We are literally obsessed with skin care. If you Google, Instagram, Twitter or Facebook, you can see the hundreds of thousands of companies to address skincare, and aging. Every company has the magic "potion" on some level, with ingredients that only a chemist can pronounce.
I believe in a good skin care regimen, I have since I was approximately 12 years old (in the 80a) and my mom bought me my first skin care routine from Mary Kay.
Thing have changed tremendously, for the better! Now isn't 40 the new 30, and 50 the new 40, or something like that.
The countless dollars spent on skincare, shouldn't we have the nutrition to support our skin as we age, as well?
You are what you eat, and as we age, you can definitely feel and see it in your skin, when your diet isn't on "fleek".
So with all of this said, with a good diet and dietary supplement, your skin can look years younger.
The vitamins that help support collagen and elastin fibers are; Vitamin C, E, A, K, and B-complex.
Antioxidants what supports how the skin looks and feels. Foods that are rich in Potassium; milk, sweet potatoes, bananas, avocado, and legumes.
Vitamins that are good for the skin, and give us antioxidant protection:
Vitamin C: Protects the skin from damage from free radicals, sunlight, smoke and pollution. Free radicals gobble up collagen and elastin fibers.
Vitamin E: Reduces photo-damage, wrinkles and improves skin texture.
In a study at the 2002 American Academy of Dermatology, topical vitamin C prevents consequences of prolonged sun exposure that can lead to skin cancer. The only Vitamin C that can penetrate the skin and do the job topically is L-Asorbic Vitamin C.
Vitamin C & E, will counter sun exposure to reduce sunburns from UVB rays and DNA damage with in skin cells.
To help give protection and support from free radicals is to take a quality supplement of Vitamin C between 500-1,000 mg/day and Vitamin E, 400iu/day.
Vitamin A: Repairs skin tissue. Foods rich in vitamin A are bell peppers, squash, cucumbers, and pumpkin.
In 2003, a study at a meeting of the American Academy of Dermatology, found that vitamin C and Retinol (vitamin A), showed reversal in the skin altercation induced by chronological aging and photo aging.
Vitamin B complex: A deficiency causes dermatitis, (itchy, scaly, skin) and even a mild deficiency causes hair loss.
Niacin: An anti-inflammatory that soothes skin.
Vitamin K: Not to be taken orally, topically it helps heal dark circles.
Minerals benefit the skin and protect from aging. Drinking spring water is beneficial because of the natural occurrence of minerals, and washing your face with spring water has show to be beneficial for anti-aging.
Selenium: This mineral plays a role in skin cancer prevention. Taken in supplement form or cream, helps protect skin from sun damage.
A study in 1996 in the Journal of American Medical Association showed that skin cancer patients taking a supplement of 200 micrograms showed 37% fewer malignancies, 50% reduction in death from skin cancer and 17% overall mortality.
Aside from protection from sun damage, selenium offers protection throughout the body, including heart support, brain support, and healthy cell division.
Copper: Together with vitamin C and the mineral zinc, copper helps to develop elastin, the fibers that support skin structure from underneath.
A deficiency in copper is rare, supplement for copper is dangerous, so it is advised not to consume extra copper.
In 2002 the University of Pennsylvania found that when compared a copper skin care treatment and placebo, a cream with copper peptides demonstrated rapid visual improvements in the skin roughness, clarity, fine lines/wrinkling, and overall photo damage.
Zinc: Zinc is the third important mineral especially if you have acne. Acne can be a sign of a zinc deficiency. Taken orally or topically, zinc works to clear skin by taming the oil production. Food sources for zinc include oysters, lean meat and poultry.
ALA (Alpha-Lipoic Acid): Super boost protector in aging. A hundred times more potent than vitamin C & E. Affects skin cells from both the inside and outside. Most antioxidants with do one or the other but not both. ALA, helps other vitamins work better to rebuild skin cells damaged by environment. Available in supplements and creams.
DMAE: DMAE has a strong appetite for free radicals. It works by deactivation the power to destroy skin cells. DMAE prevents the formation of age spots. Available in supplements or creams.
