gafencu Shop

Ad Category Above Title [D:1440×400 M:1440×400]

Ad Category Sidebar [D:300×300 M:300×300]

Ad Video Category Above Title


<p>Sleep is one of three pillars of health so being deprived of it can have serious long-term health implications. Insomnia is known to affect most people during some stage of their life, especially in times of emotional difficulty or extreme stress. For some, though, it is not just a temporary situation but a debilitating condition.</p>



<div style="height:16px" aria-hidden="true" class="wp-block-spacer"></div>



<p>History has seen plenty of famous insomniacs – painter Vincent van Gogh, former US President Bill Clinton and actress Marilyn Monroe all suffered, as did the King of Rock ’n’ Roll Elvis Presley. Speaking to a television interviewer at the peak of his fame in 1956, Elvis said: “I’ve been kind of nervous all my life. And now, going out on personal appearances all the time, I get so keyed up that I just can’t relax.” Nerves and adrenaline would so affect him after live performances that he could not sleep. “You know how hard it is, getting to sleep in a strange room and in a strange bed away from home, particularly when you are kind of nervous and jumpy.”</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-1024x768.jpg" alt="" class="wp-image-78235" width="512" height="384" srcset="https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-1024x768.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-373x280.jpg 373w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-768x576.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-1536x1152.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-200x150.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05-800x600.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_05.jpg 1720w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>He went on to describe a scenario familiar to insomniacs the world over: “I’ll go to bed at night and close my eyes and just lay there. And then I’ll start turning. And twisting. And a couple of hours will pass, and I won’t have had had a lick of sleep.”</p>



<h3 class="wp-block-heading">Stages of sleep</h3>



<p>A typical night’s sleep (for those who can) spans four or five sleep cycles, each lasting between 90 and 110 minutes. Sleep comes in stages during which different brainwave patterns are exhibited. As we first start to sleep, we spend a few minutes in relaxed wakefulness with eyes closed and brain emitting alpha waves. Next is Stage 1 proper, a drowsy, relaxed state as muscle tension lessens and we experience sensations analogous to daydreaming. After a few minutes of Stage 1, we move into Stage 2 where brainwave patterns called sleep spindles and K-complexes occur, but this is still a light stage of sleep.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-1024x576.jpg" alt="" class="wp-image-78234" width="512" height="288" srcset="https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-200x113.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/11/Insomnia_03_p-800x450.jpg 800w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>Finally, we reach Stages 3 and 4 which are slow-waved or deep sleep. Physiological activity including respiration, oxygen consumption, heart rate and blood pressure subsides to a low. It is difficult to awaken from deep sleep as awareness of the exterior world is shut out. Usually, this deep sleep lasts for about 45 minutes before progressing to rapid eye movement (REM) sleep or the dream stage where heart rate and breathing rate increase. This more visual and emotional stage is when we are more likely to awaken but will fall quickly back to sleep. Sound sleepers will repeat these cycles through the night.</p>



<h3 class="wp-block-heading">Types of insomnia</h3>



<p>Elvis’ problem of falling asleep – lying awake tossing and turning – personified one of the three types of insomnia. The other two are waking after some initial sleep and then being unable to return to sleep; and poor quality of slumber despite having no difficulty getting to sleep. While those in this latter category do sleep, they do not feel refreshed in the morning, as though they failed to attain deep sleep.</p>



<div style="height:16px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Deep sleep normally lasts longer during the early part of sleeping and as the night progresses awakenings are more common since sleep becomes lighter and REM periods increase in duration. Deep sleep is considered critical as a major biological restorative function and means to renew physical energy. The REM stage of sleep remains least understood by scientists, along with the consequences of being deprived of it.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-683x1024.jpg" alt="" class="wp-image-78237" width="342" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-cottonbro-studio-6951508-scaled.jpg 1706w" sizes="(max-width: 342px) 100vw, 342px" /></figure></div>


<p>What is known is that long-term insomnia can increase the risk of depression, diabetes, cardiovascular disease and Alzheimer’s disease as well as general increased irritability and reduced concentration levels and decision-making ability. Disturbed sleep must occur at least three times a week over more than three months to be considered insomnia.</p>



<h3 class="wp-block-heading">Sleeping pill dangers</h3>



<p>To combat his insomnia and anxiety, Elvis experimented with or was prescribed a wide variety of prescription drugs including sleeping pills that were designed to help him relax and achieve better quality sleep. Sleeping pills, though, usually come with side effects. Recent research by New Scientist uncovered that many of the drugs used to treat insomnia like benzodiazepines offer no long-term relief and may cause daytime fatigue, dizziness, general mental fogginess and the risk of dependency. Andrea Cipriani and his team at the University of Oxford found weak evidence that pills offer even short-term benefits and recommended against prescribing them as a first line of treatment.</p>



<h3 class="wp-block-heading">Sleep hygiene hype</h3>



<p>Good sleep hygiene such as a comfortable mattress and thick curtains and avoiding alcohol and caffeine late at night were all thought essential to avoid disrupting sleep patterns. However, a 2021 academic review of 89 studies into insomnia treatment found that education about sleep hygiene produced barely any improvement in symptoms. The underlying mental processes causing insomnia need to be tackled effectively to have greater success.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-683x1024.jpg" alt="" class="wp-image-78236" width="342" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-anna-shvets-4226221-scaled.jpg 1707w" sizes="(max-width: 342px) 100vw, 342px" /></figure></div>


<p>Scientific research suggests many people with insomnia are in a state of hyperarousal. According to research by Yishul Wei at the Netherlands Institute for Neuroscience, they are often locked into a pattern of negative, repetitive thoughts which affects their sleep pattern. Often, merely thinking about lack of sleep can lead to worsening symptoms (such as fatigue) irrespective of the actual level of sleep obtained.</p>



<h3 class="wp-block-heading">Talking therapy solutions</h3>



<p>Psychological therapy by trained practitioners may provide solutions for the negative, ruminating thought patterns that inhibit sleep. Techniques developed during sessions of Cognitive behavioural therapy for insomnia (CBTI) can reduce sleep performance anxiety; indeed, research suggests 70% of sufferers showed improved sleep after CBTI, with a good chunk of those going into remission. Mindfulness-based therapy for insomnia (MBTI), which involves non-judgmental awareness of the problem using the Buddhist philosophy of acceptance, may also help to lessen rumination and stress. It has borne significant, long-lasting results according to recent studies.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-768x1024.jpg" alt="" class="wp-image-78238" width="384" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-768x1024.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-210x280.jpg 210w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-1152x1536.jpg 1152w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-1536x2048.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-200x267.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-800x1067.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/11/pexels-oladimeji-ajegbile-2696299-scaled.jpg 1920w" sizes="(max-width: 384px) 100vw, 384px" /></figure></div>


