What diet is best for your skin?

The diet which is best for overall health is best for the skin health as well. But still some aspects of a healthy diet which are more important for the skin are given below.

Balance and variety

Every one recommends to consume a “Balanced Diet”. But what exactly does it mean? By balanced diet, nutritionist means a diet that contains all necessary nutrients within a certain optimal range. This range is usually selected in such a way as to prevent protein malnutrition and vitamin / mineral deficiencies. Thus, in a strict sense, balanced diet is a diet allowing avoiding malnutrition and nutrient deficiencies. And, for many people, especially junk-food lovers, adopting a standard balanced diet would already be a great improvement. However, derive significant anti-aging benefits; one may have to consume some nutrients in greater amounts than those found in a basic balanced diet.

For most people, the simplest and probably the most practically feasible way to take a balanced diet is to follow the recommendations of the Daily Food Guide developed by the US Department of Agriculture. Adults are advised to:

· Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and two-and-a-half cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

· Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

· Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

· Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

To ensure than all essential nutrients are consumed in adequate amounts, it is desirable to consume a wide variety of foods.

Fruits and vegetables: My grandma use to say and now it's official! Eating plenty of fresh fruits and vegetables is good for your health. Fruits and vegetables are particularly important for preventing premature skin aging because they contain a wide variety of antioxidants. Many of the pigments responsible for the color of fruits and veggies are potent antioxidants. These antioxidants help protect skin cells from damage by free radicals which are especially rampant in the skin due to environmental exposure. To ensure that your fruits and veggies have all their antioxidants intact, make sure they are fresh and uncooked (or only minimally cooked) since heat inactivates most antioxidants. Also, some fruits and veggies are significantly richer in antioxidants than others.

Fluids: A well-moisturized skin is somewhat less prone to developing of wrinkles. Drinking plenty of fluids throughout the day ensures proper hydration of the body and helps reduce skin dryness. Experts usually recommend drinking 6-8 glasses of water a day. Coffee and sodas are not a good substitute for water because they contain caffeine, which is a diuretic ( a substance promoting the excretion of water via urine). Also, do not drink too much fluid 2-3 hours before going to bed. This may cause morning puffiness and excessively stretch your skin.

Calories: Except for frying oneself in direct sunlight at noon, the quickest way to get wrinkles is to put on a lot of weight and then lose it. The reason is obvious: when you gain weight, extra fat stretches the skin, then, when you lose weight and body fat goes away, the skin sags and crumples up. The degree of skin sagging after weight loss varies with the person's age, genetics and other factors. Let the desire to retain youthful skin be another incentive for you to watch your calories and avoid weight gain - even if you plan to lose weight later on. Also, keep in mind that gaining and losing weight in cycles may have negative effects not only on the skin but on your overall health as well.

Cooking: The central theme in cooking is heat-treatment of foods. Every time a food is heated up, the rate of reactions of degradation and oxidation of nutrients jumps up dramatically. In other words, cooking depletes food of many essential nutrients and antioxidants and increases the content of oxidative by-products (free radicals). As a result, we consume less essential nutrients and more aging-promoting free radicals. True, complete avoidance of cooked foods is no fun. You don't have to stop eating cooked foods altogether to avoid most of the negative effects of excessively cooked foods. For starters, reduce cooking time and avoid deep frying, grilling and cooking in large amounts of oil or fat.

Next Article: More on Nutrition…

Basics steps of facial skin care routine: Exfoliation

Exfoliation is a technique where the layer of mostly dead epidermal cells on the outer surface of the skin is removed to expose fresher mostly living cells. Potential benefits of exfoliation include fresher, brighter looking skin, better penetration of active ingredients of skin care products and, for people with excessively oily skin, a varying degree of reduction in oil secretion.

