Diet and Lifestyle For Healthy Skin

Your skin routine is not enough to give you glowing, flawless skin. Creams and lotions will only help you to a certain extent. Beyond that, you will have to rely on your diet and lifestyle to look your best and prevent skin problems and acne.  We all know that skin is mirror to our soul. What we eat immediately reflects on our skin. If we eat healthy our skin is glowing and refreshed whereas in case we are suffering from any nutritional deficiency then that is also visible on our skin as any vitamin deficiency can make our skin look dull, pale, dry and can also lead to breakouts in many cases. So a healthy and balanced diet consisting of right amount of fat, carbohydrates, proteins, vitamins, minerals and trace elements is very important for a healthy skin. Our daily diet should not only consist of roti, fresh vegetables, dal, dahi, rice, ghee, salad but also supplementary diets. This helps in keeping body healthy and well nourished thus imparting glow to skin from inside out. In internally healthy body chances of acne, pigmentation, hair fall and many other skin issues reduces gradually. 

 

  1. Hydration :- Drinking enough water benefits the skin in several ways. First, it helps the skin stay hydrated. Hydrated skin is suppler, has better tone, and always appears more healthy and vibrant, regardless of age.  Not only water but fruits like watermelon also help in hydration of skin as it contains abundance of water content in it. 
  2.  Key ingredients in your food:

        A. Opt for anti-oxidant rich foods which prevent free radicals from affecting your skin. Also ensure that the food you choose has plenty of Vitamins A, C and E as well as Omega 3 to provide your skin with the right nutrition. A healthy diet that is filled with such      nutrients works from the inside out to make your skin taut and smooth. 
        B. Eat By Color :- Include bright colored vegetables and fruits such as pumpkin, tomatoes, beetroot, capsicum and pomegranates in your diet. They’re anti-inflammatory in nature and help heal skin damage. In addition to these, proteins and carbohydrates are also dietary essentials. Natural dietary protein and complex carbohydrates like jowar and bajra help rebuild the structure of the body so that your skin is healthy and firm.
        C. Avoid Sugar :-  It leads to damaged collagen and elastin, which cause wrinkles. 
        D. Eat Healthy Fats :- Incorporating foods such as avocados, olive oil, flax seeds, nuts and fish into your diet is important. The fatty acids are crucial for your skin to look youthful.
        E. Talking about must add items to your diet and their benefits, here are few ingredients that should be a part of your daily diet:

