If, on the other hand, you subject your body to all the things we are told not to do (smoking, poor diet, lack of exercise and overload at work), the chances are you’re not going to look as good as you could after a few months. The warnings are unmistakable, but it, is important to remain realistic about one’s lifestyle: there is only so much each of us can do to try and reduce stress levels; apart from recycling and trying to contribute as little as possible to pollution, there’s very little we can do about it, and it is not always easy to give our bodies exactly the fuel that they need. The key is to try to live as vibrantly as possible. Supplement to replace missing nutrients, take time out when you need it and have fun. It’s all about making an effort to live well, because that is your insurance for good health and great skin.
- Relaxed breathing and elevated concentration levels will help you to lower your heart rate and blood pressure and increase your peace of mind.
THE STRESS INDEX : In chapter one we mentioned that stress can make skin behave badly. For some people it takes severe and prolonged stress to reach the breaking point, while for others it may only take smaller irritations like traffic jams, having to do a presentation, or lack of sleep to induce a physical or emotional outbreak. Short-term stress is beneficial in that it prepares the body for an emergency. However, in the long-term, your body, skin and health start to suffer. Unlike other hormones, cortisol the stress home one does not decrease with age. In a young, healthy body, cortisol levels increase in the morning and drop at night. If you are under prolonged stress, cortisol s continually secreted into the bloodstream. A younger person is more able to move from a stressed state to relaxed one, whereas with age, this becomes more difficult. Problems arise when the body makes too much cortisol for too long. Effects include inflammation a major contributor to skin ageing, weakening of the immune system and increasing blood sugar levels.
Long-term stress also depresses DHEA, an important steroid hormone for the skin. High cortisol and low DHEA levels are associated with rapid skin ageing. In order to protect the body from the effects of stress therefore, you need to keep your cortisol levels in check. Doing the following can help:
(1) Eat a diet high in raw and fresh fruits and vegetables. Stick to low glycaemic fruits like citrus fruits (oranges, grapefruit, limes, lemons), deciduous fruits (apples, cherries, peaches, apricots, nectarines, plums, pears, strawberries), kiwifruit and grapes. They help to detox the body, balance hormones and increase levels of potassium which is essential for beautiful skin.
(2) Watch your vitamin intake. Pantothenic acid, vitamins B6 and C, zine and magnesium support adrenal function and you should get enough of all of them.
THE EFFECTS OF STRESS ON THE SKIN :
Sallow complexion. Stress sends the body into survival mode by directing most of the blood to the vital organs such as the heart, lungs and brain. This means less blood goes to the skin, which leaves your looking washed out.
Pimples. Cortisol causes the secretion of androgen, a sex hormone that increase oil production. Excess sebum means clogged pores, which then leads to breakouts.
Rough, dry skin. A restricted blood supply to the skin means the cells renew themselves less quickly, leading to dry, flaky skin.
Inflammation. When your body is stressed it often releases histamines, which can cause irritation like itchiness, bumps, rashes and hives. A routine relaxation or meditation session can help r educe these hypersensitive reactions.
- Relaxed breathing and elevated concentration levels will help you to lower your heat rate and blood pressure and increase your peace of mind.
- Eat at least five servings of fruit and vegetables per day. wash them thoroughly to remove pesticides.
NOURISHING FROM THE INSIDE OUT :
Good Fast. Fats also transport the fat soluble vitamins A, D, E and K around the body. ‘Bud’ fats are the trans fatty acids found in convenience foods such as highly processed polyunsaturated corn, safflower and sunflower oils, and margarine. They promote heart disease, disrupt the cell walls to lose their capacity to maintain the moisture balance.
