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WELLNESS CONNECTIONEating for Healthy SkinBy Paulette Lambert, R.D., CDE, Director of NutritionJuly 23, 2010 - 8:30AMWhat is considered good nutrition for the body is also good for the skin. Since skin is the largest organ of the body, what you eat plays a more important role than what you put on your skin. The less attention you pay to what you eat, the more problems crop up with your skin.Most experts agree that eating a balanced diet is the best way to feed your skin. So, what is a balanced diet? Scientific evidence supports that a balanced diet has all essential nutrients available in the right amounts to promote optimal health. Even though nutrient needs vary somewhat with age, size and activity, a balanced, healthy diet is needed by all. The healthiest diet is one with adequate, lean protein, healthy fats that are high in omega-3 fatty acids, healthy carbohydrates such as whole grains that are high in fiber and a large amount of fruit and vegetables. The latter provides the source for antioxidants and phytonutrients that not only protect the skin, but that provide its healthy glow. Certain specific nutrients play an even more vital role in healthy skin production. Vitamin A, found in low-fat dairy products, and beta carotene, the plant form of vitamin A, is in dark green and yellow-orange fruits and vegetables. It plays a significant role in maintenance and repair of skin tissue. Taking more than you need does not make a difference. However, if you are slightly low in these nutrients, it will show up as dry, flaky skin. Vitamin C, found in citrus fruits, melons, berries, broccoli, pepper, and tomatoes reduces oxidation and free radical damage. It also strengthens capillaries to prevent them from breaking, which results in improved skin color and tone. Most importantly, vitamin C has collagen-stimulating properties that make skin firm and give it tone. Vitamin E, found in nuts, seeds, healthy oils, wheat germ, whole-grain products and spinach has the same anti-aging factor. Research has shown that a diet adequate in selenium found in whole grains, seafood, garlic and eggs to be protective from skin cancers. Omega-3’s healthy fatty acids are found in salmon, sardines, trout, seafood, flax, canola oil, olive oil and walnuts. These acids decrease inflammation throughout the body and may help prevent white- and black-heads, as well as dry skin. Adequate fluid intake, especially water, is important in hydrating the skin. Liquids that contain high levels of caffeine do not hydrate as well as those that do not. While there is no scientific data to support the eight glasses of fluid per day, it is a good benchmark goal. Exact amounts depend on body size, activity and climate. Try to avoid de-mineralized water; the body—including skin—needs those minerals for normal function. Studies on the benefits of drinking tea have shown its antioxidant and anti-inflammatory properties to be good for skin. Preliminary studies show that it may even decrease the risk for skin cancer. Seventy percent of our skin is made up of collagen tissue which supports skin and keeps it firm. Skin is in a constant cycle of breaking down and repairing itself. The older we get, the less efficient this system works, which leads to wrinkles. How fast the system breaks down depends on our genetics, our environment and our nutrition. Most often it leads us to looking for ways to slow down the aging process of the skin. Topical vitamin A, known as retinol, is used extensively in skin care to increase collagen formation and to prevent aging of the skin. Like vitamin A, topical serums and creams containing vitamins C and E have hit the market. However, many contain forms of vitamins that do not penetrate the skin and offer no value. Look for vitamin C fortified products that contain the more expensive ascorbyl palmitate that can be better absorbed. The research on vitamin E has not been conclusive in effectiveness in anti-aging of the skin and may cause allergic dermatitis in some individuals. Overall, the answer to healthy, glowing skin is to make sure you are eating a balanced diet with a high level of fruit and vegetables and omega-3 fatty acids. The antioxidant and anti-inflammatory protection that comes from a healthy diet is the most important aspect for healthy skin. Supplementing with a multi-vitamin may help, but does not make up for an overall poor diet since many compounds in food needed for healthy skin are not in a pill. Secondly, drink plenty of fluids, use sunscreen and augment with good skin products. This article originally appeared in Organic Spa magazine, July 2010. Rated by 0 people: Hydration and Its Impact on SkincareBy Ling Chan, Celebrity Facialist and Founder of Ling SkincareJuly 16, 2010 - 11:00AM Drinking water aids many of our key bodily functions. However, most of the water we consume remains internal. For truly optimal health, we also need to hydrate the surface of the skin. The more hydrated our skin is, the less redness, breakouts, blemishes, excess oil production and pigmentation we experience. Hydrated skin is also supple, soft and smooth to the touch. A personally tailored skin care regimen can help combat dehydrated skin, providing your skin with the moisture it needs. For optimal topical hydration, look for skincare products that contain hyaluronic acid, which binds 1000 times its weight in water to the surface of the skin. This deep-penetrating nourishment lasts all day long and plays a central role in the elasticity of skin. In addition to hydrating inside and out for health and well-being, remember your sun protection on a daily basis to keep skin clear of damage for years to come – always important during fun, summer outdoor activities. Opportunities to rehydrate your skin can be enjoyable too! In addition to your home care routine, opt for facial treatments that are deeply hydrating. These services deep cleanse the skin and deliver ingredients into the epidermal tissue for lasting results. Ultrasound technology can also be incorporated into a facial to increase drastically the overall hydration of the skin and further the therapeutic benefits of the customized skin treatment. If you’re not sure which treatment is right for you, based on descriptions provided in a menu, inquire about your needs when making a reservation. Of course, always follow up by communicating these same needs with the aesthetician at the time of treatment. Whatever your summer plans are, remember that what you do today has a lasting effect on your overall health. What a great time to build healthy habits for taking care of your skin through hydration – inside and out. Rated by 1 person: Project Transformation Winner: Kristin TignacJuly 09, 2010 - 3:00PM Project Transformation winner Kristin Tignac is a community volunteer and stay-at-home mom from Simi Valley, California. As a full-time mother to four children, Kristin applied to Project Transformation at California Health & Longevity Institute as a means to reduce stress and live healthier after a recent cancer scare. In the past year, Kristin received a wakeup call health-wise when she was diagnosed with breast cancer. Thankfully, it was caught at an early stage and treated successfully. However, it made her suddenly realize the importance of her own well-being. Since winning Project Transformation, Kristin has been focusing on nutritional strategies to promote her recovery from cancer and prevent its reoccurrence. In addition, she is working out regularly to lose weight. To center herself and find more balance in life, she participates in health strategies sessions and complementary and alternative medicine therapies. Kristin is learning to balance the needs of her four children with her own, which means taking time out of her busy schedule to concentrate on her health so that she can prevent future chronic disease. Upon completion of the program, Kristin aspires to be healthy and energetic enough to live life to the fullest and prevent cancer from returning - ensuring that she will still be around to watch her children and even her future grandchildren grow up to lead their own well-balanced lives. Rated by 0 people:
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Recent PostsJuly 23, 2010 - 8:30AMEating for Healthy SkinBy Paulette Lambert, R.D., CDE, Director of NutritionJuly 16, 2010 - 11:00AMHydration and Its Impact on SkincareBy Ling Chan, Celebrity Facialist and Founder of Ling SkincareJuly 09, 2010 - 3:00PMProject Transformation Winner: Kristin TignacArchives |
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