Routine exfoliation should not be confused with deep chemical peels, laser peels and other semi-invasive wrinkle treatments methods. The idea of such methods is not to strip the dead cells from the epidermis (as routine exfoliation does) but to create controlled trauma to the dermis, the deeper layer responsible for structural integrity of the skin. The subsequent wound-healing response and skin remodeling help to wipe out some of the wrinkles. Procedures like deep chemical peels are aggressive treatments to be done infrequently by trained professionals. Their mechanism of action is different -- they are not simply intense versions of routine exfoliation.

If you decided that exfoliation should be a regular element of your skin care routine, how often should you do it? Except for people with extremely oily skin, daily exfoliation is not a good idea. You goal is to remove the dead cells from the skin surface. It takes at least a few days for a sizeable amount of dead cells to accumulate. If you exfoliate more often than that, you may be removing too many living cell, increasing the chance of irritation and skin damage.

For most people who decide to exfoliate, once or twice a week is sufficient. You should determine optimal frequency based on your skin type, strength of the exfoliates you use, application technique and other factors. If you develop irritation, increased sensitivity or dryness, you are probably exfoliating too much.

Be prudent: listen to your skin, use common sense and inform yourself before trying anything new.

Next Article: What diet is best for your skin?....

Sun (UV) Protection

Most people know that sunlight contributes to wrinkles and skin aging as well as increases the risk of skin cancer. What most people don't know is that many sunscreens do not protect from skin aging and that staying out of direct sunlight will prevent only part of sun damage. Since sun damage is partly irreversible, it should be prevented as much as possible. This article aims to clarify some common misconceptions about sun damage.

Ultraviolet radiation

The reason sunlight and tanning beds are bad for your skin is ultraviolet radiation (UV-light or UV-rays for short), which represents a small but important portion of the sunlight spectrum. UV is a killer of living things: it can damage almost any part of the cell, but especially its blueprint, the DNA. Suntan, which is the accumulation of UV-blocking pigment melanin, is a defense mechanism whereby the skin tries to protect itself from destruction. There are three subtypes of UV light: UVA (400 nm wavelength), UVB (320 nm), UVC (100 nm). UVC is almost completely absorbed by the ozone layer and does not reach the Earth's surface. So, as long as we haven't destroyed the ozone layer, we don't have to worry about the UVC. But we do have to worry about the other two. UVB causes sunburn, but has a relatively modest effect on skin wrinkles because most of it is absorbed in the epidermis (the outer skin layer) and does not reach the dermis where wrinkles form. UVA penetrates deeper into the skin and is the major contributor to skin damage and wrinkles. Both UVA and UVB can contribute to the development skin cancer.

Sunscreens

An ideal sunscreen should protect from sunburn, skin aging and skin cancer. To do that, a sunscreen must provide a high degree of lasting protection against both UVA and UVB. It is relatively easy to figure out a sunscreen's effectiveness against UVB: if you spent some time in the sun and have no signs of sunburn whatsoever, then you probably have a good UVB sunscreen. An even better way, at least in theory, is to look at the sunscreens SPF (sun protection factor), a number indicating the degree of protection against UVB. A sunscreen with SPF 15 or higher should provide a good UVB protection as long as it stays on the skin long enough.

If you sunscreen does not include the quantitative information on UVA protection, the least you can do is to review the ingredients to see what kind of UV blockers it contains. UV blockers can be physical or chemical. Physical blockers are finely powdered and dispersed minerals and include zinc oxide and titanium dioxide. These physical blockers filter out both UVA and UVB. Chemical UVA blockers include avobenzone and Mexoryl, a newer, seemingly more effective UVA blocker developed in Europe.

No single sunscreen is perfect for everyone. Chemical sunscreens are invisible but may be irritating, degrade over time or dissipate quickly. Physical blocking agents are more stable and less irritating because they are largely inert (especially zinc oxide). Notably, a recently developed transparent form of zinc oxide Z-Cote is claimed to offer the best of both worlds: broad UVA+UVB protection, stability and transparency.

