Skin is known as one of the body’s most important organs because of the valuable functions it performs; it is the first line of defense between our bodies and the outside world and protects us from sun's harmful UV rays, bacteria, viruses, and pollution.
Furthermore, it plays a significant role in regulating body temperature, maintaining fluid balance, and controlling moisture loss. Our skin can be affected by many factors. They mainly include genetics, aging, hormones, and diseases. While these issues are out of our control, external factors can be easily identified.
For instance, unprotected sun exposure, an unhealthy diet, stress, lack of sleep, and smoking can seriously damage our skin.
If you suffer from these problems, you don’t need to worry anymore. By adopting the efficient methods mentioned below, you will have perfect glowing skin.
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1. Be on a healthful diet
There is a multibillion-dollar industry dedicated to products that keep your skin looking its best and claim to fight signs of aging.
The diet that you go on is as important as the products you use for your skin. Your diet can enhance your skin health from the inside out, so a clear complexion begins when you consume a healthful diet.
Beneficial foods for a healthy skin
Here are some foods that have been suggested by research as being skin-friendly.
- Mangoes possess compounds with antioxidant properties which is beneficial for the protection of skin components, such as collagen.
- Tomatoes act as skin cancer prevention. One research carried out on mice discovered that daily tomato consumption declined the skin cancer tumors development by 50 percent after UV light exposure.
Eating tomatoes on a daily basis might help to protect skin against cancer.
Studies show that incorporating tomato paste into your meals can help to protect you against sunburn. After ten weeks, individuals who consumed 40 grams of tomato paste per day had 40 percent less sunburn than the control group.
Lycopene, the pigment responsible for giving tomato's deep red color, is thought to play a significant role in the protective impact of tomatoes against UV damage.
- Olive oil is associated with a lower risk of intensive facial photo aging — that is, cumulative harm to the skin that includes wrinkles, discoloration, and dark spots which result from long-term sunlight exposure.
- Cocoa Flavanols found in dark chocolate may enhance the function and structure of the skin. Scientists found out that cocoa Flavanols were influential in decreasing roughness and scaling on the skin, boosting skin hydration, and improving the skin's defenses against damage from UV rays.
- Green tea has been suggested for many skin benefits. Compounds that exist in green tea are named polyphenols and can rejuvenate dying skin cells. Drinking green tea is highly recommended since it might be useful for certain skin conditions or healing wounds.
It has also shown wonderful results as a potential treatment for skin conditions such as dandruff and psoriasis. Patches of dry, red skin, and flaky often feature in these conditions — typically as a result of the overproduction of skin cells and inflammation. Green tea might slow down the skin cells' production and suppress inflammation as well.
- White tea has anti-aging and anti-cancer properties. One study shows that some ingredients in white tea might protect the skin from immune cell damage and oxidative stress.
- Kale is one of the best sources of zeaxanthin and lutein. They might protect us against light-induced skin damage, specially from UV rays.
- Omega-3 exists in oily fish, pumpkin seeds, and walnuts, or oils such as corn oil and linseed oil can avoid dryness and scaling of the skin.
- Soy might help to enhance crow's feet skin wrinkles that appear at the outer corner of the eyes in menopausal females.
Never rely on foods for protection of your skin from the sun. In order to do so, always use a sunscreen with an SPF of at least 15, seek shade between the hours of 10 a.m. and 2 p.m., and wear clothing that covers your skin and a wide-brimmed hat.
Calorie restriction diet
Research done on mice proved that decreasing calorie intake can slow the cellular aging process. These results could prove to be an anti-aging strategy to test humans in the future.
Scientists found out that decreasing the number of calories consumed by 35 percent had an effect on aging inside a cell. Cutting calories could result in the cell's protein makers, called ribosomes, to slow down, and the aging process also to decelerate.
This decrease in speed not only lowered the ribosomes production but also gave them time for repairing themselves and kept the entire body functioning well.
Another study showed that allantoin — a compound found in many anti-aging face creams — mimics the impact of calorie restriction diets and increases lifespan by more than 20 percent. The elixir of life could be hiding in our bathroom cabinet.
