Quick Daily Workouts

In today’s blog post I will talk about 5 warmup exercises that you should be doing on daily basis. These exercises won’t take too much of your time, you have to separate 2-3 minutes  a day to perform them, preferably at morning. These exercises are very basic and simple, you don’t have to be a flexible individual, however they will certainly contribute to flexibility. I also want you to know that this topic is relevant to my past unit in science class which is “improving human performance”. I was given an assignment where I was supposed to explain how stretching out the muscles increases flexibility and therefore improves the human performance. The following exercises are yoga positions which I’ve been doing for a month to test how efficient they are. These exercises will help you in growth and development. I advise you do these in the morning before school and during weekends just simply after you wakeup or after breakfast.  I also want to bring out the fact that all information from this blog post is from my personal experience, therefore there is no reference to other sources but myself. It will definitely bring out the positive mood and keep it throughout the day.

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First and most important thing to know is that muscles are like springs, the more you stretch them the more flexible they become. Stiff muscles on the other side behave like thigh springs, more force needs to be applied for them to extend. Therefore, I advise you to eat caloric breakfast which will obtain you with more energy. Throughout the time you should increase the intensity of these workouts so that the work remains efficient.

  • Neck Roll

This is a stretching exercise which impacts the neck and shoulder muscles. This exercise is very simple, you just have to roll your head in the full round left and right. By rolling your head you will increase the flexibility in your neck muscles which will prevent the muscular contraction called spasm. It can be very unpleasant and painful. It is often caused by an amassing sleeping position or simply by lack of flexibility in the neck muscles. This stretching exercise should be done in no more than 30 seconds.

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  • Sky Reach

This is also a stretching exercise which extends your back muscles and shoulder muscles if done properly. You have to stretch both hands upwards, towards the sky as much as you can. When you feel the pain in your shoulders it means that the muscles are stretching. Keep your hands in that position for about 30 seconds and then release.

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  • Big Toe Pose

This is one of the yoga positions, it stretches out the calves, hamstrings and strengthens the tights. You have to lean your torso downwards so that your calves and tights are keeping the balance of your body, while your hands are reaching for your toes. Remain in that position for about 10-20 seconds (depending on your capability), for me it was very challenging to stay in the big toes position for 20 seconds.

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  • Head to Knee Forward bend

This is another yoga position and it is very similar to the big toe position it stretches out spine, shoulder muscles, tights and hamstrings. This pose is done by sitting on the floor and stretching out one leg forwards while another remains seated. Using your arms slowly reach for the end of your toes and remain in that position for 10-20 seconds.

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  • Extended Puppy Pose

This pose stretches the same group of muscles like head to knee forward bent: spine and shoulder muscles. You have to stand on your knees and extend your spine towards the floor with your hands touching the floor. The shoulders stretch because of the way the arms are fully extended in front of the head. Remain in this position for about 10-20 seconds.

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How to Grow Healthy Hair

In today’s blog post I will be giving you 3 tips on how to grow healthy and long hair. Most of the girls love to have that perfect healthy hair that you can see on the celebrities and models. Girls can be so desperate when it comes to hair that they constantly want to change their own color and style. Even though you have the best intentions, you usually end up damaging your own hair trying to make it healthier. Don’t worry, I’m here to give you the secrets to grow naturally flawless hair you always dreamed of.

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Beware of the importance of nutrition!

Hair grows inside out, you need to nourish your hair if you want it to grow long and healthy¹. If you set a balanced diet which contains all necessary nutrients for your hair to grow, you are already one step closer to growing perfectly healthy hair. Healthy hair diet should contain food such as: eggs, dairy products, meat,chicken, fish, seafood, rice, bread, grains, granolas, potatoes, carrots, paprika, beans, spinach, oranges, apricots, dry fruits…etc¹. All these groceries contain at leas one of the following nutrients: proteins, vitamin A, vitamin B2, vitamin B3, vitamin B9, vitamin E, iodine, zinc, iron and omega-3 acids¹. Down below I made a chart for each of these nutrients, it tells you in what food is that nutrient stored. Now you know that clean diet is not important for the health of your body and skin, but also for your hair.

