Blonde woman with laptop forget something buy in online store, facepalm

Blonde woman with laptop forget something buy in online store, facepalm

If you’ve been paying attention to current beauty and health trends, you know we’re amid a skincare revolution. More brands, products, and tools are available to help you maintain your skin health than ever before.

Don’t chalk this trend up to mere vanity, though—taking good care of your skin is about more than just wanting to stay youthful-looking. As your body’s largest organ, the skin also plays a vital role in regulating body temperature, manufacturing vitamin D, and acting as your first line of defense against harmful germs. It only makes sense that you’d want to take the best possible care of it.

But sometimes you sabotage yourself with your best intentions. Believing some common skincare myths can cause (or worsen) the very skin problems you’re trying to correct or avoid. Learn fact from fiction as we bust five widely believed skincare fallacies and offer tips to making skin-friendly choices.

Myth 1: There is one right kind of skincare regimen.

Sure, most of the generic cleansers you can find at any supermarket or drugstore will remove dirt and oil from your skin. And any moisturizer will provide some boost in hydration. But to really see positive results and make your skin its happiest, you need to give it exactly what it needs.

The first step in adopting a bespoke (read: personalized) skincare regimen is to understand your skin type. Small pores with rough, flaky patches? You probably have dry skin. If you tend to get blackheads and need a blotting tissue every afternoon, you’re likely on the oily side of the spectrum. Or, you could be a combination of both if you see midday shine in your T-zone (forehead, nose, and chin) but are scaly around your cheeks. If you tend to be easily irritated, you could have sensitive skin. If you’re still unsure what category you fall into, take this skin type quiz to find out.

Whatever your skin type, choose a regimen that supports the health of your all-important skin barrier to help you look and feel your best. The protective outer layer of skin contains a lipid or moisture barrier that protects you from your environment and keeps natural moisture in. When your skin barrier is performing at its best, your skin looks firm and plump. It also has a natural dewy glow. Keeping your moisture barrier healthy is important to get the results you want to see in the mirror.

A bespoke skincare regimen can be as simple as cleansing and moisturizing or as robust as the Korean 13-step routine. However many steps you choose, make sure each product in your regimen is geared toward your skin type. In general, the following are common staple products of a skincare regimen:

  1. Cleanser: Look for a mild cleanser to use morning and night. If you wear makeup, it’s best to remove it in a separate step prior to washing—called the two-step cleaning process.
  2. Toner: It’s not just an important step only for those with combination or oily skin. Toning can also help moisturize dry skin. This category has boomed in recent years, and you can find toners that include a wide variety of ingredients, from rose water to kombucha. Toning right after cleansing helps lock in your natural hydration and prepares your skin for moisturizing, but this is the most optional step.
  3. Serum: Also known as an essence or ampoule, serums may contain a broad range of ingredients—including plant extracts, oils and nutrients—that focus on types of skin concern. You only need a few drops, as these products are highly concentrated.
  4. Eye cream: While your skin is absorbing the serum, use your ring finger to gently tap the eye cream or gel of your choice into the skin surrounding the eye socket. Don’t swipe or rub in the product, as that can cause pulling in an area with thin, delicate skin.
  5. Moisturize: Like serums, moisturizers are also often tailored to your skin needs. For your daytime moisturizer, look for one with a broad spectrum SPF of at least 30, or apply a sunscreen separately after your moisturizer.

Myth 2: You only need skincare for your face.

That skin barrier we discussed above? It covers and protects the skin all over your body. That means the rest of it needs just as much care and attention as the skin on your face.

To baby the delicate skin you’re in and pamper those often-neglected body parts:

  • Take cooler, shorter showers. Prolonged exposure to heat can cause damage to your moisture barrier, which can lead to dryness, redness, and irritation.
  • Pat, don’t rub, yourself dry with a towel. Excessive rubbing can tug at your skin, which can cause immediate irritation and a loss of elasticity in the skin over time.
  • Moisturize daily, at minimum, to lock in the hydration your moisture barrier needs. Use a quality body lotion after showering, and use a facial moisturizer after cleansing both day and night.
  • Gently exfoliate all over once to twice a week, especially concentrating on the rougher spots like elbows, knees, ankles, and heels. Use a loofah with a creamy, hydrating body wash or a moisturizing sugar scrub.
  • Stay hydrated. Drink the daily recommended 64 ounces of hydrating beverages such as unsweetened teas, coconut water, almond milk, and, of course, water. Dry skin can be an early sign that you’re dehydrated.
  • Avoid harsh, drying soaps, facial cleansers, and body washes. Read the product labels and steer clear from those with moisture-sapping sulfates or harsh alcohols.
  • Apply sunscreen every day. Protection from the sun’s harmful rays aren’t just for beach days and summer months. The sun can break down your skin’s moisture barrier year-round. See more on this topic below.
  • Bring the skincare products you use on your face all the way down to the neck. It needs a similar amount of attention as your face, but the skin on the neck is even thinner.
  • Use hand cream, especially with SPF, to keep the age spots at bay. Even if you lie about your age, your hands could betray you.
  • Don’t forget your feet! Get rid of calluses by using a pumice stone in the shower. For extra overnight hydration, slather your feet with lotion and wear cotton socks to bed.

Myth 3: The higher the SPF, the better the protection

It seems like the logic should be simple: the higher the SPF number in a sunscreen product, the better it protects against the sun’s harmful rays. The reality, however, is a bit more complicated.

Even though both UVA and UVB rays can damage the skin, SPF typically only measures the amount a product protects against UVB rays—the rays that cause the worst sunburns. If you used certain high-SPF sunscreens, you might not see skin redness or get a sunburn, but that doesn’t mean your skin hasn’t received a high dose of damaging UVA radiation.

Even the SPF numbers themselves can be deceiving. Most people believe that SPF 30 provides double the sun protection that SPF 15 does. In actuality, SPF 15 sunscreen blocks 93 percent of UVB rays, while an SPF 30 product blocks 97 percent.

Further complicating matters, SPF is tested by applying two milligrams of sunscreen to one square centimeter of skin. Most people apply half— or less —that amount. If you skimp on applying sunscreen, you could be much less protected than you assume.

So what’s the sweet spot? Look for an SPF between 30 and 50 that protects against both UVA and UVB radiation. This will often appear on product labels as “broad spectrum,” “multi spectrum,” or “UVA/UVB spectrum.”

For optimal sun protection, apply more sunscreen than you think you need. Be sure to reapply when exposed to direct sun for more than two hours or if you’ve been in the water or exercising. Also take other sun-avoiding measures like seeking shade, wearing loose, light-colored protective clothing, a hat, and limiting time spent in the sun.

Myth 4: Beauty sleep is real only in fairy tales.

Sleeping in until noon on Saturdays will not erase your crow’s feet or banish your smile lines. But a growing amount of research suggests consistently getting a good night’s sleep will do wonders for your skin long term. And, conversely, getting poor rest can have highly damaging effects on the skin.

A study of British women showed pretty conclusive results. All saw an increase of wrinkles, dark circles, and overall dull complexion after five consecutive days of getting only six hours of sleep per night—compared to after getting a night of eight hours of sleep.

The immediate effects of a rough night can be obvious in the form of dark circles under puffy eyes. But the damage sleep deprivation can cause the rest of your skin goes much further.

During sleep, your body goes into repair mode. It gets busy eliminating old, dead cells, making new ones, and cleaning your body of toxins. When you shortchange yourself of a full night’s sleep, you’re missing out on hours of collagen production, which can lead to your skin sagging and looking older sooner. You also won’t get the normal amount of blood flow to your face necessary to give you a healthy, rosy glow.

Lack of sleep also increases levels of the stress hormone cortisol, which can lead to breakouts. Imbalances in pH and loss of moisture are other common byproducts of sleep deprivation, and can wreak havoc on your complexion.

So go ahead and hit the sack a bit earlier to get the recommended seven to nine hours of sleep you need every night. And don’t forget the cardinal rule in skincare: never sleep without first removing your makeup.

Myth 5: Eating greasy foods will make you break out

You’ve probably heard this myth since you were a teenager: if you pig out on chocolate, French fries, or other junk foods, you’ll be promptly rewarded with an unsightly breakout. The old logic was that because oily skin tends to be more prone to imperfections, eating greasy foods will worsen your skin’s oil problems. In reality, oil in your diet doesn’t equate to higher production of sebum (your skin’s natural oil).

Don’t go throwing a parade through your nearest drive-thru just yet, though. What you eat still affects your skin. You are what you eat, and certain foods can trigger hormonal responses that may negatively affect how your skin looks. This is especially true for those that have food sensitivities or allergies. Research has shown that there are some foods that could aggravate problem-prone skin. If that describes you, try staying away from the foods and beverages listed below for a while to see if your skin troubles subside.

