Recent Blog Posts

Wednesday September 13, 2017 at 12:37pm

What are they?  

Age spots are flat, brown, gray, or black spots on the skin. They usually occur on sun-exposed areas of the skin. Age spots are also called liver spots, senile lentigo, solar lentigines, or sun spots. Age spots are the result of an excess production of melanin, or skin pigment. Doctors don’t always know why age spots develop. Skin aging, sun exposure, or other forms of ultraviolet (UV) light exposure, such as tanning beds, are all possible causes. You’re most likely to develop age spots on the areas of your skin that receive the most sun exposure, including your face, the back of your hands, your shoulders, your upper back and your forearms.

How to prevent age spots? 

Since these brown blotches are caused by the sun’s UV rays, limiting sun exposure is an important first step in the battle against age spots. Avoid the sun as much as possible during peak hours (10 AM to 4 PM during spring, summer, and fall or 10 AM to 2 PM during winter), when the ultraviolet radiation is the strongest.

Even if you already have age spots, sunscreen keeps existing ones from darkening and helps prevent more from popping up, says Kunin. Buy a broad-spectrum sunblock (which protects you from both the UVA and UVB rays of the sun) with a sun protection factor (SPF) of at least 30 (Such as This Works Leg Protector SPF30). Apply it to exposed skin 10 to 15 minutes before you go outside, says C. Ralph Daniel III, MD. Tests show that SPF 30 sunblock protects the skin against about 93% of the sun’s UV rays, he says.

Top Tip: Use lemon

Cut a few lemon slices and place them directly onto your age spots for 10 to 15 minutes once a day, suggests Kunin. “The acid in the fresh lemon juice helps lighten the age spots in some cases.” It won’t happen overnight, though. Kunin says that you’ll notice a difference in 6 to 12 weeks. Watch carefully. Overuse may cause the upper layer of skin to peel.  

 

Monday August 14, 2017 at 4:13pm

What is it?  

Hyaluronic acid is the hottest ingredient in skincare right now—but how well does it actually work as a moisturizer and wrinkle-plumper? Is it better to take it orally as well as applying through a moisturiser? 

First of all, hyaluronic acid (which also goes by the names hyaluronan or hyaluronate on the back of packaging) is not an acid in the same sense as popular ones like salicylic or glycolic, which exfoliate away dead skin cells.

Hyaluronic acid doesn't do that at all. As a naturally-occurring polysaccharide found in the human body, it acts as a cushioning and lubrication agent for our joints, nerves, hair, skin and eyes.  

It's particularly important to skin appearance because about 50 percent of the body's supply is located in the skin tissues, where the viscous, jelly-like substance helps keep it plump, soft and supple... for a while, at least. Our ability to produce hyaluronic acid declines with age, which can lead to increased dryness, fine lines, wrinkles and sagging. 

So that's one reason why skincare and cosmetic enhancement companies are encouraging us to use their synthetically-derived hyaluronic acid products—they claim to help replenish our lost stores of it.

The other reason is Hyaluronic Acid molecules' unique ability to attract and retain more than 1,000 times their weight in water. One thousand! That's more than any other biological substance. What's not to love?

How It Works

Unlike collagen, Hyaluronic Acid is able to penetrate the skin’s upper layers to improve and benefit the skin when applied topically. Hyaluronic acid is a major component of skin, where it benefits tissue repair and protection. When applied in a Hyaluronic Acid cream or serum, Hyaluronic Acid forms an air permeable layer and penetrates into the dermis, thus boosting the elasticity and hydration of the skin. The protective barrier on the skin locks in moisture, which gives the skin a youthful appearance.

Try our Hyaluronic Acid Serum

At Beflattered we think taking Hyaluronic Acid is a must. We love Aeterna Gold and  Viridian

Free shipping with all Beflattered orders and free samples too!

 

 

Monday August 7, 2017 at 1:24pm

Which foods to eat, and which to steer clear of for a good night's sleep

 

Reach for …

 1.    Tryptophan-rich foods 

Tryptophan is a sleep-promoting substance. Foods that are high in tryptophan include dairy products (such as milk or yoghurt), nuts and seeds, bananas, honey, and eggs.

2.    Carbohydrates 

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few late night snacks to help you sleep might include bread and cheese, a bowl of porridge, or yogurt and nuts. 

 

Steer clear of …  

1.    High-fat foods

Research shows that people who often eat high-fat foods experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

2.    (Hidden) Caffeine 

Chocolate, cola, tea, and decaffeinated coffee may still contain moderate caffeine, and therefore cause sleep disturbance. For better sleep, it is recommended to cut all caffeine from your diet four to six hours before bedtime. *Some over-the-counter and prescription drugs contain caffeine, too. Check the label! 

