Our gut, or digestive system, is an important part of our body that breaks down all foods and extracts the nutrients to deliver throughout the body. A healthy digestive system also also enhances the nervous system and promotes healthy hormones which ultimately ensures overall health. Poor gut health might cause stomach disturbance, weight change, food intolerances, and maybe even skin irritation. One could always improve and maintain their gut health by simply making some changes in their food consumption and lifestyle. Here are 7 ways of how to do it:

1. Change Your Diet

Consuming a variety of wholefoods and cutting down taking processed foods is the most fundamental change to improve gut health.  Fiber rich foods such as whole grains, fruits, and vegetables can help to get things to move more smoothly throughout the guts. Fibers can only be digested by certain bacterias in the guts, consuming more fiber can help promote their growth to improve digestion. Avoid processed foods and products that contain high amounts of caffeine or alcohol as they are not healthy for the guts in the long run. 

2. Consume Probiotic Products

Probiotics are the microorganisms that are found to promote gut health by supporting the growth and balance of digestive cells and bacteria in the intestines. Probiotic products can be found in a variety of cultured milk drinks, yoghurt and kefir that can be often seen in grocery stores. Fermented foods such as miso, kimchi, and sourdough bread also contain probiotics to help ease digestion. Take appropriate consumption of probiotic products daily to ensure optimal gut health. 

3. Oral Cleanliness 

Oral hygiene does more than just keeping teeth and gums clean, but also keeping the guts healthy as well. People with bad oral hygiene are more likely to suffer from inflammation in their guts. According to MDPI, the bacteria in our mouth can result in gut disease that is far worse than gut inflammation. This is why professionals often suggest people clean their mouth before consuming every meal. 

4. Having Enough Sleep

The gut serves us more than just digesting food, it also helps to regulate the overall vital process by connecting to some of the most important nervous systems. Sleep and appetite do correlate with each other as it regulates the hormones that help us decide whether or not to be hungry. The number of microbes that help us digest foods can be increased while we are sleeping. Thus, sleeping reflects in our food cravings, digestion, weight gain and our satiety feeling to food. 

5. Exercise Regularly

Exercise promotes healthier cardiovascular health and results more efficiently in weight management. The intestines consistently contract and relax during exercise, this will increase the efficiency for the wastes to pass through the digestive system. Cardiovascular exercise also helps to boost the growth of butyrate, a bacteria that produces fatty acid. Butyrate can reduce the risks of having gut inflammation and also preventing gastrointestinal disorders such as constipation. It is recommended to perform at least a 75-minute cardiovascular exercise per week to stay in great shape.

6. Quit Smoking 

Fist crashing cigarettes for quit smoking concept

Smoking contributes to every harm to the human body. Aside from lung health and liver disease, smoking also hurts the gastrointestinal system. Smoking causes Crohn’s disease, an inflammation phenomenon that occurs in the digestive tract. People who suffer from Crohn’s disease are likely to experience abdominal pain, diarrhea, malnutrition, and unexpected weight loss. In serious cases, Crohn’s disease might cause life-threatening symptoms like stomach cancer.  It is advisable that smokers who suffer from digestive issues quit smoking as soon as they can before things turn out to be worse.

7. Pay Attention To Medication

Medications are formulated to treat diseases and improve recovery, however, overdosage might result in the other way round. Antibiotics are formulated to kill bacterias, like a double-edged sword, antibiotics can kill off good and bad bacterias. On the other hand, laxatives are intended to treat constipation by flushing off everything from the intestine. Antibiotics and laxatives can interrupt the sustainability of gut microbes. Excessive consumption can cause serious intestinal infections and dehydration which probably lead to permanent internal organ damage. People who need medication are advised to seek professional consultancies from their doctors.

Always feeling tired, lethargic, pain from muscle soreness and backaches?

Well, you’re not alone! 

The common muscle soreness is a side effect of the stress that we put on our muscles when we exercise and this happens when the muscles are required to work harder than they are used to or in a different manner from the usual way. 

On the other hand, sleep deprivation occurs when you do not get sufficient sleep. The National Sleep Foundation Guidelines states that sleep is essential at any age and healthy adults are advised to get between 7 to 9 hours of sleep at night. 

Well think again, do we, as adults, get 7 to 9 hours of sleep every night?  The answer might be a NO.

