The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Wellness (page 1 of 2)

Forest Bathing: how nature can improve your quality of life

Forest Bathing: how nature can improve your quality of life

Life can be stressful and everybody needs to relax and pamper. Nature can totally be a loophole to escape problems. Indeed, researchers in Japan and South Korea have demonstrated that simply being surrounded by nature may improve your general health, by both reducing the feelings of stress and its impact on our body (cortisol, high blood pressure, energy) and minds (mood, sleep, focus). During the 1980s, forest therapy (named Shinrin-yoku) was developed in Japan and now the concept is spreading throughout the world.

The idea of forest bathing is that by spending quality time with nature, you can increase your mental and physical well-being. Of course, if you live in the city, it won’t be an easy task to incorporate aspects of forest bathing into your day, especially knowing that the recommended timing is 2-4 hours per session! But even if you manage to organize a longer nature chilling session one day per week, you can receive some health benefits.

How to do it?

Find a quiet place to settle yourself in the middle of nature (it might be in the forest, in a sprawling field, next to a river or even in the quiet corner of a park).

Obviously, pack away any distracting device (phone, camera, etc). Sit, take off your shoes, and breathe. The connection of your feet to the earth are really important to ground and connect.

Try to connect with nature with your five senses, one at a time by feeling, listening and touching the environment around you (listen to the tall grasses moving, the birds chirping, touch the grass, feel the sun on your skin, etc).

Spend the most time you can outdoors

Even if you live in the city, you can try to spend time outside and breathe fresh air (for example during your lunch outside if it’s a nice day). Exercising could be also a good opportunity to spend time outdoors. Go running or training in the park or in the garden! When you can do it, avoid the transports and go by foot!

Bring the nature in your house

If you don’t have access to natural spaces, invite nature to your place! This also forms part of the Shinrin-yoku therapy! Add plants, able to survive, in your living place, Moreover, plants clean the air you are breathing!

You can also opt for reed diffusers or essential oils (as cedar, fir, sandalwood or pine) or nature sounds (rainforests, ocean waves, crickets, etc). It’s also important to keep the air fresh and clean by opening the window (make the air circulate).

If you are interested in knowing more about this kind of therapy, you can read the book of Dr. Qing Li who digs into the Japanese concept of Shinrin-yoku (forest bathing).

 

Beauty: soft hands winter kit

Beauty: soft hands winter kit

Say goodbye to dry hands and avoid cracked skin during winter with our tips for soft hands!

First of all, knowing the cause of your dry hands can help you to fix the problem from its source.

What causes dry hands?

In general, dry hands are due to a lack of hydration and moisture, unless you are suffering from psoriasis, eczema or another skin problem.

How to avoid having dry hands?

Here you have a list of the best things to do in order to prevent dry hands!

🔸Protect your hands with gloves

Dehydration can be caused by bad weather conditions (rain, cold, wind, hard sun). So when the temperatures are cold, rain is falling or wind is blowing, try to wear gloves specifically for your outdoor cardio time: when you run, cycle or exercise.

🔸Apply hand creams daily and take it with you everywhere

Opt for hand creams with ingredients that will help hydrating and lock the moisture inside of your hands such as glycerine, hyaluronic acid, petroleum, shea butter or lanolin.

Protect your skin from the heat too because high temperatures can make your skin feel thirsty.

🔸Drink water

As dry hands are most of the time caused by dehydration, don’t forget to drink your daily amount of water (2 liters/day).

🔸Avoid chemicals products

If you are always using an anti-bac when you are out of the house, consider using a natural alternative without any chemicals products or alcohol, which could seriously damage your skin.

The same for the household cleaning products, no surprise! Wear gloves when you transform yourself in a housewife.

🔸Hydrate your skin after swimming

Swimming or washing your hands repeatedly can take away the natural oils from your skin, which help to keep them hydrated. After swimming, you should apply a hand and body moisturizer in order to keep your hands soft.

Now you have everything on your hands in order to have soft hands! 

