What woman doesn’t want clearer, more youthful skin? Many of us spend more than we’d like on creams, toners, moisturisers and anti-wrinkle products, but the best kept beauty secret to make your skin look younger and smoother is hidden in your refrigerator or kitchen cupboard.

Looking younger and holding back wrinkles is simple if you make sure you eat the right nutrients required for your skin. As an added bonus nutrients that are nourishing to your skin are also nourishing for your body and mind – so you’ll not only look great, you’ll feel great too.

 

The following ‘look younger’ foods are not expensive and you can get them from all food stores.

 

Look younger foods:

 

Almonds

These tasty, crispy nuts are a fine source of skin-saving essential fatty acids and the antioxidants selenium and vitamin E, and research has shown that all of these are essential for smooth, healthy and supple skin.

Before consuming almonds as a between meal snack, or sprinkled on cereal or yogurt, do check on the portion sizes. Almonds weigh in at 160 calories per one single ounce (i.e. a small handful), so you don’t need to eat large amounts every day to get the skin saving benefits. I also think they taste even better if you soak them in water for about 15 minutes or so before you eat them – you can absorb more nutrients when they have been soaked.

 

Mackerel

Mackerel is a great source of vitamin A, which is needed for cell regeneration, and it is an excellent source of omega 3 fatty acids as well. According to a study recently published in the Journal of Lipid Research, omega 3 fatty acids help prevent wrinkles, delay the ageing process of the sun, keep skin supple and prevent inflammation of the tissues, which damages skin cells. Despite all these benefits most of us don’t have enough oily fish, like mackerel, in our diet. Eat at least two 140 g portions of oily fish a week. If you are pregnant, trying to conceive or breastfeeding eat no more than two portions as oily fish can contain levels of pollutants that can collect in the body. If you can’t stomach fish then take the fish oil in capsule form (see Omega 3 on the Resources Page). If you are vegetarian then use 1000 mg of flax or linseed oil a day as this will give you similar omega 3 fatty acid benefits. I have included a lovely recipe for Mackerel Pate in this issue of Natural News (see page 46).

 

Citrus fruits

A good source of collagen – which is the substance that helps make your skin look young and smooth – citrus fruits can certainly help hold back the years. Try to eat one citrus fruit a day and don’t just stick with oranges and lemons, experiment with different varieties of citrus fruits. There are plenty of them: clementines, limes, grape fruits, mandarins, tangerines, kumquats and satsumas are all nutrient packed tasty alternatives.

 

Tomatoes

Recent research showed that people who ate 55g of standard tomato puree a day for three months had 33 per cent more protection from sunburn (the equivalent of a very low factor sun cream) and much higher levels of procollagen, a molecule that gives the skin its structure and keeps it firm. For maximum anti-ageing benefits it seems that cooked tomatoes have more lycopene – another crucial component that protects the skin – than uncooked ones, so grill tomatoes for breakfast or supper, make some tomato soup for lunch and add extra tomato puree to pasta and pizzas.

 

Blueberries

A rich source of collagen-boosting vitamin C, blueberries also contain an antioxidant pigment (which gives them their purple colour) called anthrocyanin. Antioxidants can help fight the free radical damage (caused by smoking, pollution and sunlight) that can cause wrinkles. Try to eat at least 100g of blueberries a day, either on their own or blended into yogurts and smoothies or as toppings for cereal or dessert. If you can’t get fresh blueberries then frozen ones are fine and will still retain their antioxidant nutrients.

 

Wheat germ

Rich in zinc, vitamin E and selenium – three of the most powerful nutrients that can fight against ageing – wheat germ is an anti-ageing essential. Zinc, which is also found in wheat and whole grains, helps maintain the proper functioning of the oil-producing glands in the skin that can help to keep it looking young and supple. Vitamin E promotes skin healing, helping to protect cell membranes and guard against sun damage. And selenium is a powerful anti-ageing antioxidant. Try sprinkling wheat germ over cereals, salads, vegetables, soups and yogurts every day or add it to homemade cakes and breads.

 

Green tea

Researchers from the Medical College of Georgia in America have found that green tea contains compounds called polyphenols that can help eliminate the free radicals that speed up the ageing and wrinkling process. The polyphenol which is most active in green tea is called EGCG and it can help enhance skin regeneration and produce a younger looking, fresher complexion. For maximum benefits aim for one or two cups of green tea a day.

 

Avocados

Containing a myriad of nutrients and vitamins, avocados help to moisturise, exfoliate and enrich the skin. They are particularly rich in the essential anti-ageing antioxidant vitamin E, which helps protect the skin from free radical damage. Vitamin E is also considered by professional beauty therapists to be an essential ingredient in treatments that help reduce the appearance of ageing.

