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Skin care – Tips to achieve healthy skin looking beautiful

Skin is your protective coat of armor. It shields organs and tissues within and regulates body temperature and detects hot, cold and dangerous. Don’t have time for intensive skin care? Pamper yourself with the basics because good skin care routine including sun protection and gentle cleansing can keep your skin healthy and glowing for years to come. Here are some tips that everybody can perform at home. Your skin needs exceptional care so make healthy skin care a priority.

Protect yourself from the sun

The most important way to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, freckles, age spots and rough dry skin that resemble leather. Too much sun exposure can also cause several of serious skin diseases such as skin cancer.

  • Avoid he sun between 10 AM and 4 PM. This is when the sun’s rays are the strongest and can cause sun burns.
  • Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable. Remember also to use sun glasses as strong sun can easily cause wrinkles around the eyes as we frown to see.
  • Use sunscreen when you’re in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

Quit smoking

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow; oxygen narrows blood vessels and damages the elastic fibers. This depletes the skin not only from oxygen and nutrients, such as vitamin A, that are important to skin health but also damages collagen and elastin fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking such as pursing your lips when inhaling and squinting your eyes to keep out smoke does also contribute to wrinkles. If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

Treat your skin gently

  • Daily cleansing and shaving can damage your skin, so keep it gentle.
  • Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm rather than hot water.
  • Avoid strong soaps. Strong soaps can strip oil from your skin. Instead, choose mild cleansers and use shower oil in the shower.
  • Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
  • Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
  • Moisturize dry skin. Find a moisturizer that fits your skin type and makes your skin look and feel soft that you can use every day. Unless you have acne, your skin needs moisturizer and this will smooth, soften and protect your skin. When you care for your skin, use a mild natural cleanser and warm water. Synthetic detergents and hot water are harsh. Cleanse the face by gently massaging with fingertips, rinse well and lightly pat dry.

Eat healthy food

Healthy food will help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between healthy diet and acne isn’t clear, but research shows that a diet rich in vitamin C and low in fats and carbohydrates may promote younger looking skin.

Stress managing

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin and a healthy state of mind you can set reasonable limits, scale back your to do lists and make time to do the things you enjoy.

So about the cliché that beauty begins from within is actulally true. Healthy looking skin is a reflection of your overall well being. As the body’s largest organ, it is your skin’s mirror showing whats going on in your body. When you feel good, you look good. So here are some small highlights that everybody should follow.

  • Water: for clear healthy skin, one must drink 8 glasses of water each day. The benefits of drinking water for your skin and health are many.
  • Healthy food: eat a variety of fresh fruits and vegetables daily. Include also other nutritious foods such as whole grains and high quality low fat protein. Cold water fish such as salmon, herring and mackerel provides healthy Omega3 fatty acids that are important for health and skin.
  • Beauty sleep: they call it beauty sleep for a reason because lack of sleep will show on your face so aim for 7-8 hours of sleep every nightly.
  • Regular exercise: Get a minimum of 30 minutes of exercise most days of the week.
  • Stress management: Make time for relaxation. Many find yoga and tai chi to be helpful.

Diet

Diet plays an important role in maintaining the health of the skin. Diet should supply all the nutrients needed to build health, namely, protein, carbohydrates, fats, essential fatty acids and all the essential vitamins and minerals. Such a diet will consist of liberal quantities of seeds, nuts and grains, vegetables and fruits, supplemented by special protective foods like milk, vegetable oils, yogurt, honey and yeast. Nutrients play an important role in maintaining a healthy skin. For example:

Your skin is unusually dry and rough. You have blackheads and whiteheads. You are probably lacking sufficient vitamin A. You could also be suffering from the deficiencies in iron, iodine and the B Vitamins. Adequate amounts of protein and vitamin C are also important.

The vitamins of the B group are important in producing beautiful skin. Vitamin B1 aids skin health by helping to keep the circulation normal.

