women

Botox On A Plate (Part 1)

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We’d all love to look younger, but surgery is no longer the answer for most British women, according to the latest research. Images of celebs’ plastic surgery disasters, and fear of the risks involved, means that over 50 per cent of women would say no to facelifts, liposuction and tummy tucks, reveals one recent survey by professional hair products retailer, Fabriah.com. Meanwhile, scientists are discovering that piling your plate with specific nutrient-packed foods is one of the best natural ways of achieving smoother, younger-looking skin.

Meanwhile, scientists are discovering that piling your plate with specific nutrient-packed foods is one of the best natural ways of achieving smoother, younger-looking skin.

Meanwhile, scientists are discovering that piling your plate with specific nutrient-packed foods is one of the best natural ways of achieving smoother, younger-looking skin.

How Wrinkles Develop

Your skin is made up of multiple layers of cells that constantly run through a cycle of shedding and regeneration, roughly every 30 days. Aside from the natural ageing process, lines and wrinkles form following a series of cellular changes that arise after oxidative damage, caused by factors such as environmental pollutants, stress and UV rays.

Your diet also plays a central part in how healthy and young your skin looks. Poor nutrition results in thinner skin, reduced regeneration and an increase in cellular damage that leads to signs of ageing. It also causes a reduction of the protein collagen, which plays a critical role in supporting the structure of the skin and the skin’s macromolecules such as hyaluronic acid (HA), commonly used in skin creams. HA helps produce keratinocytes (a type of skin cell), which boost retinoic acid, helping to promote new skin cells and better hydration. A fall in collagen and HA causes more wrinkles and reduced skin elasticity.

Your skin is made up of multiple layers of cells that constantly run through a cycle of shedding and regeneration, roughly every 30 days.

Your skin is made up of multiple layers of cells that constantly run through a cycle of shedding and regeneration, roughly every 30 days.

Eat To Beat Ageing

To thwart signs of ageing, you need to minimize factors that can accelerate the process, such as stress and sun exposure, while nourishing your skin from within with the right foods. One of the main skin nastiest is sugar. Sugary foods and drinks that disrupt blood sugar levels not only contribute to inflammatory skin conditions, such as acne and rosacea, but also wrinkles. When sugar comes into contact with collagen, a process called Glycation occurs, which destroys collagen and compromises regeneration of skin tissue. To avoid this, replace refined carbohydrates such as white bread with wholegrain varieties, and aim to get more of your carbohydrates from colorful vegetables, especially squash and sweet potato, which is rich in skin-friendly nutrients such as beta-carotene.

aim to get more of your carbohydrates from colorful vegetables, especially squash and sweet potato, which is rich in skin-friendly nutrients such as beta-carotene.

aim to get more of your carbohydrates from colorful vegetables, especially squash and sweet potato, which is rich in skin-friendly nutrients such as beta-carotene.

Use natural sweeteners such as stevia or xylitol rather than sugar and, when it comes to fruit, choose types with a lower glycaemic index -for a slower sugar release, such as apples, berries, citrus, pears and plums.

Omega-3 fatty acids are essential for healthy skin, as they form an integral part of the cell membranes and help prevent dehydration in the cells. This keeps your skin cells strong and full of moisture, reducing the appearance of fine lines. The fats also have an anti-inflammatory effect, which helps to calm irritated skin and gives you a clear, smooth complexion. To get more beauty oils into your diet, eat more olive oil, avocado, hemp, flaxseed, chia, borage oil, raw coconut oil and omega-3s from oily fish.

Protein provides the building blocks of collagen, which makes up approximately 75 per cent of the body’s skin. Collagen fibers contain especially large amounts of the amino acids lysine and Proline, so focus on sources such as skinless poultry, lean red meat and game, egg whites, beans, pulses, soy and fish.

Protect Your Skin

Your skin needs good levels of protective antioxidants to stave off ageing and protect it from the elements. Minerals such as zinc, selenium and copper support the skin’s antioxidant defenses and assist in collagen formation. Other skin-protective nutrients include coenzyme Q10, cur cumin (found in turmeric), astaxanthin (found in salmon), vitamins E, A, D, carotenoids including lycopene, and polyphenols including resveratrol found in red wine, which you should drink in moderation, or risk dehydrating your skin.

Try to boost your intake of polyphenol-rich foods such as onions, cacao beans, grape seeds, tea, apple, citrus fruits, berries, cherries and soy. To boost your intake of carotenoids, focus on carrots, sweet potatoes, peppers, tomatoes, cantaloupe melon, mango, papaya, broccoli and spinach. Other antioxidant protective foods include: nuts, seeds, avocado, fish, shellfish and leafy green vegetables.

Higher intakes of collagen-boosting vitamin C are associated with fewer wrinkles and softer skin. A powerful antioxidant, vitamin C also quenches free radicals. To up your levels of vitamin C, load your plate with citrus fruits, red pepper, tomatoes, green leafy vegetables, berries, kiwi fruit and melon.

Higher intakes of collagen-boosting vitamin C are associated with fewer wrinkles and softer skin.

Higher intakes of collagen-boosting vitamin C are associated with fewer wrinkles and softer skin.

Biotin is another important nutrient for glowing skin and a deficiency can result in inflammation. One of the best sources of biotin is egg yolks, so include several eggs in your weekly diet. Other good sources include Swiss chard, tomatoes, romaine lettuce and carrots.

Your skin is a major organ for the elimination of waste. If your body is overloaded, excessive toxins can accumulate, some of which are deposited on the skin in the form of pigments and fats. Including foods to support your liver and digestive function helps keep the skin glowing. Eat more cruciferous vegetables, beetroot, artichoke, berries and yogurt. Avoid alcohol, caffeine, and processed, salty foods.

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