Many are sure that in order for the skin to remain smooth and elastic, it is enough to stock up on good cosmetics. But, alas, with the help of one cream, even the best, it will not be possible to maintain youthful skin.
External agents penetrate only into the uppermost layer of the epidermis, no more than 0.1 mm, giving a temporary effect. Their effect is short-lived and wears off over time due to skin adaptation. However, don’t be upset, because there is a simple way to enhance the effect of cosmetics and improve the condition of your skin from the inside. You just need to make the right diet.
Squirrels. They are the ones building material for skin cells. Proteins promote the production of collagen - special molecules that make up the skin framework. But it is worth remembering that different types proteins are absorbed differently. Thus, the palm in terms of the number of essential amino acids is held by milk proteins and chicken egg whites. They are followed by meat and fish proteins. They are also perfectly digestible, but do not contain all types of essential amino acids, therefore, in order to fully saturate the body with these substances, it is necessary to alternate different types of meat and fish. Third place belongs to vegetable proteins. They are absorbed only by 60% and do not contain all essential amino acids. This is why the skin condition of vegetarians often leaves much to be desired.
Omega 3 fatty acids. These “correct fats” are necessary to maintain skin tone and to preserve the so-called lipid layer, which retains moisture. upper layers epidermis. You can find omega 3 fatty acids under fish scales. But it should be borne in mind that when heated, beneficial fatty acids are partially destroyed, so fried and boiled fish cannot claim the title of “elixir of youth.” It is better to give preference to regular herring - it is prepared without heat treatment, and there is a lot of fish oil in herring.
Antioxidant vitamins. One of the main causes of aging is the effect on our body of so-called free radicals. Free radicals are formed in the body under the influence of sunlight, cigarette smoke, air pollution. Antioxidants help counteract the destructive effects of free radicals.
The main antioxidants are vitamin E (vegetable oils, nuts and seeds), vitamin C (citrus fruits, sauerkraut) and vitamin A (red and red fruits and vegetables). orange color and beef liver).
Water. All metabolic processes in the body occur in aquatic environment. Therefore, lack of moisture will certainly affect the condition of the skin. Calculating the amount of fluid you need to drink during the day is very simple: a person of average build needs 5 glasses of clean water in addition to the moisture you get from food. At the same time, keep in mind that the skin “loves” only clean water.
Tea and coffee contain caffeine, which causes dehydration, while fruit juices and carbonated drinks are quite high in calories. If you don’t like drinking regular water, add a slice of lemon, lime or a few strawberries to it - the taste will noticeably improve. Make sure there are enough vitamins and microelements on your table.
Vitamin set. Vitamins A, C, E, selenium (found in onions, garlic, mushrooms), zinc (a lot of it in pumpkin seeds and whole grain products), iron (a lot of it in meat products, especially beef liver) improve skin breathing.
For a good complexion, you need coenzyme Q10 (found in beef and vegetable oil), taurine (found in fish and seafood), carnitine (meat and milk are rich in it).
B vitamins (cereals and legumes), vitamin E, and zinc restore elasticity. Protect from harmful effects environment and aging vitamins A, E, C.
Sample menu
Breakfast: oatmeal (contains B vitamins and biotin, without which it is impossible to good color face) and green tea (speeds up metabolism and removes toxins).
Lunch: kefir (it contains a lot of proteins that prevent wrinkles).
Dinner: Start with a fresh green salad with vegetable oil. It contains vitamin E, which fights early wrinkles. Then - broccoli soup. It contains substances that protect the skin from harmful effects ultraviolet rays. For the second course - boiled fish, which will provide fatty acids and taurine.
Dinner: cottage cheese with sour cream - they will help replenish collagen reserves.
Drink 4-5 glasses of clean water throughout the day.
For years, scientists have been telling us that chocolate and fatty foods do not cause inflammation on the face and, in general, do not affect the clearness of the skin. Research proves the opposite. “The expression: “You are what you eat” is true. Clear skin is constantly restored with the help of substances that form the basis of our diet,” says the famous American nutritionist Cynthia Saas. According to her, if the cause of skin problems is not hormones, the results of the diet will be visible within six weeks.
