healthy habits for healthy skin

Healthy Habits for Skin Rejuvenation and Care
 
As the largest organ of the body and one that has continuous contact with the environment, your skin needs proper care and nourishment to remain healthy. A wholistic skin care regime including external and internal maintenance stimulates collagen and elastin development, and ensures the regeneration of healthy skin.   >>more about skin
 
 
the internal approach

:: take a multi
::your diet
::take herbs

skin related imbalances

::for eczema
::for acne

home facials made fresh from your pantry

::how to
::masque blends

Healthy Habits for Skin Rejuvenation and Care


Take A Whole Food Multi Vitamin

Vitamin A (with carotenoids)
Vitamin A strengthens the protective tissue of the skin and prevents acne. It helps reduce sebum production. This vitamin is essential for the maintenance and repair of the tissue which the skin and mucous membranes are made of. Vitamin A is also a powerful antioxidant needed to rid your body of toxins. Did you know that a deficiency in vitamin A can actually cause acne? Recommended dosage to fight acne: 10,000 IU If you are pregnant, do not take more than 5000 IU. Sources of vitamin A include cod liver oil, carrots, leafy vegetables, sweet potatoes

Vitamin B Complex
The B vitamins help to maintain healthy skin tone. They are also helpful in relieving anxiety and stress. Stress can be a major player in causing acne. The B vitamins should always be taken together. The vitamins in the B complex are Thiamine, Riboflavin, Niacin (Nicotinic Acid, Niacinamide), Pantothenic Acid, Pyridoxine and Cyanocobalamin. Each one of these vitamins has a specific role in promoting healthy skin, as well as overall health.

o Thiamine (Vitamin B1) acts as an antioxidant ridding your body of toxins. It enhances circulation and assists in proper digestion. Recommended dosage to fight acne: 100 mg 3 times daily.

o Riboflavin (Vitamin B2) Riboflavin works together with Vitamin A to maintain and improve the mucous membranes in the digestive tract. It is also essential for healthy skin, hair and nails. Acne is a symptom of Riboflavin deficiency. Recommended dosage to fight acne: 100 mg 3 times daily.

o Niacinamide (Vitamin B3) is vital for healthy skin by improving circulation and helping your body with the metabolism of carbohydrates, fats and proteins. A deficiency in Niacinamide will cause acne. Recommended dosage to fight acne: 200 mg 3 times daily.

o Pantothenic Acid (Vitamin B5) is popular for reducing stress. It is needed for the proper function of the adrenal glands. Recommended dosage to fight acne: 100 mg 3 times daily.

oPyridoxine (Vitamin B6) is important in the functioning of your immune system and your antibody production. A deficiency of vitamin B6 can result in acne. Recommended dosage to fight acne: 100 mg 3 times daily.

Vitamin C with bioflavonoids
Vitamin C is another "super vitamin". It is an antioxidant that is required for at least 300 metabolic functions in the body, including tissue growth and repair.Vitamin C protects against infection and enhances immunity. Bioflavanoids have an antibacterial effect. Recommended dosage to fight acne: 1000 to 1600 mg 3 times daily. If you have diabetes, ask your doctor about the proper dosage.

Chromium
For acne, Chromium aids in reducing infections of the skin. To get the adequate amount of chromium in your diet, chromium should be taken in supplemental form called chromium picolinate or chromium polynicotinate. Chances are you are chromium deficient because the form of chromium in foods is not easily absorbed and is lost during processing; and high quantities of sugar in the diet cause a loss of chromium from the body. Recommended dosage to fight acne: 150 mcg per day.

Zinc
Zinc aids in healing of the tissues and helps prevent scarring. It helps prevent acne by regulating the activity of the oil glands. Zinc promotes a healthy immune system and the healing of wounds. It is also an antioxidant which helps to fight and prevent the formation of free radicals. Acne can be a sign of Zinc deficiency. Recommended dosage to fight acne: 25-30mg per day.

Vitamin E
Vitamin E is an antioxidant that enhances healing and tissue repair. It prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. Recommended dosage to fight acne: 400 IU daily.

