Nourish Your Skin Naturally This Winter
When it comes to slowing the ageing process and getting your skin glowing with health, these holistic tips and tricks will get you well on your way.
1. Be Sun Smart
You’ve heard it before! You’ve heard it a million times. The sunshine is amazing! But highly anti-ageing. Think hats, 50+ SPF, sunglasses – the lot. Protection from harmful UV rays is essential for skin health and vitality. Even in Winter!!
Youthful skin is dependent on lots of toned muscle tissue underneath to hold it in place. Good muscle tone, and healthy circulation from getting your blood pumping through your body during exercise, helps to nourish your skin cells with extra oxygen. Plus those feel – good endorphin releases during and after exercise help too. Feeling good radiates through your skin!
3. Eat Plants
Diets rich in plants are high in antioxidants that protect against free radicals, the unstable molecules produced through the breakdown of food. Antioxidants also reduce the negative effects of UV exposure.
The current recommendation is 5 servings of vegetables and two servings of fruit daily. The best antioxidants are found in brightly coloured produce.
Skin Essential Plants include:
Berries: Blueberries and blackberries provide the highest amounts of polyphenol compound ellagic acid, which reduces the effect of cross-linking elastin and the growth of wrinkles. Blueberries are a key ingredient in the Vida Glow Beauty Blend and also naturally occurring in the Blueberry flavoured Vida Glow marine collagen.
Cocoa Beans: These have one of the highest antioxidants capacities of all foods due to significant concentration of flavones, which actually reduce inflammation that cause skin to age rapidly. Moreover, cocoa has a powerful circulatory stimulant effect due to caffeine, which increases blood flow to the skin and improves moisture retention, giving skin the appearance of being less wrinkled, fresher and younger. Raw cacoa is said to increase blood flow to the epidermis and the dermis, and increase skin hydration. Good hydration is what makes the skin look plump and firm.
Incorporate cocoa into your diet; make a yummy hot chocolate, sprinkle raw cacao powder on porridge or yoghurt, make cocoa bliss balls – or just enjoy Beauty Blend which is rich in raw cacao.
Garlic: Garlic’s antioxidants properties have blood thinning effects, which means improved blood flow to skin, and acts as an anti-ager from sun damage.
Pomegranate: Vitamin C and polyphenol-rich pomegranate has been shown to resume damage caused by UV rays. It can actually induce your fibroblast proliferation, just like Vida Glow marine collagen. Fibroblasts are responsible for the production of collagen and elastin so they’re absolutely critical to support the skin and its flexibility.
Pulses: Pulses are an excellent source of protein, fibre, antioxidants, B vitamins and potassium.
4 .Balance Blood Sugar Levels
Avoid eating anything that is refined because refining processes strip away nutrients and fibre. High sugar intake causes cross – linking of elastin and also stops fibroblasts from repairing themselves. That’s why we say only two pieces of fruit a day. Don’t swap sugar for fruit becuase fructose will link amino acids in the collagen and elastin that normally support the dermis. Coupled with UV light it’s even worse.
5. Fish Oil
Fish oil is very beneficial for skin. Unfortunately, most farmed fish have little omega 3, so fish should be wild caught salmon, herring, tuna, sardines, frozen or canned. One tin of sardines provides sufficient omega 3 for the day. It is now thought that we are getting too many omega 6 fats from our diet and not enough omega 3s. Omega 3 fats are important for regulating hormones, and we know that hormones affect our skin. Eating oily fish two to three times a week, leafy green vegetables and beans will help increase your omega 3 intake.
6. Lipid Therapy
Having fish oil, krill oil or eggs for their phospholipids and glycol phospholipids, along with other lipids like vitamin E, helps to replace the damaged oxidised fat in the dermis, keeping it nice and spongy, and also maintaining the integrity of the skin. Nuts contain omega 6 and omega 3 and other lipids like vitamin E and essential fatty acids prevent cell damage. Almonds and Brazil Nuts are stand outs.
7. Topical Applications
Other topical nutrients include vitamin C , vitamin E coenzyme Q10 and green tea. CoQ10 is very beneficial because as we age, skin levels decrease. It’s consistently the first antioxidant depleted by UV exposure.
Collagen supplementation with Vida Glow marine collagen can proliferate fibroblast, accelerate production of the dermis, stimulate your body’s natural production of collagen and increase collagen levels. During a 6 week trial of ingestion of marine collagen, participants showed a significant rise in skin’s hydration levels by consuming 6g of marine collagen a day (Vida Glow Prosperity Pack). Other studies also showed improvements in skin elasticity and firmness, improvements to damaged skin, and skin healing. There are also worthy benefits of preventing hair loss, strengthening and promoting overall growth and quality of hair and nails.
Vitamin C is a SUPER vitamin for Skin. Vitamin C maintains healthy skin by creating and promoting the expansion of collagen as well as the creation of ligaments and scar tissue. By slowing the rate of free radicals, it also appears to slow the ageing process by keeping wrinkles, dryness and fine lines at bay. Vitamin C intake from food sources has been linked to a less wrinkled appearance and less age-related skin dryness in middle-aged women. This vitamin is so important for hair, skin and nails that we recommend supplementing your diet with 1000mg daily.
For a vitamin C-rich face mask, blend one kiwi and a half cup of papaya and apply the mixture to your face. Leave for 15-to-20 minutes, then wash off with cold water.
Glutathione levels naturally decrease with age, by increasing levels in our bodies we can significantly increase the skin’s moisture content, which in turns slows wrinkle formation and improves skin’s smoothness. As an antioxidant it protects the skin against free radicals, regulates protein and DNA synthesis of new cell growth in the skin, strengthens skin cells, and enhances the immune function f the skin. It’s found in cruciferous vegetables: brussels sprouts, cauliflower, broccoli, cabbage, kale, bok choy, watercress, mustard greens, horseradish, turnips and kohlrabi.
10. Reduce Free Radical Exposure
Pollution, radiation, chemicals, highly processed snack foods, excess alcohol, smoking and stress all give rise to free radicals.