Professional beauty magazine article
Cutting edge nutrition to enhance your skin care regime!
By Vanessa De Ascencao
SKIN AND NUTRITION
Your skin is a remarkable barometer of your body’s health and is therefore affected by how well you are internally. So getting your body’s systems working optimally is crucial to addressing skin problems. Diet is also key – eating foods which nourish your body while limiting those which are toxic or contribute no nutritional value is important.
Skin Nutrition:
The health of your skin depends on 3 basic elements:
1. The quality of nutrients taken in from your diet
2. How well these nutrients are digested and absorbed
3. The effectiveness of the bodies waste removal
Your skin is your body’s largest organ and barrier from the outside world. When your skin is constantly exposed to pollutants and UV damaging rays over an extended period of time, it becomes more vulnerable to free radical damage. Excessive free radical exposure through a toxic diet and environmental pollutants harm the skin by damaging DNA and cell membranes that keep the skin plump and firm.
Over time, skin cells can no longer perform their normal functions such as healthy cell turnover, processing nutrients and eliminating waste. This can trigger irritation, inflammation and destroy collagen/elastin resulting in thin, wrinkled and blotchy skin.
Along with a healthy lifestyle, cleansing programs are great to help “clear” those key filters in the body to promote vitality and overall wellbeing
It is important to nourish and balance each cell in the body with proper nutrients and water to help skin look and feel great. The human body has an innate intelligence; give the body what it needs (not what it desires), and the body will take care of all aspects of its health. The skin is part of the body, and it has many functions. It is the largest organ of the body. It serves as a protective cover, helps to regulate the body’s temperature, defends the body against foreign invaders (through the immune system), and helps the body’s detoxification process. It is also called “the third kidney.” If the kidney’s elimination pathways are backed up, toxins will eliminate through the skin. It is important to examine and incorporate the nutritional foundations.
Beautiful skin on the outside begins with good health on the inside. Skin will suffer dearly from the damage you cause on the inside if you don’t get enough sleep, smoke, drink too much alcohol, do not eat properly, and do not take nutritional supplements. The condition of skin is a direct reflection of our health; what is going on inside the body will be reflected on the outside of the body. Your lifestyle and the kind of dietary nutrients you consume have a big impact on the appearance of our skin. It is important to take care of the body the way nature intends. The body will take care of the rest: a healthy body, more energy and beautiful complexion.
With a fast paced lifestyle, a good diet may get overlooked. It may seem overwhelming to make a diet plan and stick to it. It is easier to find the most convenient foods to prepare. In a pinch, it is easier to take the magic pill, be it fast food, sodas, coffee or alcohol to feed your hunger or boost your energy. But this kind of diet will rob vital energy and deplete overall health. Health and skin care need a plan that will work for the duration of a lifetime. The eating habits you put in place today will yield either good or challenged health and skin quality for the rest of your lifespan.
Vanessa Top tips for glowing healthy skin at any age!
1. Drink more water and eat plenty of fresh fruit and vegetables. Sounds obvious, but it can make a real difference.
2. Limit your intake of sugary foods, refined carbohydrates (white bread etc) and anything fried.
3. Eat more antioxidant-rich foods such as carrots, pumpkin, watercress, berries, broccoli, fish and seafood.
4. Boost your intake of essential fats that help to keep your skin soft and supple – so eat a handful of unsalted nuts and seeds each day and have oily fish a few times a week.
5. If you experience other health issues – particularly with digestion or hormone balance – these can manifest in skin problems, so take steps to find out more and address these
Beautiful skin lifestyle eating plan!
Due to the diverse nature of skin disorders and the many different underlying causes, it is impossible to give blanket guidelines which will cover all situations. So below are some guiding principles for an optimum diet.
We all know that diet is essential to staying young and one of the key factors in environmental ageing. Sugar hastens the degradation of elastin and collagen, In other words, it actively ages you.
The key to anti-ageing is eating a low glycaemic index (a ranking system for carbohydrates based on their effect on blood glucose levels) and a high intake of antioxidants.
Aim for a daily diet that includes:
• Pure water – drink six to eight glasses every day.
• Colourful fruit & vegetables – five servings that include red/orange/yellow vegetables and fruits, purple foods, green foods, ‘seed’ foods such as peas or broccoli, onions, leeks and garlic.