Take A Closer Look at Your Diet


Water
has an enormous effect on the health of your skin. Healthy and young-looking skin is also well-hydrated skin.

Water has an enormous effect on the health of your skin. When skin looks healthy and supple, it is well-hydrated.

The recommended amount of water intake per day varies based upon weight, health, activity levels and climate.

One quick way to determine your specific recommended water intake is to divide your weight by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 140 lbs., your goal will be 70 ounces of water daily.

The best way to know you are getting enough is when your urine runs mostly clear and has no noticeable odor. If you are thirsty, you have waited too long to hydrate. Room temp water is recommended if you are dehydrated.

Some quick ideas to help you get on track:

Be sure to drink clean, purified, spring or mineral water...tap water is debatable

While there is water in tastier beverages, pure water is a great way to flush toxins out of vital organs and carry nutrients to your cells. Adding a sliver of fruit will spruce it up, plus add electrolytes!

Carry water with you daily in a clean glass or stainless steel container.

If cold water tastes better-drink it cold. Plus, drinking cold water burns calories!

Eating fresh fruit and vegetables full of water is great too-watermelon, citrus fruit and cucumber come to mind.

Hydrate before, during and after exercise.

Drink water with and between meals-room temp is best to avoid digestion upset when drinking with meals.

Drink water at social gatherings-its okay to be double fisted...as long as the second glass is water.

It is uncommon, but hyponatremia can happen...so be careful not to over consume water. Too much water can flush out necessary electrolytes and sodium while disrupting proper kidney function.

Essential fatty acids
Essential Fatty Acids are vital to your skin. You should include salmon, walnuts, canola oil, and flax seed. Essential fatty acids keep cell membranes healthy, and allow nutrients to pass through.

Healthy Oils
Eating good-quality oils helps keep skin lubricated and keeps it healthier overall. Try to find oils that are cold pressed, such as extra virgin olive oil or coconut oils.

You also need to eat foods rich in antioxidants, such as blueberries, blackberries, strawberries, and plums. The benefits of these fruits for healthy skin are considerable. The antioxidants found in these fruits can protect the skin cells. As a result, there is less chance for damage. This in turn protects against early aging and skin looks younger. Other fruits and vegetables that are rich in antioxidants include artichokes, black, red, and pinto beans, pecans and prunes.

Processed and refined sugars can instigate inflammation that may eventually lead to skin break outs. White sugar, white flour, and corn syrups are all highly processed and should be avoided.

Gamma-linolenic acid (GLA) has been shown to help reduce the inflammation, dryness and scaleness often associated with eczema. GLA can be found in evening primrose oil, borage oil and currant seed oil.

By far the best thing you can do for good skin is to get enough sleep. We are all shorting ourselves all the time these days on good sleep.


Take Herbs Internally

Taking herbs internally will also help care for and nourish your skin. Liver tonics especially will help clear the skin. Often the skin will try to excrete toxins that the liver is too stressed to handle. You will see a great improvement and all of these herbs are safe to take daily at the recommended dosage.

Liver Cleansers

Milk Thistle Root
Burdock Root
Yellow Dock Root
Dandelion Root


There are many herbs full of antioxidants that would be a great addition to any of our daily routine:

nettle leaf
chaparral
elecampane
garlic
ginkgo
gota kola

pau d´┐Żarco
raspberry
rosehips
rosemary
schizandra berry
siberian ginseng

These can be taken as teas, capsules or liquid extracts.


o Drink a cup of Green tea - It has anti-inflammatory properties, and protects the membrane of the cell. Green tea also plays an important role in the prevention of skin cancer. Try it warm with maple syrup or honey and milk. It's an excellent alternative to caffeine heavy drinks.