  • Refined sugars and processed grains. Simple carbohydrates are known to cause spikes in insulin, which messes with the hormones responsible for skin-cell growth and sebum production. More cell turnover combined with more oil can be a recipe for skin disaster.
  • Breakouts are typically connected to inflammation, and for people that have any level of sensitivity to it, dairy can really flare things up. While research is conflicted, milk, cream, and ice cream appear to have more negative impacts on the skin, while yogurt and hard cheeses tend to cause fewer issues.
  • You’re not going to want to toast to this: alcohol is a nightmare for the skin. Not only is it hard on the liver—the organ responsible for detoxifying your body—but it also dehydrates the body and the skin. Most cocktail mixers come with hefty added doses of sugar, which will cause the dreaded insulin spikes. And in case you thought red wine was exempt because of its noted health benefits, for a lot of people it can cause flushing of the face. If you’re going to imbibe, try not to go overboard, and drink plenty of water. Your skin will thank you the next morning—and in the long run.

It turns out that some of the advice your mother and grandmother gave you about skincare aren’t backed by science or reality. The good news is this golden age of skincare provides more options than ever to make the best choices possible for your unique skin.

References

https://www.niams.nih.gov/health-topics/kids/healthy-skin

http://www.americanskin.org/resource/

https://www.webmd.com/beauty/whats-your-skin-type#1

https://www.huffingtonpost.com/entry/skincare-routines-of-top-dermatologists_us_5850335de4b0e05aded6214f?section=us_own

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2688147/

https://www.everydayhealth.com/beauty-pictures/delicious-good-for-your-skin-drinks.aspx#01

https://www.skincancer.org/skin-cancer-information/ask-the-experts/does-a-higher-spf-sunscreen-always-protect-your-skin-better

https://www.mdedge.com/edermatologynews/article/130640/aesthetic-dermatology/beauty-sleep-sleep-deprivation-and-skin

https://www.webmd.com/beauty/features/beauty-sleep#1

http://www.telegraph.co.uk/goodlife/11618809/How-a-bad-nights-sleep-wrecks-your-skin.html

http://www.goodhousekeeping.com/beauty/anti-aging/a35556/why-is-sleeping-in-makeup-bad/

http://www.yalescientific.org/2011/11/does-greasy-food-cause-acne/

https://www.healthline.com/nutrition/foods-that-cause-acne#section1

https://www.huffingtonpost.com/2013/10/24/alcohol-skin_n_4146391.html

Gearing your nutrition to better serve your heart is good for your ticker, and your overall well-being. It can be tricky to know the right recipe for heart health. There are many diet plans and strategies from which to choose. When sifting through the oodles of fad diets and fitness plans, a well-balanced approach with the right blend of heart healthy foods should be your target.

A heart-conscious diet fundamentally supports healthy blood flow. Blood rides around the body on the highway of your circulatory system. It’s pumped by the heart and moves by way of arteries and veins. Your blood vessels (especially arteries) rely on a nutritious, well-balanced diet for their health and longevity. A diet filled with heart healthy foods contains nutrition to help maintain healthy circulation.

Finding Heart Healthy Foods

The wholesome nutrition you’re looking for comes from a diet rich in fruits, vegetables, whole grains, and healthy fats and protein sources. Below, you’ll see five of the best heart healthy foods you can incorporate into your diet this week. They’re also nutrient-dense alternatives (containing a lot of important micronutrients per calorie) to some of the culprits of poor cardiovascular health. Heart healthy foods are rich in nutrients, healthy fats, antioxidants, and vitamins.

Practicing a heart-healthy diet doesn’t require copious planning and preparation. There are simple things you can do throughout the week to gear your diet towards cardiovascular well-being. Simple substitutions and wholesome alternatives to junk food and snacks will help you support your heart’s health.

Here’s your shopping list of five interesting foods so you can cook up a menu focused on heart health.

  1. Fatty Fish

Yep, you read it right. The fats in some fish—like salmon, sardines, and mackerel—support heart health because they’re densely packed with omega-3 fatty acids (also known as polyunsaturated fats or PUFAs). These essential fatty acids are important components to healthy cell membranes and provide a source of energy.

Multiple scientific studies have indicated a possible tie between omega-3 fatty acid and regular heart patterns. Current research indicates that diets rich in omega-3 fatty acids promote healthy blood vessel function. By keeping blood vessels in tip-top shape, omega-3 fatty acids can help keep your heart in good health.

Eating fatty fish twice weekly is recommended by the American Heart Association (AHA).

Fish is a great replacement for proteins high in bad fats—like red meat. Replacing two red-meat meals each week with fish will foster a better environment for heart health. Not to mention, the added bonus of consuming fewer calories from fat each week.

  1. Oatmeal

A bowl full of oats is a great way to start the day. That’s because oatmeal has multiple layers of nutritional benefits. Your cardiovascular system will thank you for treating it to a good breakfast each morning.

Oatmeal is loaded with soluble fiber and is well-known for promoting healthy digestion. According to the American Dietetic Association, high-fiber foods have merits beyond digestive health. Your heart’s health depends on fiber, too. Fiber-rich foods (like oatmeal) serve your cardiovascular system by helping maintain healthy levels of low-density lipoproteins (LDL or “bad” cholesterol) in your blood—provided they’re already in the normal range.

Large amounts of LDL levels in the blood can have adverse effects for your arteries and veins. The mechanism by which soluble fiber impacts LDL levels is still being researched. But many scientists believe that soluble fiber molecules are chemically “sticky” and disrupt the bonds that link LDLs together. Fiber can effectively then “pull apart” (or even keep them from sticking together in the first place) LDL molecules and help support already healthy blood cholesterol levels.

Insoluble fiber is heart healthy, too. They’ve been shown to form a gel-like matrix and bind up many substances that impact heart health, including cholesterol. By reducing LDL cholesterol absorption into the blood, oatmeal and other fiber filled foods support healthy blood vessels. When choosing your meals for the day, reach for foods rich in fiber. The one-two punch of soluble and insoluble fiber is a heart-healthy combination.

  1. Berries

Berries are another great source of LDL-affecting soluble fiber, making them heart healthy foods. These juicy, delicious fruits are also brimming with phytonutrients and potent antioxidants. Polyphenolic compounds called flavonoids (plant compounds shown to have health benefits) make up the berry antioxidant profile. Antioxidants are great for your heart because they help maintain healthy pressure in your vessels. These compounds also protect your cardiovascular system from oxidative stress and free-radical damage.

A bowl of berries is naturally low in calories and fat. That makes them a great option for a healthy body. Berries are sweet and add exciting flavor to smoothies and salads. Snacking on berries instead of processed food helps keep sweet cravings at bay while promoting heart health. Berries also provide added fiber that supports healthy digestion.

  1. Dark Chocolate

One of the most beloved dessert foods can also do wonders for your heart. Dark chocolate (70 percent cocoa and above) has been shown to help maintain healthy blood pressure already in the normal range—a hallmark of cardiovascular health.

Dark chocolate is rich in antioxidant compounds called polyphenols. These important phytonutrients support healthy circulation. Dark chocolate’s polyphenols also scavenge the free-radicals that can lead to oxidative damage.

Research has shown that one of the major polyphenols responsible for the health benefits of dark chocolate is called epicatechin. The polyphenol has been shown to help blood vessels relax between heart beats. This relaxation means blood can flow more easily through blood vessels. And your heart likes that. Dark chocolate is a great source of epicatechin, but so are apples, green tea, and dark (seeded) grapes.

Unfortunately, the same cannot be said for milk chocolate. Most chocolate bars and candies don’t meet heart-healthy criteria. Eat small squares of dark chocolate made with at least 70 percent cocoa. And eat responsibly. Chocolate is relatively high in calories and should be savored, not scarfed down.

  1. Avocado

Trendy and tasty avocados rank high on the list of heart healthy foods. You can mash them and spread on whole-wheat toast. You can slice them to top off your fish tacos. No matter how they’re prepared, avocados are a delicious food that supports your heart.

Avocados contain large stores of monounsaturated fatty acids (MUFAs). These healthy fats act like the omega-3 fatty acids found in fish. The MUFAs maintain healthy levels of bad (LDL) cholesterol—already in the normal range—and keep blood vessels in good repair.

Avocados are also bursting with antioxidants and potassium. The essential mineral, potassium, is critical for heart health. Potassium helps maintain healthy blood pressure already in the normal range. The potassium found in avocados is also useful for managing smooth muscle contraction. Smooth muscle is found all over the body, especially in the intestines and lining arteries. Potassium, therefore, promotes healthy digestion and supports healthy blood flow.