3. Alcohol 

Although alcohol  may help you fall asleep faster, you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you are drinking alcohol in the evening, make sure to balance each drink with a glass of water to dilute the alcohol's effects. For a good night's sleep, it is recommended to avoid alcohol four to six hours before bedtime.

4.    Spicy food

A spicy meal can lead to heartburn, and uncomfortable sleep. Make sure to finish a heavy meal at least four hours before bedtime.

5.    Protein 

Although proteins are an essential part of our daytime diet, they are hard to digest. Avoid the high-protein snack before bedtime and opt for a dairy product instead. 

Monday August 7, 2017 at 1:19pm

What To Eat & Drink For A Good Night’s Sleep

For dinner…    

·      Tuna salad (with lettuce and tomatoes) 

Fish such as Tuna, salmon or halibut are high in vitamin B6, which your body needs to make melatonin and serotonin.  

Tomatoes are one of the best sources of lycopene, a mineral important for sleep.  

Lettuce contains significant amounts of a substance called lactucarium, which is a natural opiate.  

FACT: This is why extract of wild lettuce is sometimes found in herbal sleeping tablets.

·      Quinoa, kale & Halibut  

Wholegrains like quinoa are rich in magnesium—consuming too little magnesium may make it harder to stay asleep.  

Dairy products are well-known calcium-rich foods. But green leafy vegetables, such as kale, also boast healthy doses of calcium, which is believed to help sleep. 

·      “Sushi bowl”: White rice and salmon  

White rice has a high glycemic index, which  will significantly reduce the time it takes you to fall asleep, according to an Australian study.   Like tuna, salmon is high in vitamin B6. 

 

The perfect bedtime snacks… 

  ·      Cheese & crackers  

Just like yoghurt, cheese contains calcium which can help you sleep. 

·      Carrots & hummus  

Gram for gram, carrots are the most potent sources of alpha carotene, behind canned pumpkin, which has been proved to help sleep.   Chickpeas in hummus are also a good source of tryptophan. 

·      Yoghurt with honey, walnuts & almonds 

The calcium found in yogurt helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin.  

The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily.

Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Additionally, walnuts contain their own source of melatonin, which may help you fall asleep faster.    

Almonds are rich in magnesium, a mineral needed for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep.

·      A bowl of porridge (prepared with milk) 

A bowl of porridge combines two components which will help you sleep:  carbohydrates (from the oats) and calcium (from the milk).

·      Banana & Kiwi smoothie (Blended with milk) 

Bananas contain Typtophan, potassium, magnesium and healthy carbs so would make an ideal snack for anyone suffering with sleeplessness. 

The high amount of serotonin in kiwis, could significantly increase sleep duration. 

 

 

What to drink … 

·      Cherry juice 

Cherries, particularly tart cherries, naturally boost levels of melatonin, which should help you fall asleep faster. 

  ·      Chamomile tea & honey 

Steeping a cup of chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.

Monday August 7, 2017 at 1:15pm

What To Do When You Can’t Sleep

Establish a regular bedtime routine.

Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.

Don’t smoke.

Need another reason to quit? Smokers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night.

Limit caffeine.

It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle. Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.

Nap the right way.

Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!) . But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at night.

Get outside.

Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.

Eat for sleep.

Eat dairy, foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. 

Dim the lights two hours before bed.

According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near

Turn off the screens.

The artificial (or “blue”) light emitted by screens can disrupt our bodies’ preparations for sleep by stimulating daytime hormones. Reduce exposure by turning off TVs, phones, and computers at least one hour before bedtime. 

Don’t use your brain before bed.

Don’t work, watch stimulating TV shows, read complex material, or think too hard—about anything—before bedtime; working out the brain keeps the body awake.

Keep it (dark and) cool.

A dark, cool bedroom environment helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 16 and 22 degrees Celsius (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also be sure to charge phones and laptops outside the bedroom—even this tiny bit of light can disrupt sleep. 

Consider natural supplements.

Valerian and melatonin are two of the most highly recommended supplements (though their efficacy is still under review). Some other sleep aids can be effective, too.

Minimize disturbing noises.

If external noises are beyond your control (a busy street outside the window, a neighbor’s barking dog), cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help us sleep.

Vent stress.

Spend some time writing down anxieties. Loose-leaf paper works, but if you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries (at least until the morning).

Try a hot bath or shower.

  Stepping from warm water into a pre-cooled bedroom will cause body temperatures to drop slightly, which can trigger sleepy feelings by slowing down metabolic activity.

Do some leg exercises.

  Easy leg lifts, squats, or other leg exercises can help divert blood flow to the legs and away from the brain. This can help quiet the mind, making it easier to slip into dreamland.

Visualize yourself asleep.

Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.

See a doctor.

  If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.