Vitamin B2 or riboflavin deficiency can lead to brown pigmentation or liver spots on the skin. These ugly spots usually disappear if generous amounts of vitamin B2 are given over a period of six months. Severe riboflavin deficiency can lead to oily skin and hair and small deposits of fat under the skin of the cheeks and forehead and behind the ears. More severe deficiency of riboflavin causes the skin under the nose and at the comers of the eyes and mouth to crack and become sore.

Vitamin B6 or pyridoxine deficiency can result in dermatitis or eczema.

Niacin deficiency can also cause an eczema type of skin eruption with brown pigmentation, largely on the face, forearms and legs.

Deficiency of pantothenic acid, para-aminobenzoic acid, and biotin: This also leads to types of eczema. The symptoms will go away completely when these vitamins are generously added to the diet.

It is clear that Vitamin B plays a pivotal role in maintaining a healthy skin. So, diet that is rich in Vitamin B can go a long way in skin health. One of the important food in this connection is brewer’s yeast. Even the person whose skin seems smooth and healthy usually notices improvement in texture and glow, a week after adding two or more tablespoons of brewer’s yeast to the daily diet. Persons with eczema should, for an entire month, take a tablespoon of yeast stirred into citrus juice or water after each meal, between meals, and before retiring.

For further reading about healthy food and vitamins, see previous blog articles;

https://hatefsvoice.wordpress.com/2011/01/25/vitamins-and-minerals/

https://hatefsvoice.wordpress.com/2011/01/12/prevent-cancer-with-healthy-food/

https://hatefsvoice.wordpress.com/2011/01/16/28-days-to-a-healthier-heart/

https://hatefsvoice.wordpress.com/2011/01/19/12-ways-to-achieve-a-good-night%E2%80%99s-sleep-and-wake-up-rested/

 

 

Vitamins and Minerals

We all know that we need these important vitamins and minerals. Some of us get too little and others enough or more. But do we know which one that is in our food?

 

What Are Vitamins and Minerals?

Vitamins and minerals make people’s bodies work well. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.

Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins are A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) need to dissolve in water before your body can absorb them. Because of this, your body can’t store these vitamins. Any vitamin C or B that your body doesn’t use as it passes through your system is lost so that’s why we need a fresh supply of these vitamins every day.

Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.

What Do Vitamins and Minerals Do?

Vitamins and minerals boost the immune system; support normal growth and development, and help cells and organs do their jobs. For example, you’ve probably heard that carrots are good for your eyes. It’s true! Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems.

Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You’ll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

Vitamins

Vitamin What the vitamin does Significant food sources
B1 (thiamin) Supports energy metabolism and nerve function spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin) Supports energy metabolism, normal vision and skin health spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin) Supports energy metabolism, skin health, nervous system and digestive system spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis widespread in foods
Pantothenic Acid Supports energy metabolism widespread in foods
B6 (pyridoxine) Amino acid and fatty acid metabolism, red blood cell production bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate Supports DNA synthesis and new cell formation tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
B12 Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid) Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D Promotes bone mineralization self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
K Synthesis of blood-clotting proteins, regulates blood calcium Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

Minerals

Mineral What the mineral does Significant food sources
Sodium Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions salt, soy sauce, bread, milk, meats
Chloride Maintains fluid and electrolyte balance, aids in digestion salt, soy sauce, milk, eggs, meats
Potassium Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium Formation of bones and teeth, supports blood clotting milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus Formation of cells, bones and teeth, maintains acid-base balance all animal foods (meats, fish, poultry, eggs, milk)
Magnesium Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut
Iron Part of the protein hemoglobin (carries oxygen throughout body’s cells) artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium Antioxidant.  Works with vitamin E to protect body from oxidation seafood, meats and grains
Iodine Component of thyroid hormones that help regulate growth, development and metabolic rate salt, seafood, bread, milk, cheese
Copper Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes meats, water
Manganese Facilitates many cell processes widespread in foods
Fluoride Involved in the formation of bones and teeth, helps to make teeth resistant to decay fluoridated drinking water, tea, seafood
Chromium Associated with insulin and is required for the release of energy from glucose vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts
Molybdenum Facilitates many cell processes legumes, organ meats

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