FOODS FOR GLOWING SKIN
Why a good Some people seem naturally blessed with smooth, clear skin radiating good health. But better lifestyle habits can really help your face glow every day! diet shows on your face
Protect from the inside out!
Healthy skin has youthful qualities — it’s elastic, even-toned and radiant. But why do some of us lose these qualities faster than others and age prematurely?
Genetics play a big part in the speed and degree of ageing in the skin, but research has shown that environment and lifestyle have an impact too. Smoking, pollution and too much sun are the most common culprits causing skin damage. But what about the sort of food you put on your plate? Is it possible to use nutrition to fight premature skin ageing and get that healthy glow from the inside out?
In fact, making the right diet and lifestyle choices can offset some of the damage. HOW TO SLOW THE CLOCK 1 Don’t smoke Smoking causes significant skin damage. Research comparing smoking and non-smoking twins reveals smoking can cause premature skin sagging, deep wrinkles and dark under-eye circles, while at the same time promoting pigmentation and scaly skin.
Cigarettes conceal many pollutants. Carbon monoxide is the chief culprit behind skin damage from cigarettes, depriving cells of the oxygen they need and causing premature cell death. By retirement age, someone who has habitually smoked cigarettes can look more than a decade 2 older than someone who has not smoked. Eat more fruit & veg Evidence suggests that antioxidants in brightly coloured fruit and vegies collect in your skin and act like an internal ‘umbrella’, providing a Skin Protection Factor (SPF) effect of around 3–4 from the inside out. Antioxidants include:
Beta-carotene, found in orange vegetables like carrots, sweet potatoes and mangoes
Lycopene, which gives tomatoes and watermelons their bright red colour
Lutein, the yellow pigment in kale and spinach. Eating a balanced diet high in whole fruit and vegetables is the best and safest way that you can achieve and preserve youthful-looking skin through nutrition. It provides weight benefits too!
3 WATCH THE SUGAR Sugar and high-Glycaemic Index (GI) foods such as cakes, biscuits and soft drinks raise blood sugar levels and increase glycation, a process that damages elastin and collagen and speeds up skin ageing. So it makes sense to cut back on these foods as part of 4 your anti-ageing plan. Be sun sensible Your skin needs protection from the sun, whose UV rays can cause damage, even on cloudy days. Large doses of UV rays cause ageing. They penetrate the upper layers, affecting connecting tissue and blood vessels, which leads to wrinkles. Sun exposure also increases your risk of skin cancer.
Cancer Council Australia recommends protecting skin with clothing, a wide-brimmed hat and UV protective sunglasses. It also recommends seeking the shade and using at least SPF 30+ sunscreen — 20 minutes before you head outdoors and then every two hours afterwards. 5Limit alcohol Some people find alcohol causes flushing of the skin, which can trigger rosacea, a chronic redness caused when the blood vessels enlarge and produce excessive blood flow. Although the redness usually reduces, over time it can lead to a permanent enlargement of the blood vessels and visible ‘thread veins’ on skin.
If alcohol makes you stressed and anxious, it can also increase the production of androgen hormones that trigger acne. Alcohol also causes the skin to dehydrate, with fluid loss leading to flakiness and puffiness around the eyes. 6GET YOUR BEAUTY SLEEP Researchers have found that not getting enough sleep increases the likelihood of wrinkles and fine lines, and inhibits the skin’s ability to recover after exposure to the sun. Sleep allows your skin to regenerate. Without enough sleep you’re more likely to become stressed, thereby restricting the blood flow of nutrients to the skin.