Monday August 7, 2017 at 1:12pm

It’s little wonder that water is referred to as the ‘essence of life’. If you want to increase the suppleness, softness and radiance of your skin, as well as flush out toxins and improve hydration… then be sure to get your recommended intake of water every day. How does water help your skin? Let us take a dive into the benefits of water.

1.    Water helps reduce dark circles under the eyes

Water helps flush out the toxins from your system and thereby reducing the amount of salt concentration in and around the eye area. If you've been eating salty food lately, chances are you will wake up in the morning with puffy eyes.  

2.    Water helps increase blood flow for a healthy glow

In addition to hydrating your major organs, water can also help increase blood flow by removing toxins and helping to spread nutrients: this includes your skin. When you have better blood flow, your skin is more likely to exhibit that “healthy glow” everyone wishes for. In turn, this will also help aging skin look more youthful.  

3. Water helps improve skin tone 

In most cases, skin discoloration is the result of either a disease of the skin or sun damage. While water can’t necessarily cure skin discoloration, the other benefits can lead to better skin tone. For example, consuming more water may decrease the prevalence of undereye circles and redness of the skin.

4.    Water helps prevent premature ageing by improving skin cell turnover

Your skin is naturally evolving every day by shedding old cells and generating new ones. Unfortunately, this process isn’t always perfect. Oils can clog your pores and also trap old skin cells, leaving your skin with dry-looking patches. Drinking water can help improve skin cell turnover by promoting the right oil balance. Improved skin cell turnover also leads to a correct moisture balance—overtime, you will experience softer, less oily skin overall.

5.    Water helps reduce wrinkles 

Dehydration coupled with decreased blood flow can also lead to a thin appearance of the skin. When your skin is less supple, it may be prone to more wrinkles. Furthermore, using water-based skincare products can absorb easily into the skin and make your skin look thicker.

6.    Water helps prevent pimples and acne 

Certain kinds of toxins will clog your small pores on your epidermis and can cause issues like acne and pimples. By drinking more water, you ensure that you won’t suffer from severe pimples and acne. The more hydrated your skin, the less your pores will clog.

7.    Water helps improve skin elasticity 

If you have a lack of elasticity in your skin, it may be that you are dehydrated. To check your skin’s elasticity, gently pinch your skin and see if it bounces back. If it doesn’t bounce back, you need to drink more water to hydrate yourself and to plump up your cells. Areas such as the skin under your eyes can become dark if you lost elasticity and are not hydrated.

How much is enough? 

The amount of water you should drink in a day depends on your metabolism, weight, height and your daily routine. Generally, it is recommended that adults should drink between 5 and 8 glasses of water a day. Always make sure you are drinking at least six glasses a day to stay hydrated and healthy.

 

Monday August 7, 2017 at 1:09pm

The Best Exercises For Sleep

Working out regularly has so many positive health benefits. It can reduce stress, boost alertness during the day, and improve your sleep quality. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. 

Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours. 

These three specific activities are scientifically proven to help you sleep better.

1.   Cardio 

Aerobic exercise (such as running, cycling, dancing…)  decreases resting heart rate. According to, 7 a.m. is the best time to engage in aerobic exercise since it clears stress hormones earlier in the day which leads to a better night's sleep.  

2.  Strength Training 

Besides helping you sleep better, weight training also helps you fall asleep faster and sleep more deeply. Deep sleep and muscle growth are interdependent. A good night’s sleep promotes your body’s hormone balance, which in turn aids in muscle repair and growth. When you sleep deeply, growth hormone-releasing hormones (GHRH) release more growth hormones into your bloodstream. At the same time, GHRH induces better sleep. Sleep itself encourages tissue repair and growth and helps preserve energy, which is depleted along with growth hormones during daily activity because of stress hormones. Sleep is a necessary and continual healing process.

3. Yoga 

Yoga helps unwind at the end of the day which will help you fall asleep at night. The following yoga stretches before going to bed can help you relax and prepare you for a good night’s sleep. 

Yoga exercises for a good night’s sleep: 

1.   Standing forward bend (Hastapadasana)

2.   Cat stretch (Marjariasana)

3.   Child pose(Shishuasana)

4.   Butterfly pose (BaddhaKonasana)

5.   Legs-up-the-wall pose (ViparitaKarani)? 

 

Monday August 7, 2017 at 1:03pm

Sun And The Skin

The sun can do a lot of good. It regulates sleep cycles, stimulates the body's production of vitamin D, and enhances feelings of well-being. But there's also a downside: Exposure to sun can lead to wrinkles, age spots, and skin cancer.  

In fact, sunshine is considered the single biggest cause of visible aging. But you don't have to succumb to the damaging rays. Even if you haven't been sun savvy in the past, it's never too late to start protecting your skin, says Darrell S. Rigel, MD, clinical professor of dermatology at New York University School of Medicine in New York City. Here are a few important skin care tips for sun protection.  

