Vitamin D Deficiency

So I got my lab test back from my annual checkup with my doctor, and I thought everything turned out okay…except it wasn’t.  My Vitamin D level was below the specified range (30-100), so naturally I Googled everything there is to know about Vitamin D.

How to Get More Vitamin D

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  1. Go outside between the hours of 10am-2pm.  This is the cheapest (it’s FREE) and easiest way of taking in extra Vitamin D.  If you’re working indoors with no exposed windows (like me), take a break outside or walk during your lunch hour.  Asians are deathly afraid of the sun, but like plants we need sunlight to keep us healthy.  However, you need to take things in moderation and only stay out in the sun long enough to have your skin turn the lightest shade of pink. This may only be a few minutes for those who have very pale skin.  You can get 30% of your Vitamin D from just being outside.  Additionally, Vitamin D can help prevent cancer (see this article).  It is very difficult to get enough vitamin D from food sources alone, as very few foods naturally contain vitamin D, and those that do will not contain enough to optimize your levels.
  2. Take Vitamin D supplements.  The Food and Nutrition Board recommends the daily intake of 600 IU for children and adults up to 70 years old, and 800 IU if you’re older.  There are different forms of Vitamin D you can take:
      • Vitamin D3 (cholecalciferol) is the type of vitamin D the body naturally produces in the skin in response to sun exposure.  Cholecalciferol is 87% more potent in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage than does D2.  However, Vitamin D3 supplements are not vegetarian and are not likely to be derived from American products. If an individual has ethical concerns over D3, D2 can be an effective replacement.
      • Vitamin D2 (ergocalciferol) comes from fungi and plants grown through UV lights.  Good vegan substitution for your Vitamin D supplement needs.  Some studies showed that ergocalciferol is comparable to cholecalciferol.
  3. Eat foods high in Vitamin D.  Vitamin D is oil soluble, which means you need fat to dissolve it.  You also still need to take 600 IU of Vitamin D.
      • Cod Liver Oil – not vegan (duh), but it’s a popular food product that is high in Vitamin A and D.  It also has 1000 IU per 100g serving.
      • Fortified Cereal – vegan, but not always gluten-free.  Check the labels to make sure it doesn’t contain any processed sugar and hydrogenated oil.  Cereals can provide over 3000 IU per 100g serving (2 cups).
      • Fish like herring, salmon, mackerel, tuna, and your basic sushi meal.  Raw fish is better than cooked fish, and canned fish in oil is better than canned fish in water.  This is a great way for pescaterian to get their Vitamin D, but not so much for vegans/vegetarians.  IUs depend on the type of fish, but herring has the most at over 1500 IU per 100g serving.
      • Other seafood like oysters and caviar.  These provide 1/3 to 1/2 of your daily IU recommendation, with raw oysters at 320 IU per 100g (269 at 6 oysters), and caviar at 230 IU per 100g.
      • Fortified tofu and soymilk.  Vegan and gluten-free.  Fortified Tofu can provide up to 157 IU per 100g serving (44 IU per ounce). Fortified Soy Milk can provide up to 49IU per 100g serving (119 IU per cup). Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
      • Salami, Ham, Sausages can be taken in moderation since they are high in sodium and cholesterol.  They provide a little Vitamin D, averaging about 9% of your 600 IU per 100g serving.
      • Eggs, Cheese, Butter and Milk are good source of protein and calcium, but Vitamin D levels tend to be less than 100 IU per 100g serving.
      • Mushrooms, especially white button mushrooms provide 27 IU per 100g serving.

So the bottom line is that people are not taking enough Vitamin to protect their health.  While people can make vitamin D from the sun, getting too much sun increases the risk of skin cancer, so it’s not always the best way to get vitamin D.  By comparison, Vitamin D supplements of 800 to 1,000 IU per day are fairly inexpensive and safe and provide a reasonable approach to avoiding Vitamin D deficiency.

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Skincare: do I really need to use a Serum?

skincare serums guide

There have been loads of questions recently about serums; people wanting to know what they are, what to do with them and – this seems to be the most frequently asked question – whether they are worth the money. Are they just another marketing ploy to get us to add a step to our beauty routine? Or do they actually serve a purpose? Well the quick answer to this would be yes, they do serve a purpose. They are actually very useful indeed. There are always exceptions to the rule, and there are rubbish examples of every type of beauty product, but in general I would say that serums tend to be some of the most hardworking and effective skincare products out there. They are concentrated, potent little workhorses that take mere seconds to apply but can have really quite spectacular effects on your skin.