So, the majority of us today are facing issues of being sleep deprived! Although this may not be a real problem to numerous people but to your actual surprise there are many adverse side effects to this issue. When you are constantly facing sleep deprivations, you are more prone to risks of developing high blood pressure, cardiac arrest, depression, anxiety, impairment to the immune system, and brain function. Now does that sound alarming?

Rest assured, we will now tell you the ways to recover from your muscle soreness and sleep deprivations.

Rest and Recover (Double R Formula)

When your muscles are too strained and inflamed, it can be painful and you don’t want to overwork them more. So, getting sufficient rest is an essential method to recover from your soreness. This same formula applies to those who are tired from being sleep deprived. All you need now is to take a break and get proper hours of sleeping time.

No matter how occupied you are, remember to rest and recover!

Get a Proper Massage

The last thing you want to do is to get a massage by a masseur who is not professional.  

A professional massage will help with muscle soreness, pain, or discomfort. Speak to your therapist about your pain or discomfort, and they will be able to activate your body’s acupressure point which helps to improve blood circulation, stimulates lymphatic movement, and detoxification. 

The recommended Meridian Zenflow Massage helps to restore the physical, mental and spiritual realms and relieve tension associated with stress. This therapeutic massage can facilitate deepening sleep, boosting the immune system, and metabolism.

Far-Infrared Therapy (FIR Therapy)

This may sound foreign to many but you are on the right page to check out what this therapy is all about. The FIR therapy reduces soreness on nerve endings and muscle spasms as muscle fibres are heated. This therapy relaxes your muscles and relieves muscular aches, therefore reduces back, shoulder, and neck pains. In addition, the FIR therapy alleviates tension and stress in both body and mind. 

This therapy comes with many additional benefits to the body as it enhances blood circulation and skin complexion, deeply detoxifying for the improved functioning of major organs in the body and strengthens the cardiovascular system. The Zenflow Far-Infrared Healing Treatment is highly advisable for those with muscle soreness and chronic pain conditions. 

Now, we’ve known a few ways to recover from muscle soreness and sleep deprivations. Ready for your healing therapy? Book your appointment at Danai Wellness today!

Congratulations, mom-to-be! Parenthood is a huge transition and you are preparing for perhaps the biggest change in your life! Being pregnant is wonderful, but you may experience physical changes that can be uncomfortable for you.

From the excitement in the first trimester to having pain, aches and swelling in places you never even knew about, you might start to ponder: How to safely indulge at the spa while pregnant? I want to ease my discomfort, but will that harm my baby?

Read on to find out our top recommendations of spa treatments that are safe for pregnant mothers!

1. Prenatal massage

A professional prenatal massage is safe and beneficial massage therapy for expecting mothers at all stages of pregnancy. It helps to relieve back pain, improve sleep quality, and more importantly it helps mothers to relax and de-stress. 

2. Facials

Basic facial treatments without electric currents, chemical peels, or laser therapies are safe for pregnant mothers. Facials are highly beneficial as they treat dehydrated or pimpled-skin and work to promote your pregnancy glow. We recommend deep cleansing facials, oxygen facials, and hydrating facials to exfoliate and moisturise your skin. 

3. Acupuncture

Acupuncture is proven to be extremely beneficial and effective during pregnancy as it not only nourishes the body but it also helps to reduce unpleasant early symptoms (especially during the first trimester) such as nausea, fatigue, and heartburn. The acupuncture points for pregnant mothers will help relax and soften uterine ligaments and promote blood flow to the pelvis which eventually prepares the cervix and uterine muscles to contract when needed.

4. Reflexology

Yes, you are right! You can get your hand and foot massages during pregnancy as it promotes the much-needed relaxation. However, extra care needs to be taken on certain areas around the ankles and feet. A qualified health professional or reflexologist will focus on the areas that relieve heartburns and other unpleasant pregnancy symptoms.

5. Manicure and Pedicure

Yes, it is completely safe to get your nails done! If you find yourself facing difficulties clipping your nails especially during the third trimester, it is okay to indulge in a relaxing  mani-pedi session. However, it is best to avoid nail polish with contentious chemicals such as toluene or formaldehyde. It might also be best to skip the foot and calf rub since manicurists are not pregnancy- trained reflexologists.

