1.
“DON’T FORGET THE SUNSCREEN”
Sunshine is essential for health and well-being and we all know how sexy and healthy a bronzed tan looks but there really is no such thing as a “safe tan”.
Exposure to sunlight causes long-term skin damage and ageing including freckles, age spots, spider veins on the face, rough and leathery skin, fine wrinkles, pigmentation, and blotchy complexion and skin cancer. These effects are referred to as “photoageing” and the extent will depend on the person’s skin type and their history of long-term or intense sun exposure. Individuals with fair skin are at greater risk. It is irrelevant if the tan was acquired under the sun or at a tanning boutique – the UV rays are bad ether way. UVA and UVB radiation changes the cells in the skin by interfering with the proper working of the DNA, promoting free radicals in the cell, causing the breakdown of collagen and impairing the synthesis of new collagen. The sun also attacks elastin.
To avoid these sun-ageing effects, stay out of the sun between 10am and 3pm, when the sun’s rays are strongest, and apply a broad-spectrum sunscreen, which offers both UVA and UVB protection and has Sun Protection Factor (SFP) of 15 or higher. Sunscreen should be applied at least 20 minutes before going outdoors and reapplied after sweating or being in water. Sunscreens with a factor of less than 8 give very little protection and with a factor of between 8 and 15 provide moderate protection. Tanning oils and creams like cocoa butter or coconut oil do not protect the skin.
2.YOU ARE WHAT YOU EAT (AND DRINK!)
Ditch the yo-yo dieting and fads for once and for all and you’ll find that, by following these simple steps and sticking to a healthy and sustainable diet, you’ll feel and look so much better.
1.Eat fresh fruit and vegetables daily. They contain antioxidants, which protect the skin against premature ageing by promoting collagen formation and countering the damage caused by free radicals
The best fruits and vegetables are broccoli, citrus fruits, leafy green vegetables, tomatoes, red peppers, strawberries, which all contain Vitamin C and almonds, walnuts, peanuts, seeds, olives, avocadoes ,vegetable oil, liver, wheat germ and leafy green vegetables which all contain Vitamin E.
Certain “super foods” that have up to 20 times the antioxidant power of other foods are prunes, raisins, blueberries, plums, blackberries, kale, strawberries, spinach and raspberries. Their bright colors are indicative of phytochemicals known as “flavanoids”, which are particularly powerful antioxidants.
2.Cut down on salt and sugar.
3.Eat plenty of whole grains such as wholewheat bread, brown rice, quinoa, barley and cooked oatmeal, which contain antioxidants and are a good source of vitamins, minerals, proteins and fiber. Brazil nuts, turkey, chicken, pork , beef and tuna contain selenium, an antioxidant which plays a key role in the health of skin cells (even protecting sun-damaged skin).
4.Drink green tea. It contains the super antioxidant EGCG and prevents and reverses inflammation and oxidation. It has anti-inflammatory properties and is protective to the cell membrane. It can reduce the risk of damage from ultraviolet light.
5.Avoid inflammatory foods. According to Dr Perricone, foods that contain flour and/or sugar and or sweetener will not only add on extra weight, but will also cause inflammation. When tissue and cells become inflamed, this results in redness, heat, swelling, pain and loss of function and, when not shut down properly, becomes chronic and causes damage to the injured tissues. Foods that cause inflammation include breads, cake, cereals, fast food, French fries, fruit juice, margarine, pizza and pasta. Also to be avoided are red meats from corn-fed, antibiotic-laden animals.
6.Eat garlic. It helps the immune system, detoxifies the liver and lowers blood pressure.
7.Eat good fat, avoid bad fat: Good fats are essential for a young-looking skin. Essential fatty acids are responsible for healthy cell membranes, which retain moisture in the cell and thus lead to a plumper, younger-looking skin. Essential fatty acids such as Omega 3 and Omega 6 are found in fish, walnuts and flax seed oil. Monounsaturated fats (eg avocadoes) contain Vitamin E, which can maintain healthy skin and keep skin from ageing. Avoid saturated fats.
8.Drink eight glasses of water a day. Water enhances nutrient absorption, improves weight loss, hydrates the skin and detoxifies the body. It helps the liver to convert stored fat into usable energy, leading to natural weight loss. It can also help to suppress appetite. It helps digestion. It boosts energy and concentration and helps to burn calories. One can get water from other sources (soup, juice, fresh fruits and vegetables) but note that alcohol and caffeine are diuretics. Pure water is therefore best. Water helps to rid the body of toxins and unwanted waste materials.
