As we get older we need to be more attentive than ever when it comes to our skin, so it might be time to reconsider your diet. Much of the health of our skin is thought to come from the inside, so as much as health care products and more natural cosmetics can help, diet and lifestyle is an important part of achieving that glowing complexion. Ageing skin is inevitable but with some of my top diet tips, you can help to make the journey as smooth and as wrinkle-free as possible!
No matter what skin type you have, from sensitive, to oily to ageing, certain components of your daily diet should always be present and correct. Some of these include the following:
- Plenty of H20 – Regardless of your skin type, I can guarantee you’ll see quite surprising results with some simple H20 treatment. Dehydration is so detrimental to skin, yet so many people are in this state without even realising! Drink at least 1.5l of water daily, and this doesn’t include any other liquids, including tea or coffee! Many people assume they drink lots of water, when in fact, they are drinking lots of caffeine. Caffeine acts as a diuretic which will only contribute to you losing more water in the long run
- Vitamin C – Vitamin C acts as an antioxidant that will help to protect your cells from damage by free radicals – just what we need to be doing when trying to achieve some supple skin! The richest sources of vitamin C include fresh fruit and vegetables, so why not up your intake by including more citrus fruits, bell peppers, pineapples and berries in your daily diet.
- Beta-carotene – Another antioxidant which is thought to help protect your skin is beta-carotene. Beta-carotene is converted into vitamin A in the body and a good intake is even thought to help protect skin from damage by the sun, which as we know only too well, can contribute to wrinkles. Beta-carotene is found in abundance in bright yellow, orange and red vegetables
- Vitamin E – Yet another antioxidant, (can you see a pattern here!), vitamin E is particularly important for supporting the structure of our body’s cells. We know our skin cells are particularly sensitive to damage and of course on show for all to see, so stock up on lots of nuts and seeds which are rich in this important mineral, or alternatively add some wheatgerm oil capsules to your daily diet for a vitamin E boost
- Pre- and probiotics – It’s so true that beauty comes from within, but more specifically, from a healthy gut! We are gradually learning more and more about our gut flora, and how the balance of bacteria here can have an influence over other areas of the body. From weight management to glowing skin, supporting your gut could have a number of positive effects. Try introducing more fermented foods into your diet such as sauerkraut, or why not try a good quality probiotic supplement?
Ageing skin food musts
Now, certain skin types may benefit from specific foods, so let’s delve in and explore some of my ageing skin food favourites:
Almonds – Almonds are not only delicious but they are nutrition powerhouses! They are a rich source of vitamin E for that added protection and are also rich in monounsaturated and polyunsaturated fatty acids to help keep your skin plump and glowing!
Tomatoes – Tomatoes are the best food source of a special phytochemical called lycopene which is thought to act as a protective antioxidant for the skin. Lycopene can help protect the skin from UV damage and keep those pesky wrinkles to a minimum!
Sea Buckthorn oil – Sea Buckthorn oil is the ideal ingredient for ageing skin that is lacking a little moisture. Not a common culinary ingredient, but you can easily get your fix with some capsules and give your skin a new lease of life.
Fermented soy – Just like the Sea Buckthorn oil, fermented soy may be the perfect ingredient for women reaching a certain stage in their lives and lacking a little lustre to their skin. Fermented soy food products include miso, tempeh and natto or why not try A.Vogel’s Menopause Support made from soy bean extract.
Ageing skin food don’ts
As well as some food favourites, there are also some foods and drinks best avoided in order to help support ageing skin:
Sugar – Sugar is pro-inflammatory in the body and inflammation is what drives ageing. So, ideally we want to reduce these processes in the body as much as possible to help protect our skin and slow that aging process! Cut down on sweet treats and packaged goods which are often packed with hidden sugar.
Crisps – Crisps not only contain high amounts of fat, (not the healthy kind), not the mention the salt content (contributing to dehydration) but they also contain a substance called acrylamide. High levels of acrylamide is thought to accelerate the ageing process in the body – definitely not what we are trying to achieve here! If you’re opting for crisps as a treat, try to stick to baked varieties instead.
Alcohol – Alcohol and ageing skin don’t go well for a number of reasons. Alcohol contributes to dehydration which can make wrinkles more defined, but it can also contribute to redness over time as well as even affecting the quality of your sleep. We know sleep is important for restoration and repair, which is vital for that healthy glow to your skin, so you may think twice before reaching for your favourite tipple in future!
Feed your face too...
As much as diet is important, we want you to feed your skin too! Your skin is super absorbent and will soak up any cosmetics or products that you apply to it. So why not try out PHB’s Anti-Aging Moisturiser with Monoi Oil and Gardenia? Packed with nourishing ingredients including extracts of Gardenia Flowers and Monoi Oil, this anti-aging moisturiser is perfect for leaving skin feeling properly refreshed, hydrated as well as looking and feeling young.