Happy Monday lovelies! I hope you all had a wonderful weekend, as well as a good week last week! My trip to the beach was extremely relaxing and I was not exactly eager to return to normal life! What is it about vacations that just leave you wanting more? Ahh, yes - the escape! :) During my trip, I stopped by the nail salon and had a french manicure done, so no Nail Polish of the Week this week. I would show you the Strawberry Margarita OPI polish I have on my toes, but feet disgust me and I just would not do that to you guys! And now, as summer is coming to an end, I wanted to spend some time discussing skin care and perhaps reversing some of the damage that's been done while basking in the heat of the summer sun - and, yes, I fall victim to that as well! So, let's talk skin care!
Just like the rest of you, I'm all about searching for the perfect facial wash, skin cream or lotion, etc. that will give me the flawless complexion that every product claims to offer. I have what I like to call "moody" skin - some products will work wonders, some will do more damage, and some will work for a while then stop. The one thing that remains consistent in helping my skin is what I put into my body, not always what I put on it.
In addition to the mantra of 8 glasses of water a day to keep your skin hydrated and healthy, there are important nutrients that feed your skin and keep it looking its best:
- Vitamin C - Vitamin C has been shown to counter the effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals destroy collagen and elastin, causing wrinkles and other signs of aging. Defnitely not what we want to see any earlier than we have to! Include in your diet plenty of vitamin-C rich foods (citrus and vegetables, among others), which can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day. Combined with vitamin E (see below), vitamin C supplements can also protect skin from sun exposure.
You can also try a topical vitamin C cream to encourage collagen production. Use a formula containing the L-ascorbic acid form of vitamin C, the only one that can penetrate skin layers and do the job.
- Vitamin E - Like vitamin C, this potent antioxidant helps reduce the harmful effects of the sun on the skin. Taking 400 units of vitamin E daily appeared to reduce the risk of sun damage to cells as well as reduce the production of cancer-causing cells. Some studies show that when vitamins E and A are taken together, people show a 70% reduction in basal cell carcinoma, a common form of skin cancer.
Vitamin E can also help reduce wrinkles and make your skin look and feel smoother. (Be aware, though, that some recent research warns that large doses of vitamin E can be harmful. Stay with 400 international units per day or less to be on the safe side.) Used in a cream, lotion, or serum form, vitamin E can soothe dry, rough skin. I have personally found it useful on scars! I will open a capsule and rub the oil on a fresh wound and it decreases the scarring tremendously!
- Vitamin A - Vitamin A is necessary for the maintenance and repair of skin tissue. Fruits and vegetables are loaded with vitamin A, so if you keep an adequate intake, adding more won't do much. But, if your level drops just slightly below normal, you could see a drier, flakier complexion. Yuck!
Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient. The prescription treatment is called Retin A, and it's used primarily as a treatment for acne. The less potent, over-the-counter formulations are sold as retinols and used as anti-aging treatments. Good stuff!
- Vitamin B complex - When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction - something that I have, but not related to vitamin B levels) or sometimes even hair loss. Even a mild deficiency causes symptoms. Your body makes plenty of biotin, and the nutrient is also in many foods, including bananas, eggs, oatmeal (the wonderfood, in my opinion!), and rice (preferably brown).
Creams containing B vitamins can give skin an almost instant healthy glow while hydrating cells and increasing overall tone at the same time. Niacin, a specific B vitamin, helps skin retain moisture, so your complexion looks more plump and younger looking. It also has anti-inflammatory properties to soothe dry, irritated skin. In higher concentrations it can work as a lightening agent to even out blotchy skin tone.
- Vitamin K - As the nutrient responsible for helping blood clot, it won't do much for your skin from the inside. But studies show topical vitamin K does work well to reduce under eye circles as well as bruises. (Am I hearing cheers out there?) When combined with vitamin A in a cream or serum, vitamin K can be even more effective for those dark circles.
- Selenium - Scientists believe this mineral plays a key role in skin cancer prevention. Taken in supplement form or in a cream, it protects skin from sun damage. If you do spend any time in the sun, selenium could reduce your chance of burning, lowering your risk of skin cancer. The best dietary sources of selenium include whole-grain cereals, seafood, garlic, and eggs.
- Copper - Together with vitamin C and the mineral zinc, copper helps to develop elastin. While a copper deficiency is rare (doctors caution that supplements can be dangerous), topical applications of copper-rich creams can firm the skin and help restore some elasticity, according to some study results.
- Zinc - Very important for those who are acne prone. In fact, sometimes acne itself is a symptom of a zinc deficiency. Taken internally or used topically, zinc works to clear skin by taming oil production and may be effective in controlling the formation of acne lesions or help those already on your skin to clear sooner. Food sources of zinc include oysters, lean meat, and poultry.
- Alpha-Lipoic Acid - A powerful antioxidant, hundreds of times more potent that either vitamin C or E, alpha-lipoic acid may turn out to be a super boost for aging skin. It has an amazing ability to penetrate both oil and water, affecting skin cells from both the inside and the outside of the body. Most other antioxidants can do one but not both. Pretty cool, huh? Like vitamins C and E, it neutralizes skin cell damage caused by free radicals. Some studies show it can repair the damage to skin's DNA, thus reducing the risk of cancer. Health experts say it also helps other vitamins work more effectively to rebuild skin cells damaged by environmental assaults, such as smoke and pollution. You can take a daily alpha-lipoic acid supplement or use creams that contain the antioxidant.
- DMAE (Dimethylaminoethanol) - Another powerful antioxidant, this nutrient has one of the strongest appetites for free radicals. It works mostly by deactivating their power to harm skin cells. It also helps stabilize the membrane around the outside of each cell so that assaults from sun damage and cigarette smoke are reduced.
It also prevents the formation of lipofucsin, the brown pigment that becomes the basis for age spots. As with alpha-lipoic acid, you can take DMAE in supplements and in topical creams.
- Hyaluronic Acid - Made by the body, this nutrient's main job is to lubricate joints so that knees, elbows, fingers, and toes all move smoothly and easily. But now doctors say it also plays a role with skin cells, acting as a kind of glue that helps hold them together, keeping skin looking smoother and younger. Another plus is its ability to hold water, up to 1,000 times its weight, which means more moisture in each skin cell.
Top skin care lines now include creams with hyaluronic acid.
- Essential Fatty Acids (EFAs) - If your skin is dry, prone to inflammation, and frequently dotted with white heads and black heads, you may be lacking essential fatty acids, nutrients that are crucial to the production of skin's natural oil barrier. Without an adequate supply of EFAs, the skin produces a more irritating form of sebum, or oil, which can result in problems.
The solution may be to balance two of the key EFAs, omega-3 and omega-6. While most get plenty of omega-6s (in baked goods, cooking oils, poultry, grains, and many other foods), omega-3s are often lacking. They're found mostly in cold-water fish, including salmon, sardines, and mackerel, flaxseed, and flax and safflower oils. Taking supplements, such as fish oil capsules or evening primrose oil, may also help keep your skin smoother and younger-looking.
**Most health experts agree that most of us don't need to supplement our mineral intake. This is even more true if you drink spring water, which often contains healthful, natural supplies of important minerals. Studies show that washing your face with mineral water can help reduce many common skin irritations, and the mineral content may help some skin cells absorb the moisture better. Stay tuned for my awesome facial scrub recipe using mineral water!
Till next time, XOXO!!