Healthy Eating for a Healthy Body

In addition to eating foods containing the specific nutrients that directly eliminate cellulite, it is necessary to create an environment of inclusive health within your body. Your system will find it easier to smooth out the imperfections in your skin if it is also running smoothly internally. Having a healthy mental state is another vital step in repairing any affliction in your body. An unnecessarily strict diet that causes undue stress eventually winds up doing more harm than good, and it is unlikely that you will stick to it.

Five Tips for Healthy Eating:

  1. Eat when you are hungry, not when you think you should eat.
  2. Stop eating when you are full, not when your plate is empty.
  3. Listen to your body. We often get cravings for food rich in nutrients that we are deficient in.
  4. Substitute healthy alternatives and cellulite-stopping foods whenever possible.
  5. Take supplements every day.

Smoothies are an excellent energy booster and a great breakfast option or mid-afternoon snack. For best flavor and smooth consistency, drink them as soon as you have made them. Experiment with different fruits, juices, and spices. Dried fruits offer another good option when your favorite fresh fruits are not in your local market.

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

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The Power of Pomegranate

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Pomegranate contains a super antioxidant called ellagic acid, which is even more powerful that the antioxidants in green tea. Pomegranate appears to be effective against viruses, destroying them on contact. And it is especially effective in protecting cells from free radical damage.

Other compounds in pomegranate –the anthocyanidins –interact with ellagic acid to further boost its antioxidant potency. The powerful antioxidants in pomegranate work by boosting the levels of glutathione, a natural antioxidant in the body that helps protect the DNA in cells from free radical damage. Glutathione is also essential in helping the body recycle hormones such as estrogen, which also protect the skin cells.

Spring Cleansers Hydrators

Most Murad products contain antioxidants and are essential ingredients to receive the best results. Now you know why!

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

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Skin Typing – what is normal skin and dry skin

Everyone has a unique genetic profile. No two of us are exactly alike, with the exception of identical twins. The characteristics of your skin –its color and pore size, how much hair you have and where you have it, and how much sebum and sweat coats your skin –are dictated by your genes. Your skin characteristics may be similar to your father’s skin or your sisters but there are going to be important differences. After all, the medicines you take, where you live, the stress you experience are unique to you. Even identical twins are exposed to different environmental influences. And your own skin will not be the same tomorrow as it is today.

When people think of skin type, they typically mean how oily or dry the skin is. Oily is actually a white, fatty, sticky, substance secreted by the sebaceous glands. Except for the lips and eyelids, which have no hair follicles or sweat glands, sebaceous glands empty sebum into the upper part of the hair follicle. As the oil emerges from the follicle opening, or pore, it lightly coats the skin, mixing with the structural lipids within the stratum corneum, creating a kind of protective barrier that keeps water within the layers, helping the skin stay moist and soft.

When the sebaceous glands are overactive, the excess sebum can make skin look shiny or feel greasy. When sebaceous glands are underactive or harsh chemicals or overzealous scrubbing remove the natural lubricant, moisture is lost and the skin becomes dry.

Using sebum and structural lipids, or oil, as primary criteria, the skin types are broadly categorized as oily, dry, or normal/combination. It is normal for pores to be more abundant on the nose and chin, and so there is more oil secreted in these areas, the so called T-zone. There are fewer pores on the cheeks and around the eyes, so these normally tend to be drier.


The pores of your skin are medium-size. Although you may have more pores along your nose and chin, and these areas may be oilier than your cheeks and around your eyes, you are not troubled with blackheads and pimples. Your complexion is bright and it feels smooth to the touch. Your skin is usually free of blemishes and tolerates extremes in temperatures well. Your cheeks may redden in the cold, but they don’t become irritated and chapped. Makeup stays where you put it and doesn’t flake. Weather conditions may change your skin: it’s a bit oiler when it’s warm and drier when it’s cool.

