Top Tips to soothe your dry skin

The scaling or flaking of skin without any sign inflammation is referred as dry skin (xerosis).

Dry skin occurs due to depletion of lipids by use of harsh soap, itchy clothing, hot and long showers /baths. Environmental causes include exposure to cold or hot weather with low humidity levels.

Here the top tips to maintain a healthy and moist skin.

Ways to prevent baths and showers from making your condition worse:

If you have dry skin, ensure to:

• Limit your bath/shower time to 5-10 minutes.
• Use warm water than hot water as prolonged hot water baths will strip more natural oils from the body.
• Select mild soaps with added oils and fats. Do not use antibacterial and deodorant soaps with alcohol, alpha-hydroxy acid (AHA), retinoids or fragrance.
• Avoid thick lather formation, instead use enough cleanser to remove the dirt and oil.
• To prevent skin damage, refrain from using bath sponges, washcloths and scrub. If at all you wish to use them, ensure to use them very lightly.
• Gently blot or pat your skin with a towel in 20 seconds. Do not rub the skin while towelling dry.
• Apply moisturising cream or oil, immediately after drying your skin. Carry along a non-grease cream to apply, every time you wash your hands.
  • Moisturisers aid in the preservation of natural skin lipids and check dehydration by trapping and sealing water in the outer skin layer. Moisturisers, protect the sensitive and damaged skin and make it soft and smooth as well.
  • Select moisturisers, which contain ceramides, glycerin, hyaluronic acid, sorbitol and lecithin. These help in attracting moisture (humectants).

Use non-irritating clothing and laundry detergent

To prevent the dry skin from getting irritated by clothing and harsh detergents:

• Wear natural fibres like cotton or silk underneath clothing of any other material including wool (it can irritate healthy skin as well).
• For washing your clothing, use hypoallergenic (less likely to cause allergic reactions) detergents which do not contain perfumes or dyes.
• Avoid fabrics that irritate your skin including wool.

Do not scratch or rub the skin

Often moisturisers help in controlling the itch. You can use a cold compress or pack to relieve itchy areas.

Use a humidifier in winter

Dry and hot air indoors can parch the skin. Use humidifiers to replenish the skin.

If these tips do not provide relief or if you suffer from severe or chronic dry skin problems, visit your dermatologist.

How To Overcome Alcohol Addiction

Getting over alcohol addiction or helping an alcoholic may seem like an endless, bumpy road. There will be times it will even feel like a goal that’s impossible to accomplish.

However, if you’ve decided to quit drinking and are willing to reach out to the kind of support you need, or are determined to stick by someone with an alcohol addiction, you’ve already won half the battle. Once you can recognize this as a problem that needs to be solved, you can easily recover or help someone else recover from alcoholism, no matter how bad the addiction or how powerless you feel. There is no reason for you to wait to hit rock bottom when you have all the power to make a change today.

While seeking for outside support does help significantly, it is important to remember that in the long-run, the road to permanent recovery is built on personal nurturing and growth and that this is something that only you can take responsibility for.

You will need to work on yourself daily to improve your life and protect yourself from becoming too complacent.

1. Act Everyday

You might be tempted to tell yourself that you’ll start tomorrow, but you know deep inside that you’re only procrastinating. If you’ve spent years relying on alcohol for physical and emotional release, be prepared that it’s going to take a massive amount of effort from your end to rebuild your life without alcohol. This means you will have to teach yourself to have fun and deal with your emotions without alcohol, learn how to prevent a relapse in a society that loves to drink, avoid peer groups that encourage you to have “just one drink”, find true meaning in your life so that sobriety doesn’t seem dull, etc.

None of this will be easy. The road to recovery will be long and it’s unrealistic to expect to see overnight results. Therefore, it is imperative that you learn to take action every single day so that you can quit your addiction faster.

2. Start Getting Physically Healthy

Drinking alcohol for all those years is bound to have affected your body in a bad way. It is, therefore, your responsibility to bring it back to shape. A healthy lifestyle and alcoholism are not mutually compatible, so start taking necessary steps to getting physically fit.

Join physical activities that you know you’d enjoy, learn about nutrition, and encourage yourself to quit any other bad habits such as smoking, that may be exacerbating your health.

Exercise is an enormously powerful tool that has helped plenty of addicts and alcoholics quit just by channeling their energy, focus, and meaning in life towards leading a healthy life. Not only will you learn more about yourself, you will also meet thousands of people who share similar goals and will push you to make yourself healthier.

Furthermore, getting yourself back in shape can help boost your self-esteem. A strong self-esteem can be a real stabilizing force in your life and can help keep feelings of anxiety and depression at bay. This brings us to our next point.

