How to do Facial Gymnastics

Want a face to look bright and fresh, not only have to use creams and facial treatments. Facial exercises can be an easy way to get a fresh and certainly without using chemicals.

Not only does the body need gymnastics, the face also needs gymnastics to feel fresher and look younger. Facial exercises are also used as Bell’s palsy therapy, post stroke, or facial trauma which results in facial muscle paralysis.

How to do Facial Gymnastics

Facial massage and gymnastics can improve blood circulation, as well as the supply of nutrients to the skin of your face, although how big the effect is on the health of facial skin, it still needs to be further investigated.

The following are some easy ways to do facial exercises that you can practice at home or anywhere. You are advised to do the following facial exercises as much as 5 times in each movement. So that facial exercises can be done easily, do it while sitting in front of the glass.

Here are some facial exercises:

  • Raise the eyebrows and then bring the eyebrows closer to each other (frowning). You can use your fingers to help feel this facial movement.
  • Wrinkle your nose.
  • Take a deep breath through the nose, then exhale with the nostrils expanding.
  • Move both sides of the tip of the lips outwards using your fingers to form a smile. Then release your finger and hold for a few moments. Then release one by one, for example the left side first, then the right side.
  • Press your lips together like you’re pinching. Or use aids such as a small straw that is sandwiched between the lips.
  • Pinch the end of a cotton bud or a small straw on one side (right / left) of your mouth, then hold for a few moments. Then let go.
  • The movement of your mouth is like saying the letter ‘U’.
  • After that, try to pull and lower both corners of your mouth.

After doing facial exercises, you can gently massage your face by using a facial moisturizing cream so that facial muscles relax. Don’t forget, wash your hands before doing facial massage. Here’s how:

  • For starters, gently pull the right and left sides of your neck upward using the four fingers of your two hands in turn. Repeat 5 times.
  • Massage the jaw using the four fingers of both hands, using a circular motion on the jaw part of the face. Also do this movement 5 times.
  • Massage rotate your chin area for 2 minutes by placing both thumbs on the chin and both index fingers under the chin (such as chin pinching movements).
  • After that, massage the second part of your cheek by using four fingers rotating for several minutes.
  • Massage around your eyes using the ring finger for 5 times. Starting from the tip of the eye part of the temple, then the bottom of the eye, then to the inside corner of the eye, to the area above your eyebrows.
  • Then massage your forehead using the tips of your fingers, by pinching the forehead skin between the two fingertips. Perform this movement from the right side to the left forehead then vice versa. Do it five times with zigzag movements.

When doing facial exercises and massages, you are advised to do all the above movements gently and carefully.

Myth of Face Gymnastics

Before you do facial exercises, make sure in advance what your goals for doing facial exercises are. Because although it can make your face feel fresh, there are a number of facial gymnastics myths that you also need to know. Among them:

  • Facial exercises can make your face flush
    If your goal of doing facial exercises is to reduce chubby cheeks, you should not expect too much. Although doing facial exercises can tighten your muscles, it doesn’t mean you can make your cheeks taper. To get tapered cheeks, need a healthy diet to lose weight. Cosmetic surgery procedures are also often needed to get a thin face.
  • Facial exercises can reduce wrinkles
    Some people might believe that doing facial exercises can help reduce wrinkles. However, in reality there is no 100% research that shows that facial exercises can help you in that regard. To get a face without wrinkles, of course other methods are needed such as surgery, Botox injections, filler injections, or the use of face creams.
    Another way to reduce wrinkles is to eat fruits, vegetables, fish that contain omega-3s, cocoa or chocolate, and soy-based supplements. In addition, you need to change your lifestyle to be healthier, by getting enough sleep, not smoking, avoiding sunlight, and using sun protection cream.

In addition to doing facial exercises, to get healthy skin and feel fresh also need to eat foods that can support skin health. For example eating foods that contain vitamins A, C, E, antioxidants, selenium, and of course drink lots of water.

Healthy Diet Menu for Breakfast, Lunch and Evening

Healthy diet menu is a list of balanced nutritious foods with levels that are adjusted by the body’s needs every day. This menu is not only specifically for those who want to manage the body, but for all those who want to live a healthy life.