Limitation of sunscreens

Even the best UVA+UVB sunscreens do not provide full protection. First, some UV rays still manage to get through. Second, it is easy to accidentally rub off, wash off or sweat off much of your sunscreen. Third, it is easy to forget to reapply sunscreen as often as recommended. It is fun to be in the sun. But it is fun to look young, too. Limit your sun exposure even when you are wearing sunscreen.

Indirect sunlight

When outside don't assume that wearing a hat or staying in the shade protects you from UV light. Reflected light may retain over a third if its UV rays. When outside always wear a UVA and UVB-blocking sunscreen. You may have heard that glass blocks UV rays. It does block UVB quite well but fails to block much of UVA. This means that in a room brightly lit with daylight you still should wear sunscreen to ensure maximum UV protection.

Downside of light avoidance

Some people choose to stay out of the sun and bright daylight altogether. This is clearly a solution for minimizing UV damage but it does have some downside (besides reducing the enjoyment of life). In some people, lack of exposure to bright light may disturb normal sleep-wake cycle leading to insomnia and depression. This has to do with the effect of light on the production of some brain chemicals, such as serotonin and melatonin. Sunlight is also needed for the body to produce vitamin D whose deficiency leads to bone loss and poor immunity. If you have no sun exposure, make sure that you get 100% RDA for vitamin D in your vitamin supplement or in vitamin D fortified milk.

Tomorrows article: Basics steps of facial skin care routine: Exfoliation…………..

Basic steps of facial skin care routine: Moisturizing

Contrary to popular belief and opinions of some experts, moisturizing is not a universal "must do" of basic skin care. Not everyone needs moisturizing. In fact, poorly selected and misused moisturizers may do more harm than good.

People with oily skin do not need to moisturize because the abundant sebum they produce has more than sufficient emollient and moisturizing effect. People with normal skin do not necessarily need to moisturize since they too produce enough sebum and other natural emollients and humectants. Under some circumstances (e.g. dry climate, frequent water exposure, etc.) people with normal skin may want to apply an oil-free moisturizer after cleansing to prevent the development of dry skin. Moisturizing does benefit dry skin (and dry areas of combination skin) by improving the skin's barrier function, reducing irritation, sensitivity as well as creating a plushier look. However, moisturizing alone does not seem to have a major impact on the development (and prevention) of wrinkles and other signs of skin aging.

If you feel you need to moisturize, make sure you pick the right type of moisturizer for your skin type. Otherwise you may do more harm than good.

Emulsion based moisturizers

Water and oil do not dissolve in each other. When they are mixed together and shaken they form a fine mixture of oil droplets in water or vice versa (depending on the proportions used). Such mixtures can be stabilized with so-called emulsifiers, which are surfactants preventing water and oil droplets from coalescing. Both oil-in-water and water-in-oil emulsions may be useful for dry skin that produces too little sebum, which is particularly common in women during and after the menopause. Moisturizers based on oil-in-water emulsions tend to be heavier but may be a good fit for some cases of particularly dry skin. Oil-water emulsions tend to be more comedogenic than oil-free moisturizers and should not be used for normal or oily skin.

Occlusive moisturizers

The idea of an occlusive moisturizer is to cover the skin with a waterproof film through which water cannot evaporate or otherwise escape. Occlusive ingredients include petrolatum (a.k.a. Vaseline), mineral oil, siloxanes (dimethicone, cyclomethicone) to name a few. Occlusive ingredients may clog pores and produce other unwanted effects. Siloxanes tend to cause fewer breakouts than petroleum-based ingredients but individual reactions vary. Occlusive moisturizers should be considered for dry skin unresponsive to moisturizers based on oil-water emulsions. This may happen when the primary cause of dryness is excessive water evaporation from the skin surface. In such a case, an occlusive moisturizer, particularly one with a siloxane, may be a better alternative. It is best to apply an occlusive moisturizer over moist skin.