Secrets of clear facial skin: 4 rules for every day
Simple carbohydrates, which are found in white bread, pasta, biscuits and sweets, are the enemies of clear skin. Studies have shown that switching to whole grains helps get rid of acne. In just ten weeks, the number of blackheads and whiteheads is reduced by 28%, and acne by 71%.
- Eat less carbs
Popular
Various sweets, which should also be excluded, also contain a lot of simple carbohydrates. You also need to give up alcohol and caffeine.
It's better to switch to brown rice, quinoa and whole grains. In just two or three weeks, you will be pleased to note how your complexion will change, your skin will become clean, fresh and rested.
Not only your hormones are to blame for your skin problems, but also... those of the cow.
Milk contains many hormones that not only help calves grow, but also promote the growth of acne on the face. Milk drinkers are 44% more likely to develop acne than non-drinkers.
Try to eliminate dairy products from your diet as much as possible for a month and you will see how quickly your skin breakouts will decrease. By the way, it may be not only hormones, but also lactose intolerance. To find out, get tested.
A trip to the produce section of the supermarket may be healthier than a visit to the beauty salon. A study by the American Institute of Dietetics found that people who ate six servings of fresh fruits and vegetables every day for six months looked more attractive than those who ate fewer of these foods.
So how many vegetables and fruits should you eat per day? The recommendation is: at least five. Stars include greens and cabbage in their diet - these foods are rich in vitamins and help maintain their figure and protect their skin.
Don’t forget about vitamin C: add cherries, red capsicums and kiwi to your diet. Eat vegetables raw whenever possible. 5 breakfasts for clear skin.
Meat contains omega-6 fatty acids, which cause inflammation on the face. To reduce breakouts, replace meat with foods rich in omega-3 fatty acids. They tighten skin cells and give it a healthy glow. They can be found in fatty fish such as salmon, tuna, marigold, herring and sardines.
The anti-inflammatory agents found in plant fats are also vital for clear and healthy skin. So stock up on avocados, extra virgin olive oil, nuts and seeds and you'll soon be boasting a perfectly even skin tone.
- Don't drink milk
- Choose vegetables and fruits
- Give up meat
Three products for clear skin every day
It contains many antioxidants that have a beneficial effect on the skin, help cleanse and moisturize it.
Ideal for a light snack. They contain vitamin E, which protects and nourishes the skin. Eat a handful a day.
Try adding them to your diet from time to time - they are very rich in vitamin C. All this will help make your skin healthy.
- Green tea
- Sunflower seeds
- Sauerkraut or kimchi
Every woman wants to preserve beauty and youth for as long as possible. This also applies to our skin. The state of our material shell depends on many factors, both external and internal. Those who are said to have good genetics may not have to pay much attention to this. But, most women still need to make considerable efforts to maintain their skin good condition.What should you do to always have beautiful skin?
Facial skin does not like soap, unless it is oily. It is better to wipe the skin with special lotions or tonics. If you like to wash your face with tap water, then it is advisable to moisturize your skin with cream, since the water in our taps is usually chlorinated, it greatly tightens the skin and dries it out. Some cosmetic brands have skin cleansers that you can use daily. They cleanse and moisturize the skin at the same time. But please note that for different types They also have different skins.
Doctors insist on the dangers of excessive use of skin care products. If these products are not of sufficient quality, then they will clog pores and block oxygen to your cells. Despite the fact that you, suppose, do not have and have not had allergic reactions before, try to purchase hypoallergenic cosmetics, since allergies are increasing their momentum every year and neither you nor the seller or consultant can 100% predict in advance how they will react. Your skin.
You may have noticed that some people wear sunglasses in winter. Many are accustomed to wearing them only in the summer, but the sun shines on us throughout the year and when we go outside on a clear sunny day we begin to squint. And this contributes to the formation of “crow’s feet” in the corners of the eyes. Therefore, we must discard all prejudices and, if necessary, wear sunglasses at any time of the year.
