Veggie Blog

Tips for make-up and skin care

Make-up and skin care are generally regarded as women’s territory. Men rarely get involved with make-up; many men do care for their skin, but make-up is really alien to most of them. Treating make-up and skin care as separate topics would not make sense, because make-up only works well if the skin underneath is healthy. So how do you handle make-up and skin care together? Here are some tips:

* Always keep skin care in mind, whether you are buying make-up products or applying them to your skin after you have bought them. What you are buying is a make-up and skin care product, not just a make-up product. Check the ingredients to see if it contains things that you might be allergic to. Also check whether it contains high concentrations of chemicals that can harm your skin.

* Make-up and skin care also involve testing products before using them. So try new make-up on a small patch of skin, e.g. behind the earlobe, and check how your skin reacts to it.

* Keep track of the expiry dates on your make-up products and never use them beyond the expiry date. In fact, some products (e.g. vitamin C based products) can spoil well before the expiry date if they are not stored properly.

* Cleanliness is an important part of any make-up and skin care routine. Sharpen your eye-liners often and keep all your make-up tools clean at all times. You might set a date each month for cleaning and checking your equipment. As part of cleanliness, your make-up and skin care routine should also include keeping your hair clean.

* Nail care is another important aspect of make-up and skin care. Use a good quality nail polish and always keep your nails clean. Once you have cleaned and polished your nails, rub a little cuticle oil into the edges of the nail.

* If you have deep-set eyes, use a pencil eye-liner instead of a liquid one. This helps prevent smudging in the inner corners of your eyelid.

* If you have a skin problem such as acne, avoid heavy or harsh chemical-based make-up. Consult your dermatologist if you are not sure which make-up products you can use while you have acne or another skin disorder. Never try to squeeze pimples or acne. Remember that make-up and skin care should not work against each other.

* Use a mild make-up remover instead of simply washing your make-up off.

* Another important make-up and skin care measure is this simple rule: never sleep with your make-up on.

* When applying a deodorant, make sure you keep the recommended distance between the nozzle and your skin (as mentioned on the deodorant pack).

So make-up and skin care should always go hand in hand. Do not try to treat make-up and skin care separately.

Food gets most of the attention in any diet book, and the Atkins plan is no exception. The old version of this post said that many people make the mistake of ignoring exercise, and that is a fair warning. It also claimed that exercise helps your body “eliminate toxins through sweat glands and lymph systems” and that sedentary people have extreme insulin reactions to carbohydrates. Neither claim is well supported, so I have replaced them with what the official guidelines say.

Does Atkins recommend exercise?

Yes. The old post was right that critics sometimes say Atkins ignores exercise and that this is unfair. The Atkins site says that being active is important and that if you exercise regularly you will probably have a higher carb tolerance, which is the amount of net carbs you can eat without gaining weight. Atkins also tells people in the maintenance phase that activity helps them keep the weight off. Exercise supports any weight-loss plan, whether low-carb or not.

How much exercise do adults need?

The Physical Activity Guidelines for Americans advise adults to do at least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking or fast dancing. They also recommend muscle-strengthening activity, like lifting weights or doing push-ups, on at least two days each week. The first guideline is to move more and sit less. The guidelines add that any amount of physical activity has some health benefits and that activity can improve insulin sensitivity, blood pressure and sleep quality right away. That is the evidence-based way to put the old post’s point about insulin: regular activity makes the body respond better to insulin, but I did not find support for the claim that sedentary people react extremely to moderate carbs.

What are the two main types of exercise?

The old post described aerobic and anaerobic exercise. In everyday terms, aerobic exercise is steady activity that raises your heart rate, such as walking, cycling or swimming. Strength training means working your muscles against resistance with weights, bands or your own body weight. The post said that you need weights as you lose fat so you can replace it with muscle, and that you will not become a bodybuilder by doing so. It is a common view, and the guidelines do recommend strengthening work at least twice a week, though I did not find a source for the exact claim about replacing fat with muscle.

How should a beginner start?

The old post recommended asking your doctor or a qualified instructor if you have been inactive, starting slowly and learning to warm up and stretch to avoid strain. That is sound advice. It gave an example of beginning a walking program by walking four blocks, then five, then six, and that is a good model. Choose activities you enjoy, set small goals and build up. Walking, golf, tennis and dancing are all fine starting points. Our posts on moderate exercise for fitness and everyday activities that count as moderate exercise show how easy it is to fit them into your day.

Is there anything special about exercising on a low-carb plan?

