Howard Murad's Blog, page 35

Reducing Cultural Stress With The Power of Touch

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Click here to learn more about Dr. Murad.

The title of my latest book is “Conquering Cultural Stress”. It’s a topic I have done a great deal of research on over the years. Cultural Stress is the constant and pervasive stress of everyday modern living. Slower traffic, longer lines, a constant barrage of e-mails and texts, more deadlines, and the many other annoyances of day-to-day life in the “plugged in” age. All of these individual sources of stress combine to create a taxing effect on your body and mind that you probably don’t even notice. This accumulation of Cultural Stress takes its toll and wears you down so that when a truly stressful situation occurs, such as a car accident or a major error at work, you are less physically and mentally capable to cope.

Cultural Stress has been an increasingly common phenomenon, sped up by the incredible boom in technology over the last decade. And as wonderful as that technology is for production and communication, it also is a contributing factor to our stress levels. One of the best ways to reduce cultural stress is to get back in touch with people on a human level. The act of making physical contact with another, in a meaningful way, has been shown repeatedly to help reduce stress and heal overall.

Here are some ways you can start to reduce Cultural Stress through the healing power of touch:

Get regular massages. Multiple recent studies have found that regular massages can improve immune system function, decrease autoimmune problems such as lupus and arthritis, enhance alertness, and possibly even lessen the risk of heart disease. One study found that receiving regular massages can help lower blood pressure, anxiety, and stress hormones in those with hypertension.
Hold hands. When we experience friendly, affectionate touch, our bodies release oxytocin, aka “The Love Hormone.” Oxytocin lowers blood pressure, decreases cortisol (the stress hormone) and increases pain tolerance.
Cuddle with your pet. Petting your dog or cat has been shown to lower blood pressure and evoke a sense of calmness, happiness and wellbeing.
Give a pat on the back for a job well done. The power of touch is as good if you receive it or give it. When someone does a good job, give them a pat on the back. It will benefit you as well.
Hug it out. A great way to diffuse conflict is physical contact. When things are getting heated with a loved one, consider “hugging it out.” The power of human touch will instantly reduce the friction.
High-five. Even a brief positive touch, such as a high-five, has been shown to boost serotonin levels and reduce the feelings of stress.
Embrace your loved one for no reason. What better way to increase touch time than by showing affection to the one you love. Not only will this increase your physical contact, it’s great for your emotional connection as well.
Go One-On-One. Take a private Pilates or yoga lesson. Qualified instructors will adjust your form and help you stretch, increasing your flexibility and touch time.
Get a pedicure. For many, one of the best parts of a pedicure is the massage. It makes your feet feel better and lowers your stress levels.
Breastfeed. Breastfeeding releases oxytocin for both the mother and baby, decreasing stress and increasing pain tolerance.

Sometimes, without even thinking about it, you might go for hours – or maybe even days – without experiencing human touch. Make sure to get adequate touch time in your life to improve your health and reduce your Cultural Stress.

 

The post Reducing Cultural Stress With The Power of Touch appeared first on Face Forward.

Take Care of Your Skin From Head to Toe

The skin is the largest organ of the human body. However, when many think of “skincare,” the instinct is to focus on the skin on the face. The face, of course, is probably the most visible and noticed part of you, but it is important to remember to take good care of all your skin.

Here are a few areas of skin that can sometimes be overlooked:

Hands

Your hands are perhaps the most used of all the body parts, coming into contact with the most external elements. This also means that the skin on them sees more wear and tear.  Additionally, the skin on the palms of the hands is thicker and more resilient than the skin on the tops of your hands, which means they each need unique care. Start by cleansing your hands daily with a moisturizing soap. If your have rough palms, care for them regularly with a gentle exfoliating scrub and moisture treatment. As collagen and elastin in the skin naturally begin to decrease over the years, use treatment products (especially on the tops of your hands) to help firm and tighten the skin. And finally, don’t forget the sunscreen to help protect from UV damage and age spots.

Feet

Arguably, your feet may take the roughest treatment of all the skin on the body. They carry you through your days, are pounded on as you exercise, are shoved into shoes, and are often overlooked when it comes to tender loving care. Give your feet some love by regularly exfoliating them with a pumice stone or exfoliating scrub. Give them a nightly deep moisture infusion by covering them with a heavy moisturizing cream and socks each night while you sleep. And say yes to an extra callous treatment and massage the next time you get a pedicure.

