Home Exercises To Tone Arms

Home Exercises To Tone Arms

When you move your arms a bit, does the flesh continue to sway? Have you lost weight and now find there’s loose skin that needs some firming? It’s time to take charge. Here are some simple ideas to help. These exercises to tone arms can be done at home. When you stick with a workout program, before you know it, you’ll see significant changes and look forward to those sleeveless days.

You don’t need special equipment to tone your arms at home.

Many exercises for arms use dumbbells. You can still do them and don’t have to buy any special equipment. You probably have soup cans in your cupboard or water bottles you can fill to substitute for dumbbells. You can use that substitute dumbbell to do a tricep overhead extension. Hold the bottle or a dumbbell with both hands over your head and bend your arms at the elbow, lowering it behind your back at a 90 degree angle. Lift it back to starting position and repeat.

If you’re stuck in an office, you can still workout.

A chair dip can be done in your cubicle, but not if your chair has rollers. You need a stable starting point to do a chair dip. Sit on the edge of a chair with your legs extended and heels touching the floor. Grasp the sides of the chair with your hands and lift yourself forward, then slowly lower yourself to the floor until your arms are at a 90 degree angle. Lift yourself back up again to seated position. It’s tough. So go as far down as you can without losing control until you build strength.

Push-ups are great workouts for the arms and total body.

You’ll tighten your core muscles and build your arms by doing push-ups. Push-ups have been around for a long time and one reason is that they work. A tradition push-up get into plank position with your toes touching the ground and hands placed directly under the shoulders, with elbows at a 90 degree angle. Keep your body straight as you lift your upper body until your arms are straight with weight on hands and toes. There are traditional push-ups and modified ones. One modification is for people that aren’t fit enough to do a traditional push-up, is done with bent knees and the weight on knees and hands. To work your arms for bat wings, simply place your hands close together in starting position.

  • You can have your free time watching TV and still tone your arms. Do a plank. Get into push-up position but have the weight on your toes and forearms, keeping body straight. Hold for a minute or one commercial! Lower the body. Simple but effective.
  • If you want to use equipment, but don’t want to spend the money, use resistance bands. They’re super cheap. One arm exercise has you hold one end of the band in each hand, push your arms out in front of you and pull the bands, making your hands further away from each other.
  • Use the soup cans or water bottles for a bent over row. Have one weight in each hand, bend at the waist. Try to push your shoulder blades together as you lift your arms, pulling the dumbbells to the chest.
  • One way to improve your arms is to make sure you get plenty of collagen and that means eating healthier. Collagen is a protein necessary to boost skin elasticity and build muscle tissue.

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At Home Butt Exercises That Work

At Home Butt Exercises That Work

You don’t have to envy Jennifer Lopez or Jamie Dornan for their perfect posterior, you can score a point in the best bottom column with some extra work on your derriere. These at home butt exercises offer options to get you started on the road to looking great as you walk out the door. It’s all about getting exercise to build the muscles. If you’ve lost weight recently, it’s even more important to exercise. None of these exercises require equipment and can be done at home.

You can build your core muscles and tone your butt at the same time.

If you’ve never heard of the exercise the bridge, it’s a great opportunity to learn it. It tones almost all the muscles in the body. Just lay on your back with your knees bent and feet flat on the floor. Your arms should be at your sides with your palms facing upward. Lift your hips off the floor as you put the weight of your body on your heels. Your body should form a straight line angling downward from the knees to the shoulders. Hold and squeeze your bottom muscles and slowly lower your body back down to start position. Repeat several times.

Keep it simple and do this one anywhere.

If you’re at your desk setting for a long period, this is the perfect way to break the monotony. Stand next to the chair, holding the back for support. Keep your back and one leg straight as you swing the other behind, lifting that leg as high as you possibly can without bending forward. Hold the highest position you can reach and tighten your butt muscles. Lower the leg, but don’t let it touch the floor and repeat. Then switch to the other leg.

Work your core and your butt with a plank.

If you have ever done a push-up, you know what plank position is. It’s the upward most position in a push-up with arms extended directly under the shoulders, body straight and weight on the hand and shoulders. With a plank, you simply hold that position or do a modified plank, where the weight is on the forearms and toes. Both are good workouts. Make it tougher and work your bottom at the same time by trying to lift one foot off the floor and point the heel toward the ceiling. Hold, lower and do the other leg.

