Most people don\u2019t give a second\u2019s thought to their skin \u2013 unless they\u2019re scowling at the wrinkles or wobbly bits in the mirror. It\u2019s already doing a fabulous job keeping your insides in, protecting you from infection and radiation, and keeping you warm. There\u2019s also a huge amount you can do to keep your skin looking healthy and fresh and \u2013 I\u2019m happy to tell you \u2013 stave off the wrinkles without buying that expensive anti-ageing cream. Read on to find out how.<\/p>\n\n\n\n
Alcohol, caffeine, food additives like flavourings and colourings, salt, sugar, and tobacco are full of cell-damaging free radicals, which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can. <\/p>\n\n\n\n
Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth \u2013 they\u2019re nature\u2019s perfect skin plumpers. Just in case the word \u2018fat\u2019 sends a red flag up for you, I want to reassure you that scientists have finally admitted all that\u2019 fat is bad for you and makes you fat\u2019 propaganda was flawed. Eating the right fat is not only not<\/em> bad, it is really, truly GOOD for your health.<\/p>\n\n\n\n Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body \u2013 not just your skin. They reduce the speed of skin ageing and degeneration. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins and can create skin-damaging free radicals. A couple of simple exercises are these: make a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim to \u2018eat a rainbow\u2019 over the course of the week \u2013 that means picking as many different colours of fruit and veg as you can.<\/p>\n\n\n\n As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts.<\/p>\n\n\n\n Keep skin cells plump and full or your skin will look shrivelled and dehydrated \u2013 a long cry from that radiant glow you\u2019re going for. Cells also need water to rebuild and to remove the build up of waste products (toxins). It\u2019s a very simple (and free) step that most people don\u2019t prioritise and yet the results and be striking. Aim for at least 2-3 litres a day depending on weather conditions and your level of exercise. You\u2019ll soon see the benefit for you skin.<\/p>\n\n\n\n Vitamin C for collagen production. Foods to include: blackcurrants, red peppers, kale, collard leaves, broccoli, kiwis, oranges, courgettes, cauliflower and spinach, citrus fruit.<\/p>\n\n\n\n Vitamins A, C, E and selenium are antioxidants that limit the damage done to collagen and elastin fibres by free radicals. Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, mushrooms.<\/p>\n\n\n\n Vitamin A helps control the rate of keratin. A lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, romaine lettuce.<\/p>\n\n\n\n Vitamin D. Skin cells produce a chemical that is converted into vitamin D in sunlight. It\u2019s important for many functions in the body, including immunity, blood sugar balance and bone health. It\u2019s hard to get enough vitamin D from food alone, but too try to include more sardines, salmon, tuna, swordfish, eggs, orange juice, and fortified margarine, fortified cereals \u2013 and don\u2019t forget a daily dose of getting out into the sun!<\/p>\n\n\n\n Zinc for the production of skin cells. A lack of zinc can result in poor skin healing, eczema and rashes. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, scallops.<\/p>\n\n\n\n Essential fats for making cell membranes. A lack of essential fats causes cells to dry out too quickly, resulting in dry skin. Foods to include: oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, tofu.<\/p>\n\n\n\n The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream. So if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl\/laureth sulfate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients \u2013 often they may be marked as paraben-free.<\/p>\n\n\n\n A targeted nutrition plan can work wonders for skin problems like acne, eczema, psoriasis and so on. This kind of personalised nutrition is often poorly understood and isn\u2019t really talked about in the media. It doesn\u2019t work to just add to your diet a single \u2018superfood\u2019. However, a bespoke plan that takes into all of your skin \u2013 and health \u2013 concerns can make a huge difference.<\/p>","protected":false},"excerpt":{"rendered":" Most people don\u2019t give a second\u2019s thought to their skin \u2013 unless they\u2019re scowling at the wrinkles or wobbly bits in the mirror. It\u2019s already doing a fabulous job keeping your insides in, protecting you from infection and radiation, and keeping you warm. There\u2019s also a huge amount you can do to keep your skin […]<\/p>\n","protected":false},"author":1,"featured_media":712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mo_disable_npp":"","footnotes":""},"categories":[19],"tags":[26],"class_list":["post-711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ageing","tag-4-5-minutes"],"acf":[],"_links":{"self":[{"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/posts\/711","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/comments?post=711"}],"version-history":[{"count":0,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/posts\/711\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/media\/712"}],"wp:attachment":[{"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/media?parent=711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/categories?post=711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aspiranthealth.com\/de\/wp-json\/wp\/v2\/tags?post=711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Eat back the clock<\/h3>\n\n\n\n
Drink up!<\/h3>\n\n\n\n
Helpful nutrients for skin health<\/h3>\n\n\n\n
Watch what you put on your body, too<\/h3>\n\n\n\n
Learn how to deal with problem skin<\/h3>\n\n\n\n