• Fresh seeds – a tablespoon a day, for example pumpkin, sunflower, sesame or ground hemp/linseed.
• Cold-pressed seed oils - a tablespoon, for example with salads, drizzled over vegetables
• Vegetable sources of protein – enjoy foods such as soya, beans, lentils and quinoa
• Fibre-rich foods – rather than white refined foods, enjoy whole grains, root vegetables, lentils and beans.
• Natural yoghurt – choose low fat, live and organic
Limit your intake of:
• Alcohol – or avoid it completely.
• Tea and coffee – no more than 2 cups per day.
• Red meat – no more than three times per week. Have fish, organic chicken, game or vegetable sources of protein instead.
• Cheese and milk – try using dairy alternatives such as soya.
• Grain foods (those made from wheat, oats, rye etc) – have no more than two portions daily.
Exclude:
• Sugar – including sugary foods and drinks such as sweets, jams, many cereals, biscuits, cakes and desserts.
• Refined carbohydrates – such as bread, biscuits, cakes, pastries, pastas and any foods containing white flour.
• Chemicals added to food, which includes many canned and most preserved or processed foods.
• Fried and fatty foods – chips, crisps, cream, ice cream etc.
• Trans and hydrogenated fats found in many processed foods and margarines.
• Smoking.
Using these guidelines, a day’s meals may look like this:
Breakfast: natural, live yoghurt with chopped fresh fruits and a handful of pumpkin seeds.
OR a bowl of organic rolled oats with berries or grated apple and some fresh natural plain yogurt.
Lunch: A large vegetable salad with tinned salmon, tomato, celery and spring onion, with olive oil and lemon juice. You can also alternate with chicken breast or tuna or even some chickpeas and quinoa.
OR a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground pepper.
Dinner: a hot meal of grilled fresh fish, chicken or lean meat or a vegetarian alternative made from beans, or quinoa.. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can ‘steam-fry’ vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them.
Snacks: fresh fruit, raw nuts (eg almonds, hazelnuts or Brazils), pumpkin and sunflower seeds, raw vegetables such as carrots, broccoli, celery and cucumber.
Drinks: at least six glasses of water, herbal and fruit teas (beware of artificially flavoured or sweetened ones), diluted fresh fruit and vegetable juices, occasional smoothies, freshly made with fruits/vegetables.
Essential nutrients for healthy skin
Of all the news coming from the beauty community, the loudest buzz may be about the power of vitamins, minerals, and other nutrients to give skin a more radiant, healthy, and, yes, youthful glow.
The excitement is focused not only on creams and lotions you put on your skin but what you put into your body as well. Health experts say that vitamins and minerals in all forms play an integral role in a healthy complexion, whether the source is food, supplements, or even a jar of cream.
Supplements
To keep your skin super healthy I recommend you take:
• Spirulina which is rich in Vit K, E, A, and carotene
• Omega 3
• ALA
• DMAE
Here’s why:
Vitamins Good for Skin Nutrition
Spirulina - Marine Algae, the latest in nutraceutical skin care!
Spirulina, the wonder nutrient for the skin.
It not only contains just about every skin nutrient you need, but it cleanses and purifies the body, It naturally detoxes daily! “Spirulina platensis…has an antioxidant system which prevents the harmful action of radicals in the dermis and epidermis” Dr Ivonne Almiral, Havana University
Its outstanding nutritional profile also includes the essential fatty acids, GLA fatty acid, lipids, the nucleic acids (RNA and DNA), B complex, vitamin C and E and phytochemicals, such as carotenoids, chlorophyll (blood purifier), and phycocyanin (a blue pigment), which is a protein that is known to inhibit cancer.
Vitamins C, E, A, K, and B complex can all help improve skin health. Here's how:
Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure.
Vitamin C and E help by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.
Vitamin A. If your vitamin A levels are up to snuff from the foods you eat, adding more probably won't do much more for your skin. That said, if those levels drop even a little below normal, you're likely to see some skin-related symptoms, including a dry, flaky complexion. That's because vitamin A is necessary for the maintenance and repair of skin tissue. Without it, you'll notice the difference. Fruits and vegetables are loaded with vitamin A.