A serum will usually be very lightweight and very fast-acting. It will have (hopefully!) been formulated to penetrate the skin and deliver potent active ingredients, which makes it a completely different kettle of fish to a moisturiser. A moisturiser might also contain active ingredients, and most good ones do, but it is primarily designed to form a sort of barrier between the skin and the outside world, helping the skin to retain moisture. I think of it all as a bit like some kind of army task-force; you’ve got the super-stealth ninja-marine SAS fighters who are dressed all in black, with balaclavas on, holding knives in their teeth and carrying sniper rifles on their backs. (Military details – not my strong point.) They are like the serum – straight into the enemy building, running silently down the dark corridors and taking out the baddies with a quick elbow to the throat or snap to the neck. (Sorry, totally getting carried away with this analogy.) The moisturisers, on the other hand, the army footmen, have surrounded the baddies’ building. Some of them are super-stealth ninja-fighter people, but they won’t ever go very far in to the building; their main job is to protect the outside perimeter. Stop people getting in or out. Forming a barrier. It’s your Ninja SAS Taskforce (aka Serum Squad) who are doing the most active work and, though the operation could survive with just the footmen, the Ninjas definitely make things happen faster and better.

The wonderful thing about a Ninja squad – I mean a serum – is that it takes absolutely no time to apply. It’s a quicker step than cleansing, most definitely, and it’s even quicker than slapping on a moisturiser because it has been formulated to be so lightweight and to storm the building penetrate the skin so fast. And it’s weightless, usually, so you won’t even know that it’s there. For people with oily, combi or acne-prone skin, people who maybe panic about things clogging pores and triggering breakouts, it’s the skincare texture of dreams; no heaviness, no residue – quite often a serum is so light that it’s just like applying water.

which serum is right for me

Light, but so powerful; good serums carry the most active and effective of ingredients. Again, many of these ingredients can and will be in a moisturiser too, but it’s the serum (the Ninja Taskforce, remember) that really gets stuck in there. It’s not bulked out with filler ingredients or weighed down by heavy emollients, it’s just free to get on with its job. Delivering things like salicylic acid (brilliant for clearing blackheads and keeping spotty skin clear), glycolic and lactic acids (great for exfoliation to reveal fresh, brighter skin), antioxidants such as Vitamin C (help to protect the skin against things like UV damage and pollution) and potent moisturisers like hyaluronic acid. And it’s easy to be confused by all of these ingredients, but really it’s as simple as identifying your skincare concern. If indeed you have one. If you don’t, then there are plenty of great all-rounder serums that tackle dehydration, dullness and general wear-and-tear – I’m currently in the middle of doing a proper test of Lancome’s Genefique, which addresses firmness, wrinkles, radiance and a whole load of other stuff, and I would definitely add an antioxidant serum into my morning routine, whatever my general skin concerns. Here are a few serum suggestions to get you started – I’ve tried to include a few different price-points, but it’s well worth investing in the best you can afford.

Antioxidant Serums (apply in the morning before moisturiser/SPF – if you want more info on antioxidants and what they could do for your skin, click here)

SkinCeuticals C E Ferulic – just the absolute Don of antioxidant treatments. You need the teeniest bit, so this little bottle lasts an age, but it’s still quite the investment. £97, or £82 at The Skinshop via Amazon.

Caudalie Polyphenol [C15]; lush and really quite reasonably priced. It’s £32 here.

Exfoliating Serums (I use these overnight a few times a week to get a really good glow)

Alpha-H Liquid Gold Intensive Night Repair Serum – uses glycolic acid to slough away dead skin cells and make your skin brighter and clearer, but a whole load of other ingredients to help hydrate and firm and even out skintone. An all-in-one wonderstuff, it’s £49 here.

I’m also quite a fan of Olay’s glycolic serum, the Night Renewal Elixir. It’s not quite as potent, I don’t think, but you can often get it at Boots with some kind of amazing discount and on Amazon at the moment it’s £8.89! (See here.) I find that it’s a little gentler than the Alpha-H, so perhaps a good one to start with.

Hydrating Serums (use night or day, before your moisturiser, if you feel as though you need a bit of an extra hydration boost)

The now-famous Hydraluron is a perfectly affordable, brilliantly effective hydrating serum. You can find it here at Boots.com – it’s usually £24.99 but currently £16.66

If you need serious hydration, like, you’re going to the desert for a month, then try Skin 111′s Theorem Repair Serum. I had a sample sachet of this and applied a tiny amount one night; I didn’t moisturise for two days afterwards. Even after washing, my skin just was ridiculously plump and moisturised, it was like I couldn’t get rid of it! You can find it at Harrods – very pricey, be warned!

face serum tips and guide

Deep Wrinkle Serums (Retinol treatments for full-on action. Careful with these, they don’t suit everyone and many get redness and peeling. Tread lightly!)