So, just ensure the foot bath and nail tools are in proper hygiene, and you’re good to go!

Visit Danai Spa and book your appointment with us today!

Those in the hairdressing industry will tell you that their everyday goal is to help their customers look and feel great, and that being able to do that is one of the best feelings in the world. Much more than making people feel good about themselves, hairdressers also maintain the wellness of their customers’ hair. 

It’s no wonder that every year, the fabulous hairdressing industry draws thousands of talented young people into apprenticeships, with straightforward paths to advance to. 

One clear success story is none other than La’gent by Danai’s very own award-winning Creative Director, Dasheric Tan.

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What is your role in the company?

I am a Creative Director at La’gent by Danai, and I am responsible for the brand’s vision to be part of customers’ momentous hair stories by providing them with seasonal trending cuts and styling techniques.

As I progress, I find myself becoming more interested in helping customers achieve enhanced, colour-treated hairstyles. Hence, I dedicate most of my time and energy into training and practicing, which has scored me an award.

Tell us a little about yourself.

I grew up in Cameron Highlands, Malaysia, a beautiful place best known for tea plantations, fruit and vegetable farms, and jungle trails, and arguably the most popular of the highland retreats!

A lot of my inspiration was born at a young age from just playing outdoors and observing all the different textures of natural materials. Besides, being outdoors gave me a bit of a knack for creating things.

Why did you choose to be a hairstylist ?

Well, hairstyling is an artistic career. I have always enjoyed creating art and one of the best parts of being a hairstylist is that I can do just that and use my creativity to help my customers express themselves with the hair they desire. 

Is it challenging to be a hairstylist ?

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All professions have their unique challenges and hairstylists are not an exception. The ever-changing hairdressing industry will constantly introduce new hair trends and products, so it is important for us to always keep up to date with the latest fashions and trends, attend hair shows and training courses and prove that we have the skills and knowledge to offer all ages.

You mentioned earlier that you are into hair colouring. How long did it take for you to master the technique and knowledge involved in being an excellent hair colourist today?

Actually, this varies depending on the person’s passion. Some people take years to master a skill, but I would say that I managed to master it in quite a short period of time. Not to overstate, but when I am really passionate and have a big dream about something, I go all out, whether it is being a professional hairstylist or a colourist.

The passion and dream that I possess motivate me to keep on practicing, improving, and challenging myself.

What is the biggest challenge of being a hair colourist?

Hair colouring is a complex and skilled job requiring creativity and knowledge and may offer more creative possibilities than hair cutting.

A change in hair colour can accentuate the eyes and skin, and transform a cut with texture and volume, as well as making an impact with a bold shade.

What are the awards you have achieved so far?

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I won the Loreal Professionnel Style & Colour 2019 (Men’s Category, Northern Region) trophy recently.

What advice would you give to those who dream of being a professional hair colourist?

A good colourist has great people skills, and is able to listen to customers and interpret their wants, even if they can’t really describe what they want very well!

You will need to work and compromise with customers to find a colour or technique that can enhance their overall look.

Is there a hair product that you can’t live without ?

I would say shampoo. Shampoo is an essential for everyone. A good brand of shampoo will help rejuvenate a person’s hair condition.

I am currently using Kerastase’s ‘Bain Densite Homme’. It is a daily shampoo to treat thinning hair for men. The shampoo is combined with biotin and texturising polymers that have an instant densifying action on the hair fiber, leaving a fresh and thickening effect on the hair and scalp for a light and healthy look on men.

Sick of your hairstyle? Well, consider visiting La’gent by Danai because Dash would be absolutely happy to give you a hair makeover with his magic hands!

If you are wondering what other awesome services La’gent by Danai offers, click here to find out! 

Making sure that your crowning glory lives up to its namesake is more than just about which shampoo to use. A multitude of different factors affects how sleek, shiny, and strong your hair is. From hair-healthy diets to scalp treatments, here are five healthy hair habits to start right now for your healthiest hair ever. 

Minimise Usage of Heat Styling Tools

Curling irons, flat irons, tongs and blow dryers are all great for creating a customised and fabulous look, but they can also leave our hair fried and frizzled. Human hair contains keratin proteins and hydrogen bonds. Heat styling tools strip our hair of its natural oils and proteins by breaking down those hydrogen bonds, causing breakage, drying and damage. This does not mean that we should ditch heat styling tools altogether—they really can give you hairstyles that aren’t achievable any other way! However, it is wise to taper their usage to a recommended frequency of thrice a week.

