The A to Z of Healthy Skin
By Angela Epstein
source: thirdage.com
Glowing skin is not only a sign of a well-cared-for complexion; it often signifies overall good health and well-being. So are there simple ways to improve the health of the body's largest organ? Angela Epstein takes you through the skin's healthy alphabet.
A Is for Alcohol
Excessive alcohol intake can block the production of the body's antidiuretic hormone. As a result, too much drinking makes the skin dehydrated and prone to wrinkles.
Alcohol also widens blood vessels and increases blood flow to the skin, which can lead to thread veins, a reddened "drinker's nose" and the skin condition rosacea, which causes a red rash or flushed complexion. The skin condition psoriasis, which leads to red scaly patches over the body, can be another side effect of heavy drinking.
B Is for Beauty Sleep
While we are asleep, the body concentrates on tissue repair. Many cells show increased production and a reduced breakdown of proteins. Because proteins are the building blocks for cell growth and the repair of damage from factors such as ultraviolet rays, deep sleep may indeed be beauty sleep.
C Is for Carbon Monoxide
This is present in cigarette smoke and is known to cut off peripheral circulation -- the small blood capillaries that feed the skin. Smoking also stops the body's absorption of vitamin C -- an antioxidant which is also an essential ingredient for the growth of new collagen. Giving up smoking will help skin retain a healthy appearance.
D Is for Dust
This is a major allergen for eczema sufferers. To reduce dust in the house, vacuum regularly, and choose sofas with leather or leather-look coverings, as these are easy to wipe clean.
Replace curtains where you can with roller blinds. Dust mites also thrive between 64 degrees and 75 degrees, so keep rooms cool. Humid air can cause mold and dust-mite growth, both of which irritate eczema, so use a dehumidifier.
E Is for Essential Fatty Acids
If you suffer from itchy, flaky or inflamed skin, the chances are you are not eating enough essential fatty acids. Foods to choose are oily fish such as sardines, mackerel and pilchards, nuts and seeds.
F Is for Flushed Face
This can be the result of eating the wrong foods.
Flushing happens when blood vessels in the skin dilate. A wide range of causes include hot drinks and alcohol. Eating large amounts of the flavor enhancer monosodium glutamate (MSG) -- used especially in Chinese food -- can give rise to a type of red face known as Chinese Restaurant Syndrome. Chemicals found in beer, cider, wine, desserts, fried and frozen vegetables, fruit juices, frozen prawns and shrimps, and milk products may cause flushing, too.
G Is for Gut
A poor complexion may be a sign of problems in the gut. If you suspect a link, keep a note of everything you consume for a few weeks to see whether any particular food irritates your digestive system and skin.
Increasing the amount of fiber in your diet helps to clear out the digestive system.
H Is for Honey
This has long been recognized for having skin-softening and moisturizing qualities. However, one of its constituents, inhibine, also has mild antiseptic properties. This makes it helpful for treating mild, acne-prone skin. Clinical trials at the Waikato Hospital in New Zealand have successfully used manuka bush honey to treat leg ulcers and pressure sores.
I Is for Iron
If skin appears pale, this could be due to a lack of iron, a problem which affects nearly 80 percent of women. The pallor is caused from too little hemoglobin, a molecule that carries oxygen in the blood. The richest source of iron comes from red meat, tuna and sardines and lentils.
J Is for Junk Food
According to a U.S. study, pimples can start when the digestive tract quickly absorbs refined, starchy carbohydrates from white bread, potatoes or sugary soft drinks.
These foods cause blood sugar to climb rapidly, causing the release of insulin into the bloodstream. Insulin helps cells soak up the excess sugar in your blood, but it is released alongside another substance called IGF-1.
These two chemicals boost the production of testosterone, the male hormone that, in turn, can cause the skin to overproduce oily sebum that plugs up pores and leads to acne.
Excess sugar is also a cause of premature aging. Over time, too much sugar can result in a process known as glycation, which, at a molecular level, can damage collagen in skin, cartilage and ligaments, making them lose their elasticity.
