Nutrition & lifestyle tips for healthy skin
Posted 10 December 2014 12:00 AM by Dr Sarah Brewer
What are your top four lifestyle tips?
Avoid excess exposure to sun (use sunscreen of at least SPF15 all year round).
Take regular exercise to boost skin circulation – at least 30 minutes brisk exercise daily.
Can you recommend any lifestyle changes we can make specifically after menopause?
Maintain a healthy weight.
Obtain enough sleep; take time out for rest and relaxation.
Drink within recommended limits for alcohol.
Does stress affect skin?
Stress increases the need for certain nutrients in the body, which can reduce their availability to skin cells and reduce skin quality. Frowning promotes wrinkles, cultivate laughter lines instead!
What are the best skin-loving foods?
A healthy diet is as important for your skin as it is for your heart and circulation.
‘Good’ fats such as olive, fish and nut oils reduce the tendency to wrinkle compared with butter or margarine.
Fruit and veg contain antioxidant vitamin C and pigments that help to protect against the ageing effects of sun exposure. Researchers have found that green leaves, aubergine, asparagus and garlic have the most anti-ageing properties. The fruits that offer most protection against wrinkles are cherries, melon, dried fruit, apples and pears.
What different nutrients might skin need after the menopause?
Glucosamine provides building blocks for healthy skin and helps to improve the appearance of fine lines and wrinkles.
Plant isoflavones also stimulate oestrogen receptors in the skin to improve hydration so skin looks more plump and youthful. Isoflavones, such as soy bean extract are especially beneficial when taken as a supplement and applied to the skin in anti-ageing creams.
What should you look out for in a skin supplement?
Essential fatty acids help to improve skin moisture and lustre.
Antioxidants (e.g. vitamin C) help to reduce premature skin ageing.