 

Other skin savers include vitamin-A-rich sweet potatoes and circulation-boosting garlic but perhaps the best nutrient of them all – and one that is often forgotten – is water. Be sure to drink at least 6 to 8 glasses of water every day to flush out toxins and keep your skin looking healthy and fresh. Eating a healthy diet and exercising regularly is also essential, as is avoiding foods that can make your skin look dry, peeled and older. Here are the major culprits to avoid:

 

Look older foods:

 

Sugar

Skin care experts agree that a diet high in sugar makes you age faster by a process called glycation. Glycation is the uncontrolled reaction of sugars with proteins, which happens when glucose and insulin levels are allowed to get out of control. It’s a bit like the browning effect on foods when you bake them. If glycation is allowed to happen, it will create a damaged, ‘encrusted’ structure in different parts of the body. This browning effect results in the formation of highly toxic chemicals called Advance Glycosylation End products (AGEs). These AGEs damage the protein in cells, preventing them from functioning normally. They also cause membranes and blood vessels to thicken and can harden arteries. Over time, blood vessels will lose their elasticity and skin can become wrinkled – all signs of ageing. Basically ageing is the accumulation of damaged cells, so the more we can do to lessen the damage to our cells, the slower the ageing process will be and the healthier we will become. 

To keep your sugar intake to a minimum cut down on sweets, cakes, biscuits, chocolate and sugar-coated cereals and snack bars. Start to read food labels – look for the figure corresponding to carbohydrates as that is where the sugar can be found. More than 15g of sugar per 100g is too high, 5g or less per 100g is low and anything in the middle is medium. You should also swap soft drinks, which are typically high in sugar, with fruit juices diluted with filtered water and spread your toast with peanut butter or jam made with pure fruit and no added sugar.

 

Processed meat

High in salt, processed and cured meats (such as sausages, burgers, packaged and sliced meat) can make your skin age fast. This is because the high salt content dehydrates cells, which reduces the skin’s elasticity and increases puffiness. It can also aggravate dry skin. Not to mention the fact that processed meats are very high in saturated fat, which can slow down skin cell regeneration and inhibit the delivery of oxygen to your cells, making your skin look dull and tired. Try to replace processed and cured meats with fresh fish, oily fish, legumes and soya.

 

White rice

A diet rich in foods high on the glycaemic index (GI) – such as white rice and refined breads – can cause high levels of insulin, which in turn can trigger an inflammatory response that can damage skin cells. Researchers believe that this process could well be a major cause of premature wrinkles. Aim to switch from high GI foods to lower GI alternatives, which don’t cause such wild blood sugar swings. For example, swap white bread for wholegrain bread, white rice for brown rice and eat more fresh fruits, vegetables, legumes, nuts and seeds and avoid processed foods and crisps.

 

Pies and pastries

Baked foods (such as biscuits, cakes, pastries, pies and white bread) can be made from partially hydrogenated vegetable oils that are likely to contain trans fats. Study after study has shown that not only can trans fats increase the risk of heart attacks and cancer, they can also interfere with the body’s ability to build long chain fatty acids – the type known to help keep your skin looking smooth and supple. The best way to avoid trans fats is to avoid fast food, baked goods such as pies and pastries, and any foods with hydrogenated vegetable oil listed in the ingredients.

 

Alcohol

Along with smoking, one of the fastest ways to look older than your years and to experience premature wrinkling is to drink too much alcohol. Alcohol dehydrates the skin, which increases the risk of wrinkles and also limits the body’s ability to absorb skin-saving free-radical-fighting vitamins and minerals, in particular vitamin C. It also dilates blood vessels close to the skin causing broken and peeling skin. You don’t need to cut out alcohol altogether, but should not drink more than one unit a day and drink at least one glass of water for every unit of alcohol you consume. Try to have at least three alcohol-free days a week and opt for red wine rather than beer or white wine, as it is higher in age-fighting antioxidants.

 

Look on your plate:

 

There’s nothing wrong with spending money on anti-ageing or anti-wrinkle products, but hopefully the information above has shown you that the foundation of smooth, younger looking skin can be found not at your chemists but on your plate. Pile it high with healthy, fresh food rich in nutrients and low in additives, preservatives, salt and sugar – within a few weeks you’ll notice how much softer and smoother your skin looks, naturally.

A six month study from Kaiser Permanente’s Centre for Health Research, USA, found that dieters who kept a daily food diary lost up to twice as much weight as those who did not. You don’t need to keep a formal diary, but reflecting on what you eat in this way encourages you to eat less.

Legs are the focal point of your body. If your legs aren’t toned, shapely and healthy-looking, the chances are you’ll feel unhappy with them. Flattering shoes are, of course, important but – as you’ll see from the tips below – what you put in your mouth is just as important as what you put on your feet:

1) A diet loaded with saturated fat, salt, sugar, chemicals and preservatives is a recipe for flabby thighs, swollen ankles and cellulite. Female hormones tend to send excess fat straight to your stomach, buttock and thighs. So if you’ve got flabby legs make sure you ditch junk food, eat a healthy diet that is rich in nutrients and fibre and drink lots of water. Water keeps the metabolism flowing and prevents the collection of fat in the first place.