9.Limit alcohol intake.
10.Don’t smoke.
11.Enjoy a little of what you like by "cheating" every now and again as this will help you to stick to your healthy habits.
3.APPLY MOISTURIZER … EVERY DAY
If you use no other cosmetic product, you must use a moisturizer. A moisturizer is essential for the well-being of the skin because it prevents the evaporation of water from the skin and keeps the natural moisture in your skin from escaping too rapidly.
The oil and moisture together will prevent dryness and keep the skin velvety and smooth. Changing seasons, dry indoor air, pollution and other external factors affect the skin’s need for hydration. If the skin is not sufficiently hydrated, it becomes dry, which is uncomfortable and unsightly, turns plump cells into shriveled ones and creates fine line and wrinkles. A moisturizer’s base is some type of emulsion of oil and water with another agent, acting together to limit the natural evaporation of water from the skin. Products that are purely oil-based are best for only extremely dry skin and completely oil-free products are best for oily to normal skin types. Also, don’t forget to moisturize your neck.
When moisturizing, pay particular attention to the area around the eyes. The skin around the eyes is very thin and delicate and thus the eyes can be ageing for many reasons: puffy eyes, dark circles and crow’s feet (the fine lines at the corner of the eyes). Puffy eyes are caused by fluid retention while you sleep, dark circles are caused by pigmentation (especially among fair-skinned people) and fatigue and dehydration and crow’s feet are caused by sun exposure, smoking and genetics. To avoid these, try to get sufficient sleep at night and use eye creams which reduce the appearance of fine lines, wrinkles and dark circles.
When applying eye cream, wash thoroughly and dot the eye cream around the edge of the eye bone using the ring finger, moving from the inner corner of the eye to the outer corner and brow bone. The cream or serum should be allowed to set for 10-15 minutes before applying eye shadow or other cosmetics. Look for creams containing darkness-inhibiting ingredients such as Vitamin K and powerful moisturizers such as glycerin, sodium hyalorunate and Vitamin E. Eye creams should be kept in a dry and cold environment, such as a refrigerator.
4. A WHITER SMILE
Many people hesitate to smile because of stained or yellow teeth but there are numerous techniques available to whiten the teeth, which vary in cost and effectiveness.
At the lower end of the scale, skin-whitening toothpastes work by using mildly abrasive chemicals and polishing agents to remove surface stains. At-home procedures include peroxide-containing whitener gels that are placed in a mouth-guard molded to your teeth by a dentist and used overnight for a few days or whitening strips which are more comfortable and are placed on the front teeth and typically worn twice a day for an hour and half each day.
More expensive but more effective is bleaching carried out in a dentist’s rooms. The dentist applies a protective gel or rubber shield to your gums and a bleaching agent to the teeth and then uses heat, a special light or laser or combination of the three to enhance the action of the agent. The procedure takes 30-60 minutes and may require more than one visit. Bleaching may not work if you have fillings or bonding in your teeth as the whitener will not affect the color of these materials and they will stand out – in this case alternative options such as porcelain veneers or dental bonding could be explored.
5.WE’VE SAID IT BEFORE AND WE’LL SAY IT AGAIN … EXFOLIATE!
Exfoliation is one of the simplest methods of maintaining a beautiful skin. It refers to the process of gently removing dead skin cells from the surface of the skin in order to reveal younger and healthier-looking skin underneath.
By shedding the outermost layer of dead skin, the pores become unclogged and the skin is kept clean and acne breakouts are reduced. There are many different methods of exfoliating, the most common of which is the use of over-the-counter exfoliating creams, such as the Dermalogica Daily Microfoliant. The skin is first cleansed to remove any creams and make-up residue and then, keeping the skin slightly damp, the exfoliator is rubbed on to the skin gently, using a circular motion to remove the dead skin. The skin is then rinsed with water and patted dry with a soft towel before applying moisturizer. Apart from those bought at the store, other types of exfoliator include a pumice stone, abrasive cloths such as loofahs or buffing sponges, crushed almond shells, and various home-made exfoliants, which can be found by searching the internet.