The ‘good’ fats are the essential fatty acids omega 3, 6 and 9. Omega 3 fats are found in fatty fish (salmon, mackerel, herring, tuna and sardines), walnuts, flax seeds and flaxseed oil. The omega 6 group is found in avocados, nuts and seeds. The omega 3 oils are vitally important to the skin and have great anti-inflammatory properties. (Remember, inflammation is a major cause of skin ageing.) Omega 9 fats are found in extra virgin olive oil. The easiest way to test if you’re getting enough EFAs is a simple skin test. Because the skin is the last organ the oil reaches, dry skin tells you that you’re not getting enough in. After a hot bath, towel yourself dry and don’t apply moisturizer. If your skin feels dry, you need more EFAs. Ideally, you shouldn’t need a body lotion because your skin is being lubricated from the inside. EFAs are available in capsule form.
The Power Of Protein. Protein is vital for good skin: it contains 25 amino acids the building blocks of the body and is essential to build good, strong cell walls. The best proteins come from animal sources eggs, fish and game meat, and a little from dairy. It is a little more difficult for vegetarians to build beautiful skin, but it is possible. Proteins are also found in dried grains and pulses, like millet, wheat, soy, beans, peas and lentils.
Bright colors. The brighter the colors of your fruits and vegetables, the greater their immune-boosting and antioxidant content. Phytochemicals natural antioxidants that protect the body against degeneration are found in bright fruits and vegetables. They support immunity, stabilize vitamins in skin tissues, protect form illness and premature ageing, act as free radical scavengers and help to smooth and firm the skin. The wider the variety of fresh phytonutrient plants you eat, the better.
Low Sugar.You’ll see it as loss of radiance, sagging, wrinkles, blotchiness, spots and thin skin. Lower Gl foods will help protect your body from blood sugar disorders and insulin resistance syndrome.
Raw Foods. The water content is also decreased through cooking. The water found in raw foods is of the highest quality and contains important trace elements, so it’s advisable to eat as many vegetables raw as possible.
Water. If you don’t drink enough water, your skin will start to look dry and papery and feel tight. Each time you exhale, you are releasing metabolic waste about two large glasses a day. Your kidneys and intestines eliminate another six or so glasses every 24 hours and about another two glasses are released through the pores in your skin. On a hot day, this can triple. You need three to four liters of water a day for optimal health. Don’t wait until you’re thirsty to drink: thirst is a sign that you’re already dehydrated.
Eat Your Way To Great Skin. (1) freshly squeezed vegetable juice, especially celery, carrot, beetroot and wheat grass. (2) Spouts and seeds (3) Red grapes (4) Yoghurt, fermented foods (5) Tomatoes, cruciferous vegetables (6) Garlic, turmeric and ginger (7) Sardines, salmon and fatty fish (8) Soy products, tofu (9) Kelp and seaweed (10) Olive oil (11) Blueberries, cherries (12) Barley grass
Relaxation. Taking time to relax is one of the most important things you can do for your health. Less stress not only means fewer frown lines, but deeper health benefits as well, such as improved breathing and circulation and reduced muscle stress.
Meditation. If you battle to switch off and relax, you may want to try meditation. Research shows that regular meditation can help with complaints like headaches, asthma, PMS and hypertension. The idea behind meditation is to empty the mind of all thoughts by focusing on one particular thought. It may a be difficult initially, but with practice, you’ll find that it becomes easier to slip into a state of calm. Start with five to 10 minutes and increase the time as you feel fit.
(1) Choose a quiet spot where you won’t be interrupted. (2) Avoid meditating just before or immediately after a meal. A full or growling stomach is a sure form of distraction. (3) Sit comfortably with your hands resting in your lap or lie down. Chose your eyes. (4) Focus on relaxing one part of your body at a time, starting with your scalp and moving slowly all the way down to your toes. Feel the tension dissolve from each muscle and each limb, including your face, stomach and back.
(5) To prevent thoughts of your ‘To Do’ list or what happened that day at work, focus on one neutral or calming thought. It could be a scene (i.e. the sky), a color (i.e. blue) or a phrase (i.e. ‘I am calm.’). (6) Let your breathing fall into a natural rhythm. Allow the air to fill your lungs and breathe from the abdomen, not the chest. Inhale through your nose and exhale through your nose and exhale through your mouth. (7) When you are finished, slowly open your eyes and stay quiet for a few more minutes.
