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Avocado is considered to be one of the main sources of healthy fats. All beauty bloggers and famous stars have long added this product to their diet. And not for nothing, because this fruit can also lower cholesterol!



The study says that one avocado a day can significantly reduce the level of bad LDL cholesterol in the body.



For the experiment, scientists involved a group of volunteers from 45 adults with the problem of overweight. Some of them adhered to a low-fat diet, others with a moderate fat content, and others with the same fat content, but including one avocado per day.



As a result, participants who ate one avocado a day had a lower level of oxidized LDL after five weeks. They also had higher levels of lutein antioxidant, which improves and protects eye health.


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Therefore, we recommend that you add this product to your diet right now. Both delicious and super useful!

One avocado a day is enough to be healthy

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iHerb is a world-renowned online retailer that offers more than 35,000 items. High-quality vitamins, bioactive supplements, sports nutrition, natural products, organic cosmetics, skincare products without harmful components, natural and safe household chemicals, baby products and more. The choice is enormous and could be lost if it weren’t for GoBeauty Blog, which will help you choose the best of the best.

## Natural Factors, BioSil, a ch-OSA drug that improves collagen production

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This is a unique supplement that almost everyone has a positive effect on. Biosil has undergone clinical trials and has proven effective for skin, hair, nails and bones. The patented formula Biosil ch-OSA promotes the production of its own collagen.



The biological supplement has a huge effect: moisturizing the skin (lack of dryness and flaking), strengthening nails, improving skin and hair. The only disadvantage is the unpleasant taste of the droplets, but if they are diluted in a large amount of water, it becomes quite acceptable.

## Illuminating glycolic mask, with pumpkin and honey by Andalou Naturals

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The mask has the aroma and taste of pumpkin mixed with ginger and is essentially a vegetable puree. Glycolic acid in low concentration is used for light acid peels. While applying the mask on the skin, a slight tingling sensation is felt, and after washing the face remains reddened (precisely due to the peeling effect), but much more even and radiant. It is best to apply this mask during evening treatment. The redness goes away after about 30 minutes – an hour. The mask is ideal for normal, oily and combination skin.

## The natural cocoa butter in a stick

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This yellow “pencil” has long been one of iHerb’s visit cards. And it is not surprising! It is just natural cocoa butter – without the smallest dyes, preservatives and other additives. This butter perfectly moisturizes and softens everything: lips, bruised skin on elbows, irritated by wind and winter frosts skin of face. Bonuses are the divine aroma of expensive chocolate and low price.



The only downside to the butter is its firm consistency. Before applying it to the skin, you will have to hold it in your hands a little to get it warm. But is this really a problem?

## Jarrow Formulas organic coconut oil

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Organic coconut oil is another longtime hit of iHerb. On the website of the store, you can find oils from different manufacturers and any packaging, but all are 100% natural, without flavours and preservatives.



Jarrow Formulas oil is a leader among similar product in a combination of price and quality, and thousands of enthusiastic reviews confirm this. Its plus is versatility. Organic coconut oil can be used in food: to add to soups and cereals, to fry pancakes on it and even to put a teaspoon in coffee – to give the drink exotic aroma and nutritional value. In this form, coconut oil can be considered an extremely useful bio supplement to the diet: it contains lauric acid – a known antiviral and antiseptic, as well as several essential fatty acids – linoleic and oleic.



In addition, the oil is suitable for cosmetic applications – as a moisturizing and nourishing mask for skin and hair. And if you add a bit of ground coffee or salt to it, you’ll get an environmental softening scrub.

## Madre Labs biotin hair shampoo

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Another undeniable hit on iHerb is shampoo without sulfates and parabens, but with citrus juice. We can not say unequivocally that shampoo really affects the density of hair. But it definitely makes the hair shinier (apparently due to the citrus juice in the composition) and rinses it perfectly. It is not recommended to use it without conditioner unless you have not very oily hair. This shampoo powerfully removes all excess sebum (not too much for dry hair)!

iHerb - a health and beauty provider

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It is difficult to fall asleep when you’re hungry. And here you open the refrigerator in search of food. Remember, some food does not promote good and healthy sleep. Which exactly? GoBeauty Blog will tell about this in a new article.