Combining mashed avocado with diced tomatoes into a simple guacamole is a healthy alternative to high-fat chip dips. Enjoy it spread on raw veggies like celery and carrot sticks to avoid consuming with salty corn chips.

Developing a Diet Full of Heart Healthy Foods

These five foods are a great start to a heart healthy diet. But to be effective, they need a diet full of fruits, vegetables, and lots of water. Replacing less nutritious foods with the following options can improve your diet and help it support maximum heart health:

  • Broccoli
  • Red, orange, and yellow vegetables
  • Flax seed
  • Walnuts
  • Almonds
  • Spinach
  • Asparagus
  • Oranges
  • Cantaloupe

Your heart can be subjected to some pretty unhealthy changes as a result of poor nutrition. When planning a heart-healthy meal, try to avoid some common pitfalls. Processed and prepackaged foods are stuffed full of salt and trans fats. These dietary scoundrels work against your cardiovascular system by making cholesterol levels move in the wrong direction.

Fight for your heart. Treat your ticker to some tender love and care. Chowing down on heart healthy foods can support healthy circulation and maintain your heart health throughout your life. The foods you’ve just read about are delicious and easy to incorporate into your favorites meals and snacks. Take action now to support your heart’s health through improved diet and nutrition.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

https://health.clevelandclinic.org/2015/01/15-heart-healthy-foods-to-work-into-your-diet/

http://www.health.com/health/gallery/0,,20720182,00.html#avocado-13

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WnLWYpM-dQI

http://www.heart.org/HEARTORG/Conditions/Cholesterol/HDLLDLTriglycerides/HDL-Good-LDL-Bad-Cholesterol-and-Triglycerides_UCM_305561_Article.jsp#.WnLLPpM-dQI

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192?pg=1

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Can-antioxidants-in-fruits-and-vegetables-protect-you-and-your-heart_UCM_454424_Article.jsp#.WnMvDpM-dQI

https://www.umm.edu/health/medical/altmed/supplement/potassium

http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#cardiovascular-disease-prevention

https://www.ncbi.nlm.nih.gov/pubmed/21914258

https://www.ncbi.nlm.nih.gov/pubmed/23076616

http://jandonline.org/article/S0002-8223(02)90228-2/fulltext#section.0040

https://academic.oup.com/ajcn/article/69/1/30/4694117

woman's face

woman's face

Your skin is unique. Nobody has the exact same skin as you. But you still fall into one of four major categories. And this skin type quiz will help you figure out how to characterize your unique skin so you can choose the proper skincare.

Before you take the skin type quiz, you probably want to know a little bit about your potential category. You could be:

  • Oily: This one is pretty self-explanatory. If you have excess oil all over your skin, chances are you will come out of the skin type quiz with an oily designation.
  • Combination: Surprise, surprise. This is a combination of dry and oily skin. So, if your T-zone (forehead, nose, and chin) are oily and your cheeks are dry, your quiz result may say combination.
  • Dry: If your skin is flaky, rough and drinks up the moisturizer, you might take the skin type quiz and find you have dry skin.
  • Sensitive: Easily irritated skin—especially when you interact with new products or environments—is an indicator of sensitive skin.

You might feel like something’s missing—normal skin.

It’s true that a normal skin type is the most common. It could be described as having a balance of moisture, small pores, and few visible concerns. Basically, it’s what you imagine healthy skin looking like. It’s the kind of skin you’re either trying to achieve or trying to maintain with your skincare routine.

Normal skin isn’t included in the list or in the skin type quiz for a reason. Normal, healthy skin will still show some minor visible issues—the appearance of these expressions could increase with age. So, the quiz will help you tailor your skincare routine to your concerns or those you may face in the future.

Now you’ve read about the categories and you might have a guess about what your skin is. It’s time to answer the seven questions of the skin type quiz and find out for sure.

 

References

https://www.webmd.com/beauty/whats-your-skin-type#1

https://www.skinvision.com/articles/how-to-determine-your-skin-type-in-four-easy-steps

https://www.wikihow.com/Determine-Your-Skin-Type

Blood heart circulation

Blood heart circulation

You know that lub-dub sound your heart makes. You’ve felt the pulse in your wrist. It all indicates that your body is still running. But the blood coursing through your arteries and gently flowing in your veins didn’t get there by accident. Your blood, blood vessels, heart, and lungs, all work together to bring the oxygen you breathe to the rest of your body. This relationship is known as the cardiovascular system, and it works 24/7 to keep you moving.

Your cardiovascular system is remarkable. To fully appreciate how hard it works for you, brush up on some cardiovascular vocabulary.

  • Cardiovascular system: The sophisticated network of organs and blood vessels responsible for oxygenating and moving blood throughout your body. The cardiovascular system consists of the heart, lungs, and includes all blood vessels.
  • Heart: A four-chambered muscle located underneath the breastbone (sternum) of your rib cage. The heart pumps oxygen-rich blood out to the body and oxygen-poor blood to the lungs. Contraction of the heart muscle is often called a beat.
  • Heart rate: Also called the pulse. This is the frequency of complete heart-muscle contractions. It is usually measured in beats per minute. The average heart rate for a healthy adult is between 60 at rest and 100 beats per minute going about your day.
  • Lungs: a pair of organs that sit within your rib cage and occupy most of the left and right sides. Think of the lungs as very fine network of sacs that spread your blood out to increase its surface area. Increasing the surface area allows gases to diffuse in and out of the blood (carbon dioxide out and oxygen in).
  • Pulmonary: Referring to the lungs.
  • Systemic: Referring to the other organs of the body, including liver, intestines, brain, kidneys, etc.
  • Blood vessel: The tubes through which blood flows. There are two main types of blood vessels—arteries and veins. For most of your body, this means arteries carry oxygenated blood and veins carry oxygen-depleted blood. But in the vascular system connecting the heart and lungs, this convention is reversed.
  • Blood: The red, liquid substance pumped throughout the cardiovascular system. Blood is mostly water, and is responsible for delivering nutrients to your body. It also contains many types of cells: red blood cells, white blood cells, plasma, serum and platelets.

Red blood cells (RBCs) carry oxygen and carbon dioxide in and out of the body. White blood cells are mostly involved in your immune response. Plasma is the colorless fluid that contains the fatty components of blood. Serum is the amber-colored component of blood that contains most of the proteins of the blood. And platelets are half-moon shaped, cell-like structures that are responsible for blood clotting (usually after an injury to a blood vessel).

  • Blood pressure: The force of blood moving through the blood vessels, measured in mmHg (millimeters of Mercury). Clinically, blood pressure is reported as systolic pressure over diastolic pressure. Blood pressure is highest in arteries and lowest in veins.
  • Diastole: Related to expansion, relaxation, or dilation.
  • Systolic blood pressure: The pressure in your blood vessels when blood is actively moving through them after being force by the pumping of the heart. Normal systolic blood pressure is considered to be less than 120 mmHg.
  • Diastolic blood pressure: The pressure in your blood vessels between heart beats when blood is not flowing and your blood vessels and heart are at rest. Normal diastolic blood pressure is considered to be less than 80 mmHg.
  • Capillaries: The small, intermeshed networks of tiny blood vessels. Capillaries allow oxygen and other nutrients to diffuse out of blood and into cells, tissues, and organs. They also send oxygen and nutrient-poor blood back to the heart. These networks are the end of arteries and the beginning of veins.

You know your cardiovascular system is important, but it may be bigger than you think. Together, your blood vessels stretch over 60,000 miles (or 100,000 km). That means your blood vessels, placed end-to-end, could circle the globe about two and a half times.

A Closer Look at the Cardiovascular System

The simplest definition of your cardiovascular system is the series of organs that propel blood through blood vessels. But that misses some beneficial information. The cardiovascular system delivers oxygen and other nutrients to tissues, and removes waste and carbon dioxide from circulation.

That’s a lot of important jobs. They’re accomplished through a series of interconnected tubes (arteries and veins) that guide blood throughout the body. The heart is the pump that moves the blood forward. Two circuits in the cardiovascular system, the pulmonary and systemic circuits, channel blood through the heart and through your body.

The Anatomy of the Human Heart

Your heart is primarily responsible for pumping blood into and out of all areas of the body. The human heart can accomplish this huge task because of its unique construction.

It’s composed of smooth cardiac muscle cells that contract with incredible force. Some of these cardiac cells make electrical connections with nerves. When you exercise or experience a change in emotion, electrical impulses travel through your nerves to your heart. These signals can alter the rate at which heart muscles contract—or how fast it beats.