<p>The reasons behind each person’s insomnia are unique, but researchers at the University of Amsterdam have identified five sub-types of the condition, finding that some people with particular sub-types are likely to develop symptoms such as depression – they suggest CBTI would be beneficial in these cases.</p>



<div style="height:16px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Apps are springing up to provide CBTI courses for those struggling to get a good night’s sleep, and AI algorithms are being utilised to personalise them to the needs of individual insomniacs. Other apps via a smartwatch or phone can deliver short pulses of restful sound at night to induce slow brainwaves associated with sleep. Many scientists agree these solutions are far preferable to the risk of becoming hooked on sleeping pills.</p>


Do So to Sleep: Solutions to insomnia go deeper than a comfy mattress and sleeping pills are not the answer


<p>Combating ageing to stay young in mind and body and maintain that youthful glow is no longer some impossible holy grail shrouded in mystery or reliant on magical potions. Whether increased physical activity and mental agility or simple dietary adjustments, there are plenty of scientifically proven ways we can ward off time and even reverse the ageing process.</p>



<h3 class="wp-block-heading">Do High-Intensity Exercise</h3>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-1024x576.jpg" alt="" class="wp-image-77875" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-200x112.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/10/Boxing_training01_p1-800x450.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Exercise, especially high-intensity aerobic exercise that increases the heart rate, is known to have a rejuvenating effect across the entire body, from the immune system and the brain to the skin and the heart. Scientists attribute a lot of this to mitochondria – the power sources within your cells.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Mitochondria can be thought of as tiny batteries that live inside our cells and provide them with energy. Research by Associate Professor Matt Robinson of Oregon State University found that just a few minutes of high-intensity interval training can help restore mitochondria and thus reverse the signs of ageing. Sharing his conclusions in a BBC podcast, he notes: “Exercise stimulates both the removal of older mitochondria and the synthesis of new mitochondria.”</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Research suggests it is not just muscles that benefit from intense exercise but tissues in your brain as well. To have a powerful effect, the level of exercise should elevate the heart rate to the extent that carrying on a conversation should be problematic. This exercise can be quickly and relatively easily incorporated into our daily lives by increasing walking pace or taking the stairs, as Robinson points out. A greater level of exertion can then be considered.</p>



<h3 class="wp-block-heading">Take Up Resistance Training</h3>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-1024x576.jpg" alt="" class="wp-image-77874" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-200x113.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-julia-larson-64561321-800x450.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>It is becoming increasingly clear that resistance training and building up your muscle mass holds benefits other than the purely aesthetic. A BBC review of dozens of studies on the effects of exercise on the over 50s has shown that both aerobic and resistance training are good for the brain. Resistance training was found to be especially good for memory and executive function, which includes things like problem-solving. It can also help you get a better night’s sleep.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>This kind of exercise can reduce harmful belly fat that produces chemicals which can have a negative effect on your blood sugar levels. Muscles soak up blood sugars during exercise, reducing your risk of prediabetes, and potentially adding years to your life.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>The key point is that resistance exercise seems to rejuvenate at the cellular level, boosting the connection between nerve fibres and muscle fibres. “All exercise will boost the connection between nerve and muscle fibres, but I think where resistance exercise really is the champion, if you like, is where we consider the type 2 muscle fibres,” says Professor Abigail Mackey of the University of Copenhagen.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Type 2 muscle fibres – used when lifting heavy objects or making fast movements – are the ones affected most by ageing, notes Mackey. She recommends doing squats and push-ups as excellent forms of resistance training because they train so many muscles, and says that weight training is ideally needed to ward off muscle decay.</p>



<h3 class="wp-block-heading">Eat More Fruit &amp; Veg</h3>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-1024x576.jpg" alt="" class="wp-image-77877" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-200x113.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/10/Fruits_01_p-1-800x450.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Incorporating fruits and vegetables into the diet has long been known to do wonders for the skin and slow the ageing process. Brightly coloured fresh produce – such as carrots, mangoes, melons, tomatoes, red cabbage, button squash and sweet potatoes – that contain carotenoids are best.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>According to a BBC health report, research has shown that collagen levels and wrinkles can be greatly improved with diet and those who eat more vegetables have far fewer wrinkles and plumper skin. Many of these vegetables also help the skin retain moisture and boost collagen.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Carotenoids are highly effective antioxidants that can protect your skin at the cellular level. In laboratory tests, they have been shown to guard collagen-producing skin fibroblasts against damage caused by UV radiation and oxidative stress – both big drivers of skin ageing. They also trigger cells into producing higher degrees of hyaluronic acid, the ingredient in many anti-ageing creams and fillers.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Research by dermatologist Dr Raja Sivamani of the University of California, Davis, shows that eating a daily portion of mango could help reverse existing wrinkles and prevent new ones from forming. “Mangoes are rich in carotenoids – [vital] plant-derived, naturally occurring chemicals that act as antioxidants,” he says. “They are very special because they are also fat-loving, so when they get into the system they can hone into the skin and sit there. They can basically increase your ability to have antioxidant power.”</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Sivamani stresses that eating more fruits and vegetables is good for the whole body, not just the skin. “You are also diversifying the gut; you are also having these antioxidants that are floating through your circulatory system,” he says. “There [are] going to be cardioprotective effects, so there [are] many different ways you are getting benefits.”</p>



<h3 class="wp-block-heading">Feast on Fermented Foods</h3>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-1024x576.jpg" alt="" class="wp-image-77878" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-200x112.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-geraud-pfeiffer-6605199x-800x450.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Humans have been eating fermented foods – bread, beer and kefir to name but a few – for thousands of years because of the taste and since fermentation is a great way to preserve food. Fermented foods can rejuvenate your gut microbes, boost energy and mood, reduce inflammation and, most importantly, improve your immune system for all-round health.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>An overactive immune system is known to cause many of the diseases we may associate with ageing, such as joint pain, type 2 diabetes and depression. Studies have shown fermented foods can reduce stress and relieve aches and pains and help people perform better on memory tests.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Dr Justin Sonnenburg, Professor of Microbiology and Immunology at the Stanford University School of Medicine, told the BBC there is a tight link between our immune system and our gut microbiome. Stanford Medicine recently conducted a clinical trial with individuals in one group specifically assigned to eat a wide variety of fermented foods containing live microbes. This group experienced a big increase in their gut microbiome diversity and showed a uniform decrease (up to 30) in many inflammatory markers.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>“It is very apparent that our microbes are doing many things to essentially train our immune system, and they are secreting all sorts of molecules,” says Sonnenburg. “These molecules can fundamentally interact with our immune system and can change things like inflammatory state.” He recommends live yoghurt (with bacteria), fermented kombucha and sauerkraut as good gateways to fermented foods.</p>



