Home Woman

ACCORDING to the World Health Organization (WHO), millions of children, especially in developing countries, die each year because of infectious diseases.

If not treated properly, the illnesses could spread and lead to a higher mortality rate, said medical nurse, Noor Dzameera Dhohir.

Therefore, parents are advised to provide their children with complete immunization so that their
body can produce antibodies and sufficient protection.

“Immunization is important to fight viral dan bacterial infections, especially against measles or
chicken pox,” says Dzameera who has a wide experience as a nurse for over a decade.

Babies who are below the age of 1 and have not received the MMR (mumps measless rubella)
vaccination are usually more proned to contract this disease.

Among the symptoms of a measles-infected baby are high fevers of 38 °C and above, inflamed eyes
and reddish spots or rashes on the skin.

“As a result, babies who are infected by measles will usually feel uncomfortable and dehydrated
because of lack of food and fluid.

“Moreover, in a more critical cases, the infant would experience an epileptic fit,” explains Dzameera.

Usually, suspected babies will be brought to a specialist consultation before being quarantined or isolated to receive home care, as to prevent the disease from infecting others.

Vaccination does not limit to measles only, but also many other infectious diseases.

The compulsory vaccine shots that should be given to children are Bacillus Calmette-Guèrin or BCG to prevent tuberculosis (TB), Dtap-IPV for protection against diphteria and hepatitis B.

Though vaccinations are required to ensure the children are in their top form, there are still some parents that refuse to provide immunizations for their children because of various issues.

Therefore, whenever such situation arises, parents will be advised by the health clinic on the
importance of vaccinations for their children, says Dzameera.

“If parents are still firm in their stand, we will refer to the doctor to organize a counselling session to persuade them to provide proper immunization to their children,” adds Dzameera.

It is in the parents hands to ensure their children gets  immunization and MMR as it is safe.

If your children are exposed to an individual who are infected by measles and have not yet received immunization, please take them to see the doctor.

By providing vaccines at a certain time period, your children may be safe from dangerous infectious diseases such as this. #LENGKAPKANIMUNISASI #JANGANLUPACUCUK -MYNEWSHUB.CC

GEORGE TOWN – Despite being in their 80s, the famous Lim sisters who sell curry mee in Air Itam are not showing any signs of slowing down, let alone retiring.

In their little shed, tucked away from the main street of the Air Itam market, the two octogenarians are still working tirelessly, as they have been since 1946!

A visit on Wednesday found Kooi Lye, 83, seated on a plastic stool busily churning out bowls of curry mee, with the ingredients all within arm’s length, while her elder sister Kooi Heang, 85, sat on a rattan chair as she took orders.

Asked about retiring, the elder sister smiled and shook her head, saying without hesitation that “as long as we can do it, we will continue”.

The sisters, who never married, have made a name for themselves as “living heritage” who still serve curry mee cooked over a charcoal stove.

Diners still use the low wooden stools and eat facing them, with their hands cradling their ceramic bowls.

The sisters said they started out by helping their mum with the business when they were young.

“We only went to school for a few years. Then the Japanese arrived, and our schooling was stopped, so we helped our mum.

“We were very young then, and our curry mee was just 20 sen a bowl, and customers sat on our stools just like today,” she said with a twinkle in her eye as she reminisced about an era gone by.

Their stall opens at 7.30am, and their curry mee usually sells out by 1pm.

She said they would wake up at 4.30am to prepare the ingredients, and sleep late at night as they have to do cleaning up, as well as prepare the chilli paste and curried cuttlefish for next day’s sales.

This has been their routine for almost all their lives, with Tuesday being their only day of rest.

Despite weathering hardship for decades, the humble sisters are still a cheery pair, warmly greeting every customer as they serve them.

Their grandniece Ong May May, 27, said she has been gradually picking up the skills to prepare the curry mee to ensure the culinary tradition survives. – The Star Online

KUALA LUMPUR – Malaysia has the lowest proportion of senior business roles
held by women in ASEAN, according to a latest report by Grant Thornton.