Your pores are small and fine, even across your nose and chin. You may have flaky areas where there are fewer pores, and your skin is thin over your cheeks. It may be transparent and delicate that you can see small blood vessels beneath it, especially on your cheeks. Your skin looks smooth, but it feels rough when you run your fingers across it. There’s tightness to your skin’s texture within a half hour after you wash your face with a gentle cleanser, especially when you don’t use a moisturizer. That tightness may even feel uncomfortable by midday. Harsh weather –cold temperatures and wind –can make it feel even worse. You may even get red, scaly patches after being outdoors. You may notices very fine superficial lines etched on your cheeks. That’s because the normal creases in the skin are more obvious when there isn’t enough moisture to soften them. Moisturizing creams and lotions disappear quickly into your skin after you apply them.

 

In a sense, dry skin is like a dry sponge. It rough, hard, and has little cracks in it. When the sponge is soaked in water, it becomes plump, soft, and smooth, and those little cracks disappear. Dryness is caused by lack of either sufficient sebum or structure lipids or both. So if you have dry skin, it may be because your oil glands are not producing enough sebum, or aging has taken a toll on the production of structural lipids within and outside of your skin cells, or because you are cleansing your skin too aggressively or too often. Sometimes the wrong foundation or face powder can be drying. Whatever the reason, the lack of moisture disturbs the skins barrier function.

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

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Sensitive Skin

People of all skin colors can have sensitive skin, but it is more common in those with a fair complexion and light-colored eyes. Your skin tends to sting when you put certain things on it, and you’ve probably learned over the years what to avoid. Your skin may even react to cold temperatures or wind by becoming red and irritated. You may also notice tiny cracks in your skin, and that makeup becomes flaky. In fact, the barrier function of skin in people with sensitivities has been disturbed, which is why it’s so vulnerable to anything that’s put on it.

Although the irritation –redness, stinging itching, and burning –that you sometimes experience is not the same as a truly allergic reaction, you are more prone to true allergies, and you can break out in a rash all over if you are allergic to a fragrance or some other ingredient or drug.

With few exceptions, the formulations of my products are safe for the most people with sensitive skin. Therefore I have not designed a separate daily regimen for this skin type. Usually following the recommendations for dry skin will be fine for you. However, you may have an allergic response to some ingredient in any formulation, regardless of how much testing has been done to ensure that it is unlikely to cause a reaction. So you might do your own skin test on the inside of your upper arm before using a product for the first time. Also, you can develop an allergy to something you have used without any problems for yours, so don’t ignore any unusual symptoms such as redness, rashes, irritation, stinging, or dry patches that occur when you use a product.

According to some surveys, about 40% of women say they have sensitive skin. They say their skin becomes red, itches, feels tight, stings, and burns in response to changes in the climate, in the reaction to the sun, or when they use some products. No one knows how many people really have sensitive skin, but it is estimated that as many as 20% of people are allergic to certain things that make contact with their skin.

 

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

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Q and A with Dr. Murad about oily skin

Question

My skin is very oily. To avoid a slick look, I have to wash my face after lunch at the office and reapply makeup. I usually use a mild cleanser and those little disposable abrasive sponges. Someone told me that I’m only irritating my skin with all this scrubbing and actually increasing the activity of my oil glands. Is this true? I like the “clean” feeling that I get after using the sponges, but I’m wondering if I’m making my oily skin even worse.

Dr. Murad Answer

Hormones and other internal agents control oil production from the sebaceous glands, not massage, face washing, or anything else you do to care for your skin. Instead of washing your face so often, though try using rice paper to blot the oil. You press the paper to your skin, on top of your makeup, and it quickly absorbs the excess oil. You might do this two or three times a day. You won’t have to spend the time reapplying your makeup and you’ll avoid irritating your skin with so much washing.

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

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Menopausal Skin

Some dermatologists feel that the skin of people over forty should be treated differently, they say “mature skin” is a type in and of itself. I believe all adults have “mature” skin, and all of my products and the alternatives I suggest are for people of every age. However, women’s skin is affected by the shifting balance of hormones just prior to, during, and after menopause.

