Posts Tagged ‘sleep’

Embracing Holiday Self-Care

Written by Vivoderm Admin on . Posted in Diet & Health, Fundamentals, Recent Articles, Skin and Tips

Nurturing Your Well-Being During the Festive Season

The holiday season, often filled with joy and festivities, can also be a time of increased stress and busyness. Amid the gift shopping, social gatherings, and travel, it’s crucial to carve out moments for self-care. Taking time for yourself during the holidays is not only a form of personal nourishment but also a way to ensure you enter the new year with renewed energy and a positive mindset. Here’s a guide to incorporating self-care into your holiday routine:

**1. Set Boundaries: It’s easy to get caught up in the hustle and bustle of the holidays, but setting boundaries is crucial for maintaining your well-being. Learn to say no when necessary and prioritize activities that align with your values and bring you joy. This might mean politely declining some invitations or opting for a quiet night in when needed.

**2. Create Rituals: Establishing self-care rituals during the holiday season can provide a sense of stability amidst the chaos. Whether it’s enjoying a cup of tea in the morning, taking a quiet walk in the fresh air, or practicing a few minutes of mindfulness before bed, these rituals can become anchors that ground you during hectic times.

**3. Prioritize Sleep: Adequate sleep is a cornerstone of self-care. Despite the holiday demands, strive to maintain a consistent sleep schedule. Lack of sleep can contribute to stress and negatively impact your overall well-being. Ensure you prioritize rest, allowing your body and mind to recharge.

**4. Nourish Your Body: Amidst holiday feasts, it’s essential to pay attention to your nutritional needs. Balance indulgent meals with nourishing, wholesome foods. Stay hydrated and listen to your body’s hunger and fullness cues. Ensuring you provide your body with the nutrients it needs contributes to both physical and mental well-being.

**5. Unplug and Disconnect: The constant barrage of social media, emails, and messages can add to holiday stress. Take intentional breaks from screens to unplug and disconnect. Use this time to engage in activities that bring you joy, whether it’s reading a book, taking a nature walk, or spending quality time with loved ones without the distraction of devices.

**6. Practice Gratitude: In the midst of holiday chaos, take a moment each day to reflect on what you’re grateful for. Gratitude has the power to shift your focus from stressors to positive aspects of your life, fostering a sense of contentment. Consider keeping a gratitude journal to jot down daily reflections.

**7. Indulge in Pampering: Treat yourself to moments of pampering and relaxation. Whether it’s a warm bath with calming essential oils, a spa day at home, or simply taking the time for a skincare routine, these small indulgences can have a significant impact on your mental state.

**8. Reflect and Set Intentions: As the year comes to a close, take time for introspection. Reflect on the past year, acknowledging accomplishments and areas of growth. Set positive intentions for the upcoming year, focusing on personal and emotional well-being.

In essence, holiday self-care is about creating balance, setting boundaries, and making intentional choices that prioritize your well-being. By incorporating these practices into your holiday routine, you can navigate the festivities with a greater sense of calm, joy, and fulfillment. Remember that taking care of yourself is not selfish but rather an essential aspect of ensuring you can fully enjoy and appreciate the holiday season.

Natural Skincare and Lifestyle Tips to Age Gracefully

Written by Author on . Posted in Uncategorized

Ahh aging. That all-time nemesis of the twenty-first century.  Everywhere you go, people are trying to look younger. We buy all sorts of high-tech anti aging skincare products, try exercise regimes, new workouts, spending hundreds or even thousands on spa treatments, facials and invasive surgical procedures.  Just so they can look 5 to 10 years younger.  And what is the bottom line? WHY are we all trying to erase the signs of our maturity and experiences? Many blame media or modern culture for putting such a high value on youth and vigor that all other valuable attributes have simply slipped away. Indeed, we see evidence of this all too often – from the workplace that lets their oldest employee go for “budgetary” reasons, to the new dating trend preference of of choosing someone 10 to 20 years your junior.

Maybe it’s the inevitable fear of death that keeps most of us clinging to our years already gone by, but our society looses so much of its value and wisdom by simply paying attention to the surface appearance. Doesn’t it make more sense to take care of yourself as best as you can and age gracefully – without regret or expensive ‘restoration work’?

Of course, most of us would all like to live longer and have a better quality of life. To have the gift of good health in your later years, it makes sense to take care of yourself in your youth. Here are some common-sense lifestyle tips and natural remedies to help grow old youthfully.

Drink More Water

Water makes up approximately 60% of the human body, and there is water in every cell of the body. We cannot survive without water for longer than a few days. With age our sense of thirst gradually diminishes, and the water content of body decreases so many elderly people are somewhat dehydrated. Dehydration is linked to allergies, hypertension, general aches and pains and of course, bad digestion.
Use Organic or Natural Skincare Products

Natural skin care goes beyond the application of products on one’s skin. It also pertains to a holistic philosophy surrounding the care of one’s body. This includes the belief that what is ingested will affect all aspects of health, including the health of skin. People who use natural skin care products are less concerned with artificial beauty enhancements, as they feel that natural beauty is healthy beauty.