  •  Green Leafy vegetables :- It consists of abundant amount of fiber, vitamins like A, C, K, folate, iron and calcium. It helps improve acne by reducing sebum production. It also helps in detoxification of body and improves overall health. Vitamin E is also present in green leafy vegetable which protects skin cell from free radical damage, thus protecting and maintain healthy skin by delaying signs of ageing. 
  •  Carrots :- It is a perfect health food, which majorly helps in anti ageing. It consists of vitamin A, minerals, biotene, vitamin K, potassium and fibres. Vitamin A plays an important role in maintains skin health further carrot is a weight loss friendly food and hence loved by all. 
  •  Eat Colors :- Add yellow, red and green capsicum to your diet as it consists of antioxidants like carotenoid which protect from sun sensitivity, sun damage, fine lines, wrinkles, crows feets. It helps in fighting and delaying signs of ageing. 
  •  Sweet Potato :- Retinol and beta carotene are present in it, which helps in collagen production in body. Skin can become dull dry and lifeless with retinol deficiency. It also protects our skin from UV damage. 
  • Tomatoes :-  It is rich in vitamin c, potassium folate, vitamin K, lycopene- antioxidant, which protects from sun damage. Also it contains; beta carotene, gamma carotene, chlorogenic acid which keeps skin hydrated and supple. Tomatoes also contain fibres, vit C, trace elements, flavonoids, phytosterol, water soluble vitamins. Tomatoes help in reduction of hyperpigmentation and dark spots. 
  •  Kidney Beans :- high protein food that also contains zinc which reduces acne. 
  •  Eggs or Bhicken :- non vegetarian food items contains high amount of protein and amino acid which helps in collagen production. It also contains biotin and vitamin b12, which is important to keep skin and hair healthy. 
  • Citrus Fruit or Any Seasonal Fruits :- They should always be added to daily diet as they can be really beneficial. Like: oranges, lime, grapefruit etc. 1 orange can fulfill vitamin C requirement of one day. There have anti oxidant and anti-inflammatory properties in them. 
  • Mangoes :- they are rich in beta carotene which when consumed gets converted to vitamin A in body which plays an important role in keeping skin healthy. 
  • Watermelon: Apart from large amount of water content it contains vitamins like A, B, E, C. It helps in keeping skin hydrated and also contributes in reducing under eye puffiness
  • Berries :- Any kind of berries, blueberries, strawberries, or raspberries is rich in anti oxidant content, which makes your skin look youthful and glowing.
  • Pomegranate: they are known to contain polyphenol that is responsible for regulating blood flow in skin, and hence making it healthy and glowing.
  • Dry Fruits :- All dry fruits like nuts, almonds, and cashew contain nourishing fats, which makes skin soft and smooth, reduces inflammation, and protects skin from ultraviolet rays and sun damage. Nuts like walnuts contain both saturated and non saturated fat along with iron, selenium, calcium and vitamin E, which protects skin from cellular damage and ageing. 
  • Flax Seed :- they are known to be rich in Omega 3 fatty acid, making skin soft and help in collagen production. 
  •  Dark Chocolate :- Though chocolates are always advised to be taken in limited quantity, but high flavanoid content in them helps in skin firming. So, adding a little mount of dark chocolate to your diet will be beneficial. 
  • Junk food, oily, fried, salty, fast, overcooked, sugary food should always be avoided as they are not good for skin and overall health. 

       3. Cleanse Your Body :- A build up of toxins in the body due to the air, water and food causes damage to the body as well as aging. Detoxing by way of a juice cleanse is recommended for the body to be able to focus on energy production and eliminating toxins. Having a glass of water with squeezed lemon first thing in the mornings is also very cleansing. 


       4. Engage in Activities That Relieve Stress :- High levels of stress will compromise your skin. Consider yoga or meditating. Eliminate problematic people and activities from your life. Confide in your friends and openly talk to them about your worries and troubles. 


       5. Sleep :- You skin rejuvenates and repairs itself mostly while you are asleep. Make sure that you not only sleep for eight hours a night, but that it is quality sleep. 


       6. Regular Exercise :-  Physical activity is one of the key factors to get fresh and radiant looking skin. Working out increases blood flow through your skin and also regulates oxygen flow, both of which are important for your skin cells. Sweating helps in naturally detoxifying your body through the skin pores and is important for a good metabolism rate. Working also helps you relax and lead a stress-free life which ultimately results in you having a glowing, healthy skin.


       7. Skin care to some might only revolve around cleansing, toning, and moisturizing. However, most of us miss out on one of the most important procedures for a glowing skin- exfoliation. Exfoliation removes dead skin cells, and that is one of the main factors in giving your skin a fresh and vibrant look. You can exfoliate your skin using some simple natural ingredients like oats, orange peels which remove all the impurities from your skin and give it a flawless look( however daily and vigrous exfoliation is not advised). 


       8. Not To Overexpose Yourself To The Sun :- While not being exposed to the sun entirely isn’t good for your health, over-exposure might also be a reason of some serious skin trouble. Strong UV rays are one of the reasons behind skin cancer and so it’s better to avoid direct exposure to the sun’s rays. Sunscreens with an SPF value of 50 are a great way to combat the scorching heat.


       9. Reduce Smoking and Alcohol :- Inhalation of the many chemicals produced by smoking cigarettes can also cause damage to your skin in a number of ways. Smoking decreases the oxygen in the blood, constricts the blood vessels, and can lead to visible signs of premature ageing, such as wrinkles and discoloration. Excessive alcohol can badly affect your skin appearance, quality and fasten ageing.


       10. Digital Detox :- It’s suggested that spending long hours with digital devices including mobile phones and laptops can adversely affect your skin. So you should control your screen time and also try to use the devices in less brighter mode.