My Fast, Cheap, Easy or Fake

My Fast, Cheap, Easy, or Fake t-shirt reminded me to eat HEALthy after running 5.01 miles. http://www.cafepress.com/iampstore.1109992192nikerunning07072014

It felt good to finish my daily run and it felt even better to focus on my after run nutrition. I ate carbohydrates and protein foods within 45 minutes after my run. This reloaded my muscles with the basic nutrients and fluids I lost during my run. I wanted to speed up my recovery time and be ready for my next cardio exercise.

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Always remember HEALthy nutrition should always be included with exercise.

Basic Steps to Healthier Hair

It does not take a lot of time or money to have healthy hair. It takes a conscientious effort to regularly implement healthier choices into our daily practices. Healthy hair goals are reached through basic overall healthy regimens.

Let us examine ways to reach our healthy hair goals.

  • Diet is important for healthy hair. Specific nutritional deficiencies can affect your hair. Nourish your hair by working from within. Create a balanced diet with Vegetables, Fruits, Grains, Dairy, and Protein. Eat moderate food proportions that contain protein, iron, and other nutrients. A healthy diet will help hair strength and keep hair lustrous. Remember the hair is the outer layer of your skin so we should nourish our bodies with healthier cuisines.
  • Massage your scalp 4-5 days weekly to increase blood flow and circulation which helps increased hair growth. Use your fingertips (not fingernails) to massage the scalp to loosen hair follicles and distribute scalp’s natural lubricant.  Natural lubricants keep our scalp and hair from drying out. 
  • Take a daily vitamin Make sure you intake the vitamins that improve healthy hair. Try vitamins that include Folic Acid, B6, B12 to nourish hair, Biotin to nurture healthy scalp and hair growth, Zinc for tissue growth and repair, Vitamin A, C, and E to protect hair from environmental damage, keep hair cell membranes together & follicles strong, and Iron  for cell growth.
  • Deep condition hair once weekly.  Environmental damage such as the sun, pollution, smoke, and dust affect the condition of our hair. It is best to condition hair regularly to avoid hair structure protein deficiencies , damaged hair follicles, itchy scalp, and weak hair.  Wear a hat if you plan on staying in the sun for prolonged periods to evade ‘split ends’. Coat hair with a conditioner before you swim or simply wear a swimming cap. Try to wet hair before entering the pool which should reduce chlorine absorption. Rinse your hair under a shower every 30-40 minutes of swimming in a pool.  
  • Trim ‘split ends’ regularly.  ‘Split ends’ are dead hair strands at the end of an active hair growth. Trimming split ends do more GOOD than harm and will allow hair to shine and retain a longer length. The key to retain hair length and shiny hair is to trim the split or thinning ends before they cause damage to the entire hair strand. Entire hair strand damage results in lifeless, dull, unmanageable hair. Hair normally needs to be trimmed when the hair strands are noticeably thinning.  If the ends are considerably thinner than the hair that is near the scalp it may be time for a trim. You may choose to have your split ends professionally trimmed or to trim them yourself. Always make sure the shears used to trim the hair is regularly professionally sharpened. Dull shears cause hair to split more. It is a very bad idea to use cutting scissors to trim hair. Ultimately, you should not use hair shears for anything other than to trim hair.
  • Drink your daily allowance of water to get the health benefits that water provides. Water is the key source of energy for cells of the body. It’s also believed drinking enough water can eliminate a lot of hair and scalp challenges including dandruff and hair thinning. A good measurement of how much water to daily consume is half your weight in ounces.
  • Exercise not only improves body health, it can create shiny healthier hair. Cardio exercises that increase the heart beat for 20 minutes minimum or longer can improve circulation by speeding up the flow of blood throughout the body. This blood flow gives oxygen to cells that helps improve the health and condition of hair. Exercise parts of the body that directly promote the circulation in your scalp. Perform exercises that increase the flexibility of your neck and back. Once the blood is circulated properly, nourishment of the hair follicles will occur and can result in healthier hair and increased volume. Lack of physical activity can lead to brittle or lusterless hair. Stay active throughout your life to protect your overall health.

As with anything, you should always discuss any dietary supplements with your doctor before use. Consult your health professional before beginning any diet or exercise program. Please read the Terms of Use and Disclaimer.