K Is for Vitamin K
Getting enough vitamin K could prevent the appearance of thread veins. Though small amounts exist naturally in the gut, it is best to boost intake with dietary sources such as green leafy vegetables like broccoli and spinach.
L Is for Laughter
When we laugh, we take in more oxygen, which temporarily boosts blood pressure and heart rate. This then causes the capillaries close to the skin's surface to dilate.
These capillaries become filled with blood, which then feeds the skin with an increased supply of oxygen and nutrients, making it appear healthier.
M Is for Making Love
According to research carried out at the Royal Edinburgh Hospital, people who make love three times a week look between four and seven years younger. This is because sex is an aerobic form of exercise that promotes skin renewal. Vigorous action during sex means higher levels of oxygen are being pumped around the body, bringing blood flow and nutrients to the skin's surface. Thanks to blood being pumped around the body, fresher skin cells lying deep down in the skin are pushed up higher to the surface of the skin.
N Is for Nuts
Nuts are high in essential fatty acids, which help to replenish collagen, naturally moisturize and promote skin firmness. Nuts also contain anti-inflammatory properties, which help to ensure that the skin stays smooth and un-pimpled. Particularly effective are hazel nuts and brazil nuts.
O Is for Oats
Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.
Research conducted by University of Alberta scientists has also discovered that betaglucan, a soluble fiber found in the cell walls of oat kernels, can effectively reduce facial fine lines, deep wrinkles and skin roughness. Unlike Botox injections, this latest version of anti-wrinkle therapy can be applied topically as gels or creams.
P Is for Parabens
Many chemicals found in cosmetic and personal hygiene products can have a detrimental effect on the skin. Among these known irritants are a group of chemicals called parabens. Prefixed by methyl, propyl, butyl and ethyl, they act as a preservative to prolong shelf life and inhibit microbial growth. However, they are also toxic substances and can cause allergic skin reactions.
Most products will list parabens in the ingredients.
Q Is for Q10 Coenzyme
Q10 is a powerful antioxidant and energy nutrient found in every cell in the body, in particular, the heart and liver. It acts as a catalyst, sparking the manufacture of energy molecules in each cell. It is also important for maintaining healthy skin. As we get older, levels of Q10 in the skin are below optimum, resulting in lesser ability to produce collagen and other important skin molecules.
Aim for a daily dose of 30 to 100 milligrams, and look out for skin creams that contain Q10.
R Is for Radiation
Radiation from mobile phones could trigger skin allergies, according to research carried out at Unitika Hospital in Kyoto, Japan. Scientists claim that microwaves emitted by mobile handsets can worsen allergic reactions to dust mites and pollen. The researchers believe that mobile radiation can "excite" antigens -- substances which cause allergies -- in the bloodstreams of susceptible people.
S Is for Stress
Cutting down on stress could result in fewer skin problems for adults.
Though teenage acne is often linked to hormonal changes, adult acne is often linked to stress. When a person is under stress, the adrenal gland is stimulated into producing sebum -- the oily substance that keeps the skin moisturized. Excess sebum then meets with pollution or chemicals on the surface of the skin, causing it to clog the pores. Once a pore becomes blocked, it can then become infected.
T Is for Towels
Eczema itself is not infectious, but sufferers carry a bug on their skin, which can cause impetigo in nonsufferers. If you are an eczema sufferer use separate soft cotton towels to avoid spreading infection. Dab dry, as rubbing can irritate the skin.
U Is for Ultraviolet Rays
Though prolonged exposure to the sun is linked to aging and skin cancer, a team from the University of Manchester claims that catching some ultraviolet rays at specific times of day and not wearing sunscreen could benefit health by helping the body to produce vitamin D [from direct sunlight]. Vitamin D promotes the absorption of calcium and phosphate from food, and is essential in the formation of bones and teeth.