A little. In the first days after cutting carbs sharply, some people feel tired, headachy or irritable, sometimes called the “keto flu.” Cleveland Clinic says these symptoms can appear two to seven days after you reach ketosis, usually ease within a week or two, and that it is best to avoid vigorous physical activity until fatigue, muscle cramps and irritability pass. Atkins guidance for health professionals also suggests getting enough salt, broth or soy sauce while net carbs are 50 grams a day or less, unless a doctor has prescribed a low-sodium diet, to avoid symptoms of the switch. So in the first couple of weeks, gentle walks make more sense than hard workouts, and you can build up as you feel better. Our guide to Atkins and ketosis explains what is going on in the body.

What should you take away?

Pair your meal plan with regular activity from the beginning, not as an afterthought. Aim for the guideline targets, work up to them gradually and talk to your doctor if you have a medical condition. Our summary of the basics of the Atkins diet shows where exercise fits in the overall plan. For more on the symptoms of the first days, see Cleveland Clinic’s guide to keto flu.

A few years ago a new yoga studio opening in an American shopping center would have been unusual. Today it hardly raises an eyebrow. The old version of this post told the story of one studio owner and then said that mainstream medicine had adopted yoga as a treatment for many illnesses. That second claim goes further than the research does, so I have rewritten the post around the history of yoga in the United States and what the numbers actually show.

When did yoga arrive in the United States?

Earlier than most people think. The old post said it arrived at the beginning of the 20th century, but the usual starting point is September 1893, when the Indian monk Swami Vivekananda addressed the Parliament of the World’s Religions in Chicago. His talks and the lectures that followed introduced American audiences to yoga and Vedanta philosophy. Interest grew slowly for decades. A bigger moment came in 1969, when Swami Satchidananda opened the Woodstock festival with a prayer for peace, which is why he is sometimes called the “Woodstock guru.” That is the event the original post was hinting at.

How fast has yoga grown?

Quickly. According to the National Center for Complementary and Integrative Health, the share of US adults who practiced yoga rose from 5.0 percent in 2002 to 15.8 percent in 2022, based on a national survey. For children aged 4 to 17, the most recent figure it gives is 8.4 percent, from 2017. In other words, roughly one adult in six now does some yoga, and, as the next section shows, most of them do it for wellness rather than for religious reasons.

Why do people practice it?

The same survey data offer a clue. NCCIH reports that in 2012, 94 percent of adults who practiced yoga did so for wellness-related reasons, while 17.5 percent did it to treat a specific health condition (some people gave both reasons). The old post mentioned baby boomers who were tired of jogging, and that fits the picture: yoga has no fixed schedule and can be done at a gentle pace, which makes it attractive to people who want movement without pounding their joints. It is also a calm change from machines and loud gyms. If you like the idea of a quieter way to exercise, our post on why yoga became a lifestyle looks at that side of the story.

What can yoga realistically do for your health?

Here the old claim needs correcting. It is not true that doctors have proven yoga to treat arthritis, carpal tunnel syndrome, asthma or heart disease. What NCCIH says is more modest: research suggests that yoga may help relieve stress, neck pain, headaches and pain from knee osteoarthritis; it may have a small benefit for low back pain; and it may help with anxiety or depression symptoms, sleep, balance and quitting smoking. The research is mixed in places, partly because yoga styles differ so much from one study to the next. Yoga can be a helpful addition to medical care, but it is not a replacement for it. Our guide to what yoga is and what the research supports goes through the evidence in more detail.

What does a newcomer need to know?

The most important point is to start gently. NCCIH advises that people new to yoga avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing, and notes that hot yoga carries extra risks of overheating and dehydration. Pregnant women, older adults and people with health conditions such as knee or hip injuries, severe high blood pressure, balance problems or glaucoma should talk to a health care provider and the instructor first, because some poses may need to change.

If you have never tried a class, read what yoga is for the basics and our simple warm-up and breathing guide before your first session. Then look for a beginner class with a qualified teacher who is happy to offer modifications. You do not need to be flexible to start, and you do not need to join the one in six who already practice to see whether it suits you. Try a few sessions, notice how you feel afterward, and keep going only if you enjoy it.

Not long ago yoga was thought of as the hobby of someone’s eccentric aunt, a woman with a braid down her back who could put her foot behind her neck. Today it is mainstream, and there are hundreds of yoga videos to choose from. They are not all the same, though. Some are made for stiff shoulders and a sore neck, others are made for a brisk workout, and some are made for winding down at night. Picking the right one can make the difference between a practice you enjoy and a DVD that gathers dust.

What do you want the video to do?

A good place to start is to ask what you need. If you have tight muscles after a day at a desk, look for a slow, gentle class that focuses on stretching and breathing. If you want something that warms you up and works up a sweat, look for one with sun salutations, standing poses and a faster pace. If you want to relax before bed, choose a class built around floor poses, long holds and a guided relaxation at the end. A video can be a good workout and a good stretch, but it rarely does everything at once, and it is quite normal to own two or three for different moods.

