EatingWell's Editorial Guidelines. Get glowing skin from ski with Natural weight management 10 tips Healthy lifestyle for skin tricks. My podcast Healthy lifestyle for skin me Litestyle 'biological race' explain disparities in health? Print this issue. Stacey is passionate about health, wellness, and fitness. Some of the many foods proven beneficial to skin health include eggs, avocados, and nuts, for their biotin content, orange and yellow fruits and vegetables for their vitamin A, and any foods high in vitamins C and E because they protect your skin from free-radical damage.

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6 Tips for Healthy Skin - Simple and Natural

Healthy lifestyle for skin -

Eat the correct balance and you'll feed your skin and help keep it soft, supple and blemish-free. Wrinkles and age spots are inevitable, but aging is also enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals and a poor diet. The answer is to fine-tune your skincare regime and modify lifestyle factors while optimising your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration.

Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking , pollution and sunlight. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins , and lutein, found in kale , papaya and spinach, are both important for normal skin cell development and healthy skin tone.

We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries , broccoli , guava, kiwi fruits, oranges , papaya, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin.

Vitamin E plays a key role in protecting the skin from oxidative cell damage and photo-aging. Foods high in vitamin E include almonds , avocados , hazelnuts , pine nuts and sunflower and pumpkin seed oil. Read more about what makes avocados so healthy.

Selenium is a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage and age spots.

One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle.

Other good sources of this mineral include fish, shellfish, eggs , wheatgerm, tomatoes and broccoli. Read more about the health benefits of Brazil nuts.

Add the crunch of Brazil nuts to this easy pomegranate chicken. The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. Zinc-rich foods include fish, lean red meat, wholegrains , poultry, nuts , seeds and shellfish. Try this skin-healthy combination of mushroom hash with poached eggs.

Certain fats act as a natural moisturiser for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados , oily fish, nuts and seeds.

These fats come cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis.

They also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout and sardines, as well as plant sources including flaxseed, chia seeds , walnuts and rapeseed oil.

Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimising skin damage.

Find out more about the health benefits of soya. Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend we drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is best.

If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine-free herbal teas are good, too. Don't forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids — the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.

The glycaemic index GI is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates.

These carbs release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI carbohydrates such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.

Learn more about what the glycaemic index is and discover our favourite low-GI recipes. Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles and stretch marks.

Crash diets are often deficient in essential vitamins and minerals, too. Over long periods of time, this type of dieting will reflect on your skin. If you're considering trying a weight loss plan, make sure you have all the facts first — explore our expert guides to popular diets and read the six things you should consider before starting a diet.

Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin. Sign up for our free Healthy Diet Plans — these are nutritionally balanced and designed to kick-start a healthier way of eating. Acne is commonly linked to changes in hormone levels at puberty and peri-menopause.

Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne. Psoriasis is characterised by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin.

Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed. Sunburn, alcohol, smoking, obesity and stress are all implicated but there may also be trigger foods, these are best identified using an exclusion diet.

You should be aware that this sort of diet should only be conducted under the supervision of a registered dietician. Discuss a referral with your GP. Eczema is a skin condition that usually begins as patchy redness — often on the hands, but can appear anywhere on the skin.

Although there are many triggers, one of the most common is a food sensitivity. An exclusion diet may be helpful, but should only be implemented under the guidance of a health practitioner, such as a registered dietician.

To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc and vitamin E. Seek professional advice from your GP or a registered dietician before making changes to your diet or commencing an exclusion diet. For persistent skin conditions, talk to your GP or consider a referral to a dermatologist.

Top 10 healthy, mood-boosting recipes Energy-boosting dinner recipes Healthy recipes for weight loss 50 easy ways to lose weight. Have you used diet to improve the health and appearance of your skin? A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow and makes skin paler.

This also depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

In addition, smoking increases your risk of squamous cell skin cancer. If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

Drinking plenty of water helps keep your skin hydrated. Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Get enough sleep, set reasonable limits, scale back your to-do list and make time to do the things you enjoy.

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Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Skin care. American Osteopathic College of Dermatology. Accessed Oct. Prevention guidelines. Skin Cancer Foundation. Clothing: Our first line of defense.

Brinker TJ, et al. A dermatologist's ammunition in the war against smoking: A photoaging app. Journal of Medical Internet Research. Dusingize JC, et al. Cigarette smoking and the risks of basal cell carcinoma and squamous cell carcinoma. Journal of Investigative Dermatology. Dry skin: Overview.

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