Vitamin A – keeps the hair from drying off and prevents the hair loss ⁴(fish oil, spinach, carrots, apricots, paprikas, corns, cereals, butter, yolk)¹

Vitamin B – increases the elasticity of hair and contributes in the production keratin⁴ (yeast,grains, soya beans, walnuts, dry fruits, mushrooms, milk, eggs, meat, chicken, parsley)¹

Vitamin E – contributes to the production of new hair⁴ (green vegetables, plant oils, soya beans, grains, milk, yolk)¹

Iodine- strengthens your hair and prevents the hair loss¹ (fish, fish oil, sea food, sea salt, yolk)¹

Iron- prevents the hair loss and increases the ability of hair to grow¹ (red meat, beans, dry peaches, walnuts, oatmeal, yolk)¹

Omega 3 acids- open up hair follicles promoting hair to grow¹ (chia seeds, hemp seeds, flax seeds, walnuts, salmon, white fish, tuna, sardines)¹

Don’t wash your hair too often and when you do, do it properly! 

You might think that it sounds unhygienic but it’s actually very important for the health of your hair. This doesn’t mean that you shouldn’t shower everyday, just simply don’t wash your hair every time you shower. Preferably, you should be washing your hair 2-3 times a week¹. Initially, washing your hair too often cleans out the natural oils on your scalp which are keeping the hair healthy². This natural oil on your scalp is composed of vitamin E, melanin and omega-3 fatty acids, they all work together to maintain the healthiness of an individual’s hair¹. By getting rid of this natural oil your hair will become prone to breaking and your scalp will become drier, which can eventually cause the dandruff². For those of you that have oily hair, I understand the struggle but what you can do is tie your hair or use dry shampoo. Therefore, your hair will look less greasy. Make sure that besides putting the shampoo on you scalp you spread it around with your fingertips. That way, you will scrape off the dead skin on your scalp which will open up a pore for new hair to grow¹. MAJOR TIP! To prevent you hair from getting greasy it’s very important that you apply conditioner only on the ends of the hair. That way you will be able to comb your hair without getting it greasy. Don’t ever put conditioner on the roots! Not only that it will cause your hair to produce more oil and make it look greasy, but it will decrease the volume of your hair as well.

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Get a haircut on regular time periods!

The consequences of not getting a haircut in a regular period of time is the occurrence of split ends³. They are caused by exposing your hair to an unfavorable conditions for a long time¹. You need to understand that every time you use heat on your hair it weakens¹. The worst split ends occur in the dyed hair. The chemicals from the hair dye are too strong and if you do this every once in a while, for example on monthly doses, the split ends won’t be the worst consequence³. Anyways, the perfect timing is getting a haircut every 2 or 3 months depending on the rate at which your hair grows and how quickly the split ends appear³. If you like to grow a long hair keep in ming that you don’t have to cut too much, just about enough so that the hair looks healthy and split-ends-free³. It will actually help you grow your hair longer!

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DIY TIME!

If you are really consumed by this topic and eagerly want to grow your hair healthier, stronger and longer I suggest you try out these DIY hair masks. BTW, you should also take a look at my avocado DIY hair mask.

Coconut Oil Hair Mask

This is my mom’s secret for healthier hair, since I have an oily type of hair I don’t use it as often but it does wonders for my mom. This type of hair mask is not recommended for the oily hair types, it is meant for dry or normal hair. Coconut oil is beneficial in various aspects of your health, especially when it comes to growing healthy hair. Coconut oil contains vitamin E, iron and omega-3 acids which nourish your hair and prevent the occurrence of build-up of hair follicles.

