Saving face: Tips for healthy skin

Although there is no magic potion that will keep your skin vibrant and ageless, the following tips may  help keep skin healthy and glowing.

1. Elevate. Prop your head on top of pillows while sleeping. This will prevent the appearance of a puffy face when you awake.

2. Rest. A good night’s sleep of at least 8 hours is a must for skin cells to repair themselves.

3. Prevent dehydration.  Prevent dry skin by avoiding caffeine, alcohol and smoking, all of which dry out your skin. Keep skin moist  and dewy by drinking 8 eight ounce glasses of water each day. Water hydrates your skin and helps to flush toxins from your body. Being properly hydrated helps you efficiently sweat thus resulting in clear and clean skin.

4. Diet. A well balanced diet centered around Mypyramid is the best way to get all the nutrients you need to nourish your skin.

• Include antioxidant rich foods in your meal plan. Antioxidants such as vitamin C, vitamin E, vitamin A, beta carotene and selenium help protect cells from damage by free radicals. By this action, these nutrients may help interfere with the aging process. Red peppers, sweet potatoes,oranges, lemons, grapefruit and berries( berries are also rich in polyphenols which may prevent premature aging) are rich in vitamin C. Vitamin C helps in collagen synthesis. Collagen is a protein that keeps your skin strong and resilient  thus reducing wrinkles. Nuts, seeds, wheat germ, avocados and fortified cereals are great sources of vitamin E. Vitamin E guards against  damage by ultra violet light radiation. Low fat dairy products contain vitamin A . Vitamin A helps in the growth and repair of cells. Some individuals may not have the ability to turn beta carotene into vitamin A so it is necessary to include this vitamin in their diet. Carrots, butternut squash and apricots all contain beta carotene.  Beta carotene helps to facilitate the growth and repair of skin cells. Tuna, wheat germ and whole wheat breads and cereals are good sources of selenium. Selenium protects elastin giving skin its elasticity.
• Add healthy fats to your diet. Replace butter and margarine with olive and canola oils. These fats may help protect the membranes of skin cells and add to skin lubrication. They are essential fatty acids which means that you need to include them in your diet since your body doesn’t manufacture them. Omega 3 is another essential fatty acid.  This fat may help to prevent skin irritation. Sources include salmon, flaxseed oil, walnuts and canola oil.  Look for oils labeled as cold pressed, expeller processed or extra virgin. These types oils are less processed and retain most of their nutrients.
• Increase intake of whole grains and nutritious carbs. Whole grains made with whole wheat flours as well as vegetables, fruits and beans provide nutrition for maintaining the quality of the skin. Refined sugars can bind to skin collagen by glycation causing skin to become stiff and sagging.
• Include high quality proteins. Consume 4-6 oz of protein rich foods such as skinless poultry, fish, egg whites and lean meats.  Excessive intake of protein forces the kidneys to work harder and may lead to dehydration.

You can find organic and high quality foods in your neighborhood. Shop at  Whole Foods located in Union Square in NYC or in Westchester, Whole Foods in White Plains is a good option.

You may also enjoy reading Superfoods to help fuel the super new you.

Source: www.examiner.com