You may know that the heart is divided into four separate chambers – left and right atria and ventricles. The chambers of the heart are pouches of muscle separated by valves. They collect blood from circulation and squeeze it through the heart to the lungs or out to the body. The left and right sides of the heart mirror one another in structure. But each side is unique and performs a specialized function necessary for pumping blood.

The right side of the heart collects blood that has circulated through the body. This blood is in desperate need of rejuvenation in the form of oxygen. Before it can go to the lungs for oxygen, it must first enter the right atrium (collection chamber) and descend to the right ventricle (pumping chamber). The right ventricle is responsible for pushing the blood to the lungs for oxygen.

The left side of the heart receives oxygenated blood after it has passed through the lungs. The left atrium is the collection chamber for this oxygenated blood. Oxygen-rich blood is then passed down to the left ventricle through a one-way valve between the two chambers. The left ventricle is the strongest chamber of the heart. When the cardiac muscles of the left ventricle contract, blood is propelled from the heart out to the entire body.

Every minute, five liters (or about a 1.5 gallons) of blood is pumped through the heart—about your entire blood volume. Your heart funnels 7,200 liters of blood per day to every square inch of your body. Every pump literally brings fresh oxygen and nutrients to every cell in your body to support healthy tissue and organ function.

Blood Flow: Where Does It Go?

Understanding the path of blood flow through the cardiovascular system is similar to reading a road map. Think of red blood cells as vehicles on a busy highway. You can easily follow their path through the heart and on to the rest of the body.

Healthy, happy, oxygen rich blood cells start their journey down the cardiovascular system roadway by exiting the left ventricle of the heart. After the left ventricle contracts, the blood in this chamber gets the green light to enter the aorta through the aortic valve.

The aorta is the largest artery in the body and is the super-highway of blood transport. Blood speeds through the aorta due to high pressure and thick, muscular artery walls. Smaller arteries branch from the aorta. These are the exits where blood can hop off this busy thoroughfare and travel to different locations of the body.

The roads of blood travel shrink the further they get from the heart. Just like roads get smaller as they go from freeways, to city streets, and through individual neighborhoods, arteries branch off into smaller vessels that eventually connect to capillaries. These small vessels surround vital organs and tissues. Capillaries nourish the organs and tissues with nutrients and oxygen.

After reaching their final destination, red blood cells need to make their way back to the heart and lungs. But the journey back to the heart is much slower than the fast-paced trip via the aorta.

If arteries are the blood transport freeway, veins are the scenic route. They have slower speed limits than arteries due to lower pressure. The tight structure of arteries helps propel blood through the body quickly. Veins, on the other hand, are wider and looser. Blood takes its time traveling through veins, merging with traffic from all over the body on their way back to the heart.

All blood from the veins enters the heart through the inferior or superior vena cava. Blood traveling from the lower body is directed to the inferior vena cava—the largest vein in the body. Blood from the upper body is channeled through the superior vena cava. Each one empties into the heart’s right atrium.

This chamber collects blood and directs it through the tricuspid valve to the right ventricle. Blood is quickly ejected from the right ventricle, into the pulmonary artery through a half-moon-shaped valve called the pulmonary valve.

Once in the pulmonary artery, blood travels through the lungs, using capillary mesh to replenish oxygen stores. Blood is then funneled back to the heart through the pulmonary vein and into the left atrium. The bicuspid valve is the final gate blood must pass through to hop back on to the cardiovascular system’s super highway and complete a full circuit through the body.

Living a Heart Healthy Lifestyle

Your blood has to travel to so many nooks and crannies. It’s amazing that a healthy heart pumps without problems all day, every day, for your entire life. Even though your heart is built to go the distance, there are several things you can do to support its health. And the rest of your cardiovascular system, too.

Daily exercise is by far the best way to maintain a healthy heart and support good cardiovascular health. Requiring your heart to work a little harder during periods of exercise you can keep this important muscle toned and poised for long-term success.

Physical activity does not only make your arms and legs stronger. It strengthens your heart and cardiovascular system, too. Athletes typically have healthier hearts than those who do not regularly exercise. You don’t have to be a professional athlete, but make it your goal to exercise regularly and support your heart and cardiovascular health.

Walking daily may be the easiest exercise to keep a healthy heart. A brisk walk for 30 to 60 minutes every day can get your heart rate up to that “sweet spot.” Maintaining an elevated heart rate (between 50-85 percent of your maximum) should be your indicator of good, heart healthy exercise. For reference, a walk will get your heart rate up to 50–70 percent of its maximum. A game of tennis or a run on the treadmill pushes your heart rate up between 70 and 85 percent of its maximum.

A diet low in trans-fats and salt while high in vegetables and lean protein is also great for your heart.

Regulating your diet’s salt and unhealthy fat content reinforces your body’s ability to maintain healthy blood pressure already in the normal range. In addition to being great for your heart, a diet low in unhealthy fats and salts could be your ticket to maintaining a healthy weight.

Here’s a few things you can do. Replace salty foods with whole fruits and vegetables with lots of natural flavor. You’ll also get a lot of important nutrients—like lycopene and vitamin C—that have been shown to support a healthy cardiovascular system. And make sure the fat in your diet comes from more natural, plant sources—think nuts, olive, and coconut oil.

Keep your body’s engine running smoothly and get your blood pumping with exercise and a healthy diet.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

https://health.usnews.com/health-care/patient-advice/articles/2017-05-22/what-are-the-best-heart-healthy-exercises

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.WmIaP5M-dQK

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/GettheFactsAboutHighBloodPressure/All-About-Heart-Rate-Pulse_UCM_438850_Article.jsp#.WmIaaJM-dQK

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/GettheFactsAboutHighBloodPressure/Blood-Pressure-vs-Heart-Rate-Pulse_UCM_301804_Article.jsp#.WmIab5M-dQJ

https://oli.cmu.edu/jcourse/workbook/activity/page?context=b880f13c80020ca6014d4c7646e82bcc

https://www.britannica.com/science/human-cardiovascular-system

http://www.bbc.co.uk/guides/zxts2p3

https://www.livescience.com/32213-how-much-blood-is-in-the-human-body.html

https://www.livestrong.com/article/301209-vitamin-e-high-blood-pressure/

https://www.cdc.gov/bloodpressure/measure.htm

http://sydney.edu.au/science/biology/learning/blood_composition/

Acupuncture needles on head of a young woman at the spa tcm

Acupuncture needles on head of a young woman at the spa tcm

Your health today could be helped by looking back thousands of years. Reach into history and you’ll find an ancient wisdom and practice that you may have heard of, but might not truly understand—Traditional Chinese Medicine (TCM).

TCM is one of the world’s oldest forms of medicine. But in a world predominantly using Western medical science, the popularity of Traditional Chinese Medicine is regaining popularity. Many of the principles and ancient wisdom of TCM are being integrated into holistic strategies for health today.

Traditional Chinese Medicine is Thousands of Years Old

TCM—also often referred to as “Eastern Medicine”—originated in ancient mainland China. It dates back more than 2,500 years and has evolved and been perfected ever since. Even for those relying on modern “Western Medicine” which, is only a couple of hundred years old. However, there is likely a lot that can be learned from TCM practices.

But what exactly is Traditional Chinese Medicine? An understanding of the premises of TCM starts with the underlying philosophies.

Yin and Yang is the Basis of Traditional Chinese Medicine

Nature is the primary hallmark of TCM. The basic premise of TCM is that our bodies are a microcosm of our surrounding world and universe. You have probably heard of “yin” and “yang” (or at least seen the symbol).

Yin and yang is the basis of Eastern science and TCM. It is the concept that opposing forces are actually complimentary, essential, and need to exist in balance and harmony for optimal health. Some examples are:

  • light and dark
  • positive and negative
  • fire and water
  • good and evil
  • male and female
  • expanding and contracting

Think about it this way. Shadows cannot exist without light. And the premise of many modern superhero movies—good cannot exist without evil.

The basic underlying premise of yin and yang in TCM is these seemingly opposite forces need to exist in balance and harmony. Harmony between yin and yang is thought to promote health. But imbalance is thought to result in disease.

Qi—or Life Force—is an Important Concept in Traditional Chinese Medicine

Qi (pronounced “Chee”), is generally defined as the vital energy that flows through the bodies of every living thing. The literal translation from the Chinese characters means “molded by the energy of the nature”. The Chinese believed that Qi permeated everything and linked their bodies’ to the surrounding environment.

The concept of Qi is deeply rooted in Traditional Chinese Medicine. The concept was first noted in the oldest TCM scriptures, aptly named the ‘Internal Scripture.’ The concept is that vital energy circulates through our bodies in pathways referred to as meridians. Symptoms or overt illnesses are believed to be the result of blocked, disrupted, or unbalanced Qi moving through our meridians.