Procedure: Take some amount of coconut oil (the amount you apply on your hair is absolutely your choice) and massage your scalp with it for about 5 minutes. I advise you to do this half an hour before you wash your hair. Then you should leave it on for another 20-25 minutes before washing it off. Rinse your hair properly so that you get all the oil out of it or you’ll end up with oily hair until the next time you wash it. Try to avoid using a heat to dry your hair, it would be the best if you could use a towel to dry it out a bit and then leave it to naturally dry on its own. Use this or avocado hair mask once in every two weeks and I promise you will see the difference.

Sources:

  1. My mom, she is a pharmacist and she finished her master studies in the field of medicine. She is also my beauty guru.
  2. https://www.bustle.com/articles/172232-11-reasons-why-you-should-stop-washing-your-hair-everyday
  3. http://aboutpam.com/beauty/how-to-grow-healthy-hair
  4. https://smartypantsvitamins.com/5-best-vitamins-for-healthy-hair/

The Healthy Work-Free Lifestyle

Today’s blog post will be different from the previous one. My blog is obligated to educate my readers about some of the essential health improvements which lead to healthier lifestyle. In the previous blog posts I focused on the health in the field of biology. Introducing my readers to the value of different vitamins and minerals that we can get from avocado as well as the authority of water. Today’s reading is focused on psychological healthy lifestyle. I will teach you how to stay energized throughout the day,relax your brain and become stress-free and finally simply enjoy your life and socialize. You can adjust this routine during weekends or breaks, since this is a work-free routine. BTW! At the end of the blog you can click on the video which I made, it gives you a short visual interpretation of this topic.

Primarily, If you want to enjoy the day you have to start it nice and fresh. When you wake up get up with positive thoughts, it’s too early to worry about anything. Make yourself some yummy breakfast which will boost your energy and prepare you for the awaiting day. My favorite is an acai bowl with my favorite fruits. I like to put strawberries, blueberries, blackberries, raspberries, currants and bananas. Of course I don’t put all of these in one acai bowl, I pick two or three and use them. These fruits supply my body with vitamin C, B6, potassium, fiber, magnesium and biotin. The acai bowl wouldn’t be complete without chia seeds which are very rich in omega-3 fatty acids. This meal is also perfect for girls that are in process of loosing weight, it provides you with all nutrients needed without boosting the number of calories taken in. If you have never heard of the acai bowl you can watch my video and get familiar with this amazing meal as well as the preparation process. I promise you my recipe will leave you astonished, however If you don’t like it make something else. Just make sure that you get enough energy from your breakfast so that you can function and stay positive throughout the day. Breakfast is not called “the most important meal of the day” for no reason. When eating breakfast you are supposed to take in many calories which will be burned throughout the day.By burning calories more energy is released which will allow you to function and prevent the feeling of tiredness.

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Now that you’re done with your caloric breakfast you can relax your brain, it’s time for you to calm your mind and forget about all obligations. Go ahead, escape from reality and enter the world of your imagination, don’t think about reality just relax. This will help you when dealing with stress, get your ming off of everything positive and negative, don’t worry about anything. Did you know that stress causes sleeping disorders such as insomnia? That’s true, when you’re under stress your body responds in an intense way which causes you to wakeup at once. To become stress-free you have to lower the level of cholesterol and adrenaline and you can do that by relaxing your mind. What can possibly be a better way to relax than reading your favorite book, watching an interesting movie or simply listening to music. You will feel 10kg lighter once your brain is relaxed and stress-free. Walk into the world with a positive mind and don’t let yourself worry about minutiae things.

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Finally, now that you are full of energy and stress-free it’s time for you to go out and socialize. Invite some friends and go for a tea/coffee, to your favorite restaurant, amusement park…wherever you want as long as you have fun and make memories. Share your experiences with each other, talk about how you spent your day, talk about new crushes or recommend each other a good book or a movie to watch😉.  My favorite thing to do with my friends is make memories which make even stronger bonds between us. No matter where we go I know that we will have fun and make it memorable. It’s of a huge importance to have friends, people that you can always go to when you undergo some difficulties. Don’t be closed in your own world and anti-social, that can cause one of the worst mental issues present humanity is dealing with, depression. Depression is the most common within teenagers and once you are caught up in it, it’s hard to escape it. In order to prevent depression you have to learn not to stress about everything and to be sure you always have people who love you around.