## Heavy protein food

It is better to exclude red meat and other high protein foods from your evening diet. They are very long digested and can affect not only the figure but also the quality of sleep.



## Chocolate

Everything is simple: the chocolate eaten overnight will quickly turn into fat. And even in dark chocolate, caffeine is contained in sufficient quantity, and it is a known enemy of good and healthy sleep.



## Flour products

First of all, these are fast carbs that are best not eaten at night if you are keeping track of your weight. Secondly, the level of insulin in the blood quickly gets high. 



## Alcohol

When drunk at night, it can cause headaches, frequent awakenings at night, and bad dreams. Therefore, alcohol should be consumed no later than 4 hours before bedtime.



## Coffee

This beverage is recommended to drink only in the morning, otherwise, it causes sleep disturbance.



## Some dairy and sour milk products

In the evening you should not eat cheese, especially with fruits. The glycemic index of the cheese is small, and the insulin – by contrast, is large. And the pancreas instantly responds to the intake of cheese into the body – releases a large amount of insulin into the blood.



## Tomato sauce

Tomato dishes are not the best choice for dinner. Although it is rich in Vitamin C, iron and lycopene, it is nonetheless a product that increases the acidity in the stomach. Therefore, by eating tomato paste at bedtime, you run the risk of rolling over in bed from side to side, suffering from stomachache. 



## Sausage and meat products

Nutritionists have long come to the unanimous opinion that modern sausage products and semi-finished products are better to minimize in your diet or to eliminate at all. In addition to being very heavy, meat delicacies contain tyramine and other trace elements that have a stimulating effect on the nervous system.



## Spicy food

Eating spicy at night is strongly discouraged. In addition to the fact that spicy food causes heartburn, which does not facilitate fast falling asleep, it also raises body temperature and excites the nervous system. So you do not have to count on a peaceful sleep. 


## Cereals

Oatmeal or cereals – a great breakfast that can awaken and provide a lot of energy. However, in the same way, they work in the evening. If you eat cereals for dinner, you probably will not fall asleep in the near future. In addition, excess sugar will have an adverse effect on your body. 


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After reading this article, you are probably wondering: what can you eat for dinner? Answer: dairy products (except cheese), eggs, poultry, white fish, non-sour fruits. Nutritionists advise having an evening meal 2-3 hours before bedtime so that the body has time to release the stomach from the burden and not to overeat.

Nutritionists do not advise: food that should not be eaten at night

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Sleep is the best medicine and a little break from every day worries. A third of life spent in bed strengthens the immune system, calms the nervous system, systematizes the accumulated information and allows the internal organs to rest from excessive activity of the body. The sleep is surrounded by a lot of myths, and belief in some of these speculations is seriously harmful to health. GoBeauty, destroyers of myths, embark on the path of war for healthy sleep!



## Myth 1: The consequence of lack of sleep is only chronic fatigue

Fact: More and more studies are proving that poor sleep quality or an insufficient number of hours of sleep is directly related to various diseases. Intermittent sleep can adversely affect health and lead to hypertension and cardiovascular disease. Studies show that insufficient hours of sleep impair the body’s ability to produce insulin, significantly reduces the rate of metabolism and increases the level of the stress hormone cortisol in the blood. This, in turn, can increase appetite and reduce the body’s ability to burn calories.