Wellness Recommendations for Treating Eczema

o Identify Your Triggers - Take the time to identify your triggers by taking a closer look at your diet. This can help you to avoid or limit your exposure to the offending item even better. If you think a food item is causing your problems, talk to your doctor about getting an allergy test or try an elimination diet to help you identify the offending product.


o Prevention - The key to controlling eczema is prevention. Avoid or reduce your exposure to things that can irritate your skin such as household cleaners, detergents, certain soaps and wool clothing.

o Moisturize - Use a moisturizer on your skin every day to help keep it soft and flexible.

o Don't Scratch - Do not scratch even if it itches! Scratching can further irritate the skin and can even cause the skin to break and crack, opening the door to infection.

o Keep Hands Dry - Be sure to dry your hands completely after you wash them.

o Wear Protective Gloves - Wear gloves when your hands will be exposed to anything that can irritate them.

o Stress Management - Learn to manage your stress through regular exercise, breathing techniques, biofeedback, meditation and yoga.

Wellness Recommendations for Treating Acne


o Apply a honey mask to your face once or twice a week - Honey has antibacterial properties so it is great for disinfecting and healing minor blemishes.

o Wash twice a day with a gentle facial cleanser and follow with toner - wash your face twice a day with a gentle facial cleanser. Once when you first wake up in the morning and then, right before you go to bed at night. Be gentle to your skin when washing - do not scrub too hard. Gentle rotations with a cloth will help exfoliate the dead skin that is not naturally shedding, and causing clogged pores. Soaps bring your pH levels up and leave your skin too alkaline to protect itself from acne causing bacteria. Follow with toner to bring the pH level back to a normal range which is more acidic to naturally protect against the bacteria. Don't forget to moisturize, find a facial moisturizer that is light and easily absorbed to keep your skin healthy and allow for natural shedding to occur. Aviod oil-free moisturizers, this will only cause your skin to overproduce natural oils, leading to more break-outs.

o Keep your hair off your face - If you have long hair or bangs, pull your hair off your face. Your hair contains oils as well, and will contribute to your breakouts. You'll also want to wash your hair everyday and after workouts.

o Take a potent whole food multi-vitamin - Acne can be a sign that something is wrong on the inside. Your skin depends on nutrition. It is a vital organ that is usually neglected. If your body is not receiving the right nutrition, it will fight back. One common way it will rebel is to produce excessive sebum, clogging pores, and reducing the ability for your skin to heal and fight bacteria. See above for dosage recommendations >>

o Include chromium in your diet - Chromium is well known for weight loss diets. But it is also excellent for healing infections on the skin. Taking a chromium supplement once a day will help heal your pimples quickly and prevent future breakouts.

o Eat carrots for beta-carotene (Vitamin A) - Vitamin A strengthens the protective tissue of the skin and actually prevents acne. It helps reduce sebum production. This vitamin is essential for the maintenance and repair of the tissue which the skin and mucous membranes are made of. Vitamin A is also a powerful antioxidant needed to rid your body of toxins. Did you know that a deficiency in vitamin A can actually cause acne?

o Taking herbs internally will also help care for and nourish your skin. Liver tonics especially will help clear the skin. Often the skin will try to excrete toxins that the liver is too stressed to handle. You will see a great improvement and all of these herbs are safe to take daily at the recommended dosage.

o Liver Cleansers

Milk Thistle Root
Burdock Root
Yellow Dock Root
Dandelion Root


o Avoid wearing makeup - Leaving makeup products on your skin only contributes to clogging your pores, causing more pimples and blackheads.

o Drink 8 glasses of water -
Drinking water is essential for clean skin and your overall health. Water is essential for carrying waste material out of your body.

o Avoid picking or squeezing your affected areas- As tempting as it may be, try not to squeeze, scratch, rub or touch your pimples and blackheads. These actions can actually increase sebum production and cause more flare-ups, not to mention the scarring. Instead, treat your skin to a pH balancing pack made of baking soda and water. Baking soda will not only draw out the impurities and bacteria, but will balance the pH to enable your skin's defense against future bacterial infection. See a skin care professional for sterile extractions.

o Wash your pillow case every other day - Your face lays on your pillow case every day. Your pillow case absorbs the oils from your skin and reapplies the dirt and oil. Thus causing breakouts. Keep your sheets and pillow cases clean.

o Eat foods rich in zinc -
Zinc is an antibacterial agent and a necessary element in the oil-producing glands of the skin. A diet low in zinc can actually cause acne breakouts.

