Feeling good on the inside means you'll look great on the outside

Lotions, potions and cosmetics are a billion pound industry but going back to basics and just looking after what you have can produce great results without the need for expensive treatments and creams. Looking good on the outside can trick people into thinking you’re feeling good on the inside, even if you’re not. Notice how different you feel with a new haircut or after a manicure or facial? Learn to look after your hair, nails, teeth, eyes and skin properly and they’ll last you a lifetime.

Hair
Your hair is your crowning glory, if it looks greasy, dull or messy whatever you do to the rest of your appearance is irrelevant. With the right styling your hair can easily be your most attractive feature. Proper hair care starts when you wash it; choose the right shampoo and conditioner for your hair type whether it be dry, greasy, long or short. To minimise breakage your hair should be thoroughly wet before applying shampoo. First rub the shampoo between your palms to warm up the active ingredients and then lather for no more than 30 seconds. Wash till the water runs clear then apply conditioner and leave in for two or three minutes. Seal the moisture in the hair shafts by rinsing your hair with cool water to finish. Then bend over and brush your scalp and hair from back to front to distribute the natural oils in your hair, do this until your scalp tingles. Then massage with your fingertips and wrap a towel around your hair and pile on your head.

Extra care
Towel-dry your hair thoroughly before using your hair dryer to avoid damaging your hair with too much heat and don’t use a brush on wet hair because the hair will break. Use coated hair bands to secure ponytails so as to reduce the stress on the hair. Using a deep conditioning hair mask once a week can encourage extra nourishment particularly for dry hair. Any styling damages your hair, if you want thick, glossy and healthy locks you need to protect your hair with a heat protecting cream or spray before using a hair dryer or straightener. Visit the hairdresser every six to eight weeks and use products containing vitamins, antioxidants, amino acids, UV protective filters, moisturising ingredients and essential oils.

Nails
Having neat and tidy nails shows you care about yourself. Whether you’re someone who gesticulates a lot or keeps your hands still your nails are always on show and dirty, bitten fingernails are definitely not a good look. Clean your hands with a mild soap regularly and use a nailbrush to get the dirt from under your nails. If you can’t stop biting your nails try using an anti-biting nail paint, available from pharmacists. Nails are a breeding ground for dirt – if your nails go crumbly and whitish or yellowish and separate slightly from the nail bed then it could be a fungal infection, you should speak to your doctor.
Soften your cuticles by soaking your hands in warm water and push back the cuticles – this will make your nails look longer, make them easier to paint and prevent any problems with them growing too long. Trim your nails to the same length, file down any spiky bits and smooth the corners to finish.

Toenails
You probably don’t pay much attention to your toenails but if things go wrong you soon will. Make sure your feet are clean and dry, if they are left damp after showers and baths mould may start to grow. If your toenails are looking a bit discoloured use a cotton ball dipped in tea tree oil and gently swab around your nails to annihilate bacteria. Or if your cuticles are pushing out too far use a cotton bud dipped in olive oil and gently massage until they’re soft enough to push back into place. Only cut your toenails with specifically designed clippers or nail scissors, if you use smaller fingernail clippers you risk getting an uneven cut which can be very annoying, and painful. Always cut each nail squarely to reduce the risk of ingrown nails.

Teeth
Your smile is often the first thing people notice so it pays to keep it sparkling. Brush your teeth twice a day to reduce the plaque that eating and drinking leaves. If left this plaque produces acid that attacks the enamel on your teeth to cause decay. Choose a toothpaste that contains fluoride, as this helps prevent cavities forming. Check your toothpaste contains at least 1,350ppm (parts per million).

Flossing
Dentists recommend flossing to help remove any extra plaque that forms along the gum line, this will also help reduce the risk of gum disease. If your teeth are giving you pain or your gums are bleeding you should visit your dentist for a check up as soon as possible. He will examine your teeth, gums and mouth for any potential concerns, it’s always best to prevent problems or treat them early on before they become more complex. They will then advise you on a date for your next visit – it could be any time between three months and two years. If you have any serious problems between visits you can always access emergency dental care with your dentist. If you’re not registered with a dentist call NHS direct on 0845 46 47 for advice. 

Pregnant?
Dental work in pregnancy is completely safe and you’re entitled to free dental care during and for 12 months afterwards. The increase in female hormones can lead to a higher risk of gum disease which needs to be rectified as pregnant women with gum disease are seven times more likely to have a premature baby. According to the British Dental Health Foundation gum disease raises levels of fluids that bring on labour, so keeping teeth and gums healthy is even more important.

Eyes
You should visit an optometrist every two years. Even if you think your sight is perfect they can pick up on other illnesses detectable in your eyes such as glaucoma and diabetes. When you’re out in the sun make sure you shield your eyes with CE marked and British Standard sunglasses for a safe level of UV protection, as the sun can be very damaging to your sight. If you wear contact lenses follow the recommended cleansing routine and never share your prescription with anyone else. Never share your eye make-up with anyone and don’t apply eyeliner to the wet rim of your eyelid as this can block glands and lead to sties and dry eyes. Computers are a big hazard to your eye sight, many people look at them all day long – make sure you take regular screen breaks.

Skin
A good skincare regime can make your skin glow, but watch what your are eating and how you are exercising as well for the best results (see p. XX and xx). Sleep is also vital for a rosy complexion.
Going out in the sun without sun lotion is a sure-fire way to cause long-term damage to your skin. Skin cancer is one of the most common cancers, but it is easily preventable with the right protection. Use a SPF moisturiser every day, even when it is overcast, for full protection. You should cleanse your skin every day and never go to sleep with your make-up on as this provides a breeding ground for spot causing bacteria. Throw away make-up after six months to keep your products fresh and germ free and be careful not to wash too much as this can strip the skin of essential oils. Drink at least a litre of water a day to keep skin hydrated.

Diet, smoking and drinking
Caring for your appearance is very important but there are limits as to what you can do from the outside, you should think about what you’re putting inside. Steer clear of sugary foods and fizzy drinks as these increase the acid in your mouth, which causes cavities. Smoking is horrific for your teeth, it discolours them, causes bad breath, gum disease and mouth cancer. It also increases your risk of age-related macular degeneration (AMD) and cataracts in your eyes. If you already wear contact lenses the smoke can irritate your corneas leaving them vulnerable to infection. Smoking causes wrinkles and a leathery complexion, and dehydrates your system which leads to dry, dull skin.
According to Cancer Research UK drinking too much also boosts your risk of mouth cancer by 75-80%. And has a terrible effect on your complexion because of the high sugar content.
Your diet dictates the condition of your nails. For extra-strength, eat food rich in calcium, iron and zinc. Dull, lifeless hair can also be a sign of a poor diet, try cutting down on cholesterol and fats.