不能錯過的美肌食材 Raw Foods for Prettier Skin

許多食材有益肌膚健康，以下食物建議天然生食，養顏效果更好：
1.羽衣甘藍和菠菜含植生素，能對抗陽光傷害，有助維持肌膚緊緻
2.核桃和開心果富含維生素B、E，有助防止細胞損傷
3.莓果與柑橘含抗氧化劑，可抗衰老、並幫助排除體內有害物質
4.蘋果含大量維生素C，有助膠原蛋白合成與血管彈性
5.杏仁乳含維生素E，可防止自由基引發細胞損傷
Many foods promote skin health. Some are at their most beneficial when eaten raw:

Kale and spinach help keep skin firm because they contain phytonutrients that provide extra protection from sun damage. Spinach is especially good because it is loaded with the nutrients beta-carotene and lutein, which have been shown to improve skin elasticity.
Tip: Try to get about three cups of either leafy green per week. Each is delicious as the foundation of a salad—even tastier mixed together.

Walnuts and pistachios are a rich source of vitamins B and E that help protect against cell damage. Vitamin E is a powerful antioxidant that fights free radicals and oxidation that age the skin prematurely, while vitamin B1 aids circulation to give skin a healthy, youthful glow.
Tip: Pair nuts with a healthy carbohydrate like fruit to help slow down digestion and the breakdown of sugar.

Berries are packed with age-defying antioxidants as well as fiber, a nutrient that helps eliminate toxins before they cause breakouts. Citrus fruits are loaded with vitamin C, a potent antioxidant that also boosts collagen production for soft, supple skin.
Tip: Think of a fresh citrus and berry salad as a delicious beauty treatment you eat!

Apples are also high in vitamin C—helpful for collagen production. The copper in apples aids the production of melanin, the brown-black pigment in skin that works as a natural sun protector.
Tip: Add a chopped apple to your salad or yogurt.

Almond Milk is great for your skin because it contains collagen-boosting copper, as well as the mineral manganese, which helps protect skin from UV damage. Tip: Use almond milk as you would regular milk, as a drink, on cereal, or blended with frozen fruit for a tasty, nutritious smoothie.

你有指甲被感染的問題嗎？ Interesting Facts About Nail Fungal Infections

指甲真菌感染的症狀是指甲增厚和變色，黃、綠，甚至黑色，甲床會變得脆弱、斷裂和剝落，這種感染是很常見，而且經常隨著年齡增加而增加，根據統計，約3-5％的人口患有某種類型的指甲真菌感染，提供一些有關指甲真菌感染的事實
1. 30％的皮膚感染是指甲真菌。 
2. 指甲真菌感染影響總人口的5％，20%是60歲以上，50％是70歲以上。 
3. 大多數的指甲真菌感染是由念珠菌所引起的。
4. 男人得腳癬的機率高於女性。
5. 接近水或潮濕地方的人容易有指甲感染。
6. 危險因素包括年齡、血液循環減弱、糖尿病、指甲慢慢增厚，牛皮癬，長時間不穿鞋、免疫系統失調、過度出汗等等。
7. 1/3的糖尿病患有甲癬。
A nail fungal infection, or onychomycosis, is a fungal imbalance that affects the fingernails and toenails. The most common symptom is a thickening and discoloration of the nail to yellow, green, and even black. As the problem progresses, the nail bed can become uncomfortable, brittle, and even begin breaking off.

How Common is Nail Fungus?
Nail fungus is surprisingly common and occurs more frequently with age. According to recent statistics, at least 5% of people suffer from nail fungus infection. Although less visible, toenail fungal infections are more prevalent than fingernail.

Toenail fungus isn’t an isolated problem, it can reveal a lot about a persons health. A nail infection may suggest that the nails are receiving poor circulation or that the immune system is affected.

Facts About Nail Fungal Infections
Onychomycosis accounts for up to 30% of all skin infections.
Nail fungal infections affects 5% of the general population, 20% of people over 60, and 50% of individuals over 70.
Conventional approaches to fungal infections are effective in less than half of all cases.
The 3 primary causes are dermatophytic fungi, Candida, and non-dermatophytic molds.
The majority of toenail fungal infections are caused by dermatophytic fungi.
The majority of fingernail fungal infections are caused by Candida.
Some molds can cause both toenail and fingernail infections.
Men contract toenail fungus more often than women.
Working in damp areas increases the risk of infection.
Risk factors include age, poor circulation, thickening of nails, diabetes, psoriasis, immune system disorders, and excessive perspiration.
One ­third of diabetics have onychomycosis.
People with psoriasis have a 56% higher risk for nail infection.

