Best vitamins for healthy skin

How vitamins can help with skin aging

When we talk about health it’s important to consider how you treat your skin because your skin is the largest organ of your body. Although it is impossible to 100% prevent the effects of aging, you can add a variety of vitamins for healthy skin to your diet. From fighting fine lines and wrinkles to reducing the appearance of acne, vitamins offer a variety of benefits for skin health. Some vitamins even act as antioxidants preventing free radicals from damaging cells in the body and skin.

What vitamins are good for your skin

Vitamin A

Vitamin A plays several roles in improving and protecting your skin’s health. First, it protects the skin against the effects of ultraviolet radiation damage. It boosts skin cell turnover, improves skin texture, and refreshes collagen production.

Vitamin A has been shown to improve the effects of photoaging on the skin. These effects include wrinkles, hyperpigmentation, freckles, and roughness.

You can obtain more vitamin A either by taking it orally through fish oil or from foods like milk, eggs, dark leafy greens and mango.

B-complex vitamins

The eight B vitamins are vital for the health of our entire bodies. However, they can be considered the best skin vitamins because they offer so many different benefits for skin health. For example, B vitamins help improve the signs of aging, acne, and skin tone.

Vitamin B-3, niacinamide, has been shown to reduce the appearance of age spots and discoloration. Vitamin B-5 has been shown to reduce acne and skin inflammation. Both B-3 and B-5 can help improve skin tone and texture. And according to a 2018 study, vitamin B can help the body produce new skin cells.

The best source of vitamin B complex includes seafood, poultry, eggs, meat, dairy products and fortified foods like cereal.

Vitamin C

vitamin c foods
 

Vitamin C is vital for skin health. Both dietary and topical vitamin C are beneficial for skin cells. Vitamin C has strong antioxidant properties and plays a vital role in collagen production. Some studies have shown that vitamin C as a skin vitamin may be effective against ultraviolet-induced photodamage.

The antioxidant properties of vitamin C protect skin cells from UV-induced damage caused by free radicals. Beyond its antioxidant properties, vitamin C regulates the synthesis of collagen. In addition, it has been shown to stabilize collagen production, which increases its ability to repair damaged skin.

An observational study found that higher levels of dietary vitamin C were associated with better skin appearance, with notable decreases in visible wrinkles.

You can obtain vitamin C from fruits and vegetables such as strawberries, oranges, grapefruit, tomatoes, bell peppers and cruciferous vegetables.

Vitamin D

While Vitamin D is typically linked to bone health, it has also been shown to greatly benefit your skin health and help treat skin conditions like dry skin and eczema.

According to an Archives of Internal Medicine report, 77% of Americans “have a deficiency in vitamin D levels, affecting their overall health.” So it’s essential to get a healthy amount of it, but you must get this vital skin vitamin without also getting a sunburn. Healthy levels of vitamin D have been linked to the prevention of skin aging, but too much sun will accelerate skin aging. Because of this, it’s a good idea to take an oral supplement. Don’t let a lack of vitamin D make you less than mindful about how much sun you’re getting. Always wear sunscreen.

Vitamin D can be found in cod liver oil, salmon, swordfish, tuna fish, orange juice fortified with vitamin D and dairy fortified with vitamin D.

Other health benefits of vitamins

Just as there are vitamins for healthy skin these vitamins are equally important for your physical, mental, and emotional health. Due to depleted soil, industrial farming, and the increase in processed food production our food supply has fewer nutrients than it once did. Vitamins are a great way to supply the body with the nutrients our bodies are lacking.

For example, Vitamin D helps with our body’s absorption of calcium from our diet which can help prevent osteoporosis and bone density loss. Low vitamin D can also lead to anxiety and depression. Vitamin A also helps to promote bone health. Both vitamin B6 and vitamin C helps boost your immune system to guard your body against the risk of infection and help fight free radicals in the body.