Life Is Not Too Short For Conditioning After Shampooing

The shampoo is designed to clean the scalp and remove excess oil, but it can also strip the scalp of important oils produced, leaving both hair and scalp dry. Conversely, the hair conditioner smooths the hair cuticle, detangles hair, and adds body. Avoiding conditioner makes our hair more prone to breakage, which can lead to the appearance of thinning hair. This is why conditioning after you shampoo is essential to having healthy, shiny hair.

Power Foods For Luscious Locks

Our furry friends aren’t the only ones whose diets affect their coat and sheet. Our luscious locks also depend on what we consume. Just like skin, the condition of our hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients which are protein, iron, vitamins C, A, E, omega-3, zinc & selenium, and biotin. As hair is made of protein, ensuring that we have enough protein in our diet is crucial for making our hair strong and healthy. The lack thereof will result in hair becoming dry, brittle and weak. Chicken, turkey, fish, dairy products, and eggs are excellent sources of protein along with vegetarian sources such as legumes and nuts. The correct balance of said nutrients in our diet will supply our hair with all that it needs to remain shiny, lustrous and strong.

The Right Temperature

For some people, ‘lukewarm’ isn’t exactly the preferred shower temperature. While cold showers are not ideal, lukewarm showers are the perfect in-between. The reason for this is because hot showers can cause pain and skin redness, as well as dry out our hair and scalp. The result is hair that’s brittle and more prone to breakage. To protect your hair, wash it in lukewarm water instead of hot, and rinse it with cooler water.

Healthy Scalp for Healthier Hair

Speaking of the scalp, the fifth step in reaching the pinnacle of hair health is by getting a scalp treatment. After some time, our scalp is built up with dead skin cells and dirt. A scalp treatment cleanses the scalp and enhances the growth of thicker and stronger hair. Other than that, it unclogs hair follicles, stimulates blood flow, gets rid of dandruff, and prevents hair loss.

Nourish your scalp today at La’gent by Danai while enjoying a relaxing and indulgent spa-like experience. 

The therapeutic hot stone massage is one of our specialty spa treatments that promotes deep relaxation and ease muscle stiffness. This treatment involves using flat, smooth and warm rocks placed on specific points of your body to relax tired and aching muscles.  The stones act as an extension to the hands of your therapist, as they apply light pressure through movements such as long strokes, circular motions and kneading during the session. 

Here are some benefits from getting a hot stone massage.

Relieves muscle tension and pain

Stress and tension can work its way into our  muscles and joints, manifesting itself in a form of pain and stress-induced disease like ulcers and nervous breakdown. The combination of super smooth stones heated at the right temperature, aromatherapy oils and steady pressure can relieve muscle tensions and pain.

Reduces stress and anxiety

Hot stone massage can be a helpful way for stress and anxiety relief as it promotes deep relaxation. A 2013 study by the NCBI reveals that a single session of massage therapy has a positive effect on hormones in blood that regulate blood pressure and water retention.  

Promotes sleep

beautiful young woman is sleeping in the bedroom

Poor sleep quality can disturb your thoughts, emotions and motivation. A hot stone massage can help you achieve that ultimate good night sleep that benefits your mind and body.    

Increases joint flexibility

Muscle tensions can make moving joints difficult and even painful. A hot stone massage helps relax the muscles and increase joint flexibility, making movements feel more comfortable. For people with certain joint disorders, hot stone massage may benefit them particularly well.

Boosts immunity

A scientific study showed an increase in lymphocytes after a single session of massage. Lymphocytes help white blood cells fight infection in the body.

Strengthen your infection-fighting cell as your stress melts away during a hot stone massage. Book your appointment today and enjoy the ultimate experience of relaxation.

Our heart is hard at work pumping blood throughout the human body every second of the day.

It is pumping as you talk, work out, sleep, cook, even as you are reading this piece of great article right now.

Your heart is crucial to your survival, so do not take this important organ for granted. 

I repeat, do not.

However, there is still a significant lack of knowledge about the risk factors of heart diseases among us that could lead to cardiovascular diseases such as stroke, heart attack, and abnormal heart beat.

