Highlights

• The secrets of beauty lies in ancient Ayurveda.
• Stress management techniques are the secret to beautiful skin.
• Eating good is the new beautiful you.

​1. The Golden Rule

Do: Make sure you always (and we mean always) remove your makeup before hitting the sheets. The skin needs to breathe overnight. And makeup prevents that, as leaving it on overnight clogs the pores which may cause blemishes and/or blackheads. Don’t possess a makeup remover? Just put some olive oil on a cotton pad and gently massage the oil onto your face to get rid of the makeup and dirt.
Don’t: Forget that exfoliation is indispensable. At least once or twice a week, exfoliate your skin to remove the layers of dead skin, sure to leave you with a more healthy glow and brighter skin. You can also apply a paste of walnut in powder form with yogurt to exfoliate your skin, as the antioxidants present in walnuts help remove dirt and promote radiant skin.

2. Sun and Skin

Do: Apply sunscreen with SPF of at least 15 that blocks both UVA and UVB rays. Since a lifetime of sun exposure can cause wrinkles, age spots and other skin problems, you have to protect your skin from the sun. Make sure the label reads ‘noncomedogenic’ or ‘nonacnegenic’ so that the product does not tend to block pores.  
Don’t: Skip the sunscreen, whether it's cloudy or cold outside (no excuses). If you’re heading to a beach or around reflective surfaces like snow or ice, lather your skin up with some more sunscreen with SPF of at least 30.

3. You are What You Eat

Do: Keep a note of what you put on your plate. Eat fresh fruits, greens, sufficient protein and vitamins. A diet rich in vitamin C and low in fats and sugar promotes radiant skin. Consider a low-sugar diet, which can keep insulin levels down, allowing cells to maintain a healthy balance.
"Don’t: Eat spicy and fermented foods, salt, citrus fruits, fried food. Instead favour blander foods such as rice, oatmeal and applesauce”, advises American author and Ayurvedic physician, Vasant Lad, in The Complete Book of Ayurvedic Home Remedies.

4. Sweat It Out!

Do: Exercise regularly. Running, jogging and yoga will give your body the necessary blood circulation, and also accelerate the cleansing process of your entire body. You will notice a glow on your face after working out. Racing against time? Just take a brisk walk around the block.
Don’t: Skip skincare before and after a workout. Apply a toner to help minimize oil production before heading out. Exfoliate after, and then apply shea butter or olive oil to moisturize the skin.

5. Beauty Sleep

Do: Try to sleep at least 8 hours every night. If you don’t get enough shut eye, your skin gets tired just like you - it sags and you get bags. So don’t risk it. You can also apply honey on your face twice or thrice a week to naturally soothe and heal your skin.
“Don’t: Forget to wash and moisturize your face before going to bed”, recommends Dr. Rahul Nagar, Dermatologist, Max Hospitals. “For dry skin, use milder cleansers that are free from alcohol. Apply lots of moisturizer, and avoid hot water as it dries out the skin excessively.”

6. H2O to The Rescue

Do: Hydrate yourself. Drink lots of water daily, at least 8 glasses if not more. Also, eats fruits and vegetables that have a high water content such as watermelon, cucumber, orange, strawberry, grapefruit and cantaloupe. Ayurvedic physician, Vasant Lad recommends to “drink water from a blue coloured bottle”, since it has a cooling effect.
Don’t: Ignore rose water. It helps prevent and reduce eye puffiness in the morning, maintains pH balance and naturally hydrates your skin if you spritz it on during the day.
 
7. Goodbye Acne

“Do: Wash your face with warm water, three times a day, and gently massage your face in circular motions, ensuring that the cleanser contains alpha hydroxyl acid or beta hydroxyl acid. Face packs that contain multani mitti (fuller’s earth) work really well too. After cleansing, pat dry and apply a lotion which contains benzoyl peroxide”, suggests Dr. Zaheer Ahmed, Dermatologist, Max Hospitals. Benzoyl peroxide appears to be effective due to its antibacterial actions.
Don’t: Pop pimples because it can lead to more swelling, redness, and even scarring. Feel a pimple is on its way? Just clean the area with rose water, and place a chilled green tea bag for 10 minutes. Also, if you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.

8. Go Back to Your Roots

Do: Use Ayurvedic scrubs to nourish the skin, and help it breathe better. Luckily for you, everything you need is already in your kitchen. 2 tbsp chickpea flour, ½ tsp turmeric powder, a pinch of camphor and sandalwood with some rose water/milk/water is your perfect skincare pack. Yes, the secrets of beauty lies in ancient Ayurveda.
Don’t: Neglect the basics. Make Sudarshan Kriya your beauty mantra. Yes, it’s that easy. Just breathing right could rid you of spots and pimples. Nidhi Gureja, Art of Living, says “Sudarshan Kriya is a breathing technique which incorporates specific natural rhythms of the breath that harmonize the body, mind and emotions. This helps releasing accumulated stresses, and each individual’s experience is different.”

