Back to Basics – How to achieve a glow from the inside out.

1. Eat a diet rich in fresh fruits and vegetables.Five daily servings of each is the recommended requirement. There’s no substitute for the vitamins and minerals in food, and you’ll give conscientious about eating healthy, unprocessed, non-junk food. Fruits and vegetables provide necessary substances called phytochemicals, which you can’t get from nutritional supplements. They lower cholesterol, flush out carcinogens, boost the immune system, and reduce the effect of aging.

2. Take a high-quality multiple vitamin every day.
Please do not use a substitute for food, but as a supplement. Vitamin-A stimulates healthy cell growth, Vitamin-C helps oxygen flow to the skin, and Vitamin-E helps fight acne. B vitamins aid the production of collagen in the skin and are essential for healthy hair. Vitamin-B2 (riboflavin) in particular helps prevent oily skin and strengthens the nails. Biotin can help prevent scaly skin and dermatitis and helps the body process protein, which is what your skin, hair and nails are made of. The minerals included is most multivitamin supplements are also important. Zinc promotes healthy skin and hair; selenium preserves the elasticity of the skin. Your body needs to process these nutrients through digestion. A moisturizer loaded with Vitamin-C, magnesium, and ginkgo biloba may sound healthy, but it won’t make up for a nutritional deficiency. You can’t feed your skin on the outside what is missing on the inside.

3. Fat in moderation is a well-kept but invaluable beauty secret.
Fat helps your body (and skin) utilize protein. This isn’t to say that you should load on cholesterol-raising saturated animal fats. You shouldn’t. But  your body does need unsaturated fats from vegetable oils like olive, corn, safflower, or canola, every day. So don’t deprive yourself of that vinaigrette on your salad – a tablespoon of olive oil, a squeeze of lemon, a dab of Dijon mustard – it’s good for you. Enjoy it!

4. Drink at least eight glasses of water each day.
The best way to keep your skin hydrated is to moisturize, from the inside out. Since the human body, like the earth, is made up of approximately 70 percent water and water accounts for 70 percent of our skin weight, it makes sense that we need to continuously replenish our precious bodily fluid and keep our cells hydrated. Sport drinks, sodas, coffee, alcoholic beverages, will dehydrate your body.

5. Exercise
Daily exercise will get your blood flowing and stimulate the oxygen flow to feed the skin. The minimum amount of aerobic exercise necessary to maintain good health is 20 minutes, three times a week. Avoid taking quick shallow breaths, try to breath deeply and from the diaphragm (i.e. yoga breathing).

6. Don’t drink too much coffee, tea, or alcohol.
moderation is key, if any one of these are your vice, keep them to a minimum. They are considered diuretics that dehydrate the body and restricts it of Vitamin-B which helps keep nails hard, hair thick, and skin luminous. A deficiency of Vitamin-B can result dry, thin skin.

7. Don’t smoke.
If you won’t quit for health reasons, maybe vanity will motivate you. It’s been scientifically proven that smoking wreaks havoc on your skin, and nicotine-stained teeth are hardly attractive. Smoking (and drinking) depletes the body of Vitamin-B and damages the capillary walls, which deprives the skin cells of oxygen. The elastin fibers, which keep skin supple, thicken and fragment in smokers’ skin, much like skin that’s been overexposed to sunlight. Smoking also stunts the growth of collagen, and loss of collagen can lead to wrinkles. Nicotine retards cell growth in the skin and reduces the blood supply, which also slows healing. Both tar and nicotine cause artificial aging of skin, much like the sun, your skin ages at three times the normal rate. If you smoke, you age it at four times the normal rate. The combination factors out to 12 times normal. Do you really want that?

8. Use sun protection every day.
Conscientious use of sunscreen will prevent up to 90 percent of the skin damage caused by ultraviolet rays.

9. Get your fair share of shut-eye.
Lack of sleep can dehydrate the skin and cause flaky patches, pale or ashy skin, brittle nails, and hair loss, not to mention puffiness around the eyes.

10. Laugh. Relax. Enjoy life.
Laugh as much as possible! Did you know stress causes an increase production of cortisol? Cortisol is a hormone in the body secreted by the adrenal glands, it is also referred to as the stress hormone, higher and prolonged levels of cortisol in the bloodstream have been shown to have negative effects such as :

  • Higher Blood Pressure
  • Decreased Bone Density
  • Blood Sugar Imbalances
  • Lower Immunity
  • Suppressed Thyroid Function
  • Decrease in Muscle Tissue
  • Increase in Abdominal Fat

Relax, don’t sweat the small stuff! Most importantly “Enjoy Life”!!!!!

© Anna L. and A Blissful Skin, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Anna L. and A Blissful Skin with appropriate and specific direction to the original content.

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