<h3 class="wp-block-heading">Learn Something New</h3>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-1024x576.jpg" alt="" class="wp-image-77879" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-2048x1152.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-200x113.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/10/pexels-charles-parker-6647869-800x450.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Another method recommended by scientists for staying young and mentally sharp is to challenge your brain. Keeping your mind active by learning something new can help build up the neural connections in the brain, making it more resilient against age-related decline.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Research by Dr Rachel Wu of the University of California, Riverside, reveals that learning three new skills at the same time can significantly boost memory in older adults. Cognitive tests revealed that some adults who habitually do this perform like people 50 years their junior. Challenging yourself is the key to forging new brain connections, she notes.</p>


Ageing Enlightenment: How science frames the contemporary search for continued youth


<p>Among the many Traditional Chinese Medicine techniques, gua sha has predominantly been considered a beauty tool these days but what most people overlook is that this TCM works wonders in improving one’s health and managing stress.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Gua sha, which has been practised for more than thousands of years, has become super popular for being convenient to practice while offering so many benefits when done in the proper way. In this article, we have covered everything you should know before buying or using your first gua sha.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p class="has-text-color" style="color:#ba1414">Also Read: <a href="https://igafencu.com/articles/healing-power-traditional-chinese-medicine" target="_blank" rel="noreferrer noopener">Why the world is waking up to the goodness of Traditional Chinese Medicine?</a></p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-1024x683.jpg" alt="gua sha" class="wp-image-75914" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-scaled-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-scaled-800x533.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/female-patient-undergoing-a-gua-sha-treatment-2021-09-04-14-30-43-utc-2048x1365.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">What is Gua Sha?</h3>



<p>Gua sha which also means scrapping is a technique in which a small and flat stone with smooth edges is used to scrape the skin as it helps to improve the energy flow called Qi in our body which in turn helps the body to release tension, reduce inflammation and stimulate the immune system.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>That is why, back in the past, Gua sha was used to treat different health-related issues such as body pain, indigestion, breathing issues and certain skin conditions.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>But what made this age-old practice be adapted to the beauty industry is its ability to give you glowing skin as the stone improves blood circulation and lymphatic drainage. It also has anti-ageing properties and reduces puffiness.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p class="has-text-color" style="color:#ba1414">Also Read: <a href="https://igafencu.com/articles/jade-rollers-cosmetic-con-skincare-secret" target="_blank" rel="noreferrer noopener">Are Jade Rollers a cosmetic con or a skincare secret?</a></p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-1024x683.jpg" alt="gua sha" class="wp-image-75909" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-scaled-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-scaled-800x533.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/box-with-gua-sha-on-pink-background-2021-09-04-10-32-27-utc-2048x1365.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">How to pick the right Gua Sha?</h3>



<p>The main thing to consider when picking a gua sha is the material. There are so many options, with the most common ones being jade, rose quartz, green aventurine, bian stone and amethyst. Though all these materials help the skin in many ways, each gemstone also has its own unique properties that make them better than the others for certain functions as mentioned below briefly.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p><strong>Jade:</strong> Most suitable for improving skin tone<br><strong>Rose Quartz:</strong> Ideal for sensitive skin<br><strong>Green Aventurine: </strong>Best for reducing wrinkles<br><strong>Bian Stone: </strong>Excellent for stress relief<br><strong>Amethyst: </strong>Perfect to reduce inflammation</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-1024x683.jpg" alt="gua sha" class="wp-image-75913" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-scaled-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-scaled-800x533.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/oil-bottle-and-gua-sha-wooden-massager-over-gray-2022-11-04-02-48-35-utc-2048x1365.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">How to use Gua Sha?</h3>



<p>Before starting with the gua sha facial, you need to apply oil or moisturiser on your skin so that the tool can be used smoothly, or the frictional force can surely hurt the skin and do more damage than good. Then using the edges of the stone, make long strokes along different parts of the face and/or the body while applying some pressure.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Each stroke should be repeated a couple of times and experts will advise you to pay special attention to certain acupressure points. Moreover, you can always refer to <a rel="noreferrer noopener" href="https://www.youtube.com/watch?v=6aw-fJF59Q4" target="_blank">videos by professionals</a> to do gua sha at home.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-1024x683.jpg" alt="" class="wp-image-75911" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-scaled-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-scaled-800x533.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/woman-doing-facial-massage-gua-sha-in-front-of-mir-2022-11-11-07-36-04-utc-2048x1365.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">What are the other crucial things to consider before practising Gua Sha?</h3>



<p>If you have the time, you can always include gua sha in your daily skincare routine or even thrice a week is enough to eventually see results. </p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>However, it is important to avoid or seek a healthcare personnel’s advice before doing gua sha if you have any medical concerns. These include but are not limited to, having an injury; suffering from certain skin conditions; and having recently undergone surgery.</p>



<div style="height:15px" aria-hidden="true" class="wp-block-spacer"></div>



<p>Also, as with any skincare practice, hygiene is very important so it is vital to thoroughly wash your hands and the gua sha tool before using it. </p>


The Ultimate Guide to Gua Sha: Everything You Need to Know About this Ancient Beauty Technique