9. Spa Day Everyday?

Do: Have a regular skin care regimen. “For dry skin, use a fresh cherry mask. Apply the pulp of fresh cherries on your face before going to bed. Leave for 15 minutes and wash with lukewarm water”, adds American author Vasant Lad.
Don’t: Forget to pamper yourself. A gentle facial massage with oils could work wonders. Depending on your skin type, choose oils from mustard, coconut, almond or Kumkadi as they are excellent nourishing agents which help to get glowing skin. Better still – switch on some soothing instrumental music. After 20 minutes, what do you have? Beautiful skin and a relaxed you.

10. Healthy Habits

Do: Take out time for yourself, and try to avoid stress as much as possible. Have you ever noticed that when you are stressed, you tend to break out more? This is because stress causes your body to produce cortisol and other hormones, making the skin more oily. Practice stress management techniques like breathing exercises, yoga and meditation. The more you meditate, the more you radiate.

Don’t: Neglect your jawline and facial muscles. For just 5 minutes a day, perform a few facial exercises. You can jut out your lower lip in such a way that wrinkles are created on the chin, then lower your chin to your chest. Another exercise that works wonders is to look up towards the ceiling and pout. It stretches out the muscles making the skin more firm. “18 till I die”, why not?
 

Behavioral scientists have spent a lot of time studying what makes us happy (and what doesn’t). We know happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies. But happiness isn’t something that just happens to you. Everyone has the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.

Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism.

Conquer Negative ThinkingAll humans have a tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It’s an evolutionary adaptation — over-learning from the dangerous or hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.
But that means you have to work a little harder to train your brain to conquer negative thoughts. Here’s how:
Don’t try to stop negative thoughts. Telling yourself “I have to stop thinking about this,” only makes you think about it more. Instead, own your worries. When you are in a negative cycle, acknowledge it. “I’m worrying about money.” “I’m obsessing about problems at work.”
Treat yourself like a friend. When you are feeling negative about yourself, ask yourself what advice would you give a friend who was down on herself. Now try to apply that advice to you.
Challenge your negative thoughts. Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get you from a negative mindset (“I’m a failure.”) to a more positive one (“I’ve had a lot of success in my career. This is just one setback that doesn’t reflect on me. I can learn from it and be better.”) Here are some examples of questions you can ask yourself to challenge negative thinking.
First, write down your negative thought, such as “I’m having problems at work and am questioning my abilities.”

• Then ask yourself: “What is the evidence for this thought?”
• “Am I basing this on facts? Or feelings?”
• “Could I be misinterpreting the situation?”
• “How might other people view the situation differently?
• “How might I view this situation if it happened to someone else?”

The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
Controlled BreathingScience is just beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment.
Try it.
Rewrite Your StoryWriting about oneself and personal experiences — and then rewriting your story — can lead to behavioral changes and improve happiness. (We already know that expressive writing can improve mood disorders and help reduce symptoms among cancer patients, among other health benefits.)
Some research suggests that writing in a personal journal for 15 minutes a day can lead to a boost in overall happiness and well-being, in part because it allows us to express our emotions, be mindful of our circumstances and resolve inner conflicts. Or you can take the next step and focus on one particular challenge you face, and write and rewrite that story.
We all have a personal narrative that shapes our view of the world and ourselves. But sometimes our inner voice doesn’t get it right. By writing and then editing our own stories, we can change our perceptions of ourselves and identify obstacles that stand in the way of our personal well-being. The process is similar to Socratic questioning (referenced above). Here’s a writing exercise:

1. Write a brief story about your struggle. I’m having money problems. I am having a hard time making friends in a new city. I’m never going to find love. I’m fighting with my spouse.
2. Now write a new story from the viewpoint of a neutral observer, or with the kind of encouragement you’d give a friend. 

• Money is a challenge but you can take steps to get yourself into financial shape. 
• Everyone struggles in their first year in a new city. Give it some time. Join some groups. 
• Don’t focus on finding love. Focus on meeting new people and having fun. The rest will follow.
• Couples argue. Here’s what your situation looks like to a neutral observer. 

Numerous studies show that writing and rewriting your story can move you out of your negative mindset and into a more positive view of life. “The idea here is getting people to come to terms with who they are, where they want to go,” said James Pennebaker, a psychology professor at the University of Texas who has pioneered much of the research on expressive writing.  “I think of expressive writing as a life course correction.”
Get MovingWhen people get up and move, even a little, they tend to be happier than when they are still. A study that tracked the movement and moods of cellphone users found that people reported the most happiness if they had been moving in the past 15 minutes than when they had been sitting or lying down. Most of the time it wasn’t rigorous activity but just gentle walking that left them in a good mood. Of course, we don’t know if moving makes you happy or if happy people just move more, but we do know that more activity goes hand-in-hand with better health and greater happiness.
Practice OptimismOptimism is part genetic, part learned. Even if you were born into a family of gloomy Guses, you can still find your inner ray of sunshine. Optimism doesn’t mean ignoring the reality of a dire situation. After a job loss, for instance, many people may feel defeated and think, “I’ll never recover from this.” An optimist would acknowledge the challenge in a more hopeful way, saying, “This is going to be difficult, but it’s a chance to rethink my life goals and find work that truly makes me happy.”
And thinking positive thoughts and surrounding yourself with positive people really does help. Optimism, like pessimism, can be infectious. So make a point to hang out with optimistic people.

