The 10 best ways to ruin your skin
It is undeniable that as
we age our skin gradually loses its elasticity, underlying muscle tissue loses
its firmness and fat tissue is lost, but are you inadvertently speeding up the
process?
Do the opposite of these 10 best ways and see
a marked improvement in the condition of your skin after just one month, which
is the time it takes for your skin to fully renew itself.
1. Stay very stressed
The chemicals released
during long periods of stress can cause inflammation (pain, redness and
swelling) and use up many of the vitamins and minerals that are needed for skin
repair such as vitamin C, zinc and selenium. It can also cause tension in your
facial muscles that leads to permanent wrinkling. Stress busters are regular
moderate exercise, massage, yoga and meditation – all of these are about having
a bit of “me time”.
2. Sleep for less than 7
hours each night
Restful sleep is need for cellular repair and to relax your facial muscles. 7-8 hours each night is a great target.
3. Refuse to exercise
Physical activity
increases blood flow to the skin which in turn increases the supply of oxygen
and nutrients. Aim for 2-3 hours of moderate exercise each week such as uphill
walking, swimming, dance/pump class and cycling. Please note that extreme exercise
regimes can become stressors.
4. Don’t drink water
Dehydrated skin is dry
and flaky, and will line more quickly. Applying moisturisers to the outside
only goes so far. Aim for 6-8 glasses of filtered water each day.
5. Avoid eating fish
The omega 3 oils (EPA
and DHA) in oily cold water fish such as salmon and sardines help form the
protective barrier on your skins surface and will reduce inflammation.
6. Frequently expose
your skin to midday sun
The sun with its UVA and
UVB rays is extremely aging as it damages the regenerative and supportive
layers in the skin. In addition to being a risk for skin cancers it also
gradually causes unwanted dark patches of pigmentation that can become more
obvious in your late 30’s. Safer exposure times for vitamin D synthesis are
before 10am and after 4pm.
7. Smoke cigarettes
The chemicals in
cigarette smoke damage the blood vessels in your skin and starve it of oxygen
leaving it looking grey, dry and easily lined. Quit today for healthier looking
skin and less wrinkles.
8. Eat fast food
The foods that are high
in refined sugar and oxidised fats are the mortal enemies of your skin as they
promote inflammation. Aim to include omega 3 rich food sources daily, and cut
back heavily on sugary drinks and confectionery.
9. Drink alcohol to
excess every day
Alcohol consumption is
dehydrating, mineral depleting and can permanently leave blood vessels dilated
causing red, spidery veins on the face. If you drink alcohol regularly try to
stick to the recommended number of standard drinks or less, and have a couple
of alcohol free days each week. One standard drink contains 10g of
alcohol e.g. 100ml glass of wine, 330ml can of beer or a 30ml measure of
spirits. The recommend number of standard drinks each day is 3 for men, and 2
for women.
10. Avoid soluble fibre
Soluble fibre feeds your
helpful gut bacteria which are important in the prevention of gut inflammation. This is great news for our skin as gut inflamation is
strongly linked to dry itchy skin. Foods high in soluble fibre include stewed
apple, prunes, seaweed, broccoli, flaxseed (also known as linseed) and
nuts. Try to include soluble fibre in 2 meals every day.
Want to know more about
improving your skins appearance? Contact
me for personalised advice on looking good and feeling great.