A properly flowing Qi is believed to be responsible for many aspects of health. Thus, a major focus of TCM practices is often targeted at unblocking and allowing our Qi to properly circulate throughout our bodies.

There are Four Types of Qi

As mentioned above Qi is the energy that is moving throughout our bodies and the world around us. But there can be other energies that can affect our circulating life force. Early Chinese philosophers and other Eastern practitioners built on this notion of Qi. They further postulated there were sub-fractions of Qi.

Generally speaking, the major subcategories of Qi became:

  • Inborn Qi—related to genetics and cellular makeup
  • Pectoral Qi—related to metabolism and consists external factors like air and food
  • Nutritive Qi—related to diet and other nutritive factors
  • Protective Qi—related to protection from the outside world or immune health

Together these various Qi are said to form interdependent networks in the body and affect:

  • Mental health
  • Emotions
  • Internal organ function
  • Sensory organ function
  • Heart health
  • Skeletal and connective tissue
  • Body fluids
  • Aging 

Thus, a basic premise of TCM is that a properly flowing and well interconnected Qi is essential for optimal health. This concept has been recently embraced by Western medical science. Systems biology is the study of complex biological systems and the networks that connect them.

These connections can be through nerve conduction, hormones, signaling molecules, electrical impulses, or even external cues like day and night. It is also the appreciation that a single input (diet, exercise, medicines, stress etc.) does not just affect one cell, or one organ, or even one biological system. Rather, an input can have very wide-reaching effects on our physiology—a concept that has been appreciated by TCM for 1000s of years.

Healthy Qi is Incorporated into Many Aspects of Eastern Philosophies

The concept of energy moving around and through every aspect of ourselves and life around us has permeated into many aspects of early Eastern cultures; many of which, have become relatively mainstream—or at least heard about—in more modern Western civilizations. These major aspects include:

  • Feng Shui—the concept of harmonizing energy in the placement and arrangement of physical objects in a space. This careful balancing of Qi through a space can affect health, wealth, and vigor of the occupants.
  • Qigong—the concept of balancing Qi through coordinated movement, awareness, rhythmic breathing, and meditative states. It is utilized during exercise, healing, and training for martial arts.
  • Martial arts—related to Qigong, this concept is known as Neijing. It often involves slow, choreographed movements, and visualization to both learn a martial art and to focus internal Qi force to achieve great feats of strength.
  • Medicine—a number of medical practices can be used to help realign Qi. These can include herbology, acupuncture, moxibustion, and reflexology.
  • Parenthood—for many centuries birth has been thought to be the result of the coming together and intertwining of the Qi from a male and female. In TCM, this is referred to as joining energy or the joining of essences.

There are Five Elements Represented in Traditional Chinese Medicine

Another important philosophy in Eastern Medicine are what is known as the “Five Phases” or “Five Elements”. Symbolically these five elements represent all phenomena, including the stages of human life, and explain the functioning of the body and how it changes during health or disease.

The five elements—or phases—of TCM include and philosophically represent:

  • Fire—a time brimming with flowering and brimming with energy.
  • Earth—a time of transition as in the changing of seasons.
  • Wood—a time of growth (think about trees sprouting in the spring).
  • Metal—a time of harvesting and collecting.
  • Water—a time of stillness and retreat.

Benefits of Traditional Chinese Medicine

Ancient TCM concepts emphasize a natural, preventive approach. At the core of the Traditional Chinese Medicine philosophy is that corrective, preventative action can help if the right steps are taken. This starts with detailed observation by a well-trained practitioner. They look for disruptions in one of the principals of TCM, and provide actions to take. These practitioners claim to catch problems before traditional Western medicine would.

However, if these early observations are not acted upon, disruptions in one aspect of TCM will lead to disruptions in other aspects of TCM principals and overt disease can manifest. This comes from the ideas of connection you read about above.

Traditional Chinese Medicine’s preventative focus makes it a good pair with Western medical science. This mixing of philosophies can create synergistic results for your health.

And the crossover between Western medicine and the teaching of TCM goes even deeper. Just look at the use of reishi mushrooms to support protective Qi. Western scientific research has found that the beta-glucans—a complex carbohydrate often found in certain plants, fungi, and bacteria—in these mushrooms play a role in immune health through cell signaling.

TCM had the knowledge, remedies, and history of success, and Western medicine found the biological underpinnings. Together this gives us a complete picture of the benefits and an understanding of why something works.

Traditional Chinese Medicine Treatments

TCM has crept into literally every society around the world. But it can go by a number of different names. Some of the most popular names are: complementary and alternative (CAM) medicine, integrative medicine, Eastern Medicine, functional medicine, holistic medicine, and alternative medicine.

But whatever you call it, practitioners use a variety of protocols to treat what is believe to be at the root of an underlying health condition. These can include interventions around nutrition, diet, herbal remedies, and various mind/body practices. These treatments can include acupuncture, cupping, therapeutic massage, scrapping, reflexology, bone setting, chiropractic techniques, breathing, exercise, and self-defense trainings.

More recently, incorporation of modern and conventional techniques, such as pharmaceuticals and surgery, can also be incorporated into Traditional Chinese Medicine approaches or vice versa. Think about how breathing techniques, massage, or acupuncture can supplement and enhance a modern, Western medical approach.

Bridging the Gap Between TCM and Your Modern Life

Today you have television, mobile phones, cars, and all the trappings of modernity. So how can an understanding of medicine from thousands of years before the Internet—or even the microscope—help you today?

It’s all about connection.

TCM is based on your connection to the world around you. And the principles of Qi—the flowing of energy through you—is based on the connectedness of your whole body.

You don’t have to memorize the terms or lists of remedies to connect your modern life to traditions that have stood the test of time. The observations and treatments might be something for you to explore. And things like therapeutic massages and martial arts exercise are fairly common today.

But you don’t even have to go that far. Understanding TCM and incorporating the principles into your life can be simple.

Start by taking a holistic approach. Strengthen your connections to the outside world (with things like gardening or forest bathing) and those connections that exist inside you. Think about how your intellect, emotions, and physical being are tied together, for instance. That’s a simple way that Traditional Chinese Medicine principles can help you strengthen your holistic health and wellness. It can guide you as you develop a healthier lifestyle that connects the pillars of physical, emotional, environmental, nutritional, and spiritual health.

Collagen triple helix molecule
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Like it or not, sweating is part of life. It’s your body’s primary method of cooling. Sweat is produced when you exercise, are nervous, or get too hot. Sweat alone is odorless, but it’s often blamed for the noticeable smell that accompanies it. And body odor does creeps up after a good sweat session.

This unpleasant aroma is really the byproduct of sweat and the microscopic environment (microbiome) of your skin. Find out what really makes your sweat smell, what you can do to control it, and how changes in your body odor can alert you to changes in your health.

Bacteria: The Originators of Body Odor

Like you read above, blame the bacteria, not the sweat. Whenever you are physically active, under emotional stress, or overheated, your body seeks to cool itself. It’s your evaporative cooling system. Excess heat is minimized by the evaporation of liquid through pores on the surface of your skin. A pungent smell is produced when sweat contacts the bacteria you normally have living on your skin.

The stench is a byproduct of bacteria consuming the sweat secreted by sweat glands. When bacteria break down sweat, they produce compounds called thioalcohols (pronounced “thigh-o-alcohols”). These compounds can smell like onions, meat, and sulfur. It’s the thioalcohols produced by bacteria, not sweat, that make your armpits stink. The bacteria—which are a normal and healthy part of your skin’s microbiome—most responsible for offensive body odor is Staphylococcus hominis.

Different Sweat, Different Scent?

body odor

While you do sweat during exercise, high heat, and stress—not all sweat smells equally. This is because there are two kinds of sweat glands in your body. Each gland produces odorless perspiration; however, their location and unique microbiomes influence their smell.

Eccrine glands (pronounced “e-krine”) are found all over the body. These glands release mostly water and are activated when internal body temperature rises. Apocrine glands (pronounced “ape-o-krine”) develop during puberty and excrete waste in the form of proteins and lipids. Stress can trigger sweat production in the apocrine glands.

Apocrine sweat glands are associated with body odor and are found in abundance near hair follicles. These glands populate the skin of your armpits and groin. Not surprisingly, these two body regions are the main sources of body odor. The bacteria that produce stinky thioalcohols love to live near apocrine glands. That is why “stress sweat” smells worse than the sweat produced by heat or exercise.

Freshening Up

Different people have different bacteria making a home on their skin. So your body odor is unique to you. Managing body odor is equally individualized.