Choosing the best vitamin supplement for you

When deciding which vitamins you need it’s best to have your doctor run a blood test to test for any deficiencies. You should also tell your doctor if you experience any of the following symptoms of vitamin deficiencies: extreme hair loss, bone or joint pain, excessive fatigue, sudden vision changes, wounds that heal slowly, or an irregular heartbeat.

Also watch out for skin issues possibly related to vitamin deficiencies. Hyperpigmentation could be a symptom of vitamin B12 deficiency and red, dry or itchy skin could be a sign of vitamin D deficiency.

For more skincare tips and figuring out for you the best vitamins for healthy skin check out Skin Spa New York.They are a skincare concierge service we’ve partnered with here in New York City who offer all types of skin treatments to improve fine lines, skin laxity, and more. You can reach out on their site to book a consultation with one of their specialists. 

Strength training for obese beginners – here’s why it’s so effective!

Is strength training for obese beginners different?

Strength training for obese beginners should be no different from anyone else just starting out. It’s always a good idea to start with low-impact strength training using only your body weight for resistance. This helps protect your joints and puts you less at risk for injury. The benefit of doing strength training far outweighs doing just cardio. Not only are you burning calories, you’re also taxing your muscles and joints to promote strength and new muscle growth. The other benefit is the more you weigh, the more work you’re putting on your body doing body weight strength training. As a result, you burn more calories leading to more weight loss when you couple this with a calorie deficit macro-friendly diet. 

How to gauge appropriate exercise intensity and frequency

A good way to measure how hard you should be training is judging by your RPE (rate of perceived exertion). This looks at your workout intensity based on a scale of 1-10 with 1 being no intensity and 10 being maximum intensity. When you’re just starting out you should aim for an intensity level of a 5 or 6 and as your body adapts you should shoot for a 7 or 8 for intensity. Anything less or more than this would not be sufficient. 

You can also judge intensity by how many reps of any given exercise you can do. You should comfortably be able to perform at least 5 reps before rest. If you can’t you can go with a modified version until you’re able to work your way up to at least 5 reps. As you get stronger, you should be able to comfortably work up to 10-15 reps of any exercise before resting. 

Exercise frequency should be based on what you can maintain consistently. Ideally, you should aim for 2-3 times per week for at least 20-30 minutes of active exercise at a time. 

Obesity beginner workout program

There are different types of low-impact non-weight bearing exercises you can do to start your fitness journey. Walking, swimming, cycling, and walking the stairs are all great for you!

These are exercises you can seek out in your everyday life by for example opting to take the stairs instead of the elevator and cycling or walking instead of driving to get to your destination.

In order to get more strength training in your routine, it’s also a good idea to do low-impact body weight exercises such as planks, hinges, wall sits, wall push-ups and superman hold in a prone position. These are all compound movements, which are also functional making them much more beneficial to your health. Compound movements involve the engagement of multiple muscles and joints so you gain more from the movement. Functional means it’s applicable to how you move in everyday life. The more your body is adapted to move well the less at risk you are for injury. 

With any new exercise program, form is most important. You want to make sure you’re only choosing exercises you can perform correctly. Modify your routine as needed to ensure your mastering form first. 

Four weight loss exercises you can modify as an obese beginner

    1. Strength training for obese beginners should focus on compound exercises that are easy to modify. The plank is a great exercise because it involves your entire body. It’s a great way to build strength and get your heart rate up. To modify the plank you can either drop to your knees from the floor or elevate into an incline plank on the wall. Start off by seeing how long you can hold this position with good form and then start timing yourself until you can work up to a minute.

 

    1. Squats are a great exercise for working your lower extremities. It also requires stability and mobility. You can modify it by doing squats over a chair or bench where you lower into a seated position and then push yourself back up to a standing position. You can also modify with a wall sit. Focus on depth here and good form. As you get stronger gradually increase the reps you can do.

      squat exercise

 

    1. A lying glute bridge hold is great for strengthening your posterior chain as well as your back. It’s also great for helping to promote good hip and back extension. To modify this exercise you practice holding for a second or two before lowering back to the floor. As you get stronger you can hold for longer at the top and perform more repetitions.

