The skin is one of the most important organs in your body. It is the front line of the immune system, completely protecting your body from head to toe from pathogens. The skin helps to regulate your body’s temperature and allows us to experience the sensation of touch. Culturally, your skin defines the standard for beauty. To revitalize skin and slow the aging process, it is of utmost importance to care for it as naturally as possible.
- Sleep Better
- Drink Water
- Limit Sunlight
- Rosehip Seed Oil
- Use Sunscreen
- Use Apple Cider Vinegar
- Drink Green Tea
- Vitamin E
- Vitamin C
- Pearl Powder
- Shea Butter
- Rose Water
- Minimize Alcohol
- Stop Smoking
Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.
Nothing is more important than getting enough quality sleep. And out of all 5 states of sleep, deep(delta) sleep influences your health the most for it is the only time your body releases growth hormones that keep you young. If you are under 40, a total of 1 hour a night (of deep sleep) is normal. If you seem to have trouble sleeping, follow these tips to sleep better tonight. Your sleep position is of significance too.
If your skin is not getting sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling. As water is lost in large quantities every day, you need to consistently replace it. The unfortunate truth about drinking water and skin is that water will reach all the other organs before it reaches the skin. The color of you urine is the best hydration level indicator.
If you yearn for smooth skin that glows with youth, drink water. It keeps your skin hydrated, acting like a moisturiser, but from the inside out. Men should drink at least 1 gallon/3.7 liters while women should drink 0.7 gallon/2.7 liters a day. If 1 cup of water is 8oz/250ml, that’s about 15 cups for men and 11 cups for women. When you drink enough, many other parts of your body benefit too. You cannot be too safe so do try drink as clean as you can.
We often associate a glowing complexion with good health, but skin color obtained from being in the sun or in a tanning booth actually accelerates the effects of aging and increases your risk for developing skin cancer. Sun exposure causes most of the skin changes that we think of as a normal part of aging. Over time, the sun’s ultraviolet (UV) ray damages the fibers in the skin called elastin. When these fibers break down, the skin begins to sag, stretch, and lose its elasticity to spring back into place after stretching. The skin also bruises and tears more easily, taking longer to heal. So while sun damage to the skin may not be apparent when you’re young, it will definitely show later in life.
Just 10-15 minutes of daily exposure is enough to manufacture vitamin D throughout the skin. It will facilitate immune system function while providing improved resistance against certain diseases like psoriasis.
The secret to Kate Middleton, Miranda Kerr, Victoria Beckham, Gwyneth Paltrow and Rose Byrne’s radiant complexion, rosehip seed oil is full of vitamins, antioxidants and essential fatty acids that are known to correct dark spots and hydrate dry, itchy skin, all while reducing scars and fine lines.
Rosehips were a remedy that was used by the ancient Egyptians, Mayans and Native Americans all because of their healing properties as the oil can be made by cold press or slow-cooking. Cold pressed is best as most nutrients are retained. It’s anti-inflammatory, anti-oxidant and most of all, it quickly absorbs into the skin replenishing moisture and creates a protective barrier on the skin to help prevent dehydration. Use sparingly as a drop is enough to cover your entire face. An ounce may set you back $10 but it’s worth the price as it’s a high quality natural food for your skin.
Even if you’re indoors, chances are there’s a UVA wave heading for your epidermis. And if you think UVA is nothing to worry about, think again. UVA has a longer wavelength, travels through glass and damages collagen, speeding up the ageing process. On the other hand, UVB is shorter, penetrates only through to the epidermis, and causes sunburn and cancerous changes. Up to 90 per cent of ageing is caused by external factors, the big one being sun exposure. Over the past three decades, more people have had skin cancer than all other cancers combined.
Since both UVA and UVB are harmful, you need protection from both kinds of rays. To make sure you’re getting effective UVA as well as UVB coverage, look for a sunscreen with an SPF of 30 or higher, plus some combination of the following UVA-screening ingredients: stabilized a avobenzone, ecamsule (a.k.a. MexorylTM), oxybenzone, titanium dioxide, and zinc oxide. You may see the phrases multi spectrum, broad spectrum or UVA/UVB protection on sunscreen labels, and these all indicate that some UVA protection is provided. Here’s an example list of natural sunscreens that provide comprehensive protection.
100% Organic apple cider vinegar has high levels of beta-carotene, counteracting damage caused by free radicals, giving you healthy skin and a youthful complexion. Moreover, ACV’s antiseptic and antibacterial properties help protect your skin from pollution and harmful bacteria. As your skin is slightly acidic, ACV helps keep it skin from becoming too alkaline, protecting it from dryness and becoming sensitive. Actually, apple cider vinegar is a superstar natural health product as there is a plethora of other things you can do with it.
The medicinal properties of green tea are attributed polyphenols, mainly belonging to the subtype called catechins. Green tea has more catechins than black tea (about 25% vs 4%). Drinking green tea protects you from skin cancer, reduces inflammatory lesions, and improves skin elasticity.
