Advancing age is supposed to bring wisdom and respect. It has also brought several questions to my office on how to prevent the age spots and wrinkles that come with all that wisdom. All of us would love to share some of the blessings given to those like Rachelle Welsh who seemingly do not age. Fortunately, there are nutrients that can help maintain the health of skin and give the rest of us an advantage to slow or outwit the aging of our skin. There are certain DO’s and a few more DO NOT’s to keep the skin healthy.
DO) Essential fatty acids (EFA’s) may be one of the most important tools in maintaining healthy skin. They are not only needed to help prevent aging but also to prevent skin cancer and melanoma. Essential fatty acids are called essential because our body does not manufacture them. We have to obtain EFA’s through the diet. Flax and fish oils are two types of omega-3 fatty acids. For healthy skin, we actually need different forms of healthy fats such as coconut oil or evening primrose oil [Source: Peskin]. Coconut oil is great oil for cooking and can also be applied directly to the skin for the treatments of irritations or burns. Take these EFA’s as a supplement that supplies healthy forms of both omega-3 and healthy omega-6’s. Take at least two capsules a day with a meal.
DON’T) Do not make fried foods a habit. As stated above, the body has to have certain types of healthy fats such as coconut oil and fish or flax regularly. Other healthy fat sources include walnuts and avocado and grass-fed beef. The body will unfortunately use whatever fat we feed it. So, if we eat a lot of fried foods, margarine or partially hydrogenated oils, the body will utilize the damaged fried fats which will in turn lead to heart disease as well as poor skin tissue.
DO) Get plenty of good, preferably filtered, water. The body is 70 percent water, and the skin needs adequate water to stay hydrated and to maintain a healthy look. Ideally, get at least 60 ounces of water a day from a filtered source such as a reverse osmosis filter.
DON’T) Do not get too much sun. The sun is our main provider of vitamin D, a nutrient critical in preventing and treating many chronic conditions. However, for healthy skin, we do not want to overdo the sun. Sun burns (not necessarily sun exposure) may be a risk factor for skin cancers like melanoma. Get adequate sun exposure, but do not let yourself burn. Take care especially with sun sensitive areas such as the nose, face, ears and head. Use a wide-brimmed hat to protect those areas when you are out in the sun for long periods of time.
DO) Do get enough fruits and vegetables, at least three servings of each. The fruits and vegetables supply the vitamin C needed to keep the elasticity of the skin. These foods will also provide other nutrients needed to maintain the skin. Healthy skin comes from a healthy body in general, so the diet is a big part of skin health.
DON’T) Do not use too much makeup. Unfortunately, many cosmetics contain chemicals that may be harmful to skin. Consider products from companies or health food stores that utilize natural ingredients - the harder it is to pronounce the ingredient, the more likely it is not good for your body. Also, utilize information collected on this site and the environmental working group on the safety of various types of cosmetics (ewg.org).
DO) Do utilize hormone balance if needed. Low levels of hormones such as estrogen, testosterone or DHEA may contribute to wrinkles. Low thyroid may lead to very dry skin. Clinically, many physicians have used bioidentical hormone replacement to help nourish and maintain the skin. This calls for very individual treatments that are done through the help of a physician.
DO) Consider antioxidant supplements like vitamin C, E, CoQ10 and alpha-lipoic acid. These vitamins act as free radical scavengers. Free radicals from poor diet, toxins and even from our natural daily activities produce damage to all organs including the skin. Antioxidants can help negate these free radicals to stop their damage. These vitamins are even compounded in lotions that can be put directly on the skin for advanced treatments. Typical dosages for these vitamins include vitamin C 1000-1500mg, vitamin E 400 IU, CoQ10 50-100mg and alpha-lipoic acid 300mg.