Even if you eat very healthily, your skin can never use additional nourishment from the outside. Pleasant masks that match your skin type will only add freshness and beauty to it. I know that some housewives who love to cook use a very simple method of caring for their skin. While preparing dishes, they simultaneously apply almost everything they have on hand to their faces. But to do this, you need to know which products you can use for your skin type. There are products that moisturize the skin, and there are those that, on the contrary, dry it out. Or perhaps it will be a nourishing or cleansing mask for your face. So you can combine business with pleasure, but before applying anything to your face, do not forget to cleanse your skin.
Consuming a daily amount of water of at least 1.5 liters is now widely discussed. This is very beneficial for skin condition. But from my own experience I know that it is very difficult to follow this rule. I can give advice on my own behalf. I never drank a lot of water, and it wasn’t even water, but mostly tea or juices. So I constantly had to adjust myself. But last summer I needed to do this in order to prepare the body for a certain procedure. And imagine, I'm without special effort I drank 1.5 liters of coral water a day in addition to tea. In total it was about 2 liters. The thing is that I drank water almost in sips every 10-15 minutes. So, completely unnoticed by me, by the evening I drank 1.5 liters. And I realized that for me this is the best option. Now I'm using it successfully.
And of course, what we eat has a big influence on the condition of our skin.
Here is a list of products that, according to doctors, quickly and severely damage the skin.
Sweets
White refined sugar irritates the walls of the stomach and provokes increased secretion of the sebaceous glands. We don't always cleanse our faces properly (and some don't at all), which causes our pores to become clogged, which contributes to clogged pores and acne.
Sweet pastries - not the most useful product for our health and beauty of the skin. Especially hot, which is many times more harmful. It is slowly digested, takes a long time to be absorbed by the body, and all this is then reflected in our appearance. And in addition to sugar, it contains white flour highest quality.
Chips
Our skin can't stand it preservatives, dyes and other “chemicals” “, and there is plenty of this “good” in chips. Moreover, chips, like flour products, are rich in carbohydrates. Passion for such food is not in the best possible way can affect your skin, and will also contribute to the development of cellulite.
Beer
Many people believe that beer a very useful product, but I’m sure that many also know about the dangers of beer. It greatly stimulates the appetite - so after every sip we are drawn to have a good snack. And after a “beer evening” you may find circles under the eyes and small pimples on your face, and also swollen limbs.
At the same time, I will say that brewer’s yeast sold in pharmacies and those found in modern pasteurized beer have little in common. Pharmacy brewer's yeast is very useful. Now they are sold with different additives and you can choose the ones that suit you. Brewer's yeast - natural spring vitamins: groups B (B1, B2, B3, B5, B6, Vs), E, Mg, K, Na, Se, P, S, Zn, amino acids (including essential ones), pectin substances and unsaturated fatty acids (oleic, linoleic). Yeast helps protect the skin from negative factors, help to establish metabolism in the body and successfully fight allergic reactions, and are good for acne. They should be taken in courses of 2 weeks, then take a break.
Carbonated drinks
Caffeine, dyes, flavors, which are included in soda, negatively affect intestinal function. As a result, the skin loses elasticity, looks tired and ages faster.
Smoked meats
Many people cannot live without sausage. Smoked products are produced with the addition of various chemicals and flavor enhancers . They contain substances that irritate the walls of the stomach and have a bad effect on the kidneys: fluid is retained in the body, limbs swell and dark circles appear under the eyes.
Most harmful to skin food additives are E 230 - 232, E 239.
Meat
Nowadays, many people refuse meat for various reasons. According to Eastern medical schools, first of all, Ayurveda, the most harmful product for the skin is meat. And modern meat, which contains a lot of chemicals, is especially so. And it is harmful not so much because of cadaveric poison as because of the lack of Prana ( vitality) and the fact that it carries the energy of death and destruction.
Vegetarians tend to look younger than their age, fresher and more energetic. Meat consumption is a rather controversial topic and there are people who cannot even imagine their life without meat. But I assure you that this is just a matter of habit. By refusing any product, you restructure your body to a different taste response.
By paying attention to your diet, making it lively and balanced, you will help your skin remain fresh and youthful for many years.
What do you think about it?
Leave your comments and share useful information with your friends!
Subscribe to the news to learn even more interesting things!