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Here is my video, it’s very short but I made it just so that you can have a better sense of what I was talking about. This is my kind of a healthy work-free day, enjoy!

Wonders of Water

In today’s blog post I will be talking about 3 advantages of water that I feel you should be aware of. You may already know that water is the essential factor of life. Without it living things cannot grow and develop. I find it tragic how most of the people drink water only when they recognized the need for it (being thirsty) but actually water should be drank much more often than that. There are many advantages we get from water such as: it allows you body to function properly, it prevents cancer, helps in losing weight, prevent headaches, contributing to digestive system, improving our circulation, makes our skin soft… and many more. However, If I were to talk about all the advantages of water this blog post would be enormous and improper for my project. I selected the three interesting facts about water on which this blog post will focus: effects on human brain, contributing to losing weight and maintaining healthy skin.

The Effects Of Water On Human Brain

youIt is very important to always stay hydrated, don’t wait for the last-minute to go get a refreshing glass of water. Your brain needs it to function properly!  Don’t forget that brain is on of the two most vital organs, without it an individual cannot function. Brain has a role to conduct the physical and psychological functions and send them throughout the nerves. Brain cells cannot operate without a balance between water and other elements that make up a cell². When there is not enough water in the cell the balance is destroyed². Therefore, the brain cannot function. There are certain symptoms that occur when the brain is not operating delicately because of the lack of water in the cells. You will feel dehydrated, exhausted, thirsty, lose focus, reduce the capacity to think clearly, the headaches will begin and in the worst case an individual will die¹. No wonder the water is called the source of life. To prevent these consequences from occurring it is recommended to drink an appropriate amount of water according to your gender, age, weight and height. Here is a website where you can do your calculation: http://www.camelbak.com/ko/HydratED/HydrationCalculator.aspx

Losing Weight

For all you girls struggling with losing weight, here is a benefit of water that will help you in your journey. To understand how water contributes to the process of losing weight you have to know that water is the outcome of hydrogen and oxygen (H2O) these are the two essential elements for life¹. Since our cells cannot function without H2O, neither can the rest of our body. Drinking water burns your calories because it increases the resting energy expenditure¹. Resting Energy Expenditure is the rate at which you burn calories when you are not exercising, but resting³. Studies have shown that 60-75% of calories burned on a daily bases are due to the Resting Energy Expenditure³. Adding on to your usual exercises, even small ones such as standing instead of sitting can go a long way. Isn’t it cool that by drinking more than enough water increases your Resting Energy Expenditure, therefore you don’t even have to exercise as much. All of these and a balanced diet (that you can read in my previous blog post) are factors that contribute to a person losing weight¹. 

Healthy Skin

The last thing that I am going to talk about, is how water improves the quality of your skin.   Our skin is an organ made up of cells and they require water to function¹. The moment you deprive your skin cells of water it will turn dry, tight and flaky¹. Tight skin is more prone to wrinkling than healthy elastic skin⁴. To provide your skin cells with enough water, you have to drink more than your body asks for because a only a small fraction of the water you take in goes into skin cells and the rest primarily spreads out to other organs in your body⁴. The larger the mass of your body the more water you should take in. 

DIY Fruity Water

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Refreshing Fruity Water is just what you need in order to make yourself get used to drinking water regularly. If you have difficulties drinking water on its own and you need a flavor to spice it up, try this interesting DIY and I promise you’ll get used to drinking fruity-water in no time.

Ingredients:

  1. Fruit of your choice
  2. Water
  3. Ice

Preparation process: You need to slice the fruits or vegetables of your choice and put it in a jar. Add some smashed ice and water to it and your drink is ready. I recommend you use a big jar where you can store a large amount of your drink. When you are done using it put it in the fridge until the next use.