  • Squats are perfect for the legs and bottom. Lower your body bending your knees and then stand up. Try to push your bottom out as you lower your body and keep your knees from extending beyond the feet.
  • Try a lunge for your backside. Step forward with one foot about three feet, bend your knees and lunge forward and down so your back knee touches the floor and front is at a right angle. Stand up and repeat with the left foot.
  • Lunges and squats are versatile and varying the way you do them can work a variety of muscles and make them fun. You can do a walking lunge or squat and adjust the width of your feet to add variety and work muscles on different planes.
  • Take the stairs. Just walking up and down stairs can help form great glutes. If you don’t have stairs, find a table or box that allows you to put your foot on with the knee bent at a 90 degree angle. Step up with one foot, tap the opposite toe on the box and lower yourself to starting position.

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Running Can Lift Your Mood

Running Can Lift Your Mood

No matter what the weather, there are times when you’re simply not your happy self. It’s even worse on rainy days or during the winter months, where the lack of sunshine can add to that downer you’re already experiencing. One simple thing you can do is get up and move. The brisker you move, the better it is. There are many studies that show aerobic exercise, like running, can improve your mood.

You may be anxious or depressed because of chronic stress.

Stress takes its toll on your body and can have a dramatic effect on your mental health, too. The body changes when there’s perceived danger and sends hormones out to prepare it to fight or run. If you don’t do either, those changes continue, leaving you with a sick feeling in the pit of your stomach and other unresolved physical issues, such as a rapid heart beat. By running, or doing some other form of aerobic exercise, you’re simulating the action the changes were meant to help and burn off the hormones of stress, allowing the body to return to normal.

Studies have shown that aerobic exercise can help lift your spirits.

More and more therapists are using exercise as adjunct therapy. In some cases, it’s prescribed instead of medication. There are a number of studies that show that doing aerobic exercise several times a week gets excellent results. It can be used with medication or instead of medication, to help with the problem of anxiety or depression. It burns off the hormones of stress and boosts the production of a hormone to help create new brain cells. Not only does that improve your mood, it improves the brain’s performance, helping memory in the process. It’s also used as an aid in treating mental decline and dementia.

Aerobic exercise, like running, is the best workout for depression, but other exercise helps, too.

If you’re working on strength-building, flexibility and aerobic exercises, you’ll also be improving your posture as you do. That improved posture not only makes you look more confident, it makes you feel more confident, too. That can be a real mood elevator. Feeling strong adds to that confidence and the feeling you can take on the world…and win. You’ll be amazed at how great you feel after you take on a well-rounded exercise program. You can start by running and add to it.

  • When you workout, not only does it burn off stress hormones, it triggers the brain to create hormones that make you feel good. These mood elevating hormones add to the great feeling exercise brings.
  • Whether you run, walk or workout with weights, having a workout partner helps. You’ll get the social interaction that is known to improve health and increase longevity, plus be held accountable for working out, while making it more fun.
  • If your depression, anxiety or mood prevents you from doing everyday things or is severe and reoccurring, seek the help of a professional. Start with a health care professional, since depression may be a sign of physical illness.
  • Not only will running or any other kind of exercise, lift your mood, it will also improve your overall health. It’s a great way to start a program of exercise that will boost your energy, lift your spirits and help make you look and feel years younger.

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Pregnancy Safe Workouts

Pregnancy Safe Workouts

There’s no harm in exercising during pregnancy for most people. In fact, it actually could make delivery easier, while keeping you healthier and looking your best. It can improve your posture, which could aid in relieving backaches and fatigue. The activity may also prevent gestational diabetes and relieve stress. However, you also need to make sure you do safe workouts and not push too hard. If you worked out before pregnancy, ease up a bit on intensity and switch from high impact exercises to low impact. If you never exercised before, always talk to your health care professional first. Avoid taking up a strenuous activity and opt for walking, swimming and easy workouts.

There are some situations where exercise or unguided exercise should be avoided.

