How diet and lifestyle affect the skin: useful recommendations

Diet for clear skin (photo: @leoniehanne) There can be several reasons for the appearance of acne on the face and body, such as heredity, hormonal imbalance, incorrectly selected care products or gastrointestinal diseases. As in losing weight, so in matters of beautiful and clear skin, 80% of success depends on nutrition. No one has ever been adorned with chips, chocolate, alcohol or fast food - after eating them, rashes appear, as well as deep creases and wrinkles. For some, this clear result occurs faster, for others slower, but the fact remains: poor nutrition does not go unnoticed for anyone.

Cosmetologists and nutritionists around the world are confident that by normalizing your diet and following three basic rules, you can cleanse and improve the condition of your skin.

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Basic Rules

In order for the dermis to remain healthy and beautiful, it is important to choose an effective diet that includes only healthy foods. It is almost impossible to cope with this task without studying the genetic specifics of each person. There is a separate branch of science - dermatogenetics, which studies the influence of hereditary factors on the skin. A detailed analysis will help you choose a nutrition plan individually, as well as develop a specific list of suitable products.

It is not enough to select and prepare the right dishes. There are a number of other rules that are recommended to be followed for healthy skin:

• adhere to a varied diet rich in healthy proteins, carbohydrates, minerals and vitamins;
• It is best to use a fractional nutrition system, be sure not to forget about breakfast, and have dinners 3-4 hours before bedtime;
• Protein-rich foods are best consumed for breakfast and lunch. In the evening, it is recommended to give preference to boiled, baked vegetables, dairy and fermented milk products;
• do not forget to drink enough water;
• exclude harmful foods from the list of consumed foods.

It is enough to take simple tips for daily rules, and in the future such a routine will be carried out automatically. People suffering from dermatological rashes (acne, acne, etc.) gradually see their skin clear up and take on a healthier appearance.

Healthy foods

Conventionally, products included in a healthy diet are usually divided into groups depending on which beneficial substance or vitamin is contained in the highest concentration.

High concentration of vitamin C

The following are usually included in this category:

• strawberry;
• black currant;
• red bell pepper;
• citrus fruit;
• broccoli;
• kale;
• Brussels sprouts;
• kiwi;
• a pineapple.

Vitamin C, found in high concentrations in the above foods, is one of the main participants in the process of collagen production. This is a structural protein responsible for skin tone. With regular consumption of vitamin C, it is possible to prevent the early appearance of wrinkles and avoid sagging. This is a good natural antioxidant that protects the epidermis from the harmful effects of the environment, UV rays (which contribute to the appearance of the first signs of aging).

High concentration of beta carotene

Representatives of this group are as follows:

• leafy greens;
• sweet potatoes;
• pumpkin;
• carrot;
• vegetables and fruits in red and orange shades.

There is some evidence that beta-carotene has a beneficial effect on the condition of the epidermis. This is a category of plant pigment that can give vegetables and fruits an orange or red tint, such as potatoes, pumpkins. The substance has an antioxidant effect. The body automatically converts beta-carotene into vitamin A, which is responsible for controlling metabolic regulation at the cellular level. By adding products with a high concentration of this substance, the dermis gradually becomes smooth and well-groomed. Despite the fact that leafy vegetables have a green tint, they are not inferior in concentration to orange or red products.

High concentration of vitamin E

This group includes:

• sunflower seeds;
• almond;
• walnuts;
• vegetable oils.

Seeds and nuts contain a high concentration of vitamin E. This is an effective antioxidant that eliminates attacking free radicals. Vitamin E reliably protects the dermis from negative factors, such as direct exposure to ultraviolet rays. However, its consumption in combination with other substances is recommended. As a result, it enters the upper layers of the epidermis, creating reliable protection for the membrane. As a result, the cells remain healthy for a long time.

High concentration of omega-3 fatty acids

These include:

• salmon;
• mackerel;
• sea ​​bass;
• Cod liver;
• fish roe;
• other seafood;
• chia, flax, hemp seeds;
• nuts and legumes.

Fatty fish, seeds and nuts are loaded with omega-3 fatty acids, which fight inflammation in the body caused by ultraviolet rays and stress. The inflammatory process leads to the formation of free radicals that promote aging by “attacking” collagen. Numerous studies have shown a link between consuming omega-3 fatty acids and reducing inflammation. Scientists are confident that this particular type of fatty acid helps clear the skin of rashes.

What you need to do for skin care, but we forget about it

Cosmetologists give skin care tips that may seem too simple. But in fact, we often forget about such things.

Morning coffee and skin

Good natural coffee itself will not harm your facial skin. But you need to choose the right time for this drink. Early morning is not the best option. Within an hour of waking up, the body produces a lot of cortisol, the stress hormone. It is needed in order to cheer up and wake up completely. Drinking coffee interferes with this process because the substances in the drink block cortisol. You just need to wait a little - and then the caffeine will improve skin tone and invigorate you.