This delicious and refreshing drink is very rich in vitamins and minerals depending on the type of fruit you decided to put in. Most importantly, you will get the right amount of water needed for a proper function.

Sources:

  1. My mom, she is a pharmacist and she finished her master studies in the field of medicine.
  2. https://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water
  3. http://www.health.harvard.edu/diet-and-weight-loss/exercise-and-weight-loss-the-importance-of-resting-energy-expenditure
  4. http://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334

Amazing Avocado

Introduction To The Topic

Today, I will share the secrets of the amazing avocado. In this blog post I will provide you with the deeper scientific explanation of the importance of avocado. There are many methods in which avocado can be use and it contributes to our body in various aspects. Wether you incorporate avocados in your beauty routine or consume them into our digestive system they are very beneficial. Avocado’s contain various nutrients such as vitamins and minerals and they are rich in unsaturated fats. Now, you may wonder why does this matter? How is this related to our beauty?

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Avocado contains unsaturated fats. Unsaturated fats are ‘the good kind of fat’ meaning they allow our body to absorb nutrients from our food and provide us with energy¹. Avocado’s also contain dietary fibers; they help in maintaining body weight on a sustainable level and also lower the chances of getting heart diseases and diabetes¹.

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VITAMINS Found In Avocado

By absorbing avocado through our skin or through digestive system our body gains vitamins A, B, C, E and K¹. First, you need to know that there are two types of vitamins: fat-soluble and water-soluble. Fat soluble proteins are already stored in the body, but also have to be consumed¹. Unlike water-soluble vitamins, they are exposed to the greater risk of toxicity when consumed. Water-soluble vitamin are not stored in the body which means in order to have them present they have to be consumed¹. They are exposed to less risk of toxicity when consumed. MOST IMPORTANTLY! Vitamins can be taken only in certain doses, the deficiency of vitamins can lead to nutrient-imbalanced-diseases, as well as overage of vitamins¹. This is why it is prescript that nutrients rich in vitamins like avocado should not be eaten on daily basis but within pauses.

The vitamin A is a fat-soluble.Vitamin A found in avocado is an A-pro vitamin which contains the antioxidant called beta-carotene. It is the red-orange pigment found in plants which forms this specific A-pro vitamin. The beta-carotene is an antioxidant which protects the cell from the damage caused by the substances called radicles². Those radicles speed up the aging process and contribute to certain chronic deceases like acne and eczema¹. By fighting the radicles the antioxidant found in this Vitamin A exfoliates our skin and provides us with the anti-aging effect². However, the build up of free radicles doesn’t only speed up the aging process, it also develops cancer cells, causes heart deceases and arthritis². The huge role in this anti-aging outcome of the avocado is the increased level of collagen¹. Collagen is the protein found in our body which contributes in the process of aging. The antioxidants absorbed from avocado soften the tissues in our skin preventing the creation of wrinkles². There are many more benefits of getting enough vitamin A, like obtaining a good eyesight. However, the vitamin A-pro in avocado does not contribute to the improvement of eyesight as much, but rather to the skin conditions I talked about in this paragraph.

All B-type vitamin are fat-soluble. You can find all type of vitamin B in avocado besides vitamin B12. Although there are many of them, in this paragraph I will be referring only to vitamins B5, B7 and B9 because these two are the most beneficial in avocados. Vitamin B5, also known as the pantothenic acid is essential for growth. Pantothenic acids manufacture the hormones, prevent the rheumatoid arthritis, balance the level of cholesterol in body and breaks down nutrients³. Recent studies have shown that the people suffering from rheumatoid arthritis have a lower level of vitamin B5³. Rheumatoid arthritis is the most common form of arthritis, it is a disorder in body’s immune system which causes the pain, sweetness and stiffness in joints³. The studies have shown that the pantothenic acids decrease the low-density lipoprotein (LDL) and increase high-density lipoprotein (HDL)³. By lowering the LDL and raising HDL a person has lower risk of suffering the heart diseases³. Vitamin B7, also known as biotin, along with the B5 are significant components of enzymes, they help break down fats and carbohydrates to produce energy³. We can conclude that biotin and pantothenic acid deficiency can result the diabetes. Biotin is essential for the hair growth and strengthening, as well as maintaining the healthy skin and nails since it improves the keratin structure¹. For those that are not aware keratin is a protein which makes up hair, skin and nails. Therefore, avocado can be used as a hair mask or facial mask as well.