If you have a preexisting condition, such as heart disease, diabetes or asthma, exercise may not be recommended by your doctor. Since each person and each pregnancy is different, even if you exercised before, talk to your physician first. Conditions like spotting, recurrent miscarriage, low placenta, a weak cervix or a history of premature births are also reasons to get the advice of a physician or medical expert.

Just walking may be your best form of exercise.

Taking time to add a half hour brisk walk or three ten minute brisk walks, can go a long way in making you feel better. Other low impact activities like riding a stationary bike, step machines or doing low impact aerobics or yoga (preferably one that’s specifically for a pregnant women and run by a certified instructor) are also beneficial. If you were jogging before pregnancy, doing it in moderation should be okay.

Exercises that involve contact or falling should be avoided, like skiing, basketball or volleyball.

It only makes sense to avoid activities that cause a jarring or shock to the body or abdominal trauma. Jumping, hopping, bouncing or any jarring movements should be avoided, too. Leg lifts, full sit-ups, deep knee bends and touching your toes while keeping your knees straight are also dangerous during pregnancy. Be careful of your form. Don’t hold your breath or bounce if you’re stretching. Movements where you twist at the waist or exert a burst of energy, followed by a rest should be avoided, too.

  • Whether you’re pregnant or not, avoid working out in the heat. Error on the side of caution when you’re pregnant. You’re protecting not only your own health but that of your child.
  • Training out with light weights can help. If you worked out with weights before you were pregnant, the potential is high that you can keep it up, just taking it a bit easier. Avoid lifting where you lay on your back.
  • Make your aerobics safer by doing them in the water. There are normally special “Mother-to-Be” water aerobics classes in most towns and cities. These are low impact and the social experience is also great.
  • Both the kneeling and standing pelvic tilt are great to help relieve back pain. For the standing pelvic tilt, lean with your back on a wall and feet three inches out. Tighten your bottom and stomach as you press your lower back so it touches the wall.

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Exercises For Reduced Mobility

Exercises For Reduced Mobility

Whether you’ve broken an ankle and temporarily have reduced mobility, or are older with many physical challenges, exercise is still important. Exercising when you have physical limitations may seem like it’s impossible, but it’s not. There are ways to modify every exercise and exercises that you can do laying down in bed. Many painful conditions, such as arthritis and back pain, improve when you workout regularly. It may not involve heavy weights in the gym or rigorous aerobics, but it still improves overall health.

Always talk to your health care professional before you start any program of exercise.

People with health conditions need be more vigilant and cautious when it comes to exercise. Osteoporosis, chest pain, swollen joints, fever, a history of blood clots and other symptoms of illness should be mentioned to your health care professional when discussing your situation. Most doctors encourage exercise for people with limited mobility and often suggest starting with short sessions. You can exercise ten minutes and get benefits, increasing the time as you get stronger or adding one or two more sessions each day until you reach 30 minutes.

You can do exercises sitting down, even if you’re in a wheel chair.

For those who are most frail or chair-bound, doing exercises sitting in a chair can improve flexibility, strength and endurance. They can also help prevent pressure sores that can occur from sitting too long in the same position. The first and the easiest is to work on posture. Lift your arms until they’re at right angles to your body and then bend your arms at the elbow so the forearm is pointing upward. Pull your arms back, stretching and trying to push shoulder blades together. Hold, relax and do again. It helps with posture and that helps with breathing and aids organ function. Use resistance bands affixed to a stationery item to build strength.

Don’t forget the pool.

Water aerobics is one of the best ways to workout if you have joint problems. The water provides resistance, without causing impact on the joints. You’ll feel less pain because of the buoyancy and have 12 times the resistance as you would if you did the movement on dry land. In fact, just walking in water can help build muscle, without causing additional joint pain.

  • Tai Chi is a gentle exercise, but that doesn’t mean it’s not tough. You’ll build strength and endurance, while boosting your mood, improving flexibility and balance. Group tai chi classes are a great way to interact with others.
  • You don’t need expensive equipment to workout. Use water bottles, soup cans and detergent or milk jugs for weights. If you want to get fancier, use resistance bands. They’re inexpensive and store easily.
  • Stretching throughout the day is a good exercise. It can be a stretch that’s specifically an exercise or simply moving your body in a different way and holding that position. For instance, if you can’t move your legs, use your hands to lift it off the chair and pull it to your chest.
  • Isometric exercises are a great way to get muscles stronger. Simply sitting up straight, taking a deep breath and tightening your abdominal muscles hard and holding for a count of ten builds abdominal strength.