The 2017 International Business Report (IBR), a survey conducted between
October-December in 2016, revealed that only 24 per cent of senior business
roles were held by women in Malaysia, down from 26 per cent recorded in the 2016
IBR.

Meanwhile, 34 per cent of businesses here have no women in senior
management, up from 31 per cent previously.

The annual survey highlighted that Indonesia had the highest proportion of
senior business roles held by women (46 per cent) followed by Philippines (40
per cent), Thailand (31 per cent) and Singapore (30 per cent).

Grant Thornton Malaysia Country Managing Partner Datuk NK Jasani said
while businesses across ASEAN have increased the proportion of senior roles held
by women, Malaysia was still only half-way there.

“This is a real concern for business growth as it suggests we are not
maximising the potential out there.

“Diversity will be key to their success and those that remain closed are
putting themselves at risk of not tapping their full potential and losing
access to diversity of thinking,” he added.
— BERNAMA

Most women around the world would prefer to be working at paid jobs, and nearly as many men agree with them, even in regions with traditionally fewer women in the workforce, according to research released on Tuesday (March 7).

Only a third of women and men would prefer to see women stay at home, said the report by the UN International Labour Organisation (ILO) and US polling organization Gallup.

Half of the world’s working age women participate in the labour market, compared with three-quarters of men, the ILO said.

Those levels vary by region, with only a quarter or less of women in the workforce in South Asia, North Africa and Arab states.

The research, based on interviews in 2016 with almost 149,000 adults in 142 countries and territories, was aimed at understanding the factors affecting women’s participation in the labour force.

“Against the backdrop of the significant progress women have made in the world of work, there is much yet to accomplish,” the report said. “Over the decades, the benefits that women’s economic empowerment brings to individuals, families and societies as a whole have become clear, and yet gender equality has not been achieved anywhere.”

Worldwide, 70 per cent of women and 66 per cent of men would prefer that women work at paid jobs, it said.

Even where women are less present in the workforce, 57 per cent of men in North Africa and 52 per cent of men in Arab states said they would prefer to see women in paid work as well as working to care for their families.

The gender wage gap globally was estimated at 23 per cent, meaning on average women earn 77 per cent of what men earn, according to ILO data.

The research found the pay gap is unrelated to a country’s level of economic development and cannot be explained by differences in education, experience, age or career breaks.

It attributed the gap instead to “pervasive discrimination – conscious or unconscious – against women.”

Balancing work and family was cited as the biggest challenge in developed and emerging economies, and unfair treatment at work the biggest concern in developing economies.

The findings could help governments, employers and workers’ organisations keen to tap into women’s talent, the report said, calling for training for women and raising men’s awareness about the benefits of an increased household income. – Reuters

So hungry you could eat a horse? You probably shouldn’t. But that’s not the only thing you shouldn’t eat when you’re ravenous.

Studies have shown that leaving too much time between meals, or skipping meals entirely, can make us more likely to overeat and indulge in high-energy snacks. The result is usually bad news for your belly.

Although we don’t recommend skipping out on a snack, thinking it’s OK to eat any food that appears in front of your face is another serious mistake. Eating or drinking these foods and beverages will not only leave you feeling hungry, but some may also rev up your hunger, and others can irritate your empty stomach. If any of these foods appear in the wild, pass and look for one of these 10 Best Things to Eat When You’re Starving instead.

1. Chips


Ever wonder why you can feel completely stuffed after dinner and then manage to finish dessert? It’s due to a phenomenon known as sensory-specific satiety, which is the tendency to fill up on one flavour of food, but only feel like you’ve satisfied that one part of your stomach. As a result, your appetite persists and you still feel hungry for other types of food. That’s exactly what happens when you indulge in salty snacks like chips. Your body feels full on the salt front, but it still craves the sugar and glucose that it needs for energy. And you’re left still hungry.