<p>The freezing cold water when you stand under a waterfall or that chilly shower when you forget to turn on the heater – if you think these low-temperature waters are unbearably cold then wait until you hear about a classic and trusted practice that has been followed since the times of ancient Greece. It is cold water therapy which is sometimes referred to as cryotherapy. Given all its health benefits, here is everything you should know about the therapeutic practice.</p>
<p><figure id="attachment_71086" aria-describedby="caption-attachment-71086" style="width: 500px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71086" src="https://www.gafencushop.com/wp-content/uploads/2023/04/342039826_511044717732061_4883602494078393135_n-e1682394305378.jpg" alt="" width="500" height="625"><figcaption id="caption-attachment-71086" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure></p>
<h2>What is cold water therapy?</h2>
<p>As made self-explanatory in its name, cold water therapy is when you expose your body to a certain temperature – typically less than 15°C – for a short interval of time depending on how long it is bearable for you. It is generally advised that you get away from the water when your body starts shivering uncontrollably.</p>
<h2>How is cold water therapy done?</h2>
<p>There are primarily three ways of partaking in cold water therapy – the immersion method, the shower method and the Wim Hof method.</p>
<p>The first one involves immersing your body (neck down) or a certain part of your body that you want to relieve pain from inside a huge bucket of cold water. The second is simply standing under a cold shower.</p>
<p>The last one was made famous by the wellness expert <a href="https://www.wimhofmethod.com/" target="_blank" rel="noopener">Wim Hof </a>who is famously known as the Iceman for doing activities in extremely low temperatures that any person cannot normally withstand. One such achievement is his quest of being inside a bucket filled with ice cubes for 112 minutes.</p>
<p><figure id="attachment_71084" aria-describedby="caption-attachment-71084" style="width: 750px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71084" src="https://www.gafencushop.com/wp-content/uploads/2023/04/322909781_1127559281267018_7502645436291193007_n-e1682394245607.jpg" alt="" width="750" height="750"><figcaption id="caption-attachment-71084" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure></p>
<p>The Wim Hof method basically pairs cold water therapy with breathing while being in close contact with nature as that can be healing not only to the physical body but also to the mind.</p>
<p>When comparing the three techniques to each other, the immersion practice is considered to be the most effective.</p>
<h2>Why is cold water therapy good for your health?</h2>
<p>There are definitely some reasons why people have continued to do cold water therapy for centuries now. It is mostly used for muscle and joint pain relief by sports people and others. To better understand the benefits of this age-old practice it is worth looking at the science behind this sort of cryotherapy.</p>
<p>When extremely cold water touches your skin, the blood vessels in your body contract in size and the pressure from this water pushes your blood to flow to your brain and heart. Once you step away from the low-temperature water, the blood vessels expand and the blood flows back with more nutrients and oxygen filled in it thus being able to clear all the wasteful toxins.</p>
<p>As a result, cold water therapy is not only good for treating pain but also a great way of improving your cardiovascular system.</p>
<p><figure id="attachment_71085" aria-describedby="caption-attachment-71085" style="width: 500px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71085" src="https://www.gafencushop.com/wp-content/uploads/2023/04/334783264_3477192112521890_5192796884103657090_n-e1682394002318.jpg" alt="" width="500" height="625"><figcaption id="caption-attachment-71085" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure></p>
<h2>Where to do cold water therapy in Hong Kong?</h2>
<p>You can either do it in the comfort of your home or in wellness centres where they have the resources for it. Two such places are the <a href="https://floatco.com/cold-water-therapy/" target="_blank" rel="noopener">Float Co.</a> and <a href="https://thegymhk.com/" target="_blank" rel="noopener">The Gym</a> in Hong Kong where they use the immersion method.</p>
<p>Another way to try cold water therapy is by attending wellness events conducted by experts. For instance, a breathing exercise expert from Primal Breathwork conducts regular breathing and ice bath <a href="https://www.eventbrite.com/o/primal-breathwork-18218135465" target="_blank" rel="noopener">sessions in Hong Kong</a> that follow the Wim Hof method.</p>
<h5>Also Read:&nbsp;<a href="https://www.gafencushop.com/post-workout-muscle-recovery-healthier-mind-body/" target="_blank" rel="noopener">Post-workout muscle recovery for a healthier mind and body</a></h5>


The A To Z Of Cold Water Therapy – Everything You Should Know About This Recovery Method

<p>He could have taken the easy life, but for ultra runner, Igor Gal, doing things that scare him is what drives him. But then again, as the Hong Kong-based athlete takes a quick look at the 100km route that awaits him and ends at the Peak, he would not be human without a sudden wave of regret for that impulse to challenge himself, to push the boundaries. This is trail running at its most extreme: mammoth distances slugged out across rugged, undulating terrain.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70733 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor27-e1680852540319.jpeg" alt="Igor Gal" width="500" height="750"></p>
<p>With a combination of nervousness, excitement and confidence, he sets off at about midnight one cool Saturday evening in February from the Maclehose Trail at Tuen Mun on an authorised trail race, part of the 3rd edition of the 4 Trails Ultra Loop (4TUL).</p>
<p>“I have the mindset of a boxer,” says Gal of another sport he practises. “I know I am going to die.” He adds: “Hong Kong is the best place in the world for trail running.”</p>
<p>This is a run which will take him to Hong Kong’s highest point, Tai Mo Shan, through Tai Mo Shan Country Park, past Shing Mun Reservoir and eventually down to Tseng Lan Shue and Lam Tin, where he has to board the MTR to reach Tai Koo and join the Wilson Trail. From there, a long winding route will eventually see him reach the Peak.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70737 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/IgorA4-e1680852596512.jpg" alt="Igor Gal" width="500" height="667"></p>
<p><strong>One step at a time</strong></p>
<p>His goal is to reach the Peak in 15 to 18 hours (3 pm to 6 pm on Sunday). Just before setting off, he feels a pang of fear. Gal, a stocky Croatian in his early 40s who carries no excess weight, says the only way to overcome this trepidation is to think of the route in stages.</p>
<p>“My first plan is to reach the top of Tai Mo Shan, that’s my first goal,” he says. “Then after that I have my next goal – reach Shing Mun Reservoir, then the next goal.”</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70735 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor34-e1680852641863.jpeg" alt="Igor Gal" width="500" height="750"></p>
<p>The route is dotted with a series of stops where competitors have to take a selfie to prove they have covered the ground. It is a self-supported run tracked along the way by a GPS satellite navigation system. Gal has already played out the route in his mind before the race begins.</p>
<p>A few years ago, Gal feared he was gaining extra weight and took up trail running as he wanted a more regular form of exercise than his infrequent amateur boxing contests. The longest run he has completed is the 160-kilometre Ultra Asia Race in Vietnam. In Hong Kong, the father of two has trained employees of major companies to participate in organised races.</p>
<p>It has been about two years since he has covered such a lengthy trail run, with Covid-19 being the culprit for his abstinence. He often runs on an empty stomach and is a fan of intermittent fasting, forsaking food for a 36-hour period each week. He felt at his best when he was a vegetarian, pain-free and fresh, but the lack of authorised races has dulled his competitive edge, and he gradually started eating meat again at barbecues.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70734 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor33-e1680852688466.jpeg" alt="Igor Gal" width="768" height="654"></p>
<p><strong>Mental and physical exhaustion kick in</strong></p>
<p>It was this lack of competitive edge that would turn this run into a nightmare. “About the 35km mark after climbing Tai Mo Shan, Grassy Hill and Needle Hill, the fatigue kicked in and the trouble started,” he explains.</p>
<p>Gal fought through the pain and stayed in the moment. He found the section towards Diamond Hill and Tseung Kwan O mentally exhausting as there are so many hills – not huge hills but unexpected 200-metre up and downs. The section between 60km and 70km took him almost two hours to complete.</p>
<p><em>(Text: Neil Dolby)</em></p>
<p><em>Read the full article in the April 2023 issue (pg: 144). Available on the Gafencu app on&nbsp;Android&nbsp;and&nbsp;Apple.&nbsp;&nbsp;</em></p>


Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-70022" src="//www.gafencushop.com/wp-content/uploads/2023/02/La-Bruket_Face_281_Protective-fluid_60ml_HK615_Lifestyle-Shot_1-e1677034826493.jpg" alt="" width="500" height="621" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/La-Bruket_Face_281_Protective-fluid_60ml_HK615_Lifestyle-Shot_1-e1677034826493.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/02/La-Bruket_Face_281_Protective-fluid_60ml_HK615_Lifestyle-Shot_1-e1677034826493-200x248.jpg 200w" sizes="(max-width: 500px) 100vw, 500px" /></p>
<p>Rice water, snail mucin, green tea, and many more ingredients, the skincare industry has borrowed from nature for the benefits they can have on the dermis. Newly entering this lineup of organic materials is algica.</p>
<p>Said to have a chemical structure that cosmetology experts have been trying to mimic, the algica is built in a unique way allowing it to be an iconic addition to the skincare game.</p>
<p>For those interested in the science of it, algica is basically the outlet layer of algae called diatoms which scientists from the Swedish Algae Factory have discovered a technique to produce in an environmentally friendly and circular manner thus leaving no harmful chemicals in our ecosystem.</p>
<blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/CAxi668lXMk/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14">
<div style="padding: 16px;">
<p>&nbsp;</p>
<div style="display: flex; flex-direction: row; align-items: center;">&nbsp;</div>
<div style="padding: 19% 0;">&nbsp;</div>
<div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;">&nbsp;</div>
<div style="padding-top: 8px;">
<div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div>
</div>
<div style="padding: 12.5% 0;">&nbsp;</div>
<div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;">&nbsp;</div>
<div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;">&nbsp;</div>
<p>&nbsp;</p>
<p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CAxi668lXMk/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Swedish Algae Factory (@swedishalgaefactory)</a></p>
</div>
</blockquote>
<p><script async="" src="//www.instagram.com/embed.js"></script></p>
<p>This super ingredient is environmentally friendly and has an EcoCertification for being safe for the ocean and sea life.</p>
<p>In addition to being a more conscious choice, here are all the reasons why algica for the skin is a godsend for skincare enthusiasts.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70019 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/kari-gran.jpg" alt="algica" width="598" height="596" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran.jpg 598w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-200x199.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-100x100.jpg 100w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-281x280.jpg 281w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-120x120.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-500x498.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-66x66.jpg 66w, https://www.gafencushop.com/wp-content/uploads/2023/02/kari-gran-400x399.jpg 400w" sizes="(max-width: 598px) 100vw, 598px" /></p>
<p><strong>Moisturising</strong><br />
One of the purposes of the algica in nature is to ensure enough water in the algae. Much like it, it will keep the dermis layer hydrated when included in moisturisers, serums or toners.&nbsp;It is even proven to be more effective than&nbsp;hyaluronic acid which has long been a game changer for its hydrating property.&nbsp;Besides, its light weight makes it easier to apply and the skin soaks it up much faster than hyaluronic acid.</p>
<p>&nbsp;Also Read:&nbsp;<a href="//www.gafencushop.com/beauty-6-must-have-autumn-skincare-drier-season/" target="_blank" rel="noopener">6 must-have autumn skincare products for the drier season</a></p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70021 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/du-nord-cleanser-e1677034624305.jpg" alt="algica" width="750" height="750" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/du-nord-cleanser-e1677034624305.jpg 750w, https://www.gafencushop.com/wp-content/uploads/2023/02/du-nord-cleanser-e1677034624305-200x200.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/du-nord-cleanser-e1677034624305-100x100.jpg 100w, https://www.gafencushop.com/wp-content/uploads/2023/02/du-nord-cleanser-e1677034624305-600x600.jpg 600w" sizes="(max-width: 750px) 100vw, 750px" /></p>
<p><strong>Cleansing</strong><br />
It absorbs oil, dirt, sweat, and other impurities thus making algica an excellent cleanser.</p>
<p>In fact, it can take in nearly 20 times more impurities than any other chemically-engineered material and shows results three times faster.</p>
<p><strong>Protecting</strong><br />
It is a perfect barrier for the skin as it not only blocks harmful UV rays but also stops air pollution from getting into a person’s skin.</p>
<p>Also Read:&nbsp;<a href="//www.gafencushop.com/beauty-sunscreen-spray-easy-spf-protection/" target="_blank" rel="noopener">Sunscreen Sprays: Easy alternatives for ample SPF protection</a></p>
<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-70032" src="//www.gafencushop.com/wp-content/uploads/2023/02/Lumi-e1677042280616.jpg" alt="algica" width="500" height="536" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/Lumi-e1677042280616.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/02/Lumi-e1677042280616-200x214.jpg 200w" sizes="(max-width: 500px) 100vw, 500px" /></p>
<p>In other words, algica is sure to take the dermatology industry by storm because it is going to make your skincare routine much quicker as this single ingredient guarantees multiple benefits.</p>
<p>Dermatology brands like L:A Bruket, Kari Gran, Lumi, Ecooking and more have already started infusing it into their products. The organic skincare brand L:A Bruket has even taken it a step further and launched a face care collection which has algica as one of the key ingredients.</p>
<p>Also Read:&nbsp;<a href="//www.gafencushop.com/jade-rollers-cosmetic-con-skincare-secret/" target="_blank" rel="noopener">Jade Rollers – Cosmetic con or skincare secret?</a></p>