Oil-free moisturizers

Oil-free moisturizers are usually based on the so-called humectants, the substances that can trap and hold water. Some examples include propylene glycol, glycerin, sodium PCA, hyaluronic acid, colloidal oatmeal, collagen and others. If you have oily or normal skin and feel the need to moisturize, use an oil-free moisturizer.

Long-lasting moisturizers

In some cases of dry skin or in very dry environments, ordinary moisturizers just don't cut it. They last for an hour or two and then your skin gets as dry as before. Specially designed long-lasting moisturizers are a viable alternative to having to reapply a moisturizer every two hours. Long-lasting moisturizers usually combine active principles from several types of moisturizers. A typical long-lasting moisturizer may contain several humectants and occlusive agents (e.g. dimethicone, colloidal oatmeal, glycerin, sodium PSA, hyaluronic acid, petrolatum and so forth). Oftentimes, long-lasting moisturizers is an overkill but may be just right for some cases of severe dryness.

Moisturizers as vehicles for active ingredients

Whether to use a basic moisturizer is becoming a moot point, at least as far as facial skin care is concerned. These days most people use advanced skin care products with active ingredients aimed at preventing or reducing the signs of skin aging. It is often redundant and counterproductive to apply both a moisturizer and an anti-aging product. Besides, most anti-aging products contain some moisturizing ingredients. People with oily and normal skin can forego basic moisturizers and use anti-aging products only. Dry skin sufferers may be able to do the same by picking an anti-aging product with a sufficiently moisturizing base. In the remaining cases of severely dry skin, a moisturizer should be applied a few minutes after the anti-aging product (to allow active ingredients to absorb).

Next article: Sun (UV) protection …………..

Basic steps of facial skin care routine: Cleansing & Toning

The purpose of washing/cleansing is to remove dirt, makeup, grime, contaminants and so forth from the surface of the skin. Proper cleansing not only removes impurities but also clears the way for the penetration of active ingredients you may want to apply afterwards. Cleansing may be beneficial or damaging, depending on how you do it.

Most people should cleanse their face twice a day, usually in the morning and before going to bed at night. It is best to use warm (lukewarm) water and a mild cleanser (free of harsh detergents, soaps, alcohol or other irritants). Here is the key steps and recommendations to follow:

• Gently run cleanser all over your face with your fingertips for about 20-25 seconds
• Splash running warm water in your face several times to rinse off the cleanser until there is no more residue on your skin. Do not direct the stream of water onto your face.
• Take a clean towel and gently pat your face. Make sure it remains moist.
• Apply a moisturizer or an active skin care product of choice onto clean, moist skin. Massage product into your face by gently tapping with your fingers until it is absorbed. No pulling or tugging.

Cleansers vary by the amount and types of detergents, moisturizers, emollients and other ingredients. Selecting the right cleanser depends on your skin type. But whatever your skin type may be, avoid cleansers with harsh detergents (such as sodium lauryl sulfate and its analogs), soap and alcohol (except perhaps for extremely oily skin).

Toning

Toning is often touted as an essential step in a skin care routine. Most toners contain alcohol and/or witch hazel. Both are drying and irritating, especially if you have dry or sensitive skin. So always, use a soothing toner free of alcohol or witch hazel, such as alcohol-free toner with Chamomile or Aloe Vera extract.

You do not want to strip every last molecule of oil from your skin. Only grime, makeup and excess oil on the surface needs to be removed. The underlying thin coat of fresh sebum is best left undisturbed. Toners, especially alcohol-based ones, tend to strip everything off, leaving the skin dry and/or irritated.

Some experts say that toners help close pores and tighten cell gaps after cleansing, thus reducing the penetration of impurities and environmental contaminants into the skin. You can tone after cleansing by wiping your face with a chip of frozen green tea. The cold from the ice helps close your pores; the caffeine and tannins in the tea help tighten skin and reduce puffiness; and green tea polyphenols may provide antioxidant benefits. But don't overuse the cold - frequent excessive cooling may increase the risk of developing stubborn skin redness.

Next Article: Basic steps of facial skin care routine: Moisturizing….