Wellbeing
If asked, just about all women with brown skin would
agree that good physical health and mental health are essential for
a satisfied, fulfilled and happy life. Although we may strive for wellbeing,
many of us fall short of this goal. Many aspects of everyday life stand
in our way of achieving the wellbeing that we all need and deserve.
So, what are the problems that interfere and sideline us? The first
is stress and many women of color experience stresses that are detrimental
to both our physical and mental health. Stress may derive from a variety
of aspects of our lives--work, school, family, personal relationships
or even from how society views and treats us. Latina and African-American
women have higher rates of many illnesses, including ones that can affect
the skin, such as obesity, diabetes, hypertension and lupus. We take
medications for these diseases that can also impact skin health. But
whatever your current health status, most health challenges can be either
prevented or at least managed with healthy lifestyle practices, including
a balanced diet, regular physical activity and stress-reducing strategies.
To evaluate your habits, and bring into focus adjustments you may need
to make, take this quick lifestyle quiz.
Lifestyle Quiz
Answer yes or no to
the following questions.
- Do you drink several glasses of plain water
per day, not including soda, coffee or tea?
- Do you get some form of exercise three or more
days a week?
- Do you take a daily multivitamin, Vitamin D
and calcium supplement?
- Do you sleep approximately eight hours on most
nights?
- Do you take steps to reduce stress (take breaks
and slow down, breathe deeply, meditate) every day or on most
days?
- Do you avoid or limit alcohol (wine, mixed
drinks, beer) to no more than 2-3 drinks per week?
- Do you abstain from cigarettes and avoid second-hand
smoke?
- Do you eat several servings (at least 5) of
vegetables or fruit each day, or do you grab a candy bar and
fries when you are hungry? (A serving usually fits in the palm
of your hand.)
- Do you stop eating 4 to 5 hours before going
to bed?
- Do you feel good about yourself and optimistic
about your life?
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If you said “yes” to most of the questions, your lifestyle is looking great. If, however, you said yes to 5 or less, you’re probably like most busy, stressed-out women and you will need to read this section carefully. Your health and your skin will benefit from making a few small changes. We are not suggesting anything complicated since life is already complicated. Read and attempt to implement some or all of the suggestions. They will definitely improve your health and well-being.
Nutrition
Sometimes
we forget the real purpose of food. Contrary to what you may think,
the purpose of food is not to make us feel better when we are depressed,
or calm our nerves when we are upset. Food is meant to nourish our bodies
and supply us with energy to keep us strong and free from illness. The
U.S.D.A.’s Food-Guide Pyramid www.mypyramid.gov provides a great template for what you should and should not eat and
in what amounts.
Grains
Whole-grain cereals, brown rice, oatmeal, barley, whole-grain breads,
pastas and crackers.
Vegetables
Leafy salad greens, broccoli, spinach, carrots, peppers, asparagus,
eggplant, potatoes, squash, snap peas, yams, corn.
Fruit
Apples, oranges, pears, strawberries, melons, bananas, kiwi, grapefruit, berries, papaya, plums, nectarines, dried fruit.
Lean Meats and Beans
Fish, shellfish, chicken, turkey, beef, soybeans, peas.
Dairy
Low-fat milk, cheese, yogurt.
Fats (sparingly)
Oils, butter.
The bottom line is: go easy on the fats, sugars and
carbohydrates and eat plenty of fruits and vegetables. There are two
other important components to a healthy diet: first, do not forget to
drink adequate amounts of water. If you are dehydrated, you will feel
tired and worn-out and your skin will tend to look dull and lifeless.
Dehydration may be caused by factors we don’t often think of:
drinking too much caffeinated coffee, tea or soda; taking water pills
for hypertension; exercising or simply walking around a lot on a hot
day. Second, as women of color (and all women) mature, our metabolism
slows down. In order to maintain the same weight as you were at age
20, you must eat less food and exercise more. One simple way to do this
is to always leave some food on your plate.