Algica: The Next Super Ingredient Entering The Skincare Game

<p>While a long happy life is the blessing everyone craves, all too often an unhealthy lifestyle ensures this is one dream never likely to come true. One lifestyle-related illness that has reached almost epidemic proportions over recent years is diabetes, an ailment that has spiked on a global basis over the last 20 years. Indeed, according to the World Health Organisation (WHO), more than two million deaths were directly attributable to diabetes in 2019 alone.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68658 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/11/word-diabetes-and-diabetic-accessories-on-wooden-b-2021-09-02-22-19-50-utc.jpg" alt="" width="700" height="467"></p>
<p>A chronic condition, diabetes is caused by the failure of the pancreas to produce a sufficient level of insulin, the hormone that regulates blood glucose levels. These subsequently raised sugar levels damage nerves and blood vessels, leading to possible kidney or heart failure and the general deterioration of many bodily functions.</p>
<p>Type 2 is the most common form, a non-inherited variant that accounts for 95% of all diabetes cases. Often triggered by obesity or an inactive lifestyle, there are a number of steps you can take to avoid succumbing to the condition or minimising its impact if you already&nbsp;have it. As the lack of a strenuous exercise regime and poor diet choices are the two biggest risk factors, minimising your susceptibility is a relatively straightforward process.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-68656" src="//www.gafencushop.com/wp-content/uploads/2022/11/elena-kloppenburg-erUC4fTtCuo-unsplash.jpg" alt="" width="700" height="467"></p>
<p><strong>Take an exercise break</strong><br />
It should go without saying that the benefits accruing from regular exercise are so widespread and so profound that it is all but impossible to list them all. When it comes to warding off diabetes, though, strenuous activity can both help you maintain a healthy weight and see any excess blood sugar used to maintain energy levels. A number of studies have also shown that those who exercise on a daily basis have heightened insulin sensitivity, a condition that makes their cells more efficient when it comes to managing blood sugar levels.</p>
<p>Perhaps reassuringly, in order to be effective, any workout doesn’t have to be intense; it just has to be regular. In line with this, many health experts now advocate brief “exercise breaks” as the best way to avoid the damage wrought by a sedentary lifestyle. In simple terms, this should see you avoid sitting for more than 30 minutes at a time, with getting up and flexing your limbs recommended as the perfect way of punctuating any extended sedentary session. Adding such activities as swimming, hiking, brisk walking or dancing into your weekly routine will also pay dividends.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68661 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/11/caucasian-woman-on-bed-sleeping-2022-09-16-08-58-06-utc.jpg" alt="" width="700" height="472"></p>
<p><strong>Sleep well</strong><br />
Getting less than seven or eight hours of sleep a night can slow down your bodily functions and affect your ability to make routine decisions, while also causing stress and making you feel lethargic or anxious. Lack of sleep can also play havoc with your blood sugar levels and insulin sensitivity, putting you at risk of developing diabetes at a relatively early age.</p>
<p>When the body doesn’t get enough rest, it often tries to compensate by stimulating the appetite, with an unhealthy gain in weight the likely consequence. Sleep deprivation also tends to disrupt hormone activity, which can, in turn, lead to raised cortisol levels, a condition that adversely affects the body’s natural capacity to manage blood sugar levels.</p>
<p>In order to avoid this, it is advisable to adopt an effective sleeping routine, one that optimises both the quality and quantity of your nocturnal downtime. A simple approach to this is to relax your mind and dispense with all distractions before settling down to sleep while making your bedroom an oasis of quiet and calm.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68660 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/11/a-woman-holding-a-plate-of-brownie-cake-and-a-bowl-2022-10-06-22-38-46-utc.jpg" alt="" width="700" height="467"></p>
<p><strong>Carbohydrates and fibre</strong><br />
Consciously planning your meals and ensuring the required intake of essential nutrients on a daily basis can help reduce your susceptibility to a variety of diseases. In the case of diabetes,&nbsp;maintaining an appropriate level of carbohydrate consumption is important as it plays a key role in maintaining blood sugar levels as it is broken down into glucose, which is then stored as an energy resource. A diet disproportionately carb-heavy, however, may disrupt insulin production, resulting in unhealthy high blood sugar levels.</p>
<p>In order to counter this, prioritise foods with a low glycaemic index (a measure of how quickly carbs are broken down and absorbed by your body) such as oats, beans or barley. It is also advisable to increase your fibre intake as this helps maintain glucose levels by restricting the amount of sugar absorbed into the bloodstream, with soluble fibres the most effective when it comes to countering the effects of a high-carb diet. Also ensure that fruit, vegetables and whole grains form part of your daily diet as they are rich in fibre and help regulate digestion.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68657 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/11/set-of-high-dietary-fibre-health-food-product-conc-2021-08-26-17-16-41-utc.jpg" alt="" width="700" height="467"></p>
<p><strong>Chromium, magnesium and vitamins</strong><br />
Diabetes can often be caused by micronutrient&nbsp;deficiencies, which are typically the legacy of a poor or badly balanced diet. Overall, it is a deficiency of minerals such as chromium or magnesium that are most commonly associated with high glucose levels.</p>
<p>Chromium plays an essential role in the treatment and prevention of diabetes as it promotes the metabolisation of carbohydrates and fats, while magnesium boosts protein synthesis and sustains much of the body’s muscular and nerve functionality. A deficiency in both nutrients has also been linked to insulin resistance, one of the core syndromes underlying the onset of diabetes.</p>
<p>When it comes to regulating diabetes and even preventing its onset, Vitamins C, D, E, B6 and B12 all have vital roles to play. While Vitamin C suppresses sorbitol (a harmful sugar that can trigger such diabetic complications as retinopathy, neuropathy and kidney damage), D and E promote insulin sensitivity and blood oxygenation. For their part, B6 and B12 help treat diabetic neuropathy,&nbsp;the damage done to the nervous system by overly-concentrated sugar levels.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-68659" src="//www.gafencushop.com/wp-content/uploads/2022/11/young-asian-girl-drinking-water-at-bedroom-at-home-2022-10-07-01-58-23-utc.jpg" alt="" width="700" height="473"></p>
<p><strong>Stay hydrated</strong><br />
Among the many benefits of drinking water is a significant reduction in the likelihood of developing diabetes. This is because keeping your body hydrated helps it to effectively dispel any excess sugar, while also suppressing the urge to binge on unhealthy food.</p>
<p>High glucose levels can also cause dehydration, with maintaining a high level of water intake is the best way to avoid any such risk. Such a routine can also help prevent blood sugar levels from becoming too concentrated, which can act as another gateway to diabetes. For those at high risk (as well as those already diagnosed with diabetes), it is best to avoid soft drinks and soda altogether in favour of water or unsweetened green tea.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68662 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/11/vitamins-2022-08-01-04-49-40-utc.jpg" alt="" width="700" height="525"></p>
<p>&nbsp;</p>
<p><em>(Text: Zaira Abbas)</em></p>