Avoid sun exposure

The best way to prevent a sunburn is to avoid sun exposure. Stay out of the midday sun (from 10 in the morning to 4 in the afternoon), which is the strongest sunlight. Find shade if you need to be outdoors. 

The best way to prevent a sunburn is to avoid sun exposure. Stay out of the midday sun (from 10 in the morning to 4 in the afternoon), which is the strongest sunlight. Find shade if you need to be outdoors. 

Wear Protective clothing 

- Other ways to protect yourself from the sun include wearing protective clothing, such as: •  Hats with wide 4 in. (10 cm) brims that cover your neck, ears, eyes, and scalp.  

- Sunglasses with UV ray protection, to prevent eye damage.

- Loose-fitting, tightly woven clothing that covers your arms and legs.  

- Clothing made with sun protective fabric. These clothes have a special label that tells you how effective they are in protecting your skin from ultraviolet rays.

Sunscreen protection

-  If you can't avoid being in the sun, use a sunscreen to help protect your skin while you are in the sun.

-  Be sure to read the information on the sunscreen label about its SPF value and how much protection it gives your skin. Follow the directions on the label.  For applying the sunscreen so it is most effective in protecting your skin from the sun's ultraviolet rays.

- Water washes sunscreen off, and the cooling effect of the water can make you think you're not getting burned. Water also reflects ultraviolet (UV) rays, increasing your exposure.Water-resistant sunscreen is needed if sweating or contact with water is likely.

- Sunscreen should be reapplied straight after you've been in water – even if it's "water resistant" – and after towel drying, sweating, or when it may have rubbed off.

 

Monday August 7, 2017 at 1:00pm

Top 3 Items To Help You Sleep

1. Memory Foam Pillows 

Some pillows are soft to the point of providing no support, while other pillows can be so robust they will force your head into unnatural positions, which can lead to waking up with real neck pain.  

For a good night’s sleep, each pillow should be soft enough to be comfortable, but with enough support to carefully cradle the head and neck, preventing sore and tired muscles and joints.  

Made from uniquely designed material first developed by NASA, memory foam pillows carefully align every small bone in your neck to ensure that the head and neck are held perfectly in place, no matter which position you sleep in. The material moulds itself smoothly to every curve of your head, and neck. 

2.  Pillow Sprays 

Have you heard about pillow sprays? Apply the natural scent to your pillow, and fall fast asleep! Pillow sprays contain relaxing elements that help facilitate relaxation. The pleasant scent will sooth your senses and helps you sleep better. 

3.  Sleep Apps 

We could all use a better night's sleep, and getting more sleep doesn’t always mean getting better sleep. Sleeping apps will watch your sleep cycle, wake you at the best time for a smooth start, and can even pin down issues that may be disrupting your sleep at night.

Sleep Cycle is a very popular iOS sleep tracker. It primarily functions as an "intelligent alarm clock" that promises to wake you up during your lightest sleep phase. 

How it works: You set an alarm for the absolute latest you want to wake up, plug in your smartphone and place it under your pillow or on the nightstand before bed. As we sleep, we naturally flow between phases of deep sleep and light sleep. The app measures your movement and noise throughout the night using the sensors in your phone to determine which sleep phase you're going through. Sleep Cycle will try to trigger the alarm during your lightest sleep cycle within 30 minutes before the time you set to be woken up. According to research, this is the natural way to wake up and will have you feeling more rested when it's time to get out of bed.

Monday August 7, 2017 at 12:53pm

How To Keep Calm During The Day & Keep Stress Levels Low   

Identify the sources of stress in your life & start a “stress diary”

This isn’t as straightforward as it sounds. Pinpointing the sources of chronic stress can be more complicated. Each time you feel stressed, keep track of it in your “stress diary”. As you keep a daily log, you will begin to see patterns and common themes. Write down what caused your stress, how you felt, (both physically and emotionally), how you acted in response, and what you did to make yourself feel better.  

Practice the 4 A's

While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A's: avoid, alter, adapt, or accept.  

Avoid unnecessary stress

- Learn how to say "no."

Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the "shoulds" and the "musts" and, when possible, say "no" to taking on too much.

- Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore do your grocery shopping online.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.  

 Get moving

Physical activity is a huge stress reliever, and you don’t have to be an athlete or spend hours in a gym to experience its benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.  

Connect with others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. Face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever.  

Make time for fun and relaxation

Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

- Set aside leisure time. Include rest and relaxation in your daily schedule. This is your time to take a break from all responsibilities and recharge your batteries.

- Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

- Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

- Consider taking up a relaxation practice Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response.  

Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. The good news: there are things you can do to achieve a more healthy work-life balance.

- Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. - - Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance.Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.

 - Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

- Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.  

Maintain a healthy lifestyle

- Eat a healthy diet.Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

- Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

- Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.