SKIN HEALTH AND NUTRITION

How should a healthy skin be?

Healthy skin  indicates good overall body health. The skin structure of the person is affected by all environmental and genetic factors. Especially genetic factors have a large share on skin structure. In addition, a person’s lifestyle, diet and sleep patterns, psychological problems, smoking and alcohol consumption lead to changes in the appearance of the skin.

healthy skin; It is shiny, smooth and moist. The most important step for a healthy skin appearance is to make the right applications. With the right applications, the duration of the bright and healthy skin appearance is extended. In addition to skin care, a healthy and  regular life  is also very important. If these factors are taken into consideration, the aging period of the skin is delayed and the skin problems that may occur are reduced.

Simple and practical applications can be made for healthy skin. Let’s take a look at these apps:

• Consuming water regularly every day increases the elasticity of the skin and helps its regeneration. Thus, it helps healthy skin appearance.
• For the moisture balance needed by the skin, care should be taken to prefer warm water while taking a shower and to use soaps with high PH value.
• While cleaning the skin, hard movements should be avoided and massage should be done with circular and soft movements. Afterwards, a moisturizer suitable for the skin type should be applied.
• One of the most important factors for healthy skin is direct exposure to sunlight. Unconsciously sunbathing can cause freckling, sun spots, skin discoloration, wrinkles, dryness and hardening. For this reason, it is very important to use sunscreen, especially for people with sensitive skin.
• Proper diet is also very important for healthy skin. Unhealthy eating; can cause accelerated aging of the skin, make it look pale and cause skin problems such as acne.
• Regular sleep is also of great importance for healthy skin appearance. Regular sleep; It allows the skin to renew itself and gain energy. People who do not have a sleep pattern may experience skin discoloration and dark circles under their eyes.

How should nutrition be for a healthy skin?

In addition to the applications to be made for healthy skin , proper nutrition is also very important. In particular, consuming processed foods should be avoided; Collagen, amino acid and protein-based diet should be adopted. When the right foods are consumed in a balanced way, the skin; can have a soft, spotless, flexible and healthy skin appearance. Consuming fruits and vegetables, oily fish and healthy oils, especially rich in antioxidants, prevents wrinkles and age spots. In addition, minerals and vitamins such as vitamins C and E, zinc, selenium can be used as additional supplements.

The most important indicator of unhealthy nutrition on the skin is acne and pimples. The most important cause of acne and pimple formation is inflammation and infections in the sebaceous glands of the skin. Acne and acne formation can be prevented and the recovery period can be accelerated by eating right and healthy, but this is a long process. It is wrong to expect a miraculous healthy skin appearance right after changing the diet. The reflection of the diet on the skin takes approximately 6 weeks.

Things to consider for healthy skin are:

• Nutrition rich in Vitamin C: Vitamin  C reduces skin damage, supports collagen production, prevents dark circles under the eyes, provides anti-aging care, and gives elasticity to the skin. For this reason, foods such as kiwi, orange, lemon should be consumed.
• Storing Selenium:  Selenium acts as a powerful antioxidant for the skin. According to scientific research, selenium protects against many skin conditions such as skin cancer, sun damage and age spots. Care should be taken to consume foods rich in selenium, such as eggs, tomatoes, broccoli, fish, shellfish, wheat.
• Protecting the skin with vitamin E:  Vitamin E; It reduces wrinkles, provides lightening of the skin, reduces UV damage, protects the moisture in the skin, helps the skin to heal, and prevents black spots with its antioxidant feature. Almond, avocado, hazelnut, pine nut, sunflower and corn oils rich in vitamin E should be consumed.
• Drinking at least 1.5 liters of water a day:  Regularly consumed water helps to produce moisture that provides elasticity to the skin. Especially watermelon, pumpkin and cucumber are foods rich in alumina and contribute to the skin.
• Consuming healthy fats:  Healthy fats delay skin aging and help prevent blackheads and acne. In addition to consuming healthy oils, they can also be used in the skin care process by applying them to the skin.
• Consuming foods rich in Omega-  3 and Omega-6: Foods rich in Omega-3 and Omega-6 protect the body and skin from diseases. Foods such as oily fish, flaxseed, walnuts, pistachios and almonds are rich in Omega-3 and Omega-6.
• Low glycemic index diet:  This type of nutrition prevents aging and wrinkling of the skin. Low glycemic index foods include beans, legumes, and porridge.
• Taking zinc supplements:  Zinc supplements help repair skin damage. Especially fish, nuts, shellfish, lean red meat, white meat are foods rich in zinc.