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Should You Avoid Watermelon If You Have Diabetes

Should You Avoid Watermelon If You Have Diabetes

Just like fresh sweet corn and fresh tomatoes right off the vine, watermelon is a sign of summer and loved by many people. But should you avoid watermelon if you have diabetes? It’s a natural fruit, and has so many benefits with a high nutritional value, but it also has a high glycemic index number and also high in carbs. Do you have to give up watermelon entirely? The answer is all about amount and what else you’re eating.

It’s all about serving size and the other food you’re eating.

While a lot of the watermelon is water and fiber, it still has a GI—glycemic index—of 72 to 76 per 100 gram serving. Most foods with a GI of 70 or higher should be reconsidered or eaten with caution. While small portions may not cause a problem, a large quantity of watermelon could cause a high rise in your blood sugar levels. It’s estimated that a serving size of 150 grams should be safe, or about one cup of cubed watermelon.

Every person is different and so is their diet management for diabetes.

Before you go out and buy a watermelon and plan on snacking on it daily, it’s important to understand that the numbers are generalized. Every person has a different sensitivity to certain foods, watermelons vary in the amount of sugar and what is eaten with the watermelon makes a difference. Always check your sugar levels and make sure you don’t eat it with a lot of other high carbohydrate, high glycemic index foods.

There are some good reasons to use watermelon as your dessert of choice.

Watermelon has loads of benefits, like most fruits and vegetables. It’s high in vitamin A that can help keep your vision, heart, kidneys and lungs healthy. It’s also high in vitamin C, which boosts the immune system, improves heart health and helps fight cancer. It’s high in fiber, too. It also has potassium, magnesium, iron, calcium and vitamin B-6. Watermelon is over 90% water, which keeps you hydrated and fills you up longer. It’s the perfect sweet treat to keep you on a healthy diet.

  • While eating a small amount of watermelon may not hurt you, it’s suggested that you do eat it every day if you want to keep your blood sugar levels stable.
  • When you eat watermelon, it’s best to eat it with other foods that are higher in healthy fat, fiber and protein. That could be as simple as consuming some nuts. Not only will it fill you up and keep you feeling satisfied, it also reduces the potential for a spike in blood sugar.
  • Watermelon contains citrulline, a nonessential amino acid, which may help with metabolic health and improved blood pressure.
  • While eating watermelon in moderation can be safe for diabetics, drinking watermelon juice alone should be avoided.

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Tips To Reverse Prediabetes Naturally

Tips To Reverse Prediabetes Naturally

You’re in the doctor’s office, and he or she brings back the results of your tests. From the look on the doctor’s face, you know it’s not good. Your blood sugar levels are high and borderline diabetic. You are prediabetic. You understand that it could mean that eventually you’d be on daily insulin. The doctor explains all the additional health risks you now face. Then there’s a glimmer of light to help you lift you up. The doctor tells you that you can reverse prediabetes naturally. It won’t be easy, but it isn’t that hard either. The changes you make today can mean a better life tomorrow.

Changing your diet is a top priority.

Processed food, high sugar, fat and calorie intake without substantial nutrients and even a diet high in red meat increases your risk. While it may feel like there’s nothing left to eat, you’re wrong. What’s even better news is that in most cases, people find they like their new way of eating. It’s called clean eating. It’s focusing on a diet that’s lower in fat, lower in simple carbohydrates and lower in calories. It consists heavily on vegetables, fruits with complex carbohydrates, lean meats, whole grains and healthy fat from food like salmon and avocados.

Get more exercise.

You don’t have to be in a formal exercise program, just adding a 30 to 60 minute walk, bike ride, swim or a team sport to your daily schedule five days a week. It only takes moderate exercise to get benefit. However, if you want to lose weight, starting a regular workout can help. Exercise helps you boost your energy level and improves your mood. It can help reduce insulin sensitivity that promotes diabetes. The fitter you become, the easier it is to lose weight and the better your cells use your insulin.