Cold and hot shower

Don't forget about water procedures. Even washing your face with cool water or a minute of cold shower in the morning will help you wake up, recharge your batteries and improve blood circulation. The cold should not be scalding, otherwise it will simply dry out the skin and cause irritation on the skin. The temperature should be unusual, but feel quite comfortable.

Don't indulge in diet foods

Low-fat cottage cheese is not beneficial because the vitamins in it are less easily absorbed, and diet sweets contain fewer calories, but are still not good for the skin, because they still contain a lot of carbohydrates. Such nutrition leads to the fact that the skin does not receive enough nutrients, but this does not affect the weight in any way.

Start your day with light exercise

To circulate blood throughout your body and provide oxygen to your skin, start your day with morning stretching. It will help you cheer up. Evening stretching, on the contrary, relieves tension and promotes deep, restful sleep. Correct posture is also important to provide the skin with oxygen - this is especially important when constantly working at the computer.

Drinking regime

Many years ago it was found that for the health of the whole body it is necessary to maintain water balance. The condition of the dermis, hair and even nails depends on compliance with this rule. As with any process, there is an exception. Humidity indicator has a relationship with the amount of water consumed, but is not a fundamental factor.

The role of water is limitless; with its help it is possible to protect a person from direct exposure to ultraviolet rays and wind. With proper water consumption, the skin will not crack much, without peeling. Gradually a natural shine will begin to appear.

To maintain the health of the epidermis, it is recommended to follow these rules:

• in order to optimize metabolic and metabolic processes, it is recommended to drink at least 1.5 liters of water per day (attention! We are talking only about clean and still water, this list does not include tea, coffee and compote);
• distribute the volume of liquid so that you do not drink liquid later than 19:00. Otherwise, swelling may form;
• It is recommended to keep a water bottle near your work area, in your car, or next to your bed.

By observing the drinking regime, you can maintain the normal functioning of internal organs.

Skin Care Tips

All skin care tips are aimed at strictly following the sequence of cleansing, moisturizing and applying makeup. Without this, the best face cream will not work.

Makeup removal, cleansing and choosing the right product

You should not neglect washing your face either in the morning or in the evening. But at the end of the day, the procedure will take longer because you still need to use a makeup remover. However, cleansing must be gentle. If you overdo it, you can destroy the skin's hydrolipid protection. Therefore, scrubs, peels and masks with fruit acids should not be used too often.

Each cream is labeled with the skin type for which it is suitable. This is not a marketing gimmick, but a direct indication of its properties. If a product is intended for dry skin, it will contain more moisturizing ingredients and will have a different texture, consistency and composition than a product for oily skin.

Complete skin hydration and protection

Skin of all types needs care - cleansing, nutrition and hydration. The choice of remedy depends on age. But this stage cannot be completely ignored, as this can lead to dehydration of the skin, when it becomes dull, irritation and peeling appear.

A moisturizing day or night cream must contain sunscreen components. These products can be used throughout the year. This is necessary to prevent photoaging and prevent changes in the structure of hyaluronic acid.

Skin care requires not only a certain algorithm, but also adherence to time intervals. You cannot apply the next product until the previous one has been absorbed, but you cannot take long breaks either. This means that you won’t be able to cleanse your skin first, then do household chores, and only then apply moisturizer. The effectiveness of the product during such breaks is noticeably reduced.

Correct use of products

It is very important to understand how and in what sequence different skin care products are used. There are dozens of products sold in stores, but they are not interchangeable. Tonki can fill the skin with energy, but a gel or foam will help clear it of impurities. Serum and cream are also not interchangeable components, even if both are used to moisturize the skin. If you use serum instead of face cream, it will begin to draw moisture from the tissues. Therefore, the serum is first applied, and a moisturizer is applied on top of it to enhance the effect of the active substances.

Using alcohol-based products

With oily facial skin prone to inflammation, many women tend to use alcohol-based products to dry out the epidermis. In fact, it does not get rid of your skin problems and may even make them worse. When overdrying with alcohol, the skin of the face begins to more intensively produce secretions from the sebaceous glands, and inflammation becomes even more active. Therefore, such funds can be used only periodically, as needed. And you need to apply it pointwise to the problem area. And for everyday care, choose a tonic with salicylic acid, because it has antiseptic properties.

Vitamins

By influencing skin cells from the inside, it is possible to achieve a better effect than “breaking through” to the upper layer of the epidermis with the help of cosmetics. Using strict diets, metabolism slows down due to a deficiency of useful elements, which negatively affects the dermis.