 

  1. Push-ups are a great compound exercise for hitting the upper body and core. You can easily modify this exercise by starting from your knees or you can perform them elevated from the wall. As you progress, you can aim to do full push-ups from the floor and even other variations of push-ups.

Diet is also a factor for overweight beginners

While strength training is a great place to start for obesity, it’s not always enough for fat loss. Your calorie consumption and protein intake are also equally important not only for fat loss, but for improving your lean body mass. No matter how hard you train you can never outperform your diet. A healthy caloric deficit, which should look different for everyone, coupled with a macro-friendly diet and exercise is the key for the treatment of metabolic disorders, reduction in the risk factors of cardiovascular disease and fat storage in the body. It’s also beneficial for improving your overall body composition, which helps enable you to maintain long-term results.

Do you need help with your fitness goal? Get in touch with our specialized fitness trainers to start your journey for recovery now or book your free 1-1 consultation with us.

Best ways to lose belly fat

Why it's impossible to target belly fat

Contrary to popular belief, there are unfortunately no specific exercises you can do to target stubborn belly fat. You can do crunches all day and have very little to show for it. This is because where we lose fat is genetically redetermined so trying to focus solely on your stomach will only leave you frustrated. Focusing instead on losing weight overall will however help you in your pursuit. However, this is no simple process. 

5 Ways diet and nutrition play a role in belly fat

Diet and nutrition is the most important first step to take for stomach fat loss. You can never compete with an unhealthy diet no matter how much exercise you do. Here are 5 tips you should start doing:

  1. Curb your intake of alcohol and sweetened beverages.  Calories from alcohol add up fast, which can quickly put you into a caloric surplus. Increased regular alcohol consumption has also been linked to increased belly fat likely due to an increase in visceral fat. Sugary beverages act the same way in that they spike your blood sugar and insulin levels resulting in more belly fat storage.
  2. Avoid foods that contain trans fats, which have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain. Trans fats are found in processed foods such as pre-packaged foods, margarine and spreads, fast foods, and fried foods. To help avoid trans fats start eating more whole foods and pay attention to food labels. Trans fats can also be labeled as partially hydrogenated fats.
  3. Eat a high protein diet. This doesn’t mean you have to cut out carbs, it just means approximately 30% of your calories should be coming from protein. Protein is important for weight management because it raises your metabolic rate, which allows you to burn fat more efficiently. Protein also keeps you full longer to keep you from overeating and helps you retain muscle mass during weight loss to improve your overall body composition.
  4. Cut back on carbs, especially refined sugars. Replacing simple carbs with unprocessed complex carbs such as whole grains can be enough to trigger belly fat loss. Refined carbs are void of most fiber, minerals, and vitamins so they are considered “empty calories,” These foods include: white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals and added sugars. Due to their high glycemic index, simple carbs lead to rapid spikes in blood sugar and insulin levels after meals. High levels of insulin over time result in fat storage, specifically around the abdomen. 
  5. Eat more soluble fiber, which is slow to digest, keeping you full longer to prevent you from overeating. Good sources of soluble fiber include flax seeds, Brussel sprouts, avocados, blackberries, and legumes. Soluble fiber also helps with weight loss by blocking fats that would otherwise be digested and absorbed.