Lose weight if you’re overweight.

If you’re eating healthy and increasing the amount of exercise you get, losing weight should come naturally as part of that protocol. Just shedding as little as five or ten percent of your weight will improve your blood sugar level. If your weight is 200 pounds, shedding 10 to 20 pounds can make a big difference.

  • One measure of health is waist circumference. If your waist is 35 inches or more and your a woman or 40 inches or more and your a man, it means you probably have visceral fat. It’s the most dangerous type of fat that promotes insulin resistance.
  • If you find it difficult to maintain a regular workout time because of motivation, get a workout buddy or work with a personal trainer. Both make you more accountable.
  • Quit smoking. Smoking increases the risk for insulin resistance, plus causes lung disease and heart disease. It can cause you to have more limited endurance. Consult your doctor for help, especially if you’re trying to lose weight.
  • Be careful about what you drink. Sugary soft drinks add to your daily calorie count. Even diet soft drinks are bad. Studies show that they add to the circumference of the waistline that causes insulin resistance.

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How Often Should You Be Doing Cardio?

How Often Should You Be Doing Cardio?

Most people know that cardio should be part of their workout program. But how much and how often should you do it? There are some guidelines given by the Department of Health and Human Services. It states that every adult should have at last 150 minutes of moderate exercise every week. What is moderate exercise? Moderate exercise includes a brisk walk, swimming and even doing active chores, like mowing the lawn, not on a riding mower.

If you’re ready for more vigorous activity, you can cut the amount of cardio time.

Do you like to run? Is a high intensity interval strength training part of your plan? Those are both vigorous aerobic workouts, with the second also helping to build strength. You can cut the amount of time to 75 minutes per week by doing cardio and bumping up the intensity. The amount of time you spend on cardio depends on not only your fitness level, but also the intensity of the workout. The higher your fitness level, the more intense your workout can be.

Mix it up and do both high intensity and moderate intensity workouts.

You don’t have to stick with high intensity workouts or strictly moderate ones. You can alternate between moderate and intense. To calculate the amount of time to do it, multiply the amount of time you spent on intense workouts and add it to the amount of time in moderate workouts. It should equal at least 150 minutes. You can even break up a daily walk to doing ten minutes three times a day if you’re not ready for one full half hour a day.

Don’t stop at the minimum if you want the most benefits.

You can go for a hike, take dance lessons or even try out a hula hoop for exercise. While the minimum exercise is 150 minutes, that doesn’t mean that’s all you should get. To get the most benefits, aim for 300 minutes a day or more if you’re focusing on moderate activity. As you get fitter, add a few minutes to your walk or ramp up the intensity. You’ll start seeing faster improvements in your endurance when you do.

  • Don’t forget to include things you enjoy. Exercise doesn’t have to take place in the gym. It also doesn’t have to be something that’s just for exercise, it can be something fun, too.
  • Don’t forget to add extra cardio in everyday activities. Take the stairs. Park further from the grocery store and walk to places when you can, rather than taking the car.
  • If you want to lose weight, you need to exercise longer and be more intense in your activity. The more intense and longer you workout, the more calories you burn.
  • Moderate intensity is when you get out of breath, develop a light sweat after ten minutes or if you can carry on a conversation, but can’t sing. High intensity is when your breathing is rapid and deep, you sweat after a few minutes and you can’t say a few words without stopping for breath.

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Great Workouts For Stay At Home Moms And Dads

Great Workouts For Stay At Home Moms And Dads

Life has changed quite a bit in the last few years and more people are working remotely from their homes. Stopping at the gym on the way home isn’t nearly as easy as it used to be, even if the gym is open. Mom’s and dads who choose to be home find it tougher to get in an organized exercise program. Here are some tips for workouts for stay at home moms and dads and even a few options. You’ll find the whole program online and available for employers to supply to employees or to use if your employer already adopted the program.

Carve out a time for your workout and put it on your schedule.

Having a specific time you workout, making it an appointment, improves your chances that you’ll do it, especially if you’re used to working on a schedule. Make sure your workout clothes are close by and the time coincides with nap time. If you have older children, include them in your workout, following the video provided by TravelTrim. Connect your phone or computer to the TV so everyone can follow along.

