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What You Put in Is What You Get Out – Skin Care Edition

We all do want to have clear, smooth skin, free of hyperpigmentation but often times this may be difficult to achieve. Having a proper skin care plan is of importance in acquiring these results. In previous blogs, we discussed things that can be bought as well as kitchen items that can be used topically to get rid of hyperpigmentation. Here we discuss how we can achieve healthy, smooth, acne-free skin through the things we put in.

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Diet

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1. Hydration

Drinking water is very beneficial to the skin. Here are some benefits it may have: –

  • Improves pH balance
  • Flushes toxins; drinking water flushes and removes toxins from the skin thus improving the skin’s appearance.
  • Prevents pimples and acne; drinking water allows for the maintenance of healthy skin rejuvenation and collagen production. This helps to reduce acne and acne scars. Drinking water also reduces blood sugar levels. High blood sugar levels can increase the amount of acne that you will have on your skin
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  • Moisturizes; drinking an increased volume of water moisturizes your skin. Especially on cold days when your skin may become dry, drinking water helps.
  • Improves elasticity
  • Reduces wrinkles; studies have shown that drinking water can reduce wrinkles.
  • Reduces puffiness; when dehydrated, your body cells natural response will be to absorb water and hold on to it. This will lead to puffiness.
  • Faster healing; when the skin is hydrated, the heart can easily rush oxygenated blood and other nutrients to the wound site thus allowing it to heal.
Skin Care

2. Nutrition

Eating healthy is a major factor in having healthy skin. Some foods that can be eaten are: –

  • Carrots; carrots contain beta carotene that converts to vitamin A. This vitamin is necessary for the skin because it repairs skin tissues and protects the skin from harmful radiation. They also prevent the collection of fat and bile in the liver, flushing it. Removal of these toxins slows down ageing and makes your skin look more youthful.
  • Green tea; green tea contains antioxidants that help to reduce skin irritation, redness as well as swelling. It also lowers stress and improves sleep patterns.
  • Citrus Fruits; citrus fruits like oranges contain vitamin C. vitamin C is a potent antioxidant which affects free radicals which are released due to sun exposure. These free radicals can damage collagen, elastic and fibers that sustain skin structure. Vitamin C improves acne inflammation and makes your skin firm and tight. So, this is something that you can definitely add to your diet.
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  • Berries; they are full of polyphenols, which are powerful antioxidants as well. They also contain Vitamin A, C and E. Berries can also increase collagen production. This keeps the skin strong and elastic.
  • Tomatoes; tomatoes contain a large amount of Vitamin C. Vitamin C is widely used in skin care. It is a potent antioxidant which affects free radicals which are released due to sun exposure. These free radicals can damage collagen, elastin and fibers that sustain skin structure. This food helps protect against skin cancer, reduce the risk of sunburns, promotes wound healing, stimulate collagen production among other things.
  • Nuts (Almonds, walnuts, pistachios, and cashews); these nuts in particular are packed with healthy vitamins (A, C, E) and minerals such as copper and zinc which enables elastin development. Zinc aids in the repair of damage tissue and heals wounds while copper is effective in acne treatment.
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  • Sweet potato; sweet potatoes are rich in Vitamin C and E. It also contains pantothenic acid, an essential vitamin also known as Vitamin B5, which has hydrating, soothing and moisturizing abilities.
  • Red or yellow bell peppers; they are a good source of Vitamin E and Vitamin C. Keeps the skin youthful.
  • Meat; dairy products, such as egg yolks, are rich in Vitamin A which is necessary for skin tissue regeneration. Anti-ageing products often times contain vitamin A.
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  • Sardines; phosphorus (helps to remove waste, and repair damaged tissue), vitamin D (helps prevent the skin from prematurely ageing and also treat skin conditions such as psoriasis and eczema) and omega -3 fatty acids (this moisturizes the skin) can be found in sardines.
  • Salmon; salmon is rich in Omega 3s and have anti-inflammatory properties that help to reduce acne and keep your skin looking healthy
  • Avocado; avocados contain healthy fats that benefit the skin. Getting enough of these healthy fats are essential in keeping the skin flexible and moisturized.
  • Mangoes; mangoes contain vitamins such as Vitamin E, A and C. They help to reduce sun damage because of their naturally occurring antioxidants, which support collagen formation because mangoes are rich in vitamin C and reduces acne and ageing.
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  • Broccoli; broccoli is a good source of minerals and vitamins in your diet. This vegetable has become very important as it relates to skin care. It contains zinc, Vitamin A and Vitamin C. It also contains lutein which protects the skin from oxidative damage. Oxidative damage is responsible for wrinkled or damaged skin.
  • Soy; soy contains isoflavones that can either mimic or block estrogen in the body. It increases collagen and improves skin elasticity and skin dryness.
  • Dark chocolate; studies have shown that it helps to improve skin by making it less rough and scaly. It also makes your skin less sensitive to sunburn. Excellent excuse to eat chocolate!
  • Red grapes; red grapes contain resveratrol which has a wide range of health benefits, one of them being the reduction of ageing.
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Foods To Definitely Avoid To Get Better skin

