in green tea, L-theanine may promote relaxation, improve focus, and reduce anxiety.

[nightbunnysong]

Unlocking the secrets to hair growth

Introduction

Whether you're dealing with thinning hair, or simply looking to enhance your look, understanding the science of hair growth can be a game-changer. In recent years, people have turned to simple, natural remedies with compelling anecdotal and scientific support. This article explores three key practices—cold showers, rosemary water, and a diet rich in specific nutrients—that could transform your hair care routine.

1. Cold showers

Cold showers might seem daunting, but they offer more than just a wake-up jolt. One of the most intriguing benefits of cold water is its ability to improve blood circulation. When you expose your scalp to cold water, your blood vessels constrict, and then rapidly dilate, flooding the scalp with nutrient-rich blood. This process enhances the delivery of oxygen and nutrients to hair follicles, potentially boosting hair growth.

Moreover, cold showers help to reduce scalp inflammation and irritation—two common culprits behind hair loss. A calmer, healthier scalp creates a better environment for hair to thrive. So, while that cold rinse might make you shiver, it could also be giving your hair the vitality it needs.

2. Rosemary water

For centuries, rosemary has been revered not just for its culinary uses, but for its medicinal properties. When it comes to hair care, rosemary water is gaining recognition as a natural tonic that could help stimulate hair growth. The magic lies in compounds like rosmarinic acid and caffeic acid, which have powerful antioxidant, anti-inflammatory, and antimicrobial properties.

These compounds do more than just cleanse your scalp—they actively enhance blood circulation and protect hair follicles from damage. In fact, research has shown that rosemary oil can be as effective as some prescription treatments for hair loss, making it a natural alternative worth trying. Regular use of rosemary water might just be the key to revitalizing your hair and maintaining a healthy scalp.

3. Eggs

Eggs are often celebrated as a superfood, and when it comes to hair health, they certainly live up to the hype. Rich in high-quality protein, eggs also contain biotin (vitamin B7), which is essential for the production of keratin—the protein that forms the structure of your hair.

But there's a catch: to unlock the full benefits of biotin in eggs, they need to be cooked. Raw eggs contain avidin, a protein that binds to biotin and prevents its absorption. Cooking denatures avidin, freeing up biotin so your body can absorb it more effectively. So, the next time you whip up an omelet or scramble some eggs, know that you're not just satisfying your hunger—you're also nourishing your hair.

4. Additional tips

Beyond cold showers, rosemary water, and eggs, there are several other science-backed strategies you can incorporate into your routine for optimal hair health:

Omega-3 Fatty Acids: Found in fish like salmon, flaxseeds, and walnuts, omega-3s are vital for scalp health. They help reduce inflammation and provide the essential fats needed for strong, healthy hair.

Zinc: Zinc is crucial for tissue growth and repair, including your hair. A lack of zinc can lead to hair loss, so make sure to include zinc-rich foods like pumpkin seeds, nuts, and shellfish in your diet.

Vitamin D: Often dubbed the "sunshine vitamin," vitamin D plays a role in creating new hair follicles. Regular sun exposure and foods like fatty fish or fortified milk can help keep your levels in check.

Iron: Iron deficiency is a common cause of hair loss, particularly in women. Incorporating iron-rich foods like spinach, red meat, and lentils into your diet can help keep your hair strong and vibrant.

[photos from Pinterest]

[el1sesstuff]

Ultimate glow up guide to glow up before school!

(I'll try to put these in sections + I'll also be using these tips my self as well)

To glow up you must have to take care of yourself in these areas physically, emotionally, and mentally so I'll try to help you conquer these things!

What is wonyoungism?

A: it's a term created by Ives fans thats centered on the princess pilates aesthetic. Wonyoungism is all about living a healthy lifestyle, positive mindset, keeping fit, eating healthy, and most importantly self love and loving your self!

