Herbal And Healthy Skin Care Tips

Herbal And Healthy Skin Care Tips

Healthy skin in my opinion is a combination of different factors diet lifestyle and skin care in today’s article we’re kick-starting a two-part skin care series today we’re gonna talk about diet and nutrition these are all things that I do and they’re all signs back and in next week’s article we’re going to talk about lifestyle and skin care if that’s something that piques your interest keep watching hello hello welcome back to the whole happy life my name is Rhea and I’m a holistic nutritionist with an applied science background so I wanted to provide some context before we get into the tips but if you would like to go straight to the tips you can do that so I have received a number of requests in the last two months about doing a skincare routine talking about products that

I use but I didn’t want to do that because although I think skincare is important I think it’s a small piece of the puzzle a bigger piece of the puzzle is what you eat and your lifestyle and honestly my skin didn’t change and tell us her to change the way I eat before my wedding I spent close to thousand dollars I’m not proud of this thousand dollars and microdermabrasion treatments on serums to get the bridal glowing skin and you know what it didn’t happen because I didn’t change the way I eat I was just focusing on the problem externally and not internally now that I’ve changed the way I eat I have much better skin than I used to i’m not genetically blessed with good ski and i really have to work on it i will still have days when I break out

I will still have days when things are a little bit irritated and that could be because of stress it could be because I probably wasn’t eating as well as I thought I was eating and you know what that’s okay I don’t think anyone can have perfect skin all the time and there’s no such thing as perfect skin so don’t beat yourself up if you’re struggling with skin issues just try your best and don’t stress about it I think when we’re stressed about it it becomes worse alright so now that I’ve talked about the context let’s dive into the tips the tips will be mainly for reducing things like redness to reduce premature aging and for reducing acne tip number zero or the base tip as I’d like to call it to eat a healthy and balanced diet consistently so I didn’t even want to mention this as a tip that’s why I’m calling it tip number zero because they all know we need to do that we all know we need to eat a healthy diet for good skin but it was worth mentioning because that is the foundation for the rest of the tips if you’re not eating a healthy diet consistently none of the other tips that

I’m going to provide you in this article make any sense to do on their own nutrition is not about just doing one thing there’s no one particular nutrient there’s no one particular magic cure for your skin it’s about doing things in conjunction with each other so what is a healthy diet that is a million dollar question we can all do different diets and still have healthy skin because honestly there is no one-size-fits-all approach when it comes to nutrition you could be vegan you could be pescetarian you could be paleo it doesn’t matter you can all have a good skin the thing that I think that makes the most difference is to stick to a diet which is predominantly Whole Foods or minimally processed food so take out those ultra-processed foods take out the foods that don’t have much nutrition and if you’re interested in learning more about why processed foods are not so good for you

I do have a article on it tip number one is to reduce the amount of refined sugar you eat there is a link in the science between sugar excess sugar and things like skin wrinkling in sagging premature aging and let me tell you I think a lot of the wrinkles that I do have especially the smile lines probably are the results of eating a lot of sugar I’ve had them for quite some time I used to be a sugar addict now I can’t reverse the damage that I’ve done but at least I can prevent more damage from happening so what is it about the sugar that causes problems so there is a process called glycation that happens so when there’s extra sugar molecules they attach to the collagen in your skin and they make that calls and stiff and less elastic so your skin loses its firmness it starts to Sag and then we have wrinkles so if you want to prevent wrinkles and you want to keep your skin healthy long-term it’s a good idea to reduce the refined sugar if you’re interested in learning more about how to reduce refined sugar