Alcohol
Cutting the intake of alcohol can lower the risk of developing non-melanoma skin cancers. Studies uncovered that higher alcohol intake is related to a higher risk of development of basal cell carcinoma and cutaneous squamous cell carcinoma.
It was also shown that for each 10-gram increase in daily consumption of alcohol, the risk of basal cell carcinoma rose by 7 percent and the risk of cutaneous squamous cell carcinoma rose by 11 percent.
2. Keep stress in check
Scientists have found some links between stress levels and skin issues. Most of the time, an unsightly pimple appears on our face right before an important event.
In research of college students, those who experienced high-stress levels were more likely to suffer from skin problems such as:
- Hair loss
- Itchy skin
- Troublesome sweating
- Flaky, waxy, or oily patches on the scalp
- Hand rashes
- Scaly skin
Studies showed that teenagers who reported high-stress levels were 23 percent more likely to have severe acne.
Use stress-reduction techniques can be beneficial for keeping your skin looking clear and fresh.
The researchers suspect that stress increases the sebum quantity, which is the oily substance that blocks pores. This can lead to greater acne severity.
Reducing our stress levels might lead to having clearer skin. Stress-reduction techniques such as tai chi, meditation, or yoga can be so beneficial in this regard.
3. Keep moisture in the skin
Skin moisturizers can keep the top layer of skin cells hydrated and seal in moisture. Moisturizers often include humectants to attract moisture, occlusive agents to retain moisture in the skin, and emollients to smooth the spaces between skin cells.
In the following, some ways for keeping moisture in and avoiding dry, itchy, and red skin are suggested:
- Moisturize your skin after getting out of the shower immediately for locking in moisture.
- Take one 5- to 10-minute daily shower or bath. Excessive washing may strip away the oily layer of the skin and can lead to dry skin.
- Take a shower with warm water rather than hot water.
- Minimize the use of harsh soaps and use a fragrance-free and gentle cleanser.
- Pat skin gently dry with a towel.
- Stay away from abrasive scrub brushes, washcloths, and bath sponges that may damage the skin's surface.
- Moisturize after washing immediately. To trap in moisture, ointments, creams, and lotions you need to apply them within minutes of drying off.
- Use ointments or creams instead of lotions in order to minimize irritation.
- Never scratch the skin. Itching can be controlled through cold compresses and moisturizers.
- Wear non-irritating clothes. When wearing clothing made from rough materials such as wool, put on cotton or silk underneath.
- Use hypoallergenic laundry detergent.
- Switch on a humidifier in the winter to replenish moisture in the skin's top layer.
- Prevent getting too close to fireplaces and other heat sources to avoid drying out the skin.
4. Quit smoking
Smoking narrows the blood vessels found in the outer layer of the skin, decreases blood flow, and exhausts the skin of oxygen and the nutrients it needs to remain healthy.
Quitting smoking can enhance your skin health and avoid smoking-related wrinkles from forming.
Elastin and Collagen give the skin its elasticity and strength. Smoking may decrease the natural elasticity of the skin by causing the reduction of collagen production and breakdown of collagen.
In addition, the repetitive ex
If you smoke currently, quitting is the best thing you can do for your skin health.
5. Get your beauty sleep
Get your beauty sleep to banish those dark circles around your eyes and enhance your skin tone.
Getting the suggested hours of sleep could do wonders for your complexion.
The National Sleep Foundation suggested that adults sleep for between 7 and 9 hours each day. Sleeping for less than this amount can be detrimental to your health and your skin particularly.
Chronic sleep deprivation is known to be related to obesity, diabetes, immune deficiency, and cancer, but studies have shown that sleep quality might also have a significant effect on skin function and aging.
Individuals classed as poor sleepers have inclined signs of premature skin aging and a decreased ability for their skin in repairing itself at night from environmental stressors such as sun exposure.
While we are in a deep sleep, our body enters repair mode and regenerates muscles, skin, and brain cells. Without adequate sleep, our body is unable to produce new collagen which avoids our skin from sagging.
For keeping your skin healthy and young you don’t need to buy expensive creams and lotions. The only thing you should do to make your skin glow is following the simple steps that we mentioned above.
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