Vitamin B Complex. When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms.
Most people get enough biotin without even trying. It's found in many foods including bananas, eggs, oatmeal, and rice, plus your body also makes some biotin on its own.
Vitamin K. As the nutrient responsible for helping blood clot, Vitamin K won't do much for your skin from the inside. But studies presented to the American Academy of Dermatology in 2003 showed that topical vitamin K works well to reduce circles under the eye as well as bruises. In research published in the Journal of the American Academy of Dermatology in 2002, doctors from the University of Miami School of Medicine found that skin treatments with vitamin K cream after laser surgery significantly reduced bruising.
Spirulina provides you with:
• polysaccharides
• chlorophyll blood purifier
• phycocyanin (blue pigment - inhibits cancer)
• iron (easier absorbed than iron supplements)
• magnesium
• selenium
• potassium
• calcium
• chromium
• copper
• manganese
• phosphorus
• sodium
• zinc
• vegetable protein
• provitamin A
• B complex vitamins (the highest source os B12)
• beta carotene (10 times more concentrated than in carrots)
• vitamin E
• carotenoids
• rare essential fatty acids (GLA)
• carbohydrates
• enzymes
• sulfolipids
• glycolipids
Impressive health benefits of spirulina discovered by the extensive world-wide research:
• Inhibits penetration of viruses into body cells
• Inhibits replication of HIV-1, Herpes, Influenza, Mumps and Measles virus
• Prevents and in some cases also reverses cancer (all types)
• Supports the formation of red blood cells
• Protects you against allergic reactions
• Reduces blood cholesterol
• Regulates blood sugar
• Decreases appetite
• Helps to control your weight
• Reduces inflammation
• Boosts your immunity and energy levels
• Removes heavy metals (cadmium, arsenic, mercury, lead, PCB, ...)
• Protects from environmental toxins
• Increases mental energy
• Repairs DNA damage
• Reduces high blood pressure
• Increases antibody responses
• Accelerates recovery from any ilness
• Improves digestion
• Increases energy and alertness
• Improves gastrointestinal and digestive health
• Enhances natural cleansing and detoxification
Beyond Vitamins and Minerals: The New Skin Nutrients
Some of the more exciting new skin research looks beyond vitamins and minerals to other nutrients that when taken internally can have remarkable effects on your skin.
Alpha-Lipoic Acid. A powerful antioxidant, hundreds of times more potent that either vitamin C or E, alpha-lipoic acid may turn out to be a super boost for aging skin. What makes it so special, say skin experts, is its ability to penetrate both oil and water, affecting skin cells from both the inside and the outside of the body. Most other antioxidants can do one but not both.
DMAE. Another powerful antioxidant, this nutrient has one of the strongest appetites for free radicals. It works mostly by deactivating their power to harm skin cells. It also helps stabilize the membrane around the outside of each cell so that assaults from sun damage and cigarette smoke are reduced.
DMAE also prevents the formation of lipofucsin, the brown pigment that becomes the basis for age spots.
Essential Fatty Acids (EFAs). If your skin is dry, prone to inflammation, and frequently dotted with white heads and black heads, you may be lacking essential fatty acids, nutrients that are crucial to the production of skin's natural oil barrier. Without an adequate supply of EFAs, the skin produces a more irritating form of sebum, or oil, which can result in problems.
Don’t neglect these other lifestyle factors!
Sleep
When interviewed Ines de la Fressange, the original supermodel and Chanel muse, she told the world her top anti-ageing tip was sleep.
And she's right. Sleep deprivation is lethal in ageing terms. When we sleep, our cells regenerate. We also remove toxins and activate immune system cells.
But of course, it isn't just a question of sleeping any old way you like.
According to Melanie Vasseur, from Vasseur Scientific Skincare, a San Diego-based skincare company, "Sleeping on your side is the second cause of wrinkles after the sun, as when you sleep on your side you are ironing in wrinkles on your skin.
And it's not only your face you need to worry about - sleeping on your side can cause wrinkles.
Sex
Sex is actually very anti-ageing. During sex, the body secretes the steroid hormone DHEA which is linked to longevity.
Sex is also relaxing and good for the circulatory system. In addition it reduces cholesterol and stimulates the oxygen supply to cells.
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