2. Orange Juice


Orange juice fails in three ways when it comes to satisfying your hunger. For starters, a recent study in the journal Nature found liquid carbs to be 17 percent less filling compared with solid carbs. So, as a general rule, you’re better off eating something if you’re trying to satisfy your hunger than drinking something. Secondly, juices are devoid of any fibre—the macronutrient that helps to slow your body’s digestion of simple sugars. As a result, drinking juice will spike your blood sugar, leading to a short-lived satisfaction and devastating crash that leaves you hungrier. Finally, oranges are highly acidic, “so they can cause heartburn or make acid reflux symptoms worse, especially when consumed on an empty stomach,” explains Alissa Rumsey MS, RD, spokesperson for the Academy of Nutrition and Dietetics.

3. Spicy Foods


Kicking up the heat on an empty stomach is a recipe for an irritated digestive system. Your stomach naturally increases production of digestive stomach acids in anticipation of a meal. When you eat spicy foods, it can irritate your stomach lining. Sorry, but you may have to put Wing Night Wednesday on hold if you had to skip lunch.

4. Coffee


You might think to reach for a cuppa because you’ve heard caffeinated beverages are appetite suppressants, but it’s not your best bet. Coffee causes your stomach to produce even more acid when you drink it, which will increase the amount of inflammation in your stomach lining. It can also result in feelings of discomfort, bloat, and nausea.

5. Rice Cakes


They’re crunchy and make you feel like you’re eating air, but rice cakes won’t do much for you nutritionally or in terms of increasing satiety. This simple-carb snack ranks notoriously high on the glycemic index (GI) — a measure of how quickly blood rises in response to food on a scale of one to 100. And rice cakes come in at 82. High GI foods provide a rush of energy, which may help tide you over if you’re about to eat a meal, but ultimately cause excessive hunger and increased activity in craving and reward area of the brain, according to researchers at the New Balance Foundation Obesity Prevention Center. It’s the perfect storm for overeating and weight gain.

6. Diet Soda


No, it won’t even be good to “tide you over” until your next meal. “Diet” drinks or any snack that’s sweetened with artificial sweeteners will likely play no role in helping to rid your body of its hunger pangs. Artificial sweeteners—such as aspartame, acesulfame K, sucralose, and saccharin—have been scientifically shown to trigger your sweet receptors, make your body think you’re about to get sweet energy, and rev hunger with no reward.

7. Cheese


When you feel hungry, it’s likely because your body is experiencing low blood sugar levels and needs a jolt of energy. The best way to get this is by consuming something with carbs (which break down into glucose), but also food with fiber and protein to help you sustain these energy levels longer. Unfortunately, not only is cheese seriously lacking in any carbs that will help fuel your brain and decrease feelings of hunger, but Julieanna Hever, MS, RD, CPT, explains that it’s one food that makes you hungrier. “Cheese is full of protein compounds called casomorphins, which cause an opiate-like addictive response when eaten,” she tells us. Combined with its high amount of salt, eating cheese will just make you crave more and more of it.

8. Gum


“Many [people] try chewing gum to take their mind off eating food. Unfortunately, this trick doesn’t usually work,” comments Lisa Hayim, MS, RD. “The chewing action actually tricks your body that food is coming down,” she explains, which results in your stomach initiating the preparation of gastric juices. But when no food comes down, your stomach really begins to churn and grumble, which can cause pain and making you more conscious of your need to eat.

9. Sushi


Have you ever gone out for a sushi dinner only to stop by a pizza place on your way home? Sushi is one of the worst choices to make when you’re hungry for two reasons: One is that it’s primarily make up of white rice, which is highly refined, devoid of any satiating fiber, and thus rapidly digested. And two is that you likely dip your roll in super salty soy sauce. High-sodium foods cause you to feel thirsty and becuase thirst is often mistaken for hunger (it’s one of the 30 Reasons You’re Always Hungry), you’re likely going to feel even hungrier after eating.