The benefits of meditation. (1) Cultivates a state of serenity (2) Regulates blood pressure (3) Activates parasympathetic nervous system, allows muscles to relax and helps regulate breathing (4) An effective tool for coping with stress and pressure (5) Improves concentration.
Breathing. Breathing is linked to our emotions. When we’re tense, our breathing is shallow and hurried; when upset, it’s irregular’ when we’re bored, it’s long and drawn out. By consciously bringing our breathing under control, we can reduce the effects of emotional turbulence,. By refocusing your attention on your breathing, you’re effectively pushing the worries out of your mind, and controlled, deep breathing has been shown to aid digestion, oxygenate the brain, alleviate asthma and bronchitis, improve blood circulation and improve the functioning of the immune say system.
CAUSES OF PREMATURE AGEING :
Unstable Blood Sugar Levels. Reduce the amount of carbohydrates in your diet and get enough protein and good fats. Maintain a healthy weight and stop eating when you are 80% full. Eat small, regular meals.
Poor Detoxification; Sluggish Circulation. Symptoms include a hung-over feeling (even without the alcohol), chronic fatigue, bad breath, migraines, itching skin, skin, allergies, premature photo ageing and pigmentation, joint pains and stiffness, irritable bowel syndrome and chemical sensitivity. Find time to detox, and generally include more healthy food and water in your diet. It’s a good idea to visit a health spa to kick start your detox under supervision.
Chronic Inflammation. This is caused by deficiencies of vitamin B6, B12 and folate; a diet high in animal fats; deficiencies of bioflavonoids and antioxidants; food additives, as well as NSG and aspartamine. Increase or reduce these elements as appropriate for your diet.
Impaired Immune System Function: Symptoms include frequent colds, sinusitis, thrush, slow wound healing, recurring bacterial or viral infections. Correct nutrition is essential. Antioxidants, garlic and zinc can help strengthen the immune system.
Prolonged And Severe Stress. This results in excessive cortisol production, which depresses the immune system and can thus negatively affect other hormones. Find activities that relax your mind and body, and engage in these regularly.
Supplements for a healthy skin. (1) Vitamin A, C and E, selenium and co-enzyme Q 10 (2) The B group of vitamins (3) Sulphur (MSM/ methyl sulfonyl methane,) a component of cystine that aids in healing and tissue repair. It’s necessary to produce collagen and keratin and is useful in treating acne, eczema and psoriasis. It’s found in fish, eggs, meat and some fruits and vegetables. (4) Alpha lipoic acid is a potent antioxidant found in small amounts in animal livers and kidneys, red meat, spinach and potatoes.
- If a distracting thought enters your mind while you are trying to meditate, acknowledge it and let it go. Think of it as a balloon floating away into the distance.
- Apples contain minerals such as iron, copper, calcium and magnesium, as well as natural sugars and vitamin C very good for oily, blemished skin.
- By avoiding junk foods and sticking to a diet that is rich in power foods such as fresh salmon, raw fruit and vegetables, you will soon notice a difference in the appearance and feel of your skin.
- Your skin is 70% water. If you don’t get in your eight glasses a day, your skin can become dry and flaky.
- Allow yourself regular ‘me’ time to relax and reflect.
- For total relaxation avoid all other mental stimuli. Within even a couple of minutes you will feel much more clear-headed and rested.
WEEKEND DETOX : One way to combat the negative effects this has on our skin and bodies it to allow for a regular and gentle two-day detox. This gives the body a chance to rest and recharge. After a couple of days of cleansing, you’ll feel and look better and can expect a clearer skin, better digestion, heightened senses and possibly even an improvement in illnesses and stiff joints. Always consult your doctor first if you are pregnant, diabetic, on prescription drugs or suffering from illness. Aim to eat fresh fruits and vegetables and loads of water, avoiding alcohol and caffeine.
