Skin creams may help, but adding specific foods to your diet might be a more practical way to maintain a youthful appearance.
Can you actually look younger just by adjusting your diet? “Yes,” says June Breiner, MD, an internist in Maryland. “And what you put in your mouth can take years off of your appearance.” The right foods are chock-full of anti-aging and anti-wrinkle agents.
Understanding Antioxidants: The Anti-Wrinkle Crusaders
How can what you eat affect your body so positively or negatively? “Antioxidants are the key,” explains Dr. Breiner. “They are nutrients that are able to protect your body from the aging effects of free radicals, a nasty process called oxidation.”
Free radicals are formed through natural processes in your body and the environment — everything from exposure to sun, cigarette smoke, chemicals, even exercise. A free radical is simply a molecule or atom that has lost one of its electrons and, now unpaired, has become unstable. This instability causes it to seek other atoms or molecules (yours) to stabilize it, resulting in a domino effect of unstable atoms and molecules in your body.
This is a problem “because the end result is a change in your cells’ DNA, which includes your body’s largest organ, your skin,” Breiner says. “Oxidative stress and inflammation are two major causes of the aging process.”
The Anti-Aging Diet: Foods That Smooth Skin
“Eat a fiber-rich diet with a variety of fruits and vegetables,” suggests Breiner. “Eight to 10 servings a day will help keep you young. Fruits and vegetables are generally low-calorie and have the ability to detoxify and renew your cells.”
Add these great anti-aging food choices to your regular diet:
- Colorful berries. The antioxidant anthocyanin is what gives berries their blue, red, and purple colors. To get a healthy dose of this potent antioxidant, eat plenty of blueberries, raspberries, strawberries, blackberries, pomegranate, cherries, acai berries, and blood oranges, to name a few of the best choices. Each of these foods has a variety of other powerful antioxidants that repair and protect your skin’s cells.
- Broccoli and broccoli sprouts. Quercetin is another powerful antioxidant that is found in broccoli, along with other foods including cranberries, onions, and apples. It is a natural anti-inflammatory agent as well, fighting the No. 2 cause of aging. Broccoli sprouts have 30 times more isothiocyanates (yet another antioxidant) regular broccoli.
- Spinach. Lutein is found in spinach, kale, corn, and other vegetables. It has the ability to give additional antioxidant capacity to your skin and enhances skin hydration.
- Garlic. Allium is an antioxidant that packs a punch. Garlic, onions, and scallions are loaded with this free-radical fighter that is good for your skin and your immune system.
- Beans. “Eat your beans, too,” says Breiner. Anthocyanin is found in very high quantities in black beans and black soybeans. Soybeans are also high in isoflavones, also linked to anti-aging properties.
- Tea. Catechins, found in green tea, dark chocolate, and red wine, are another antioxidant that packs a wallop. “Have four to six cups of tea a day with lemon, which enhances the antioxidants’ activity in your cells,” Breiner advises.
- Wine. In addition to those catechins, resveratrol is found in red wine and has many anti-aging properties. It is another potent antioxidant.
- Yellow and orange root vegetables. Put plenty of beta-carotene on your plate. These super-antioxidants are good for your skin and eyes. Good choices include carrots, sweet potatoes, pumpkins, and squash.
- Tomatoes. Lycopene, in red grapefruit, tomatoes, watermelon, and pink grapefruit, is a powerful weapon against free radicals. It has the ability to inhibit sun-induced aging and can neutralize free radicals. Breiner suggests, “Fill your glass with tomato juice or V8 juice daily.”
- Nuts. Eat a handful of nuts and seeds a day. They are loaded with “good” fat that helps “plump” your skin, antioxidants and lots of minerals that are good for your skin, too.
- Salmon. “Eat salmon at least three times a week,” says Breiner. “It has a host of benefits for your skin, from the omega-3s to the high-quality protein. Make it a regular in your diet, and you will see plumper, more youthful skin in about six weeks.”
- Water. Stay hydrated: Drink six to eight glasses of water a day. (And if you are drinking decaffeinated tea, that counts.) Caffeinated beverages can dehydrate you, which can contribute to dry, sallow-looking skin.