Other beneficial ways to target stubborn belly fat

Belly fat isn’t only caused by what you eat. Your lifestyle also plays a role. Here are other ways you can lose your belly fat:

  1. Lower your stress levels. Chronic stress causes a spike in the hormone, cortisol. There has been shown to be a strong link between uncontrollable stress and bell fat. You can learn to manage your stress levels through exercise, meditation, and sleep.
  2. Exercise, specifically resistance training. Strength training promotes muscle growth, which increases your energy expenditure. You end up burning more calories throughout the day. Resistance training also helps reduce visceral fat, which tends to store around the mid-section.
  3. Stay active. It’s important that you don’t remain too sedentary. Aside from exercise, you should spend less time sitting and more time moving. Spend more time outdoors. Get more steps in.
  4. Get more sleep. Believe it or not the amount and quality of your sleep has an effect on your weight. Aim for at least 7 hours of restful sleep per night.
  5. Drink more water. Dehydration causes your body to retain more water causing bloat. It can also lead to poor digestion and constipation.

Lose belly fat and live healthier too

Although you can’t magically melt belly fat away, with the right diet and lifestyle changes you can achieve your desired results. Give yourself time and recognize how these changes not only help you get rid of stubborn belly fat but also help you feel better too! When you live a healthier lifestyle you’ll look and feel better on the inside and out!

Is strength training enough for fat loss

Strength training effects on fat loss

Strength training as we know helps us build muscle and get stronger, but that’s not all. Through this process, we are also reshaping our metabolism enabling our bodies to burn more calories at rest. The more muscle we have on our body the more energy output we have, which allows our body to break-down our fat stores in order to meet this new demand. Also having a higher muscle mass percentage improves our body composition. This is our lean mass to fatty mass ratio. Having a lower body fat percentage helps us better manage our weight in the long run. Strength training can often lead to a higher after-burn effect. This means that the body continues burning calories even after the workout is over. 

Calorie consumption is equally important for fat loss

While you will gain benefits in fat loss from strength training alone, it will only get you so far. Diet and calorie consumption are equally as important. Being in a calorie deficit will help you lose some weight because it means you’re burning more calories than you are consuming. However, working to heal your metabolism by slowly increasing your calories until you’ve reached a slight surplus before then going into a calorie deficit will help you not only lose fat, but improve your body composition. It’s much easier to manage your weight in the long run when you have a body composition comprised of more lean mass vs fatty mass and thus a higher basil metabolic rate.

Here’s how it works. When you are in a slight calorie surplus you’re able to focus on building more muscle since muscle requires a more substantial calorie supply. Then when you put yourself in a calorie deficit you’re able to lean out burning more fat, but also while carrying a higher percentage of muscle mass. This is how you achieve a lean strong physique without becoming “skinny fat.”

Why protein is so important for fat loss

Another important factor to consider when it comes to diet is protein intake. Consuming a diet that is higher in protein will help improve your fat loss and here’s why:

  • Protein keeps you more satiated thus keeping you from overeating. A recent study found that “increasing protein from 15% to 30% of calories made overweight women consume 441 fewer calories each day without intentionally restricting anything.”
  • Protein is the building block of muscle so more consumption promotes new muscle growth while also maintaining your current mass. The more muscle you have on your body the more efficient your body is at burning fat.
  • Protein has a higher thermic effect than fat and carbs so it boosts your metabolism and increases your calorie burn. A higher metabolism and calorie burn allows you to burn fat more efficiently.

Strength training alone is not enough

If you want to focus on losing fat while maintaining a healthy metabolism and most importantly keeping the weight off then you want to couple strength training with a high protein calorie deficit diet.

Tracking your calorie consumption and your weight is very beneficial so you can see if you’re already in a calorie deficit. If you are then you may want to take the extra time to reverse diet out of the deficit to pack on more muscle before going into a calorie cut. If you’re already in a calorie surplus you can spend some time here strength training first to build more muscle before going into a cut. Bottom line, if you have the time it’s always useful to delay going into a calorie deficit to improve your metabolism and body composition first. Do this while maintaining a high protein diet with at least 30% of your calories coming from protein. 

Fat loss isn’t the only thing you should be concerned about. This process is how you can guarantee lasting fat loss results while also maintaining a healthy optimal metabolism and healthy body composition.