1. How to enter your wonyoungism era?

Workout could go to the gym or work out home (I recommend pilates and cardio)

Try to stretch every morning and night

Sleep well at least 8 hours a day

Try to build a skincare routine I recommend finding your skin type and finding products that work for it

Ice your face (makes you look more put together and gives you a refreshed look)

Eat healthy or in small portions

Find a make up routine (if you need it)

Be nice to people around you!! If someone is mean you be nice to them

Drink enough water ik everyone says this but its actually really benifical to glow up cuz it flushes out all the nasty toxins in your body. It makes your skin look brighter and hydrated

2. Glow up mentally

Learn to love your self beacuse if you can't love yourself then who love you?

Try I have an idgaf mindset this is so helpful because if someone disrespects you, you don't care

Walk around w/ confidence

Tell your self affirmations

Try to limit your screen time an the amount of negative things you consume (negative things leads to bad mentality)

Try to put your self first

Have a "I don't chase, I attract mindset" this is by song jia

Find motivational quotes to help you feel good

Spend some time alone! Do the things you love

Journal it gets all your bottled emotions out

Write goals you want to achieve

Work on healing your self

Surround your self w/ positive ppl

Start doing meditation and yoga!

Get LOTS OF SLEEP at least 8hrs per night

Try to connect w/ your religion more

Create a summer playlist!

3. Self care

Pamper your self more

Skincare tips:

Use cold water to help your skin

Wash ur face 1-2 times a day w/ a good cleanser

Rubbing ice on your face

Moisture daily (day and night)

Find your skin type

Gently dry ur face after washing it

Shower tips:

User rice water for shiny an silky hair (not too often)

Cold showers

Use conditioner on tips

Shampoo on roots (bubble it up first)

Let hair naturally dry most of the time blow dry it rarely

Wash your pillows frequently

Smooth skin:

Use lotion Immediately after showering or bathing (surprisingly ppl don't do this ?!!)

Body butter after showering to keep skin extra hydrated

Wear silky types of clothing while sleeping

Shave (don't have to if you dont want to)

Use body scrubs once a week so you don't overly strip your skin of it's natural oils

Use body oils when your skin needs it or every other day

Few other tips:

Take warm baths when you need them especially on long mentally draining days to restore your energy

Don't shower with hot water bc it can really damage your skin

Brush your teeth with toothpaste then w/ water (makes them look whiter

Wash your hands regularly to keep them smooth and clean (moisture them after to keep them soft not hard!

Ware gloves while cleaning and washing dishes because the harsh chemicals can make your hands dry and rough!!

Diet:

Drink at least 6-8 cups of water per day

Include fruits and veggies in every meal (try to)

Eat healthy fats like; avacadoes, nuts, seeds, fatty fish. These types of foods contain omega-3 which gives your skin a healthy appearance

Whole grains like; quinoa, brown rice, oats, and whole wheat bread. They provide you fiber, vitamins, and minerals that are good for your skins health

Lean proteins like; fish, tofu, beans, and Greek yogurt they can give your hair and skin a healthy look to it

Physically glow up:

Invest into a good skincare routine

Try a new hairstyle this can change up your whole look

Get your nails done

Everything shower (exfoliate, shave, hair mask, ect)

Find new clothes

Get a SIGNATURE SCENT!

get a tan (optional)

Dye your hair (optional)

Use a gusha and face roller (it changes up your face shape sm)

Summer bucketlist ideas:

Have picnics w/ ur self or friends

See sunrises and sunsets

Paint or draw

Read new books (I love reading webtoon sm)

Go on a road trip

Thrifring

Have a girls night

Go on walks

Make bracelets

Have a photoshoot

Fashion tips:

Always wear accessories they make you look more put together and they can spice up a boring outfit

Always smell good

Don't pair a baige or black colored cargo pants w/ a bright colored top. Pair it w/ black

Some colors beige goes well with ; brown, black, silver

Always do a nice hairstyle that matches your outfit

To make a skirt look better add leg warmers

Pair the right shoe color with the right outfit or else you'll look less put together