 

2) White fish (like cod, hake or coley) and oily fish (like mackerel and tuna) are great cellulite busters because they contain circulation-boosting essential fats. So to keep the dreaded dimply-orange-peel look at bay, try eating fish at least four times a week (preferably steamed or poached with green vegetables)

 

3) Reducing salt intake is a healthy move that will decrease fluid and toxin excesses in the body, problems which are associated with swollen ankles and cellulite.

 

4) Legs can look ugly if they are all blue and veiny, so make sure blood flow stays healthy by eating oily fish regularly – at least three or four times a week. Garlic is another important agent to improve blood flow. The flavonoids in dark red berries can help to strengthen blood vessels and Brussel sprouts also contain circulation-boosting nutrients – so put a few of those on your plate twice a week and you’ll notice the difference.

 

5) If your legs are skinny and bony, increasing your protein intake will help in muscle growth because amino acids, which link together to form proteins, provide the major substance for the building of new tissue. Common foods high in protein include fish, eggs, quinoa, soya, nuts and seeds. And eat plenty of fruits and vegetables too – they are packed with vitamins, which not only provide for the lovely shape on your legs by playing an important part in forming proteins that give structures to muscles, but are also necessary for healthy skin. What is the point of having lovely shaped legs if you have dry, scaly skin?

 

6) The skin around your ankles can have a tendency to look flaky and dry if you don’t take care of it – not a good look if you want to wear a short skirt and strappy heels to a party. Avoid this by rubbing olive oil on your ankles every morning and leaving it for ten minutes before you wash it off in the shower.

 

7) Put on your high heeled shoes. As long as they aren’t sky high and you don’t wear them all the time and alternate with flat shoes, high heels make your legs look longer and thinner.

 

8) In the summer, do expose your skin to the sun to get valuable vitamin D stores, but avoid excessive exposure as this can make the skin on your legs look dry, wrinkly and flaky. And if you do sunbathe be sure to pay as much attention to your legs as you do to your face.

 

9) Sometimes legs may not be flabby but look heavy due to poor circulation. Avoid standing or sitting for long periods of time and crossing your legs as this can lead to circulation problems. If circulation is a problem, try a supplement of Ginkgo Biloba as this can help with blood flow (I use Ginkgo Plus in the clinic see the Resources Page).

 

10) Smooth legs look more appealing than fuzzy legs. I would suggest you shave or wax rather than using the chemical based creams. After a shave or wax, make your skin feel good by moisturising it with vitamin E-enriched cream. (For natural creams and mosturisers go to Natural Living Products on www.naturalhealthpractice.com)

 

11) All the oils, waxes and massages cannot make stocky legs look slim. You have to exercise. Make sure you exercise your legs every day and keep them toned with lots of walking and stair climbing. Here are a few simple exercises to improve calves, and thighs:

• To improve calves – stand absolutely straight with your hands on your hips and your legs together. Now keep your spine straight and bend only the knees until you assume a squatting position. Hold it there to the count of four and rise slowly, keeping your spine as straight as possible. Repeat this exercise at least ten times.
• To slim your thighs – lie flat on the floor and then draw your knees up towards your chest. Now push your legs up in the air and keep them as straight as you can. Slowly start moving your legs as if you are riding a bicycle. Do this about 5-6 times and then repeat the movements at a fast speed for another 5-6 times. Repeat the whole routine 5-6 times, including the slow and fast movements.

12) An area that is not toned habitually is the inner thigh, which can otherwise blight the outline of a strong pair of legs. Try doing some inner thigh exercises like the one below every other day:

• Lie on your right side with your back straight, hips square and feet together. Keep your head, shoulder, knees and ankles aligned. Pull your abdominals in. Place your left leg on the floor at right angles to your body. Keep your right leg straight and flex your foot so that your toes are towards you. Rest your head on your right hand. Place your left hand on the floor in front of you for support and breathe in. Breathe out as you slowly raise your right leg as high as is comfortable. Keep your leg straight and foot parallel to the floor. Hold briefly, then breathe in as you lower your leg so that your foot is about two inches from the floor and still parallel to it. Complete a set, then turn to your left side and repeat using your left leg.

13) The most beautiful legs can look ugly if toenails and feet aren’t well cared for. Treat yourself to a pedicure now and again.

 

14) In addition to cycling and swimming, a great way to get toned thighs is to try karate or kickboxing. Performing a karate kick slowly and with control will tone and strengthen the thighs and bottom. Most gyms now run kickboxing classes or you could try working out at home with a dvd.

 

15) Take a few tips from the women who have some of the most beautiful legs in the world: dancers. For really defined, shapely legs, you have to work your lower body muscles (the hips, buttocks, and thighs) from every angle with strong, concentrated moves. So why not go out dancing or sign up for a regular dance class?