Skin Health: Eat your way to amazing skin - by Ciara Ryan Nutrition

Most people don’t give a second’s thought to their skin – unless they’re scowling at the wrinkles or wobbly bits in the mirror. It’s already doing a fabulous job keeping your insides in, protecting you from infection and radiation, and keeping you warm. There’s also a huge amount you can do to keep your skin looking healthy and fresh and – I’m happy to tell you – stave off the wrinkles without buying that expensive anti-aging cream. Read on to find out how.


Ditch the bad guys

Alcohol, caffeine, food additives like flavorings and colorings, salt, sugar, and tobacco are full of cell-damaging free radicals which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can.


Be fat-friendly

Essential fats found in fish, avocados, nuts, and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. Just in case the word ‘fat’ raises a red flag up for you, I want to reassure you that scientists have finally admitted all that ’fat is bad for you and makes you fat’ propaganda was flawed.


Eat back the clock

Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They reduce the speed of skin aging and degeneration. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals, and vitamins and can create skin-damaging free radicals. A couple of simple exercises include making a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim toeat a rainbowover the course of the week – that means picking as many different colours of fruit and veg as you can.

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts. Need some inspiration?


Drink up!

Keep skin cells plump and full or your skin will look shriveled and dehydrated – a long cry from that radiant glow you’re going for. Cells also need water to rebuild and to remove the build-up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. Aim for at least 2 litres a day depending on weather conditions and your level of exercise. You’ll soon see the benefit for your skin.


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