9 Tips for healthier looking skin
Your body’s largest organ is your skin and even though it may not be obvious that anything is happening it’s always there working for you by growing new skin cells and shedding the old ones. It is a Non-Stop effort to protect you against the outside world so It’s important for you to remember to take care of your skin now so that you will have healthy skin down the road.
Healthy skin is a combination of different factors diet, lifestyle and skincare. Skincare is a small piece of the puzzle to a healthier life. A bigger piece of the puzzle consists of what you eat and your lifestyle. Your appearance really does not change until you change the way you eat. Despite your skin regiment you will still have days in which you become stressed out so do not beat yourself up if you are struggling with skin issues. Just try your best and do not stress because when you stress it becomes worse.
10# Avoid stress.
Did you know that stress can make your skin more sensitive, reactive, and inflamed. Not only can it ruin your complexion but stress may also lesson your skin’s ability to fight off irritants, allergens or microorganisms leading to sensitive skin or infections.
So the next time you’re feeling stressed out take a few deep cleansing breaths or get a massage. Or even get some sleep, whatever you can do to relax may make you feel better and it will improve the quality of your skin.
9# Eat omega-3 fatty acids
Omega-3 fatty acids are important because they manage the oil production in your skin, and they can help reduce inflammation, acne and premature aging.
If they are not plant-based you can obtain your mega 3 fatty acids from fish, salmon, herring, mackerel, sardines or anchovies. All these are fatty fish which have a lot of omega-3 fatty acids. If you are using plant-based options you have hemp seeds, chia seeds, walnut and flax seeds.
8# Block it out.
Block out the sun’s harmful UVA and UVB rays with a broad spectrum sunscreen. Mini sunscreens are actually far less effective than what is advertised because most people have been found to apply only a quarter to a half of the recommended amount.
If you are not applying sunscreen evenly or thoroughly or reapplying after swimming or sweating you are getting far less SPF than what is recommended. Blocking out sun rays also means covering up with a hat, so buy a new hat or several hats.
7# Quit smoking
Smoking can prematurely age your skin and lead it to become saggy and baggy. Smoking damages the collagen fibers in your skin which ordinarily make it firm and strong. The more you puff the more your skin gets rough.
6# Fight free radicals
Free radicals from the sun can damage the skin quickly. Remember a healthy well balanced diet can help build the raw materials for healthy skin so take a multivitamin every day and load up on brightly colored foods such as fruits and vegetables. Don’t forget to drink plenty of water because severe dehydration can lead to poor skin elasticity.
5# Elasticity cleanse and moisturize.
Stick with a gentle fragrance-free soap or cleanser that will not dry out your skin and it’s natural oils. In terms of moisturizing, make your skin soft and supple by utilizing at least five to ten minutes in the shower which is efficient.
That is more than enough time to rehydrate your skin. Apply creams or ointments such as serums which contain Vitamin C Hyaluronic Acid within a few minutes of finishing the shower while your skin is still moist. As another measure, maybe you enjoyed too much fun in the sun when you were younger and you want to know where you stand?
Consider a skin cancer screening which is an opportunity for you and your dermatologist to work together and assess your level of skin health.
4# Avoid excess sugar
Access sugar is linked to, skin wrinkling, sagging, premature aging. What is it about sugar that causes problems? There is a process called glaciation which happens when there is extra sugar molecules that will attach to the collagen in your skin and make the collagen stiff and less elastic. So your skin loses its firmness and it starts to sag which results in wrinkles.
So you want to prevent wrinkles and you want to keep your skin healthy long-term. It’s a good idea to reduce refined sugars. Remove the snacks such as donuts, cakes, potato chips and other saturates.
3# Avoid high glycemic foods.
What are high glycemic foods? These are foods which can raise your blood sugar. Examples include cakes, cookies, crackers, instant oats, white bread and rice cakes. It’s a good idea to reduce the consumption of these items because there is a link in science between high glycemic foods and acne.
If you’re having issues with your skin breaking out and you want to reduce the problem it would be a good idea to stick with low glycemic foods and medium glycemic foods. Foods such as fruits and vegetables, whole grains,. blueberries, strawberries and more.
1.Eat enough protein and vitamin C
If you are eating a balanced diet you are probably already getting enough protein and vitamin C however, there are still some considerations. Why is protein and vitamin C so important? Both of them are building blocks for collagen and your skin is made out of collagen. So if you want to have healthy skin you need to get enough protein and vitamin C.
Finally,you should eat a healthy and balanced diet regularly and consistently. If you are not eating a healthy diet consistently none of the other tips will be effective.
Nutrition is not about doing one thing, there is no one particular nutrient or particular magic cure for your skin but it’s about doing things in conjunction with each other.
We can all do different diets and still have healthy skin because honestly, there is no one-size-fits-all approach when it comes to nutrition. What makes the most difference is to stick to a diet which is predominantly whole food or minimally processed foods.