My assistant Rach has something of an addiction to Redermic [R] from La Roche-Posay. The deep line on her forehead has, over the course of a few months, all but disappeared. Well worth a look, and it’s not pricey at all – £25 with delivery here.

Time Release Retinol Treatment from Murad also comes very highly recommended. I haven’t tried any Retinol (waiting for the serious lines before I bring the big guns out) but an extensive ask-around revealed that this was a favourite. It’s £58.50 at FeelUnique.com here.

Serums for Oily and Acne-Prone Skin (targeted treatments for blemishes)

La Roche-Posay’s Efflaclar Duo+ is one of my favourite spot treatments. It’s not exactly a serum, but it’s lightweight and easily absorbed and for most people does require some kind of additional moisturiser on top. You can find it at Escentual.com here, it’s £13.15

Manuka Doctor Apiclear Skin Treatment Serum. I love this serum, but can’t find a whole lot of reviews online, so it’s more of an obscure one! It’s lightweight, fresh and when I was having my Dark Days of adult acne, it really helped to keep things clear and calm. It’s well-priced at just under £20, but Manuka Doctor are currently selling it for a tenner through Amazon here. (Amazon is literally going to destroy the world. But good for bargain beauty… Cripes.)

Serums for Brightness and Even Skintone (tackling those dark spots and any general lacklustre)

Philosophy’s Miracle Worker Dark Spot Corrector did actually work miracles on my acne scars. I see mixed reviews on it, but I stand by my opinion on this. It really worked for me. It’s fifty quid-ish but I’ve found it on Death of the Retail World for £28. (Amazon)

Also see SkinCeuticals CE Ferulic, above – excellent for brightness and dark spots.

Serums for Firmness

Filorga’s Skin Structure serum is brilliant. Even if you don’t have a whole lot to lift, it’s a great anti-fatigue treatment and works wonders if you’re regularly burning the candle at both ends, so to speak. It’s £54 at M&S here.

I also really like Lierac’s Mesolift serum. I used to use this when I was travelling a lot for modelling jobs, it seemed to do a good job of keeping my face looking fresh and tight. I pick this up when I’m in Paris because I don’t think you can easily get it in the UK or elsewhere, but I have sourced a few on – yes, you’ve guessed it – Amazon. It’s thirty pounds.

No7 Lift and Luminate serums for day and night – I tried these last year and liked them a lot. They are formulated for skin 45+ but hey, I like to live close to the edge. They cost £24.96 for the pair here at Boots. I found them to work well at brightening, and there was a definite tightness and firmness too.

I hope that’s given you a few ideas if you’re looking to get started with a serum. I think that serums are the most brilliant things; I love that you can get that “hit” of active ingredients without adding another layer of stuff to your skin. They are especially great if you want to apply something beneath your SPF, BB Cream, Tinted Moisturiser or what have you and don’t want another cream layered up. Just swipe on the serum and get on with the final step. People with dry skin will no doubt still need a moisturiser, but for those who are on the oily or combination side, it’s just straight in with the multipurpose makeup/moisturiser/SPF/whatever it is you’re finishing with.

There’s a whole serum category here on the site, so have a browse of that if you’d like to read more reviews, and feel free to leave your own favourites and suggestions in the comments box below. I’ll be reporting back on the Genefique in a few weeks, so keep an eye out for that.

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Wildcard Purchase: The Perfect Autumn Boots

Topshop Honey Gold Trim Boots

I ordered these ankle boots from Topshop on a bit of a whim, just opened up my parcel and they are amazing! I quite often add some random wildcard things into my online shopping orders, just because I know that something will inevitably have to go back, so I may as well try on as many things as possible to make it all worthwhile…

As far as wildcard purchases go, this one was a total winner. Olive green suede boots with a gorgeous, sexy shape and a gold “postman’s lock” type trim that makes them look very high-end – a bit Chloe or Mulberry. I wouldn’t usually go for green when it comes to boots (wouldn’t usually go for suede either, for that matter) but the colour is so lovely and soft – a greyish olive rather than anything too “Robin Hood and his Merry Men”.

Topshop Honey Gold Trim Boots

I’m incredibly pleased. Sizing-wise, I have a feeling they might come up a little small, but then I did try them on with walking socks, because the dog has eaten all of my normal ones. All of them. All. And he ate the crotch out of my favourite pyjama bottoms! So do let me know how the sizing is, if you get them – they also come in black, but I like the luxury feel of the olive. A great autumn purchase.

You can find the Topshop Honey Boots online here – they cost £69.

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