Women who never had breakouts in their lives may find they now get pimples, as they have less estrogen to suppress the sebum-stimulating androgen circulating in their bodies. For the same reason, they may have more facial hair and they may perspire more. Also, because the skin change so much with age, women past menopause may have more visible sun damage, such as brown spots and fine, dilated blood vessels, and increasingly sensitive skin. In fact, older women need to be even more watchful of the sun and weather extremes, such as cold and wind.

Not all aging is created equal—because not all aging is created by the same factors. There are three distinct kinds of aging:

  1. Hormonal,
  2. Genetic and
  3. Environmental.

Each type of aging calls for a different targeted treatment plan to slow down and reverse its visible signs of aging. Take this short quiz to determine which type of aging your skin is experiencing and find out how to create a treatment program that’s just right for you.

Three Faces of Aging Quiz

Q: What is your primary skin concern?
A. Medium-to-deep wrinkles
B. Fine lines and wrinkles
C. Hyperpigmentation / hypopigmentation

Q: What is your secondary skin concern?
A. Dry, thinning skin
B. Sagging / Loss of firmness
C. Rough, dry texture

Q: Which of these signs of aging are most visible on your skin?

A. Breakouts in the t-zone
B. Deep wrinkles
C. Sun damage

Q: What concerns you most about the skin around your eye area?

A. Sensitivity and dryness
B. Medium-to-deep crow’s feet and wrinkles
C. Dark circles and/or age spots

Q: Which most closely describes you?
A. I’m currently going through menopause
B. I’m showing the same signs of age my parents did
C. I’ve always led an active outdoor lifestyle

Results

If you answered mostly A…

You are likely undergoing Hormonal Aging. This type of aging occurs as the cumulative effect of declining levels of estrogen becomes visible on the skin. Estrogen naturally stimulates production of the collagen and elastin fibers that give skin a plump, youthful texture. As estrogen levels decline, skin becomes thinner and more fragile. It can also lose firmness, elasticity and even its natural ability to stay hydrated.

If you are experiencing Hormonal Aging, you can increase your skin’s firmness and reduce the appearance of medium-to-deep wrinkles by treating the signs of the hormonal-aging process by following Dr. Murad’s Inclusive Health® program to help you focus on:

Looking Better: Use products that deeply hydrate and exfoliate to support natural cell renewal. Look for ingredients like phytoestrogens, AHAs and Shea Butter.
Living Better: Incorporate foods into your diet like soy, wild yam and broccoli, which are naturally rich in phytoestrogens (botanicals that have similar characteristics to estrogens).
Feeling Better: Sleeplessness commonly accompanies menopause and hormonal aging. Take a hot bath before bed, turn off your phone an hour before you go to sleep and take a melatonin supplement.

If you answered mostly B…

You are likely to be experiencing Genetic Aging. Genetic Aging would occur even if you slept in a pure oxygen tank, avoided smiling to defy laugh lines or Botoxed regularly. If your parents aged well, chances are you will too. Some of the best ways to combat genetically aging skin are to practice a daily skincare regimen with exfoliants, moisturizers and Vitamin C, wear SPF, take dietary supplements and target specific problem areas.

As with Hormonal Aging, Inclusive Health gives you great guidance for developing a lifestyle-based treatment program focused on:

Looking Better: Use products that contain Hyaluronic Acid to reduce the appearance of fine lines, osmolytes to support water balance and Dried Plum Extract for a youthful glow.
Living Better: Increase your intake of raw fruits and vegetables, which will help your skin and body stay hydrated longer than just drinking water. Take a supplement that contains Glucosamine and amino acids to support healthy collagen production.
Feeling Better: Get a massage to help improve skin circulation, increase your energy levels and help quiet your mind.

If you answered mostly C…

You are likely to be experiencing Environmental Aging. This type of aging is usually the result of the cumulative impact of factors in your environment and lifestyle—like sun, smog and smoking—that assault your skin. Redness, dryness, thinning skin, sagging, wrinkles and hyperpigmentation are typical signs of Environmental Aging. Luckily, this type of aging can be controlled to some degree by reducing excessive sun exposure, pollution, smoking, stress, poor diet and alcohol and drug intake.