10. 100-Calorie Packs


They sound like the perfectly portioned snacks, but don’t fall prey to false advertising. A 2016 study published in the journal Food Science and Nutrition discovered that calories consumed doesn’t always predict satiety. In other words, your stomach doesn’t feel full just because you ate a certain number of calories. Therefore, reaching for a tiny packet of cookies won’t always fill you up—and may actually make you eat more. A recent study in the Journal of Consumer Research found that dieters perceived small snacks in small packages as diet-friendly and ended up eating multiple packets and more calories overall than when given a regular-size package.

With the launch of its new primers and setting sprays earlier this year, the Urban Decay team made it clear that they were placing a new emphasis on skin health and clarity. However, a recent post to Instagram proved that they’re really concerned about your complexion, because they’re about to launch an all-new line of skin care formulas.

“We’re taking makeup prep one step further,” the Instagram caption said. “It all starts with Rehab Makeup Prep — an exciting new lineup of products that scrub, cleanse, revitalize, and hydrate — and ends with Meltdown Makeup Remover to easily remove even the most stubborn waterproof makeup. Put it on perfectly, take it off totally.”

From what we can gather from this one image, there will be a minimum of six products in the Urban Decay Rehab Prep range. There’s Lip Love (likely a balm) and Pore Refining Peel (which peels off to reveal fresh skin). There’s also Hot Springs Hydrating Gel, Pretty Gritty Skin Polish (an exfoliator, obvs), as well as the two products we’re most looking forward to: Oxygenated Bubble Mask and Moisture Layer Eye Roller.

If you scroll through the Instagram gallery, you’ll see that there’s also a Meltdown Makeup Remover line, which consists of a Dissolving Spray, Cleansing Oil Stick, and — perfect for removing longwear lipstick — a Lip Oil Stick

1. She keeps her hands very clean.

Before you do anything, it’s important to make sure your nails and the skin around them are thoroughly dirt-free. Then remove all traces of your last color with an acetone-free remover (anything else unnecessarily dries out your nail). Dr. Ava Shamban, author of Heal Your Skin, recommends applying soap to a toothbrush, then gently scrubbing your nails and skin. This will remove dirt and exfoliate any dead skin without the need for harsh, drying chemicals or expensive scrubs.

2. She’s always gentle.

Your nails are delicate, and scrubbing them too roughly can actually expose you to infection. Another no-no: Using metal nail tools under the nail, as too much digging under the nail plate will cause it to separate from the skin, leading to an irregular white arching nail tip explains N.Y.C. dermatologist Dr. Janet Prystowsky.

3. She trims regularly.

Regular trims are as important to your nails as they are to your hair, says Dr. Prystowsky. So set aside time to clip them every two weeks, adjusting to more or less often once you see how your nails respond.

4. She values health over length.

Long nails are beautiful, but if you’re someone who has struggled with snags or breakage, Dr. Shamban recommends that you keep your nails short — at least to start out with. A shorter style with a rounded edge tends to be easier to manage and looks neater, so you can focus on building strength without worrying about anything else. As long as each nail is uniform in shape and matches its nine neighbors, you won’t miss the added length.

5. She always has an emery board on hand.

If you’re someone whose work or gym routine causes a lot of wear and tear, Dr. Prystowsky suggests keeping a nail file handy to smooth away any rough edges that happen on the spot. The best way to do it? Work in one direction with the grain of your nail for a smoother finish.

6. She doesn’t cut her cuticles.

The cuticle has a very important purpose to serve: It seals the area at the base of the nail. So when you cut or remove the cuticle, it breaks that seal of protection, leaving you vulnerable to bacteria and the possibility of infection. The better you are at leaving cuticles alone, the more your nails will thank you. But if you’re dead set on messing with them, Dr. Debbie Palmer, dermatologist and creator of Replere, recommends gently pushing back the cuticle once a week with a wooden orange stick after getting out of the shower, then massaging them with a cuticle cream or thick, creamy lotion.

7. She takes care of her tools.

Disinfecting your nail tools between uses is just as important as regularly cleaning your makeup brushes, and for the same reason — bacteria. To keep your nails happy and infection-free, Dr. Prystowski advises washing metal tools with soap and water and then wiping with rubbing alcohol. And don’t forget to regularly replace disposable tools like emery boards. There’s no reason to continue using a tattered tool when it’s so easy to rotate in a new one.

