Saving Face
By Vicki Kobliner MS RD, CD-N
radiant skin signals good hydration, proper diet and healthy habits, while dryness, lines or blemishes tell a totally different story. Environmental toxins, processed food and inadequate fluid intake will age skin pre- maturely, while optimal nutrition, exercise and sleep keep skin clearer and younger looking at every stage of life. Lifestyle choices can profoundly affect
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skin quality. Poor habits are directly related to dryness, wrinkles and dehydrated cells. Smoking, even exposure to second-hand smoke, is quite damaging to cells. The toxins from nicotine, and their byproducts, are both inhaled and absorbed externally through the skin, causing a double dose of injury to sensitive cells. Lack of sleep increases stress on the body, and impacts the production of hormones such as cortisol and insulin. These compounds are essential for regulating the production of the col- lagen matrix which firms the skin. Growth hormone, which initiates tissue regenera- tion and repair, is produced later in the sleep cycle, so disrupted or limited sleep inhibits the creation of healthy new skin cells as well. From a dietary standpoint, sugars and highly processed foods are the enemies of supple skin. Excessive sweetener use and reliance on manufactured foods reduces immune function, and wears down cells. At the same time, processed foods are gener- ally low in the nutrients that support skin health, so sensitive cells become inflamed, while simultaneously being denied the re- sources necessary to combat the onslaught. Diets high in refined carbohydrates are also implicated in acne development. Free radicals are compounds natu-
rally produced by the body in response to stressors and toxins whether from poor food choices or environmental challenges. They injure the cells of the skin, resulting in
hile the eyes are called the windows to the soul, our skin is the window to our lifestyle. Soft,
signs of aging. Antioxidants are the soldiers that protect skin cells from the damage caused by these marauding free radicals. Brightly colored fruits and vegetables are rich sources of potent antioxidants such as vitamin C and beta-carotene. The greater the variety and color in the diet, the wider the variety of antioxidants available. For ex- ample, tomatoes, especially when cooked, contribute both lycopene and carotenoids. Green tea is rich in antioxidant polyphe- nols, one of which, called EGCG, can help reactivate weakened skin cells. Oranges supply Vitamin C which reduces wrinkling. Blueberries are another powerhouse of skin health since they are one of the highest food sources of antioxidants, and also con- tain skin supportive vitamins and minerals. Many people equate fat in the diet with blemishes and oily patches, but fats are key components of a beautiful skin regimen. Since skin cells are kept plump and pliable by fat and a diet too low in fat can result in parched, sagging cells. One type of fat, the omega-3 fatty acids, help the topmost layer of skin stay strong, protecting against pollutants and airborne toxins which can damage the skin. Fatty fish such as salmon and sardines, as well as walnuts are good sources of this high quality fat. Water is another key ingredient for soft and beautiful skin. Drinking generous amounts of water not only flushes toxins out of the body, but also keeps the cells from becoming dry and brittle. Exercise is another powerful tool for enhancing skin quality. Regular physi- cal activity increases blood flow to cells, carrying needed nutrients to vulnerable skin. However, while increased blood flow is beneficial to the cellular matrix, and
fluids maintain hydration, excess alcohol consumption causes small vessels near the surface of the skin to dilate, resulting in redness, and the unsightly appearance of broken blood vessels. The impact of the sun’s rays on aging skin is more complex than people think. While it is well known that UV rays cause the free radical damage that impairs skin integrity, the Vitamin D naturally produced after sun exposure boosts immune function and heals certain skin ailments such as pso- riasis. For best dermatological and overall health, expose unprotected skin to 15-20 minutes of sunlight daily, to boost produc- tion of skin-friendly Vitamin D, before ap- plying the sunscreen. Maintaining soft and lovely skin from one decade to the next comes down to a few simple steps- eat lots of brightly colored fruits and vegetables and minimal refined and processed sugars and starchy foods. Get lots of rest and drink lots of water and green tea. Avoid smoking and excessive alcohol. Include good quality fat and protein in the diet, and let the sun shine on your face- at least for a little while.
Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (
www.holcarenutrition.com). Vicki works with infants, children and adults with diges- tive disorders, food allergies, ADHD, autism and other chronic illness, and provides fer- tility and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementa- tion and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or vicki@holcarenutrition. com. See ad on page 21.
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