More of:
Water- I cannot stress highly enough the importance of water for supple healthy looking skin. 2-3 litres daily of water, green or herbal tea is a great daily target to aim for.
Vegetables- Pick them in variety of colours and have them with most meals. Most vitamins contained in vegetables need good fats to allow for their absorption, so don't skimp on the olive oil on your salad or the butter in your meal.
Fruit- All types of berries are packed full of antioxidants and low on natural sugars. Make sure you eat some fruit every day, just be mindful of the quantities of sweeter fruit (such as exotic ones) consumed. A bowl of natural yoghurt, topped with berries and some almond flakes is a great way to start the day.
Protein- Whether you are a meat lover, pescatarian, vegetarian or vegan, protein should form a large proportion of your diet. Eggs, fresh meats, fish, seafood, pulses and nuts, cheese, as well as leafy vegetables are all great sources of protein.
Fats- Despite their bad reputation, fats are our friends. There is an overwhelming research about the importance of good fats for the functioning of our bodies. Fats keep us slim, they make our skin, hair, nails and eyes sparkle and also make everything taste so much better. The foodie that I am, I cannot get enough of full fat diet, after years of eating low fat boring meals. Aim for natural fats such as olive and vegetable oil, butter, lard, nut based oils, avocado oil and the truly amazing and versatile coconut oil.
Keeping active- whatever exercise you prefer, keeping active will help your skin look its best. Ideally you want to spend at least 20 mins outside every day and reap the full benefits, both for your body and mind, of staying connected with nature.
Sleep- Regular sleep for at least 7 hours will make your skin look as young as it can possibly can be. You simply cannot fake the effect of a good night's sleep even with the best skincare or make up available. If you are a new mum or a busy professional who doesn't have the luxury of regular uninterrupted sleep (I have been there myself), please make sure you slot in as many daytime naps you possibly can.
Kindness- Be kind to yourself and others. It will make you feel good and your skin will glow from within.
Less of:
Sugar - You will hate me for saying this, but it has to be said. Sugar is bad not only for
your waistline, but for your skin too. Simple carbohydrates, like refined sugar, white bread and cakes, cause your insulin levels to spike, which causes inflammation throughout the body. Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles. Digested sugar permanently attaches to the collagen in your skin through a process known as glycation. Aside from increasing the effects of aging, glycation can also exacerbate skin conditions like acne and rosacea. Plus, the more sugar you eat, the more likely it is you'll develop insulin resistance, which can manifest as excess hair growth (hirsutism) and dark patches on the neck and in body creases. Sugar is contained in many foods, from simple carbs such as cakes and biscuits, to low fat foods and natural fruit. It is worth making an informed choice about the foods you put in your body. Do not assume that just because something is natural or appears healthy, it necessarily is good for your skin and weight. Generally a high in protein and fats diet, with lots of vegetables, full fat natural yoghurt and small amounts of fruit should alleviate existing sugar cravings and help with keeping your body and skin healthy.
Alcohol, Tobacco, Processed Food- Nothing new here, we all know these are not great for us and should be used with caution.
Stress- It ages you, and it is not good for your heart and mind. Whether it is something you can actively avoid or need to manage long-term, there are a plenty of ways to do so. Please do not delay dealing with stress.
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