Eating healthy food for better skin
is one of the best ways to improve your complexion, but there are plenty of
other steps you can take, while certain supplements
for skin care can also help.
Skin reflects your health
Taking care of your body is
important for healthy skin. The skin can also be a good indicator of your
general health; it can reflect any nutritional deficiencies or underlying
conditions that you may be suffering from.
Follow our 10 step plan for healthy
skin.
Step 1- Drink up
Drink plenty of water (6-8 glasses a
day) to ensure that your skin is sufficiently hydrated. When the skin is
dehydrated, the skin may become dry and wrinkled. As a tastier alternative to
plain water, try herbal Daily Cleanze tea, which also offers antioxidant properties that may help to
improve the health of the skin.
Step 2: Stub it out
Smoking can prevent the skin from
getting enough oxygen, leading it to become discoloured through a lack of
adequate nutrition. The chemicals within cigarettes also contribute to the
breakdown of collagen, the substance which gives skin its elasticity and
firmness. As a result, skin may sag and wrinkle more easily. Tobacco can also
stain the fingers an unsightly yellow colour. By giving up smoking, you can
reduce the ill effects that the habit has on the skin.
Step 3: Love your liver
Like smoking, excessive alcohol
intake can also impact on your skin. Alcohol can restrict the access of
essential vitamins and nutrients to the skin, and also dehydrates the body,
which can cause dry skin. Over time, excessive drinking can cause unsightly
skin issues such as rosacea, a condition that is identifiable by a blushing of
the skin. Reduce the amount you drink in order to improve the health of your
skin.
Step 4: Food for better skin
Try to consume plenty of fruit and
vegetables (5-6 portions per day), as these offer high antioxidant properties.
These can help to rid the body of harmful free radical particles that may
damage the skin. Also try to consume low-fat dairy products; these provide good
levels of vitamin A, a vital nutrient for skin health.
Nutrition experts also recommend
consuming 2-3 portions of oily fish (such as salmon or mackerel) per week, as
these provide essential fatty acids that promote good skin health by fighting
inflammatory conditions like dermatitis.
Step 5: Reduce bad fats
Though some fats, such as those in
oily fish, are good for the skin, other types of fat can be bad for you.
Saturated fats (found in dairy
products like cheese and butter) are okay to consume in moderation, but should
form no more than 11% of your total daily fat allowance. This is because
saturated fats are inflammatory, which can cause uneven skin tone, redness,
spots, and blemishes.
Trans fats, those created to
increase shelf life of produce, are even worse for us because they raise levels
of ‘bad’ cholesterol. This can lead to a clogging or hardening of the arteries,
meaning that blood circulation is negatively affected. This lack of circulation
prevents the skin from getting an adequate blood supply, and deprives it of
receiving the essential nutrients it needs. To improve skin health, try to
eliminate trans fats from your diet.
Step 6: Beware of the sun
A little sun exposure is actually
good for us; the skin uses the sunlight to produce vitamin D, a vital nutrient
for bone health. However, overexposure to the sun’s ultraviolet rays can harm
the skin through sunburn. Over a longer period of time, too much sun can
increase the risk of developing skin cancer.
When in the sun, remember to wear a
sun lotion with a high sun protection factor (SPF), and limit exposure during
the most intense hours (11am-3pm).
Step 7: Look after your stomach
Digestion is important to the skin’s
appearance. A poor diet or food intolerances can present themselves in the
shape of acne breakouts, rashes, or flushing of the skin. Try adding a probiotic supplement such as DigestiWell Plus to your diet, to increase the friendly bacteria in your
system and aid digestion.
Step 8: Take evening primrose oil
Evening primrose oil is one of the most common supplements for skin. It contains
the omega 6 fatty acid GLA which is thought to help reduce dryness and
itchiness. Evening primrose oil is therefore often taken by people who suffer from dry skin
conditions such as eczema and dermatitis.
Step 9: Zinc
Zinc is
an essential trace element that can help to boost the immune system, helping
the body to guard against infection and illness which may cause skin
conditions. Zinc is also vital to the production of new skin cells, and is
therefore thought to be important in repairing damaged skin. Taking a zinc supplement can help
to boost levels in the body, and may be beneficial if you suffer from poor
skin.
Step 10: Check your tolerance
Certain foods can cause an allergy
in some people, one of the symptoms of which may be an itchy rash on the skin.
If you believe you may have had an allergic reaction, consult your doctor who
may provide an allergy test to identify which food is the cause.
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