Find out even more interesting things:
Vegetarian salad with sprouted mung bean
At a time when there are a lot of fresh vegetables on our table, we want to fill ourselves with vitamins to the maximum. Vegetarian salad with sprouted mung bean perfectly fulfills this task. ...
French quiche with tomatoes and cheese
Gettyimages/Fotobank.ru
I just want to say: skin is our everything. "First of all, she is the most large organ our body with total area about 2 sq. m and weighing about 5% of body weight, says Elena Morozova, nutrition specialist, head of the Elena Morozova Weight Loss Center. — Secondly, it is the most multifunctional organ human body" The skin protects our body from negative external factors: dangerous microbes, ultraviolet radiation, heat, cold. She also breathes, providing 2% of gas exchange in the body. And if her breathing is impaired, this can lead to big troubles.
Plus, the skin absorbs useful material and removes harmful, waste products. The latter is especially important when the liver or kidneys are not working well. And finally the skin plays big role in metabolic processes. “In addition to the gas exchange that occurs during skin respiration, intermediate carbohydrate, protein, fat, vitamin and water-salt metabolism also occurs in it,” says Natalia Grigorieva, nutritionist, head of the Institute of Cosmetology and Cell Technologies Real Clinic.
Skin is the mirror of our body
Any nutritionist can easily determine whether you are eating right by looking not at your plate, but at your skin: it reflects all the problems of our internal organs. "For example, an ulcer duodenum, colitis and dysbacteriosis worsen complexion, provoke various rashes, itching and sagging skin,” says Elena Morozova.
Accordingly, if it is possible to solve these problems externally, with the help of cosmetics, it will not be for long. When the skin gets worse internal reasons, they also need to be solved from the inside - by changing your diet. “Review your diet, change your eating habits and cooking methods,” advises Natalya Grigorieva. — Deep freezing, long-term and/or improper storage can destroy almost all the vitamins contained in food. Traditional methods cooking - boiling, frying, stewing - also destroys beneficial substances. Deep-frying and reusing frying oil “enriches” food with carcinogens.” How can we talk about the beauty of the skin when it is literally suffocating, trying to remove all this nasty stuff from the body?
When building a diet for healthy skin, remember: the skin, like the entire body as a whole, needs to receive a full range of nutrients and vitamins.
What nutrients are needed for healthy skin?
“First of all, it needs to be provided with a sufficient amount of proteins and fats,” reminds Elena Morozova. Proteins improve skin tone, providing a clear oval face. Their deficiency can lead to the appearance of wounds and cracks that take a long time to heal. Fatty acids are necessary for the absorption of vitamin A, which is responsible for skin renewal. The smoothness and color of the skin and the absence of wrinkles depend on them.
In addition, the skin needs B vitamins - they help it look healthy. Vitamin C activates collagen production. Vitamin H helps the skin avoid sagging and restores its healthy color.
Vitamins E and PP are good antioxidants; they protect the skin from the effects of free radicals and aggressive environments, and increase the skin’s resistance to ultraviolet radiation. Zinc and selenium also have antioxidant and anti-inflammatory activity. Iron tones the skin and is responsible for normal blood circulation.
Products for healthy skin
Where can you get all this from? Vitamin A (retinol) is found in liver, eggs, fatty fish, and provitamin A (beta-carotene) is found in red and bright orange vegetables and fruits. B vitamins can be obtained from animal products - meat, eggs, milk, cheese, fish - and plant products: nuts, beans, mushrooms, rice, buckwheat. Vitamin C is found in citrus fruits, kiwi and sour berries. Sources of vitamin E are foods containing vegetable fats: nuts, seeds, oils. Vitamin D is found in milk and seafood.
Products rich in zinc are again liver, as well as sardines and pumpkin seeds. Selenium is found in mushrooms, oyster mushrooms, white mushrooms, pistachios, and garlic. “Iron” products are red meat, offal, buckwheat.
“To gain all the substances necessary for the skin, strive to diversify your diet as much as possible, include only fresh and quality products, advises Natalya Grigorieva. — Try to include products from each of the categories of essential vitamins and microelements listed above on the menu.
To simplify this diet plan, we offer you the top foods that are good for the skin and the top foods that are harmful.
