Exercises for Hip Pain

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Sometimes when we are in pain, we make the mistake of thinking that performing any sort of exercise will make the pain worse. In many cases, this is not true, and gentle exercise can greatly relieve common aches such as backache, pain in the shoulders and neck, and also hip pain. If you suffer from acute hip pain and you do not know the reason, of course, you should see a doctor or physio immediately, but if your pain is mild and you are aware of what causes it, doing the following exercises for hip pain are likely to be very beneficial.

Hip Rotation Stretching Exercise

The hip rotation stretching exercise is very similar to how children use a hula-hoop. If you used one of these toys as a youngster, you will know the basic movements and hip rotation stretching exercises have many benefits as the flexibility of your hips will also determine the health of other joints such as the knees, ankles, and lower back. 

Rotation exercises not only make the hips more flexible, but they also help to strengthen the legs, buttocks, pelvis, and stomach muscles.

Hip Rotation Exercise instructions

Rita Gander from Familyfisio.com offered us this very effective exercise. Place a soft fabric on the floor. You can use a thick towel, a folded blanket, or an exercise mat if you have one. Kneel on it with your knees around 40 cm apart. Put your hands on your hips and sink your torso around 12 cm towards the floor without arching your lower back; your back should be kept relaxed at all times during this exercise.

Move your hips in a circular motion as far to the right as you can. Bear in mind that you should only be moving your hips and not your entire body. Then tilt your pelvis area up and slowly rotate your hips by moving your buttocks out and backward; and then over to the left as far as possible, all the while keeping your back straight without arching it. Complete the circle to the right, so you have made a full hip rotation.

Pause for a few moments, then do the same rotation from the left in a backward direction on the right. Each time you do a rotation, you should also do an opposite rotation, so if you rotate clockwise, be sure to another full rotation in an anticlockwise direction.

Once you become adept at doing hip rotation stretching exercises, you could invest in a hula hoop, and try to relearn the skills you had when you were a youngster. Depending on your age, it may take quite some time for you to learn how to hula hoop properly without the hoop continuously falling to the floor, and if you’re very elderly or infirm you may not manage this. However, there is no reason that people with a regular level of fitness will not be able to maintain the hoop on the hips for several minutes at a time once they have practiced enough. Hoola hooping has many benefits, as well as keeping your hips very flexible, it will help tone your stomach muscles and maintain a strong core.

Anti-Aging – A few good tips that are effective and make you look younger

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We’re aware that it’s not quite possible for us to stop the natural aging, but we may certainly get it delayed. Sun-damaged skin is quite common with most of us, and it’s quite natural for us to look forward to smooth and healthy skin. A wide variety of vitamin extracts and natural ingredients that may reverse the process of aging have been discovered by plastic surgeons, dermatologists, and scientists through years of extensive research. Various anti-aging products of skin-care which are being developed by physicians not constitute the same ingredients.

•    Vitamin A (Retinol) – Expert skin care beautician Sheridan from www.beautyskinclinic.co.uk suggests the use of Topical Vitamin A. Alongside its excessive superficial exfoliating property; it helps in developing collagen fibers in your skin.
•    Vitamin C – Ascorbic acid or Vitamin C helps in healing your wounds by stabilizing collagen, and so it’s considered vital as an antioxidant.
•    Vitamin E – One important antioxidant is Vitamin E which reflects anti-inflammatory effects on your skin. Vitamin E offers photo protection quite modestly, smoothens, softens and hydrates when applied tropically.
•    Copper Peptides – For rejuvenation of your skin, the latest scientific advances yield Copper Peptides. Copper has properties that naturally reduces wrinkles and fine lines, improves elasticity and firms your skin.

Tips to take care of your mind and body:

1.    Consume a balanced and healthy diet; choose a few things from all the major food groups on a daily basis and include them in your diet. Consume plenty of fiber, vegetables and fruits.
2.    Make sure you lead a quiet and stress free life. The age-old problem of “flight” or “fight” could have been resolved with the use of chemicals that your body releases when it gets stressed. Exercise and sleep well on a daily basis.
3.    You’re bound to feel and look a lot younger through regular exercise, and by drinking thrice a week at least. If your exercise regimen has to be changed drastically, don’t forget to consult your doctor.