Vitamin E quells dryness by helping skin retain its natural moisturizers. Also, vitamin E’s potent ability to neutralize damaging free radicals has earned it the moniker “the protector”. A slew of skin care studies document its superstar status. In one, vitamin E significantly reduced the number of these unstable molecules created after exposure to cigarette smoke. Others show that when it’s used before UV exposure, skin is less red, swollen, and dry. Vitamin E also helps in the treatment of skin inflammation.
Combining both vitamin E and vitamin C oils have proven to be more effective in photoprotection than those that contain only one of the two. Apply a thin layer of natural vitamin E and vitamin C oil just before you go out. After-sun applications of vitamin E helps too, as the anti-inflammatory action kicks in to reduce damage. Here are examples of 100% natural vitamin E oils.
Vitamin C aids in skin care because of two things: its antioxidant properties and its importance in collagen synthesis. Eating food high in vitamin C can enhance the effectiveness of sunscreens applied to your skin for protection from the sun’s harmful UV rays. It does this by decreasing cell damage and helping the healing process of bodily wounds. It can also help fend off the signs of aging because of its vital role in the body’s natural collagen synthesis. It helps to heal damaged skin and, in some cases, reduce the appearance of wrinkles.
Bell peppers are the best source of vitamin C. 1 large yellow pepper contains almost 600% of your RDI. Guavas are also excellent sources as just 1 fruit contains 200% of your RDI. Other good sources include dark green leafy vegetables, kiwi, broccoli, brussel sprouts, cauliflower, and cabbage.
Retinoid, chemical compounds that are forms of vitamin A, is the prime ingredient in age fighting lotions and night creams. Examples here. It is mainly used for topical application on the skin during the night before bed as sunlight inactivates most forms of vitamin A. It is proven to reduce wrinkles, fade brown spots, unclog pores, inflammation, smooth roughness, lesions and even fight skin cancer!
All sources of vitamin A can provide retinol, but retinoids are found naturally in some foods of animal origin. Cod liver oil, butter, meat liver(all) and eggs contain at least 0.15 mg of retinoids per 1.75–7oz/50–198g.
These fatty acids are responsible for the health of the cell membrane, which is not only what acts as the barrier to things that are harmful, but also the passageway for nutrients to cross in and out and for waste products to get in and out of the cell. The membrane is what influences the cells’ ability to hold water. Having a nice, healthy barrier yields moister, softer, more subtle, and more wrinkle-free skin. Moreover, foods rich in omega-3 fatty acids help reduce the body’s production of inflammatory compounds, natural chemicals involved in the aging process, that affect how healthy the skin looks and feels.
Salmon, sardine, cod liver oil and herring are among the best sources of high quality omega-3 oils as they contain a balanced ratio of DHA, EPA and ALA.
Also known as vitamin b7 and vitamin H, biotin is an essential vitamin that supports your skin. Biotin is necessary to build healthy fats in the skin. Fats that keep the skin supple and moist. Due to the role that biotin has in fat synthesis, this is why a deficiency of biotin causes skin to become flaky and irritated. As a result, rashes form and symptoms such as seborrheic dermatitis in adults and cradle cap in children appear. Nuts, root vegetables, and eggs are among the best sources of biotin. Each can contain more than a quarter of your daily biotin need in a single serving.
Sulfur, the third most abundant mineral in the human body, is an extremely important dietary compound for both skin health and overall wellness. Yet we rarely hear about sulfur in mainstream nutrition, and many people do not even know which foods provide it. Collagen production in your body depends on sulfur to create healthy skin and heal scars. For example, sulfur improves acne by resolving scars, removing toxins from the skin and creating healthy new skin cells. Balneotherapy mud baths containing sulfur is one of the oldest forms of pain relief for people with arthritis. The term “balneo” comes from the Latin word for bath and means soaking in thermal or mineral waters.
Sulfur is found in abundance in protein-rich foods such as eggs, meat, poultry, fish, and legumes. Other good sources include garlic, onions, brussels sprouts, asparagus, kale, and wheat germ.
One of the most important functions of selenium is as a component of glutathione peroxidase, an enzyme necessary for the antioxidant function of glutathione. Glutathione is one of the major antioxidants in the body that protects against cellular damage from the free radicals that cause inflammation, aging, and promote skin cancer. In fact, many scientists support the theory that selenium in the diet is protective against skin cancer: epidemiological evidence suggests that death rates from cancer are significantly lower in areas of the world where selenium levels in the soil are high.
The richest sources of this trace element are organ meats and seafood, followed by muscle meats. Fish such as cod, tuna, halibut, sardines, and salmon are excellent sources, along with liver and meats like beef, turkey, and lamb. Brazil nut is also rich in selenium, and just two brazil nuts a day will give you the 200 micrograms necessary for an adequate intake.
Zinc assists in the proper structure of proteins and cell membranes, improves wound healing, has anti-inflammatory effects, and protects against UV radiation. A diet complete with adequate zinc may reduce acne, even as effectively as antibiotics such as tetracyclines. This may be because it interacts with vitamin A as a component of retinol-binding protein, which is necessary for transporting vitamin A in the blood. In fact, men and women with serious acne are found to have low levels of serum zinc. Dietary sources of zinc are best absorbed from animal sources, where it is not bound to phytates as in plant sources. Organs such as kidney and liver, red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish are the highest animal sources of zinc.