I do have a article  on it tip number two is to avoid or limit high glycemic so what is a high glycemic food a high glycemic food it’s a food that will raise your blood sugar very quickly if you’re interested in learning more about high glycemic foods I have a lot of information in the description so examples of high glycemic foods include cakes cookies crackers instant oats white bread rice cakes things like that so it’s a good idea to reduce the consumption of these because there is a link in the science between high glycemic foods and acne and I also feel that this actually does make sense because when I eat more of these foods when I eat more processed carbohydrates that raise my blood sugar very quickly I do tend to break out more so if you’re having issues and breakouts and you want to reduce them it’s a good idea to stick to low glycemic foods and medium glycemic foods such as fruits vegetables whole grains I’ll have a detailed list in the description tip number three is to eat enough protein and vitamin C now if you’re eating a balanced diet you probably are getting enough protein and vitamin C but I still wanted to mention some special considerations so first of all why is protein and vitamin C important well both of them are building blocks for collagen and your skin is made out of collagen so if you want to have healthy skin you need to get enough protein and vitamin C now let’s tackle protein first so in terms of the protein if you’re eating a balanced diet and you’re eating enough calories you probably are getting enough protein but let’s say you’re on a calorie restrictive diet if you’re trying to lose weight make sure you’re getting enough protein because if you’re on a calorie restricted diet depending on how many calories you eat you could be under eating the protein now the other thing to keep in mind is if you’re eating a diet where you’re eliminating a lot of food groups let’s you’re allergic to a lot of food groups or you’re eliminating them for other reasons you could be under eating and that could result and not getting enough protein now let’s tackle the vitamin C so if you’re eating enough fruits and veggies and a balance of them you probably are getting enough vitamin C but one important consideration is that when you are stressed when you’re going through periods of stress your body actually uses up a lot more vitamin C than Rimal so during that time it’s a good idea to eat more vitamin C tip number four is to eat enough omega-3 fatty acids so

why are oh maybe three fatty acids important well they managed oil production in your skin they can help reduce inflammation reduce acne and premature aging if you’re not plant-based you can get your omega-3 fatty acids from fish I personally get it from fish salmon herring mackerel these are fatty fish that have a lot of omega-3 fatty acids if you are plant-based you have options – I have a link in the description that actually explains all your different options now I do recognize some people can’t eat seeds they tend to have issues with it so in my case you can take a supplement there is an algae based supplement it’s plat base that does have omega-3 fatty acids so that could work for you if you have issues with nuts and seeds number five is to get enough fruits and veggies and to make sure you get a variety so this kind of ties into the base tip which was to eat a healthy diet and to me that means eating a lot of fruit and veggies the amount of fruit and veggies you eat is totally personal but I would suggest half a plate or fruit and veggie that is the suggestion of a lot of nutrition organizations you can find

more information below so when you’re getting half a plate of fruit and veggie for every single meal try to focus on getting a variety so you’re not eating the same ones every single week because when you’re eating the same treats and veggies all the time you’re getting exactly the same nutrients again and again and it’s a good idea to change it up because all different fruits and veggies have different vitamins different minerals and different phytochemicals for example something like watermelons have lycopene and lycopene can help to reduce sun damage something like onion will not have like a pimple have something else they have a compound in them that helps reduce scars so really is a good idea to get a variety so you get a variety of different nutrients tip number six is to get enough zinc so I don’t really like to talk about specific nutrients and skin because it’s not like zinc will make your skin amazing but I wanted to mention zinc specifically because there is a link between low levels of zinc and acne so if you are struggling with acne and breakup and scarring as well then it might be related to zinc

I’m not saying definitely really to think it just might be so have a look at what you’re eating and make sure you’re getting enough Seng tip number seven is to eat enough probiotics and prebiotics it’s really important for good gut health and good digestion means we’re going to have healthier skin there is a link between that probiotics and the simplest sense are bacteria that are good for us and prebiotics are the food for that bacteria so if you were to just focus on the probiotics and not eat the prebiotics you’re not going to have that much of a benefit it’s important to get both so in terms of probiotics a lot of people recommend supplement I think supplements do work for certain people but I am a big believer in getting it from food first and if that’s not helping then try a supplement so in terms of food a couple options or things like sauerkraut kimchi yogurt it can be plant-based or dairy depending on what works for you and in terms of prebiotics there are a lot of foods that have periodic Spri biotics are basically types of fibers that your gut bacteria feeds on so things like garlic onions asparagus apples oats all of these have prebiotics tip number eight is to reduce dairy and see how it goes I was almost not going to include this tip in this article because it’s not based on concrete scientific evidence but there is some preliminary evidence in the last two or three years it shows that high dairy consumptions are linked to increases in acne and I personally do find this to be the case a lot of things about nutrition are about trying them on yourself because every single person is so different so there’s no one-size-fits-all approach anyway.

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