How to maintain flawless skin naturally!
Simple is the new trendy
Skincare! So, I’m sure the first thing that popped into your head when I said that word was retinol or cleanser maybe serum or defoliant. Exactly! The product list is unending. Though the pursuit for glowing skin is inevitable, the implications of what skincare really means today can be exhausting, complicated and altogether overwhelming. We have however overlooked the basics because skincare is not just in manufactured products it’s in our food, in the water we drink, our morning jogs and late night strolls with our dogs and the spices and herbs we keep. Skincare is in our lifestyles. You can achieve a healthy skin in the most natural ways possible and it all costs pretty much nothing.
Food
What we put into our bodies is equally as important as what we apply onto our skin. Eating healthy contributes largely to the wellbeing of our skin. Plant based foods in particular are rich in bioactive compounds such as Vitamin C, Vitamin E, Beta carotene, polyphenols, and phenolic acids. These compounds contribute to oxidant defence, lower inflammation and promote structural support of the skin. Focusing mainly on whole foods and minimally processed products can promote skin barrier health and function. Consumption of fruits and vegetables rich in vitamins, nuts and legumes rich in mono and poly unsaturated fats can assist with skin hydration, hyperpigmentation, wrinkles and erythema. Here are some examples.
Fruits and vegetables
If you’ve been wondering how you can increase your vitamin c levels and get rid of the wrinkles and dry skin then fruits and vegetables should be your best friends. Not only do they aid in combatting aging effects they also work as antioxidants in the body that can quench reaction oxygen species derived from UVR.
1. Mangoes- Mangoes are not only juicy and delicious they provide high vitamin c content especially in the Ataulfo mangoes. This type of mango species found in the United States provides 107 mg of vitamin C which is 143% of the recommended dietary allowance for adult women. The mango also contains beta carotene and aids in the significant reduction of facial wrinkles especially in postmenopausal women.
2. Melons- Also rich in Vitamin C and carotene. Consumption of melon can aid in the reduction of UVR induced damage. The reduction of UVR induced damage also contributes to improved issues of hyperpigmentation, skin colour, luminosity, dark circles under the eyes and erythema.
3. Oranges- Rich in vitamin C. They also contain flavonoids such as quercetin and hesperidin. Oranges aid in UV induced erythema and melanogenesis. Altogether contributing to the decrease of DNA damage and an increase in Vitamin C and plasma anthocyanin.
4. Tomatoes-tomatoes are rich in lycopene a carotenoid with strong oxidant defence capabilities. They aid in the reduction of UV induced erythema and DNA damage as well as UV induced tissue injury.
Other fruits and vegetables include, kale, passion fruits, pomegranates and grapes.
Nuts and legumes
Legumes and nuts are rich in healthy fats and are very good source of plant-based protein. A high intake of nuts and legumes could reduce the risk of photo aging.
1. Almonds-Almonds are rich in tocopherol and polyphenols, and these provide oxidant defense. A daily intake of almonds can decrease pro inflammatory high sensitivity C reactive protein and reduce wrinkle width and severity.
2. Soy beans- An ounce of raw soybeans contains 10.3g protein and it reduces fine wrinkles whilst increasing skin micro relief. Soybeans also provide significant skin hydration and reduction in stratum conium thickness.
Beverages
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1. Cocoa-Cocoa is rich in theobromine and contains a relatively lower percentage of caffeine compared to tea and coffee. A consumption of coffee daily with approximately 320 mg of flavonoids can significantly improve skin roughness and decrease the appearance of deep wrinkles. It also reduces UV induced erythema and eliminates scaling.
2. Coffee- As crazy as this may sound coffee has been associated with lowering levels of hyperpigmentation. When considering the obvious concern of the caffeine content a daily consumption of decaffeinated coffee is said to reduce scaling on the cheeks and around the mouth. It also reduces skin roughness therefore improving hydration.
3. Green tea-green tea flavanols offer protection against UVR and holds anti allergenic properties. It also increases hydration.
The most important beverage that one could take over and above the ones mentioned above is water. Water can be used a stand-alone skin therapy of its own. Daily consumption of at least 2litres a day is required to hydrate the skin and improve overall appearance.
OTHER METHODS
1. Exercise:
Though exercising has been said to increase acne due to sweat and heat produced during periods of working out. Studies have also shown the effectiveness of exercise to enhance the skin function. Consistent Exercise increases blood flow and keratin water content as well as changes the skin structure.
2. Utilizing homemade masks and therapies:
The common spice turmeric has been shown to hold anti-inflammatory, antimicrobial, antioxidant, and anti-neoplastic properties. Not only is it affordable it is mostly readily available and within reach. To make the mask simply mix some yoghurt (which has lactic acid and helps with exfoliation) and turmeric and your mask is set.
You can also use coffee, like we mentioned before coffee aids in lowering levels of hyperpigmentation. Mixing the coffee with honey will add an anti-microbial which helps improve acne.
Maintaining a clear and flawless skin may seem like a lot of work but it just requires a change of lifestyle to something more healthy and sustainable. Improving your diet exercising drinking water and utilising available spices and herbs or DIY skincare products could give you just as much results as a commercial skincare routine.
By Vongai Mataswa
References:
First published: 23 May 2016
https://doi.org/10.1002/ptr.5640
. Dunaway, R. Odin, L. Zhou, L. Ji, Y. Zhang, A.L. Kadekaro
Natural antioxidants: Multiple mechanisms to protect skin from solar radiation