Some examples of natural skin care ingredients include jojoba, safflower oil, rose hip seed oil, shea butter, beeswax, witch hazel, aloe vera, tea tree oil, and chamomile. Many of these natural ingredient combinations can be tailored specifically to the individual’s skin type or skin condition.

Eat Healthily

Easier said than done for some, but a healthy diet is essential to your well-being. The old saying “You are what you eat” rings true when we see the rise in dietary related diseases. Don’t be caught digging your grave with your teeth. A balanced diet of fresh, whole (non-processed), organic and preferably raw food should be a large part of your diet.

Basic Guidelines For A Simplified Balanced Diet

* Avoid white flour products
* Eat whole grains such as brown rice, quinoa, millet etc.
* Avoid sugar – rather use honey, agave, xylitol or stevia.
* Eat a variety of legumes (beans, lentils etc.)
* Avoid all hydrogenated fats (margarine etc.)
* Avoid fried foods
* Include low-starch vegetables preferably eaten raw.
* Include foods rich in omega-3 fats.
* Include low-fat, organic protein sources (fish, spirulina, organic whey protein, quinoa)
* Include fresh organic fruit (especially from the super food range) and raw nuts.
* Avoid colourants, flavourants, preservatives and artificial sweeteners.

Whole foods are better than processed. Refined foods result in both a measurable loss of nutrients and an unbalanced food, which creates imbalance in the body when eaten. Living food (such as fresh fruit and vegetables) are more nutritious and better than “dead food” (such as canned foods). Foods grown in “live soil” (organic food) is better than food grown in “sterile soil”. This has largely depleted trace minerals in foods.

How Does Eating Sugar Make You Old?

Eating sugar causes your body to secrete high levels of insulin. Insulin and the stress hormone, cortisol, are two hormones that can dramatically speed up the aging process. Sugar depresses the immune system; it contributes to atherosclerosis, and it causes oxidative stress by creating AGEs (advanced glycosylated end-products). These accumulate in body tissues such as the skin (causing age spots), arteries, kidneys and brain. In other words, eating sugar makes you old.

Do Exercise

Exercise is one of your key weapons in the fight against premature aging. Medical studies prove time and time again that physical exercise is a key factor in the
prevention of chronic disease as well as beneficial for mental function. The main benefit of exercise is the increased oxygen to the brain, heart and other organs which in turn increases their well-being and functioning. Bouncing on a mini-trampoline is a well recommended form of exercise that can be done in the comfort of your own home and at a time that suits your schedule.


The body detoxifies itself naturally through the skin and other organs of elimination. Assist your body with its cleansing ability by making some lifestyle changes. You need to minimize your exposure to external toxins: changes like drinking pure water, eating organic food, avoiding sources of air pollution and exposure to tobacco, and limiting consumption of alcohol, preservatives, caffeine, sugar and processed foods.

Simple measures like bathing daily, dry brushing, exercising, keeping hydrated, supplementing with herbal remedies that support the organs (like milk thistle for the liver), deep breathing and eating healthily are good routines to follow.

Get Some Sunshine

Natural Vitamin D is another key weapon in the pursuit of good health and longevity. Sunlight is the best form of Vitamin D and its levels in the body affects the entire body. Modern science is now realizing that vitamin D does more than just aid the absorption of calcium and bone formation. It is also involved in multiple repair and maintenance functions, touches hundreds of different genes, and helps to fight infection by regulating the immune system. Vitamin D deficiency is a growing epidemic across the world and contributes to many chronic debilitating diseases such as hypertension, diabetes, osteoporosis, cancer, inflammatory bowel disease and depression, as well as cognitive impairment in older people. Avoid synthetic Vitamin D2 in supplements like fortified foods as high doses have been found to be toxic.

Get More Sleep

Good quality sleep is essential, in fact some say that it’s the best anti-aging tool. While we sleep,the body “recharges” and repairs. The 24-hour circadian rhythm is our internal clock and governs the body’s functions.. This clock helps the body to adapt to the time of day and to environmental changes. Studies have shown a co-dependency between the circadian clock and the body’s metabolism and cellular performance. Disrupted sleep patterns can adversely affect health especially mental health. Some effects include short-term memory loss and impaired creativity as well as weight gain or loss and an increased risk of diabetes and heart disease. Lack of sleep weakens the immune system and may cause decreased production of melatonin, which is produced by the brain during sleep.

Take pleasure in living healthily and make good choices in nutrition, exercise, weight management, mental attitude, work and relationships. This will stand you in good stead for your later years.

1. Science Daily March 19, 2009: How Your Body Clock Regulates Your Metabolism.



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5. Grossman T. The Baby Boomer’s Guide to Living Forever. Golden, CO: Hubristic Press, 2000:127