Here are the top 3 heart-damaging habits that you should stop doing now.

Glued to screens

Sitting for hours and hours in front of a TV or computer will increase your risk of heart attack and stroke. Why? The lack of movement may affect blood levels of fats and sugars.

Here’s a tip: Instead of spending 100% of your time on the screen, you can use 50%-60% of the time for other healthier activities such as playing badminton, taking a walk at a park or picking up a new hobby. Balance is key to a  healthy life. By doing so, your health will improve in a variety of ways including reducing the risk of a heart attack.

Stressing out too much

In all honesty, everyone has stress. But science made it clear that chronic stress is extremely bad for your body because it can contribute to everything from high blood pressure to asthma to irritable bowel syndrome and more. Besides, when stress is excessive, it causes people to engage in unhealthy habits such as smoking and drinking alcohol, which will eventually damage your body.

Here’s a tip: Commit to a workout routine, eat a healthy diet and take a break when you feel stressed out. 

Uncontrolled Anger

Stuck in the traffic, spilling coffee on important documents, a remote control that does not respond and many more. These are the small issues that make most people get frustrated. Similar to stress, anger can increase your risk of a heart attack as it increases your heart rate and blood pressure.

Long-term intense anger can increase the chance of getting acute heart occlusion, which obstructs blood flow to the heart.

Here’s a tip: When you feel anger boiling up, try to calm down and identify the reason. Ask yourself if it is worth getting angry for an out-of-battery remote control? Is it really worth it to get angry at a standstill traffic and hurt your heart health? 

Sometimes, you need to own your anger.

Taking care of your heart does not have to be confusing or complicated. Incorporate these tips into your life to give yourself a better chance to enjoy a long and healthy life, free from heart diseases!

Eating well, exercising regularly, and living a healthy lifestyle are some of the most commonly known tips on getting youthful and healthy skin. While your diet and lifestyle significantly impact your skin condition, there are more steps you can take to maintain glowing and younger-looking skin. 

Stay Hydrated 

The number one secret to youthful skin – drinking enough water – is not a myth. Staying adequately hydrated keeps your skin from looking dull, saggy, and loose! While we often think that face moisturisers are sufficient to help keep our skin hydrated, what actually helps alleviate aging or dehydration symptoms isn’t moisturisation, it’s hydration. 

Protect Your Skin from the Sun

Always step out with sunscreen as the sun’s ultraviolet rays can damage your DNA cells, cause discolouration, deteriorate the collagen in your skin or worse, increase your risk of skin cancer. A clean, mineral-based SPF should be applied daily, all year round, not only to prevent premature signs of aging, but also overall skin health. 

Sound Sleep

Yet another important reason to prioritise sleep: adequate beauty sleep assists in cell turnover for restoration, detox, and collagen production. Research has shown that poor sleep quality can contribute to increased signs of skin aging like fine lines and wrinkles, so go to bed an hour earlier for #WokeUpLikeThis skin. 

Exfoliate

Like dust on a glossy surface, the buildup of dead, surface skin cells can make even the most lustrous skin lackluster and ashy. Exfoliation is the process of removing dead skin cells that cause your complexion to appear dull and rough. Once they are removed, new skin cells can be produced. Exfoliation often provides immediate results, revealing a more glowy complexion and softer skin. 

Danai Divine Advanced Aesthetics @ Danai Wellness

Treating yourself to a Divine Aesthetics facial once every 3 – 5 weeks can benefit your skin in many ways. More than just an hour of indulgent pampering, Divine Aesthetics offers a variety of facial treatments for different skin types and cosmetic concerns performed by experienced and well-trained aestheticians to help with aging, collagen production, and skin elasticity among others.

Are you ready to say hello to younger looking skin? Get in touch today and find out how we can help your skin evolve into the best version of itself. 

Feeling burnt out? Experiencing physical pain or have recently been injured?

Wondering what you can do about it?

Oftentimes when people think of massage therapy, the farthest thing from their minds is prevention. The lack of knowledge about remedial massage therapy and its purpose has made the majority of the people associate massages with words like ‘luxury’, ‘indulgence’, or ‘pampering’. 

It is often seen as a treat that people allow themselves every few months.

Now is the time to change the way you think.

Here are 5 surprising ways a massage therapy can heal your body, mind and soul.