8. She never forgets to use base coat.

Painting your nails at home is no excuse to cut corners by skipping the base coat. Dr. Prystowsky points out that this step not only protects the nail from being stained by the polish, but also helps the color look more saturated and opaque with just one coat. And if you really want to take things to the next level, Dr. Shamban suggests adding a coat of clear gloss between each layer to add extra shine and protection.

9. She reads the labels.

Just as with makeup and skincare, not all nail polish brands are created equal, so make sure you’re buying or using a good product. Dr. Debbie Palmer urges you to steer clear of polishes containing toxic chemicals like dibutyl phthalate, formaldehyde, and toluene, as these toxins can contribute to brittleness, splitting, and cracking.

10. She seals the deal with a top coat.

Don’t think you’re squirming your way out of using top coat, either. This step is just as important, as the top coat seals in the polish’s color and adds a much-needed gloss finish to your digits. Dr. Prystowsky recommends adding another top coat layer every three days to decrease chipping, so you’ll get the most out of your manicure. Seriously, what’s the point of spending all that time painting your nails if it only lasts a day?

11. She indulges in acrylic or gel treatments sparingly.

Any nail expert you talk to is going to do their best to steer you away from acrylic or gel manicures — as long-lasting and convenient as they are because they’re very hard on the nail. But if you’re dead set on getting them, there are some ways to minimize the damage to your hands and nails. The main issue with a gel manicure is the exposure to UV light in the drying device, which can damage the skin below and around the nail, leading to an increased risk of cancer. To help reduce that risk, Dr. Prystowky recommends applying a sunscreen with an SPF of 30 to 50 before the procedure to help block the damage. Or you can try special gloves that expose only the nails themselves, shielding the rest of your hands from the harmful UV rays.

12. She gives her nails a break.

Save the elaborate nail art and those bold colors with lots of pigment for the weekend, and during the rest of the week, give your nails time to rest and repair with a clear gloss. Dr. Shamban warns that going from one strong polish color to another without giving your nails a break can dry them out, turn them yellow, and over time, even weaken the structure of the nail.

13. She always moisturizes.

You wouldn’t go to sleep without moisturizing your face, so why should your nails be any different? Nail artist and expert Holly Falcone likes to use a mix of almond and avocado oils to keep cuticles and nails hydrated while she gets some shut-eye, but any nutrient-rich oil or moisturizer will do. In a pinch, you can even use a dab of lip balm.

14. She uses protection.

Gloves, ladies, gloves — get your mind out of the gutter! Whenever you’re cleaning with harsh chemicals, gardening, or doing anything that involves soaking or dirtying your hands, Dr. Prystowsky insists that wear rubber, vinyl, nitrile or plastic gloves, preferably with a cotton liner. Cleaning dishes in hot, soapy water sans gloves can weaken the nails, while getting them caked with dirt from gardening will require a level of cleaning that you want to avoid wherever possible. Similarly, now that the weather is getting chilly, remember to wear a pair of mittens or gloves so that the cold air and wind don’t undo the hard work you did moisturizing, leaving you with dry, flaky, scaly skin.

15. She considers her diet.

Your fingernails are made of a protein called keratin, so just as with the clarity of your skin or the shine of your hair, you can improve your nails by tweaking your diet. Falcone advises adding vitamins and supplements like biotin, Vitamin E, and fish oil to your daily regimen, while Dr. Palmer recommends protein-rich foods like beans, fish, and nuts. The one thing every expert agrees on: Once you hit on the combination that works for you, you’ll be rewarded with stronger, clearer nails.

Contrary to popular belief, vinegar—apple cider vinegar, to be exact—may not help you lose weight. But it can help you step up your beauty routine. This multi-tasking ingredient can be used to prevent acne and make nail polish last longer, but that’s just the beginning. Check out all of the ways in which apple cider vinegar can help you look your best—from speeding up the healing time for bruises to tightening and toning your skin.