Bathing frequently regulates the number of bacteria on your skin and helps keep unpleasant smells at bay. But that’s just the beginning.

Deodorants and antiperspirants are two effective methods for controlling body odor. These two treatments work differently from one another, but are often paired to achieve sweet-smelling results. Antiperspirants temporarily block sweat glands and reduce the amount of perspiration on the skin. As a result, the bacteria living on the skin come into contact with less sweat, reducing the amount of odor released.

Deodorants change the chemical properties of the skin to keep armpits smelling fresh. Many deodorants are alcohol-based and lower the pH of your skin. This creates an acidic environment, which is less desirable to bacteria. In addition to dissuading microbes from setting up shop, some deodorants contain fragrance that add a fresh smell to your skin.

Nutrition and Body Odor

Your diet can have a significant impact on your scent. When the food you consume is broken down and digested, some of the byproducts are released in your sweat. The following foods have been shown to increase body odor.

  1. Red Meat

Eating conservative amounts of lean red meat throughout the week is not only healthier for you, but can help you smell better. There is mounting evidence that reduced red-meat consumption is better for heart health and digestion. An interesting scientific study indicated that the same can be said for your individual aroma. After a two-week trial period, women found the scent of men who laid off red meat significantly more pleasant and attractive than those who upped their red meat consumption. If you want to impress your date, try to steer clear of red meat.

  1. Alcohol

Evidence of a drinking binge is found on your breath and your sweat. When your body metabolizes alcohol, a compound called acetic acid is released. Acetic acid is commonly found in vinegar and gives off a strong scent. Your pores expel the excess acetic acid created by alcohol metabolism. When this pungent compound is added to your sweat, you may notice its distinct aroma. Make sure to drink responsibly and pair alcoholic beverages with healthy, high-protein and high-fiber meals. This will help slow digestion and reduce any off-putting odors.

  1. Spicy Food

Some foods are naturally fragrant and the chemical compounds that cause their smell are not entirely broken down before exiting the body. These foods include curries, garlic, and onions. Spicy foods are added to meals to increase flavor and are great for giving low-calorie lunches and dinners extra zest. But the high sulfur content of these ingredients contributes to their aroma, and causes a distinct odor that lingers on your breath. The same odor seeps through sweat glands and mixes with the bacteria on your skin to create a particularly unpleasant smell.

But you don’t have to be relegated to mild food. When used in moderation, spicy foods are great for your health. These herbs and spices are believed to boost metabolism and are powerful antioxidants. By periodically including them in your diet, you can avoid the stench while reaping their free-radical-fighting benefits.

  1. Junk Food

Aside from its well-known ability to sabotage a healthy diet, junk food can also contribute to body odor. Highly processed and prepackaged foods are loaded with calories and sugar, and lack an aromatizing molecule called chlorophyll.

Chlorophyll—the green color in plants—is a potent antioxidant naturally found in green vegetables. It neutralizes bad smelling odors across the board, from sweat to flatulence. It can also help remove unwanted compounds from your body (detox). Chlorophyll can literally sandwich unwanted molecules between two molecules of itself, literally holding on to it until our bodies can excrete it. So getting your fill of greens may be the trick to reducing smelly body odor.

Smelly Signals—What Your Body Odor May be Telling You

While your personal hygiene routine may include covering up any distracting body odor, it is important to know that changes in your scent can signal changes in your health.

Increased pressure from work and school can cause a noticeable increase in body odor. Perspiration is ramped up during periods of physical and emotional stress, providing plenty of sweat with which odor-causing bacteria can mix. These body odor changes don’t just occur under your arms. Your feet and breath can be affected, too.

Smelly feet manifest themselves during puberty and can linger all the way into adulthood. However, especially pungent-smelling feet and shoes can be caused by fungal growth. Fungi thrive in moist, warm environments. Damp tennis shoes and sweaty feet are perfect candidates for fungal infection.

To avoid attracting any strange fungus, don’t go barefoot in the gym locker room. Keep your athletic shoes, socks, and, most of all, your feet dry. A dry environment is unattractive to fungi and can keep them from stinking up your shoes. So, change your socks often and rotate between two or three pair of shoes if you need to allow them to adequately dry.

Sweet-smelling breath is another noticeable change in body odor. In healthy people, this usually happens when carbohydrates are under-consumed so instead the body breaks down fatty acids to use as energy. Fatty acid breakdown produces acetone and other ketones which give the breath a sweet, fruity smell.

Although sweating may feel and smell unpleasant, it is a natural and healthy process. To avoid overpowering body odor, take into consideration what actually causes the smell. Keeping clean and applying either antiperspirant or deodorant can minimize the aroma of the bacteria that live on your skin. And take notice of changes to your body odor that may indicate a change in your health.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.npr.org/sections/health-shots/2015/03/31/396573607/meet-the-bacteria-that-make-a-stink-in-your-pits

https://www.mensfitness.com/nutrition/what-to-eat/8-foods-make-you-stink/slideshow

https://www.ncbi.nlm.nih.gov/pubmed/16891352

https://www.menshealth.com/health/body-odors-signal-health-problems/slide/2

https://health.howstuffworks.com/skin-care/information/nutrition/diet-body-odor2.htm

https://www.mayoclinic.org/diseases-conditions/sweating-and-body-odor/diagnosis-treatment/drc-20353898

https://www.prevention.com/health/health-concerns/causes-body-odor-and-what-it-means

http://goaskalice.columbia.edu/answered-questions/getting-your-fill-chlorophyll

Healthy Fingernails

Fingernails come in handy when you have an itch to scratch. But you may not know very much about them. This tough and hardy tissue protects your fingers and toes. Nails help you grip and manipulate small objects. Imagine peeling an orange or unwrapping a gift without them. But what makes for healthy fingernails?

Nails are very useful, but a bit mysterious. These curious clutches can give you valuable information about your health and nutritional status. Signs from your fingernails can alert you to nutrient deficiency and tell you when your diet is top notch. Healthy fingernails reflect a healthy body. Look closely at your claws to see what your body is telling you.

Fingernail Anatomy

Solving the mystery starts with anatomy. Your fingernails have been growing since before you were born. And they’ll be with you throughout your entire life. But fingernails are more than meets the eye. They are a complex hybrid of the cells and protein that constitute skin and hair.

Learning the following terms will help you understand how your fingernails are structured.

  • Stratum corneum: The outermost layer of your epidermis (skin). The stratum corneum is full of the protein keratin, which gives fingernails their firm texture.
  • Nail plate: Your fingernail. The nail plate is made of keratin that hardens and gives your fingernails structure and rigidity. The underside of the nail plate is full of ridges. These adhere to the nail bed below.
  • Nail bed: The area upon which the fingernail grows. The nail bed is vascular and has grooves that complement the ridges underneath the nail plate. This allows the nail bed and nail plate to stick together.
  • Lunula: The half-moon shaped, white arc at the base of your fingernail. The lunula is white due to the high concentration of nuclei in the nail matrix underneath.
  • Nail matrix: The nail matrix lies below the lunula and is the source of keratinization—the process where the proteins in fingernails are assembled in the nail matrix.
  • Cuticle: The cuticle is a layer of skin that grows over the base of the nail plate. This protects the nail plate from damage or infection.

The Lifecycle of Healthy Fingernails

Nail development begins during the ninth week of pregnancy. By week 16, fingernails are visible on a growing fetus. From birth and beyond, nails grow between three and four millimeters every month. This continuous growth can be attributed to the cells that make up the nail.

Fingernails are primarily comprised of the protein keratin. This structural protein is produced in large quantities by skin cells, and is also found in your hair. Since the rate of skin-cell turnover is high compared to other cells in the body, the supply of keratin is always being replenished. The keratin in your nails originates in the stratum corneum and is assembled at the nail matrix.

Your nails grow from the nail matrix at the base of the nail bed to the ends of your fingertips.  The nail plate covers the nail bed and protects the delicate skin and blood vessels underneath. The nail plate stays tightly bound to the nail bed through matching ridges and grooves that fit snuggly together. Cuticle tissue seals the gap between skin and nail and prevents germs and microbes from infecting the skin.

Each piece of your fingernail performs an important function. It is necessary to keep your nails in good condition so they can best serve you. Think of your fingernails as a dynamic timeline. From the fingertips to the base of the nail bed, your fingernails store valuable information about your health and diet. This information updates as your nails grow—so be on the lookout for changes.

Things Your Nails May be Telling You

Healthy fingernails are tough and strong. But when nutrition is lacking or another concern is present, this isn’t always the case. Be aware that changes in your fingernails could be signaling a change in your overall health.