Eat fruits and vegetables raw when possible. If you cook them, steaming is the best way to go to keep all of the anti-aging, anti-wrinkle antioxidants. At the same time, cut down on sweets. Avoid processed, refined foods and sugars, which can increase free-radical activity.
If you choose from all these wonderful anti-aging and anti-wrinkle foods as often as possible, you will be on your way to a healthier, younger-looking you.
Look Here to Look Young: 13 Powerful Food Habits
80% of you health depends on your Your lifestyle!
Your body’s physical age depends on many factors and your diet is one of them.
By loading your body with lifespan increasing nutrition and boosting it with super foods that fight damage you can quickly see results in Your Body, Your Energy and on Your Skin.
Here are 13 food habits that will make you look and feel young:
- Drink 2 cups of white tea each day: white tea is loaded with antioxidants.
- Have a berry smoothie a day.
- Eat fish twice a week to get vitamins, minerals, proteins and healthy fats..
- Limit your intake of red meat as they increase the risk of cancer.
- Eat at least 4 serving of proteins each day. Remember there are excellent vegetable proteins.
- Avoid processed meat as they increase the risk of cancer and have a very high salt level.
- Never drink more than 1 glass of wine or bier in one evening, as it is filled with calories, it dehydrates you and shrinks your brain.
- Avoid sweets. A piece dark chocolate a couple of times a week is ok.
- Drink half a gallon of water and white tea each day to make sure your body can detox properly.
- Eat 7 servings of fruits each day to get plenty of vitamins, minerals and antioxidants.
- Always choose whole grain products for bread, pasta, rice etc as their refined counter parts contain fast carbs and very little nutrition.
- Eat a handful of raw nuts each day to give your body healthy fats.
- Supplement with:
as most people, even on a healthy diet, do not get enough of these foods.
Get Younger Looking Skin
Our skin loses its glow and firmness as we grow old. Exposure to pollution and sunlight can aggravate facial aging.
Inappropriate diet, heavy intake of tea, coffee and alcohol and smoking can damage your skin.
But skin treatments along with a healthy lifestyle can make your skin glowing and younger.
Common Skin Problems:
As we grow old the process of skin cell replacement starts slowing down.
As a result dead cells start building up on the surface of your skin.
Aging results in some of the very common signs of skin problem such as:
- Deep Wrinkles
- Brown Spots
- Fine Lines
- Sagging Skin
- Excessive Dry Skin
- Excessive Oily Skin
- Acne Scars
- Broken Capillaries
- Rough Texture
- Blotchy Skin
- Dull Tone
- Hyper pigmentation Spots
- White and Black Heads
- Pustules or elevated marks
As soon as you notice these signs affecting your skin an option is facial rejuvenation from a plastic surgeon.
However, there are both natural ways and medicals procedures like botox and fillers to make your skin look younger due to their effectiveness.
Whichever way you choose, immediate action will help restore the appearance of younger looking skin.
Natural Cures to Improve Your Skin:
If your skin has lost its luster, natural cures can bring back a healthy glow.
Following a few simple steps can help you regain it.
- Cleaning your face twice a day is important.
- Use a toner that is suitable for your skin.
- Exfoliate your skin with organic products.
- Use a moisturizer that suits your skin.
- When you go out in the sun make sure to use a sun block moisturizer.
- Remove your make up properly.
- Drink plenty of water.
- Go for a healthy diet.
- Quit smoking and drinking alcohol.
Follow these tips and you will get desired result in no time.
This is a guest posting from Kabir Raja at True MD
Healthy Skin on the Menu
Glowing, healthy skin requires a two-step approach. You need to use cleanser, moisturizer, and treatments that address your skin’s needs from the outside. But you must also nourish it from the inside, eating plenty of foods with nutrients that keep your complexion calm and provide support on the cellular level.
We consulted skin and nutrition experts like Jessica Wu, M.D., assistant clinical professor of dermatology at USC Medical School and author of Feed Your Face. We also scrutinized the latest research to compile a top 10 list of the best foods for your skin and easy ways to incorporate them into delicious dishes. Try these recipes for healthy skin and your complexion will never go hungry!
Whatever color you choose to put on your plate, bell peppers offer amazing skin benefits. Peppers contain high levels of vitamin C which is a crucial nutrient for collagen production. Vitamin C also helps protect cells from damage caused by free radicals, agents that attack a cell’s DNA.
