A Healthy Diet for Healthy Skin

Eat protein for skin health.

A healthy diet is essential to the health of your body, but it’s also essential to the health of your skin.

A variety of nutrients, including protein, antioxidants, vitamins and collagen can help improve the way your skin looks. Healthy skin is easily recognizable because it’s usually glowing. Here are some nutrients to consume for healthy, glowing skin.

Nutrition for Skin Health

Eat Protein

A diet low in protein, over the course of many months, can cause a loss in skin tone. Your skin may start to sag and wrinkle beyond what would be reasonable for chronological age. Proteins are essential for tissue repair and the construction of new tissue. Cells need protein to maintain their life, so the body uses protein to “replace” worn-out or dead skin cells. Including proteins in your diet from sources like chicken, meat, fish, soy or tofu will help you solve that concern. Meal replacement protein shakes are also great options for protein consumption.

Importance of Antioxidants and Vitamins

While protein is essential to achieving healthy skin, antioxidants A, C and E are also crucial. Deficiencies in any of these nutrients can affect the health of your skin. The skin easily shows the effects of oxidative damage, and antioxidants have been shown to be potent in protecting the skin from oxidative damage. Make sure your diet includes fruits like blueberries, strawberries and apples, and vegetables like broccoli, spinach and kale. Additionally, a multivitamin is an excellent way of ensuring that you are providing your skin with what it needs to look healthy.

Collagen Consumption

The human body’s collagen accounts for 25% to 30% of its total protein, of which about 75% is skin collagen. Collagen is located primarily in the connective tissue, and it’s responsible for giving the dermis its firm structure. Look for products with hydrolyzed Verisol® collagen. Verisol® collagen works from the inside out to support the structure of the skin.* Verisol® collagen supports skin elasticity and reduces wrinkles. For added benefits, there are products in the marketplace that also contain antioxidants and minerals to support healthy nails and hair.* During the aging process, which starts in your mid-20s, the skin suffers from a progressive loss of moisture and becomes increasingly dry. When this happens, the dermis becomes thinner; the connective tissue loses its firmness and elasticity, and wrinkles and sagging start to occur.

A healthy diet can support healthy skin. It’s the best way of looking and feeling great. When you nourish your body from the inside out, with the proper food and nutrients, your body will thank you with youthful and radiant skin!

  • Verisol® is a registered trademark of GELITA AG.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Healthy Skin vs. Unhealthy Skin

Even skin tone is an indicator of skin health.

There are many different tests that we can take to determine heart health, brain health and overall health. But, what about skin health? The last time you went in for your annual checkup, did your doctor give you an update on the overall health of your skin? Probably not. Sure we can get our skin evaluated in search of abnormalities to proactively defend against skin cancer, but what is healthy skin? And, what does it look like?

Related Article: Helpful Tips to Avoid Skin Damage

Just about every marketing campaign we see for skincare products focuses on healthy, beautiful, radiant, younger-looking skin. Of course, we all want that, but how do we know exactly what to look for to ensure we are on the right track? Do you know how your skin stacks up on the healthy meter? Here are some signs of both healthy and not so healthy skin that you can look for.

Your Largest Organ

When your skin is healthy you don’t even realize that it’s there. Sound crazy? Your skin is your largest organ and, when it is healthy and functioning at its best, you truly don’t even think about it because you just don’t feel it. But, when your skin becomes itchy or tight, you notice it. If you are experiencing a burning or stinging sensation, then you know things have gone awry. But, don’t panic just yet. There are several things that could be the culprit. The weather and extremes in temperature could cause discomfort. Think icy cold wind or sunburn. Perhaps, it’s a new skincare product you are trying for the first time. Sometimes your skin is allergic to certain ingredients and in some cases those ingredients are just too harsh. There are skin conditions, such as eczema, rosacea or psoriasis that can cause uncomfortable sensations as well as visible redness, rashes or even breakouts. If you find your uncomfortable skin condition not improving, or worsening, you should consult your doctor or dermatologist so that they can help you get to the root of the problem.

How Does It Feel?

If your skin is healthy it will feel soft and smooth to the touch. It will have a glow to it that gives it radiant appearance. It will be free from skin conditions like acne, blackheads and clogged pores. It won’t be overly dry and it won’t be too oily. When you are trying to achieve a smooth texture, it’s a good idea to always properly cleanse your skin twice a day. And, to help with the overall softness and smoothness, exfoliating is a must. Choose a facial exfoliating scrub that contains gentle ingredients like Aloe vera and antioxidant vitamins. A good scrub will help to decongest clogged pores and remove the dead skin cell buildup from the surface. The result? Softer, smoother and healthier looking skin.