How Your Mattress Can Make You Fat

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There has been a tremendous amount of research pointing to the link between obesity and lack of sleep. Of course, the relationship is not all that direct – you do not wake up from a poor night’s sleep and rush to the refrigerator for food. However, once we begin to understand the indirect relationship, it starts to make a great deal of sense, and we can see how our choice in a mattress (or our inability to replace an old, poor-support mattress) contributes to our inability to keep our weight under control.

But first, it is worth noting that adequate sleep (about 8 hours for an adult, but more for children) produces the “right” amount of a hormone called Leptin. This is an appetite-stimulating hormone that increases our appetite when we are sleep deprived (less than 6.5 hours per night). Again, we may not realize it when we wake up after being sleep deprived, but here is the reality.

According to sleep experts and regular people alike, lack of sleep contributes to grumpiness, irritability, inability to focus, and often even secondary body pain and aches. When we find ourselves in such “moods,” we often turn to comfort foods, both as a way to make it through the day (an “energy kick”) as well as a way to feel better, at least in the short-term. These impromptu, high calorie “feel-good” snacks or meals push our calorie intake way up high, but because of a lack of sleep (and therefore reduced physical energy), we are unable to burn those calories in due course.

The end result is weight gain.

Follow that with another poor night’s sleep, and another, and another, followed by several days of unhealthy eating as a way to “make it through the day,” and it becomes obvious how a lack of sleep contributes to obesity.

So why does good, quality sleep evade us? After several nights of poor sleep, it would seem that one would crash and make up for those lost hours of sleep in a single night. This is often true, but a mattress that does not support your pressure points properly will cause you to toss and turn. This results in interrupted sleep, depriving the sleeper of the essential sleep stages that accomplish the most replenishing tasks – late-stage sleep, like REM sleep, has been cited as instrumental in helping sleepers wake up refreshed and energized.

Pressure points are those sensitive areas that, lacking appropriate support, will cause a sleeper to “adjust” the sleeping position to get through the night. Therefore, buying a mattress that achieves pressure point relief is important. Unfortunately, this type of support is most often found only in higher-end, luxury mattresses. (Don’t be mistaken, not all high-end luxury mattresses provide the support you need; just read some of the Mattress Time reviews to see for yourself).

What we can conclude is that a poorly supportive mattress does result in a lack of sleep, something that much of the research fails to identify (more often, work-related stress is cited as the cause of poor sleep, even in participants who claim to experience little stress with their work or studies). And naturally, a lack of sleep will contribute to a self-perpetuation cycle of improper nutrition and lack of physical exercise.

The bottom line is to start with the obvious causes for why you are not sleeping well – is it stress, is it a potential sleep disorder and, finally, is it just that I need to replace my mattress? The verdict might not only surprise you but relieve you as well.



How to Decorate Your Master Bedroom in Shabby Chic Cottage Style

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Shabby chic decor is a synonym of softness and femininity. Old world cottage shabby chic style gains more popularity in interior décor for many women these days because of its unique charm and chicness. Many women, and indeed some men, love the vintage and rustic feel it brings to any room.

Cottage-style shabby chic decor encourages a sense of peacefulness and relaxation, so it is perfect for a master bedroom. Here are some ways to get the look.

Things You will Need:

  • Baskets
  • Craft Paints
  • Curtain Rods
  • Fabrics
  • Flowers
  • Home Furnishings and Accessories
  • House Paints

Step 1:

Choose a traditional-look bed like those sold at HF4you: old maple in spool/spindle style, wicker, iron, brass, or a white-painted four-poster.

Step 2:

Dress the bed in a light, homey fabric – eyelet, cotton chenille, pillow-ticking, or awning stripes – or a pieced quilt. Continue the theme with pillow shams and dust ruffles.

Step 3:

Look for non-matching bedside tables in wicker or with simple turned legs.

Step 4:

Top tables with traditional lamps that reflect humble origins: simple ceramic, terra cotta, milk glass and wicker, or choose candlestick lamps. Use fabric shades in solids or in patterns such as small floral motifs or checks.

Step 5:

Do not worry about matching the bed to the chest of drawers to the tables; you can tie diverse styles together by painting them the same colour. White is a good finish choice. The more natural and organic materials you use the better, as they create a beautifully realized shabby chic decor aesthetic. Go for wood pieces with a natural or roughish stain; and remember vintage and antique pieces are important for extra depth.