One reviewer who tried three well-known videos in a single day, Jane Fonda’s Yoga Exercise, Kathy Smith’s New Yoga and Dixie Carter’s Unworkout, reported that the first relaxed tight neck and shoulder muscles, the second warmed them up, and the third, with its gentle stretches and relaxation, finally made the knots melt away. Titles like these may be hard to find now, but the point still applies: different videos serve different needs.

What makes a yoga video good?

The instructor matters most. A clear voice, calm manner and precise directions are more helpful than a flashy set. You should be told how to place your feet and hands, when to breathe in and out and what you should feel, and not just be shown a pose.

Look for a warm-up and a cool-down. A class should start by easing you in, with gentle movement and a few rounds of a simple sequence such as the sun salutation, and it should end with stretching and a few minutes of rest. If you are new to it, read our guide to the 12-step sun salutation first.

Check the length and pace. Fifty to sixty minutes is typical for a full class, but shorter videos of 15 to 20 minutes are easier to fit into the day, and doing a little often is better than a long session once in a while.

Look for modifications. Good teachers show an easier version of each pose, and tell you that it is fine to use props, such as a folded blanket, a strap or a cushion. Our post on beginners’ yoga videos explains what to look for if you are just starting.

How should you use a video safely?

Yoga is generally considered safe for healthy people when it is done properly, and the National Center for Complementary and Integrative Health says that the most common injuries are sprains and strains. Learning from a qualified instructor in person is the best way to avoid them, and a video is a reasonable second best. Move slowly, never force a stretch, and do not push into pain. Breathe: when in doubt, just breathe. Practice on a non-slip mat, and tell your doctor if you are pregnant, have a medical condition or an injury, or are older, because some poses may need to be changed.

What if the knots do not go away?

One session will not undo weeks of tension, and you may feel sleepy or sluggish afterward. That is normal. Try again regularly, and see if you notice a difference in how you sit, sleep and move. If you have pain that does not improve, ask your doctor. For more poses to try, read about basic yoga postures and their variations and what yoga is.

Losing weight is hard, so it helps to know what is in it for you. The reasons go well beyond looking different. Carrying extra weight raises the risk of several serious conditions, and for many people even a modest loss makes a measurable difference. Here are the main benefits, with what the research says and what it does not.

Does it help your heart and blood pressure?

Yes, it is likely to. The National Institute of Diabetes and Digestive and Kidney Diseases explains that having overweight or obesity raises your risk of high blood pressure, high cholesterol and high blood sugar, all of which can lead to heart disease. Losing weight may help lower your blood pressure and other risk factors for stroke. Weight is only one of the factors involved, so keep an eye on your cholesterol numbers as well. Our post on what you can do to lower your cholesterol gives practical steps.

Does it help with type 2 diabetes?

It does. Nearly 9 in 10 people with type 2 diabetes have overweight or obesity. For people at risk of developing the condition, the NIDDK says that losing at least 5 to 7 percent of starting weight may prevent or delay it. For a 200-pound person that is about 10 to 14 pounds. If you already have diabetes, regular activity and weight loss can improve blood sugar control. Do not change your diabetes medicine on your own, though. Ask your doctor, because doses may need to be adjusted as your weight falls.

What about cancer?

The National Cancer Institute says that people with overweight or obesity are at greater risk for at least 13 types of cancer, including cancers of the endometrium (the lining of the uterus), colon and rectum, kidney, and the breast after menopause. That does not mean that every person who is heavier will get cancer, and it is less clear how far weight loss lowers that risk. Studies on this are harder to interpret, since people who lose weight differ in other ways from those who do not. Still, avoiding weight gain and staying active are sound choices.

Can it ease sleep apnea and joint pain?

Often, yes. Sleep apnea is a condition in which your upper airway becomes blocked and you stop breathing for short periods while you sleep, which is why people snore loudly and feel sleepy in the daytime. The NIDDK says that losing weight may help reduce sleep apnea or make it go away. Extra weight also puts pressure on the knees, hips and lower back, and losing weight may decrease that stress and lessen inflammation in the body, which can help osteoarthritis. A small loss may even ease fatty liver; the NIDDK notes that losing at least 3 to 5 percent of your body weight may reduce fat in the liver.

How much do you need to lose?

Less than most people think. Experts recommend an initial goal of 5 to 10 percent of your starting weight within six months. That is about 10 to 20 pounds for someone who weighs 200 pounds, and it is enough to bring health benefits. Aim for slow, steady loss, and talk to your doctor before you start, especially if you have a health condition. Rapid loss has its own risks, such as gallstones. For practical advice, take a look at eight habits that work for losing weight and how to fit exercise into weight loss. If a plan makes big promises, check it against our list of warning signs of a fad diet.