How Does It Look?

When you are examining the color of your skin, it’s important to note that it’s less about the actual color of your skin or your skin tone than the consistency in the color. You want to pay attention to any skin spotting. If you see lighter patches or darker patches, then you know your color consistency is out of whack. If you notice any dark spots on the skin, or dark circles under and around your eyes, then you know your skin needs a bit of help. There are several things that can contribute to your skin coloring, including allergies, unprotected sun exposure, hyperpigmentation and hormonal influences. And remember, your skin does its best regenerating while you are resting, so get plenty of sleep. Remember, it’s called “beauty sleep” for a reason.

How Do You Feel?

The appearance of your skin can be a direct reflection of what is happening on the inside of our body. It’s a reflection of your overall health: What you put IN your body and what you put ON your body are equally important. The healthiest skin always starts on the inside with a nutritious diet. Foods that are rich in antioxidants, such as blueberries and strawberries, aren’t just delicious. They are fantastic for your skin. So are walnuts due to their fat content, which make for a great snack. And, of course, green leafy veggies are high in nutrients and contain antioxidant vitamins, as well. It’s important to eat as healthy as you can and avoid junk food at all costs.

We also need to live a healthy, active lifestyle. Kick the bad habits once and for all. Don’t smoke or drink too much alcohol as these habits can be damaging to the skin. Get plenty of exercise, always wear SPF when going outdoors and drink plenty of water to keep your body and your skin well hydrated. If you are healthy on the inside, you will look healthy on the outside.

Everyone wants to have healthy, youthful looking skin. A healthy diet, an active lifestyle and healthy skincare habits are imperative to the overall look and health of your skin. And, you are never too young and it’s never too late to start using antioxidant-enriched skincare products to keep your skin looking and feeling its absolute best. Cleansing, toning and moisturizing your skin every morning and evening before bedtime can positively impact the overall appearance of your skin. So, in the name of healthy-looking skin, get started today. Remember, healthy skin is always the most beautiful skin.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the HerbalifeSKIN line here.

Find out more at: http://www.DiscoverHerbalife.com

Get Your Heart Pumping for Healthy Looking Skin

Exercises like running promote heart health.

Your heart health is a major contributor to the overall appearance of your skin. Let’s look at some ways to keep
your heart healthy and your skin glowing.

Looking and feeling your absolute best is a common desire. If you are healthy on the inside, you can often tell just by looking in the mirror. Unfortunately, the opposite is true as well. Your skin is a true reflection of what is going on inside of your body. And while you may be consumed with beauty products and the latest fashions to enhance your appearance, sometimes you cannot discount the importance of simply taking care of your body from the inside out. Your dietary choices, daily supplements, water intake and overall healthy, active lifestyle are all essential steps to healthy looking skin. Cleansing, toning, moisturizing and protecting your skin are also essential steps to take in pursuit of a more youthful looking appearance.

When it comes to your skin, believe it or not, your heart is a major contributor to your overall appearance. There is a direct link between a healthy heart and healthy skin. Let’s take a look at just how important your heart is when it comes to achieving that healthy, youthful glow.

When looking at the cardiovascular benefits brought on by your day-to-day activities or exercising regimen, you probably aren’t thinking about your skin. But you should be. When your heart is really pumping, you can be sure that it’s helping to deliver oxygenated blood and nutrients to the living layers of your skin. Your skin contains a very intricate system of blood vessels that help transport oxygen and nutrients to those cells that contribute to how your skin looks. When your blood flow is improved and that oxygen-rich blood is delivered to both your skin and muscles, you experience that awesome post-workout glow. It’s a bit of a flushed look that gives you rosy cheeks and a more youthful appearance. All thanks to your heart!

Your heart helps boost collagen as well. When it’s working hard and improving circulation and blood flow, the added blood, oxygen and nutrient supply that are delivered directly to the skin also help to improve your collagen production. And we all know how precious collagen is when it comes to skin. It helps to keep your skin plump and provides it with a smoother looking appearance. Collagen is key to a youthful appearance. It’s a protein that’s made up of amino acids and it makes up approximately 30% of the proteins found in your body. When it comes to your skin, collagen helps with the renewal of skin cells and is important for the skin’s elasticity. It’s also key for skin suppleness and firmness.

