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

Healthy Food Guide (Australia) - - CONTENTS -

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.

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