## Myth 2: I’ll sleep on the weekend

Regular dream deprivation and a broken schedule quickly lead to so-called sleep bulimia. It manifests itself in the form of a constant feeling of fatigue and drowsiness, often alternating with irritability and even outbreaks of aggression. The basis of this phenomenon is a violation of circadian rhythms of the body – cyclical fluctuations in the intensity of biological processes with the change of day and night. It involves additional production in the body of cortisol. It is a hormone that is responsible for conserving the body’s energy resources and affects stress resistance. Its unplanned production can provoke malfunctions of the thyroid gland, muscular and nervous systems. Studies at the Universities of Nagoya (Japan) and British Columbia have shown that the probability of living longer with a fixed sleep schedule is higher than with a “floating” time of falling asleep and waking up. So take care of yourself and let your body rest properly.



## Myth 3: You need to take sleeping pills if there is insomnia

The truth is that sleeping pills solve the problem of only short-term insomnia. You can not take these drugs for a long time, otherwise, you can significantly damage your health. If you suffer from prolonged insomnia, it is better to do relaxation techniques and cognitive therapy. It is not harmful, and the effect is much better. Also, although pills help to fall asleep, but do not solve the problem completely: it does not save from the causes of insomnia, such as depression or nervous disorders.



## Myth 4: Snoring is a natural behaviour of the body

Ancient people believed that loud snoring scared away wild animals. Several thousand years ago, scientists discovered that snoring is an unnatural and unhealthy behaviour of the body. Over the years, snoring increases and leads to sleep apnea. The person does not breathe for about a minute or even more and then wakes up for a short time. The lungs do not receive enough oxygen, the quality of sleep is disturbed. A person with apnea can wake up dozens of times during the night. Even with slight snoring, you should buy a special nasal patch at the pharmacy or a more effective remedy – a spray. And in any case, you should visit a doctor.



## Myth 5: You need to sleep 8 hours / 4-5 hours is enough

The number of hours you need is entirely individual. It cannot be stated unequivocally that the duration of sleep should be at least 8 hours a day. According to research by the National Sleep Foundation American non-profit organization, the norm for falling asleep is 10-20 minutes. Although this period can vary due to stress, fatigue and other reasons, in most cases it characterizes whether you get enough sleep. If you fall asleep immediately, as soon as your head touches the pillow, there may be a lack of sleep. If you can’t sleep for a long time, chances are you’re sleeping too much every day.

TOP-5 sleep myths you believe in

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Modern life is extremely difficult to imagine without various digital devices – mobile phones, smartphones, tablets, smartwatches, pocketbooks, readers, portable game consoles… They certainly enhance the quality of life, make it more comfortable. However, there are also downsides. Numerous scientific studies and statistics show that gadgets are not as safe as it might seem at first glance.



How do gadgets affect the human psyche and health? GoBeauty dealt with this.



## Our back suffers

Smartphone owners spend a lot of time chatting on messengers and social networks, browsing the news or playing games. According to the British Association of Chiropractic (a type of manual therapy), this has led to a sharp increase in the number of young people with back problems. About half of teens complain of back and neck pain due to the constantly leaning pose over their gadgets. When in leaning pose, the pressure on the intervertebral discs is twice as high as in the normal position. Only in the last year, the number of young people aged 16 to 24 years with back disorders has increased by 60%.



## Anxiety increases

Oddly enough, new communication devices give people a sense of loneliness and isolation. It has been found that young people spend 10-11 hours each day looking at their phones, waiting for messages from friends, and their absence causes concern and the feeling that everyone ignores them.



## Adiposity

The spokeswoman for the Royal College of Surgeons of Edinburgh believes that reduced physical activity leads to an increase in obesity and is the fourth-largest cause of death worldwide. Lack of movement leads to obesity, which means an increased risk of cardiovascular disease. And not only will it be easier to get them, but it will also be more difficult than to deal with them.



## Depression

Child psychotherapist Julie Lynn Evans says that 20 years ago, she faced one or two child suicide attempts a year, and now four cases a month. She believes that the increase in the number of depressed adolescents suffering from anorexia nervosa, youth with suicidal ideation, is directly related to gadgets, where “they travel freely in a dark world that is often not intended for children”.