Neck & Chest

For women especially, the neck and chest (or décolleté) are areas known for showing aging – especially sun damage. The easiest way to keep this area of your body looking young is to extend your facial skincare routine down to your neck and chest. Also, be cognizant about the fabrics you wear. Wools and synthetic fabrics can irritate a sensitive neck and chest area. Finally, the skin on your neck and chest is thin, so sun damage is more obvious and harder to reverse. Make sure you wear SPF 15 or higher every day (even if you only plan on being indoors) on your neck and chest to avoid future damage.

Rear End

It’s rarely discussed, but the skin of your behind needs special care too. Bring the saying “soft as a baby’s bottom” to your own backside by exfoliating the skin on your derrière 2-3 times per week with your favorite body scrub or dry brush. Minimize the appearance of cellulite by using topical products that help restore skin elasticity and firmness. Or get a deep tissue massage (butt included) to help break up that connective tissue and improve circulation for healthy skin everywhere!

Elbows

Even people who take very good care of most of their skin often forget the elbow area in their daily care routines. This is understandable as you rarely notice your own elbows unless you go out of your way to do so. It’s worth noting, though, that smooth and soft elbows can quickly become rough and scaly. The skin over your elbows is there to protect the joint underneath. If you are constantly creating friction on the elbow area (such as leaning on a desk typing), your body responds by thickening the skin in that area to protect the joint. You can help reduce the elbow buildup by exfoliating and moisturizing your elbows regularly. And become more conscious of how you use them. When you catch yourself leaning on a table at lunch, consider sitting back. The less friction on the elbows, the less maintenance will be needed!

Of course, each of these areas can also benefit from an Inclusive Health lifestyle.  Reducing stress, exercising, eating a healthy diet with many water-rich foods and making time for yourself are among the ways to improve cellular hydration throughout all of your skin – and your entire body!

Don’t forget to take care of your skin…all of it! Your body will thank you.

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Click here to learn more about Dr. Murad.

Now that you understand why it’s so important to take care of the skin on your body, check out Murad’s Youth Builder bodycare line. This new line of products fights visible signs of body aging and leaves skin hydrated and soft.

The post Take Care of Your Skin From Head to Toe appeared first on Face Forward.

Healthy Game-Day Recipes

Everyone knows that Super Bowl Sunday is just as much about the food as it is about the game and commercials! Whether you’re hosting a party or bringing a dish, these healthy (and tasty!) recipes are just as satisfying as your typical game-day favorites.

Regardless of who wins, you’ll score major points with these better-for-you alternatives.

Cheesy Kale Crisps

A healthy alternative to potato chips and Doritos, superfood chef Julie Morris shares this Inclusive Health® treat.

Full recipe here: http://www.murad.com/blog/recipe-cheesy-kale-crisps/

Honey-Glazed Chicken, Peach and Sweet Potatoes Skewers

Conveniently made finger food and portion control doesn’t get easier than with these yummy skewers.

Full recipe along with six other options can be found here: http://www.murad.com/blog/healthy-and-delicious-labor-day-recipes/

Dr. Murad’s Favorites

 

Summer Salsa

You don’t have to wait until summertime to make this refreshing salsa dip. Pair with your favorite guacamole recipe; we like this one from allrecipes.com.

Summer salsa recipe here: http://www.murad.com/blog/recipe-dr-murads-favorite-summer-salsa/

Quinoa Tabouleh

A more exciting alternative to traditional salad, eat this tabouleh by itself or scooped inside a pita.

Full recipe here: http://www.murad.com/blog/quinoa-tabouleh-recipe/

Share photos of your game-day recipe favorites on social media, tag @MuradCares and use hashtag #BetterEveryDay.

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Embrace the Power of Movement

In Dr. Murad’s revolutionary new book, Conquering Cultural Stress: The Ultimate Guide to Anti-Aging and Happiness (now available in hardback), he reveals his three powerful and life-changing steps to looking, living and feeling better. Step 1 is all about letting go of your need to be perfect and Step 2 covers improving your health at a fundamental level. Today, we’re looking at Step 3: embracing the power of movement.

This chapter is not about spending hours at the gym or doing exercises you find boring or tedious. You shouldn’t have to force yourself to burn calories and get fit! Step 3 of Conquering Cultural Stress is about how exercising for pleasure will not only help you reduce Cultural Stress®, but it will also help you look younger, feel stronger and live longer.