 

Why stress can cause weight gain

Why stress can cause weight gain

Nowadays, stress is becoming even more present in the society:  social networks, long working days, pressure at work, lack of physical activity are the main causes.  Indeed, stress is the cause of many health problems: depression, anxiety, asthma, heart diseases, diabetes, etc. But stress has also an impact on our hormone levels and weight gain.

Any source of stress, from physical to emotional will produce cortisol (the stress hormone) in your body. This hormone is necessary for our survival because it allows us to take a quick decision in order to get out of danger (alertness).

However, when we are under constant stress, our body produces too much cortisol which has an impact on our metabolism and emotional feelings, causing anxiety, insomnia, fertility problems, and weight gain.

Let’s see how stress can have a bad impact on your quality of life and can cause weight gain.

🔸Stress contributes to sleep disorders

Like we said before, Cortisol is the hormone responsible for the alertness so that it will keep you awake and make you pay more attention to your environment. If the cortisone levels are elevated throughout the day, it can generate difficulties to fall and stay asleep. The lack of sleep will affect the levels of hunger hormones, causing appetite and reducing the feeling of fullness which contributes to weight gain.

🔸Stress increases cravings

The cortisol affects your mood, sleep, and digestion so that it will directly contribute to sugar and carbohydrate cravings when you are feeling down or stressed. According to some researches, people with high cortisol levels are consuming more calories during the days with high stress.

Why? The stress decreases the levels of “happy hormones” so that we are looking for rewarding eating experiences which used to be high-calorie foods.

🔸Stress can affect your digestive system

Stress is one of the leading cause of digestive disorders such as diarrhea, constipation, acid reflux, gas and intolerances. This is due to the fact that stress increases inflammations.

This is why you should eat a variety of high-fiber whole foods during stressful periods.

🔸Stress burns your energy and makes it difficult to stay active

Even if a healthy diet is important to lose some weight, doing some physical activity is essential. Stress increases inflammation and can weaken the immune system which can cause a lack of energy,  frequent illness, and soreness in your muscles.

🔸Stress can affect your mood

All the previous points above have an impact on brain activity and mood stabilization.

When we are stressed, we are more likely to follow old habits. Stress can block you at the start of a new project like exercising or improving the quality of life (you will be less motivated).

 

Hair care: the best essential oils

Hair care: the best essential oils

When it comes to taking care of your hair, whether your objective is to stimulate hair growth or to treat brittle hair, essentials oils are one of the few natural ingredients that can make your hair healthier. There are different essentials oils, adapted to each hair type. Do you have oily hair? Or dry hair? Let’s find out which essential oil suits to your hair needs, then try one of these simple ways to apply it!

If you are preparing your own shampoo or hair spray with natural ingredients, you can also add some essential oils. Otherwise, add it to your natural hair products. But don’t apply essential oils directly on your hair.

  1. Moisturize dry hair

If your objective is to nourish your dry hair, essential oils are the best way to seal moisture into the damaged hair. The best ingredients for dry hair are lavender, geranium, sandalwood, rose and chamomile, which help balance the scalp’s oil production and will naturally hydrate your hair.

How to apply it? Add 10 essential oils drops to 1 tablespoon of jojoba, coconut or olive oil, add the mixture to your bottle of shampoo and shake.

  1. Reduce oily hair effect

If you have oily hair, try to use shampooing less often. You can use the oils of lemon, clary sage, peppermint, geranium, and juniper in order to balance the oil production of your scalp.

How to apply it? Add 1 teaspoon bentonite clay (you can buy it on Amazon) and 20 drops of essential oil to your shampoo or pour the mixture to a salt spray and spritz the roots of your hair.

  1. Activate hair growth and prevent hair loss

Some studies have shown that essential oils could actively stimulate hair growth and could be used as conventional hair loss treatments. The essential oils with rosemary, peppermint, lavender, cedarwood and clary sage are the most effective.

How to apply it? Add 10 drops rosemary, 5 drops of peppermint (or 15 drops of one of the other oils) to your shampoo or conditioner bottle and shake. In order to stimulate hair growth, massage into your scalp each time you are washing your hair.