Step 6:

Dress the windows simply with tab top curtains, flounced priscillas or Cape Cod curtains; 2-inch wood blinds work well, too. Choose a treatment that allows sunlight to flood the room.

Step 7:

Deck the walls and floors with old-fashioned, casual favourites: floral or striped paper or pastel paint for the walls; soft cotton chenille, striped rag rugs and braided rugs underfoot.

Step 8:

Decorate your tabletops with folk-art animals, dried flowers or casual cut-flower arrangements or ceramic figurines. Carry out the theme with potted-plant cachepots, baskets, or old-fashioned dishes that can serve as catchalls for pocket change and keys.

Step 9:

Add (if your room’s large enough) an antique-style oak chair, topped with a ruffled cushion.

Tips & Warnings

Keep the look light, airy, and casual. The pieces should be a blend of the types of furnishings that proliferate at secondhand stores: serviceable but not fine. These are the pieces you would use to furnish a sun-filled vacation home.

Shabby chic can look old, but it can also be expensive! If you buy bespoke shabby chic furniture made by an individual, you can expect to pay considerably more than you would par for regular furniture, due to the many hours creating such a piece of furniture entails.

Because shabby chic décor involves many small and sometimes intricate items, it can be time consuming to keep clean.


How CBD Has Become A Top Ingredient For Beauty Products

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Marijuana is a natural source of benefits for the body that, in addition to having numerous therapeutic effects, can also help us take care of the most visible part of our body. Creams, soaps, lotions, or body oils: beauty products that include some of the components of cannabis, such as cannabinoids, are very effective in improving our skin. Here we tell you everything you need to know about our favorite plant to always be radiant.

Marijuana is a top solution for those who want to feel good both inside and out. One of the latest brands to bet on marijuana in its line of creams has been One Cannabis World, but more and more aesthetic companies are opting to incorporate some of the chemical compounds of cannabis in their formulas to increase well-being and fight against aging. To compare some of the latest products, see http://www.comparebestcbd.com.

Of the more than 400 components of the plant, cannabidiol (CBD) is the most used and the most effective for moisturizing the skin, reducing the appearance of pimples, and reducing the bags under the eyes. In addition, this potent active ingredient is a huge natural antioxidant, acts as an anti-inflammatory and antibacterial agent, and contains beneficial vitamins, minerals, and amino acids.

Marijuana varieties with a high percentage of THC, which is the compound of the plant that stimulates laughter or feelings of euphoria, well-being, and drunkenness, were and are in high demand. However, continuous studies on cannabidiol have shown that CBD not only manages to counteract the side effects of THC (such as dry mouth or anxiety) but also has very important medicinal properties that make it very attractive as well.

The CBD interacts with the network of receptors that are part of our body’s endocannabinoid system, which plays a fundamental role in the management of a wide variety of processes such as memory, appetite, mood, or pain. Thus, these compounds applied in the form of lotions, gels, and oils have a whole range of therapeutic effects and can contribute to the improvement of dermatitis, dryness, or atopic skin.

Take Care Of Skin And Combat Aging

The skin is the largest organ of the human being and also one of the most delicate. Exposure to the sun, sudden changes in temperature, poor diet, and the passage of time can negatively affect their condition and cause them to suffer dryness and appear spots, expression marks, or annoying granites. For these reasons, it requires perseverance, careful attention, and much care. And what better way to do it than through products with natural components?

Now, if something characterizes CBD is that it does not dissolve in water; That is why it is such a good idea to include this compound in the list of ingredients of fatty products such as creams or ointments that, when applied to the skin, facilitate its absorption. One of these marijuana-based products is Apothecanna Extra Strength Relieving Body Crème menthol cream, designed for a stiff back.

On the other hand, marijuana oil, made from flowers (the parts of the plant with the highest concentration in cannabinoids), is a success when the goal is to treat dry, cracked, and flaky skin. Oily products are also recommended to act on irritated skin and other very common conditions such as eczema.

What Is RTT by Marisa Peer?

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RTT is a type of hypnosis developed by Marissa Peer, made for modern life. It is a deep and powerful therapy but at the same time fast and practical.