“There is no one-size-fits-all program, so stop beating yourself up for shortcomings in the workout department. The time has come to figure out what it is that you love to do and that gets your blood running physically and psychologically. After all, movement is one of the most powerful forces against aging, including the ravages of Cultural Stress and depression.” ~Dr. Murad in Conquering Cultural Stress

In Step 3 of Conquering Cultural Stress, you will learn:

Why you should give yourself permission to move away from traditional forms of exercise
The fat-versus-muscle concept and the dramatic effect it has on women
Why “brown fat” is a good thing and helps you stay lean
How “visceral fat” lowers the amount of cellular water you hold
The benefits of strength training when it comes to long-term weight control
Why being sore after a workout is actually a good thing
How proper posture helps your muscles stay strong

Praise for Conquering Cultural Stress:  

“Dr. Murad’s wisdom about improving overall health and well-being through diet, exercise and reducing Cultural Stress has provided me with both personal and professional anti-aging results for which I am very grateful.”

—Susan F. Reynolds, MD, PhD, President and CEO, The Institute for Medical Leadership

“Dr. Murad has written the optimal prescription to reverse aging and rejuvenate youthfulness. Incredible and a must-read!”

—Bernadette Anderson, MD, MPH

Dr. Murad’s breakthrough new book also includes a 7-day meal plan, healthy and delicious recipes and 365 affirmations for living a happy, loving, stress-free life. Conquering Cultural Stress is now available in hardback, and you can buy your copy on Murad.com.

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Adventures in Product Development: Rapid Collagen Infusion

By Jeff Murad, VP of Product Development

Collagen is one of the most important elements of healthy skin. In fact, the gradual decline of our bodies’ natural collagen is one of the main factors of what we see and feel as aging. Lower levels of collagen in the dermis appear as thinner, sagging skin and wrinkles. But collagen is an important building block throughout our bodies, from our blood vessels to our tendons. The effects of its decline in our skin are just the visible manifestation. Often when people say they feel “old” they are referring to the internal effects of collagen loss.

For these reasons, collagen is a big buzzword in the anti-aging industry. Unfortunately, it is generally not much more than that because it is very difficult for the body to utilize collagen that it does not create. The oral collagen in supplements or drinks is broken down in your digestive tract and never gets a chance to supplement the body’s lost collagen. Topically applied collagen is also often less than hoped for. The collagen protein is simply too large to penetrate into the skin, let alone penetrate all the way down to the skin’s dermis where our natural collagen creates youthful structure. In fact, until now, the only way to achieve this was to get a collagen injection.

That is why the technology behind Murad’s Rapid Collagen Infusion and Rapid Collagen Infusion for Lips is so exciting. For the first time, topically applied collagen can actually be functional in reducing the appearance of lines and wrinkles. Before being added to the formula, Murad’s unique collagen is broken down into its component amino acids, while maintaining the same ratio and arrangement as in intact collagen. Unlike the non-optimized collagen protein generally found in products, these collagen amino acids are small enough to penetrate into the surface of the skin where they absorb moisture to visibly plump up fine lines and textural imperfections.

Watch a short animation on how this technology works:

 

Listen to Jeff educate more about the ingredients that make this formula unique in the following video:

The post Adventures in Product Development: Rapid Collagen Infusion appeared first on Face Forward.

My Healthy Transformation

By Joan Lunden, TV Personality & Health Advocate

A lot of people assume that during my tenure on “Good Morning America,” my life must have been glamorous and fabulous… but what people don’t know is that about 20 years ago, after having three children and working a high-stress job every day, I woke up to find myself overweight and unhappy. It was at that moment that I began a major life transformation.

My transformation to health and fitness took a lot of attempts and failures before I figured out how to succeed, and it took emotional ups and downs. I tried fad diets, I tried deprivation, and I tried eating one food for a week straight! I found that I was never able to stick to one of these “diets,” and at that time, the extra pounds I was carrying were weighing my life down. I quickly realized that a diet is a false state of living that you just can’t maintain. If you go off your diet-of-the-moment, you feel like a failure and then the cycle of frustration continues.

At the age of 39, the time finally came when I knew things had to change once and for all. I learned how to eat right and be physically fit, and I know that by doing so I cut my health risks dramatically. I all of a sudden found myself enjoying a high-spirited lifestyle filled with challenging (and fun!) physical activity.

