The amazing effects of exercise on your body

On By Capital FemmeIn Personal careLeave a comment

Editor’s Note: This post was written before our faith-centered refocus, but the insights still hold value. Capital Femme is now space where faith meets wellness 💛

According to some studies, physical activity can reduce the risk of stroke by 25–30%. Direct your attention to adults as young as 28 having strokes. Exercise isn’t just about getting fit; it’s a holistic activity that brings a multitude of benefits to your body and mind. Here’s a quick look at what happens to your body when you exercise:

1. Cardiovascular System

  • Heart Rate Increase: Your heart pumps more blood to supply muscles with oxygen, improving cardiovascular health.
  • Blood Vessels: Arteries expand and improve their elasticity, enhancing blood flow and reducing blood pressure.

2. Muscular System

  • Muscle Strength: Regular exercise causes micro-tears in muscle fibers, which repair and grow stronger.
  • Endurance: Increased capacity to sustain prolonged physical activity due to improved muscle energy systems.

3. Respiratory System

  • Breathing Rate: Increases to supply more oxygen to the bloodstream.
  • Lung Capacity: Enhanced over time, improving oxygen exchange efficiency.

4. Skeletal System

  • Bone Density: Weight-bearing exercises stimulate bone growth and strength, reducing the risk of osteoporosis.
  • Joint Flexibility: Regular movement maintains joint health and flexibility, preventing stiffness.

5. Metabolic System

  • Calorie Burn: Exercise increases energy expenditure, aiding in weight management.
  • Metabolic Rate: Boosts metabolism, promoting efficient nutrient use and fat burning.

6. Nervous System

  • Brain Function: Improves cognitive function and memory through increased blood flow and neurogenesis.
  • Mood Enhancement: Releases endorphins, reducing stress and anxiety and promoting a sense of well-being.

7. Immune System

  • Immunity Boost: Regular moderate exercise enhances immune function, making you less susceptible to illnesses.

8. Hormonal Changes

  • Insulin Sensitivity: Improves, aiding in blood sugar regulation and reducing the risk of type 2 diabetes.
  • Hormone Balance: Regular activity helps regulate hormones, impacting everything from mood to appetite.

9. Skin Health

  • Improved Circulation: Exercise increases blood flow, which helps nourish skin cells and keep them vital.
  • Detoxification: Sweating during exercise helps flush out toxins, leading to clearer skin.
  • Collagen Production: Physical activity stimulates collagen production, which helps keep skin firm and elastic.

How Exercise Makes You Feel

  • Happiness Boost: Regular physical activity releases endorphins, often referred to as “feel-good” hormones, which can enhance your mood and overall sense of happiness.
  • Stress Reduction: Exercise lowers levels of the body’s stress hormones, such as adrenaline and cortisol.
  • Increased Energy: Regular exercise can improve muscle strength and boost endurance, giving you more energy throughout the day.
  • Better Sleep: Physical activity can help you fall asleep faster and enjoy deeper sleep.

Some things to keep in mind

  • Risk of Injury: Engaging in intense physical activities or improper exercise techniques can lead to strains, sprains, and other injuries. It’s important to practice proper form and gradually increase intensity.
  • Overtraining: Exercising too much without adequate rest can lead to overtraining syndrome, characterized by fatigue, decreased performance, and increased risk of injuries.
  • Time Commitment: Finding time for regular exercise can be challenging with busy schedules, but your health should be one of your priorities.
  • It’s always a good idea to consult with your healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions.

Tips for exercising

  1. If you are a beginner to regular exercise (2 days or more per week) it may help to start with shorter sessions and increase over time. For example, you could start with 15 minutes a day.
  2. If you have a busy schedule, try to schedule a time that suits you to exercise. This could be in the morning or afternoon.
  3. Warm up before exercising and cool down after to reduce injuries.
  4. Try to challenge yourself but listen to your body if you need a break.
  5. Include cardio and strength training in your workouts.

Conclusion

Engaging in regular exercise is one of the best things you can do for your body. It not only improves physical health but also enhances mental well-being, making it a cornerstone of a healthy lifestyle.