During a session with a Marisa Peer trained RTT therapist, of approximately two hours, you will heal and create an internal transformation and you will take away a personalized audio to listen for 21 days to create the new neural patterns and establish the change. Depending on the person and the issue, one session with a therapist is usually enough, though certain topics require more than a single session.

Some of the most common issues are: self-esteem, economic blockages, weight problems, phobias, anxiety, depression, health problems, problems finding a partner, improving physical performance, among others.

The mind has certain universal rules that if you understand them you can use them in your favour.

1. The mind is made to make you survive, therefore the mind moves you away from what it associates with pain and brings you closer to what it associates with pleasure.

 2. You respond to the images you make in your mind and the words you say.

 3. The mind likes what is familiar and does not like what is unfamiliar.

 Through this RTT hypnotherapy technique you will find the root of what is holding you back: associations and beliefs, to free and heal them, and generate new associations, beliefs and internal spaces that act in your favor.

Eyebrow Tattoo: Micropigmentation vs. Microblading, Which Technique is Better?

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If you are tired of seeing your sparse or shapeless eyebrows, you can count on one of these two brow tattoo techniques, microblading or micro pigmentation, to give your face a new attractive look, and symmetry like no other.

The importance of the eyebrows on a woman’s face is infinite, as a good design can greatly change your expression and beauty.

For those who barely have any hairs in the brow area, either because they have suffered disease, or because they do not grow strongly, to those who have scars that need covering, we now have new semi-permanent makeup techniques that exceed all expectations.

Modern Methods

The modern alternative to the classic pencil drawing to change the shape and design of the eyebrows is the tattoo, but do not panic, there are many possibilities that will surely satisfy your needs in this area. Although brow tattooing is known as “permanent eyebrow makeup” it is not forever, like a normal tattoo, in fact the design will lose colour and will need renewing.

So where can you go to get perfect eyebrows? This work is not done in tattoo studios, you must go to specialized quality aesthetic salons like this London based eyebrow tattoo clinic that offer you a guarantee, and above all, well-sterilised areas.

Micropigmentation vs. microblading

Micropigmentation: Among the most advanced eyebrow makeup we find this beauty technique by which you can achieve perfect and natural eyebrows without having to wear the same shape for the rest of your life. It is a temporary tattoo that can last from 1 to 4 years, which varies depending on your type of skin. In this case, the pigments are introduced between the dermis and the epidermis, for a semi-permanent effect.

In addition, it offers you two possibilities, restoring eyebrow hair by hair or applying shading, which can be very useful for those women who do have hair but want to give it a little more density.

Microblading: This technique is very similar to micro pigmentation, but unlike micro pigmentation,, this semi-permanent makeup is done hair by hair, but in a more precise way. In addition, the pigment is injected, by means of a special pencil, not by electrical appliances, into the most superficial layers of the skin. Hence this treatment lasts less time, between a year or two, although, like everything else, at first you will see the colors darker and little by little you will see it fading.

The needles used are three times thinner than those of micro pigmentation, so the results are much more realistic. This type of work has a faster healing than a normal tattoo and also gives a much more natural appearance, such as a 3D eyebrow, that is why if we must choose, we advise you opt for microblading.

There are numerous celebrities now using semi-permanent makeup, including Bella Thorne who has had no qualms about telling, on her social network accounts, how delighted she is with this technique. Another celebrity who has been seduced by these works is the top model Naomi Campbell. And you, do you dare to give your eyebrows a new powerful image?

Beauty Tips for The Older Woman

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Almost all of us agree that the age of the most magnificent splendor, beauty, and serenity of women is that of maturity, also known as the senior, third, or golden age.
This is when a woman knows herself and knows what she really wants. Her personality is fully developed and differs from when she was a younger woman. It is when she has achieved her space in life after having fought in thousands of battles (children, work, relationships, etc.) now its time to focus on herself. Several studies determined that women do not find their sexual peak until 40 to 45 years of age. And 9 out of 10 women over 50 feel no older than when they were 35.

Tips for maintaining beauty into old age

The beauty of the elderly is not linked to the greater use of cosmetics but to day-to-day habits that will help women look their best well into old age.

1. The Skin
We recommend the use of a moisturizer every day for optimal skin care, and always keep the skin clean. Use sunscreen creams to prevent skin aging further.

