Diet and Exercises for Stretch Marks

 

 

Individuals who have stretch marks can opt for different stretch marks removal techniques. Such options include chemical peels, microdermabrasion, laser treatments, application of lotions and creams as well as diet and exercises. Among all these options, diet and exercises are the most wholesome and most natural way for stretch marks removal.

Stretch marks or striae appear on different areas of the body for a variety of reasons. The elasticity of skin begins to break down when there is rapid weight gain, muscle building, or extreme weight loss. When your skin is being overstretched, microscopic bleeding occurs along with tissue inflammation. This gives the expanded skin its reddish, purplish look. These marks will eventually fade to a silvery white color which usually is lighter than your natural skin tone. Men and women can acquire stretch marks on various parts of the body, including the abdominal area, upper arms, lower back, thighs, hips and breasts.

Do-It-Yourself Exercises to Get Rid of Stretch Marks

Exercise has a lot of healthy benefits to your skin and to your body as a whole. By keeping your muscles firm, exercising helps you avoid and minimize stretch marks. Depending on where your stretch marks are, routine exercises on a certain area of the body can help improve the appearance of those unsightly marks.

Abdominal Exercises

A basic routine sit up helps reduce the appearance of stretch marks on your abdomen or stomach by creating a flatter appearance. Lie on your back and bend your knees. Your feet should lie flat on the floor. Then place your hands behind your head whilst keeping your chin off your chest. Raise your upper body and curl your ribcage toward your hips or pelvis. Perform 25 sit-ups per day.

Another exercise to tighten your abdominal skin is through a bicycle crunch exercise. Just lie flat on the floor with your hands behind your head. Pull your right knee into your chest and lift your left shoulder blade off the floor (as if you’re trying to reach your knee with your elbow). Switch sides, bringing your left knee toward your right elbow.

Buttocks Exercises

Stretch marks can also occur on your butt. To get rid of them, perform the side jump. Just stand with your two hands on your hips. Next, lift your right leg up and hop a few feet to your left. Then, hop to the right side until you reach your original spot. Switch legs.

You can also do the squat and stretch exercise. Just stand with your feet slightly wider than your shoulder width. Next, raise your arms over your head with palms facing each other. Squat low, exhale, and place your palms on the ground. Then, breathe in as you return from the squat with your arms above your head.

 

Hip Exercises

There are various exercises to firm your stretch marks on your hips. Lie on your back, bend your knees and keep your feet flat on the floor. Lift your hips off the floor, extend your right leg and have you right toes pointing away from your body. Hold the stretch for 10 seconds, and then switch to the other side.

You can also do this as an alternative hip exercise: Stand with your feet wide apart, and bring your hands behind your head. Then, bend your right leg while keeping your left leg straight. Bend deeply whilst keeping your back straight and your feet planted and pointed on the floor. Hold for 1 minute and then squat to the other side.

Thigh Exercises

Thigh exercises that are helpful in reducing stretch marks on your thigh include walking, cycling, skating and swimming. If you wish to firm up your inner thigh, you can perform lunges. Just take big steps while you walk across the floor and then bend your right knee so your thigh is positioned parallel to the ground. Your left knee should be about 2 inches above the ground. Switch legs.

You can also perform the leg lifts exercise. Lie on your back with your hands under your lower spine and your legs straight out. Lift your legs up about 4 inches from the floor. Next, lift both of your legs to about 45 degree angle and bring them back to the starting point.

Diet Guide for Stretch Marks- Prevention and Reduction

Besides indulging in routine exercises, sticking on a healthy diet is also vital in the prevention of stretch marks as well as the reduction of its appearance and severity.

Keep your skin hydrated. Drink at least ten to twelve glasses of water a day and avoid caffeinated drinks such as coffee, tea, cola, etc. Water therapy keeps us hydrated and moisturized inside out.

Vitamin A is necessary for the maintenance and repair of skin tissue. These include broccoli, carrots, apples, sweet potatoes, spinach, peaches and peas.

 

Vitamin C (ascorbic acid) is essential for the formation of collagen on the skin. Grapefruits, lemons, oranges, sweet peppers and other citrus fruits are a rich source of vitamin C.

 

Vitamin E contributes to the elasticity and firmness of the skin, penetrating deeper into the skin tissues. You can have whole grain cereals, almonds, eggs and sunflower seeds as your sources of vitamin E.

 

Consume foods high in Biotin and Niacin content. They can be found in eggs, bananas, fish, beef, whole grains, legumes, cauliflower, oysters, celery, carrots, seeds, leafy greens, turnips, seeds, nuts and seeds. Biotin forms the basis of skin cells, while Niacin helps the skin retain its moisture. Copper rich foods also help develop elastin. They are found in nuts, seeds, cereals, meat and fish.

 

Foods rich in zinc also help promote healthy connective tissue thereby preventing the formation of stretch marks. Oyster, shellfish, brewer’s yeast, wheat germ, wheat bran, low fat roast beef, pine nuts and cashews are your top choices for zinc consumption.

 

Bad habits like smoking, junk food consumption, alcohol and sedentary lifestyle can affect the health and quality of your skin. Therefore, cutting down on them is very crucial for preventing and removing of stretch marks.

 

Rather than spending too much time and investing a hefty amount of money on treating stretch marks through surgical procedures, it is imperative to prevent their occurrence at the first instant. Healthy diet and exercise, together with moisturizing creams and lotions can help prevent and reduce stretch marks.

 

 

 

 

 

 

 

 

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