Supplements
While vitamin and mineral supplements are not substitutes
for a balanced diet, they can help fill in the gaps when you don’t
eat well or don’t eat enough to satisfy your nutritional needs.
Women have special nutritional needs, such as iron and folic acid, especially
during pregnancy. Studies show that many Americans don’t get adequate
amounts of vital nutrients, such as Vitamin D and calcium. The National
Health and Nutrition Examination Survey III analyzed the vitamin
D intake and blood levels of 1,546 African American women and 1,426
Caucasian women ages 15 to 49 years. Low blood levels of vitamin D occurred
in 42.4% of the African American women and only 4.2% of the Caucasian
women. Vitamin D is made in the skin and obtained from our diet. This
vitamin is important because it is responsible for the absorption of
calcium by our gastrointestinal tract. Low levels in African American
women (and other women with darkly pigmented skin) are related to several
factors, including inadequate sunlight or the inability of sunlight
to penetrate our deeply pigmented skin, and to a diet deficient in Vitamin
D. Certain antioxidant vitamins, including vitamins A, C, E are critical
for general health and cancer prevention and they benefit the skin by
combating cell-damaging free radicals.
The best way to supplement is to take a multivitamin/mineral supplement daily. Shop for formulas designed for women and follow the instructions for dosage. Don’t forget a Vitamin D and calcium supplement as well. If you’re interested in taking additional supplements, discuss it first with your health-care provider or a nutritionist to make sure you really need extra supplementation and to avoid any negative interactions with medications you take. In certain cases, vitamins are recommended for patients with acne or vitiligo. If you have either condition, discuss supplementation with your physician. But you must be careful not to take too much of certain vitamins, such as vitamin A, or side effects could develop.
Minimum Daily Allowance
Vitamins
| Vitamin A |
700 |
700 |
700 |
700 |
750 |
770 |
770 |
| Vitamin B1/ Thiamine |
1.0 |
1.1 |
1.1 |
1.1 |
1.4 |
1.4 |
1.4 |
| Vitamin B2/ Riboflavin |
1.0 |
1.1 |
1.1 |
1.1 |
1.4 |
1.4 |
1.4 |
| Vitamin B6 |
1.2 |
1.3 |
1.3 |
1.5 |
1.9 |
1.9 |
1.9 |
| Vitamin B12 |
2.4 |
2.4 |
2.4 |
2.4 |
2.6 |
2.6 |
2.6 |
| Vitamin C/ Ascorbic Acid |
60 |
75 |
75 |
75 |
80 |
85 |
85 |
| Vitamin D |
5 |
5 |
10 |
15 |
5 |
5 |
5 |
| Vitamin E |
15 |
15 |
15 |
15 |
15 |
15 |
15 |
| Vitamin K |
75 |
90 |
90 |
90 |
75 |
90 |
90 |
| Folate/ Folacin |
400 |
400 |
400 |
400 |
600 |
600 |
600 |
| Biotin |
25 |
30 |
30 |
30 |
30 |
30 |
30 |
| Choline |
400 |
425 |
425 |
425 |
450 |
450 |
450 |
| Niacin |
14 |
14 |
14 |
14 |
18 |
18 |
18 |
| Pantothenic Acid |
5 |
5 |
5 |
5 |
6 |
6 |
6 |
| Protein(grams) |
44 |
46 |
50 |
50 |
|
|
|
| Energy (k. cal) |
2,100 |
2,100 |
2,000 |
1,800 |
|
|
|
** All doses are in Mg. unless otherwise stated
Minerals
| Calcium |
1300 |
1000 |
1000 |
1200 |
1300 |
1000 |
1000 |
| Chronium (ug) |
24 |
25 |
25 |
20 |
29 |
30 |
30 |
| Copper (ug) |
890 |
900 |
900 |
900 |
1000 |
1000 |
1000 |
| Iodine |
150 |
150 |
150 |
150 |
220 |
220 |
220 |
| Iron |
15 |
18 |
18 |
8 |
27 |
27 |
27 |
| Magnesium |
360 |
310 |
320 |
320 |
400 |
350 |
360 |
| Manganese |
1.6 |
1.8 |
1.8 |
1.8 |
2.0 |
2.0 |
2.0 |
| Molybdenum (ug) |
43 |
45 |
45 |
45 |
50 |
50 |
50 |
| Phosphorus |
1250 |
700 |
700 |
700 |
1250 |
700 |
700 |
| Potassium |
2000 |
2000 |
2000 |
2000 |
2000 |
2000 |
2000 |
| Selenium (ug) |
55 |
55 |
55 |
55 |
60 |
60 |
60 |
| Sodium |
1500 |
1500 |
1500 |
1500 |
1500 |
1500 |
1500 |