V Is for Vitamin A
This is essential for replenishing skin cells. It is best taken by eating vegetables that contain a large amount of beta carotene, which is turned into vitamin A by the liver.
Beta carotene is an important antioxidant, which is vital for skin health. Antioxidants track down and destroy harmful free radicals in the body that can cause damage to your cells. Beta carotene-rich vegetables include green leafy varieties such as broccoli, or carrots and dried apricots.
W Is for Workout
Just as exercise is important for general fitness, the muscles of the face also need a workout. Doing facial exercises can prevent the skin from sagging especially around the jaw line.
Exercises can include grimacing, opening the mouth wide and closing it again, and raising and relaxing the eyebrows.
X Is for Xerosis
Xerosis is the medical term for dry skin, which can leave the skin red and itchy as well as looking cracked. Dry skin is more common in people with an underactive thyroid, and its incidence increases with age. Air conditioning, central heating and swimming in chlorinated water may increase the risk.
Use specialist soaps, such as coal tar, as well as bath oils.
Apply an emollient after bathing and when itchy.
Y Is for Yogurt
Eating natural or probiotic yogurt will help maintain the population of so-called gut-friendly bacteria that live in the digestive tract. When friendly bacteria are outnumbered by harmful bacteria, it can lead to skin problems.
Fungal and inflammatory skin conditions such as dandruff, acne, candida yeast syndrome, certain types of eczema, nail infections and even athlete's foot are some of the problems that can arise when pathogenic bacteria and fungi gain power in the gastrointestinal tracts and on our skin.
Z Is for Zinc
This is vital for the growth and repair of the skin and for a fresher complexion. It also plays an essential role in healing as well as preventing stretch marks and scar tissue.
Deficiency can be spotted when skin becomes excessively dry, oily, heals slowly or is prone to infections. Foods rich in zinc include red meat, oysters and nuts. Alternatively, you can take a zinc supplement every day. The recommended daily allowance is 15 milligrams per day. Source: Daily Mail; London (UK). Powered by Yellowbrix
By Angela Epstein
source: thirdage.com
Glowing skin is not only a sign of a well-cared-for complexion; it often signifies overall good health and well-being. So are there simple ways to improve the health of the body's largest organ? Angela Epstein takes you through the skin's healthy alphabet.
A Is for Alcohol
Excessive alcohol intake can block the production of the body's antidiuretic hormone. As a result, too much drinking makes the skin dehydrated and prone to wrinkles.
Alcohol also widens blood vessels and increases blood flow to the skin, which can lead to thread veins, a reddened "drinker's nose" and the skin condition rosacea, which causes a red rash or flushed complexion. The skin condition psoriasis, which leads to red scaly patches over the body, can be another side effect of heavy drinking.
B Is for Beauty Sleep
While we are asleep, the body concentrates on tissue repair. Many cells show increased production and a reduced breakdown of proteins. Because proteins are the building blocks for cell growth and the repair of damage from factors such as ultraviolet rays, deep sleep may indeed be beauty sleep.
C Is for Carbon Monoxide
This is present in cigarette smoke and is known to cut off peripheral circulation -- the small blood capillaries that feed the skin. Smoking also stops the body's absorption of vitamin C -- an antioxidant which is also an essential ingredient for the growth of new collagen. Giving up smoking will help skin retain a healthy appearance.
D Is for Dust
This is a major allergen for eczema sufferers. To reduce dust in the house, vacuum regularly, and choose sofas with leather or leather-look coverings, as these are easy to wipe clean.
Replace curtains where you can with roller blinds. Dust mites also thrive between 64 degrees and 75 degrees, so keep rooms cool. Humid air can cause mold and dust-mite growth, both of which irritate eczema, so use a dehumidifier.
E Is for Essential Fatty Acids
If you suffer from itchy, flaky or inflamed skin, the chances are you are not eating enough essential fatty acids. Foods to choose are oily fish such as sardines, mackerel and pilchards, nuts and seeds.