I worked hard to find healthy foods that I liked (I even wrote a cookbook after this transformation!), I found physical activities that I enjoyed doing, and I dedicated myself to transforming the way I lived my life. I replaced “dieting” with a new overall healthy lifestyle, and that’s what finally stuck. It was a change in mentality, a change of intention, and a change in lifestyle. Ever since, I have had an active life, I am engaged in physical activity, and I can get down on the floor with my kids.

And let me tell you, it’s not always easy, and sometimes I need to re-check-in with myself to get back on track! But it’s OK… you can’t always be perfect, and dedicating yourself to a healthy lifestyle takes work, but man, does it pay off! I found that the more I changed, the better I felt about myself. The better I was feeling, the more I wanted to continue changing. I felt like an explorer on a treasure hunt, only to discover that the treasure had been buried inside of me the whole time.

For more inspiring stories from Joan, visit her website.

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Embracing Change

One of my favorite insights is: “The road to success runs through managing change.”

In fact, the very thought of change can be terrifying for many people. There is a comfort in the constant and familiar. We have a routine, we know a place inside and out, and we like it that way. It feels safe. But, as the saying goes, change is inevitable. The difference between those for whom change is a trigger for stress and deterioration and those for whom it is a trigger for growth is the attitude with which they react to change.  It’s no surprise that those who react to change with fear don’t embrace it and that those who react with eagerness or excitement do embrace it and see it as a source of opportunity.

Here some reasons to welcome change with open arms:

Change makes us stronger.

Change helps us to grow; it makes us stronger. Just like a muscle won’t get stronger without exercise, neither will our lives mature without change.
Change helps you conserve your energy.

It takes exponentially more energy to resist change than to embrace it.
Change makes us flexible.

Have you ever heard of people who are so rigid and resistant to change, that they miss wonderful opportunities that come their way? Flexibility helps us to embrace change.
Change makes us wiser.

Each time we change things in our lives – or our lives make changes for us – we have to reevaluate situations and think through different strategies and solutions. This unknown helps us learn new skills, ways of adapting and methods of deciphering.
Change builds confidence.

When do you feel the biggest boost to your confidence? Probably when you accomplish something you thought you couldn’t do. Change is a great way to face challenges head on and build confidence.
Change keeps life interesting.

Change brings new experiences, which keeps life interesting and helps make it exciting to embark on each new day.
Change enhances our relationship with ourselves.

There is never a time we learn more about ourselves than when we experience change. Change helps us release the behaviors that are not serving us and invites new behaviors to make us better people.
Change helps us avoid frustration.

Complacency can be extremely frustrating. And the best cure for a stagnant life is change!

Change keeps us grateful.

Sometimes change can be tough. And through the challenges of change we are often reminded of how many wonderful things we actually do have in our lives.

Change brings opportunity.

There is nothing like starting on a new journey. It may make us feel uncomfortable at first, but it invigorates our senses and opens us up to new opportunities that can make our life better, richer and fuller.

This year I encourage you to have a transformation and embrace positive change.

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Click here to learn more about Dr. Murad.

The post Embracing Change appeared first on Face Forward.

Favorite #LiveSpotless Photos & Contest Winner

Here’s something to warm you up this winter. Back in September 2014, we invited you to post photos on Twitter or Instagram of what you did to protect yourself from the sun over the summer. We wanted to see how you kept your skin sun-spotless, and we asked you to use the hashtag #livespotless for a chance to win our line of Environmental Shield® products—a $640 value.

We were so excited to see that we had hundreds of creative, fun and inspiring submissions! Our #livespotless participants made it hard for us to choose a winner. Congratulations to Liza Macawili Ramos for submitting the winning photo (shown above), and a huge thank you to all of you for posting such inspiring photos!

We wanted to spotlight several of our favorite photos, so take a look below.

@tineey on Twitter

@taralarivee on Instagram

@rogerb98152093 on Twitter

@areck0001 on Twitter

@rebeccahillyard on Twitter

@amyturman on Instagram

@dramamamma on Twitter

@erinbitar10 on Instagram

@olivetulips on Twitter

Thanks again to everyone who participated in our #livespotless contest. Follow Murad on Twitter and Instagram for future contests!