| Zinc |
9 |
8 |
8 |
8 |
12 |
11 |
11 |
Exercising
Too few women of color get the amount of physical activity
we all need to be fit, feel energetic and prevent illness. Having a
super-busy schedule is one reason, but there are others—lack of
motivation, self-consciousness, limited access to facilities, or worries
about what sweating will do to your hair. Women who don’t exercise
are at higher risk for nearly every major disease, including heart disease,
diabetes, hypertension, and stroke. In some cases, you have to look
in the mirror and ask yourself if it really makes sense to take medication
for hypertension or diabetes when weight loss could resolve the problem.
If you don’t get 20 to 30 minutes of physical
activity every other day (3 to 4 days each week), the following is simple
advice for fitting fitness into your life. (If you have not exercised
in years, or have a chronic condition, talk to your physician first):
- Walk, walk, walk. Walk reasonable
distances instead of driving or taking public transportation. Get
off the bus or subway a stop or two early. Park your car in a parking
lot 5 blocks from your office instead of across the street. Take the
stairs up one flight and down two flights instead of escalators or
elevators. Take a walk after dinner (take the kids with you). Whenever
you have the option to walk, do so.
- Schedule your exercise routine like an appointment.
Write it into your daily planner and stick to it. If you can’t
work out one day during the week, make up for lost time the next day
or on weekends.
- Exercise in the morning to get it done and
out of the way. Get up a half hour earlier to make time for
it before dealing with breakfast, the kids, etc.
- Work out in short spurts. If you
can’t spare a half hour, divide the time into two 15-minute
workouts. Try a quick exercise video in the morning before work, then
power walk during your lunch hour or after work.
- Get equipped. Invest in home exercise
equipment—a treadmill, stair climber or stationary bike, for
example. This way you can sneak in 20 minutes or more without having
to leave home. Buy some light free weights while you’re at it.
- Enlist the family. Spend time with
your mate and kids by working out together. On weekends, go for a
hike, roller blade or ice skate, or play a sport (touch football,
softball, basketball) as a family.
- Get moving! In your spare time,
lift free weights, do lunges or simply touch your toes to get a good
stretch. It’s all exercise.
Sleep
As busy women, we burn the candle at both ends, getting
up early in the morning to get things ready for the day and staying
up late at night, finishing our work. Often we turn to stimulants (coffee,
diet soda) to get us going or keep us going when we’re tired.
But most people need a solid seven or eight hours a night in order to
function properly. The body perceives sleep deprivation as “stress”
and it affects every aspect of your life. Sleep can be diminished if
you suffer from heartburn (reflux esophagitis), sleep apnea, menopause
with night sweats, depression or other disorders, so get a check up
to make sure your health problems are addressed. Otherwise, you may
need to simply make sleep more of a priority. Follow these tips for
a good night’s rest:
- Avoid drinking caffeine and alcohol in the
evening. The caffeine may prevent you from falling asleep
and alcohol may cause you to wake up prematurely.
- Don’t eat a big meal right before bedtime.
If you are hungry, try a light carbohydrate snack. Avoid chocolate,
which contains caffeine.
- Stop smoking. Smokers have more
difficulty falling asleep and experience nicotine withdrawal during
the night.