Weak nails are brittle and split or crack easily. This can be a symptom of dehydration. Since nails and skin are similar in their cellular makeup, their care is, too. When dryness is an issue, moisturizing is an excellent remedy. Applying lotion to the skin and nails after a shower or bath is a great way to lock in moisture beneath the surface.

In addition to moisturizing, steer clear of things that dry out your nails. The acetone in fingernail polish remover is an often-overlooked culprit. To reduce any damage done to your nails by removers, limit yourself to changing your nail polish twice a month.

Avoid exposing your fingernails to household cleaners and detergents. The chemicals in these products dry skin and nails out quickly. Shielding your hands with a pair of rubber gloves could be the solution to dry and brittle nails.

You can maintain strong fingernails by getting B-vitamins in your diet. Biotin (a B-vitamin) has been linked to maintaining nail strength when taken as a dietary supplement. Taking biotin can have similar effects on your hair and skin, as well. There is preliminary evidence to suggest that biotin supplementation supports the thickness of hair and maintains a healthy-looking complexion.

Eating Well for Healthy Fingernails

A nutrient-rich diet can promote the color and shape of healthy fingernails. Eating foods rich in iron—like green veggies, lean red meat, and peanut butter—can supply your body with the iron it needs for smooth operation and beautiful nails. When diet alone is not enough to supply iron needs, supplementation may be necessary.

Zinc is another important nutrient to maintaining healthy nails. This mineral can be obtained through a diet that includes beef and seafood, as well as zinc-fortified cereal. This important mineral is also a common component of multivitamins and immune-support supplements.

5 Tips for Healthy Fingernails

You use your fingernails all the time, so it is important to take care of them. There are a lot of things you can do to develop happy, healthy fingernails:

  1. Keep your hands clean: Washing your hands often has the added bonus of maintaining nail health. Keeping your fingernails clean and dry helps protect your nails against potential pathogens. Follow a hand wash with a good moisturizer. Rubbing lotion into your nails and nail beds can strengthen them and keep them from splitting.
  2. Stop biting your nails: Using your teeth to cut your nails invites germs to set up shop in or around your fingernails and mouth. Nail biting can also hinder your nail’s ability to grow evenly and may lead to deformities. Yoga and meditation are two great ways to relax and may help reduce the urge to chew your nails. If you need more immediate relief from nail biting, try applying bitter-tasting nail polish or lemon juice to your fingertips. The unpleasant taste could help you (or your kids) break the habit.
  3. Cut your nails correctly: When you clip your nails safely and correctly, you can avoid painful ingrown nails and hang nails. Start by trimming long nails straight across. Then file the edges so they are slightly rounded. When nails snag or break, try to trim them quickly to avoid any additional injury.
  4. Get professional nail care: A manicure or pedicure session can be relaxing. Just be sure that the tools used are properly maintained and sterilized. This minimizes the spread of germs. If you are unsure of your favorite salon’s equipment handling, ask if you can provide your own. Remember to never remove your cuticles. Cutting your cuticles removes important protection for your nails. If you polish your nails frequently, opt for non-acetone-based nail polish removers. Acetone can weaken and dry out nails over time.
  5. Prep your body with quality nutrition: Fuel your body with the nutrients it needs to maintain healthy fingernails. Check your diet for adequate amounts of iron, zinc, and biotin. Supplement your diet with vitamins, minerals, and nutritionals that promote healthy, beautiful nails.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/nails/sls-20076131?s=7

https://askdruniverse.wsu.edu/2016/01/04/what-are-fingernails-made-of/

https://health.howstuffworks.com/skin-care/nail-care/health/fingernails.htm

Bragulla HH, Homberger DG. Structure and functions of keratin proteins in simple, stratified, keratinized and cornified epithelia. J Anat. 2009;214(4):516-59.

De berker D. Nail anatomy. Clin Dermatol. 2013;31(5):509-15.

Floersheim GL. [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-8.

Yaemsiri S, Hou N, Slining MM, He K. Growth rate of human fingernails and toenails in healthy American young adults. J Eur Acad Dermatol Venereol. 2010;24(4):420-3.

Boosting the quality of your diet checks a lot of boxes for your health. Weight, energy, and proper fuel come to mind first. The health of your skin should be added to that list. Nutritional skincare illuminates the natural radiance of your skin through a proper diet.

Your skin is the largest organ of your body. And its health is easily influenced by what you eat. Skin goes through many cycles of renewal and repair. Proper nutrition supplies your skin with the materials it needs to maintain its beauty and strength.

That means eating a variety of healthy, whole foods that include a wide range of vitamins, minerals, antioxidants, lean proteins, and omega-3 fatty acids. Below, you’ll read about some of the foods rich in important nutrients for your skin. Make nutritional skincare a priority and ensure these nutrients are in your diet.

Vitamin C

Healthy skin requires a good supply of the protein collagen. This peptide is the most abundant protein in your body and is found in connective tissue and skin. Collagen gives your skin elasticity, bounce, structure, and durability.

Your body needs vitamin C to regulate the amount of collagen produced in your skin. Vitamin C stabilizes the genetic blueprints for collagen production and increases the rate at which it is made. This helps keep your skin looking as firm and healthy as possible.

There’s another way vitamin C influences the appearance of fine lines in aging skin. Oxidative stress leads to wrinkled skin. Vitamin C is an antioxidant that acts as a free radical scavenger and maintains healthy levels of toxic oxygen species in cells. So, vitamin C can aid in repairing the oxidative damage done to your skin cells to keep it looking healthy.

This nutrient can also support the production of cells called fibroblasts. Fibroblasts help maintain healthy skin, but their numbers dwindle with age. By recharging your body’s ability to produce fibroblasts, vitamin C gives your skin the tools it needs to maintain a youthful appearance.

Vitamin C is found in many fruits, vegetables, and dietary supplements. Good sources are:

• Oranges
• Apples
• Strawberries
• Spinach
• Broccoli

Eating a diet rich in vitamin C can help protect your skin and reduce the appearance of fine lines and wrinkles. And if you’re looking for another vitamin to pair with it, vitamin E also an important part of nutritional skincare.

Glucosamine

This mega molecule does a lot of work to keep your skin in tip-top shape. Glucosamine is an amino sugar necessary for building proteins and lipids in your body. As a precursor to hyaluronic acid, glucosamine is critical to supporting the production of this important ingredient in skin. That’s what makes glucosamine key to nutritional skincare. Because hyaluronic acid is widely known for its effects on skin health and appearance.

Making hyaluronic acid more available to vulnerable areas of skin is one way glucosamine helps maintain a healthy-looking complexion. Here’s how it works. Hyaluronic acid stabilizes and strengthens the tissues that heal minor skin scrapes. By supporting healthy levels of hyaluronic acid, glucosamine has the power to repair and fortify skin. As an added bonus, glucosamine can inhibit the production of a pigment called melanin. This works to reduce the appearance of age related dark spots.

Increasing the amount of hyaluronic acid in your body makes glucosamine a key part of your nutritional skincare. Look to this important molecule to help support normal pigmentation, and skin repair.

Glucosamine is most often obtained through nutrient supplementation, since dietary sources are scarce. Seafood, namely shellfish, can contribute significantly to the dietary sources of glucosamine. But if you want to incorporate it into your diet at optimal levels—those shown by research to be effective—supplementation is your best option.

Lutein and Zeaxanthin—A Powerful Pair for Nutritional Skincare

Lutein and zeaxanthin are known to support healthy eyes. And evidence suggests these nutrients could be an important part of your nutritional skincare, too. By working together to filter blue light, lutein and zeaxanthin help protect your eyes and skin from the effects of the sun.

High-energy visible light (HEV, or blue light) is emitted by the sun, your laptop computer, cell phone, and LED lights. Your skin’s defense against the barrage of blue light is filtering it out. Lutein and zeaxanthin are some of those filters.

Both behave as antioxidants and help keep free radical damage from blue-light exposure in check. These nutrients are not produced by your body, so it’s important to include them in your diet.

Lutein and zeaxanthin are carotenoids—plant pigments. Other carotenoids, like beta carotene, can support your skin’s appearance, too. You’ll find these carotenoids in yellow and oranges foods. Cantaloupe, carrots, orange and yellow peppers, egg yolks, and salmon are all rich sources of zeaxanthin and lutein. They’re also found in green, leafy vegetables like spinach, kale, broccoli, peas, and lettuce. Including these foods in your healthy diet can pay off in clear eyes and healthy-looking skin.

Alpha-Lipoic Acid

Known as the “universal antioxidant,” alpha-lipoic acid (ALA) is great at fighting off free radicals. ALA is active in both lipid layers of the skin and water-filled skin cells. Its primary role in the body is protecting cells from oxidative damage. Alpha-lipoic acid binds to oxidants and diffuses potential damage.

