Aside from proper daily skin washing, splashing on the toner and moisturizing yourself till you're red, blue or white in the face, you really can do yourself a world of good by working from the inside out. Here are some tips.
Internal: Foods
Skin Antioxidants: Eat foods rich in vitamins C and E or the antioxidant mineral selenium. They help safeguard the skin from sun damage and delay aging by protecting skin elasticity.
Sources: sunflower seeds, peanut butter, avocado, tomato paste, red bell peppers, olive oil, mangoes, peaches, broccoli, spinach, cantaloupe, tangerines, watermelon, orange juice, tilapia, shrimp, turkey, brown rice, chicken breasts mushrooms and eggs.
Skin Hydration: Water helps flush away toxins and keeps cells well-hydrated, which means skin will look firmer and clearer. Although liquids are the main source of water, some foods have such high water content that they contribute to overall hydration.
Sources: apples, blueberries, cherries, grapes, kiwi, lemon, mangoes, watermelon, pineapple, artichokes, beets, celery, cucumbers and yams.
Skin Renewal: Zinc helps maintain the collagen that keeps skin firm; it's also involved in skin renewal.
Sources: pumpkin seeds, chickpeas, fortified whole grain cereals, cashews, lentils, lima beans, fat-free milk, green peas and pork tenderloin.
A Word About Good Fats
Omega 3 essential fatty acids are a special type of protective fat that the body itself cannot manufacture. These good fats douse inflammation in the body and are beneficial for supple skin and joints. Omega-3s come from fish and krill (a type of shrimp-like marine invertebrate animal), flaxseeds and some nuts, but there's a big difference in how well different kinds of Omega-3s are utilized by the body.
Many people believe flaxseeds are an adequate substitute for fish. They're not. Although flaxseeds contain alpha-linolenic acid (ALA), a form of omega-3, only about 10% of ALA is converted to docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), the most beneficial forms of omega-3s, precisely the ones that are plentiful in fish oil. Good fish sources: salmon and salmon oil, sardines, anchovies.
Other Good Fats: useful for keeping your skin supple
In addition to fish oil, eat avocados, olive oil, coconut oil (contains a medium chain fatty acid, also helpful for metabolism). Obviously, you don't want to overload your system even with healthful fats. Walnuts play a role in a balanced diet and are a good source of alpha-linoleic acid. They're also high in proteins and vitamins, especially in vitamins B and E groups. Almonds are considered the premier nut to eat. Raw nuts outweigh roasted/salted every which way.
Internal: Healthy Skin Supplements
Many of the following supplements you can take internally are also included in topical skin care products.
Collagen - Collagen is a structural support protein that is essential for firm, youthful skin. Overall, the amount of collagen in the skin tends to decline with age, an ongoing process that is accelerated by a number of factors like sunlight, smoking, free radicals, and inflammation. As the synthesis of new collagen slows down, topical vitamin C is one of the most effective ways to boost collagen synthesis and slow its degradation. If taking a collagen supplement, always take Vitamin C together with it for maximum effect.
DMAE - DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties. It is found in fish, including wild Alaskan salmon, anchovies, and sardines. Can be taken internally and applied topically (usually combined with other skin care ingredient formulas), it will help increase skin firmness and muscle tone. Topically applied DMAE lotion had positive effects on the skin, greatly increasing the appearance of radiance, tone, and firmness, while decreasing the micro-inflammation in the skin.
Green Tea Extract - Natural polyphenols act as powerful antioxidants to support the fight against the generation of cell-damaging free radicals. They support the strength of capillaries and other blood vessels.
L-Carnosine - L-Carnosine is a dipeptide amino acid composed of the covalently bonded amino acids beta alanine and histidine and is found in the brain, heart, skin, muscles, kidneys and stomach. It supports healthy aging and cellular rejuvenation by its effects on two mechanisms: Glycation and Free Radical Damage. Glycation is uncontrolled crosslinking of cell function and accelerated aging. Effective dosage is 1,000 mg a day.
Proline-Lysine - L-Lysine and l-proline amino acids are the precursors of hydroxylysine (HL), and hydroxyproline (HP), two constituents of collagen.
Collagen is an essential component of arterial linings.
Sea Buckthorn - An Omega-7 fatty acid from a plant that yields a deep-colored oil that is a major source of vitamin C. Sea Buckthorn, is comprised of both palmitoleic and cis-vaccenic acids. Palmitoleic acid is a naturally occurring component of healthy skin and is a highly effective antioxidant providing strong anti-aging support because of its ability to rein in free radicals.
Vitamin C - Vitamin C is an essential component in the body's production of collagen and a potent antioxidant that can help rejuvenate aged and photodamaged skin.
External: Avoid Toxins in Personal Care Products
Skin care products, shampoos, body washes, deodorants and lotions may contain any number of chemicals, including the carcinogenic contaminant 1,4-Dioxane. This is a byproduct of the cancer-causing petrochemical Ethylene Oxide which is used to make harsh ingredients milder. It is also suspected of being toxic to the kidneys, the brain, the respiratory tract, among others. 1,4-Dioxane is also a leading contaminant to groundwater.
Some of the leading natural and organic brands have been found to contain 1,4-Dioxane. So, it's best to read ingredient labels very carefully and avoid these products. In ingredient names, look for: "myreth," "oleth," "laureth," "ceteareth," any other "eth," "PEG," "polyethylene," "polyethylene glycol," "polyoxyethylene," or "oxynol". Also avoid the following:
Artificial Fragrances are among the top known allergens and can cause asthma and trigger attacks. Musks are used as fragrances and can accumulate in your body, disrupting hormones, causing skin irritations and cancer (in laboratory studies).
Mineral Oil, Paraffin, and Petrolatum coat your skin like plastic. They clog pores and create a build-up of toxins. They slow cellular turnover causing earlier signs of aging and are suspected to cause cancer and disrupt hormonal activity.
Parabens are chemicals found in myriad cosmetics, cleansers and in underarm deodorants. They mimic the action of the female hormone estrogen which can drive the growth of human breast tumors. Men will obviously want to avoid them too; they don't need added estrogens in their systems.