Products that are good for your skin
Dairy products. The lactobacilli they contain normalize the functioning of the intestines, the condition of which determines the beauty of the skin.
Fish and seafood (especially mackerel, salmon, sardines, herring and tuna). Contains omega-3 fatty acids that protect cell membranes, and also improve the elasticity of the skin and its blood supply.
Meat. Chicken protein improves general state skin and participates in regenerative processes. Beef is rich in zinc and vitamin B2 and is a reliable assistant in preventing the appearance of wrinkles, cracks, and ulcers.
Vegetables (especially broccoli and carrots) and fruits (especially lemon) .
“These are almost magical products that any woman should include in her menu,” says Elena Morozova. — Broccoli is rich in antioxidants, which prevent early skin aging and increase its elasticity. Regular consumption of carrot juice improves complexion. And vitamin C contained in lemon makes the skin smooth and eliminates dark spots and age spots.”
Green tea. Contains antioxidants that neutralize free radicals, preventing premature skin aging.
Products harmful to skin
Foods and drinks that cause dehydration and intoxication of the body and destroy skin cells: smoked foods, preservatives, alcohol, coffee, dried technically dried fruits and products with “E” additives.
Every year, people around the world spend billions of dollars on facial skin care products. One would think that cosmetic companies produce elixirs of youth in their laboratories. In fact, creams are becoming much more expensive, and fewer and fewer of them are based on results real science. According to most experts, the science of skin care is much easier to master than many people realize.
It all comes down to lifestyle and not the amount of money a person can afford to spend on beauty products. The steps you can take to improve your skin are surprisingly similar to steps you can take to strengthen your heart, control your weight, or improve your mood:
- Regular physical exercise is needed.
- Full sleep is required.
- Good nutrition is essential.
Of course, this food will be different from the one that can prevent, for example, heart disease.
So, we'll look at what products will improve your skin's smoothness, tone, and why they work.
Healthy foods for skin: seafood
results: Smooth, clear and radiant skin.
We've all heard that fish in general is very healthy, that it is a basic component of the "Mediterranean diet." Many types of fish and shellfish can do wonders for the skin, especially oysters and fatty fish (such as salmon).
Increasing the amount of omega-3 in your diet reduces dryness and inflammation, which can lead to premature aging. According to research, omega-3 deficiency can cause diseases such as eczema and psoriasis. In addition, omega-3 PUFAs reduce the risk of clogged arteries and improve blood circulation. Good blood supply is important factor for healthy skin.
Zinc has a beneficial effect in the treatment of acne because it is involved in the metabolism of testosterone, which affects the synthesis of the oily substance - main reason diseases. The trace element also helps in the synthesis of new cells and in the process of exfoliation of dead ones, which gives the skin a beautiful color.
Beneficial products for skin: citrus fruits
results: firm and smooth skin.
Vitamin C is the main component in cosmetic skin care creams. It is involved in the synthesis of collagen, a protein that forms the structure of the organ. The breakdown of collagen, which accelerates around age 35, can lead to sagging skin. Supplementing with vitamin C in foods such as oranges, grapefruits, Barbados cherries, and tomatoes can tighten the skin and prevent wrinkles.
Vitamin C also fights inflammation, its antioxidant properties neutralize free radicals that damage skin cells and prematurely age the face.
If you are tired of fruits, replace them with hot peppers, sweet peppers and cabbage, which contain a significant amount of ascorbic acid.
Another powerful antioxidant that has a beneficial effect on the skin is. This biological compound, natural component skin (12-14%). It fights oxidative stress (excess free radicals) - the cause of aging in the body. Rejuvenates the skin, saturates it with oxygen, moisturizes and softens. It is used in the form of dietary supplements and cosmetics.
Healthy foods for skin: green and red vegetables
.jpg)
Active components: beta-carotene,
results: smooth and fair skin.
The skin is the largest organ. The great thing is that food that is good for the body is also good for the skin. Vegetables are the best food. Pay special attention to orange-red and green vegetables such as carrots, sweet potatoes, and spinach.
