At this time of the year, you may find yourself affected by lack of sunlight.  The longer nights and shorter days can promote feelings of melancholy and lethargy.  To compensate you may find yourself eating more carbohydrate based foods to raise energy levels, which only have a short term effect.

So try and spend as much time as you possibly can in natural light.  If possible, go out for a walk during daylight. Even if it is cloudy the natural light will do you good.

Eating breakfast is important. Try porridge, unsweetened muesli or bran flakes in the morning which are slow to release sugar into the bloodstream, which helps raise serotonin levels.

Basmati rice. The sugar in this rice is slow to release into the bloodstream, which helps blood sugar levels stay constant instead of going through highs and lows. Other foods with a similar effect on blood sugar are rye bread and pasta.

Apricots. This fruit gradually raises serotonin levels and helps keep them there, as do apples, pears, grapes, plums, grapefruits, and oranges.

Avocados. These are high in natural serotonin, which helps to suppress appetite. Also high in natural serotonin are dates, bananas, plums, eggplant, papayas, passion fruit, plantains, pineapples, and tomatoes.

Legumes. To help maintain an even serotonin level throughout the day and night. Beans, peas, lentils and peanuts are also very good.

Shellfish are high in tyrosine, which forms chemicals that act on the brain cells to improve concentration and alertness, both of which may become sluggish at this time of year. Other foods high in tyrosine are fish, chicken, skinless turkey, cottage cheese, plain yogurt, skimmed milk, eggs, tofu, lean ham, pork, and lamb.

Eating protein foods such as turkey, low-fat cottage cheese, chicken, and low fat dairy products can reduce the carbohydrate cravings that many of us are prone to during this time of year and can control the weight gain that occurs during these months, which is a bonus!

We all know that exercising is good for us, so in order to exercise effectively we need to take into account our age and life style.

16 to 20 years
Sports are very good for this age group –  not only in building the body but also for helping develop mental stamina which is beneficial for studies.  A gym workout is best after 18 years old.  Prior to this age body specific exercises can give a young person the wrong body shape or possibly cause an imbalance in body musculature which may lead to the stressing of the joints.

20 to 30 years
Our body has now fully grown.  The aim of exercise at this point should be to maintain the right metabolism and lay a strong foundation towards mid-life and help reduce stress. Cardiovascular capacity is at its peak, so try to stay fit with 20-30 minutes of vigorous exercise three to five times a week. It is also at this point that we may start to develop flabby arms so try to start getting them toned now!

30 to 40 years
Statistically, there are a lot more new mums in this age group than any other.  When exercising new mothers should focus on the abdomen, the back, hips and core muscle workouts as these are the most used parts of the body during pregnancy.  Healthy eating, NOT dieting, is a must to help your body recover and to cope with the new demands on you e.g. if you are breast feeding.   High impact and high intensity exercising e.g. kickboxing and jogging, and the use of heavy weights should be avoided. Some weight training is beneficial to offset the reduction in muscle that starts in your 30s. To keep up flexibility and reduce stress levels try Pilates and Yoga.  Obviously if you are not pregnant, you can participate in high impact exercises, ensuring that particular attention is paid to toning your body and keeping your joints and muscles supple.

50’s
Here exercise should be focused on improving your present health.  Focus on stretching exercises to keep you flexible. High impact sports such as kick boxing and karate are not advisable. This age group should concentrate more on cardiovascular exercises such as light weights and brisk walking in the fresh air or on a tread mill to build up stamina. Swimming is brilliant for this as well as helping to keep you toned.   Squats, step-ups, and leg extensions three times a week will build up the muscles around your joints and help ward off pain caused by osteoarthritis.

60s
Swimming is a great all over exercise. Keep your muscles strong with light weights too.

70s
Carry on doing as much as you can and walk as much as possible as this is great for your emotional well being and keeps your muscles strong.

Pregnancy is a time when a woman can feel and look wonderful.  While this is so, hormones cause tremendous changes to take place within the body, which in turn can affect the skin. Naturally mothers to be want to ensure that whatever products they are using during this time work in harmony with their condition, as their skin may have become particularly sensitive during this time.  There are a number of things that can be done to maintain the bloom during pregnancy and after the birth.

Stretch marks are common side effect of pregnancy which are now easily remedied.  Rosehip oil is one of the best moisturisers to use in the treatment of stretch marks; clinical tests have shown that when applied daily rosehip oil significantly helped fade them and improve their appearance and those of other skin discolorations which may occur during pregnancy. Please check with your supplier when you are purchasing that it is suitable for you.

Hormonal changes during early pregnancy often result in acne inflammations. Even if you have been blessed with clear skin all your life, you may experience acne during your first trimester. While there are appear to be no exclusively organic acne treatments available at present, there are ones that can be used safely during pregnancy.  Should you need to make use of an acne treatment, please consult your doctor first and ask them to recommend the most natural organic brand available.

Some women may experience dry, itchy skin during their pregnancies (xerosis). Typical dryness and itching can be minimized by exfoliation and daily use of a gentle, hydrating cleanser followed by a rich moisturiser.  The essential cleansing balm with muslin cloth would be especially helpful.

 The exciting news is we can learn to look fabulous for our age. Here’s how:

Twenties
Our skin has a radiant, youthful glow and the epidermis is well toned. Now is the perfect time to start practicing a healthy daily skincare regime.  All good habits adopted at this age will go a long way toward keeping skin looking youthful for longer.

Gently exfoliate to encourage cell renewal. At this point in life, cells in the outermost layer of the epidermis renew themselves every 28 days. To encourage cell turnover you should try to gently exfoliate between one to three times a week with a good quality exfoliator that is kind to your skin such as Essential Cleansing Balm, with organic muslin cotton face cloth.

Once a week (after exfoliation), give your skin a treat with a quality, mineral based mask to help clean out and tighten those pores. Moisturise daily. By 25, our skin starts losing water content and a elasticity so replenish with a good quality moisturiser. It’s also important to start using sun protection daily.

Thirties
By now our skin cell turnover is starting to slow down.  Environmental damage from pollution and sunlight are starting to take their toll on the dermis, causing collagen fibres to loosen so that skin starts to lose its tone and develop fine lines.

By now a daily skin care routine should have been established which involves exfoliation, cleansing, moisturising and sun protection. In your 30s, it’s important to maintain a balanced diet consisting of fresh fruits, vegetables, grains and fish, which are high in antioxidants. These help to counteract free radicals in your body that help the skin to repair itself, produce the enzymes that stabilise collagen production, and stay moist and healthy.  In addition to your skin care routine, now is the perfect time to start taking action against the onset of fine lines around your eyes.  Perfect Eyes helps keep the skin in this area looking taut and plumped up.

Forties

As fine lines and wrinkles may now become more evident,  your skin needs extra moisture so you should start using products that have increased hydrating properties such as Nourishing Night Treatment facial oil which has been independently proven to increase hydration by over 60%. And it’s especially important not to neglect your eye and neck area by applying an excellent eye and neck cream both morning and night.

50s and above
As we reach our 50s and beyond, our hair and nails grow more slowly.  After the menopause, decreased oestrogen levels mean that skin loses its plumpness and tone, and it may be left dry and more sensitive to allergies.  So it’s important to ensure that your skin thoroughly cleansed and well moisturised and the steps recommended for your thirties and fortes are continued.

The skin on the neck is much thinner than on the face and so can develop wrinkles much faster.

As we age our body fat is redistributed and one of the places we tend to lose fat is the neck, along with the eyes and cheeks. Lack of fat under the skin means that there is a reduced level of support which is why, as we age, we can be prone to sagging skin around the neck and throat.

We sometimes make the mistake of spending hours taking care of our face and completely overlook our neck. The golden rule is whatever attention is paid to the face should also be paid to the neck. So I advise cleansing and moisturising both your face and neck on a daily basis. If you apply a facemask, do apply it on your neck too. Try massaging both your face and neck as well. Treat your neck and face as equals so you can preserve their good looks equally.

Now, if you already have fine lines and wrinkles on your neck, all is not lost.  There are still things you can take to improve their appearance.

Diet
Diet plays an important role in keeping the neck and face looking fresh and wrinkle-free. Eating vegetables, eggs, nuts and fruits helps give the body the proper nutrients needed to slow aging lines. Drinking lots of water and avoiding drinks with caffeine and alcohol will help with this.

Massage
Massaging your neck and face in small circular motions with our award winning Nourishing Night Treatment facial oil before going to bed is an excellent way to relax the skin and help to minimise the appearance of wrinkles.

Exercises
• Try keeping your neck straight. If you are in the habit of keeping your chin folded towards your chest or lying in an awkward position for long periods, your neck may start developing fine lines and start to sag. So hold your chin high and keep your neck straight. This is one of the best exercises for a flawless neck.
• Stretch it.  A youthful neck is supple, flexible and stretchable, so try this daily. Sit up straight, tilt your head to one side of the neck, hold for 30 seconds, then tilt to the opposite side. Repeat three cycles.
• Keep it supple.  If you feel able to, lie down on the edge of the bed with your head over the edge, and then slowly bring your head up towards your body. Try holding for a count of 10 and then relax.  Repeat three times.

Traditionally, it was believed that sun spots, also referred to as age spots, only affected older people who had been exposed to the sun for prolonged periods of time throughout the years. Now research is showing that they are affecting people of all ethnic groupings at a much younger age.

New research shows sun spots are mainly a result of how much time you have spent out in the sun. The term ‘age spots’ refers to the brownish spots that, over time appear on your face and body as a result of overexposure to the sun.  Our skin has what is called ‘melanin pigment’ which absorbs sunlight and helps naturally protect our skin from UV rays. However as we age, our skin’s natural ability to fend off UV rays from the sun begins to deteriorate, and as a result, we see the development of sun spots.

The appearance of sun spots can be helped from the inside out quite easily.

Stay out of strong sunlight as much as possible, and always wear a sunscreen with an SPF of at least 20. Remember that mineral based ones protect the skin instantly whereas others take up to 30 minutes to get working. Even if you already have sun damaged skin, it’s never too late to start. This will help prevent further damage and sun spotting.

Nourish your skin with creams and oils containing omega 3, rosehip seed oil and vitamins A and E and always apply a sunscreen on top.

Eat foods which are rich in omega 3 oils and eat plenty of antioxidant-rich vegetables and fruit.

Sun damage can even occur while you are in your car. Car window glass protects from 100% of the UVA light (the light which causes a burn) but none of the UVB, the light responsible for sun damage and aging skin. Always remember to apply sun protection or invest in getting UVB-protecting film on your car windows (this may be tinted or clear). This will help prevent much of the sun damage which causes sun, liver, or brown spots.