2. The Diet
In the elderly, a healthy diet must be followed. According to Marian Wolfe, a cook for the elderly at www.lovathouse.co.uk an excellent diet for the elderly is one that covers all the macronutrients, such as the one provided by the Mediterranean diet, which is rich in fruits, vegetables and good fats. Being overweight when elderly decreases life expectancy, so caloric intake shouldn’t be overly high. It is essential to exercise: walking, swimming and gentle aerobics are great exercises as you get older. It is also imperative to relax; stress is the main cause of brain aging and negatively affects the beauty of everyone – whether old or young.

3. Face care
The perfect makeup for women over 60 should be discreet and far from bold. It is advisable to use a night cream and an all-day anti-wrinkle cream to keep the skin smooth and hydrated.

4. Hair care
In the elderly, the hair is weakened especially if it has been punished for many decades with by dyes, perms and extensions. In this case, it is preferable to use specific treatments for damaged hair, such as shampoos with amino acids. If you have completely white hair, use special purple hair shampoos for gray hair, which diminish yellowish-white tones that gray hair often acquires.

If there are problems with hair loss, we recommend going to a specialist to facilitate proper treatment, as hair loss in the elderly can be due to multiple factors such as hormone problems, anxiety, lack of vitamins, sluggish liver problems, etc.

5. Dressing
The important thing is that over the years we will find our personality in the way we dress. We have to be comfortable with how we dress and feel attractive. It is a meaningful way we reflect our character. It is best to wear clothes according to our age – few women over 60 can pull off a mini skirt successfully, but if that makes you feel good, by all means, go for it!

It is vital that older women feel beautiful to increase self-esteem and feel happy.

Curious About Lash Extensions? Here’s What You Should Know

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Celebrities and influencers have become addicted to eyelash extensions. Few resist this aesthetic treatment that allows you to show off a radiant look, even fresh out of bed, and without makeup. And the boom has now reached the high street, where the number of beauty salons offering eyelash extensions has multiplied. Has the bug not bitten you yet? In case you are on the fence, here we will tell you everything you need to know about lash extensions.

Eyelash extensions are one of the most in-demand aesthetic treatments today. And not only among the famous – for sure one of your friends has already tried them, and you are considering it. Getting up with a radiant eyes wide open look is the dream of many women, and with the help of eyelash extensions, it is possible! The perfect selfies taken without makeup that celebrities and influencers share on their feeds, hide some secrets, such as fillers and eyelash extensions.

The list of celebrities who wear them is getting longer: Queen Letizia, Lady Gaga, Kim Kardashian, Laura Escanes, Jennifer López, and Madonna, to name but a few. Of course, each one has her style. While Mrs. Letizia is committed to a more natural style, Kim Kardashian uses very obvious extensions, with a false eyelash effect.

One of the first things you have to know is that eyelash extensions are a complex universe. There is no single treatment. You can choose the number of lashes, their thickness, and also the curvature. According to these three variants, you will get a natural or more sophisticated look, a cat-eye effect, eyeliner, etc. Mabel Joga and Ana Santiago, founders of 3D Eyes, explain that it “is a personalized treatment. In addition to an allergy test, we analyze the patient’s natural eyelashes, their curvature, their length and thickness, and also the shape of the eye, and so we recommend the most appropriate eyelash extensions to enhance their look.”


The first point that we advise you to evaluate is to look for a salon that gives you confidence because putting yourself in the hands of a competent professional is essential to be satisfied with the treatment. It would help if you felt confident the eyelash extensions would not damage your natural eyelashes. This is usually one of the most common doubts: what will happen to my eyelashes? Alba Lahesa, founder of Lashes & Go, replies, “Whenever the correct extensions are used, there will be no problems. Overloading is a crucial issue to control in our work. The main thing is that the technician listens to the client to get the result they are looking for, while also advising on the risks of overdoing it”.


Allow the salon experts to advise who will help you choose the best extensions according to your eyelashes and the shape of your eyes.

3D eyes

Going to a reputable salon ensures the material from which the eyelashes are made, as well as the glue used to adhere them, have passed the controls established by the legislation of the European Union. The most common extensions are silk, polyester or mink hair.