You can also use it as a hair serum, by applying to the roots of your hair, leaving it on hair overnight and washing your hair in the morning.

  1. Get rid of dandruff

Many essential oils are great to combat dandruff. Lemongrass is the most effective, then you can also try tea tree, rosemary or peppermint.

How to apply it? Add 20 drops of essential oil to your shampoo or conditioner or let the essential oils rest overnight as hair mask with tea tree and peppermint oils.

  1. Itchy scalp

Essential oils are great to calm irritated skin. Lavender, rosemary, clary sage, chamomile, and tea tree are naturally anti-inflammatory.

How to apply it? You can add the essential oils to an apple cider vinegar scalp scrub or some drops of chamomile and lavender to a honey hair mask.

With all these essential oils, you are ready for your daily hair care!

4 homemade face scrubs to treat your skin as a princess

 

4 homemade face scrubs to treat your skin as a princess

After the sun baths of summer, it’s time to revitalize your skin! Find out here four natural recipes for facial scrubs that can be prepared with the ingredients of your kitchen!

Exfoliation is an important step of your daily facial routine and we recommend to do it 2-3 times a week. Why exfoliation is so important? Because it will help your skin to get rid of dead skin cells by uncloging pores. Try one of these homemade face scrubs and give us your opinion!

🔸Oat Face Scrub

This face scrub is very easy to prepare! You just need a blender, water, and ½ cup old-fashioned oats.

In a blender, blend the oats until ground. Take the ground oats in your hand and add water in order to obtain a pasty form. Spread gently the mixture into a clean face and neck. Rinse with warm water. If you don’t use all the mixture, you can store it in an airtight container for the next use.

🔸Honey & Brown Sugar Face Scrub

For this scrub, you need 1 tablespoon brown sugar and 1 tablespoon honey. Mix together the sugar and the honey. Apply to clean face in circular motions. Rinse with warm water and use a washcloth to remove all the mixture.

🔸Baking Soda cleanser

You can use your cleanser and double its function by adding 1 teaspoon of baking soda: you created an exfoliating cleanser.

🔸Coffee & Oil Face Scrub

If you have a coffee machine with grounds, then reuse the coffee grounds from your morning cup! Use 1 tablespoon coffee grounds and add 1 tablespoon of oil (olive or rosehip). You have a scrub ready to use!

 

4 ways to recover after eating too much

 

4 ways to recover after eating too much

Even the healthiest people may go through some overeating periods during which they eat too many sweets, snacks, or fatty burgers. The reason? Too much work or stress, too many office events, weddings, birthdays… Every opportunity is good to break your diet!

The problem happens when you associate this type of food with these events and occasions (bad habits). For example, every time you are under stress or you are tired, you will eat a pint of ice cream to “feel better”. And the worst, is that this type of pleasure is ephemeral.

The solution to get back on the right track is not by depriving yourself.

Find out our tips to establish achievable goals and recover after eating too much: 

🔸Change your way of thinking

Depriving yourself of the “unhealthy” foods you love, and being frustrated is not the solution. You have to maintain a balance: find a healthy way to eat your favorite meal. For example, replacing the butter with coconut oil or extra virgin oil is a good step.

Fix objectives you can achieve: for example, one healthy meal by day in the first instance. 

🔸Increase your intake of fiber-rich foods

If you eat foods rich in fibers as well as a variety of vegetables, fruits, whole grains, beans, and other plant-based proteins, you will feel full longer which reduces hunger and may help you lose weight. In addition, most of the time, the foods rich in fibers are also rich in antioxidants, which can help treat inflammations in the body caused by stress due to unhealthy eating habits.

We recommend the green smoothie bowl, rich in fibers and low in sugar to reset your body after overeating.

🔸Follow a meal plan

The best strategy to fight overeating is to create a meal plan that includes your breakfast, lunch, dinner, even dessert and healthy snacks for every single day. Prepare a shopping list for the all week, you will be less tempted to buy unhealthy foods and it will help you to have more control over what you eat.