Orange-red vegetables contain large amounts of beta-carotene. Our body converts it into vitamin A, which acts as an antioxidant to prevent cell damage and premature aging. In addition, this vitamin helps with acne and is used in medications intended to treat this disease.
Spinach and other green leafy vegetables provide tons of vitamin A, which helps promote the synthesis of new cells and shed old ones, reducing dryness and keeping your face looking fresh and youthful.
Mangoes are also an excellent source of vitamin A. It's best to get the vitamin from food rather than supplements; too much can cause health problems.
Useful products for facial skin: nuts
results: clean and moisturized skin.
This food is good for the whole body, and not only last resort, for healthy skin.
Buckwheat is an excellent source of the antioxidant rutin, which helps fight inflammation that causes skin damage.
Wheat germ contains vitamin B7 or biotin, which is involved in the processing of fats. If there is not enough biotin in the body, the skin becomes dry and begins to peel.
Whole grain products are unrefined and contain ballast substances or dietary fiber. The use of products based on it leads to the release of insulin, which, in turn, will contribute to the development of acne. Replace pancakes made from white wheat flour with buckwheat pancakes. Among other things, they reduce the risk of developing diabetes.
Buckwheat pancake recipe
For 12 pancakes the following ingredients are needed:
- mug of flour mixture for buckwheat pancakes
- mug of milk
- 2 tbsp. l. melted butter
- egg, lightly beaten
Pour the buckwheat mixture into a medium-sized bowl and make a well in the center. In a small cup, beat milk, butter, eggs and pour it all into the well. Then knead the dough until a homogeneous mixture.
Grease the frying pan with oil or use non-stick cookware. The amount of dough equal to ¼ cup is poured onto the hot surface. Cook each side of the pancake for 3-4 minutes until golden brown.
If you don't like buckwheat, replace it with avocado or mushrooms.
Thus, by eating oranges, buckwheat, oysters, spinach, almonds, you will improve the condition of your skin. Just eat healthy food, provide yourself physical activity, keep stress under control and you will notice tangible results on your skin.
Diet mistakes that harm your skin .jpg)
Recent research has revived the theory that skin health is linked to the consumption of certain food products, with the presence of certain eating habits. This connection influences the occurrence of wrinkles, various kinds irritations, acne, skin cancer and much more.
So, 5 food mistakes that are harming your skin.
1. Excessive consumption of foods containing simple carbohydrates
Scientists have identified a connection between the occurrence of acne and the consumption of foods with high glycemic index. In other words, it is a diet rich in refined carbohydrates and sweets such as bread, candy, pasta, soda and juice. Such foods lead to a rapid increase in blood sugar levels, releasing hormones that stimulate the production of oily substances and clog pores.
There is also some evidence that diets with high content Sugars contribute to the appearance of wrinkles and premature aging by destroying collagen and elastin, which make the skin firm and elastic.
So if you're acne-prone and concerned about wrinkles, consider replacing refined foods rich in... simple carbohydrates, proteins, vegetables and whole grains that do not spike your blood sugar.
2. Eating too much large quantity salt
Do you look tired no matter how much you sleep? If you have persistent dark circles under your eyes, control your salt intake. In many cases, discoloration occurs when puffy eyelids and bags under the eyes cast shadows on the face. Salt is a heavy food that leads to swelling.
3. State of strong alcoholic intoxication
Anyone who has ever suffered from a hangover knows that it adversely affects the entire body. This especially affects the complexion. Excessive consumption alcoholic drinks causes dehydration of the body, which in turn leads to dull complexion, wrinkles and dry skin. It can also trigger outbreaks of diseases such as acne, acne, eczema and psoriasis. In some people, alcohol dilates the tiny blood vessels that line the surface of the skin, causing it to appear red. Alcohol deprives the body of vitamin A, which promotes skin renewal and restoration through collagen synthesis.
4. Eliminating healthy fats from your diet
If you're trying to lose weight or eat a healthy diet, be sure to keep the good fats in your diet. The skin needs essential fatty acids to maintain hydration, and the body is not able to reproduce them on its own. Healthy fats such as omega-3 fatty acids can be found in soybeans, walnuts and fatty fish (salmon, for example). They will help prevent wrinkles, inflammation, dry skin and acne.