The vitamin C is a water-soluble. Vitamin C is also found in the amazing avocado, it is vital for maintaining the immune system. It helps increase the amount of antibodies which can fight the diseases. The vitamin C is the most commonly used vitamin, we need it on daily bases in order to function properly. Vitamin C, also known as ascorbic acid, preserves healthy skin, repairs tissues and strengthening the bones⁴. It helps our body to absorb iron (I will explain the role of iron in the paragraph about minerals). The vitamin C contributes to our skeletal and muscular system by making collagen in our body, which promotes the creation of new skin cells, cartilage, tendons, ligaments and blood vessels⁴. Most importantly it sustains, heals and repairs bones and teeth. Just like beta-carotene, vitamin C is also an antioxidant which contributes to the anti-aging effect by blocking the damage of DNA from radicles⁴. The deficiency of vitamin C in our diet may lead to heart disease, high blood pressure, common cold, cancer and rapid aging⁴.

The vitamin E found in avocado is a fat-soluble vitamin. This vitamin is required for body to function because it balances cholesterol, repairs damaged skin, thickens hair, balances hormones and influences the PMS symptoms. It is an antioxidant which contributes in fighting against the free radicles along with the vitamin C and beta-carotene⁵. Studies indicate that the vitamin E fights cholesterol oxidation due to its capability of fighting the free radicles⁵. The vitamin E is a natural anti-aging nutrient which strengthens the capillary walls in our skin and provides it with moisture and elasticity⁵. The vitamin E is vital for healthy hair, it gives the moisture to the scalp which makes your hair look shiny and healthy while promoting the scalp circulation⁵. Circulation is important to remain on a sustainable level since it transfers blood through our body and keeps the body temperature on the appropriate level⁵. This vitamin is crucial in reducing the hormonal imbalance symptoms such as: PMS, gaining weight, allergies, skin infections, anxiety and fatigue⁵. Here’s a little tip for girls not specifically related to benefits of avocado. Those of you who struggle with PMS cramping, anxiety and cravings should take vitamin E supplements 2-3 days before and after menstruation.

The vitamin K is a fat-soluble vitamin which helps in blood clothing and makes proteins in our body which maintain the health in bones and tissues. The vitamin K has a similar effect to our body as mineral calcium.Vitamin K is best known by its role in natural blood cloth, therefore the deficiency of vitamin K may lead to excessive bleeding⁶. As I mentioned earlier, vitamin K is involved in the synthesis of vitamin K dependent proteins. These proteins enable us to do certain physiological processes because those proteins strengthen the bones and tissues⁶. That’s why it’s important to take in vitamin K when you want to work on your improvements in fitness.

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MINERALS Found In Avocado

Through the use of avocado our body obtains three minerals: iron, potassium and copper. IT’S IMPORTANT to be aware that minerals have to be taken in certain doses. The lac of minerals as well as the overrate can lead to nutrient-imbalanced-diseases¹.

Iron is in my opinion the most important mineral that is consumed through avocado. Iron obtains the oxygen and carries it throughout our body. It is essential for transporting oxygen from our lungs to the cells because cells cannot function and grow without oxygen¹. People that suffer from iron deficiency are likely to syncope¹. Syncope is a scientific term for fainting which is caused by lack of oxygen in the brain, therefore lack of iron¹.

