Nutrition for the skin
As part of your anti-aging plan, a healthy diet, regular
exercise and sufficient sleep are very important. When you
are healthy on the inside, your skin will naturally look better.
The basics of nutrition for the skin, are the same as nutrition
for general, all round good health. Your skin, just like the
rest of the body, needs sound nutrition to continuously regenerate
and slow down the effects of aging.
In particular, your skin needs the anti-oxidant Vitamins
A, C and E. Vitamin C for collagen production and skin healing.
Vitamin A and beta-carotene help keep the skin smooth, decrease
sun-spots, and are important in the fight against sun damage
and acne. Vitamin E is important for the overall health of
your skin. Omega 3 oil is a natural anti-inflammatory, and
helps keep the skin soft, and decreases acne and eczema.
A sensible diet for your skin includes a variety of fresh,
natural foods and an avoidance of processed foods. Taking
a good daily multivitamin can help ensure your anti-oxidant
intake ( see Megavitmin Therapy)
To start with, eat plenty of fresh foods and produce, and
avoid processed foods such as take-aways, pre-packaged cakes
and biscuits and snacks. Enjoy fresh fruits and vegetables,
preferably 4-5 serves per day. Oranges, strawberries, kiwi
fruit and beetroot are excellent sources of bioflavinoids
and Vitamin C, to help strengthen skin capillaries, decreasing
the appearance of broken capillaries. Beta-carotene and Vitamin
A are found in carrots, red pepper and pumpkin, and help in
the management of acne. Getting a variety of colours in your
fruits and vegetables is the easiest way to get a whole array
of nutrients, vitamins and minerals. Try to have fish several
times per week and decrease red meat and dairy products.
The Glycaemic Index (GI) is important. The Glycaemic Index
is a measure of how rapidly food is converted into high blood
sugar levels. High GI foods will tend to cause excessively
oily skin, resulting in acne. Avoid high GI foods such as
those with added sugar like sweets, cordial, soft-drink and
ice cream. Also avoid foods that are made primarily from white
flour, such as white bread and pasta, as well as potatoes.
Wholegrain breads and cereals and Basmati rice are better
for you.
Snacking on healthy foods will prevent cravings for unhealthy
foods. Try snacking on fruit or raw nuts or rice crackers
with a healthy dip, like hommus or avacado spread. Juicing
fruits is another option to consider.
Avoiding certain foods can help in the management of dermatitis
and eczema. Foods that commonly make eczema worse are prawns
and crayfish, milk and eggs and tomatoes. Probiotics found
in yoghurts, as well as omega 3 oil, found in deep sea fish
and flaxseed, linseed and sunflower oil have been shown to
be helpful.
And plenty of water will help to keep your skin hydrated.
Aim for the equivalent of 8 glasses of water, preferably filtered
or boiled, per day.
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Megavitamin Therapy and Supplements
Taking a vitamin supplement will help your skin stay young
and regenerate more quickly, especially after laser and pulsed
light therapies and chemical peels.
Recent research supports the use of high doses of vitamins
and anti-oxidants.
Anti-oxidants help fight against free-radicals, which are
substances that damage the DNA of cells and cause aging.
The benefit of taking Megavitamin Therapy is in addition
to that of a sound and nutritious diet.
In particular, a good multivitamin should have large amounts
of anti-oxidants such as Vitamins A, C and E, selenium, Co-Enzyme
Q-10, and alpha-lipoic acid, as well as bioflavinoids. These
can help prevent the effects of skin damage from excessive
sun exposure and smoking, such as wrinkling and sagging.
Zinc is an important immune-modulator that can help with
infections of the skin and warts, as well as in acne. Chromium
helps with sugar metabolism and can also have beneficial effects
in acne.
Omega 3 supplements are natural anti-inflammatories and help
keep the skin hydrated. They help with the management of acne
as well as eczema.
Carnitine supplements help with fat metabolism and are useful
in the management of cellulite.
More: acne advice, acne scarring therapy
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