F Is for Flushed Face
This can be the result of eating the wrong foods.
Flushing happens when blood vessels in the skin dilate. A wide range of causes include hot drinks and alcohol. Eating large amounts of the flavor enhancer monosodium glutamate (MSG) -- used especially in Chinese food -- can give rise to a type of red face known as Chinese Restaurant Syndrome. Chemicals found in beer, cider, wine, desserts, fried and frozen vegetables, fruit juices, frozen prawns and shrimps, and milk products may cause flushing, too.
G Is for Gut
A poor complexion may be a sign of problems in the gut. If you suspect a link, keep a note of everything you consume for a few weeks to see whether any particular food irritates your digestive system and skin.
Increasing the amount of fiber in your diet helps to clear out the digestive system.
H Is for Honey
This has long been recognized for having skin-softening and moisturizing qualities. However, one of its constituents, inhibine, also has mild antiseptic properties. This makes it helpful for treating mild, acne-prone skin. Clinical trials at the Waikato Hospital in New Zealand have successfully used manuka bush honey to treat leg ulcers and pressure sores.
I Is for Iron
If skin appears pale, this could be due to a lack of iron, a problem which affects nearly 80 percent of women. The pallor is caused from too little hemoglobin, a molecule that carries oxygen in the blood. The richest source of iron comes from red meat, tuna and sardines and lentils.
J Is for Junk Food
According to a U.S. study, pimples can start when the digestive tract quickly absorbs refined, starchy carbohydrates from white bread, potatoes or sugary soft drinks.
These foods cause blood sugar to climb rapidly, causing the release of insulin into the bloodstream. Insulin helps cells soak up the excess sugar in your blood, but it is released alongside another substance called IGF-1.
These two chemicals boost the production of testosterone, the male hormone that, in turn, can cause the skin to overproduce oily sebum that plugs up pores and leads to acne.
Excess sugar is also a cause of premature aging. Over time, too much sugar can result in a process known as glycation, which, at a molecular level, can damage collagen in skin, cartilage and ligaments, making them lose their elasticity.
K Is for Vitamin K
Getting enough vitamin K could prevent the appearance of thread veins. Though small amounts exist naturally in the gut, it is best to boost intake with dietary sources such as green leafy vegetables like broccoli and spinach.
L Is for Laughter
When we laugh, we take in more oxygen, which temporarily boosts blood pressure and heart rate. This then causes the capillaries close to the skin's surface to dilate.
These capillaries become filled with blood, which then feeds the skin with an increased supply of oxygen and nutrients, making it appear healthier.
M Is for Making Love
According to research carried out at the Royal Edinburgh Hospital, people who make love three times a week look between four and seven years younger. This is because sex is an aerobic form of exercise that promotes skin renewal. Vigorous action during sex means higher levels of oxygen are being pumped around the body, bringing blood flow and nutrients to the skin's surface. Thanks to blood being pumped around the body, fresher skin cells lying deep down in the skin are pushed up higher to the surface of the skin.
N Is for Nuts
Nuts are high in essential fatty acids, which help to replenish collagen, naturally moisturize and promote skin firmness. Nuts also contain anti-inflammatory properties, which help to ensure that the skin stays smooth and un-pimpled. Particularly effective are hazel nuts and brazil nuts.
O Is for Oats
Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.
Research conducted by University of Alberta scientists has also discovered that betaglucan, a soluble fiber found in the cell walls of oat kernels, can effectively reduce facial fine lines, deep wrinkles and skin roughness. Unlike Botox injections, this latest version of anti-wrinkle therapy can be applied topically as gels or creams.
P Is for Parabens
Many chemicals found in cosmetic and personal hygiene products can have a detrimental effect on the skin. Among these known irritants are a group of chemicals called parabens. Prefixed by methyl, propyl, butyl and ethyl, they act as a preservative to prolong shelf life and inhibit microbial growth. However, they are also toxic substances and can cause allergic skin reactions.
