In an attempt to keep our skin looking youthful, we often focus on enhancing our complexion using a host of topical creams, serums, lotions and potions. More and more people are looking to injectable treatments such as Botox and fillers to 'turn back the clock'.
However, in order to achieve a truly youthful complexion, it is vital that we consider what goes on inside our bodies too. A nutritious diet is fundamental in optimising skin health and preventing ageing.
Hundreds of studies have confirmed that we can improve both the length and quality of our lives and our appearance through the food we eat.
Remember - five a day is a minimum recommendation!
Fresh fruits and vegetables provide vitamins, minerals, fibre, enzymes and antioxidants, all of which are essential for skin health. Antioxidants counteract the effects of free radicals, molecules linked to cell damage that can cause disease and premature ageing.
The Aggregate Nutrient Density Index (ANDI) rates foods on a basis of nutrient content and so is a good reference in helping you to choose the most nutritious foods.
Remember - five a day is a minimum recommendation!
What is the real non-surgical approach to delaying the ageing process?
Pure water
Consuming a minimum of 2l per day (more if you are exercising) keeps your body adequately hydrated. Water ensures the skin retains optimal moisture and volume, helping to keep it supple and preventing premature wrinkling.
Protein-rich foods
Collagen fibres and all of the skin's cells are composed of structural proteins created within your own body. Regular intake of dietary protein is essential for skin health. In addition to quality organic meat, eggs and fish, vegetable protein sources are also important. Consume beans, pulses, unroasted nuts and seeds regularly.
Healthy, essential fats are needed for keeping skin supple and moisturized from the inside. Omega 3s are often lacking in our diets and deficiency can contribute to problems such as dry skin and eczema. Include oily fish, sea foods and unroasted nuts/seeds (especially linseed/flaxseed) in your diet.
How to delay the ageing process?
Green superfoods.
Alfalfa, chlorella, spirulina, barley, and wheat grass are potent antioxidants and have an alkalizing effect, helping maintain a healthy pH balance and preventing inflammation. These are widely available and can be juiced or taken in supplement form.
Include these foods in your diet regularly and you can be sure you’re doing everything you can to keep your appearance youthful, from the inside out.
Author: Kim Pearson
Kim Pearson graduated from London's Institute for Optimum Nutrition in 2008 and has worked in the field of nutrition and health for over ten years. Kim consults clients at her clinical practices in Knightsbridge and Chelsea, London. She works to improve health and wellbeing issues through an individualised approach to nutrition and her areas of speciality are fat loss, skin health and healthy ageing.
Frequently featuring in the national press, Kim writes articles and provides professional comments for a range of magazines, newspapers and medical journals. She has contributed to titles including The Times, The Telegraph and the Daily Mail as well as industry journals including Aesthetics Journal, Aesthetic Medicine, Body Language and the Journal of Aesthetic Nursing. She and has also appeared on national television and radio.
Kim speaks at medical aesthetic and beauty conferences and trains health care professionals in nutrition and diet. She has developed dietary guidelines for medical research trials and has implemented corporate nutrition policies.
Kim is a full member of CNHC (Complimentary and Natural Healthcare Council), BANT (British Association of Applied Nutrition and Nutritional Therapy) and the Guild of Health Writers.
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