To get the maximum benefit, your healthy diet should contain a variety of essential nutrients that the body really needs. Essential nutrients are nutrients that cannot be produced by the body, so it must be fulfilled by consuming foods that contain these nutrients.

Essential nutrients that must be present in a healthy diet are divided into two categories, namely macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large quantities to provide energy for the body. Macronutrients consist of carbohydrates, protein, and fat. While micronutrients are nutrients that support the body’s performance, and are consumed only in small amounts. Which includes micronutrients are vitamins and minerals.

The Importance of Necessary Nutrition in a Healthy Diet Menu

Every day, the body needs to be given an intake consisting of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance.

Why are these substances so important for the body? Here is the explanation:

  • Carbohydrate
    The body’s main energy source comes from carbohydrates. The brain can also work optimally if it gets enough of this intake. Examples of good carbohydrates are foods made from whole grains, vegetables, fruits, and nuts. Carbohydrates that you must limit their consumption include white rice, packaged fruit drinks, soft drinks, potato chips, sweets, and sweet cakes.
  • Protein
    This substance is a source of energy for the body. Adequate protein intake is very important for the growth of body tissues, helps maintain body health, and helps the body heal itself. Protein can be found in eggs, fish, meat, soybeans, poultry, cheese, and nuts.
  • Fat
    You might avoid if there are foods that contain fat. However, fatty foods do not always have to be avoided. The body also needs fat intake to maintain cell structure and help body tissues function properly, maintain the immune system, and help the body absorb vitamins.

Even so, you must know the limits in eating fatty foods so as not to cause weight gain, and not increase the risk of heart disease and other health problems. Choose good fatty foods, such as fish, lean poultry meat, oils from vegetables (olive oil). Limit fatty foods like pizza, burgers, sausages and fast food, because they are high in saturated fat.

  • Vitamins and minerals
    Both of these substances can help the body’s organs carry out their functions. Vitamins needed by the body are vitamins A, B, C, D, E, and K. While minerals the body needs, include calcium, iron, potassium, zinc, and selenium.
  • Water
    Liquids do not have nutrients, but water can hydrate the body. About half of your body’s composition consists of water. Apart from drinking water, you can get liquids from foods such as fruits and vegetables.

All of the above ingredients you can get if you run a healthy diet.

Don’t Forget to Meet Your Daily Calorie Needs

In addition to paying attention to the nutritional value, foods that must be in the healthy diet should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult needs 2000 calories per day. Consult a nutritionist so that you can find out the number of calories that suits your body condition, including age, gender, daily physical activity, metabolism, height and weight, and certain health conditions.

Eating based on calorie needs is very important, especially for those of you who want to lose or maintain weight. Calories can make the body energized. However, consuming more calories than the body needs can make it accumulate in the body and stored as fat.

Example of a 2000 Calorie Healthy Diet Menu

Here is a 2000 calorie healthy diet menu that you can apply for breakfast, lunch, and dinner. Even though it’s called a healthy diet, your tongue can still be spoiled by this food variation.

  • Breakfast
    You can fill your stomach by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, one small banana and one whole grain bread with spread margarine and jam you can eat.

Other healthy breakfast choices are oatmeal mixed with raisins and cooked with margarine. For drinks, you can drink orange juice (250 ml) and non-fat milk (120 ml).

  • Lunch
    You can make sandwiches consisting of bread made from whole grains, chicken, lettuce, sauteed mushrooms, and mustard sauce. End your lunch with 200 gram boiled potatoes.
  • Dinner
    Capcay tofu with vegetables and paprika, a bowl of brown rice and one cup of iced lemon tea about 250 ml.

Another dinner variation that you can try is 140 grams of grilled salmon sprinkled with celery leaves, onions, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. End the dinner with nonfat milk (250 ml).

  • Snack
    Examples of snacks that you can consume every day consist of 250 grams of low-fat yogurt mixed with fruit.

Maybe there are times when you get bored with healthy foods and want to eat foods with high levels of fat and calories, like fast food. You can consume it on certain days, for example every Sunday. However, the next day, you must eat foods that are low in calories to avoid calorie buildup in the body. Applying a healthy diet will be more helpful if you exercise regularly, at least 30 minutes per day, in order to maintain physical fitness.

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