References (click to view)

https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

https://www.nhlbi.nih.gov/health/heart/physical-activity

Your gut & skincare: Tomatoes, skincare superfood

On By Capital FemmeIn SkincareLeave a comment

Editor’s Note: This post was written before our faith-centered refocus, but we still stand by the message. Capital Femme is now a space where skincare meets Scripture 💛

Tomatoes are about 94–95% water. This makes them a hydrating food that can help you stay hydrated. There are more than 75 kinds of tomatoes available, with cherry, plum, and beefsteak being the most common varieties in supermarkets. Tomatoes offer numerous benefits when included in your diet and skincare routine. Here’s some information about their impact:

Benefits of including tomatoes in your diet

  • Loaded with lycopene, potassium, vitamins B, and E, and other nutrient.
  • May help protect against skin cancer and reduce the risk of sunburns due to their lycopene content.
  • Contains lutein and zeaxanthin, which may protect eyes from digital device blue light and age-related macular degeneration.
  • May contribute to stroke prevention, ease inflammation, boost the immune system, lower cholesterol, and prevent blood clotting.

Skincare Benefits

  • The lycopene in tomatoes may help fight cellular damage, soothe skin inflammation, and stimulate collagen production.
  • Contains antioxidants, such as vitamin C and lycopene, which can help fight free radicals and may moisturize skin.
  • Vitamins B and E in tomatoes may have anti-aging properties and contribute to cell repair.

What to consider

Some individuals report that consuming tomatoes can cause symptoms of gastrointestinal problems (like acid reflux) due to their acidity. Also some persons may have allergies and be itchy or experience swelling.

Kinds of Tomatoes

  1. Cherry Tomatoes: Small, round, and often sweet, perfect for salads and snacking.
  2. Plum Tomatoes: Also known as Roma tomatoes; they have a denser flesh and fewer seeds, making them ideal for sauces.
  3. Beefsteak Tomatoes: Large, juicy tomatoes often used for sandwiches and burgers.
  4. Heirloom Tomatoes: Unique and varied in color and shape, known for their rich flavor.
  5. Green Tomatoes: Unripe tomatoes that are firm and tart, often used in fried green tomato recipes.

In conclusion, incorporating tomatoes into your diet and skincare routine can provide a range of health and skincare benefits due to their rich nutrient content and antioxidant properties.

References (click to view)

https://www.healthline.com/health/tomato-benefits-for-skin

https://www.purplle.com/magazine/article/tomatoes-skin-benefits-and-its-uses

https://www.webmd.com/food-recipes/ss/slideshow-tomato-health-benefits

Picture of different kinds of nuts in bowls

Your gut & skincare: The nutritional bounty of nuts

On By Capital FemmeIn SkincareLeave a comment

Editor’s Note: This post was written before our faith-centered refocus, but we still stand by the message. Capital Femme is now a space where skincare meets Scripture 💛

Nuts, the tiny powerhouses of nutrition, offer a wealth of health benefits that extend beyond just satisfying your taste buds. From promoting heart health to nurturing glowing skin, nuts carry a myriad of advantages for your overall well-being. According to Statista, almonds were the most consumed nut in the US in 2020, with 111.74 million Americans eating them. Some commonly eaten nuts apart from almonds are pistachios, walnuts, cashew nuts, hazelnuts and macadamias. Did you know peanuts are considered legumes?

Nutritional Bonanza

Nuts are abundant sources of essential nutrients, including healthy fats, protein, fiber, and an array of vitamins and minerals. They are particularly rich in omega-3 fatty acids, monounsaturated fats, and antioxidants, all of which play crucial roles in maintaining optimal health and radiant skin.

Skin Benefits

  • Vitamin E Richness: Nuts such as hazelnuts, almonds, and pecans are high in antioxidants like Vitamin E, contributing to maintaining healthy and radiant skin.
  • Omega-3 Fatty Acids: Nuts like walnuts provide omega-3 fatty acids, which are vital for skin health, aiding in the production of anti-inflammatory compounds that promote soft, supple skin and assist in managing inflammatory skin conditions.

Incorporating Nuts into Your Diet

  • Weight Management: The combination of protein, fiber, and healthy fats in nuts lends a feeling of satiety, aiding in managing weight and promoting a sense of fullness after meals.
  • Heart Health: Regular consumption of nuts has been linked to reduced risk of heart disease, improved cholesterol levels, and lower incidence of coronary heart disease and myocardial infarctions.

Precautions

It’s important to know if you are allergic to nuts before eating them or using skincare products with nuts included in them and to be prepared if you turn out to be. These allergies can be life- threatening. Avoid using products made using nuts (or byproducts of nuts) like nut oil for example.

Conclusion

Overall, the nutrient-dense nature of nuts makes them a valuable addition to your diet for supporting not only your overall health but also your skincare.

