Ten top tips to help improve the look of your skin

Improve the look & feel of your skin by following these 10 tips
As the old saying goes, “you are what you eat” and that’s never more true than when you want to improve the look and feel of your skin.
As we age, our skin inevitably ages with us but you can improve yours by avoiding over exposure to negative environments such as too much sun, tanning beds, strong soap and poor nutrition.
By following these top ten tips you can improve your nutrition and you should get the right balance of vitamins and minerals to help your body to produce skin that is supple, soft and blemish-free.

1. Eat your five portions of fruit and vegetables every day
A simple message that you will have heard numerous times but their antioxidants are essential in helping to protect skin from free radicals that can cause cellular damage. Eating a wide and varied selection of fruit and vegetable will benefit your body in many positive ways as well as helping to protect your skin.

2. Make sure you get enough Vitamin C
The most well known source is oranges but good amounts of Vitamin C can also be found in blackcurrants, blueberries, broccoli, guava, kiwi fruits, papaya, strawberries and sweet potatoes. Vitamin C is vital for the production of collagen which strengthens the capillaries that supply the skin. It also supports the immune system and promotes healing of blemishes.

3. Don’t go on crash diets
Repeatedly going up and down in weight can take its toll on skin that can result in sagging, wrinkles and stretch marks. If you are planning to lose weight, consider all the aspects of your chosen plan carefully and make sure you have all the facts before you start. Whichever one you choose, make sure it’s a healthy and balanced diet that will give you all the vitamins and minerals you need.

4. Get enough Selenium
This is another powerful antioxidant that works with other essential Vitamins to help support your immune system. Studies have indicated that a Selenium rich diet can help combat sun damage and age spots on skin. It’s easier to obtain than you might think with just four Brazil nuts providing your recommended daily amount of Selenium. Other useful sources are fish, tomatoes and eggs.

5. Get enough Vitamin E
This is another vital Vitamin for skin health. It helps protect skin from cell damage and supports healthy skin growth. There are plenty of natural sources such as almonds, avocados, hazelnuts, pine nuts and natural oils such as sunflower and corn oil.

6. Drink plenty of water every day
Skin needs moisture to remain flexible, with even mild dehydration causing skin to become dry and tired looking. Drinking six to eight glasses of water a day seems a lot but the benefits to your skin and the rest of your body are worth it. All fluids count towards that daily intake including the water content of fruit and vegetables such as watermelon, courgette and cucumber, with the added benefits of the minerals they contain helping to increase the rate of hydration.

7. Eat some healthy fat
Monounsaturated and polyunsaturated fats which can be found in many foods including avocados, oily fish, nuts and seeds, provide essential fatty acids that naturally moisturise skin and help to keep it supple and elastic. They also give you an extra dose of Vitamin E to help protect your skin.

8. Get some Omega-3
Omega-3 and Omega-6 fatty acids cannot be made by your body and must therefore be provided through your diet. Omega-3 helps the body to produce anti-inflamatory compounds which can help skin conditions such as eczema and psoriasis and can be found in oily fish and plant sources such as linseed and walnuts and their oils.

9. Eat more phyto-estrogens
Phyto-estrogens are natural chemicals found in plant foods with a similar structure to the female sex hormone oestrogens, which has been found to help keep natural hormones in balance. Having them out of balance can adversely affect skin. Soya bean products such as tofu are a good natural source, as well as wholegrains and linseed.

10. Go for low-GI carbs
The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose (sugar). Low-GI foods are those that release carbohydrates slowly, such as porridge, which is why it is so popular as a start to your day. The slow release of sugar into your bloodstream throughout the day provides a steady flow of energy and lessens the possibility of unhelpful snacking.

Thanks to the BBC Good Food website for the information used as the basis for this article.