3. Build A Strong Self-Esteem

Being an alcoholic often comes hand in hand with feelings of self-loathing and pity. This is one of the reasons why quitting is so difficult because these negative pangs of anxiety, self-pity, and self-loathing create a need for self-medication which in this case, would be alcohol. Alcohol abuse also comes with its own set of consequences which further damage the victim’s self-esteem, thereby creating the need for more alcohol and continuing the downward spiral of destruction.

A strong, unshatterable self-esteem can serve as a shield against a lot of the emotional disruptions that can trigger alcohol relapse. This is not something you can build overnight, but here are a few ways you can get started.

• Make new friends who share healthy goals and love you for who you are.
• Get yourself back in shape. This will help you feel stronger and more confident and people will respond better to you.
• Find hobbies and activities that challenge you. You can learn something new, or even travel to new places.
• Spend time introspecting and getting to know yourself and your thoughts.
• Help people around you. Take up community service on weekends and make a contribution to somebody’s life.

4. Replace Toxic Relationships With Uplifting Ones

Not only does this mean you distancing yourself from other alcoholics and addicts but it also from people with a negative outlook on life in general. You don’t need unnecessary drama and fights, nor do you need to deal with people who lie, cheat, or steal. Rest assured, these people won’t have your back when things get rough.

Surround yourself instead with people who are actively looking for ways to improve themselves and the quality of their life. Be around the people you love, who will encourage you to be a healthier version of yourself.

5. Do Not Rationalize Complacency

At some point in your recovery, you will find yourself looking back and applauding yourself for having come this far. While it’s good to be proud of yourself, do not stop to rest on your laurels. Be wary that complacency tends to set in when you are at your strongest. Always keep pushing yourself to improve and achieve new boundaries, even if you’re satisfied with the goals you’ve accomplished so far.

6. Count Your Blessings

Gratitude will help prevent you from relapsing. Take a few minutes out of your day to reflect and appreciate the good things that you have, even if you feel they don’t amount to much.

For a lot of people, it helps to write down a fixed number of things that they are grateful for. On some days you may not find too many things to be thankful for, but remembering the little things that you would otherwise take for granted, such as having a roof over your head, or a loving family, can also help giving you a boost of positivity.

7. Don’t Use Support Groups As A Crutch

Support groups can be very helpful, but at the same time, it may be dangerous to rely too much on them to help yourself avoid relapse. So while you may look for support in other individuals to help strengthen yourself, always remind yourself that you must be even stronger to stand on your own two feet.

8. Find Meaning In Your life

This is one of the biggest struggles of being human; we all grapple with trying to find our true purpose in this life. Figuring out what you need to do may or may not be too clear to you at this point in your life, but as long as you have the desire to keep seeking and learning, you can take heart in the fact that you will get there eventually.

9. Seek Medical Supervision When Detoxing

Yes, you can certainly stop drinking alcohol on your own without having to rely on a program or a counselor, although both are certainly worth considering. Bear in mind, however, that the actual process of detoxing from alcohol can be extremely hazardous to your health.

Alcohol detox usually takes about an average of 2-4 days, but if you’ve been drinking excessively for years, and you stop drinking suddenly, you may face a risk of very serious side effects, such as convulsions, hallucinations, and even heart seizures that may result in death.

All of this makes for excellent reasons to not take alcohol detoxification lightly. Hence, do not try this on your own at home. Admit yourself into an alcohol treatment facility and allow the professionals to help you safely detox.

Tone Your Entire Body With This 5-Move Workout — and It's Printable

Are you ready to dedicate 30 minutes a day to self-care over the next two weeks? Are you looking to gain lean muscle, get stronger, and tone your entire body? Then we have a two-week tone-up plan for you. So why not start today with this printable bodyweight workout?

For the first workout, we're keeping it simple and going with the basics — but never underestimate the power of the simple squat or push-up. Since you are doing as many reps as you can for a minute (or 45 seconds if you're a beginner or really haven't worked out much in a while), it's on you to push yourself.

Click here for the printable PDF of this workout, and keep reading if you want more details on how to perform each exercise.

Are you ready to dedicate 30 minutes a day to self-care over the next two weeks? Are you looking to gain lean muscle, get stronger, and tone your entire body? Then we have a two-week tone-up plan for you. So why not start today with this printable bodyweight workout?

For the first workout, we're keeping it simple and going with the basics — but never underestimate the power of the simple squat or push-up. Since you are doing as many reps as you can for a minute (or 45 seconds if you're a beginner or really haven't worked out much in a while), it's on you to push yourself.

Click here for the printable PDF of this workout, and keep reading if you want more details on how to perform each exercise.

1Squat

• Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor and touching your elbows to your knees, keeping weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.

Beginner modification: Do a basic squat and don't worry about bringing your elbows to your knees.