Make your skin happy with this fresh frittata that’s loaded with ingredients your skin will love.
Fresh Vegetable Frittata
1 tsp oil, vegetable
1/2 cup broccoli, florets, chopped
1 clove garlic, minced
1/2 medium pepper, green bell, chopped
1/2 medium onion, chopped
1/2 cup mushrooms, cleaned and sliced
1 medium tomato, seeded and sliced
4 large eggs, beaten
2 Tbsp milk, non-fat (skim)
1/2 tsp salt
1/4 tsp pepper, black, ground
3 medium scallions, sliced
1. Preheat oven to 350 degrees F. Lightly grease a 9×9 baking dish.
2. In a large sauté pan, heat oil over medium heat. Add broccoli and cook, stirring frequently, about 2 minutes.
3. Add in garlic, pepper, onion, and mushrooms and continue to sauté until vegetables become tender. Allow to cool slightly, then transfer to the baking dish.
4. Add tomatoes to the baking dish and spread the vegetables evenly throughout the dish.
5. In a medium bowl, beat together eggs, milk, salt, and pepper.
6. Pour egg mixture over vegetable mixture.
7. Bake in preheated oven for about 30-45 minutes, or until center is set.
8. Cut into 4 servings and top each with sliced scallions. Serve hot or cold.
Brightly colored berries contain antioxidants, which help neutralize free radicals that can damage the DNA of healthy skin cells. Blackberries, blueberries, and strawberries have some of the highest antioxidant levels of any food — and new research has found a link between the antioxidants in these berries and decreased incidence of UV damage.
This delicious parfait offers an easy way to load up on antioxidants, as well as the omega-3s in flaxseed and walnuts, another important skin nutrient.
Yogurt and Berries
3/4 cup yogurt, Greek, non-fat or low-fat, vanilla
1/2 cup assorted blueberries, strawberries, raspberries, blackberries (as desired)
1 Tbsp flaxseed, ground
2 Tbsp walnuts, chopped
1. Place yogurt in a serving dish
2. Stir in flaxseed and stir to combine. Add berries and stir until just combined
3. Top with chopped walnuts and serve
Life is a bowl of cherries for your skin! Studies have found that the chemicals in the tart fruit can help inhibit pigmentation and contain a hormone linked to slowing the aging process.
Adding cherries and almonds boosts the skin benefits of your standard salad.
2 cups lettuce, mesclun
2 Tbsp raspberry vinaigrette 1/2 cup cherries, fresh, rinsed and pitted
2 Tbsp almonds, slivered
1. Rinse and thoroughly dry lettuce. Place lettuce in a serving bowl.
2. Add vinaigrette and cherries and toss to combine.
3. Top with almonds and serve.
One of the most powerful skin foods is actually a drink. This is another antioxidant powerhouse that offers protection against damage like UV rays and helps prevent damage that can lead to cancer. Sipping green tea helps your skin repair itself and help fights premature aging.
Brew up this delicious beverage and your skin will drink it up.
Iced Green Tea
8 cups water
8 whole green tea bags
3 Tbsp honey (optional)
4 sprigs mint, fresh (optional)
4 slices lemon, fresh, sliced (optional)
1. Place water in a large pot and bring to a boil. Add teabags and remove pot from heat.
2. For lightly-sweetened iced tea, stir in honey and mix until dissolved.
3. Let tea steep until desired strength is acquired. Remove teabags and allow tea to cool.
4. Refrigerate until chilled.
5. Serve over ice with a garish or fresh mint and/or lemon, if desired.
Lean protein, such as ground turkey provides skin with the building blocks for collagen and elastin, the fibers that help skin look firm and wrinkle free. Research also shows that the levels of zinc and niacin in ground turkey may also help treat inflammatory acne.
Your next cookout will also help your complexion if you serve this surprising take on a hamburger.