Diabeating- Avoid being one of the two million people who die from diabetes

<p><div style="width: 640px;" class="wp-video">
<video class="wp-video-shortcode" id="video-68321-1" width="640" height="360" autoplay="1" preload="metadata" controls="controls"><source type="video/mp4" src="https://www.igafencu.com/video/2210/2210_GMHK_Interview_RebeccaChung.mp4?_=1" /><a href="https://www.igafencu.com/video/2210/2210_GMHK_Interview_RebeccaChung.mp4">https://www.igafencu.com/video/2210/2210_GMHK_Interview_RebeccaChung.mp4</a></video></div></p>
<p>From music teacher to beauty maven, High Society Skin Clinic&#8217;s Rebecca Chung turns treatment rooms into safe havens</p>
<p><strong>What makes your beauty clinics stand out?</strong></p>
<p>No matter at Princess Brows or High Society Skin Clinic, we show our love and support to our clients. We don’t practise hard sell like many other establishments in Hong Kong. This is also based on my own experience: hard selling is so common place at beauty clinics in the city that quite often clients are pushed to buy treatments they don’t need.</p>
<p>Instead, we encourage clients to open up to us and talk about their problems to relieve themselves of that emotional burden. In each treatment room, we have a mirror where we place inspirational quotes and positive affirmations to inspire and remind our clients of their own beauty. Thus, they can walk out feeling happy and confident in their own skin and body. We realise that our clients are so stressed from their day-to-day life that they tend to forget to take care of themselves. We want to create a safe, stress-free space of relaxation and joy.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-68322" src="//www.gafencushop.com/wp-content/uploads/2022/10/ACK8798_p.jpg" alt="" width="466" height="699"></p>
<p style="text-align: center;">Earrings, bracelets and rings by Royal Enterprises<br />
Inez asymmetric ruched satin midi dress by A.L.C., courtesy of Net-A-Porter<br />
Heels by Mach &amp; Mach</p>
<p><strong>Could you share your perspective on today&#8217;s beauty trends in Hong Kong?</strong></p>
<p>K-Pop and K-Beauty are rapidly growing in popularity, and we have noticed a demand for more V-shaped faces. At High Society Skin Clinic, we provide HIFU [high-intensity focused ultrasound] skin-tightening treatments to achieve this look.</p>
<p>Clients can see immediate results after one session, and zero downtime which is ideal for Hong Kongers as they are so busy and want to look good after one session! We also provide Emsculpt NEO [non-invasive body shaping] and Emtone [non-invasive cellulite reduction and skin tightening] for a more toned-looking body.</p>
<p><strong>Any advice for a quick confidence boost?</strong></p>
<p>Self-love is really important, especially in trying times such as the last two years of the Covid pandemic. People are stressed – from work and from everyday life. Many people suffer from chronic stress, anxiety and mental illness and may not be aware of it.</p>
<p>I encourage them to talk to their friends, to a professional, or spend some time at High Society Skin Clinic. Freely expressing yourself is cathartic and allows you to restore your confidence.</p>
<p style="text-align: center;"><img decoding="async" loading="lazy" class="aligncenter wp-image-68323" src="//www.gafencushop.com/wp-content/uploads/2022/10/ACK8899_p.jpg" alt="" width="466" height="699"><br />
Earrings and ring by Royal Enterprises<br />
Adelaide one-shoulder feather-trimmed crepe mini dress by 16Arlington, courtesy of Net-A-Porter<br />
Belt bag by Chanel<br />
Heels by Rene Caovilla</p>
<blockquote>
<p style="text-align: center;"><em><strong>&#8220;I already have all my permanent makeup on, so basically, I don&#8217;t have to do makeup every day; I can just wake up and walk out like this”</strong></em></p>
</blockquote>
<p><strong>Tell us more about Glowagen.</strong></p>
<p>Glowagen is an edible wellness brand that I started in 2020 somewhat by chance. I had found manufacturers in Australia and Japan that made supplements that focus on health and wellness, which is something I advocate.</p>
<p>The brand has an array of products from NAD+ supplements [nicotinamide adenine dinucleotide for brain-cell health] to anti-ageing and collagen drinks. We also have supplements for breast health, especially for&nbsp;breastfeeding mothers, and skin whitening.</p>
<p><strong>What&#8217;s your daily beauty and self-care regimen?</strong></p>
<p>I already have all my permanent makeup on, so basically, I don’t have to do makeup every day; I can just wake up and walk out like this. On the rare occasions I do apply makeup, it is to attend an interview or event or go to dinner.</p>
<p>My daily skincare consists of a cleanser, serum, face cream and sunblock. I love Swiss products! My current favourites are my own formulations, the Rebecca Sylverster White Truffle Recovery Serum and the Vampire Magic Mask, as well as Cellcore and La Prairie products.</p>
<p>As for my self-care routine is going to High Society Skin Clinic and doing a session of NEO Emsculpt treatment. It burns fat and saves time, as it only lasts 30 minutes. To relax my mind, I like doing stretching and jogging. I also enjoy swimming with the family.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-68324" src="//www.gafencushop.com/wp-content/uploads/2022/10/ACK9077_p.jpg" alt="" width="466" height="699"></p>
<p style="text-align: center;">Earrings and ring by Royal Enterprises<br />
Balmain tweed double-breasted blazer by Balmain<br />
Lavera jumpsuit by Alice + Olivia<br />
Heels by Rene Caovilla</p>
<p><strong>What attracted you to medical tattooing?</strong></p>
<p>The medical tattooing we do at Princess Brows is a means to empower women and help give them their confidence back. We provide a range of services from recreating areolas on women who underwent breast surgery and hair strokes on areas such as the eyebrows for people with alopecia, to covering up skin imperfections such as under-eye dark circles, stretch marks and vitiligo.</p>
<p>When I launched the brand a decade ago, I was doing semi-permanent eyebrow and eyeliner treatments. At the time, beauty practices were still a little old-fashioned. Traditional cosmetic tattooing was done with minimal safety and hygiene standards. It was quite common to see practitioners doing these&nbsp;tattoos with no gloves or sensitisation, and there were practically no professional beauty academies teaching proper ways of executing these treatments.</p>
<p>That did not sit right with me, so I looked for better pathways and decided to go abroad to learned more about microblading, cosmetic and medical tattooing. I discovered that these techniques can go beyond perfecting beauty and become a way to empower and restore confidence.</p>
<p>Then, noticing that most microblades used in cosmetic tattooing in Hong Kong were made in China and undergo minimal sterilisation, I started&nbsp;The House of PMU, a series of high-quality semi-permanent eyebrow, eyeliner and lipliner pigments made in Germany to ensure a high standard of safety and hygiene. We provide precision microblades to carry out safe, sanitary treatments responsibly. The best part is that our pigments come in a range of custom-made colours dedicated to the Asian market.</p>
<p><strong>High Society Skin Clinic opened a new flagship branch this April. What&#8217;s next for you?</strong></p>
<p>We have been lucky to be able to expand High Society Skin Clinic within the same building as our previous venue. We now take up an entire floor, affording a larger space and upgrading our technology, equipment and machines to give our clients a more comfortable experience and the best services.</p>
<p>We have been able to franchise G.E.L. Lashes [next-generation eyelash lifting] in more than seven countries worldwide. In the near future, we would like expand to retail and hopefully open more stores in popular shopping malls. We have also expanded our supplement brand, Glowagen, to Watson’s across the city and hope to move to China and beyond soon.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-68326" src="//www.gafencushop.com/wp-content/uploads/2022/10/ACK9037_p.jpg" alt="" width="466" height="699"></p>
<p style="text-align: center;">Earrings, necklace, bracelet, rings by Royal Enterprises<br />
X Revolve bustier gown by For love &amp; lemons<br />
Heels by Alexander Wang</p>
<blockquote>
<p style="text-align: center;"><em><strong>“We place inspirational quotes and positive affirmations [on the mirrors] to inspire and remind our clients of their own beauty”</strong></em></p>
</blockquote>
<p><strong>Tell us about your childhood and how you realised your passion for beauty.</strong></p>
<p>My childhood in Hong Kong was pretty average; I grew up just like any other local girl. I studied at local schools and learned how to play the piano. I started teaching music at the age of 15 and for more than 10 years I enjoyed it, but I also came to the point when I was ready for a change.</p>
<p>Beauty and fashion have always been passions of mine. I remember that I used to love playing with Barbie dolls, doing their makeup and getting them dressed. I started doing semi-permanent makeup treatments as a hobby, but never thought I could make it into a career until I was 30 and decided to pursue it seriously. Shifting my career path, I decided to create something of my own and launched Princess Brows in 2011.</p>
<p>At the time, Hong Kong didn’t have too many semi-permanent makeup practitioners, so I was keen to learn various techniques and styles of cosmetic and medical tattooing. Then, once Princess Brows was up and running, I realised that there are so many other avenues for creativity and innovation in the beauty industry. In 2018, I expanded my business with High Society Skin Clinic, where we offer body contouring and hair-removal treatments with the intention to foster empowerment and confidence in one’s own healthy, happy body.</p>
<p><b>Who is the person you look up to the most? Any personal heroes?</b></p>
<p>My husband! He takes care of me, my family and my business. We actually started this business together. Though he has a job of his own, he used his spare time to take care of the finances, and basically did the things I didn’t want to do! I am really lucky to have someone who gives me unconditional support and trust, and is able to take care of the family. He takes my son to school every day and cooks for me, too!</p>
<p><b>Finally, if you could pass down anything to your children, what would it be?</b></p>
<p>Definitely not money! The most important thing for me is that my children grow up kind and respectful of other people, no matter their background – that is the most fundamental value I hope to pass on to them.</p>
<p>My children are now four and 14 years old. They don’t know their goals yet, and I, myself, am still trying to figure out how to be the best parent I can be. But I am also blessed to be able to put them in the best schools and trust that the teachers are able to nurture those good values in them as well.&nbsp;</p>
<p><strong>Thank you.</strong></p>
<p>&nbsp;</p>
<p>(Interview by: Roberliza Eugenio; Photographer: Jack Law; Art Direction and Styling: Jhoshwa Ledesma; Videographer: Jackie Chan; Hair &amp; make up artist: Angela Shum; Venue: High Society Skin Clinic &#8211; Central Branch)</p>

