1. DRINK PLENTY OF WATER
‘Without adequate water intake skin appears duller and wrinkles and pores more prominent’ ( Rachel Nazaraian M.D )
According to Women’s Health magazine we are 64% percent water , studies have shown that drinking 2.5 litres of water altered skin density, thickness and increased blood flow to the skin. Water plumps the skin which helps wrinkles and pores appear reduced as the skin is filled in. Overall drinking water helps with well-being in general, being hydrated helps the brain, the body and metabolism to function.
‘What’s more a variety of structures in the skin that support collagen require water to work effectively’ (Julius Few. M.D)
How much water should we drink ?
In the UK the NHS advice drinking between 1-2 Litres of water a day, roughly 6 to 8 glasses. In hotter climates this number will be far greater.
It can be hard to regularly keep up your water intake, some people find water boring or just struggle to fit in that much water on a daily basis. You can add flavour to your water, add fresh fruit such as lemons or strawberry to add a refreshing flavour boost.
Forget to drink water ? There are phone apps that monitor your water intake or set yourself reminders on your phone or computer. Keep your water close , have it on your desk or in your bag for when you need to re-hydrate.
Extra Hydration – Moisturiser
Moisturiser forms a protective barrier between skin and environment , it holds water in the epidermis. Moisturisers help to keep the skin hydrated and plumps up the skin. Moisturiser are specifically formulated for skin types, dry skin requires a heavier oil based moisturiser whilst normal skin has a healthy moisture balance and prefers a lightweight water based moisturiser.
2. CUT DOWN THE SALT – LOW SODIUM DIET
I must admit I find myself reaching for the salt at almost every meal, not only is this excess salt bad for my general health it is super bad for my skin.
Consuming too much salt has serious effects on our health from weight gain , high blood pressure, kidney issues and even heart attacks. Diets which contain too much salt leave the body feeling dehydrated, it also has the same effect on our skin. Excess salt intake can lead to the skin drying out , becoming cracked and reducing collagen. In some case the face can become bloated and increase the bags under your eyes as well as making eye bags look darker.
Salt or sodium is a mineral and is essential in our diet to keep us healthy , only in very low qualities the recommend daily amount is 1 teaspoon. I know from experience reducing my salt intake is very challenging, food tastes bland to me without salt I found I needed something to bring out the flavour. Replacing salt with herbs such as garlic, lime, lemon , chillies and ground pepper add more flavour to food and should help you to not reach for the salt.
3. A DECENT NIGHTS SLEEP
I love sleep a little too much and in fact I often oversleep, this is not the cause with many people who are not getting enough sleep. Sleep is vital to our bodies and well-being it recharges our bodies batteries, reduces headaches, improves focus and reduces stress. Lack of sleep is linked to the skin becoming less elastic and more prone to acne.
“When you sleep, your skin repairs itself, so cutting your sleep short causes your blood vessels to dilate under your eyes. When this happens, dark circles form,” (DR ROBBINS)
The number of hours sleep required depends on age, according to the National Sleep foundation the recommend number of hours sleep is as follows;
Older Adult (65+) Between 5- 9 hours sleep. 7 to 8 being the recommend amount.
Adult (26-64) Between 6- 10 hours sleep. 7 to 9 being the recommend amount.
Young Adult (18-25) Between 6-11 hours sleep. 7 to 9 being the recommend amount.
It can be a challenge to get the recommend amount of hours sleep each night, there are lots of distractions and often or not the mind can not simply switch off. Some easy recommendations for a better sleep include;
Try not using your phone an hour before bed, turning your phone off at bed time or making sure its on silent.
Try light exercise or mediation before bedtime.
Try a relaxation or guided mediation music track whilst laying in bed .
Tidy your bedroom and remove any clutter make it your sanctuary , a clean space helps with relaxation.
For more tips click on the link below
‘The health of your skin begins with good nutrition. New, living cells continually replace the dead cells on the surface of the skin. The growth of new cells is dependent on vitamins, minerals and hyrdration’ (Bobbie Brown)
The saying ‘We Are What We Eat’ rings true in my mind. Vitamins are in the food we consume fruits and vegetable are the main source of our vitamins, it is recommended we eat five serving of fruit and veg a day. I have found trying to get in my five potions very hard, I often forget and fruit and veg can be expensive especially if they get wasted and my body and skin suffers the consequences from lack of vitamins.
If your like me and struggle to eat enough fruit and veg, vitamin tablets are an alternative however they do not have the same nutrient value as the real thing and must not be used as a substitute all the time. You can more than one Vitamin from some veg and fruits.
Vitamin A and C are the most crucial for healthy skin, these vitamins are in lots of fruit .
Vitamin A is essential for growth and renewal of new skin cells, Vitamin A is found in diary, carrots, spinach , watercress.
Vitamin C is the building block of collagen it is the protein that gives skin its structure, tone and elasticity, Vitamin C is found in Citrus fruits , broccoli, peppers, berries and tomatoes.
Vitamin B increases fatty acids in the skin aiding with firmness, Vitamin B is found in eggs and vegetables.
Vitamin D helps in the development of skin cells and is found in egg yolk, salmon and dairy .
Vitamin E helps build and maintain healthy skin tissue found in Wheat germ, greens, nuts and whole grain.
5. SUN PROTECTION
‘Excess sun exposure is skin’s number one enemy. It causes premature aging, including wrinkles, loss of elasticity and hyper-pigmentation’ (Bobbie Brown)
Too much sun exposure and unprotected sun exposure can have drastic effects on our health and skin, the effects can be deadly including skin cancer. Overexposure to sun can lead the skin to age prematurely and create uneven texture. Even in overcast skies and during winter the sun can penetrating through.
It is necessary to protect your skin from harmful rays by wearing a sunscreen even during winter whilst outside. During summer a high factor 30 -50 sunscreen should be applied and re-applied as the day progresses. It is advisable to stay out of mid day sun and wear protective clothing.
There are three types of radiation produced by the sun;
UVA RAYS – Remain high in intensity all day, these rays penetrate the outer layer of skin and go deep into the skin damaging new cells. UVA rays are linked to causing cancer.
UVB RAYS – UVB rays penetrate the outer layer of skin and go deep into the skin , they break down the skin cells and cause wrinkles and broken blood vessels. They are high in intensity from 10 am to 2 pm. Glass can protect the skin from these rays.
UVC RAYS – Usually absorbed by the ozone layer. They can be very dangerous in large amounts.
Make sure your sun protection protects against UVA and UVB often labelled as broad spectrum. Some Daily Moisturisers contain sun protection make sure that it protects against UVA and UVB before wearing it without sunscreen.
Bobbie Brown Makeup Manual