Beauty Tips for Healthy and Glowing Skin
After one whole day in the office, do you feel your skin is dehydrated and dull? Or do you start to observe fine lines and wrinkles appearing on your face as aging? It’s time to take care of your skin and body now; don’t wait until it’s too late, you might not get another chance.
Here are some tips on how to have healthy and glowing skin.
- Choose more Whole Food
Choosing whole food such as wholegrain products which contain bran and germ can help to keep your body healthy, your skin glowing and your hair shiny. Wholegrain foods are more nutritious (vitamins, minerals and phytonutrients) compared to processed and refined food. A diet high in processed food and refined carbohydrates can cause mild inflammation in the body and aggravate skin problems such as acne over a long period. Thus, go for whole food and limit processed food.
- Quit Sugar
A high intake of sugar will cause the formation of advanced glycation end products (AGEs) via the Maillard reaction. Excess sugar in the body will attach to an amino acid (protein collagen in the skin) and accumulate inside and outside the cells. This process then will interfere with protein function and cause the skin to be wrinkled. You should reduce your sugar intake today; take more zero-added-sugar products by enjoying natural and healthier products such as Meal for Thee by Greens to satisfy your sweet tooth.
- Adequate Protein Intake
Proteins form an important part of body tissues and organs. All tissue cells, especially our skin, are constantly renewed, and only adequate protein intake can maintain normal tissue renewal and repair. Protein deficiency for prolonged periods will cause wound healing difficulties, thinning hair, and wrinkles due to loss of protein collagen. Do make sure there are protein sources like soy products (tofu, beancurd), fish or meat on your plate each meal.
- Stay Hydrated with Eclairer
Studies show that drinking more than 8 cups of water per day can significantly affect skin physiology and promote superficial and deep hydration of the skin. Around 60 – 70% of the human body is water and lack of water in the body can cause tissue dehydration and functional disorders (such as aging and inflammation). Some people do drink enough water but still suffer from dry skin issues because of a weak skin barrier. You can supplement your body with rice ceramide from Eclairer by Greens to strengthen your skin barrier and prevent water loss to the environment.
- Exercise Every Day
Exercise increases the blood flow to all organs, including our largest organ, the skin. This will provide more oxygen and nutrients to the skin cells and help to clear out the impurities from the skin. Thus, people who exercise regularly usually have a better body shape as well as glowing skin. However, we also need to protect our skin by removing the makeup but applying sun protection before exercise, as it will clog the pores and worsen the skin condition.
- Get Enough Sleep
During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots. While a poor night’s sleep can cause hanging eyelids, swollen eyes, undereye dark circles, and paler skin with more wrinkles and fine lines. Furthermore, this overnight issue could transform into permanent skin damage. Average sleeping hours should be 7–9 hours with sleep on your back without compressing your face to avoid the production of wrinkles.
- Ellis E. What Is a Whole Grain? [Internet]. Eatright.org. 2021 [cited 17 January 2022]. Available from: https://www.eatright.org/food/nutrition/healthy-eating/what-is-a-whole-grain
- Pleet A. THE DIFFERENCE BETWEEN WHOLE AND REFINED GRAINS [Internet]. JIVOME. [cited 17 January 2022]. Available from: https://www.jivome.com/articles/the-difference-between-whole-and-refined-grains/
- Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients [Internet]. 2020 [cited 17 January 2022];12(3):870. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/pdf/nutrients-12-00870.pdf
- Luevano-Contreras C, Chapman-Novakofski K. Dietary Advanced Glycation End Products and Aging. Nutrients [Internet]. 2010 [cited 17 January 2022];2(12):1247-1265. Available from: https://www.mdpi.com/2072-6643/2/12/1247/htm
- How your workout can affect your skin [Internet]. American Academy of Dermatology. 2021 [cited 17 January 2022]. Available from: https://www.aad.org/public/everyday-care/skin-care-secrets/routine/workout-affect-skin
- Aswell S, Cobb C. 6 Ways to Maximize Your Beauty Sleep for #WokeUpLikeThis Skin [Internet]. Healthline. 2020 [cited 17 January 2022]. Available from: https://www.healthline.com/health/beauty-skin-care/beauty-sleep#Embrace-healthy-sleep-as-a-way-to-healthy-skin
By Hew Xin Li (Greens Dietitian)
– Graduated from International Medical University (IMU) with BSc in Dietetics with Nutrition
– More than 4 years of diet therapist experiences