  • Alcohol; alcohol consumption can cause dry skin, dark circles (alcohol can break your sleep cycle and this causes dark circles), Rosacea (this occurs when your face flushes, this usually occurs on the cheeks, nose, chin and forehead), sun sensitivity (this cause your skin to itch or turn red when you are in the sun), psoriasis flares (this can be triggered by alcohol as well.  Alcohol does not mix well with psoriasis treatments) and decreased elasticity of the skin.
  • Caffeine; some studies show that caffeine can make acne worse.
  • Fast foods; all that oil from fast foods (unhealthy fats) can cause pimples and more severe acne, irritation, and itchiness
  • Processed foods; this encourages the degradation of collagen and elastic in your skin. This leads to a loss of firmness as well as premature sagging of the skin.
  • Sugar; sugar causes your skin to prematurely age because it causes the breakdown of collagen and elastin.
Skin Care
Skin Care

Supplements That Should Be Taken

Vitamins and nutrients are essential for body function. Some persons get all the necessary vitamins and minerals needed while others do not. In the latter case, a little boost is needed. Here are some supplements that can be taken to promote skin care: –

  • Vitamin D; this vitamin prevents the skin form prematurely ageing. Studies have shown that vitamin D has helped in treating skin conditions such as psoriasis and eczema.
  • Vitamin C; vitamin C is a potent antioxidant which affects free radicals which are released due to sun exposure. These free radicals can damage collagen, elastin and fibers that sustain skin structure. Vitamin C improves acne inflammation and makes your skin firm and tight.
  • Vitamin E; recommended supplementation of 400IU. This is the most lipid -soluble antioxidant in tissues. It aids in the reduction of sun exposure damage and carcinogenic damage. It also reduces wrinkles and skin lines (used in many anti-ageing creams)
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  • Vitamin K; this vitamin helps the body heal wounds and bruises. It is important for stopping hemorrhaging and is also good for the dark circles under eye.
  • vitamin A (retinol); this vitamin is necessary for the skin because it repairs skin tissues and protects the skin from harmful radiation. They also prevent the collection of fat and bile in the liver, flushing it. Removal of these toxins slows down ageing and makes your skin look more youthful.
  • Vitamin B3; this is a water-soluble vitamin. It has anti-ageing and anti-inflammatory properties and also helps to soothe the skin. It also works with natural substances in the skin to minimize enlarged pores, tighten pores, gets rid of uneven tones and generally brightens up the skin’s appearance.
  • Vitamin B5; this vitamin helps retain moisture in your skin. This would prevent dryness and itchiness.
  • Omega 3; this is a very important nutrient for the skin. It has anti-inflammatory properties. This reduces acne and redness in the skin.
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Things To Do For Better Skin Care

1. Do not stress! No stress + more sleep = healthy skin.

Our skin repairs itself while we sleep. It removes toxins, repairs cells and creates new ones. When there is less stress in our lives generally, we have a better glow. Adding sleep to the mix just improves that glow because sleep increases that blood flow to the skin thus causing the skin to glow.

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2. Exercise

Regular exercise keeps your skin looking younger from the inside out. Consistent exercise has numerous health benefits. In terms of skin, here are a few: –

  • Improves blood flow to nourish cells. Consistent exercise increases blood flow, and this causes the nourishing of your skin and cells with the nutrients that they need more frequently.
  • Improves blood flow as well as removes toxins. Increased exercise increases circulation and removes toxins that clog pores.
  • Prevents and reverses signs of ageing. Exercise causes you to sleep longer. Having restful sleep gives your skin time to repair as well as aid in riddance of those dark circles that we have when we do not sleep.
  • It prevents acne.  Exercise releases endorphin (the feel good hormone) this would reduce stress.
  • It promotes generally healthy-looking skin. Cardio accelerates oxygen flow to the skin. The rush of blood brings a glow to the skin after a workout.
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