Regular consumption of these foods contributes to the formation of healthy skin. In addition to its benefits to the skin, it has great benefits within the body.

What to Eat for Skin Health?

The most important factor for healthy skin is  to pay attention to nutrition and diet  . Foods that should be consumed for healthy skin are:

• Water:  A large part of the human body consists of water and as age progresses, the water in the body decreases and the skin loses its elasticity. For this reason, drinking 1.5-2 liters of water daily prevents wrinkles and aging.
• Almonds and Walnuts:  Almonds and walnuts are rich in Omega-3. These nutrients remove toxins from the body and help tighten the skin.
• Green tea:  Green tea is a good antioxidant. It helps to prevent sun-related skin damage and redness on the skin.
• Red-orange-yellow colored vegetables and fruits:  Foods containing high carotenoids reduce the sensitivity of the skin to the sun and protect the skin. Foods such as tomatoes, carrots, pumpkins, persimmons, peaches and apricots contain high carotenoids. In addition, these foods have the effect of softening the skin with their antioxidant properties.
• Sunflower seeds and pumpkin seeds:  These foods are rich in amino acids and increase the collagen in the body and tighten the skin. They also prevent aging of the skin, increase its durability and accelerate the healing of wounds.
• Orange: Orange  , which is a vitamin C store, is rich in collagen and protects the skin against aging.
• Green vegetables: Green vegetables  , which contain vitamin C, protect the skin against aging, and provide shine to the skin by removing toxins from the body.
• Oats:  Thanks to its high fiber content, it regulates blood sugar. High blood sugar causes wrinkles on the skin.
• Pomegranate:  It provides the skin with a lively and pink appearance with the polyphenols it contains.
• Soy:  Soy supports collagen production and helps tighten the skin. It also provides protection against damage caused by ultraviolet rays on the skin.
• Kidney beans:  With its high zinc content, it makes a great contribution to the treatment of skin blemishes. It protects the capillaries, regulates circulation and helps the formation of healthy skin.
• Olive oil:  There are many benefits of consuming olive oil and applying it to the skin. Its most well-known benefits are protecting the skin, smoothing it and preventing wrinkles.

What Should We Avoid for Skin Health?

It is known that it is important to pay attention to the foods consumed for healthy skin. For this reason, there are foods that should be consumed as well as those that should be avoided. Let’s take a look at these foods:

• Alcohol:  Alcohol causes increased water excretion in the body and aging of cells.
• Caffeine:  Caffeine causes the minerals in the body to be excreted with water and the skin to lose its radiance. For this reason, the consumption of beverages such as black tea, coffee and cola should be reduced. These drinks can also cause stomach upsets.
• Sugar:  Excess sugar consumption causes wrinkles on the skin and therefore aging.
• Salt:  Consuming more than 3-4 grams of salt per day causes water retention in the body. This causes edema in the body, sudden weight changes and rapid weight gain. In addition, under-eye bruises, under-eye bags and facial swelling can also be caused by excessive salt consumption.
• Acidic foods:  Acids, especially in beverages, cause rapid aging of the skin. It is also known to have a negative effect on bones.

Apart from these foods, unhealthy diet practices made unconsciously can also cause deterioration of skin health. Diet and  nutrition  are very important for skin health. For this reason, you should apply the right diet programs for your skin health.

How to Feed for Facial Beauty?

For facial beauty and healthy skin, the things that should be considered to be consumed every day can be listed as follows;

• Drinking at least 1.5-2 liters of water a day,
• Consuming two meals of salad consisting of green leafy diet vegetables,
• Consuming 2-3 servings of dark fruits,
• Consuming 1 handful of almonds, walnuts and hazelnuts,
• Consuming at least 1 meal of vegetable food,
• Consuming fish twice a week,
• Avoiding sugar and sugary food consumption, consuming diet foods,
• Avoiding a protein-rich diet.

What Is Good For Worn Skin?

There are many reasons that cause skin wear and tear. There are some maintenance  practices that should be done to eliminate these wears or prevent their formation  . These maintenance practices can be listed as follows:

• Doing skin care cleaning twice a day,
• Applying moisturizing care cream to the skin regularly,
• Always apply protective care cream before going out in the sun,
• Consuming plenty of water regularly
• Consuming foods rich in antioxidants
• not smoking,
• Leading an active life during the day,
• Get expert help when necessary.