Rebecca Chung on female empowerment and self-love

<p>If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts.&nbsp;Resting your muscles is as vital as flexing them while you work out towards optimal fitness.</p>
<p>&nbsp;</p>
<p><img decoding="async" loading="lazy" class="wp-image-68205 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important.<br />
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation.<br />
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.</p>
<p><img decoding="async" loading="lazy" class="wp-image-68206 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p><strong>Overtraining Pain</strong><br />
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process.<br />
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation.<br />
<img decoding="async" loading="lazy" class="aligncenter wp-image-68211 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p><strong>Mind Over Muscle</strong><br />
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.</p>
<p><img decoding="async" loading="lazy" class="size-full wp-image-68212 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470.jpeg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470.jpeg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470-200x133.jpeg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470-600x400.jpeg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p><strong>Carbs and Healthy Fats</strong><br />
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out.<br />
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery.<br />
<img decoding="async" loading="lazy" class="aligncenter wp-image-68210 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p><strong>Active Resting</strong><br />
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery.<br />
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation.<br />
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches.<br />
<img decoding="async" loading="lazy" class="aligncenter wp-image-68209 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p><strong>Sleep Well</strong><br />
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours.<br />
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep.<br />
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.</p>
<p>&nbsp;</p>
<p><img decoding="async" loading="lazy" class="wp-image-68204 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg" alt="" width="700" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-200x86.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-600x257.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>&nbsp;</p>
<p><em>(Text: Zaira Abbas)</em></p>


Post-workout muscle recovery for a healthier mind and body

<p>When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.</p>
<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67697" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.</p>
<p>It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.</p>
<p><strong>Exercise &amp; Meditation</strong></p>
<p><figure id="attachment_67704" aria-describedby="caption-attachment-67704" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67704" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67704" class="wp-caption-text">(Photo courtesy of Defin8 Fitness)</figcaption></figure></p>
<p>Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.</p>
<p>Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.</p>
<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67696" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo</p>
<p><strong>Nutrition</strong></p>
<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67698" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.</p>
<p>Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.</p>
<p><strong>Natural Supplements</strong></p>
<p><figure id="attachment_67693" aria-describedby="caption-attachment-67693" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67693" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67693" class="wp-caption-text">(Photo courtesy of Glowagen)</figcaption></figure></p>
<p>Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.</p>
<p>“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”</p>
<p><strong>Acupuncture</strong></p>
<p><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67701" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.</p>
<p>Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.</p>
<p>&nbsp;</p>
<p><em>(Text: Roberliza Eugenio)</em></p>
<p>&nbsp;</p>


wellness-natural-ways-balance-homrones-health-wellbeing-gafencu 600x337

Tag: wellness