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iVillage – 30 Days, 30 Ways to Better Skin

Fill Up On Healthy Fats

You’ve probably heard about the heart-healthy impact of omega-3 fatty acids, but their benefits also go skin deep. “Many skin issues, including psoriasis, eczema and some acne, are made worse — redder, angrier and more puffy — by inflammation in the body,” explains Susan Blum, M.D., assistant clinical professor of preventative medicine at Mount Sinai School of Medicine and founder of The Blum Center for Health in Rye Brook, New York. “Omega-3’s reduce that inflammation.” The body also needs these fats to help produce its own natural oils and retain moisture for soft, hydrated skin. You can find these good-for-you fats in salmon, sardines, walnuts, flaxseeds and soybeans.
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Mind Body Green – 4 Tips for Keeping Hormones in Balance

Feeling irritable? Suffering from insomnia? Experiencing bloating, headaches or hot flashes? If you answered yes to any of these symptoms, there’s a good chance your hormones are out of balance.

So many people come into my office thinking they have a Thyroid problem, when in fact it turns out to be one of their other hormone systems. The different endocrine organs: Thyroid, Adrenal, and Ovaries/Testes, are controlled by the Pituitary, a part of the brain that I call the “leader of the endocrine orchestra”. The pituitary secretes stimulating hormones that directs the secretion and activity of all these organs, and literally tells them to make estrogen, progesterone, thyroid hormone, testosterone and the important adrenal hormone cortisol. It’s important to keep in mind that this orchestra of hormones works best when all of the “instruments” are in tune. Which is precisely why an imbalance in one hormone causes an imbalance in the others.

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Well & Good NYC – Calcium without cows? How to get your daily dose

Giving up dairy is all the rage. Whether you’re heeding a dermatologist’s advice that dairy causes jawline breakouts or your MD’s because you can’t digest it—the advice seems to be the same.

But where exactly do you get your calcium if you don’t eat dairy? Should lactose-intolerant and dairy-free devotees be stocking up on supplements? What veggies have the most calcium? Three wellness experts weigh in.

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Mind Body Green – 5 Steps for Women to Ease Their Menstrual Cycle

Making these five simple dietary changes will reduce cramps, bleeding, PMS, and improve your mood in just five weeks.

1. Stop eating red meat, we’re talking beef.

2. Stop all full fat dairy. This means ice cream, cheese, full fat yogurt and all milk. You can have low fat or non fat yogurt and cottage cheese.

3. Increase foods that have omega-3 fats, like nuts, seeds, dark green leafy vegetables. Fish is a good choice, but choose fish that are lowest in mercury, like wild salmon and sardines. Check out EWG for the most updated list.

4. For 3-6 months take 3 nutritional supplements: 1 capsule of Evening Primrose Oil (total GLA should equal at least 250 mg), 1 capsule of Fish Oil (Total EPA + DHA should equal at least 500 mg). Read the labels to confirm the strength and make sure the fish oil is guaranteed pure and free of metals and PCB’s. Finally, the tried and true menstrual herb is called Chasteberry or also called Vitex. The usual dose is 1 twice daily.

5. And finally, remember to breathe. Find some form of daily relaxation to turn off those stress hormones. Balancing your cortisol will have a huge effect on your mood and inflammation, which in turn effect all of your symptoms.

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