Skin Brushing

I have started Skin Brushing about two months ago and I have noticed results at the end of the first week. Skin brushing is a method of detoxification and it is very easy to do. You will need a natural bristle shower brush and a desire to help yourself be healthier inside and out. Ideally you would do dry brushing every day before shower (you can bath afterward but not during the process). The trick is to always brush your skin towards your heart. So start brushing at your feet in an upward direction on the ankles, calves and thighs. Move up the hips, then to the arms, and finally to the trunk. You can use a long handle brush for your back (or your partner can help you with that). After brushing your body you should feel refreshed and have a healthy glow.
Try taking alternating hot and cold showers after dry brushing; it is very refreshing and wakes you up in a second.

Benefits of Skin Brushing are:
- Improves circulation
- Enhancement of muscle tone
- Spreading out of fatty deposits (ex.: cellulite)
- Speeds up the rate at which toxins are expelled from the body, because it motivates blood cells and lymph tissue

Vitamin K
It is essential for the normal clotting of blood.
And it promotes healthy liver function.

You can find Vitamin K in:
- Dark green leafy vegetables
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Asparagus
- Nettles
- Miso
- Alfalfa

Vitamin E

It is a powerful antioxidant that protects against heart disease, cancer and ageing.
It also improves circulation and helps repair tissue damage.


You can find Vitamin E in:
- Sunflower, hemp, flax and pumpkin seed oil
- Sunflower seeds
- Hazelnuts
- Almonds
- Olives
- Avocados
- Oatmeal

Vitamin D







It is necessary for absorption and utilization of Calcium and Phosphorus.
It is helpful in the prevention and treatment of osteoarthritis and osteoporosis.
It also protects against muscle weakness.

* Dietary vitamin D is not as easily absorbed as through sunlight, the most important source.
Take vitamin D supplement in the winter if you feel you don't get outside enough.

You can find vitamin D in:
- Cod liver oil
- Salmon
- Herring
- Sardines
- Trout
- Mackerel
- Tuna
- Halibut
- Eggs

Vitamin C

It acts as an antioxidant; protects the body.
It is necessary for tissue growth and repair, healthy gums and bones.
It is very useful when the body is under stress.
And it helps in absorption of iron.

You can find Vitamin C in:
- Blackcurrants
- Broccoli
- Brussels sprouts
- Red Pepper
- Strawberries
- Lemons
- Tomatoes
- Goji berries
- Raspberries
- Sweet potatoes
- Peas
- Kiwi fruit

The B Vitamins

It is essential for nervous system.
It is also helpful for digestion, healthy muscle, skin, eyes, hair, liver and brain function.
It is good for stress and mood.
And it is essential for the release of energy from carbohydrate foods.

You can find B vitamins in:
- Eggs
- Whole-grains
- Brussels sprouts
- Asparagus
- Oats
- Fish
- Chicken
- Nuts
- Shitake mushrooms
- Brown rice
- Quinoa
- Sunflower seeds
- Pulses (chickpeas, lentils, aduki beans)

Vitamin A

It is essential for vision, eye health and skin.
It enhances immunity.
It is very important for bone and teeth formation.
It also acts as an antioxidant to help protect against disease.

*Large amounts of vitamin A can be poisonous, particularly to the liver. During pregnancies it should be avoided (but you can continue eat green and orange vegetables and fruits)

You can find Vitamin A in:
- Green and orange vegetables and fruits
- Eggs

You can find Beta-carotenes, that convert into Vitamin A in the body, in:
- Apricots
- Asparagus
- Broccoli
- Carrots
- Kale
- Peaches
- Papaya
- Spinach
- Watercress
- Mango
- Goji Berries

FOLATE


It is essential for healthy cell division and replication.
It is also important in pregnancy and even before conception; helps to regulate embryonic cell formation, which is vital for healthy development.


You can find Folate in:
- Asparagus
- Barley
- Brewer's yeast
- Brown rice
- Split peas
- Lentils
- Broccoli
- Brussels sprouts
- Chickpeas
- Spinach

SODIUM

It is essential for water balance.
It is needed for nerves and muscles.
Most people consume too much Sodium through packaged and processed foods, but if you are elderly and take diuretics for high blood pressure you may be deficient.


You can find Sodium in:
- Fish
- Sea Vegetables
- Celery
- Cabbage

If you need to cut down your Sodium intake then avoid:
- Salt
- Stock cubes
- Salted fish
- Soy sauce
- Bacon
- Ham
- Smoked salmon
- Salami
- Crisps
- Tomato ketchup

PHOSPHORUS







It is important in the conversion of food into energy.
We need it for blood clotting
It is an essential part of all body cells
The deficiency is rare as it is found in most foods

You can find Phosphorus in:
- Sesame seeds
- Sunflower seeds
- Poultry
- Whole-grains
- Fish
- Oats

SELENIUM

It acts as an antioxidant; it protects the body from heart disease, cancer and ageing.
It works with vitamin E to help maintain a healthy heart and liver.
It is very important for growth, fertility and thyroid.
And it is good for healthy skin and hair.

You can find Selenium in:
- Brazil nuts
- Sardines
- Broccoli
- Garlic
- Asparagus
- Dulse

IRON

It carries oxygen from the lungs to all the cells in your body
It is also required for energy production and a healthy immune system



You can find Iron in:
- Noru seaweed
- Lentils
- Eggs
- Poultry
- Kidney beans
- Dried apricots
- Figs
- Prunes
- Nettles
- Parsley
- Fish
- Beetroot
- Quinoa

ZINC








It is essential for fertility and healthy reproductive system
It is great for your skin
It is also protects the liver
And protects from free radicals (that promote ageing and disease)


You can find Zinc in:
- Pumpkin seeds
- Sesame seeds
- Poppy seeds
- Nori Seaweed
- Eggs
- Fish
- Chicken
- Brown rice