Most products will list parabens in the ingredients.
Q Is for Q10 Coenzyme
Q10 is a powerful antioxidant and energy nutrient found in every cell in the body, in particular, the heart and liver. It acts as a catalyst, sparking the manufacture of energy molecules in each cell. It is also important for maintaining healthy skin. As we get older, levels of Q10 in the skin are below optimum, resulting in lesser ability to produce collagen and other important skin molecules.
Aim for a daily dose of 30 to 100 milligrams, and look out for skin creams that contain Q10.
R Is for Radiation
Radiation from mobile phones could trigger skin allergies, according to research carried out at Unitika Hospital in Kyoto, Japan. Scientists claim that microwaves emitted by mobile handsets can worsen allergic reactions to dust mites and pollen. The researchers believe that mobile radiation can "excite" antigens -- substances which cause allergies -- in the bloodstreams of susceptible people.
S Is for Stress
Cutting down on stress could result in fewer skin problems for adults.
Though teenage acne is often linked to hormonal changes, adult acne is often linked to stress. When a person is under stress, the adrenal gland is stimulated into producing sebum -- the oily substance that keeps the skin moisturized. Excess sebum then meets with pollution or chemicals on the surface of the skin, causing it to clog the pores. Once a pore becomes blocked, it can then become infected.
T Is for Towels
Eczema itself is not infectious, but sufferers carry a bug on their skin, which can cause impetigo in nonsufferers. If you are an eczema sufferer use separate soft cotton towels to avoid spreading infection. Dab dry, as rubbing can irritate the skin.
U Is for Ultraviolet Rays
Though prolonged exposure to the sun is linked to aging and skin cancer, a team from the University of Manchester claims that catching some ultraviolet rays at specific times of day and not wearing sunscreen could benefit health by helping the body to produce vitamin D [from direct sunlight]. Vitamin D promotes the absorption of calcium and phosphate from food, and is essential in the formation of bones and teeth.
V Is for Vitamin A
This is essential for replenishing skin cells. It is best taken by eating vegetables that contain a large amount of beta carotene, which is turned into vitamin A by the liver.
Beta carotene is an important antioxidant, which is vital for skin health. Antioxidants track down and destroy harmful free radicals in the body that can cause damage to your cells. Beta carotene-rich vegetables include green leafy varieties such as broccoli, or carrots and dried apricots.
W Is for Workout
Just as exercise is important for general fitness, the muscles of the face also need a workout. Doing facial exercises can prevent the skin from sagging especially around the jaw line.
Exercises can include grimacing, opening the mouth wide and closing it again, and raising and relaxing the eyebrows.
X Is for Xerosis
Xerosis is the medical term for dry skin, which can leave the skin red and itchy as well as looking cracked. Dry skin is more common in people with an underactive thyroid, and its incidence increases with age. Air conditioning, central heating and swimming in chlorinated water may increase the risk.
Use specialist soaps, such as coal tar, as well as bath oils.
Apply an emollient after bathing and when itchy.
Y Is for Yogurt
Eating natural or probiotic yogurt will help maintain the population of so-called gut-friendly bacteria that live in the digestive tract. When friendly bacteria are outnumbered by harmful bacteria, it can lead to skin problems.
Fungal and inflammatory skin conditions such as dandruff, acne, candida yeast syndrome, certain types of eczema, nail infections and even athlete's foot are some of the problems that can arise when pathogenic bacteria and fungi gain power in the gastrointestinal tracts and on our skin.
Z Is for Zinc
This is vital for the growth and repair of the skin and for a fresher complexion. It also plays an essential role in healing as well as preventing stretch marks and scar tissue.
Deficiency can be spotted when skin becomes excessively dry, oily, heals slowly or is prone to infections. Foods rich in zinc include red meat, oysters and nuts. Alternatively, you can take a zinc supplement every day. The recommended daily allowance is 15 milligrams per day. Source: Daily Mail; London (UK). Powered by Yellowbrix