Oxidative damage causes wrinkles and fine lines. So, ALA is an important component of nutritional skincare that can help you achieve healthy-looking skin. ALA can also support even skin tone and minimize the appearance of redness and blotchiness. Wrinkles are kept at bay because antioxidant compounds like ALA protect the structure of your skin from oxidative stress.

Another function of ALA is the regulation of nitric oxide production. Levels of nitric oxide in your body influence the amount of blood flow to your skin. Increased blood flow helps your complexion transform from a dull and pale appearance to vibrant and glowing one.

Alpha-lipoic acid can also regulate the synthesis of a molecule called glutathione. Glutathione is an antioxidant, as well—one of the most powerful in your body. The antioxidant benefits of glutathione run the gamut, and with the help of ALA regulation, your skin is a benefactor.

One more function of ALA is its role in energy production. Alpha-lipoic acid serves as an essential cofactor in the biochemical cycle that turns macronutrients (your food) into energy. This cycle (citric acid cycle) produces the majority of the energy your cells need to function.

Your body creates very small quantities of ALA. There are a few food sources of this compound, but their bioavailability is limited. These foods include: kidney, heart, liver, broccoli, spinach, and Brussels sprouts. It’s most readily available to your body in the form of nutrient supplements. Increasing the amount of usable ALA in your body supports free-radical scavenging and provides antioxidant benefits.

Curcumin

Curcumin is another pigment that should play a role in your nutritional skincare. This phytonutrient is derived from turmeric, a spice used in preparing vibrant, tropical cuisine. Turmeric (and curcumin) comes from the root Curcuma longa and belongs to the ginger family. Adding turmeric to a meal gives it a beautiful bright yellow color.

But curcumin doesn’t just brighten up your plate. It has demonstrated considerable ability to help reduce the appearance of puffiness and swelling. By blocking the biochemical steps that produce the look of red and irritated skin, curcumin helps your skin tone look smooth and even.

H2O

Nutritional skincare doesn’t have to be hard. Probably the simplest thing to do to help your skin is drink water. And lots of it.

Hydration is crucial for the appearance of healthy and supple skin. Drinking plenty of water throughout the day provides your skin with an ample supply of moisture and helps flush out toxins.

Water helps fill out your skin to provide a smooth appearance. It also helps your skin look plump. You can maximize the effectiveness of topical moisturizers by making sure your skin is well hydrated.

Cell Signaling and Nutritional Skincare

Your skin is only as healthy as the cells that make it. And your diet has a big impact on your cellular function—including cellular communication or cell signaling.

Cells work together by communicating through chemical and electrical impulses. Cellular communication is the foundation for skin health, and the vitality of all your overall health.

So, you need to watch what you eat to ensure your skin cells are a well-oiled machine and fit for duty. Because promoting your cells’ natural ability to communicate helps your body (and skin) look good and feel great.

Your Skin, Your Choice

Nutritional skincare—and supporting your overall health—starts with your choices. When selecting nutritional supplements and shopping for food, look for items that provide a wide range of vitamins (especially C and E), minerals, omega-3s, and healthy proteins.

And think about what you can do to support healthy cellular communication. That include consuming foods and supplements that have plenty of antioxidant activity, are good sources of essential vitamins and minerals, and contain plenty of phytonutrients.

What you choose not to eat is also important. Limiting sugar and refined carbs can be helpful for your skin. So, next time you reach for a snack, think about how it might feed into the beauty of your skin.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.nature.com/articles/35016151
http://ajcn.nutrition.org/content/77/2/348.short
http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
http://lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid#food-sources
http://onlinelibrary.wiley.com/doi/10.1111/j.1473-2165.2006.00277.x/abstract
https://www.theguardian.com/fashion/2017/jun/01/lights-off-is-the-glare-from-your-computer-really-ageing-your-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
http://www.doctoroz.com/article/5-ingredients-look-your-skincare-products
https://www.livestrong.com/article/155430-contraindications-for-glucosamine/
https://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334
https://www.ncbi.nlm.nih.gov/books/NBK21582/
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein

  • These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
stress affects your weight

stress affects your weight

Your work meeting ran late. Your car wouldn’t start immediately. You’ve hit every red light on the drive home. You realize you have no groceries at the same time hunger hits.

Surely, you’ve experienced a night like this and didn’t handle it gracefully. That’s because when you are experiencing stress—no matter how insignificant—the demands on your mind and body have exceeded the resources you have to cope with them. It’s hard to deal with each stressor when you’re standing at the crossroads of eight different frustrating scenarios.

Some nights like this might be unavoidable. But it’s important to learn about the long-term, negative impacts of stress so you can keep yourself healthy, well, and whole.

A common concern with ill-managed stress is an impact on the ability to maintain a healthy weight. There are a lot of factors that explain how stress affects weight. Your body’s response to stress—the hormones it releases—can impact fat storage. Stress can cause shifts in your microbiome. And, on top of that, the stress eating—turning to comforting, unhealthy foods—used to cope can compound the issues.

Below, you’ll get in-depth explanations of these bodily responses and the vicious stress cycle. But before you explore the impact, let’s discuss the different types of stress and your body’s response to it.

Types of Stress

Short-term stress happens quickly, over a short duration of time. It could be bad traffic or a long line at the store when you’re in a hurry. A short-term stressor might be small, but it’s something you’re able to handle without much difficulty.

Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years.

Your body handles these stressors differently. From chemical pathways to behavioral changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.

The Short-Term Stress Response

Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not.

Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode. And your adrenal glands secrete the hormones epinephrine and norepinephrine.

These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.

The Long-Term Stress Response

Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone.

Cortisol’s presence doesn’t wreak havoc on the body. The strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase.

High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.

The Vicious Cycle of Stress & Weight Gain

The sequence of events above may not seem that harmful on the surface. However, if cortisol continues to course through your system for days, weeks—even months—on end, a vicious cycle is born. Elevated cortisol leads to increased insulin levels, which leads to lower blood sugar, and finally sugar cravings.

It’s not surprising that if you experience stress without relief, you might reach for “comfort foods” to sustain you. These foods are aptly named. They often supply a lot of energy in the form of refined sugar. They’re rich in fat to boot. And your brain experiences a calming effect from these foods.

In a way, comfort foods provide a short respite from the stress response. But this positively reinforces the frequent consumption of comfort foods. When you experience this relief, it’s likely you’ll reach for a similar food the next time you’re stressed and hungry. If the cycle continues long-term, there are implications for weight gain.

But there’s more to it than the cycle of stress eating. Cortisol activates lipoprotein lipase (LPL), an enzyme responsible for depositing and storing fat. A group of researchers found a correlation between high cortisol levels and central fat accumulation (distribution of fat around the midsection).

The group studied women at rest and subjected them to stress tests. Measurements of participant cortisol levels and psychological responses were taken after each rest or testing session. The researchers found that these correlations back up the existing hypothesis that long-term stress and “stress reactivity” can lead to greater central fat accumulation.

The Impact of Stress on Your Microbiome

A recent study in mice reiterated that stress has physical implications too, not just psychological ones. The researchers took a group of mice and fed half of the male and female mice a high-fat diet and then exposed the entire group to mild stress for a prolonged period of time.

The most notable finding was in the group of female mice not on the high-fat diet. After the stress period, their gut microbiota had changed. Though they were not eating a high-fat diet, their microbiome told a different story. Over time, the bacteria in their gut shifted to resemble that of the mice fed a high-fat diet.

Though this study was conducted in mice, the lessons and implications are clear. First, the biological effects of stress are far-reaching. It affects how you feel emotionally. But stress also changes the body physiologically. Second, the conclusion also implies that eating well alone is not enough to keep your body as healthy as it could be. While diet is important, so is your response to stress.

Tips for Managing Versus Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.

Creating a stress-management plan doesn’t have to be stressful—it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.

  • Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
  • Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
  • Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
  • Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and bon-bons. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
  • Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Bridgewater LC, et al. Gender-based differences in host behavior and gut microbiota composition in response to high fat diet and stress in a mouse model. Nature Scientific Reports. 2017; 7(1):10776.

Epel ES, et al. Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. 2000;(62):623-32.

Maglione-Garves, CA et al. Cortisol Connection: Tips on Managing Stress and Weight. ACSM’S Health & Fitness Journal. 2005; 9(5):20-23.

Montes M and Kravitz L. Unraveling the Stress-Eating-Obesity Knot: Exercise can significantly mitigate the effects of stress and weight gain. IDEA Fitness Journal. 2011; 8(2):44-50.

https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

http://www.apa.org/helpcenter/manage-stress.aspx

https://www.sciencedaily.com/releases/2017/10/171016142449.htm