Lifestyle on Hua Hin Today

EAT YOUR WAY TO A GLOWING COMPLEXION

Unfortunately, wrinkles are a fact of life. As we age, the levels of collagen and elastin, the substances that keep skin firm and elastic, gradually decrease. Fat pads in the face also thin out. Without this underlying structure, skin sags, creases form and a s a result - we have wrinkles.

Skin is built from the inside out. Day to day and year to year, skin draws its healthy glow from good nutrition. Even though acne and wrinkles have different causes, and occur at different times in our lives, nutrition can help minimize or even prevent these problems and enhance your skin´s natural beauty and complexion.

WATER
Water helps your body flush away toxins, allows the smooth flow on nutrients into the cells and keeps organs functioning at their best. Cells that are well hydrated are plump and full, which means that your skin will look firmer and clearer.
Tip: 8 litres of water can also include foods and teas that contains natural compounds called polyphenols, what have anti-oxidant properties. Choose foods that are made up of 75% water, like apples, grapefruit, mangos, watermelon, cherries, berries, oranges.

ANTIOXIDANTS
Antioxidants are the body´s warriors, for fighting free radicals caused by external factors such as the environment, pollution and the sun
Tip: Berries contain the highest amounts, especially blackberries, blueberries and strawberries.

VITAMIN A ( IN THE FORM OF BETA CAROTENE)
One of the skin´s best friends, vitamin A is a powerful skin regenerator, repairing the cells following damage caused by the sun. Vitamin A can even help cells resist cancer.
Tip: Eat beta carotene-rich foods such as sweet potatoes, kale, pumpkin, cantaloupe, Chinese cabbage, guava, and spinach.


SELENIUM
Whole grains are full of selenium, which protects the skin from sunburn and oxidative damage, both of which can lead to cancer.
Tip: The best sources are Brazil nuts, tuna, crab, whole wheat pasta, lean beef, cod, prawns whole wheat breads, brown rice and eggs.

PHYTOCHEMICALS
While cooked vegetables are still a healthy choice, eating them raw ensures the enzymes, vitamins and minerals in the natural product remain intact, helping your skin absorb the nutrients and eliminate waste. Phytochemicals, which are damaged when food is cooked, can help protect your cells from many kinds of skin damage.
Tip: Choose broccoli, cauliflower, celery, spinach and carrots for your next salad.

VITAMIN C
Naturally found in the skin, vitamin C in involved in collagen production and protects cells from radical damage. It is important to replenish your skin´s vitamin C stores by eating plenty of vitamin C-rich fruits and vegetables.
Tip: Eat guava, bells peppers, oranges, pineapple, berries, papaya, snow peas and kidney beans.

VITAMIN E AND ZINC
Vitamin E helps cell membranes guard against UV radiation damage. These nutrients should come from your diet and not from supplements, due to toxicity safety concerns. Skin contains about 6% of all zinc in your body. It is critically involved in skin renewal - so if you want to keep your skin fresh and as youthful as possible, be sure to include zinc-rich foods in your diet.
Tip: Eat Vitamin E-rich foods like wheat germ oil, almonds, sunflower seeds, peanut butter, avocado, pine nuts, flaxseed oil, kiwis, olive oil and spinach. Zinc-rich foods are oysters, crab, port tenderloin, turkey and chicken breast and walnuts.

OIL AND FATTY ACIDS
While maintaining high water levels are essential, it is actually the oil in our skin that traps the moisture, so not eating enough good oils will means your face dehydrates, no matter how much water you drink. Omega-3s also help strengthen the cell membranes meaning that can retain more moisture and resist inflammation.
Tip: Stick to extra virgin olive oil, flaxseed oil, canola oil , wild salmon anchovies, sardines soybeans and walnuts.

TIPS FOR THE SKIN:
Don´t smoke
Don´t leave the house without sunscreen
Avoid drinking coffee and alcohol
Avoid refined foods, sugar and saturated fats, which can trigger skin problems
Do cleanse your skin every morning and evening
Do clean your make-up brushes etc, throw out old make-up
Do exercise regularly to improve your circulation, plus sweat produces sebum, the body´s natural moisturizer
Do sleep for at least 8 hours at night
Do as the Mediterraneans have been doing for years and apply a thin layer of extra virgin olive oil to your face before sleeping.
Do make sure your stress levels are kept under control as stress produces cortisol, which in turn aggravates the digestive system and the skin