2Push-Up

• Start in plank position with your arms and legs straight, shoulders above the wrists.
• Bend your elbows out to the sides and lower your chest toward the floor. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.

Beginner modification: Make this move easier by placing your knees on the ground. But do challenge yourself to see how many you can do on your toes.

3Butterfly Sit-Up

roll-downs

• Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees wide. Extend the arms overhead.
• Inhale to roll all the way up to a seated position, and once sitting, place your hands on floor in front of your feet and bring your forehead toward your feet to stretch your butt a bit.
• Slowly roll down to return to the starting position.

Beginner modification: Place your feet flat on the floor with your knees toward the ceiling. Or try roll-downs.

4Alternating T-Plank

• Start in a plank position, and open out into a side plank T position. Look at your top hand.
• Bring your top hand back to floor to return to plank position and repeat on the other side. Continue alternating sides.

5Alternating Side Lunge

• Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Opinions: Why Soaked Almonds are Better Than Raw Almonds

HIGHLIGHTS

• Almonds are rich in nutrients like Vitamin E and Omega 3
• Some believe that almonds have been around for almost 19,000 years
• Almonds curb your appetite and keep you full for longer

Rich, crunchy and gorgeous - Brown cased almonds (badaam) are not just rich in vitamins and nutrients, they're also a real joy to cook with. Shred them over some creamy kheer, toast them to make a soft and air-light souffle or grind them to make some luscious Badaami Korma - they're one of the most commonly found and loved nuts.

Almonds grow on trees in a pale green perforated shell. When an almond is attached to the tree, it is known as drupe. But almonds aren't the only ones that grow in a shell - Olives, prunes and apricots also grow in a hard casing and are found on trees.

Some believe that almonds have been around for almost 19,000 years.They were initially cultivated in Iran, Afghanistan and Turkey, and later spread out to the Mediterranean region, Europe and China. Almonds also have great historical significance. It is said that almond and almond trees both featured in the Old Testament. The branch of the almond tree was also spoken of in Exodus, the story of Moses and in Egypt they were stuffed in all kinds of treasures - vases, boxes, jewelry cases etc.

Nutrient Profile of Almonds:

Almonds are rich in nutrients like vitamin E, dietary fibers, omega 3 fatty acids and proteins. Some say that almonds can be considered the next big 'superfood' because of their unbelievable nutrient profile. They're high on protein so they keep you full for longer and they're rich in manganese which helps strengthen bones and regulate blood sugar. They're extremely helpful for those with blood pressure problems and also help muscle and nerve function.

Raw Almonds vs Soaked Almonds

If your mother pleaded with you every morning to eat your daily dose of soaked almonds, then she may have been right. Choosing between soaked almonds and raw almonds isn't just a matter of taste, it's about picking the healthier option.   

Why soaked almonds are better - Firstly, the brown peel of almonds contains tannin which inhibits nutrient absorption. Once you soak almonds the peel comes off easily and allows the nut to release all nutrients easily.

How to soak? Soak a handful of almonds in half a cup of water. Cover them and allow them to soak for 8 hours. Drain the water, peel off the skin and store them in plastic container. These soaked almonds will last you for about a week.

_{Vitamin E present in soaked almonds works as an antioxidant}

Benefits of soaked almonds:

1. Help with digestion - Soaking almonds helps in releasing enzymes which in turn help with digestion. Soaking almonds releases enzyme lipase which is beneficial for digestion of fats.

2. Help with weight-loss - The monounsaturated fats in almonds curb your appetite and keep you full. So feel free to snack on them because they'll help you avoid binge-eating and trigger weight-loss. 

3. Almonds keep your heart healthy, reduce bad cholesterol (low density lipoprotein) and increase good cholesterol (high density lipoprotein).

4. They are a good source of antioxidants: Vitamin E present in soaked almonds works as an antioxidant which inhibits free radical damage that prevents ageing and inflammation.

5. Fight Cancer: Soaked almonds contain Vitamin B17 which is vital for fighting cancer.

6. Flavonoid present in almonds suppresses tumor growth.

7. Help in lowering and maintaining glucose levels and regulating high blood pressure.

8. Soaked almonds contain folic acid which reduces birth defects.

Almonds have many fantastic nutritional qualities and the best way to derive all the benefits from this superfood is to make sure you include these in your diet regularly.

You Want Strong and Sexy Legs? Here Are the Moves to Do

If strong is the new sexy, the best place to show off your strength is your legs. We've rounded up the best leg exericise that strengthen and tone without adding bulk to your thighs.

You can create your own workout with these exercises! Just select one move from each category, and after a quick cardio warmup, do the recommended reps for each exercise. Do at least two sets — but even better do three — of the entire workout. Don't forget to stretch your hamstrings and quads to cool down.