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The Wonder of Water: Improve Your Health at a Fundamental Level

In Dr. Murad’s new book, Conquering Cultural Stress: The Ultimate Guide to Anti-Aging and Happiness, he reveals his 3 steps to looking, living and feeling better. Last week, we told you about Step 1: Letting go of your need to be perfect. Today, we’re looking at Step 2: Improving your health at a fundamental level.

Dr. Murad’s Cellular Water Principle is so simple yet so profound: when our cells are not fully hydrated, they deteriorate and cannot function at their peak level. This leads to the tissue damage we refer to as aging. We are NOT talking about drinking eight glasses of water a day! As Dr. Murad famously says, “Eat your water.”

In Conquering Cultural Stress, Dr. Murad explains that water loss is the final common pathway to all aging and disease. Your body needs to be flooded with nutrients every day that strengthen your cell membranes. This way, you’re giving your body what it needs to heal itself and prevent the onset of disease.

“What if, instead of thinking about limiting grams of fat or which carbs to avoid, we simply ate the foods that feed our cellular membranes and encourage healthy cellular water? I know we’d see a change because I’ve watched hundreds of my own patients do just that.” – Dr. Murad in Conquering Cultural Stress

In Step 2 of Conquering Cultural Stress, you will learn:

The best foods to eat to hydrate your cells and slow the aging process
Dr. Murad’s favorite “water bombs” and why you should eat them every day
What healthy fats you should be eating to “nourish your brain”
How your sleep habits affect your waistline
8 bedtime habits that encourage rejuvenating sleep
The 5 essential ingredients to keep your cells hydrated

Praise for Conquering Cultural Stress:

“Conquering Cultural Stress is a profound and visionary view into longevity that provides the road map for an enriched, fulfilled journey through life.”

—Lynelle Lynch, President, Bellus Academy

“As a molecular biologist, I am intrigued by the science that supports Dr. Murad’s ideas—this philosophy is at the forefront of a new era in medicine.”

—Anna Langerveld, PhD, President and CEO, Genemarkers, LLC

Dr. Murad’s new book also includes a 7-day meal plan, healthy and delicious recipes and 365 affirmations for living a happy, loving, stress-free life. Conquering Cultural Stress is now available for purchase.

Coming soon on the blog, we’ll share what you will learn in Step 3 of Conquering Cultural Stress.

The post The Wonder of Water: Improve Your Health at a Fundamental Level appeared first on Face Forward.

Be the Best Version of You

During the holiday season, we tried to be a little bit nicer to one another, give a little more to charities, and be the best versions of ourselves that we could be. In 2015, we’re focusing on making kindness to others and yourself a daily practice; to integrate kindness into our way of living and being. Here are 4 easy ways to get started, so you can look, live and feel #BetterEveryDay.

Meditate

Before you can be fully present for yourself and others, you must first quiet your “monkey mind.” The best way to do this is to adopt a meditation practice. It doesn’t need to be anything fancy. See what a difference just five minutes of daily meditation can make. Read more here.

Exercise

Working out does your body, mind and soul a world of good, and taking care of yourself allows you to better take care of others. Read our post 9 tips for working out, even when you don’t feel like it. Want to accomplish a large amount of exercise in a very short period of time? Try Tabata fitness training. Or, if 2015 is the year you finally get serious about yoga, read our blog post for an overall view of what style of yoga might be right for you.

Eat well

To do all the ordinary and extraordinary things you have planned for yourself and others this year, you must eat well. And first thing’s first: “eat your water.” Dr. Murad discovered the secret to vibrant health lies in maintaining strong cells that retain water. It’s called The Science of Cellular Water™, and Dr. Murad explains how it benefits you in this post.

Perform random acts of kindness

Doing good deeds for others makes you feel good! We promise. It doesn’t have to be a huge, sweeping gesture. It can be as simple as paying someone a compliment or smiling at a stranger. Volunteer, donate to charities, or pay it forward in any way you can. At Murad we’re encouraging our employees and all of you to strive to Make it #BetterEveryDay. Dr. Murad wrote a great blog post sharing how he strives to make it #BetterEveryDay, read it here. No matter how big or small a kind act is, it matters!

To help inspire each other and to share our own little daily triumphs of positivity, Murad employees have taken to social media to share how we make it #BetterEveryDay. How about you? Share with a photo on social media and use the hashtag #BetterEveryDay.

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