🔸Move

There is no secret: nutrition and sport go hand in hand. If you eat too much, your metabolism will slow down because you are consuming more calories than you are burning. By working out, your body understands how to use carbs and fats efficiently.

Moreover, exercising can help you to reduce stress and can help reset your body for new healthy habits.

 

Losing weight: 10 morning habits to get into

Losing weight: 10 morning habits to get into

Losing weight, no matter what objectives you have, may be a hard thing to achieve, specifically if it involves a complete change of your current lifestyle. In fact, people making smaller changes in their routine have reached better results. The change has to be done steps by steps.

Here are 10 simple morning habits you can get into in order to reach your weight loss goal.

  1. High-protein Breakfast

Studies have shown that having a high-protein breakfast can help to lose weight by increasing fullness, reducing craving and ghrelin levels (the hunger hormone responsible for increasing appetite). A good example of high-protein breakfast is eggs, yogurt, cottage cheese, nuts, and chia seeds.

2. Water, water and water

Drinking a lot of water throughout the day has been associated to better results in weight loss and can help reduce appetite. Start the day by drinking one or two glasses of water before breakfast in order to boost weight loss (easy!).

Water can help increase the number of calories your body is burning and reduce the number of calories you are consuming at breakfast.

A study on overweight women demonstrated that they lost 4.4 pounds (2kg) more over one year just by increasing their water intake to one liter per day.

 3. Weigh Yourself

Weighing yourself daily can increase your motivation and give you a better control on your weight evolution (increase restraint). Studies prove that controlling the weight can increase weight loss. Weigh yourself preferably when you wake up.

4. Sunbathe

Get some sun will provide you with all the vitamin D you needs, which can increase weight loss. Having breakfast in a terrace would be perfect but this becomes harder in winter. However, a study has shown that even simple exposure to light can have an influence on weight.

5. Connect with your senses

The practice of mindfulness can help increase weight loss and promote healthy habits. How can you practise it? When you wake up, spend 5 minutes in your room and connect with your senses.

6. Move

Doing a few physical exercises directly after going out of your bed may increase satiety and improve blood sugar control.

7. Plan your lunch

The quality of your diet will be improved if you prepare a meal plan with home-cooked meals. Planning will make you do better food choices (quality and variety) and has been shown to increase weight loss.

8. Sleep well and longer

Sleeping bad may increase appetite and cravings. 

9. Go to work by bike or by foot

If you have the possibility to go to work by bike or by foot, do it! Even a few times per week, it will boost your weight loss!

10. Track what you eat

Tracking your food intake may help increase weight loss by having more control over what you eat. You can buy a diary or use an app to record your daily intake. 

 

6 REASONS TO GET MOVING

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Even small amounts of physical activity can be good for your health. But do you know all the reasons why?

If the thought of exercise turns you off, it may be time to reframe your perspective. Research shows that it’s not just structured exercise but any type of physical activity that has benefits. This means anything that gets you moving—a walk with a friend, raking leaves in the yard, climbing several flights of stairs—counts, as long as it gets you moving for a sustained amount of time. And any amount of physical activity is better than none. This means getting moving for just 15 minutes a day can start to bring benefits, especially if you are usually not active.

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GET HEALTHY AT WORK

wellness at job

Spring-clean your desk habits to improve your health and well-being.

For most of us, working is a necessary fact of life. And while you can’t do much about a toxic boss or a job that you don’t love, you can control some aspects of your work environment. These tweaks can help you be your healthiest self at work.

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Find out how you can fall asleep faster with these tips from a sleep expert

Shot of a beautiful young woman sleeping in her bed

If you’ve struggled with falling asleep at night, don’t give up hope! Changing up your routine in the evenings can lead to easier, sounder sleep. If you’re having trouble drifting into dreamland, these tips may help.

To sail smoothly into the land of Nod, Katherine Albert M.D., Ph.D., author of Get a Good Night’s Sleep, suggests trying one—or all—of the following:

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