## Insomnia

More than 60% of young people between the ages of 18 and 21 are reading or playing games in bed. However, the director of Logboro University’s Sleep Research Clinic notes that 2 hours of text reading on a smartphone stops melatonin production and causes a serious sleep problem. 



## Reduced concentration of attention

According to research from the Association of Psychologists of America, it is known that smartphones significantly weaken human attention. Just the presence of a smartphone near a person can greatly reduce concentration on the work being done. The person is constantly distracted and checks at whether a message has been received.



Of course, GoBeauty does not call for the complete abandonment of the use of smartphones and similar digital devices. You just need to know the measure and apply adequate countermeasures.

How digital devices affect our health

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Why we all need meditation

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The numbers on the scales have stopped decreasing and you are in a panic? Won’t you lose weight and have you failed with a weight loss program? There is no need to be so categorical: a weight-loss plateau (stopping weight loss in the process of losing weight) is not a failure, but a problem that can be overcome. How to do it? Read in our new article.



## Try fasting 



A good concussion for the body is the fasting days. These are the days when you eat light food with a calorie content of 600-800 kcal (daily rate).



Nutritionists advise to arrange fasting days not more than 1-2 times a week, to adhere to the regime of alternating fasting and usual in terms of nutrition days, not to do it more than 2 consecutive days.



Thanks to the fasting, your body will be cleansed of toxins. Reducing the caloric intake will have a positive effect on metabolism.



## Try load days



If during the fasting days we eat less than usual and stick to daily caloric intake within 600-800 kcal, then during the load days it is necessary to increase the daily calorie of the menu by 200-300 kcal.



Load days should also be done no more than once a week. Otherwise, the weight will come back because the required calorie deficit will disappear. Boost extra calorie through light proteins and complex carbohydrates.



Such days will show your body that you do not plan to go hungry and have nothing to do to store energy or slow down metabolism for energy conservation purposes.



When the body ceases to fear hunger and restriction in resources, it will quietly say goodbye to excess fat, and the weight will begin to decline again.



## Review food



In the first couple of weeks of dieting the weight is really adjusted to a smaller side, then the process seems to freeze. This means that you consume very few calories that do not reach the basal metabolic rate. How not to make a mistake with diet adjustments?



Go for a proper, balanced diet, without heavy restrictions on food and starvation. Include more fruits and vegetables in your daily menu, change bakery and sandwiches to fruits or yoghurt snacks that will quench your hunger for long without harming your figure.



The menu, even in the process of losing weight, should be diverse:



- more vegetables and fruits;
- low-fat yoghurts;
- cereals;
- boiled chicken meat;
- nuts and other useful foods.



Do not focus only on buckwheat or rice – it will not help to lose weight and only will save you from the necessary nutrients.



## Outsmart your body



The training program, just like the menu, should be diverse. If you do the same exercises for a long time, in the same number of approaches, with the same rest interval, without gradually increasing the workload and not performing new exercises, there will be no progress.



In order for the weight loss process to be stable, it is recommended to change the working weights when performing cardio and strength exercises. Increase the number of approaches, reduce the rest time between exercises, increase the intensity of training, try to train several times a day: morning, afternoon and evening, it is enough to spend short training for 15-30 minutes to improve your physical performance.



## Soothe your nerves



Often the weight stops reducing if we feel stress. The body is already feeling too bad to lose weight. Therefore, in times of stress, it includes an energy-saving mode and pushes you to food provocations that are able to increase the amount of serotonin in the blood and to drive out depression (dramatically pulls on sweets). 



As soon as you stop nervous, your body will calm down as well. Your weight will start to drop again, unless, of course, you continue to eat rationally and balanced within the limits of your daily calorie. 



You should not despair at the onset of the weight plateau. These are all temporary difficulties that must be adequately endured. Most often the diet plateau lasts no more than a month, if there is a calorie deficit and the daily calorie of the menu did not increase. And then the weight will continue to decrease gradually.

