Eat Your Way To Good Skin
Catherine Saxelby
Olay Regenerist Retinol 24 Max Moisturizer, Retinol 24 Max Night Face Cream
|
Forget the hype surrounding glycolic peels, liposomes, pricey 'rejuvenation' creams and antioxidant serum. If you're after a clear glowing skin, you can't go past healthy eating plus a good skin-care routine. For radiant skin with elasticity, firmness and a healthy glow, what you really need is right in your kitchen.
Skin - your largest organ
Your skin is the body's largest organ. It has a greater surface area than any other organ and it needs to be nourished with the right foods.
It functions as a barrier between you and the environment, protecting you from burning ultra-violet light, damaging pollution, humidity and the over-dryness of air-conditioning.
Skin uses sweat to help regulate the body's temperature and also to rid the body of small amounts of waste.
8 ways to look after your skin
Keep out of the sun
Apply 15+ sunscreen to your face every day but particularly during 12 and 2pm in summer when the sun's rays are strongest (today many moisturisers and lip balms also contain blockout).
Quit smoking
Smoking will leave you with deeper and darker wrinkles.
Avoid crash diets or strict detox regimes
Repeatedly losing and then gaining weight can leave its mark on your skin, causing sagging and wrinkles. Fat-free diets are often lacking in essential vitamins and rob your skin of vital anti-ageing nutrients.
Drink plenty of water
Water keeps your skin hydrated. Even mild dehydration will leave your skin looking tired, dry and washed out. Drink 6 to 8 glasses of water a day. If you don't like the taste of tap water, invest in an inexpensive filter jug which removes the off-taste and odour. Water is the least expensive and has no kilojoules (calories). Keep a bottle of water in the car and at your desk at work to remind yourself to drink.
Eat the 'good' fats
Nuts, avocado, seeds and quality oils provide essential fatty acids which act as a natural moisturiser for the skin. These fats also supply vitamin E, an antioxidant that will help protect against free radicals.
Tuck into vegetables and fruits
A diet high in vegetables, salads and fruits supplies your body with powerful antioxidants that can protect against the damage done to cells by free radicals which come from pollution, sunlight and smoking. These include vitamin C, beta-carotene, carotenoids, flavonoids and other natural plant protectors. There's also early research suggesting these compounds can help hold back the signs of ageing.
Make your carbs low in GI*
Swap over to grainy bread, porridge, wholegrain cereals, legumes, pasta and other low GI carbohydrates. These slowly-digested types release their glucose into the blood slowly and don't trigger the over-production of insulin. According to an Australian study from RMIT University on teen acne, too much insulin accelerates sebum production and sets the scene for oily skin and pimples.
Limit alcohol
Alcohol dehydrates as well as depletes the body of vitamin B1 and folate.
* What is GI or glycemic index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. For more information, see our article on The Glycemic Index.
About the author: Catherine Saxelby is a dietician and nutritionist who writes articles on health and well being for Australian health insurance provider ahm. She regularly provides healthy eating and nutrition advice for people looking for health insurance and health cover.To know more about,visit our site www.ahm.com.au
Skin - your largest organ
Your skin is the body's largest organ. It has a greater surface area than any other organ and it needs to be nourished with the right foods.
It functions as a barrier between you and the environment, protecting you from burning ultra-violet light, damaging pollution, humidity and the over-dryness of air-conditioning.
Skin uses sweat to help regulate the body's temperature and also to rid the body of small amounts of waste.
8 ways to look after your skin
Keep out of the sun
Apply 15+ sunscreen to your face every day but particularly during 12 and 2pm in summer when the sun's rays are strongest (today many moisturisers and lip balms also contain blockout).
Quit smoking
Smoking will leave you with deeper and darker wrinkles.
Avoid crash diets or strict detox regimes
Repeatedly losing and then gaining weight can leave its mark on your skin, causing sagging and wrinkles. Fat-free diets are often lacking in essential vitamins and rob your skin of vital anti-ageing nutrients.
Drink plenty of water
Water keeps your skin hydrated. Even mild dehydration will leave your skin looking tired, dry and washed out. Drink 6 to 8 glasses of water a day. If you don't like the taste of tap water, invest in an inexpensive filter jug which removes the off-taste and odour. Water is the least expensive and has no kilojoules (calories). Keep a bottle of water in the car and at your desk at work to remind yourself to drink.
Eat the 'good' fats
Nuts, avocado, seeds and quality oils provide essential fatty acids which act as a natural moisturiser for the skin. These fats also supply vitamin E, an antioxidant that will help protect against free radicals.
Tuck into vegetables and fruits
A diet high in vegetables, salads and fruits supplies your body with powerful antioxidants that can protect against the damage done to cells by free radicals which come from pollution, sunlight and smoking. These include vitamin C, beta-carotene, carotenoids, flavonoids and other natural plant protectors. There's also early research suggesting these compounds can help hold back the signs of ageing.
Make your carbs low in GI*
Swap over to grainy bread, porridge, wholegrain cereals, legumes, pasta and other low GI carbohydrates. These slowly-digested types release their glucose into the blood slowly and don't trigger the over-production of insulin. According to an Australian study from RMIT University on teen acne, too much insulin accelerates sebum production and sets the scene for oily skin and pimples.
Limit alcohol
Alcohol dehydrates as well as depletes the body of vitamin B1 and folate.
* What is GI or glycemic index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. For more information, see our article on The Glycemic Index.
About the author: Catherine Saxelby is a dietician and nutritionist who writes articles on health and well being for Australian health insurance provider ahm. She regularly provides healthy eating and nutrition advice for people looking for health insurance and health cover.To know more about,visit our site www.ahm.com.au