The mineral named potassium which is also found in avocado is crucial for body, especially heart, to function. Potassium has a role of maintaining the electricity within a cell¹. Now you may be confused about this term ‘electricity within a cell’. What I mean by this is that potassium is an electrolyte, ionized component which keeps the balance between electrons and protons within a cell¹. This enables our body and heart to function properly. The deficiency of potassium leads to Hypokalemia⁷. Hypokalemia is a life threatening disease which cause the loss of energy and irregular heart beat because the cells don’t have enough electricity to function⁷.

Copper is beneficial for anti-aging effect and production of energy for the cell. Copper is a mineral involved in the process of creating collagen and that way fight the free radicles which accelerate the aging⁸. It is involved in production of energy for the cell because it helps in the absorption of iron which distributes the oxygen in all cells in the body⁸.

DIY TIME

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Avocado Hair Mask

These avocado hair and facial masks are both my mom recipes, therefore I want to give the reference to her. This avocado hair mask can be used on daily basis, it is suitable for all types of hair but it is most beneficial in use of the damaged hair. The coconut oil increases the smoothness of hair and feed the roots with nutrients absorbed from coconut. If you’re having problem with greasy hair, I suggest you don’t apply it to the scalp and roots because that might increase the greasiness. Instead just apply it to the ends of your hair to refresh them.

What you need:

  1. 1/2 avocado
  2. 1/2 banana
  3. 1 beaten egg
  4. 2 table spoons of coconut oil

Preparation: Mash half of avocado until it’s very smooth and the texture resembles the oatmeal texture.Do the same with the hal of banana. Mix avocado and banana mixtures together and then add two table spoons of coconut oil  and a beaten egg to the mixture.  Using your fingers, gently apply hair mask all over your hair. Leave it on your hair for 30minutes and then wash it away. This hair mask will leave your hair fresh, shiny and healthy because of the vitamins and minerals that contribute to the hair.

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Avocado Facial Mask

This avocado face hair mask was also inspired by Pamela Reif. This mask is suitable for all skin types, especially for the dry and normal skin, but the mask gives the antibiotic effect which helps in treating acne. The yogurt acts as an antibiotic in this case and is helpful in treating acne. So if you have a dry skin, normal skin or problem with acne I suggest you try out this mask!

What you need:

  1. 1/2 avocado
  2. 1 table spoon of yogurt

Preparation: Blend half of the avocado until you get the smooth mixture. They blend in the mixture with the one table spoon of yogurt (BTW the yogurt is supposed to be thick, not the watery one). When you’re done mixing apply the mixture to your face and leave it for 15 minutes. Afterwards wash the mask off with the warm water. The mask leaves your skin smooth and moisturized and if used regularly it will give that anti-aging effect.

Sources:

  1. Ilic, Mirjana. “Benefits of Avocado.” Personal interview. 03 Dec. 2016.
  2. US Department of Health. “Vitamin A.” MedlinePlus Medical Encyclopedia. U.S. National Library of Medicine, 02 Feb. 2015. Web. 04 Dec. 2016. <https://medlineplus.gov/ency/article/002400.htm&gt;.
  3. University of Maryland Medical System. “Vitamin B5 (Pantothenic Acid).” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-b5-pantothenic-acid&gt;.
  4. University of Maryland Medical System. “Vitamin C (Ascorbic Acid).” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid&gt;.
  5. Axe, Dr. “Vitamin E Benefits, Foods & Side Effects.” Dr. Axe. Dr. Axe Food Id Medicine, 11 Oct. 2016. Web. 04 Dec. 2016. <https://draxe.com/vitamin-e-benefits/&gt;.
  6. University of Maryland Medical System. “Vitamin K.” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-k&gt;.
  7. University of Maryland Medical System. “Potassium.” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/potassium&gt;.
  8. Ware, Megan. “Copper: Health Benefits and Recommended Intake.” Medical News Today. MediLexicon International, 15 Jan. 2015. Web. 04 Dec. 2016. <http://www.medicalnewstoday.com/articles/288165.php&gt;.