Solutions and Tips
The standard solutions include oral and topical agents, removing the infected nail, and laser therapy. Naturopathic therapies, however, are less toxic, less harsh, and more readily available. Sunlight therapy, essential oils such as tea tree or oregano oil, and hydrogen peroxide are all common, natural remedies for fungal infections. Other simple tips for fighting nail fungus include:

Keep your feet as clean and dry as possible.
Wear waterproof sandals at swimming pools and other public wet areas.
Wear clean, fresh socks daily.
Trim your nails regularly.
Avoid tight hosiery; they can promote moisture retention.

午睡の禁忌 Precautions for Napping

很多人有睡午觉的习惯，但在这些人中，有一部分人却因睡姿不当、睡眠时间失度而使午睡质量大打折扣。有四个午睡禁忌让你越睡越难受

　　据专家介绍，睡午觉不能太随便，科学、有效的午睡是健康充电的好方法，千万不要把午睡变成“误睡”，这里面就要注意四个要点和四个禁忌。

　　四个午睡要点：

　　1、睡前不吃油腻食物，不吃得太饱。油腻食物会增加血黏稠度，加重冠状动脉病变，加重胃消化负担。

　　2、午餐后不宜立即躺下午睡。午餐后大量的血液流向胃，血压下降，大脑供氧及营养明显下降，易引起大脑供血不足。一般应食后休息十几分钟再午睡。

　　3、睡姿应取头高脚低、右侧卧位。这样可以减少心脏压力，防止打鼾。

　　4、醒后轻度活动。午睡后要慢慢站起，再喝一杯水，以补充血容量，稀释血液黏稠度。不要马上从事复杂和危险的工作，因初醒时常使人产生恍惚感。

甜飲料 能喝出多少病來 Illness from Sweetened Drinks

❥坏处一：促进肾结石：在有关甜饮料和肾结石关係的流行病学研究当中，有5项都表明甜饮料消费和肾结石及尿道结石风险有显着性的相关。研究者分析认为，甜饮料降低了钙和钾的摄入量，增加了蔗糖的摄入量，可能是引起肾结石风险升高的重要因素。不过，甜饮料带来的麻烦远远不仅限于肾结石。

❥坏处二：促进肥胖：目前的研究证据已经可以肯定，多喝甜饮料会有效地促进肥胖。绝大多数流行病学调查和干预实验都表明，摄入甜饮料会促进体重的增加，而减少甜饮料摄入有利于体重控制。而且，做汇总分析的专家发现了一个有趣的现象，那就是由饮料行业所资助的研究，往往会得出体重和饮料两者之间关係不大或无关的结论。

❥坏处三：降低营养素摄入量：一些研究提示，喝甜饮料多的人，膳食纤维的摄入量通常会减少，淀粉类主食和蛋白质也吃的较少。这可能是因为甜饮料占了肚子，正餐时食欲下降的缘故。对于发育期的儿童少年来说，这实在不是一个好消息——造成虚胖。还有研究提示，多喝甜饮料的人，整体上维生素和矿物质摄入不足。

❥坏处四：强力促进糖尿病：不过，让研究者们最感震撼的，是甜饮料强力促进糖尿病的研究结论。在一项研究当中，对91249名女性追踪8年，结果发现，每天喝一听以上含糖饮料的人，与几乎不喝甜饮料的人（每个月1听以下）相比，糖尿病的危险会翻番。更不可思议的是，即便喝甜饮料没有让人们增重，体重指数完全相同、每日摄入的能量也完全相同的情况下，仍然表现出促进糖尿病发生的效果。

❥坏处五：促进骨质疏鬆和骨折： 研究还发现，喝甜饮料越多的人，奶类产品就喝得越少，钙的摄入量也越低。同样，由食品行业所资助的研究中，甜饮料和钙的摄入量之间只有很小的负面关係甚至还有正面联繫；而由政府资助的大型研究当中，甜饮料和钙的摄入量之间有明确的负面联繫。有两项研究表明甜饮料和骨质密度降低之间有显着联繫，也有研究提示，甜饮料喝得多，会带来骨折危险增加的趋势。