​Aaaah, the summer!
 
Brighter days (and smiles!), BBQs with pals, trips to nearby beaches, sandals and dresses all-day-every-day, kids playing outside, colourful cocktails, paddling pools… Wait! Paddling pools?
 
Paddling pools are one of summer’s favourites however they are also one of the main causes of water waste in Ireland.
 
But because we are all about enjoying life (and summer!) without harming our planet, I have decided to talk about how to avoid water waste during the hottest months of the year.
 
In general, we take water and water supply for granted when in fact supply is in high demand and of limited resource – did you know that only 0.3% of the Earth’s natural water can actually be used for human consumption?
 
Today, more than half of our daily water consumption at home originates from the bathroom and the toilet.

The good news is – water waste is something we can control... The bad news is – we need to get better at controlling water waste!
 
Let’s save water together, one drop at a time:
 

• TAP OFF! – Turning the water off when brushing your teeth is easy and the benefit is immense: by turning off the tap you can save up to 6L of water per minute.

 

• DOWN THE TOILET – Flush less and don’t use your toilet as a rubbish bin. Consider only flushing the toilet when you really need to, if you know what I mean!

 

• BATH? NAH… – Choose to have a shower rather than a bath as showers use only half the amount of water required for a bath.

 

• WAITING GAME – Don’t let water go down the drain while you are waiting for temperature to adjust when taking a show. Be brave & get in there!

 

• KITCHEN HACK – Do not use water to defrost foods. Make the most of the sunrays when defrosting your food.

 

• WASH IT – When washing clothes, make sure that you are washing full loads of laundry only. You are wasting a lot of water washing only half of a load. The same goes for your dishwasher…

 

• GARDEN – When watering the plants or your lawn, rainwater harvesting could prove to be beneficial to you. Leave a large bucket outside and wait for the rain to fill it up for you!

 

• SIPPING – Ask yourself “Am I going to drink that?” and only order water if you are going to actually drink it. Too many of us do it out of habit.

 

• CUPPA? – Don’t fill the kettle for the sake of it, only do it when you need it!

 
Water conservation is a must and everyone can play an important role, from a toddler learning how to brush her teeth to large businesses learning how to make and sell products in a more resource-aware manner.
 
It is essential that our water supply resources are conserved if we are to avoid restrictions and outages like the ones a lot of us faced during previous years.
 
Our planet will appreciate every drop (!) of help.
 
By Pat Kane, founder at reuzi, a one-stop shop for sustainable living offering a wide range of products and services to enable you to live in a more eco-friendly way.
 
Website www.reuzi.ie | Social Media @reuzi.ie
 
 

Dr Kate Stephens
PhD Food and Microbial Sciences; Gut Microbiology (University of Reading), BSc Medical Microbiology

What do probiotics do for babies? Does your baby need them? Resident gut microbiologist Dr Kate Stephens explains all there is to know about probiotics for your little one.

What are probiotics for babies? The baby years are some of the most important for microbiome development. So, having lots of the right bacteria is very important. As 70% of the immune system is in the gut, this stage is also essential for healthy immune development. Therefore, you might want to consider probiotics as a part of your baby’s daily routine. 

Babies are in a developmental period, so they may not suit a probiotic targeted towards older children or adults. A probiotic trialled for digestive health in adults may not work the same in infants. This is because their microbiomes are at different stages and may have different bacteria present. Some researchers call this the ‘baby biome’ because it is so distinct! Probiotics designed especially for babies use bacteria that would be present naturally in the gut during these early years. 
Baby probiotics often come in different formats to adult probiotics. – powder or drops are commonly used, for ease of delivery. Drops are usually the easiest way to administer probiotics to babies. 
These specific probiotics can help support your baby right from birth and help to ensure they have a healthy gut environment, microbiome and immune system. 

There's never been a better time to look towards how we can care better for our immune systems. OpiBac have provided some great tips below: 

Kerry BeesonBSc (Nut. Med.) Nutritional Therapist

There's never a good time to be unwell, but there’s always a good time to look after your immune health. Particularly in light of the difficulties we are currently facing together, it’s more important now than ever to make sure you’re keeping healthy.

Immunity is key - make sure you keep your immune system well-supported. 
​Picture those pathogens invading your body, making you feel tired, sluggish and pretty rotten. Sound familiar? We have all had unfortunate days like these, and may unfortunately be beginning to experience more. But is it possible to intervene and strengthen your immune system to fight off infection? Will it help if you make changes to your diet? Start taking food supplements? Make lifestyle changes to support a stronger immune response? Read our guide so you know which factors you can influence to prepare your immune system as much as possible against nasty viruses.