If strong is the new sexy, the best place to show off your strength is your legs. We've rounded up the best leg exericise that strengthen and tone without adding bulk to your thighs.

You can create your own workout with these exercises! Just select one move from each category, and after a quick cardio warmup, do the recommended reps for each exercise. Do at least two sets — but even better do three — of the entire workout. Don't forget to stretch your hamstrings and quads to cool down.

Quads: Goblet Squat

To really work your legs to their full potential, you need to go low in your squats. This variation strengthens the entire leg and works the quads through a very large range of motion. The goblet squat can be done with or without weights, but either way you will be working your entire leg.

• Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.
• Do 15 reps.

Quauds: Wall Sit

prevent runner's knee

It may not look like you're doing much — just leaning against a wall — but you'll really feel the burn in your thighs. This is a great move to prevent runner's knee, which affects more female runners than male. Plus, this exercise works the quad in a lengthened position to prevent the thigh from bulking up.

• Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
• Bending knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
• Hold for 30 to 60 seconds.

Quads: Twisted Chair Pose

Chair Pose

Yoga is great for toning the thighs and Chair Pose does just that. Your thighs will burn after this move, also known as Fierce pose. Like the wall sit, Chair Pose works your quads in a stretched position and squeezing your legs together also gets the inner thighs. Adding the twist turns this pose into a multitasking move by working the abs too.

• Stand with your legs together, and soften your knees. Reach your arms overhead, and touch your palms together as you fold your chest down toward your knees.
• Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
• Keep your legs squeezed together for support.
• Then cross your left elbow over your right thigh, and hold here for five breaths. Rise up back to center, and twist to the left side for another five.
• Repeat twice more on each side to complete one rep.

Hamstrings: Deadlifts

more muscles than the basic squatChild's Pose

This move strengthens the entire back of your body and works more muscles than the basic squat. Deadlifts also provide a nice stretch for the hamstring with every rep to keep the muscles on the back your legs flexible and lean.

• Stand holding a pair of medium-weight dumbbells (or barbell) in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
• Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
• Do 12 reps.

We recommend taking a quick Child's Pose to stretch things out after a set of deadlifts; it gives a great release to your back body!

Hamstrings: Leg Balance Warrior 3

This yogic variation on the deadlift challenges the core with every rep. Even with one leg off the floor, both hamstrings work on every rep.

• Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
• Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
• Do 10 reps on each leg.

Hamstrings: Single-Leg Bridge

This bridge variation shapes and strengthens the back of the thigh in a concentrated way. Working one leg at a time ensures that your weaker leg has to pull it's own weight and can help with any strength imbalaces you may have.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• Do 15 reps on each side.

Quads and Hamstrings: Step-Ups

This move is like a walking vertical lunge so it targets the entire leg with the focus on the quads, glutes, and upper fibers of your hamstrings. Concentrating on the heel pressing into the step will ensure that back of the leg works as much as the front.

• Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Place right foot on step; press through the heel as you straighten your right leg to stand on the box shile brining your left leg forward like you're marching.
• To return to the starting position, step down with your left then the right until ending with both feet on the ground.
• Complete 20 reps on each leg.

Inner Thighs: Sumo Squat

This squat variation focuses the work on the inner thighs as you straighten your legs. You might even feel a bit of stretch at the bottom of the squat.

• Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
• Do 15 reps.

Inner Thighs: Gate Swings With Cross

This is a multitalsking move strengthens and stretches the inner thighs. Crossing your legs at the top of the gate swing ensure that your inner thighs are getting extra worked!

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Do 20 reps.

Inner Thighs: Slider Side Lunge

Valslide

This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You can use a Valslide for this exercise, or a lid of a plastic container will work on carpet. Or wear socks and try it on a wood floor.

• Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
• Do 10 reps with each leg.

Outer Thigh: Basic Squat With Side Leg Lift

The outer thigh is a hard area to tone, but adding a leg lift to the basic squat will work the outer thigh and the glutes to tighten the saddle-bag area.

• Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position. This counts as one rep.
• Do 20 reps alternating sides.

Outer Thigh: Curtsy Lunge

Adding the leg cross in this lunge variation focuses the work on the outer thighs and the glutes, giving a lift to the area.

• Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Take your time here and check your alignment and make sure the front knee is right over the front ankle.
• Return to standing, and switch sides.
• Do 20 reps, alternating sides.

Calves: Heel Raises

Don't forget your calves! Not only are you strengthening your calves with this simple exercise, but you're also challenging the muscles that support the ankle joint. If you wear high heels regularly, this is great move to improve your stability.

• Position your feet hip-width apart.
• Slowly raise your heels until you're on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
• Do 20 reps.