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Beautiful Skin From WithinBy Dr. John Maher Throughout your lifetime, numerous environmental insults work to damage and alter your "sheath," otherwise known as your skin. Indeed, more than 80 percent of the visible changes that age the skin are caused by outside factors like the sun, detergents and pollutants. Besides minimizing such exposure, we may actually be able to prevent and reverse some of the visible signs by fighting chronic inflammation and maintaining skin barrier function. To do this, we can rely on an easily accessible, all-natural source: good nutrition. Researchers recognize that many natural foods have anti-inflammatory properties, mostly provided by healthy fats and antioxidants. Foods containing these skin-healthy fats include avocado, fish oil, flax seed, and olive oil. Olive oil and avocado provide barrier-supporting nutrients, called sterols, and anti-inflammatory monounsaturated ("good") fats. Vitamins E and C, selenium, green and white teas, apples, cocoa and berries are also skin friendly; they supply protective antioxidants. Antioxidants fight off the bad guys (free radicals) to keep us looking young and healthy. Even probiotics, which are the friendly bacteria in our diets, aid in protecting the skin. Experts suggest we get more of the aforementioned foods and less red meat, fried foods, salt, sugar and white flour.
The other major defense against environmental damage is the antioxidant capacity of the skin. Bolstering the antioxidant defense system of the skin is an important strategy for reducing environmentally induced skin damage. Recent clinical trials in which green leafy vegetables, egg yolks, and marigold flower extracts ( all rich in lutein and zeaxanthin) were administered orally, topically, or both indicated that combined oral and topical administration provides the highest degree of antioxidant protection. As we age, the essential mesh-like collagen structure of the skin's layers breaks down, causing skin to lose its elasticity. When this happens, skin starts to dry and then lines and wrinkles become visible. Nutritional science suggests it is possible to reverse some of the damage and promote cell rejuvenation. Colostrum, which is the "first milk" of newborn mammals, contains peptides that regulate cell function and stimulate growth of collagen cells. These peptides may be taken as a supplement from bovine (cow) colostrum. Gelatin is a form of hydrolyzed collagen commonly used in foods. It has long been reported that consuming gelatin can improve the structure and health of the skin, hair and nails. Indeed, proline, glycine and hydroxproline are the main amino acids in gelatin and collagen - and the skin, hair and nails. However, certain simple chains of amino acids called collagen peptides, sourced from gelatin, appear more promising. Collagen and elastin are often incorporated into cosmetics, but neither collagen nor elastin is able to penetrate the skin. A Healthy Skin Strategy: Five Take-Home Points
Recipes for Beautiful, Healthy Skin Although consuming nutrients that support healthy skin appears to be more important than topical applications, the best results seem to come from combining oral and topical applications. The following recipe and mask are rich in antioxidants, omega 3 fatty acids, probiotics and/or peptides known to support skin health. Smooth Skin Smoothie
Refreshing Nano Facial Mask
After cleansing and drying your face, generously brush on your face, neck & top of your hands with facial brush or fingers. Let set for 20-30 minutes and shower off, or use a warm towel to whip off. John Maher, DC, is a chiropractor in current practice in Valley Center, Calif. He is also director of education and research for Nutragen, a nutritional supplement company. |