References (click to view)
https://www.statista.com/statistics/281161/us-households-kinds-of-nuts-for-cooking-and-snacks-used/#:~:text=Kinds%20of%20nuts%20for%20cooking%20and%20snacks%20used%20in%20the%20U.S.%202020&text=The%20data%20has%20been%20calculated,consumed%20almonds%20nuts%20in%202020.
https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds

Your gut & skincare: Water and its crucial role

On By Capital FemmeIn SkincareLeave a comment

Editor’s Note: This post was written before our faith-centered refocus, but we still stand by the message. Capital Femme is now a space where skincare meets Scripture 💛

This week we’ll be discussing how staying hydrated affects your skin. During this summer and beyond it’s important to stay hydrated for your skin’s benefit and overall health.

The Importance of Drinking Water for Healthy Skin

According to this, 75% of Americans are chronically dehydrated. Water is the essence of life, and its benefits extend beyond quenching thirst. When it comes to maintaining healthy, glowing skin, adequate water intake plays a crucial role. Here’s why hydration is key to achieving radiant skin:

Hydration and Skin Health

  • Moisture Balance: The skin is the largest organ in the body and requires proper hydration to maintain its elasticity and suppleness. Drinking an ample amount of water helps in keeping the skin adequately moisturized, preventing dryness and flakiness.
  • Toxin Elimination: Water aids in the elimination of toxins from the body. By flushing out impurities, water helps prevent skin conditions such as acne and breakouts, promoting clearer and healthier skin.

The Impact of Dehydration

  • Dry and Dull Skin: Insufficient water intake can lead to dehydrated skin, resulting in a lackluster complexion and the premature appearance of fine lines and wrinkles.
  • Inflammation and Sensitivity: Dehydration can make the skin more prone to inflammation and sensitivity.
  • Some other signs of dehydration are dark circles, sunken eyes and dullness.

Tips for Hydrated Skin

  • Daily Intake: It is recommended to consume at least 8-10 glasses of water per day to maintain optimal hydration levels.
  • Hydrating Foods: Incorporating water-rich fruits and vegetables into your diet, such as cucumbers, watermelon, and oranges, can contribute to overall hydration.
  • Skincare Regimen: Pairing a good skincare routine with adequate water intake can further enhance the skin’s health and appearance.

In conclusion, drinking water is a simple yet powerful way to support the health and vitality of your skin. By making hydration a priority, you can enjoy the benefits of a clear, radiant complexion and overall skin well-being.

Remember, when it comes to skincare, hydration is the foundation for a healthy and glowing complexion.

References (click to view)

https://dermatologymohsinstitute.com/how-to-tell-if-your-skin-is-dehydrated/#:~:text=Dehydrated%20skin%20occurs%20due%20to,or%20more%20noticeable%20fine%20lines.

https://www.webmd.com/beauty/ss/slideshow-signs-skin-hydration

https://www.ncbi.nlm.nih.gov/books/NBK555956/

Your gut & skincare: The power of oats

On By Capital FemmeIn Oily skincare, SkincareLeave a comment

Editor’s Note: This post was written before our faith-centered refocus, but we still stand by the message. Capital Femme is now a space where skincare meets Scripture 💛

For centuries, oats (also known as Avena sativa) have long been cherished as a wholesome breakfast option, rich in healthy carbs, fiber, and an array of vital vitamins and nutrients. However, beyond their reputation as a breakfast item, oats are brimming with skin-nourishing properties that can work wonders for your skin.

Nutrient Powerhouse for Your Skin

Oats contain an abundance of antioxidants, magnesium, and zinc, which collectively contribute to the overall health and radiance of your skin. Protein content in oats ranges from 13 to 20%. The presence of polysaccharides, hydrocolloids, and fats forms a protective film over the skin, effectively locking in moisture and providing essential hydration.

Skincare Benefits of Oats

  • Soothing and Protecting: Oats are hailed for their anti-inflammatory properties, making them effective in soothing issues like acne and itchy skin. It also restores the skin’s pH balance for enhanced protection and moisture retention.
  • Cleansing and Exfoliating: With natural cleansing properties, oats can effectively clear out dirt, detoxify pores, and gently exfoliate the skin, leaving it refreshed and revitalized.
  • Hydrating and Moisturizing: Oats, rich in polysaccharides, hydrocolloids, and fats, form a protective film over the skin, locking in moisture and providing hydration, which is particularly beneficial for sensitive and dry skin.

Incorporating oats into your diet not only nourishes your body but also offers remarkable benefits for your skin. Whether you have oily, dry, normal, or sensitive skin, the extraordinary benefits of oats and oat ingredients are undeniable, making them a valuable addition to your skincare regimen.

