Top 6 Tips for Glowing Skin
Consume Omega 3 Rich Foods Every Day
Omega 3 is a type of fatty acid that is vital to our cells, especially our skin cells. It has been shown to reduce oxidative damage, prevent collagen breakdown and to help reduce the body’s production of inflammatory compounds. Omegas help to hydrate the skin and prevent environmental damage to the skin barrier, leaving the skin feeling softer, with fewer wrinkles. The best way to get Omega 3's into your diet, is to consume fish that are rich in it, like sardines, anchovies and wild caught salmon. You can also put flax seed oil on top of your salads for an added Omega 3 kick!
Consume 5-10 Servings of Fruits & Vegetables Every Day
Fruits and vegetables contain powerful phytonutrients that can help build and sustain beautiful skin. Flavanoids that are found in berries can minimize damage caused by UV rays, which in turn can help reduce the appearance of age spots, wrinkles and even spider veins. Astaxanthin and Zeaxanthin are powerful compounds found in vegetables like squash and sweet potatoes. They help protect your cells from oxidative damage, and improve the skin’s appearance in terms of texture, elasticity and fewer age spots.
Drink 2L of Clean Water Every Day
Drinking clean, filtered water daily is necessary for overall good health. It aids in digestion, circulation and helps to improve an overall youthful looking skin complexion. If your skin is not getting enough water, it will appear dehydrated, flaky and the appearance of fine lines and wrinkles will be increased. Make sure you are drinking a minimum of 8 glasses of water per day for skin that glows.
Say Goodbye to Milk and Cheese
Dairy is been associated with acne, rosacea and skin rashes. Dr. William Danby suggests that hormone related compounds found in dairy products stimulate oil glands in the skin and increase inflammation, setting the stage for acne and rosacea. Try cutting out dairy, or at least minimizing the amount of dairy that you consume, and see how your skin responds. The benefits of this simple action are often remarkable.
*Note that some people respond positively to organic kefir or organic yogurt but not other dairy products like milk, cheese and whey. This is because fermented milk products like kefir and yogurt contain a healthy dose of probiotics, which both help heal the gut, and have a secondary effect of digesting the lactose in the milk, making it easier to digest.
Get 7-8 Hours of Restful Sleep
If you are not getting 7-8 hours of sleep per night, your skin will suffer the consequences. Sleep is when your body heals and repairs on a cellular level. When we sleep, our body increases blood flow to all organ systems, including skin. Sleep deprivation causes a decrease in the amount of blood flow to the skin, leaving your complexion dull. Aim for 7-8 hours and you will most definitely notice the benefits in both overall wellness and in skin vitality.
Sweat Your Way to Glowing Skin
If the benefits of exercise could be packaged and put into a pill, it would be a multi-billion dollar product. Unfortunately there is no single drug or supplement that offers the numerous health benefits of exercise. Make sure you sweat every single day - even if it's for 15 minutes on a brisk walk. See my blog article on HIIT if you're looking for a time effective way to fit exercise into your busy life.
It's never too late to begin. In fact, researches at the University of McMaster found that exercise positively changes skin composition, and even reverses skin aging, in people who start exercising later in life.
1) American Academy of Dermatology. "What To Eat For Glowing Healthy Skin." ScienceDaily.
2) "McMaster University." Endurance exercise prevents premature aging: McMaster study. N.p., n.d. Web. 15 Mar. 2017.
3) Cordain L, Lindeberg S, Hurtado M, et al. Acne vulgaris: a disease of Western civilization. Arch Dermatol.
4) Adebamowo C, Spiegelman D, Berkey C, et al. Milk consumption and acne in adolescent girls. Dermatol Online J. 2006;12:1