Skin Soother
Add eight ounces of apple cider vinegar to a bathtub filled with warm water, and soak in it for 15 minutes. Since the pH level of apple cider vinegar is similar to the pH level of the protective acid mantle layer of our skin, this soak will help restore balance.

Hair Rinse
Mix two tablespoons apple cider vinegar with one cup water, and use to douse your hair after washing. Rinse thoroughly, and follow with a light conditioner. The acetic acid in apple cider vinegar will remove residue from product buildup and help you get shiny, lustrous locks.

Sunburn Relief
Mix together 1/2 cup apple cider vinegar and four cups water. Douse a washcloth with the solution, and apply to sunburned skin. Apple cider vinegar helps balance pH levels of skin, promote healing, and prevent blistering.

Razor Bump Remedy
Moisten a cotton ball with undiluted apple cider vinegar, and swipe over problem area. For especially aggravated bumps, try applying a light layer of honey to the area first, let stand for five minutes, then rinse, dry, and apply the vinegar. The anti-inflammatory properties of apple cider vinegar soothe irritated skin, and acetic acid softens skin to help ingrown hairs grow out more easily.

Dandruff Treatment
Mix together a solution of equal parts apple cider vinegar and water. Massage into your scalp before shampooing. You can also mix one teaspoon apple cider vinegar into your regular shampoo and use to wash hair, massaging and concentrating on your scalp. Apple cider vinegar has natural anti-fungal properties to combat and mitigate dandruff. Plus, its acidic properties balance pH levels and restore the scalp’s protective acid mantle layer to ward off further fungal growth.

Bruise Healer
Soak a cotton ball or pad with undiluted apple cider vinegar, and secure it with a bandage. Leave on for one hour. For especially bad bruises, follow with arnica gel or cream. Apple cider vinegar’s anti-inflammatory properties calm injured skin, and its acetic acid increases circulation and healing.

Bug Bite Treatment
Moisten a cotton ball or pad with undiluted apple cider vinegar, and dab on bug-bitten skin for instant relief. The acids in the vinegar neutralize the itch, while its anti-inflammatories ease swelling and its pH-balancing properties speed healing.

Foot Deodorizer
Mix one cup apple cider vinegar with four cups water in a basin. Soak feet for 15 minutes, the rinse and dry. Apple cider vinegar’s antiseptic properties help to deodorize rank odour and disinfect feet. Plus, its anti-fungal attributes prevent and combat fungal conditions like athlete’s foot.

It’s not exactly pleasant to think about, but every day, our faces are bombarded with toxins and impurities. This pollution may be the culprit behind your most frustrating skin problems. Toxins can cause unsightly blackheads, below-the-skin bumps that seem like they never go away, and other blemishes.

They lower our skin’s ability to regenerate and turn over new skin cells, making your complexion look dull, tired, and dry. And finally, they also accelerate the ageing process. In a word: eek! If you’re experiencing any of these issues, it might be time to take a few steps toward seriously detoxifying your skin. We consulted with pros to learn the best — and most affordable — ways to purify your complexion so you’ll always look healthy and radiant.

1. Omega-3 Fatty Acids For Your Face
The old adage “you are what you eat” doesn’t just apply to your overall health. Science has continually proven that everything we ingest also has an effect on the biggest organ in our bodies, our skin. This means our food choices actually play a large role in what we see in the mirror every day.

If you want to improve your skin’s natural hydration and suppleness and promote healthy oil production, cosmetic dermatologist Christopher O’Connell, MD, says a key dietary ingredient to add to your diet is omega-3 fatty acids. Unfortunately, our bodies aren’t capable of producing them on their own, so we have to make the effort to add them to our daily diet to reap the skin care rewards.

“Omega-3 fatty acids can be found in wild-caught salmon and veggies like spinach,” he said. They can also be found in healthy snacks like walnuts and you can add them to smoothies, yogurt, or juices in the form of flax seeds. The recommended daily dose can range from 500 to 1,000 mg. For reference, one can of tuna fish provides just over 500 mg. Omega-3 supplements can also help achieve your skin care goals, but you should talk to your doctor before adding them to your routine.