Curcumin, a compound found in turmeric that’s responsible for the spice’s dark yellow color, is known for its anti-inflammatory and anti cancer properties. It is used to reduce the signs of aging, exfoliate dead skin, clear the skin and ease eczema. In addition, turmeric naturally detoxifies the liver. A liver hampered with toxins causes puffy and congested looking skin. Turmeric is effective in the treatment of acne due to its antiseptic and antibacterial properties which fight pimples and breakouts to provide a youthful glow to your skin. Applying a simple turmeric paste of powder and water on your face not only helps to clear acne scars and inflammation but also reduces oil secretion by sebaceous glands.
Like any antioxidant, resveratrol has incredible protective benefit for the skin. In nature, it is found the most in red grapes, berries, and red wine. When applied topically, resveratrol protects against sun damage, improves collagen synthesis, and reduces cell damage. In one study, people who took resveratrol orally for more than 60 days had improvements in their skin. Their skin was more moist, less rough, had better elasticity, and participants’ age spots had decreased.
Pearl powder has been used both internally and externally in China for thousands of years. The only female empress of China, famed for her impeccable complexion, used pearl powder as a skin care preparation and cosmetic. The medical book Bencao Gangmu of the Ming dynasty claimed that pearl can stimulate new skin growth and healing, release toxins, and remove sun damage and age spots.
A pearl powder mask leaves your face silky, matte, soft and soothed. You should also ingest 100% high quality pearl powder to support skin health. It boosts antioxidant enzymes in the body, stimulates regeneration of collagen, is rich in amino acids and contains more than 30 important trace minerals.
Although the flesh of the cucumber is mostly water, it contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. These acids prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis. They have the same pH as the skin so they help restore the protective acid mantle. They also possess hydrating, nourishing and astringent properties. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber’s high water content makes it naturally hydrating. A must for glowing skin. Overall, cucumbers are a great treat for the skin.
To use cucumbers as an eye treatment, grab a cold cucumber from the refrigerator and cut two thick slices. Find a comfortable place to relax and set the cucumbers over your closed eyes for about 10 to 15 minutes. The high water content helps to hydrate tender skin in the eye region, while the chill of a refrigerated cucumber helps contract blood vessels in the area. Both effects combine to reduce swelling.
Shea butter is beautiful, natural, extremely moisturizing, and smells of the earth. The history of shea as a precious commodity can be traced back to Ancient Egypt, where shea butter was and continues to be used to protect the skin against the fierce sun and the hot dry winds of African deserts and savannah. Accounts from as early as Cleopatra speak of caravans bearing clay jars of valuable shea butter for cosmetic use.
Vitamin A in shea butter is important for improving a number of skins condition including blemishes wrinkles, eczema, and dermatitis. Additionally, shea butter has properties to treat skin allergies, insect bites, sunburns, frostbites, and a number of other conditions of the skin. Its unparalleled moisturizing property is due to several natural moisturizers present in the cream. The moisturizers in shea butter are the same moisturizers produced by the sebaceous glands in the skin. Moreover, the anti-inflammatory, emollient, and humectant properties of shea makes it an ideal ointment for impeccable skin.
Rose water is filled with antioxidants and various vitamins, therefore, it can help prevent the signs of aging and nourish the skin. Rose water also has natural antiseptic, anti-inflammatory and antibacterial properties. Fully utilize the benefits of rose water by bathing in it.
Reduce drinking to a minimum. Alcohol is a hepatotoxin, a toxin that specifically damages the cells of the liver, the very cells that help detoxify your body. It makes your skin sallow and expands your pores. All alcohol dehydrates the skin, making it less plump especially the morning after.
If you ever have the choice, pick only either red wine or stout. Red wine because it contains a substantial amount of resveratrol and stout because it is lower in calories and contains trace amount of antioxidants and iron not found in other brews. Just remember not to go over 14 units a week.
There are plenty of reasons to quit smoking. And you’ve probably heard most of them already. In addition to being bad for your overall health, smoking has a negative impact on the skin, including bags under the eyes, premature aging, a loss of natural glow, and a susceptibility to psoriasis. Additionally, smoking depletes your body of nutrients like Vitamin C. Smoking one cigarette constricts blood flow for up to 90 minutes, which means you’re starving your skin from oxygen for an hour-and-a-half. By doing so, you’re inhibiting circulation and breaking down collagen and elastin. When you breathe out, the nicotine, chemicals, and tobacco floating on top of your face will cause an increase in blackheads around the mouth and cheeks, since the skin is more likely to be congested. Smoking also affects your immune system, making you heal much slower compared to a non-smoker.
Quit already. Once you stop smoking, your body gets to work immediately, attempting to heal itself. Your lungs will clear, the level of oxygen in the blood increases, a healthy flush will return, and skin will be more hydrated and even.
What’s your skin care tip?