Turkey Burgers with Mango and Avocado Salsa
1 pound turkey, ground
1/2 tsp salt
1/2 tsp pepper, black, ground
1/2 tsp garlic powder
1/2 medium onion, chopped
1 large egg
1/2 cup bread crumbs, whole wheat
1 medium mango, peeled, seeded, and diced
1 medium pepper, red bell, diced
1 medium avocado, peeled, seeded, and diced
1 Tbsp sugar, white, granulated
2 Tbsp vinegar, white wine
1 Tbsp oil, olive
1/2 tsp salt
2 whole hamburger buns, whole wheat
1. Place turkey in a large mixing bowl. Add in salt, pepper, garlic powder, onion, egg, and bread crumbs and mix thoroughly being careful not to over mix.
2. Form turkey mixture into 4 patties.
3. Cook patties over medium heat in a lightly-oiled frying pan or on a lightly-oiled grill.
4. Cook for 5-10 minutes per side, until cooked through and internal temperature reaches 165 degrees F.
5. As the burgers cook, prepare the salsa by combining the mango, pepper, avocado, sugar, vinegar, oil, and salt in a medium bowl. Toss to combine.
6. Place burgers open-faced on top of 1/2 of a bun. Top with salsa and serve.
You may consider olive oil a humble condiment, but this delicious oil is a crucial ingredient for healthy skin. A cornerstone of the über-healthy Mediterranean diet, olive oil helps fight oxidative damage (from the sun or pollution) and prevents inflammation, one of the main causes of premature aging — and research shows that increased olive oil consumption helps hydrate your skin from the inside. Plus, this healthy skin food is also a great beauty product: Apply it directly to skin and hair for an intense moisturizing treatment.
Use olive oil to increase the skin-healing power of this grilled chicken recipe.
Grilled Lemon-Thyme Chicken and Veggies
1/2 cup lemon juice
1/3 cup oil, olive
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp pepper, black, ground
2 Tbsp thyme, fresh, chopped
1 1/2 pounds chicken, breast, skinless
1 medium pepper, red bell, cut into thick strips
1 medium pepper, green bell, cut into thick strips
1 medium onion, cut into thick strips
1 medium squash, summer, cut into strips
1. Preheat a grill to high heat.
2. In a large glass bowl or baking dish, combine the lemon juice, oil, garlic, salt, pepper, and thyme. Stir together. Reserve 1/3 of a cup of this mixture for basting.
3. Place the chicken breasts in the remaining mixture and let marinate for at least 20 minutes in the refrigerator.
4. Meanwhile, prepare the vegetables.
5. Lightly oil the grill grate. Place the vegetables over indirect heat (away from the flame) either on the grate or in a metal basket. Baste the vegetables using the reserved marinade. Turn the vegetables once during cooking, being sure to avoid burning them.
6. Place the chicken breasts over high heat and cook for 6-8 minutes on each side, or until the internal temperature of the chicken reaches 165 degrees F. As it cooks, baste the chicken using the reserved marinade.
7. Remove chicken and vegetables from the grill and serve immediately.
These meaty fish contain high levels of omega-3 fats which are known for their ability to fight inflammation — a damaging process that causes acne, premature aging, and irritation. Plus, researchers have found that oily fish like salmon can help reduce psoriasis symptoms and reduce the risk of nonmelanoma skin cancer.
This pasta salad becomes a beauty treatment when you add salmon to the mix.
Smoked Salmon Pasta Salad
2 cups bow tie pasta, whole wheat, dry
1 1/2 cups tomatoes, cherry, halved
1 cup snow peas, chopped
4 oz. salmon, smoked
2 Tbsp oil, olive
3 Tbsp vinegar, white wine
1/4 tsp salt
1/4 tsp pepper, black, ground
1/3 cup cheese, feta, crumbled
1. Bring a large pot of water to a boil. Add pasta and stir. Cook for 10 minutes, or until al dente.
2. Transfer pasta to a colander, rinse with cold water, and drain well.
3. Allow pasta to cool completely. Meanwhile, prepare tomatoes and snow peas and slice salmon into bite-sized pieces.
4. Once pasta is cooled, transfer it to a large serving bowl. Add remaining ingredients and toss gently to combine. Refrigerate until serving.
These tiny shellfish have big nutrition benefits. They contain a potent antioxidant (it’s what gives them their pink color), and they contain omega-3s for additional antioxidant power. Plus, these little guys also contain zinc, an excellent anti-inflammatory that scientists have found can help reduce acne breakouts.