How to overcome the weight loss plateau

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The beauty of the female genitalia is as important as the beauty of the face. Any aesthetic defects in intimate places can lead to several inferiority complexes and personal problems. Fortunately, modern aesthetic cosmetology and medicine are developing, and women have the opportunity to make intimate plastic without surgical intervention. GoBeauty thoroughly studied this delicate question and knows about laser intimate rejuvenation all.



Intimate plastic is made with aesthetic, reconstructive and curative purpose. There are two types of procedures: correction of the labia and laser rejuvenation of the vagina.



## Laser labiaplasty

It is a non-surgical correction of the size of large and small labia and skin folds around the vagina. The procedure is used in case of availability:

- non-aesthetic seam, arising due to inadequate sewing after pathological births;
- age deformations;
- congenital anatomical defects.



Labiaplasty allows creating the desired shape and size of the labia without injuring the body. Due to the non-invasiveness of the procedure, there is no bleeding (the laser coagulates the vessel) and hematoma, and the incision is as smooth as possible. A pleasant bonus is the rapid healing of wounds, which is extremely important when working with such a delicate area. The result of the intervention remains forever.



Effects:

- the beautiful appearance of the labia;
- increased sensitivity and, as a result, improved sexuality;
- deprivation of psychological discomfort.



## Laser rejuvenation of the vagina (vaginoplasty)

This is a new procedure that allows to reduce tissue and trigger the processes of regeneration of collagen fibres without surgical intervention. Indications:

- decrease of elasticity and sensitivity of the vagina;
- the need for recovery after childbirth;
- atrophy of the walls of the vagina;
- prophylaxis of the muscle relaxation syndrome of the vagina;
- various forms of female sexual dysfunctions.



Before starting the procedure, the doctor prescribes the necessary tests and conducts an overview to exclude contraindications. During the process, the woman is on the gynaecological chair, the doctor introduces to the vagina the device’s manipulator, directs it to the walls and gives impulse. The woman feels only radiant heat, the pain is entirely absent. Usually, the woman needs to go through 2-4 procedures.



The effect of laser rejuvenation:

- vaginal contraction by 20%;
- 95% increase in vaginal sensitivity and as a result of improvement of sexual life;
- 57% increase in feelings in orgasm;
- muscle healing and prevention of uterine emptying.



Of course, these procedures cannot be called cheap, although most clinics periodically offer discounts. But which investment is more profitable than investing in one’s health? And there is also a nice bonus – improving the appearance of the genitals and, as a consequence, enhancing life in general. And do not we live for that?

Laser intimate plastic: non-surgical method of raising self-esteem

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Seeds contain all the starting elements necessary to develop into complex plants. Because of this, they are extremely nutritious. It is also great sources of fibre, contains healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.



Healthline has made the nutritional content and health benefits of six of the healthiest seeds you can eat.

1. **Flax Seeds**, also known as linseeds, are a great source of fibre and omega-3 fats, particularly alpha-linolenic acid. However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily. Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground. A lot of evidence has shown flax seeds may reduce cholesterol, blood pressure and even the risk of cancer.
2. **Chia Seeds** are very similar to flax seeds because they are also good sources of fibre and omega-3 fats, along with a number of other nutrients. It is interesting that eating 37 grams of chia seeds per day for 12 weeks reduces blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP).
3. **Hemp Seeds** are an excellent source of vegetarian protein. In fact, they contain more than 30% protein and all the essential amino acids that your body can’t make. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions. 
4. **Sesame Seeds** are commonly consumed in Asia, and also in Western countries as part of a paste called tahini. They contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignan. Sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone. Enterolactone can act like the estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer. 
5. **Pumpkin Seeds** are one of the most commonly consumed types of seeds and are good sources of phosphorus, monounsaturated fats and omega-6 fats. This superfood may help improve heart health and symptoms of urinary disorders. For example, pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in the urine. Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.
6. **Sunflower Seeds** contain a good amount of protein, monounsaturated fats and vitamin E. Its properties help to reduce the risk of heart disease. In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

TOP-6 healthy seeds you should add in your nutrition

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Orange juice is a popular and delicious beverage that is packed with health benefits. One of the key benefits of drinking orange juice is that it is high in vitamin C, which is essential for maintaining a healthy immune system. Vitamin C is also important for maintaining healthy skin and hair, and for helping to protect the body against infections.