The good news is that the effects of Environmental Aging can be minimized through both preventative actions and treatments that result in younger-looking skin that’s protected against future damage.

To repair and prevent Environmental Aging, focus on these three areas:

Looking Better: Use products that contain Vitamin C and always wear a broad-spectrum sunscreen every day, remembering to reapply it every hour when you are outdoors.
Living Better: Studies suggest that eating pomegranates, drinking pure pomegranate juice and taking pomegranate extract supplements are all great ways to boost the effectiveness of sunscreens as well as provide a rich supply of antioxidants for your skin and body.
Feeling Better: Get a Vitamin C facial or peel. This will have an immediate brightening effect to help reduce sun and environmental damage on the skin, as well as help you to relax and feel good about your appearance, which reduces cell-damaging stress.

By focusing on the three broad aspects of Inclusive Health, Looking Better (paying attention to the health of your skin), Living Better (paying attention to what you put in your body) and Feeling Better (paying attention to your sense-of-self), no matter which type of aging you are experiencing, can make your skin look and feel BETTER EVERY DAY.

 

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

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Healthy Skin From the Inside Out

Healthy skin is a reflection of overall health and well-being. Good skincare practices consist of a double approach, internal and topical. Internal skincare is caring for your skin from the inside, by eating a balanced diet, full of beautifying nutrients, providing proper hydration and maintaining low stress levels. Topical skincare is caring for your skin from the outside by helping the epidermis stay strong and healthy. Sunscreen, creams, cleansers, and various treatments are necessary topical solutions for skin.

The inside-out approach to skincare can be summarized by a few basic rules and habits one must follow as part of the daily skincare routine.

    Internally:

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  • Eat a nutritious breakfast and include cereal, fiber-rich foods and probiotic yogurt. Fiber and probiotics help clean your intestines of toxins which can cause skin problems like acne, dermatitis, or irritation and sensitivity.
  • Integrate leafy greens, vegetables and fruits in you diet with every meal. Minerals like Zinc and Selenium are crucial in skin regeneration, anti-oxidants fight free radical damage at cellular level, vitamins nourish the skin from the inside making it radiant and healthy-looking. Tip: add spinach and other greens to your omelettes, sandwiches and salads.
  • Eat ‘good fats’ like Omega 3 and Omega 6 every day to maintain cellular integrity and help maintain skin hydrated from the bottom layers. If cells are optimally hydrated, they are stronger and healthier.
  • Be wise about losing weight. If you plan a diet, make sure you’re not excluding vital nutrients from your meals and exercise to keep your body toned and maintain optimal hydration levels in your muscles. Weight loss usually depletes your body of extra water in your tissues making skin appear saggy, while fat loss makes your skin appear older with visible wrinkles.
  • Don’t forget exercise! Even if you don’t exercise for a dream body, exercising improves blood circulation and skin appearance. Moderate exercise like an hour of walk every day could do wonders for your entire body and your skin.
  • Take time to relax and do a little something you love every day: sleep an extra 10 minutes in the morning, read, go to a spa, or meet your friends. Maintaining low stress levels helps skin stay healthy and wrinkle-free.

 

    Topically:

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  • Use sunscreen every day. Ultra Violet (UV) light in excess damages skin tissue and causes skin aging. Use a minimum SPF15 all over your body every day and reapply a few times when you’re outside on sunny days.
  • Cleanse twice a day. It is imperative to cleanse your face in the morning before applying moisturizers or makeup and in the evening before going to bed. This prevents acne flare-ups, inflammations, and helps moisturizers and treatments penetrate pores better. A clean face at night allows skin to regenerate and build new healthy cells.
  • Exfoliate! The older you get, skin regenerates slower. Help your skin with AHA & BHA peels or gentle scrubs a few times a week. On your body, use a moisturizing scrub or use a loofah while you shower.
  • Moisturize – hydration is essential for supple and healthy skin. Maintain optimal hydration levels with proper nutrition but help your skin stay protected by supplementing moisture with creams and lotions. Even oily skin needs hydration in order to balance the production of sebum; oiliness is often a sign of dehydration – when skin doesn’t have sufficient moisture, it compensates by producing more oil. Keep oil at bay by moisturizing, it will help skin regenerate and stay healthy.