Hyaluronic Acid: Lubricated joints, gives you smoother/young looking skin, Hyaluronic Acid retains 1,000 times it weight holding more moisture in skin cells. This nutrient is not available in food, and is powerful taken in supplement form as well as cream.
EFA (Essential Fatty Acid): AKA Omegas 3 & 6. We get plenty of Omega 6 in our diets, Omega 3 is what we are lacking. Omega 3 is found in cold water fish, flaxseed, and safflower oil. Taking fish oil or evening primrose oil, will help keep your skin smoother and younger looking.
The answers for aging are not going to be found in taking a bunch of vitamins. After you choose a healthy lifestyle by drinking water, eating a balanced diet, and wearing sunscreen, then you can add in some supplements to support your body with aging.
'Tis the season, candy, treats everywhere! What are we doing to ourselves by ingesting all of these treats?
The effects from sugar and high glycemic carbs on our body is a way to accelerate pre-mature aging.
Sugar addiction, is it real? Have you ever reached for that afternoon candy bar mid afternoon to get a quick boost of energy? Only to find yourself wiped out, searching for more to regain that high.
Think about it, growing up parents "reward" there kids with sugary treats. Your brain sees sugar as a reward, reinforcing such a reward, becoming a habit. Sugar becomes comforting after a stressful day, or when you want to celebrate. Breaking this cycle can be difficult for some, but its not impossible.
Sugar is sugar, whether it is brown sugar, cane sugar, honey, or raw sugar, the effect are all the same. Sugar is also hidden or "re-named" in foods under many different names:
Sugar in all of these forms causes insulin spikes in the blood stream, which can cause damage to all the organs of your body. This includes the biggest organ of your body, your SKIN!
An overload of high glycemic carbs in all forms (breads, starches, potatoes, pastas, desserts, soda) are converted to glucose at a high rate in your bloodstream. The overload is called glycation. This occurs when the excess sugar molecules attach themselves to collagen fibers. The scientific process when glucose (sugar) attaches to protein without the influence of enzymes, is known as AGEs (Advanced Glycosation End products). This whole process causes the collagen fibers to loose their strength and flexibility. The result is the appearance of sagging/lines in the skin, and leaving it more vulnerable to sun damage.
We spend money on skincare to prevent "sagging, wrinkled, sun damaged skin". If we don't do our part by cutting out the high glycemic carbs, aren't we just wasting money and accelerating aging? By controlling your sugar consumption and developing a skin care routine that works, you are attacking aging from the inside and out.
Sugar consumption and glucose spikes are a contributing factor to the epidemic obesity and diabetes levels.
Insulin is a hormone made by the pancreas that helps the body use and store glucose. Insulin delivers glucose to the muscle, fat, liver and other cells so your body can use it for fuel.
Insulin resistance is a condition when your body does not process glucose effectively. Glucose builds up in the blood instead of being absorbed by the cells, leading to pre-diabetes, or type 2 diabetes.
During high sugar intake, the body is flooded with insulin and stress hormones. This inundates your blood triggering the inflammation process which creates stress and pain on your organs and joints. In turn the inflammation can be associated with an increase of atherosclerosis, cancer, obesity, diabetes, congestive heart failure, digestive system diseases, arthritis, Alzheimer's disease and osteoporosis.
Refined carbs use up the B vitamins that we need to sustain good moods.
As discussed earlier, sugar in large quantities gives you sudden highs and lows; symptoms include fatigue, irritability, dizziness, insomnia, excessive swearing, poor concentration and forgetfulness, excessive thirst, depression, digestive disturbances and blurred vision.
Try making a change for 2 weeks, cut out processed high glycemic carbs in all forms (breads, pastas, potatoes, dessert and soda) See how you feel, do you feel better? Do your joints ache? Less foggy? Recover from workouts quicker?
I promise after two week you will be feeling like you can take on the WORLD!
Make this change, and commit to feeling better.
You are worth it!!
Emma is sharing her obsession with anti-aging fitness, nutrition, and skincare. To look and feel your BEST, living a balanced life!