(1) Eat as many fresh and washed fruits for breakfast as you like. Go for low Gl, brightly colored fruits like kiwis, grapes, mango, papaya, peaches, berries, strawberries, pears, apples and nectarines. (2) Have a mid-morning snack of a handful of nuts and green tea, herbal tea or plain water. (3) For lunch, prepare a power salad containing dark-leaved lettuce, rocket, tomato, cucumber, cauliflower or broccoli, peppers, grated carrot, avocado, wild herbs, onion, radishes and sprouts. Mix a dressing of extra virgin olive oil, chopped herbs, crushed gralic, lemon juice and balsamic vinegar. (4) For an afternoon snack, nibble on a handful of sunflower and pumpkin seeds or eat a small carton of plain yoghurt. Sip on a cup of herbal or green tea. (5) Dinner can consist of a freshly steamed portion of bright vegetables such as succulent broccoli or cauliflower, leeks, aubergines, onion, marrow, peppers (capsicum), red cabbage, butternut or squash. Flavour with herbs.
DAILY DETOX : Cleansing from the inside is a very important component if you wish to stay healthy. to help eliminate toxin and fluid build-up, try working the following into your daily routine:
(1) Drink at least eight glasses of filtered or bottled mineral water a day. If you think it’s boring, add a squirt f lemon or lime they both aid in detoxification. (2) Swap your morning cup of coffee for green tea. It’s packed with antioxidants and is detoxifying. (3) Avoid alcohol. It contains acetaldehyde, which causes the skin to age faster and is also high in empty calories. Hard liquors like whisky, vodka and gin raise insulin levels. However, dry white and red wine do have some antioxidant qualities and may have a beneficial effect; but limit your intake to one or two glasses a day. (4) Increase your fruit and vegetable intake. Loaded with fibre and water, they will help to keep your bowels healthy. (5) Papaya and pineapple are high in anti-inflammatories and enzymes and aid digestion.
HOME SPA : A spa session can be very soothing and revitalizing for the skin as well as for the mind and body. While not everyone can afford the time or money for regular professional pampering, it is fortunately very easy to do a little DIY beauty at home. Try to set aside an afternoon when you’re unlikely to be disturbed and give yourself three hours of ‘me’ time. Spend the time treating your face to a through cleanse and gentle exfoliation, nourishing mask and stimulating massage with your fingertips. Give your body the same attention wit an invigorating exfoliating scrub followed by a lathering of rich body lotion. As hands and feet are so often neglected, it’s also a good time to give yourself a mini manicure and pedicure.
Facial Tips: (1) To create your own ’steamer’, fill a large bowl with very hot water. Hold your head about 15 inches above the water and create tent by draping a towel over your head and shoulders and the bowl. Stay like this for five to 10 minutes. Steaming liquifies the impurities trapped in your pores and helps get rid of blackheads. Avoid this if you’re prone to redness or suffer from broken capillaries. (2) Choose a mask according to your skin type. If your skin is dry, go for a rich, hydrating product. If it’s oily, a clay-based deep-cleansing mask will do the trick. (3) You should aim for a salon facial every six week or a homer regime of gentle exfoliation and a nourishing mask once a week.(4) Always make sure your therapist knows your skin’s history. If it’s your first time at a salon, you should be required to fill out a detailed client card. (5) The massage action stimulates and oxygenates the skin; the reason skin glows after a facial. (6) A facial is also great for reducing stress levels. It forces you to take some time out and relax.
- To improve your health, eat fresh vegetables and fruits, as well as enough protein and carbohydrates. A vitamin supplement, at least eight glasses of water a day and regular exercise will keep skin glowing.
- Your body needs be treated to a regular detox, but there’s no need to starve yourself. Brightly colored fruits and vegetables can be tossed into a salad for a tasty, but healthy lunch.
- Fresh fruit and vegetables are an instant source of vitamins, fibre, enzymes and antioxidants.
- A massage is therapeutic and very relaxing. There are various methods that greatly benefit mind and body.