The heart is responsible for healthy circulation for the body as a whole. And it’s that circulation that keeps your skin looking more radiant. But it’s not just about increasing your blood flow to deliver oxygen and nutrients. It’s also about carrying away waste products from your working cells. Those waste products can include free radicals, which are a cause of early aging, other disorders of the skin and the body as a whole. It’s all about helping your body to flush out the cellular debris from your system in the name of looking and feeling your best. Consider it a way to cleanse your skin from the inside out.

As an added bonus and another reason to get your heart pumping, a healthy heart is great for your hair, too. That improved blood flow that does wonders for your skin can also be beneficial to your hair. It can help to keep your hair stronger and looking healthier. That same oxygenated blood and nutrients help to stimulate your hair follicles, too. When this happens, it can help promote hair growth.

Remember, one of the most important things about exercising and getting your heart pumping is that it helps to alleviate stress. Lower stress levels help you to relax, sleep better and keep your skin from taking on that brow-furrowed, stressed-out appearance, which definitely can age you. And less stress has been known to keep hair from becoming brittle and falling out.

So, in the name of beauty, here’s to staying fit, exercising more to keep your heart as healthy as possible and reaping the wonderful rewards a healthy heart has to offer. Not only internally, but externally as well. A healthy heart = healthy skin.

Find out more at: http://www.DiscoverHerbalife.com

Winter Skin Worries? These Tips Can Help

Remember, always moisturize!

Your appearance can be affected by the change of seasons, especially come wintertime. But there are things you can do to fend off the negative effects of cold weather.

The weather has taken a turn in parts of the world, and snow has already graced us with its presence in many places. With the change of seasons, our appearance can be affected and not necessarily in a good way. One of the biggest concerns with the chilly weather is our skin. When we walk outside into the cold weather and feel that instant stinging on our faces, it’s time to kick our skin care habits up a notch.

In the pursuit of healthy skin, we need to be just as concerned with what’s going on inside our homes as outside. Whenever we are exposed to a combination of colder temperatures and reduced humidity, our skin can suffer. The result can be skin that’s dry, itchy, uncomfortable and sensitive to temperature extremes. Dry air can also lead to tiny cracks on the surface of the skin. Cracks in our skin can act as entry points for impurities, which can be painful and unsightly.

When the dry indoor air depletes our moisture, we are also prone to giving and receiving electric shocks. That static electricity can also cause our hair to be uncontrollable and stand on end. And the static cling of a skirt on the legs can be totally annoying.

Here are a few tips to survive the elements both indoors and out:

Avoid Long Showers and Baths

Nothing feels better on a cold day then a long, steamy, hot bath. But long exposure to hot water can further dehydrate your skin by stripping the oils from the surface. So, keep them short and on the cooler side, if possible. Use only moisturizing bubble baths, soaps or shower gels, preferably those containing moisturizing ingredients like Aloe vera.

Top Tip: Don’t rub your skin dry—pat it down with a soft, fluffy towel. Rubbing your skin can be too harsh and lead to flaky skin on the surface.

Double Down On Moisturizer

Double down and be incredibly diligent with your moisturizing products. You many also need to reapply throughout the day. Remember to apply, apply and reapply to keep skin hydrated and elastic.

Top Tip: Always apply your moisturizing products immediately after your shower or bath when your skin is still damp. Look for skin moisturizing ingredients like Aloe, Shea butter, olive and coconut oils.

Drink Up

No matter what, it’s important to stay hydrated 365 days a year. Water, tea and other hydration drinks are great for the entire body. Our bodies need water and it’s important to avoid dehydration at all costs. So, drink up.

Top Tip:
Add a squeeze of fresh lemon, lime or orange juice to your water. It’ll taste better, and citrus fruits are known for containing antioxidant vitamins.

Love Your Lips

Boy, oh boy, do our lips suffer in the wintertime. The most important thing you can do is to apply an emollient lip balm to moisturize and soften the delicate skin of your lips. Choose a product with SPF protection for daytime use. And remember to reapply throughout the day and especially at bedtime.

Top Tip: Be sure to exfoliate the skin on your lips. This will help remove the dead and dry skin, leaving them looking and feeling soft and smooth.

Put the Moisture Back into Your Home

You can add moisture back into the air in your home by using a humidifier or two. There are many humidifiers to choose from, including small personal humidifiers that you can keep on your nightstand or desk at work.

Top Tip: If you don’t have a humidifier, heat a large pot of water on your stovetop and let it simmer throughout the day.

