EAT A WELL-BALANCED DIET:
Your skin requires a balanced and regular supply of nutrients to remain healthy. If you take care of your skin and are in good health, you may not require any supplements. Eat at least five portions of vegetables or fruit every day. This should be easy to do if you eat three pieces of fruits as snacks or desserts, and a salad with your two main meals.
Foods can cause poor skin, but not all foods.
It is not completely unfounded that eating a lot of chocolate, sweets, and other sugary and fatty foods can cause spots. A diet that is high in these foods, but low in vegetables, fruits, and other healthy foods, will leave your skin lacking in nutrients. Women who prefer to eat chocolate, crisps, or other sugary foods over an orange may be lacking in vitamin C. This will make their immune system less capable of fighting infections including those that cause skin spots. Women also tend to eat more choclate when they feel down. This can be due to hormonal imbalances, emotional issues, or physical problems. A diet high in sugar and fat can make you more susceptible to bacterial infection, which could worsen spots or other skin conditions.
Drink plenty of water:
Dehydration is a common cause of tired skin in our modern society. Many of us use central heating, and we lead an active lifestyle. Drink two to three litres of water (four to five pints), every day.
CUT BACK ON COFFEE AND TEA
Women who consume a lot tea, coffee and hot chocolate, as well as drinks like cola, are more likely than others to develop a tired appearance and suffer from skin conditions, such greasy skin or spots. These drinks contain caffeine which can prevent your body from absorbing vitamins and minerals. Drink no more than 3 cups of tea, coffee or caffeine-containing drinks per day.
Keep Your Alcohol Intake Low
Alcohol consumption can lead to skin issues such as broken veins. Drink no more than 21 units per week. (A unit is equivalent to a half-pint of beer or cider, or a standard measure or glass of wine).
Hives are a common symptom of a skin reaction to alcohol. Hives are small, itchy red patches that appear on the surface of your skin. They can be referred to as nettle-rash. Salicylates are the most common cause of allergic reactions. These substances occur in foods such as grapes and bananas. Beers can cause a similar reaction if you have a rash from eating these foods. They are high in Salicylates. Choose wine, gin or vodka instead.
Try to give up smoking
Nicotine is not good for your skin. Nicotine attacks the blood vessel that supplies nutrients and oxygen to the skin, as well those that remove waste products. The skin becomes unable to rid itself of waste products and, in severe cases, also begins to lack oxygen.
Smoke can also cause skin to age and damage the hair follicles and nail bed. Quit smoking if you want a healthy, youthful appearance.
NUTRIENTS FOR GOOD SKINN
All three vitamins A, C and zinc have a strong connection with healthy skin. As they are part of a balanced, healthy diet, there is no need to supplement them. Fresh fruits and vegetables should provide both vitamins. Vitamin C is found in carrots, spinach and watercress. Yellow-fleshed sweet potatoes, cantaloupe, and broccoli are also rich sources. Peppers, green leafy veggies, strawberries, kiwi fruits, oranges, and grapefruit are good sources of vitamin C.
Zinc can be used to treat skin problems. It reduces inflammation and promotes healing. Zinc is better absorbed by the body from wholegrains, dairy products, fish and shellfish, beans and other pulses. You may want to consider taking a daily 15mg supplement if you do not feel that you are eating these foods on a regular basis. Do not exceed the recommended dose of 15 mg as high levels of zinc can make you more susceptible to viral and bacterial infections.
Biotin is another nutrient which is perfect for “skin foods”. It is a vitamin B compound (but is also called vitamin H). Biotin is synthesized primarily by the bacteria in your intestine, but it is also present in certain foods. Women on long-term anti-biotics that adversely affect gut bacteria, or those with gut mal-absorption conditions such as Cohn’s disease and severe IBS could be low in biotin. This vitamin deficiency can cause dermatitis, hair loss, and brittle nails.
Eggs, peanut butter and wholegrain foods, especially oats, are all biotin-rich. Raw eggs bind the biotin and will not increase your biotin levels.
Vitamin A supplements are not recommended by doctors who prescribe Vitamin A-based creams to treat skin conditions such as acne. Vitamin A supplements can be dangerous if taken without doctor supervision. Vitamin A is stored in your liver, and an excessive amount could cause liver damage. Vitamin-A supplements may cause birth defects if taken by a pregnant woman.
ACIDOPHILUS and BIFIDUS – A dietary supplement to your diet
You should eat a small amount of yogurt with bifidus bacteria and acidophilus every day. They will help to balance the bacteria in your intestine, and are especially helpful for those who use antibiotics to treat skin conditions. I see many women taking antibiotics from a few days to several years. Their bodies are affected by side effects like thrush or irritablebowels. The antibiotics destroy the bacteria in the healthy gut that produce vitamin K, energy, anti-inflammatory substances and anti-cancer substances. To protect the skin from inflammation and to help the body fight other issues, a good balance of bacteria must be restored. You can eat the yogurt on its own or add chopped or pureed fruits, pour it over cereal or fruit, or swirl it into soups or casseroles.