GIVE YOURSELF A FACIAL

1. Wash your face thoroughly, using a low sudsing soap or cleansing cream.
2. Clean your face using astringent/ toner on a cotton pad to remove dead skin cells and balance pH.

3. Gently exfoliate with circular motions over your forehead, nose and chin. Avoid delicate areas around the eyes. Another method of exfoliating is to use a peel that contains enzymes and AHAs to target the dead cells without potentially taxing the elasticity around the pores.
4.Steam your face to cleanse your pores, using a large bowl or sink filled with hot water. Make a tent with a thick bath towel leaning over the steam for up to 10 minutes. You can add herbs like chamomile or lavender flowers, rosemary sprigs, or rose petals or just a couple of drops of essential oils to the water for added benefits. Splash the face with cold water to close your pores.
5. Nourish your face using a facial masque (see below). Cover entire face & neck, avoiding the eye area.
6 . Rinse face using tepid water and pat dry taking care to not rub with abrasive motion.
7. Soften with a moisture cream.

Give Your Face A Healthy New Glow With A Masque Made
With Fresh Food From Your Kitchen And Garden

Homemade masques are an easy way to keep your skin looking beautiful and healthy. Using and preparing items right from your own kitchen and garden is quick and convenient. Use these simple ideas for your face 1-2 times each week for best results. Always start masque treatment by using warm washcloth compress placed on your clean face for 1-2 minutes to open your pores if you do not have the time to steam (see instructions above). Rinse with warm water, and then finish the masque with a cold water splash to close your pores again.

Cucumbers: Does your summer garden have too many cucumbers to eat up before they are inedible? Grate them and place on your face and eyes for at least 10 minutes for an astringent yet gentle mask. Cucumber is also soothing to hot sunburned skin.

Honey: This can prove to be a messy job, but with sweet results. You can warm the honey gently or just apply directly to the face. Leave on for 15- 30 minutes, and then rinse with warm then cold water. Honey has antibacterial qualities, and is excellent for acne prone skin.

Avocado: This is very hydrating for winter skin. Soften dry skin with a Vitamin A rich mashed ripe avocado masque. The unsaturated fatty acids stimulate the oils naturally produced by your skin. Leave on as long as you'd like. This masque is not suitable for oily skin.

Banana: Use those overripe bananas to nourish your skin. Mash and place on the face for 15- 30 minutes. Bananas are very soothing for sensitive skin.

Egg: You can take the white of the egg, beat it until frothy, then use as mask. Let dry, then rinse. This has a great tightening effect for the face, use for normal to oily skin. Save the yolk and use it separately as a mask the next day, leaving it on for 30 minutes and rinsing. The yolk is great to relieve the face of blemishes and to soothe dry skin.

Plain Yogurt: Yogurt is especially cleansing because of the natural acids that it contains. It has an exfoliating effect while softening and hydrating. You can thicken it with a little oats or ground almonds.

Lemon: Rub half of a lemon directly onto face, leaving it on overnight for a pore cleansing treatment.

Grapes: Crush a cup of green grapes and use mixture to scrub into pores, for a skin refresher.

Rosehips: Clear the skin of blemishes with Vitamin C rich rosehips from your backyard. Blend with a little water to get a paste, apply and leave on for ten minutes then rinse. If purchasing dry rosehips from a health store, soak overnight first.

Milk & Oatmeal: Put dry oatmeal in blender until powdery, then mix with milk. Leave on for ten minutes, then rinse. This is great for itchy and sensitive skin.

Try blending some of these ingredients mentioned above and come up with your own creative ideas. Making a smoothie for breakfast? Go ahead and put a little on your face! Yogurt, Banana, Strawberry/Blueberry--its all wonderful for your skin inside and out.

 

 
 

DISCLAIMER: These statements have not been evaluated by the FDA. The information on this web site is not intended to diagnose, treat, or cure any disease. All material provided by this website is for educational purposes only. Consult your own physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition