Natural Beauty: Types Of Facial Exercises To Practice At Home

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Facial exercises tone up the muscles in your upper, mid and lower face regions. Skin on toned muscles looks smooth compared to skin on lax muscles which appears saggy and non-elastic. The face has smaller muscles than other areas of your body which makes it easy to work them within a short time on a regular basis. Facial exercises can help you cut down use of harsh skin treatments which are also expensive. Though exercising your facial muscles may feel quite awkward, routine workout can really take away years off your face. Facial exercises that can workout different areas include:

Forehead relaxer

It is good to deal with stress on your forehead as failure to do so may make the wrinkles that accompany the stress to stay permanently on the area. To exercise your stressed forehead, place your fingers of both hands between your hairline and brows and apply gentle pressure. Next, rub your fingers across your forehead for a few seconds and relax. Repeat the movements at least 10 times. These facial exercises improve blood circulation on your forehead and relives tension in the area. This exercise is recommended whenever you feel stressed out or nervous.

Cheek firmer

Cheeks that have lost volume appear aged. You can tone your cheeks with a less than a 5 minutes cheek firmer exercise. To do this exercise, relax and pucker up your lips as if you are kissing. Ensure that your lips are pushed out as hard as you can. A pull in your mouth, cheeks and jaw means that you are coping on well. Hold on to the position for about 10 seconds and relax. Repeat the exercise 10 times throughout the day for optimal results. You will notice an improvement in your cheek area after about 4 weeks if you dutifully follow this simple cheek firming exercise thrice per week.

Lip toner

For youthful lips, pucker out your lips as if you are kissing someone and tighten them. You will feel a burning sensation if you are doing it right. Relax your lips and repeat the exercise for about ten times. This facial exercise strengthens the muscles around your lips and slows down the formation of fine lines on the area.

Eye lift

Saggy eye skin gives you an aged look even when you are younger. To exercise and tone up your fragile eye skin, relax and close your eyes then look up and down without moving your head. Repeat these eye movements with eyes closed 10 times. Alternatively, put two fingers at both temples of your head and open and close your eyes rapidly without moving your head. Eye exercises helps reduce the appearance of fine lines around the eyes and slow down the formation of new ones.

Regular facial exercises can give you natural beauty right from the comfort of your home. Though it is impossible to stop the aging clock, putting a little effort to slow down its effects by exercising your face muscles has notable results which are better than quick fixes which involve the scalpel, needles and harsh chemical peels.

Natural Foods That Help In Managing Type 2 Diabetes

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Type 2 diabetes is a chronic disease that can be managed with natural foods. The condition affects blood sugar (glucose) and insulin production, meaning glucose levels are above normal levels. Poor treatment or management of diabetes leads to other conditions which include thickening of blood vessels, kidney failure, pain, poor eye sight from damaged nerves among other complications. Most conditions associated with diabetes can be reversed with natural nutrients found in various foods. Some organic foods that you can take to prevent diabetes include:


This is a healthy fruit rich in monounsaturated fats. These are healthy fats for diabetics that can boost insulin sensitivity. If you suffer from diabetes type 2, you can improve your condition by taking generous amounts of the fruit daily.


Almonds are healthy nuts rich in magnesium, monounsaturated fats and low carbs. The magnesium in these nuts is essential in carbohydrate metabolism. A study by the Harvard University established that high magnesium intake reduces the risk of developing diabetes by more than 30 percent if taken a daily basis. Almonds can therefore help in managing type 2 diabetes.


A daily dose of 3 to 4 grams of crushed fresh garlic can lower blood sugar.


organic foods

Green vegetables are rich in essential nutrients such as vitamins, calcium, potassium, zinc and iron among other useful compounds. The nutrients in vegetables promote cardiovascular and nervous health. Additionally, most vegetables are rich in compounds that help in insulin secretion at ideal levels which facilitates glucose transfer in the body for different cellular functions.


Cinnamon is an aromatic spice used in various foods. Other than adding flavor to your food, the spice has medicinal value in lowering blood sugar. Escalating blood sugar levels due to poor insulin function can be controlled by adding half a teaspoonful of cinnamon in warm drinking water each day. Soaking cinnamon sticks in tea is also essential in regulating blood sugar.

Low-fat yoghurt

Low-fat yogurt is rich in calcium and protein and prevents escalating levels of blood glucose. Milk products with low fat reduce the risk of developing type 2 diabetes.

Eating these foods in moderation and a well-balanced diet low in sugar, fats and salt will help treat diabetes. In addition to eating healthy, it is very important to have medical check-ups regularly if you suffer from diabetes type 2. Your medical provider will ensure that your blood sugar, blood cholesterol levels and blood pressure are in balance.

Diabetes Management – Healthy Food Choices When Cooking

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healthy food

Diabetes is a chronic disease that can well be managed with diet for a healthy living. Not every diet is however suitable for diabetic patients. Some foods can aggravate the disease while others can help in managing it for a healthy living. Diabetics can still prepare delicious homemade foods and take healthy servings. The following is a list of healthy food choices suitable for diabetics that can be included in different recipes:
1. Proteins
Low-fat dairy products provide essential proteins and minerals. Avoid using whole milk, sour cream or fatty yoghurt. Opt for buttermilk, non-fat plain yoghurt, skim milk or low-fat cottage cheese. White meat is good for diabetics. Good sources include fish and chicken which you can use to make hearty meals. For healthy cooking, skin chicken meat to avoid intake of bad cholesterol. Nuts are also a good protein source that can be eaten in small amounts regularly to boost the metabolic rate.
2. Carbohydrates
For your daily meal plan, include 28.3 grams of healthy carbs to ensure balanced levels of insulin. Insulin is a hormone that helps in the absorption of glucose. Very high sugary foods increase blood glucose which is unhealthy especially if one has diabetes 2. This makes the body respond poorly to insulin production. Low-carb diet with fiber slows down the absorption of sugar which keeps it at normal levels. Diabetes food can therefore include whole grains like brown rice and corn. Flours made from whole-grains can also be used in different recipes while cooking.
3. Vitamins
Vitamins are generally good nutrients for a healthy immune system and healthy bones. Vegetables and fruits offer essential vitamins for a diabetic–friendly diet. Vitamin D in particular is essential for diabetics since it helps in blood sugar control. Mushrooms are good sources of Vitamin D but the body can manufacture it if you expose yourself to mild sunshine for 10 minutes per day. You can also benefit from Vitamin C obtained from dark green vegetables, raspberries and oranges. This vitamin group lowers sorbitol, harmful sugar that can collect in cells of the nerves, kidneys and eyes hence damaging them. A dietician can help you choose other healthy vitamin foods to supplement your daily intake.
4. Fats
Fats are important in our diet but if you suffer from diabetes, it is better to cook with liquid fats than solid fats. Solid fats are not healthy as most of them contain trans fats which you should avoid or saturated fats which should be used moderately in cooking. Liquid fats are often obtained from plant sources. Some of these include grape seed, canola, olive and corn. You can choose oil flavors that work with your cooking for an appetizing yet healthy meal. All types of fats should however be used in small amounts for a healthy lifestyle.
If you are diabetic, prepare and eat your meals in time and avoid skipping meals as that can give you abnormal blood glucose levels. Your doctor’s or dietician’s advice is always important to ensure easy management of diabetes.