- Exercise. Physical activity can
deepen sleep. Just don’t do it less than 2 to 3 hours before
bedtime.
- Relax before bedtime. Take a warm
bath or read a good book. Turn off the TV; watching television is
a stimulant and may keep you up later than your body really wants
to be.
- Stick to a routine. Try waking and
going to bed at the same times each day to maintain regular sleep
patterns.
Stress
Emotional stress is an ever present part of women’s
lives. Work pressure, family responsibilities, financial strain and
relationship difficulties all contribute to making us feel stressed
out. When we’re under pressure, our bodies release stress-related
hormones to help us respond and cope. However, when we experience too
much stress and no relief, our immune systems become more susceptible
to infection and even cancer. The stress overload can contribute to
a host of physical and emotional health problems, from frequent headaches
and colds to more serious conditions such as hypertension.
Excessive amounts of stress can
also be hard on your skin and hair. The flux of stress hormones may
trigger mild to severe acne outbreaks, hives, eczema, and psoriasis.Ongoing
stress can also cause cold sores to develop on the lips. If stress becomes
severe, two types of hair loss—telogen effluvium and alopecia
areata—can occur.
The sources of the stress in your life may not be easy to change, but
you can change the way you cope. Instead of letting stress get to you,
learn how to manage it. The tips below can really make a difference.
- Breathe deeply for 10 to 20 minutes a day.
Find a quiet or relatively quiet space (at home, at your desk at work,
before you pull into your driveway or in front of your house after
work, or even sitting at the back of the bus) and pay attention to
your breathing. Close your eyes and count to 10 as you slowly breathe
in and out. Really inflate your lungs and then exhale….completely.
- Sip a calming herbal
tea.
A warm mug of chamomile, valerian or green tea with honey will help
relax you.
- Write in a journal.
Putting your thoughts on paper is an easy, effective form of emotional
release. Invest in a decorative journal book and pen; write once a
day.
- Call a good friend.
During a stressful period, don’t forget to call on those friends
who make you laugh and help you see the lighter side of life.
- Stay in the present.
Do not dwell on things you should have or could have done in the past…..let
it go. Also, don’t worry about the future. Sometimes it is best
to take it one day at a time.
- Get a pet.
Focusing your thoughts and energies on a furry animal can take your
mind off of stressful events.
- Join a support group.
Seek out a group with similar concerns or interests, such as a book
club, knitting/quilting/scrapbooking network, or 12-step group.
- Meditate.
Gaze at a candle, repeat a mantra or simply empty your mind for 10
to 30 minutes for instant relaxation.
- Say a little prayer.
Don’t wait till Sunday to hand your concerns over to your God
or a Higher Power through prayer.
- Do something silly.
Instead of fretting over a problem, distract yourself with your favorite
comic strip, humor book or a funny movie rental.
- Say no to the negative.
Keep your distance from those friends and family members who always
see the glass half-empty. Negative thinking is contagious. It is OK
to end relationships with people who do not have your best interest
at heart.
- Join a spiritual
community.
A local church, mosque or other house of worship may offer a supportive
community and new friendships, as well as spiritual reinforcement.
- Carve out time for
yourself.
Take 20 minutes for a bubble bath at night or for a solitary stroll
at the end of the day. Better yet, schedule a monthly massage. Make
sure that your manicure or pedicure are at a low-stress and relaxing
salon.
- Take a walk in nature.
A visit to the local park or beach may make you feel instantly calmer.
- Get counseling.
When stress is simply overwhelming and interfering with your enjoyment
of life, seek the care of a mental-health care provider.
You may wonder why Brownskin.net, a website devoted
to skin education, discusses well-being. The simple answer is that the
health and beauty of our skin depends upon our overall mental and physical
health. It is key for women of color, who are faced with so many life
challenges, to begin or continue to practice a healthy lifestyle, including
a balanced diet, regular physical activity and stress-reducing strategies.
The efforts you make to take good care of yourself physically and emotionally
will help your natural beauty shine through.