So, next time you enjoy a warm bowl of oatmeal, remember that oats are not only nutritious for your body but also offer remarkable benefits for your skin.

References (click to view)

https://www.cleure.com/blogs/blog/benefits-of-oats-in-skin-care
https://www.medicalnewstoday.com/articles/oatmeal-benefits-for-the-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3508548/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/

Your gut & skincare: Foods good for oily skin

On By Capital FemmeIn Oily skincare, SkincareLeave a comment

Editor’s Note: This post has been updated as of July 2025. Capital Femme is now a space where skincare meets Scripture 💛

Between early showings, client lunches, and late-night emails, your body is doing a lot, and your skin often tells the story. Did you know that what you eat can affect your skin as much as what you apply?

Maybe your skin has left you feeling frustrated, embarrassed, or even discouraged. Those flare-ups can wear on your confidence. But here’s something to hold onto: even in this, you are fearfully and wonderfully made (Psalm 139:14), and caring for your body can be an act of worship.

As 1 Corinthians 10:31 reminds us, “So whether you eat or drink or whatever you do, do it all for the glory of God.” That means your food choices, your skincare, and even how you treat your body in hard seasons can reflect your faith and God’s love.

In this post, we’ll explore the link between gut health and glowing skin, offering faith-filled tips on foods that support both your well-being and your purpose in Christ.

Nourishing Foods for Oily Skin

Findings from some studies suggest that following a low-glycemic diet (referring to high sugar), may reduce the amount of acne you have. Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and oats. In contrast, a high-glycemic diet is one that includes foods and drinks that spike your blood sugar quickly. In the USA, 2258 patients were placed on a low-glycemic diet so that they could lose weight. This diet also reduced their acne, with 87% of patients saying they had less acne, and 91% saying they needed less acne medication.

Dealing with oily skin can be a challenge, but making mindful choices in your diet can significantly impact its condition. Incorporating the right foods can help balance oil production and promote a clearer complexion. Here are some nourishing foods that are beneficial for oily skin:

Omega-3 Rich Foods

  • Sardine: Packed with omega-3 fatty acids, sardine helps reduce inflammation and keep skin cells nourished, helping to control oil production.
  • Kidney beans: These are a good source of omega-3s, aiding in maintaining the skin’s moisture balance and supporting a healthy glow.
Foods good for oily skincare by Capital Femme. Christian faith rooted

Antioxidant-Packed Fruits and Vegetables

  • Tomatoes: They are loaded with antioxidants that can help control sebum production and protect the skin from environmental damage.
  • Leafy Greens: Lettuce, kale, and other leafy greens are rich in vitamins and minerals that promote clear, radiant skin while regulating oiliness.

Zinc-Containing Foods

  • Quinoa: High in zinc, quinoa helps control oil production and assist in the healing of blemishes and acne-prone skin.
  • Legumes: Foods like lentils and chickpeas are not only rich in zinc but also provide protein and fiber for overall skin health.

Hydration-Boosting Foods

  • Cucumber: With its high water content, cucumber helps hydrate your skin from within, balancing oil production and promoting a clear complexion.
  • Watermelon: Another hydrating fruit, can assist in flushing out toxins and keeping the skin supple and refreshed.

Some things to watch out for

You want to avoid processed foods. These are foods with added salt, sugar or fat. They include sausages, processed meats, chips, soda and more. You also want to reduce high glycemic foods like white bread, corn flakes, white rice, potato chips, doughnuts or other pastries.

If your skin hasn’t looked the way you hoped lately, don’t be hard on yourself. Healing is a process both physically and spiritually. Each step you take to nourish your gut and care for your skin can be a quiet, sacred moment of stewardship. Even small changes count.

In Closing

Incorporating these foods into your diet can complement your skincare routine and aid in managing oily skin. Remember, a balanced and varied diet, rich in essential nutrients, can play a significant role in promoting a healthy complexion. By nourishing your body with these skin-friendly foods, you can work towards achieving a more balanced and radiant complexion.

When you prioritize your wellness with faith at the center, it’s not vanity. It’s stewardship. What you put in your body matters just as much as what you put on it. So next time you prep your meals or sip your tea, remember: even this can be done for the glory of God.

Connect on Facebook

References (click to view)

Click to access top-20-foods-high-in-antioxidants.pdf

https://www.healthline.com/nutrition/12-omega-3-rich-foods#6.-Sardines-(-1,463-mg-per-serving)

https://www.aad.org/public/diseases/acne/causes/diet#:~:text=Scientists%20believe%20that%20following%20a,oily%20substance%20in%20your%20skin.