Another benefit of orange juice is that it is a good source of folate, which is a B vitamin that is important for maintaining healthy blood cells and for preventing birth defects. Orange juice is also a good source of potassium, which is important for maintaining healthy blood pressure and heart health.



In addition, orange juice is high in antioxidants, which can help to protect the body against damage from free radicals. These free radicals are molecules that can cause damage to cells, leading to a variety of health problems, including cancer, heart disease, and premature aging.


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Furthermore, orange juice is a great source of bioflavonoids which are phytochemical compounds that have been shown to have anti-inflammatory and anti-cancer properties. Studies has also shown that drinking orange juice may also help to lower the risk of stroke and other cardiovascular diseases.



Additionally, Orange juice is also easy to find and widely available. It can be a great alternative for those who are looking for a healthier alternative to sugary drinks.



Overall, orange juice is a delicious and nutritious beverage that is packed with health benefits. It is high in vitamin C, folate, potassium, antioxidants, bioflavonoids, and may help to lower the risk of stroke and other cardiovascular diseases. So, it's a great choice for those looking for a healthier alternative to sugary drinks. Keywords: Orange juice, health benefits, vitamin C, folate, potassium, antioxidants, bioflavonoids, stroke, cardiovascular disease, sugary drinks.

Why orange juice is good for health

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Pumpkin is often called the king of autumn. Nutritionists recommend adding this product to the diet to improve health and boost immunity. Value, benefits, harms, use properties of this autumn vegetable and a recipe for a delicious cake you will find in our article.



## The benefits of pumpkin

It is a great source of vitamins. Pumpkin has 4-5 times more carotene than carrots. Carotene in the body is converted into vitamin A, which is especially beneficial for eyesight and a powerful antioxidant. Pumpkin contains vitamins C, E, K and almost all B vitamins.



The seeds contain many trace elements, and the zinc content is among the top three.



Due to its low caloric content, it is considered an ideal dietary product. It does not contain starch, cholesterol and trans fats, or little sugar, but a lot of fibre for digestion. The caloric content of 100 g of pulp is only 22 kcal.



### Can it be harmful or not?

You should not eat it if you are allergic to vegetables and have severe diabetes. Raw juice is contraindicated in gastritis with low acidity, gastric ulcer and duodenal ulcer.



Sometimes frequent consumption of it can cause bloating and diarrhoea. Then you need to reduce the portion size. Irregularly there are allergies, in which case it is better to refuse the product.



### How to choose a pumpkin

A good pumpkin has a thick but not "hard" peel. It should not have cracks, soft spots or dark spots. 



When choosing a vegetable should not focus on size. Too large and dry fruit may have dry, watery flesh with bitterness. 



### A delicious dish

#### Light pumpkin pie

Ingredients:

- Raw pumpkin – 400 g
- Eggs – 2 pcs
- Sour cream – 1 tbsp
- Oil – 50 ml
- Sugar – 150 g
- Flour – 180 g
- Salt – 1 pinch
- Vanilla sugar – 0.5 tsp
- Baking powder – 1 tsp

Preparation:

1. Beat eggs by gradually adding sugar, salt and vanilla sugar to a white foam. Add sour cream and grated pumpkin. Stir with a spatula.
2. Add flour and baking powder, and mix.
3. In the end, add oil and stir. If desired, you can add an apple or cinnamon to the dough, as well as orange or lemon zest.
4. Spread the dough in a form lightly greased with oil. Then bake a pie for 40-50 minutes at 180 degrees. Let the pie cool, and cut.

Useful pumpkin properties and its delicious recipe