The technique, practitioners assure us, is painless for the patient. Depending on the number of eyelashes placed, the treatment can last from 40 minutes to an hour and a half, because it requires a lot of precision to apply the lashes correctly.

Janette Vince, owner of the popular London salon www.designerlashes.co.uk, tells us that “eyelash extensions are not for everyone, we cannot apply them to eyes that have infections or allergies.” There is no problem if you wear contact lenses (although you will have to take them off during the treatment), or if you wear glasses. Still, Barbara Torres advises saying so before the treatment, so the beautician can best decide the final curvature of the extensions.


The extensions are placed with the help of tweezers and medical glue on your natural eyelashes so that they appear longer, thicker and curved

Eyelash extensions usually last between 3 and 4 weeks. If you liked and want to continue wearing that sexy look, you will have to go for maintenance every month to replenish those that have fallen out. If you don’t want to repeat the treatment, just let them fall off and get the mascara back out!

Eyelash extensions do not require special care, except during the first few days. Eduardo Laguna, owner and expert in Sundara Eyebrow Design, advises, “Do not to wet them until 48 hours have passed, and don’t use vapors, saunas or oils”. It is also important that you know that you should not use mascara and eye makeup remover, especially if it contains oils because that could weaken the glue. Water-based makeup removers are fine to use.

Regarding repeating the treatment, in principle, there is no problem, but it depends, above all, on your natural eyelashes. Alba Lahesa says that “thicker eyelashes have greater resistance. Thinner and weaker eyelashes should rest. We recommend that the client be guided by the technician on the best course of action to maintain the health of the eyelashes.”

The Low Down On Dermal & Lip Fillers

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To explain how dermal fillers and lip fillers work, we have the explanation of an expert, Dr. Frank Rosengaus, author of the book “The Rosengaus Method”, a beauty book that breaks the mold and explains the technology used today to fill in facial wrinkles, as well as its risks and recommendations.

In his book, Dr. Frank Rosengaus explains that “fillers or tissue fillings are used to ‘fill in’ wrinkles or expression lines, replace facial volume loss, correct other skin irregularities, and improve the symmetry of the face.”

To better understand the functioning of the substances that are introduced into the skin to fill hollows, we contacted the author. He told us that the first filler approved in 1982 by the US Food and Drug Administration (FDA) was bovine collagen, which was used to fill the folds that go from the nose to the corners of the mouth (also known as marionette lines).

The second US FDA-approved filler was hyaluronic acid in 1996. It is a natural sugar that we produce and destroy in large quantities in our bodies. Hyaluronic acid has a safety record as a filler of 20 years, during which time it has been the subject of a large number of clinical studies.

According to the doctor, hyaluronic acid represents the substance used in more than 85% of filler applications. This filler has the advantage that there are ways to reverse the treatment, so if the patient does not like the effect, she can undo it with the help of enzymes. However, its use in pregnant women is not advised: “hyaluronic acid is the most commonly used substance as a filler thanks to its natural characteristics, but as a universal precaution it’s not suitable for pregnant women,” said the specialist.

Our dermis naturally produces hyaluronic acid, which reduces with age. To recover the lost volume of the face, to hydrate and ‘refill’ wrinkles the acid is applied by microcannulas in the dermis. In very few cases, it can cause the appearance of a small bruise at the spot it is injected, but it is not very common for this to occur. The filling effect lasts from 6 to 18 months, depending on the degradation capacity of each person, as well as the density of the product.

“Non-invasive procedures can be classified within their temporality: fillings of short duration, medium duration, and permanent.” The doctor states that it is better to choose those that are not permanent and that are reabsorbed, as a permanent product can cause problems without any workable solution.

But what about fillers that have a ‘bad reputation’? According to Dr. Rosengaus, “the risks are not from hyaluronic acid; In some cases with dire results, it is later discovered that unapproved fillers were used, or legal but permanent fillers or plastic derivatives.

Hyaluronic acid has been used for a long time, and there are clinical studies that prove its safety. However, the application must be carried out correctly. “As a surgeon, I know knowledge of anatomy is essential. In conferences, I explain to new doctors they not only have to learn what, but also how.

Medically speaking, according to the doctor, there is a simple formula: from the middle of the face to the bottom is where fillers are optimally applied, and from mid-face up, botulinum toxin (or Botox) should be used.