Internal skincare supports topical skincare. The two combined significantly improve the quality of skin and maintain its youthfulness. While cleansing and moisturizing skin is important for everyday care, nourishing and hydrating from the inside with proper nutrients is vital for overall health and improves skin quality in the long term.

 

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Mother’s Day Kit Review by a Mom

Looking after my skin has always been very important to me. I always took pride in the way I looked after skin and my body. Now that I am pregnant and my hormones are everywhere, I have been seeing huge changes on my skin. It has become more difficult yet even more crucial to find the right products that will help nourish my skin.

Murad’s Youth Builder Body Care products have saved my skin from the dryness and the tightness pregnancy can cause to your skin. I absolutely adore these products! I have seen great results after using them and would recommend them to anyone suffering from dry skin. They help me avoid stretch marks and make me feel amazing.

mommyAs my body is stretching and swelling from every angle, the Youth Builder products release a lot of the tightness I have experienced and leave my skin feeling so soft. Unlike many body creams, the Firming Peptide Body Treatment does not leave that sticky or greasy felling after applied. The light oil in this product is absorbed quickly and I can instantly feel the hydration increasing. It’s absolutely perfect for very dry areas, such as elbows and knees or any dry patches.

These products are a great way to pamper your skin. The smell is a delight: it is sweet and subtle. Pregnancy has intensified every scent for me but these products are subtle enough that it didn’t bother me at all.  On the contrary, after I apply the hand cream I catch myself smelling my hands every now and then!

My favorite product in this body care line is the Detoxifying White Clay Body Cleanser
because I love how practical it is. It’s a very easy way to moisturize skin, especially in the summer. I simply apply it in the shower, rinse, dry my skin and that’s it! My skin is instantly smoother and softer. On drier areas, I follow with the Peptide Body Treatment to protect and nourish skin even more. The cleanser fits in a travel bag, perfect if you’re going away for the weekend and don’t want to carry all your beauty products.
I believe every woman owes it to herself to spend time taking care of her skin and body. Not for others, not just for your partner, but for yourself because the feeling of well-being and confidence that a healthy body can bring is so rewarding.

 

Recommended products: Youth Builder Mother’s Day Set

Kit includes:

  • Detoxifying White Clay Body Cleanser
  • Firming Peptide Body Treatment
  • Rejuvenating AHA Hand Cream

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Take Care of Your Skin From Head to Toe

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

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

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

AHA Hand Cream

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

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

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

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

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

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

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

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

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Introducing Youth Builder® Bodycare

Youth Builder

 

How Should You Treat Your Body?

Just as Well as Your Treat Your Face.

The skin is your largest organ because it must protect your body from head to toe.  Shouldn’t you return the favor? The skin on your face is more visible, but it’s not dramatically different and the skin below your chin responds just as beautifully to products designed with skin’s health in mind. That’s why we are thrilled to introduce a new generation of bodycare formulas we call Youth Builder, that unlock the potential of Murad’s most advanced treatment technologies to transform every inch of your skin. Youth Builder’s unique transformative formulas awaken the spirit with fragrant aromas of Lemongrass Vetiver & Bergamot while delivering on the Murad promise of real results.

These two new products are suitable for all skin types and available now for purchase on MuradCanada.com

Detoxifying White Clay Body Cleanser
Transform your shower into a detoxifying ritual with this rich, luxurious White Clay cleanser. Ginger Root Extract helps stimulate circulation while Safflower and Sunflower Oils impart moisture to skin, leaving it smooth and hydrated.

Purchase it here.

Rejuvenating AHA Hand Cream
Rejuvenate your hands with this lightweight, quick-absorbing cream featuring Glycolic Acid (AHA) to improve clarity and texture. A Hyaluronic Acid-rich botanical extract improves hydration and protects the moisture barrier to keep skin soft and smooth.

Check it out here.

Check back on the blog often for more skincare tips as well as tips and tricks to keep your entire body healthy from the inside out.

 

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