Take Advantage of the Night

At night and before bed, slather on your favorite hand cream, and be sure to rub it into your cuticles and elbows, too. Do the same with your feet. Cover your tootsies with a pair of cotton socks and sleep well.

Top Tip:
Keep hand cream next to every sink in your house and office, and make sure to apply after you wash your hands every single time.

Reach for a Non-Fragrant Dryer Sheet

The quickest way to tame static in your hair and your clothing is with a dryer sheet. Swipe one quickly across your hair and the flyways will immediately calm down. A quick swipe on your clinging dress with your favorite dryer sheet and no more static cling!

Top Tip: Keep a dryer sheet in your handbag, gym bag or even in your glove compartment.

Find out more at: http://www.DiscoverHerbalife.com

How Your Diet Affects Your Skin

Fruits and veggies promote good skin health.

Did you know a healthy diet can lead to healthier-looking skin?

Your complexion is one of the first things people notice about you, and the health of your skin says a lot about the way you eat. The condition of your skin really reflects what you put in your body, and a healthy diet is really an “inside-out” approach to healthy skin. The healthier you are on the inside, the more it shows on the outside.

Pimples and breakouts

Pimples and acne are more common in adolescents, largely due to hormonal changes. But adults can suffer from breakouts, too. In the past, it was thought that certain foods caused pimples, especially those favored by adolescents, like chocolate, pizza or French fries.

A diet that consistently delivers a high load of refined carbohydrates into your system, day after day, can promote mild, chronic inflammation throughout your body. This chronic inflammation is a kind of slow, simmering fire that has been linked to various health issues, including skin problems like pimples and acne.

Sun damage, fine lines and wrinkles

The texture and elasticity of your skin is determined, in large part, to the proteins, collagen and elastin that lie just under the surface of your skin. Anything that causes damage to these proteins can promote fine lines and wrinkles, which can make you look older than you actually are.

One reason it’s so important to protect your skin from sun exposure is because ultraviolet (UV) rays from the sun promote the formation of highly reactive molecules called free radicals, which can do some serious damage to collagen and elastin.

This is where diet comes in.

Antioxidants—compounds that are abundant in colorful fruits and vegetables—help to fight free radical formation. And there is a clear connection between the levels of antioxidants found in the skin and the texture of the skin itself. People who have low levels of antioxidants in the skin tend to have a rougher skin texture. Those with higher levels of antioxidants in the skin have a smoother textured skin.1

Foods that promote healthy-looking skin
  • Fish.

    Fish is an excellent source of protein, which your body uses to build collagen and elastin. Fish also contains omega-3 fatty acids, which promote skin health by working to reduce inflammation. These healthy fats are found in abundance in fatty fish like salmon and trout. But all fish contain omega-3s, so aim for several fish meals per week.

  • “Good” carbohydrate sources.

    Try to clear out the refined ‘white’ carbohydrates and sugars from your diet as much as possible. Replace them with the ‘good’ carbs—veggies, fruits, beans and whole grains. When you choose these healthy carbohydrates, you’ll be consuming foods with a lower glycemic index, which will reduce the overall carbohydrate load in your diet.

  • Colorful fruits and vegetables.

    Many deeply colored fruits and vegetables get much of their color from compounds called carotenoids. Some of these can be converted into vitamin A, which is needed to help your skin cells reproduce. This is a vitally important function, when you consider that your body sheds 30,000 to 40,000 skin cells every single day. Many fruits and vegetables are also good sources of vitamin C, which your body needs in order to manufacture collagen. Carotenoids and vitamin C also act as antioxidants and help fight the formation of damaging free radicals.

  • Nuts and seeds.

    Tree nuts like almonds and walnuts, and seeds like flax and chia, provide healthy omega-3 fats. And certain nuts (Brazil nuts in particular) are excellent sources of selenium, a mineral that also acts as an antioxidant.

  • Plenty of fluids.

    In order for nutrients to move in and waste to move out, your skin cells (and all cells in your body) rely on fluid. Water is great, and so is green tea since it provides not only fluid but antioxidants. Be sure to stay well hydrated when the weather is hot. When you sweat, your body relies on fluids to help remove waste products from your skin.

For a healthy skin blend, add to your protein shake some flax or chia seeds for omega-3, mango chunks for vitamin C and some baby spinach leaves for carotenoids. What do you like to eat to keep your skin healthy and your complexion clear?

1 Lademann J, et al. Exp Dermatol. 2011 20(5):377-82.

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