Soothes Anxiety And Depression

Massage therapies are known to be used for the treatment of mental and emotional problems including stress, anxiety, and depression. As it is also a relaxing technique, massage therapies may be able to help reduce tension and generate feelings of deep relaxation. Hence, releasing endorphins in your body helps you to feel happy, energised, and at ease.

Boosts Immunity

When you have high levels of stress or tend to get stressed out frequently, you are more likely to get sick more often.  Stress leads to a myriad of negative side effects such as sleep deprivation, bad diet and weakened immune system.

A massage therapy can help alleviate stress and boost the immune system’s ability to fight off bacteria and infection. 

Improves Sleep & Promotes Deep Rest

People with severe back pain appear to have issues with sleeping and experiencing pain in regular body movements every day, such as bending, sitting, and standing. A massage session can help fix the difficulty in falling asleep or tossing and staying asleep. 

Besides, it also calls for a higher quality shut-eye.

Relieves Pain

When your muscles and connective tissues become stiff, it can cause chronic pain and then limit your movement. Massage therapy can relieve the tension in your muscles and other soft tissues as it is manipulated to promote relaxation.

Helps Lowering High Blood Pressure & Improves Blood Circulation

A person with poor blood circulation can suffer from a variety of discomforts including cold hands and feet, fatigue and achiness created by an accumulation of lactic acid in the muscles.

A massage facilitates blood circulation because the pressure technique moves blood through the congested areas. 

The release of this same pressure stimulates the flow of fresh blood. The squeezing and pulling often flush the muscles with lactic acid and increase the circulation of the lymph fluid that eliminates metabolic waste from the muscles and internal organs, resulting in lower blood pressure and improved function of the body.

The Takeaway

People should be aware of the power and reaping the medicinal benefits that massages have to offer. Massage therapies have no long or short-term side effects. It is also a great way to improve your health and quality of life.

Visit Danai Spa today to have a massage with our best masseurs today!

Don’t Forget SPF!

Most of us probably grew up hearing about the importance of sunscreen but many still do not wear it. Soaking up a little sun is good for your overall well-being but too much of a good thing can be bad too. There are two types of harmful UV rays: UVA and UVB – both can cause damage to your skin.

UVA rays cause premature aging while UVB rays cause sunburns. A broad-spectrum sunscreen with an SPF of 30 or higher is generally recommended for everyday usage. 

Sunscreen should be included in everyone’s daily routine. 

Here are 5 reasons why sunscreen is important and why you should apply it everyday.

Skin cancer prevention

The UV rays radiated from the sun are carcinogenic so sunscreens are essential to prevent the formation of skin cancers. There are three types of skin cancers, namely squamous cell skin cancer, basal cell skin cancer, and melanoma. Melanoma can be lethal if left untreated. Skin cancer is one of the most common types of cancers affecting Malaysians so do make it a habit to wear sunscreen every day before going outdoors.  

Prevent premature ageing

Another common condition caused by excessive exposure to the sun is premature aging. Overexposure to ultraviolet rays breaks down the skin’s elastin and collagen, thus causing the formation of wrinkles and fine lines. Regular sunscreen usage will ensure that you stay youthful and radiant. 

Sunscreen is important for all skin types

Absolutely no one should forgo sunscreen application, regardless of skin colour or type. Yes, people with lighter complexions are more susceptible to skin cancers but this does not mean that people with darker complexions are immune. Sun damage is cumulative so it is important to take early preventative measures by wearing sunscreen daily. 

Sunscreen evens your skin tone 

In addition to causing wrinkles and fine lines, sun damage also causes discolouration and pigmentation to your skin. Sunscreen is an effective tool to help prevent discolouration and brown spots from forming. Spare your skin and start slathering on that sunscreen because discolouration is stubborn and difficult to get rid of. Besides, sunscreen does help to reduce the appearance of facial redness and blotches.

The ozone layer is depleting 

The ozone layer acts as a natural sun shield for the earth as it absorbs harmful ultraviolet radiation. However, the ozone layer is slowly depleting so sunscreen should be used for added protection to combat destructive UV rays.      

Frankly, the benefits of wearing sunscreen are endless. There is a wide variety of sunscreens out there for every skin type so get yourself some SPF today (and if you still don’t, what are you doing?).

Trust us, your skin will thank you in the long run.