Create a circuit training program if you’re short on time.

Circuit training can cut exercise time, just as a HIIT—high intensity interval training—program can. With circuit training, you move quickly from one exercise to another, with just a short rest in between sets. With HIIT, you go at top intensity for a short time and drop back to a recovery intensity for an equal or longer time. The high intensity and recovery burns more calories and gets faster results in less time.

You don’t need equipment with bodyweight exercises.

Bodyweight exercises, such as push-ups, pull-ups, lunges and squats not only work the muscles, you can work them on different planes and different muscles by modifying them slightly or modifying the form. They’re versatile and don’t require anything more than a space to do them. If you want to use exercises that require weights, you may have makeshift weights in your cupboard, soup cans. Water bottles are handy as weights, too. Just adjust the amount of water in it to modify the weight. One handy aid for getting fit is often found in the children’s toys, a jump rope. You’ll get a cardio workout that also works the whole body.

  • If you’re just starting out and don’t feel up to a full workout, walking everyday is an exercise you can do with the whole family that also provides bonding and conversation.
  • Studies show that if you’re sitting longer than an hour, you lose many of the benefits of working out. When you’re at the computer, take a five-minute break to exercise, do a household task or just move.
  • If you don’t find a full half hour or hour to workout, break up your workout into ten minute sessions and do several throughout the day. Studies show it’s just as effective to do several short workouts compared to a longer one.
  • Form is the most important part of any exercise. Good form helps prevent injury and boosts the exercise’s effectiveness. Take it slowly at first and do the exercise in front of a mirror to ensure you have the proper form.

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How Eating Habits Affect Your Skin

How Eating Habits Affect Your Skin

Weight loss, health issues and feeling energized are good reasons to eat healthy, but there are other reasons to do it. Eating habits affect your skin, too. Both a healthy diet and regular exercise can enhance your appearance and keep wrinkles away. It can prevent other conditions, such as acne and dry skin. If you just work out, you’d be boosting your circulation to improve the health of your skin and lengthen the telomeres that protect chromosomes and prevent cell death, which causes the signs of aging.

You need healthy fat to have beautiful skin.

People hear the word fat and they often recoil, but fat is important in your diet. The type of fat makes a difference. Food with Omega-3 fatty acids help keep your skin supple, moist and thick. It can lower the potential for inflammation, which is directly related to acne. Fatty fish like salmon contain omega-3, besides providing other nutrients. Avocados are also a source of healthy fat and eating them regularly can aid in preventing sun damage to the skin.

Healthy fruits and vegetables provide a range of nutrients and carbs for energy.

Create a rainbow of color on your plate for a truly healthy diet. Orange fruits and vegetables often contain beta-carotene that converts to vitamin A that helps heal the skin, prevents breakouts and improves moisture. Red and yellow peppers have lots of vitamin C that’s necessary for the creation of collagen to keep your skin looking younger. If you eat tomatoes, especially if they’re cooked, you’ll be boosting your lycopene that protects skin from the sun.

The more collagen, the younger you’ll look.

Collagen is found in protein. In fact, it’s the main structural protein in the body. It helps keep the skin elastic. Increasing protein in your diet will help add to it. Bone broth is a good source of collagen, so having a bowl of soup made of bone broth frequently can keep you younger looking. Chicken, shellfish, fish, citrus fruits and berries also help your body build more collagen. Citrus fruits contain vitamin C, which is necessary to produce collagen.

  • Smoking narrows the blood vessels, including those that nourish your outer skin. It also depletes the body of vitamin C that’s necessary to make collagen to keep your skin looking younger. If you smoke, stop. If you don’t, don’t start.
  • Avocados contain vitamin E and C, which helps protect the skin from sun damage. The antioxidants, omega-9, vitamins and minerals aid in the production of collagen and shedding dead skin cells.
  • Getting adequate sleep is also important. While you slumber, your body creates the human growth hormone—HGH. It’s necessary if you want healthy skin, beautiful hair and strong nails.
  • What you drink is just as important as what you eat. Staying hydrated is ultimately important to prevent dry skin, psoriasis and premature wrinkling. Water is the best way to hydrate. Drink eight 8-ounce glasses a day.

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