2. Aromatherapy For Your Skin
Celebrity makeup artist Tasha Brown said another great tip for detoxing tired, stressed skin is to steam your face with the help of essential oils.

“I like to prep the skin with a hot towel with a few drops of eucalyptus and peppermint oil to soothe and wake up skin,” she explained. The effect of the steam along with the oils will open up pores and loosen debris and toxins they may be holding, making it easier to gently cleanse them away.

You can employ this method at night to aid in your skin’s ability to absorb products for about five to 10 minutes before using your face wash, and you can do the same in the a.m. to achieve the perfect canvas for flawless makeup application. Just keep in mind that skin exposed to hot water too often can lead to dryness, so be sure to alternate your steaming days so you don’t overdo it.

If your skin is sensitive or prone to dryness, there’s an alternative way to steam. First, heat five cups of water. After it cools a bit, pour it into a bowl and add a few drops of your preferred oils (rose and jasmine are ideal when it comes to steaming sensitive skin). Place your head a few inches above the bowl, drape yourself with a towel, and let the steam work its magic.

3. Stick to Your Routine
It’s easy to stray from our usual skin care routines when our calendars are packed to the brim with social events and long work hours. Sometimes, it’s just way easier (and much more enticing) to slip into bed than to wash the day away and apply your favourite potions. You might be able to get away with it occasionally, but if you make it a habit, your skin will soon be riddled with impurities and unwanted toxins.

To reset skin and ease back into your routine, RealSelf contributor Dr. Sejal Shah said you should start with the regular use of a gentle cleanser. “I often find double cleansing helpful,” she added. Her suggestions included an oil-based cleanser to help melt off makeup residue.

To ensure your face is completely clean, apply your favourite cleanser to dry skin in circular motions and wait for a minute or two before gently washing away with warm water. This downtime allows the cleanser to break down dirt, unwanted oil, and makeup so that it’s easier to actually remove instead of just moving it around your face.-PopSugar

 

Did you know when and what you eat can have an impact on your workout? Eating and exercise are closely connected.

According to Mayo Clinic Health System family medicine specialist Dr John M. Murphy in the US, you can maximise the effectiveness of your workouts through these tips.

Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout.

This will give you energy and raise your blood sugar. If you don’t eat, you might feel sluggish or light-headed when you exercise.

Good breakfast options include wholegrain cereals or bread, bananas and yoghurt. A cup of coffee is also fine. Emphasise carbohydrates for maximum energy.

Size matters

You want to be careful not to overeat before exercise.

Eat large meals at least three to four hours before exercising. Small meals should be eaten two to three hours before exercising. You can have small snacks an hour before exercising.

Eating too much can leave you sluggish, and eating too little may not give you the energy to stay strong during your workout.

Snack well

Most people can eat small snacks right before and during exercise.

It’s important to do what feels best for you. Snacks shortly before exercising probably won’t give you an energy boost, but they can help maintain blood sugar levels and prevent distracting hunger pains.

Good snack options include energy bars, yoghurt, low-fat granola bars and peanut butter sandwiches.

Eat after you exercise

Eating after you exercise will help your muscles recover.

 

If possible, within two hours, you’ll want to eat a meal that contains protein and carbohydrates.

Good post-workout food choices include yoghurt and fruit, peanut butter sandwiches, pasta with meatballs, and chicken with brown rice.

Drink up

Remember to drink fluids. You need fluids before, during and after exercise to prevent dehydration.

The American College of Sports Medicine recommends you drink two to three cups of water before your workout, half to one cup of water every 15 to 20 minutes during your workout, and two to three cups after your workout for every pound of weight you lose during the workout.

“The duration and intensity of your workout will determine how often and what you should eat and drink,” says Dr Murphy.

“Pay attention to how you feel during your workout, as well as your overall performance. Let your body guide you on which eating habits work best for you.” – Mayo Clinic News Network/Tribune News Service