It is important to ensure that the food is balanced and contains sufficient amounts of proteins, fats, carbohydrates, as well as microelements and vitamins:

• protein. The main building material is amino acids necessary for the production of collagen fibers, which are responsible for skin elasticity;
• Omega 3 and 6 amino acids. Necessary for lipid synthesis, has a pronounced anti-inflammatory effect, the aging process gradually slows down;
• fiber is a natural sorbent that absorbs and quickly removes harmful accumulated substances;
• melanin responsible for skin pigmentation;
• hemoglobin delivers the necessary amount of oxygen to cells;
• beta-carotene is a natural antioxidant that protects the skin from premature aging;
• retinol or vitamin A. Takes part in the synthesis of collagen, which has a positive effect on the condition of the skin, it becomes more elastic and toned;
• B vitamins. Helps normalize metabolic processes, supports the protein and lipid layer;
• vitamin C. Participates in the process of collagen synthesis;
• vitamin E. Promotes the formation of a protective barrier against wrinkles and prevents dryness;
• biotin or vitamin H. A vasodilating component of natural origin, the skin becomes attractive and brighter;
• zinc. Has an anti-inflammatory effect, controls the functioning of the sebaceous glands;
• calcium. Takes part in the synthesis of structural components.

Sample menu

To maintain normal skin health, it is important to eat foods enriched with nutrients, minerals and vitamins, and organic matter. It is worth noting that most Hollywood stars adhere to a vegetarian diet and a raw food diet.

The main thing is that food does not contribute to the production of sebum and does not support blockage of the sebaceous ducts. As for drinks, it is best to drink green tea, herbal infusions and rose hips.

It is recommended to make up a diet of the following products:

• vegetables and fruits, herbs;
• lean poultry and meat. It is recommended to choose turkey, veal, rabbit, chicken for lunch or dinner;
• white fish varieties. Red varieties are more fatty, so it is better to exclude them from the menu;
• vegetable oils. Include only unrefined types, use as a salad dressing. The best option for the diet is olive, mustard, and linseed oil;
• nuts and seeds. Enriched with fats necessary for the body, but do not provoke sebum production;
• eggs. A protein product that can be consumed no more than 2 pieces per day;
• beans, peas, beans, lentils. They are distinguished by a rich concentration of fiber and vegetable proteins, perfectly satiating.

The need for a diet to cleanse facial skin

A person who suffers from acne or severe forms of acne should consult a dermatologist. We are not talking about isolated rashes. They may appear periodically, especially at a young age, there is nothing to worry about. We are talking about problem skin.

In addition to acne, the picture is accompanied by enlarged pores, blackheads, and increased sebum production. The face shines, especially in the warm season. When pressed, columns or sticks of frozen sebum mixed with dirt may come out. It is precisely for such problems that a diet is needed to cleanse the skin.

What tasks does properly selected nutrition perform:

• reduces sebum production, reduces oiliness, removes shine;
• cleanses the body of decay products, toxins, allergens and other harmful substances that negatively affect the skin.

Many women notice breakouts on certain days of their cycle. Pimples also appear when a person eats chocolate or cake, or abuses baked goods. All this confirms the connection with nutrition. A diet for clear skin must be prescribed by a doctor if a person has serious rashes. Additionally, the specialist conducts an examination and prescribes tests.

Harmful products

The condition of the skin directly depends on the choice of products and the method of their preparation. When compiling a diet, it is extremely important not only to choose the right foods, but also to exclude harmful substances that contribute to the formation of acne and acne.

The list of prohibited products includes the following:

• sweet pastries, bakery products, puff pastry. Baking with yeast, butter or margarine is harmful;
• chocolate. Strong allergen, so exclude cocoa;
• spread and margarine;
• fatty meats, smoked meats, sausages;
• salted fish and caviar;
• fast food;
• coffee.

The consumption of alcohol, which contributes to dehydration of the body, is also prohibited. As a result, the skin becomes very dry and loses its natural shine. Also, you should not use compotes prepared for the winter, since they contain a high concentration of sugar.

Consequences of the wrong choice

A person who does not monitor his own diet and consumes large amounts of unhealthy foods will immediately feel the consequences. Not only does the skin begin to suffer, but the functioning of internal organs is also disrupted, metabolic processes slow down, and excess weight appears.

Among the most common consequences are the following:

• the appearance of pigment spots;
• dry skin;
• circles under the eyes;
• wrinkles.

By following simple rules, it is possible to avoid negative consequences. For example, consuming a large amount of fast food, which contains practically no useful substances, provokes the early appearance of wrinkles and negatively affects the general condition of the skin, it loses elasticity and becomes flabby.

Diet for youthful skin

Diet is needed not only for acne. The problem is not always rashes or acne. Every woman dreams of staying young and looking younger than her age. But after 30, age-related changes begin. Sometimes the skin ages earlier. This may be due to genetics, lifestyle and, of course, nutrition.

You are what you eat - a familiar and true expression. By changing your diet, you can improve the condition of your skin, remove puffiness, puffiness, and add radiance. The diet should also include natural and healthy foods. Women need to forget about refined sugar. It harms the skin, interferes with collagen synthesis, provokes the appearance of wrinkles, and has a number of negative consequences. You should also give up animal fats and eat more vegetables and fruits.