Toss together this refreshing salad for a tasty way to keep your skin healthy.
Garden Salad with Shrimp
2 cups lettuce, red leaf
1/2 medium carrot, peeled and sliced
1/2 medium cucumber, sliced
1/2 medium pepper, red bell, sliced
1/4 small avocado, sliced
2 Tbsp lemon vinaigrette
3 oz. shrimp, medium, pre-cooked
1. Rinse and thoroughly dry lettuce. Place in a large serving bowl.
2. Add carrot, cucumber, pepper, and avocado slices.
3. Add lemon vinaigrette. Toss to coat ingredients evenly.
4. Top with shrimp and serve.
This leafy salad staple is another source of omega-3s, the nutrient that our skin can’t get enough of. And high levels of lutein mean these greens provide additional defense against damage caused by UV rays. Plus, one study found that women who ate the most green vegetables showed a decrease in skin wrinkling.
Walnuts, beets, and goat cheese load this simple salad with major complexion benefits.
Summer Spinach Salad
2 cups spinach, baby
2 Tbsp Balsamic vinaigrette
2 Tbsp cheese, goat
1 medium beet, roasted, chopped
1 Tbsp walnuts, chopped
1. Rinse and thoroughly dry spinach leaves. Place spinach in a serving bowl.
2. Add vinaigrette and toss to combine.
3. Top with goat cheese, beets, and walnuts and serve.
A healthy alternative to plain potatoes, sweet potatoes contain high levels of beta-carotene (what gives these tubers their trademark orange pigment). In addition to its antioxidant benefits, beta-carotene helps to encourage skin cell turnover, so the skin’s surface looks smooth and fresh.
If you’re not sure how to handle a sweet potato, follow this easy recipe for the super spud.
Baked Sweet Potatoes
2 medium potatoes, sweet
2 tsp butter
1/4 tsp salt
1/2 tsp cinnamon, ground
1 tsp sugar, white, granulated
2 Tbsp yogurt, Greek, non-fat or low-fat, vanilla (optional)
1. Preheat oven to 450 degrees F. Wash sweet potatoes, scrubbing them thoroughly.
2. Place potatoes on a baking sheet and bake in pre-heated oven for 35 to 45 minutes, or until a knife can be easily inserted into the center.
3. Cut each potato down the middle. Top with butter, salt, cinnamon, and sugar.
4. Serve with a dollop of yogurt, if desired.
We all know yoga is a great form of exercise for the body: stretching and toning your muscles with calm and powerful poses and relaxing breathing. Can the same principles be used above your neck to tone your face? The answer is “yes.” Our face muscles aren’t any different form the rest of our body, and face yoga is a great way to get a natural facelift without surgery, botox, or expensive creams. Try these face yoga tips to tone and refresh your face and to look naturally younger!
Face yoga is basically facial exercises and massage techniques used to tone the muscles on your face, giving you a nonsurgical and natural facelift. Working these muscles will make the face rejuvenated and tighter while boosting blood flow and circulation, which removes toxins and gives your complexion a healthy glow. You can also use face yoga to ease tension and relieve headaches.
The Lion Face
Looks funny but this move will relax your face muscles, release tension in the jaw, and really boost your circulation. Take a slow and deep breath in and, while doing this, constrict every muscle in your body, from your face and fists down to your toes, like you are scrunching yourself into a tight ball. Slowly exhale and relax all muscles and, at the same time, open your mouth big and stick out your tongue as far as you can. Repeat this three times and try to hold the pose for at least 30 seconds.
Twist Your face
Try doing various twisting motions with your whole body and, while in the pose, also twist your face to the same direction. Pucker your lips and lift your cheeks, imagine stretching your face as far as you can with the motion. This will help with muscle tone.
With your knuckles, massage your forehead staring from the middle going towards the temples. Do this for a few minutes to smooth the skin, fight wrinkles, and ease headaches.
Pull Your Earlobes
To really boost blood flow to your face and get that glowing complexion, grab your earlobes from the middle and pull them to the sides four times. Grab your lower earlobes and pull them down four times. Do the same on the upper part, pulling upwards four times. Getting a natural facelift can really be this easy!