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Monday, 21 May 2018
The skin is the largest organ and a good barometer of overall health and wellbeing. Diet can make a big difference to the appearance of the skin.
Protect from the sun:
The use of sun screen is critical. Beyond protecting skin from wrinkles and damage, it can also be important for health. Skin cancer rates in Ireland have tripled in last 20 years and more than 1,000 people are now diagnosed annually. Protect from the sun by staying out of the mid-day sun and always apply plenty of good quality sunscreen (protects from UVA and UVB).
Vitamin D deficiency is prevalent in Ireland, with around 50% of the population lacking enough of this vital nutrient. Taking a supplement regularly can help balance this deficiency.
Hydration and food:
Water – drinking enough water is the easiest and cheapest way to improve skin health. Water plumps up the skin, causing wrinkles and pores to be less noticeable. When the skin is dehydrated, it’s less resilient and elastic, making it more prone to wrinkling.
Omega 3 fatty acids, found in oily fish like salmon and mackerel help keep the skin supple, strong and plumped up by attracting water into cells and preventing dryness and redness. Plant-based sources of omega 3 include walnuts, chia seeds, pumpkin and linseeds. Sona has a range of fish oil products including their news ZOMEGA 3 fish oil smoothie which can be taken on its own or in recipes.
Other healthy fats – avocado, nuts, seeds help to moisturise from the inside.
As well as containing healthy fats, most nuts and seeds are good sources of vitamin E, one of the most important antioxidants for skin health. Vitamin E and other antioxidants protect cells from damage and can help to slow down ageing.
In addition to fats and vitamin E, Avocados also contain biotin, a B vitamin important for skin and nail health.
Antioxidants such as beta-carotene and vitamins C, E, and A can curb damage to skin cells that causes signs of aging.
Vitamin C is vital for collagen production (which acts as scaffolding for the skin), and is found in abundance in fruit and veg, especially peppers, kiwis and strawberries. Collagen breakdown, which speeds up from the age of 35, can leave skin looking saggy
Good gut health supports good skin:
If the digestive system in congested, the body can eliminate toxins through the skin. It’s important to ear plenty of fibre – vegetables, fruit, pulses, wholegrains to promote waste elimination via the gut.
Fermented foods – important for gut health, to support levels of beneficial bacteria. These bacteria produce b vitamins including biotin and support waste elimination.
Cut back on smoking, alcohol and sugar
Smoking – associated with premature skin ageing. Skin loses elasticity and acquires small red lines due to the dilation of blood vessels. Wrinkles will appear caused by lack of oxygen in the skin.
Alcohol is a toxin to the cells that detoxify the body. It also dehydrates skin and is high in sugar.
Sleep is crucial for healthy skin:
Sleep boosts blood flow to the skin and allows increase in collagen and other chemicals in the body which help to repair cells.
*Glenville nutrition research, July 12, 2017