Exercise
"We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skinhealthy and vibrant," says dermatologist Ellen Marmur, MD, author of Simple Skin Beauty: Every Woman's Guide to a Lifetime of Healthy, Gorgeous Skin and associate professor of dermatology at Mount Sinai School of Medicine.
If you have dermatological conditions such as acne, rosacea, or psoriasis, you may need to take special care to keep your skin protected while exercising. But don't let skin problems prevent you from being active. Here's why.
By increasing blood flow, exercise helps nourish skin cells and keep them vital. "Blood carries oxygen and nutrients to working cells throughout the body, including the skin," says Marmur. In addition to providing oxygen, blood flow also helps carry away waste products, including free radicals, from working cells. Contrary to some claims, exercise doesn't detoxify the skin. The job of neutralizing toxins belongs mostly to the liver. "But by increasing blood flow, a bout of exercise helps flush cellular debris out of the system," Marmur tells WebMD. "You can think of it as cleansing your skin from the inside."
Exercise has also been shown to ease stress. "And by decreasing stress, some conditions that can be exacerbated by stress can show some improvement," says Brian B. Adams, MD, associate professor and director of the Sports Dermatology Clinic at the University of Cincinnati. Conditions that can improve when stress is reduced include acne and eczema. Although researchers are still investigating the link between stress and skin, studies show that the sebaceous glands, which produce oil in the skin, are influenced by stress hormones.
Regular exercise helps tone muscles, of course. That doesn't have a direct affect on skin, dermatologists say. But firmer muscles definitely help you look better overall.
Have a healthy Diet
A study completed by the Australia's RMIT University and Royal Melbourne Hospital Department of Dermatology have discovered what is being hailed as a "solid link" between diet and acne development.
Associate Professor Neil Mann, from RMIT University's School of Applied Sciences, led the research team which spent more than two years studying metabolic changes in glucoseand insulin levels due to diet and the resulting changes on the skin.
Researchers believe carbohydrates with a highglycemic index, which cause glucose and insulin levels to spike, may influence the development and severity of acne. Conversely, a diet high in protein and carbohydrates with a low glycemic index seemed to improve acne breakouts.
Professor Mann, along with Robyn Smith, PhD and Royal Melbourne Hospital, divided forty-three males, between the ages of 15 and 25, into two groups. One group was given foods with a low glycemic index, such as whole grain breads and pasta, legumes, as well as high protein foods. The second group was fed a more "typical" teenage diet consisting of white bread, potatoes, and sugary drinks and snacks.
The results, researchers say, were astounding. After 12 weeks, the boys in the high protein-low glycemic index group showed a fifty percent reduction of acne. The results seem to suggest a link between diet and acne development.
The results of the study were presented at the 15th Congress of the European Academy of Dermatology and Venerology, and have been published in the July 2007 issue of the American Journal of Clinical Nutrition, and the August 2007 issue of the Journal of the American Academy of Dermatology.
Dr. Mann, along with the Australian College of Dermatologists, has published a booklet, "The Teenage Anti-acne Diet," based on his research.
What This Means to You
Dr. Mann's study is intriguing, as it challenges the long-held beliefs regarding diet and acne. Interesting as the results are, they are preliminary and more research needs to be done.
Dr. Mann's study is intriguing, as it challenges the long-held beliefs regarding diet and acne. Interesting as the results are, they are preliminary and more research needs to be done.
So, is diet alone going to clear your acne? Probably not. However, a healthy diet will certainly improve your overall health. Instead of highly processed foods, try incorporating more whole grains (such as whole wheat bread, wheat pastas, brown rice, oatmeal, etc.) into your diet, as well as plenty of fresh vegetables, fruit, and lean protein. Limit the amount of soda, sugary snacks, and other "junk foods" whenever possible. You have nothing to lose, and a healthy body to gain. And possibly clearer skin, too.
Take Vitamins and supplements
Healthy and radiant skin requires proper nutrition. However, according to a 2007 report by the Center for Disease Control and Prevention, 39.5 percent of Americans eat less than the recommended three to five servings of fruits and vegetables each day. Deficiencies in vitamins and minerals can affect the body's ability to function optimally. Vitamins and minerals can be taken to supplement our diets when our nutritional needs are lacking through food consumption alone.
However, multivitamins should not be taken as a substitute for eating healthy foods. Taking too much of any vitamin or mineral can be toxic and extremely dangerous. Please consult with a doctor or other trained healthcare professional before taking any dietary supplements.
· Vitamin A - Retinoids, derivatives of vitamin A, are used to treat acne and other skin disorders. Retinoids are prescribed by dermatologists both topically and orally. A common type of retinoid used in the oral treatment of acne isisotretinoin.
· Omega-3 Fatty Acids - Omega-3 fatty acids from fish oil, chromium, zinc, and selenium are nutrients that may have both anti-acne and mood regulating properties according to an acne study conducted at the Lasky Skin Clinic in 2008.
· Zinc - The National Library of Science recognizes that zinc may be effective in the treatment of acne based on available science evidence. The Department of Dermatology at SUNY Downstate Medical Center in New York also recognizes zinc, along with vitamin A, and tea tree oil (also ayurvedic therapies) as over-the-counter remedies available for treating acne. However, its position on these remedies is that additional and better studies are needed to clarify the benefits.
Essential Vitamins for Skin Care in General
· Vitamin A - According to Dr. Eugene S. Bereston "the therapeutic use of Vitamin A began almost with the discovery of the vitamin." Bereston also noted that the first property of vitamin A is its ability to stimulate growth. The American Academy of Dermatology reports that vitamin A is vital to the health of both your skin and your eyes. The academy recommends a daily dose of vitamin A. Examples of vitamin A enriched foods include citrus fruits, carrots, tomatoes, yellow squash, and pumpkin. Vitamin A can also be applied to the skin topically with creams to promote cell growth.
· Vitamin B - The Office of Dietary Supplements at the National Institute of Health states that inflammation of the skin is one sign of B6 deficiency. Clinical signs of vitamin B6 deficiency are rarely seen in the United States. Alcoholics and aging adults are at the highest risk for B6 deficiencies due to poor dietary habits.
· Vitamins C and E - The American Academy of Dermatology recommends daily oral dosages of vitamins C and E to protect the body and for its antioxidant properties that are important for healthy skin.
· Zinc - A study conducted at Duke University provides evidence that Zinc is an important antioxidant supporting healthy skin. Among the findings: "Zinc protects against UV radiation, enhances wound healing, contributes to immune and neuropsychiatric functions, and decreases the relative risk of cancer and cardiovascular disease." So, in addition to the antioxidant benefits zinc offers to our skin, zinc is also important for the proper functioning of the immune system.
Proflavanol
Grape seed extract and vitamin C. The proanthocyanidins (a type of bioflavonoid) in grape seed extract appear to be some of the most powerful free-radical scavengers yet discovered. These proanthocyanidins are available in only extremely small amounts from foods. Proflavanol supplements can be a key weapon in your antioxidant arsenal. Together with vitamin C, these exclusive formulations provide you with potent free-radical scavengers for superior antioxidant protection.
- Provides potent antioxidant formula of a combination of grape seed bioflavanoids and Poly C
- Powerful Anti-Inflammatory
- Supports Respiratory Function: Allergies, Asthma
- Improves cardiovascular function to fight against heart disease
- Helps maintain balanced immune function
- Important for maintaining healthy, younger-looking skin
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