Healthy Lifestyle and Nutrition tips for A Wrinkle-Free Skin
“Filters are great, but great skin is better.”
The filters on your phone and skincare products have the most superficial effect on your aging signs. Once you cross a certain age barrier, tell-tale signs of aging like wrinkles, blemishes, and undereye circles start reflecting on your skin. There are thousands of products for different signs of aging. All claim to offer a promising solution for wrinkles and other aging signs. However, the results vary from person to person. And while switching from one skincare product to another, one surgical solution to another, people completely forget about the effect of diet on their skin.
Smooth and glowing skin starts with the right food choices and adequate water intake. It would help if you started early to delay the signs of aging. You can do that by making small alterations to your diet. Eating nutritious food is not just good for your skin but your overall health. When you are healthy inside, it shows on your skin.
What is healthy skin?
Your skin is much more than just the outer cover for your body. It performs a number of functions for you, including protection from bacteria, dirt, and other foreign bodies; alerts about possible dangers when you touch hot or cold objects. Your skin also plays a crucial role in regulating the body’s temperature and fluids.
Your largest organ must remain healthy to keep you in optimum health. Healthy skin is smooth, without any breaks on the surface. It remains warm and not dry, flaky, moist, or wrinkled. Healthy skin has a natural glow, and it is the ideal mirror of a healthy body.
What happens to Aging Skin?
Once you reach 25, your body hits the aging button. Most aging signs start appearing around 25 years of age. Fine lines slowly become wrinkles, and the skin slowly loses volume. When you age, your body slows down collagen and elastin production. Thus, comes the fine lines, and thanks to gravity, your skin begins to sag.
Collagen is one of the most abundant proteins in your skin. It is found in the middle layer of the skin called the dermis. Collagen is responsible for providing volume to your skin and plumpness. With aging, collagen store depletes, but eating food for glowing skin can support collagen synthesis. For example, Vitamin C has proven to improve skin texture, keeps your skin firm, and prevent the early appearance of fine lines.
Along with the loss of collagen, the dermis starts getting thinner. In comparison to the rest of the body, it’s your face that suffers the most. Your cheeks, nose, and chin lose fat underneath the skin much faster than the rest of the body. The fat is responsible for making your face look plump and smooth. Blame it on hormones; women usually suffer slightly more skin damage because of aging.
So, it is time that you divert your focus from fancy eyes creams and wrinkle-fighting serums to what you put inside your body. It is true that you can eat your way to youthful-looking skin. Food rich in antioxidants, vitamin C, and E is natural collagen boosters. Food that contains ellagic acid and biotin are vital antiaging nutrients that increase collagen production and improve skin elasticity.
Biotin is a water-soluble vitamin complex that helps produce fatty acids that maintain a clear complexion. Here are 7 recommended superfoods for healthy and wrinkle-free skin that delay and sometimes even alter the early signs of aging.
7 superfoods for wrinkle-free skin
1. Green Vegetables
Dark leafy vegetables are an abundant source of zinc that assists in the breakdown of damaged collagen, clearing out the way for new collagen production. Spinach, broccoli, kale, and green beans are superfoods that contain skin-friendly antioxidants like lutein and zeaxanthin.
Tomatoes are one of the most versatile ingredients in your kitchen. They not only create amazing recipes but is excellent for your skin. Tomatoes are a rich source of lycopene. Lycopen is a powerful antioxidant that can protect the skin against stress, pollutions, and harmful sunrays.
Sun damage are one of the primary causes of the appearance of fine lines, can be altered by lycopene. Some studies also claim that lycopene can increase the production of hyaluronic acid in your skin. The acid gives you a tighter, younger complexion by increasing skin lipids.
3. Blue Berries
Blueberries are small but highly nutritious. The small little purple balls are packed with skin-friendly nutrients. The anthocyanins that provide blueberries in purple color also protect your skin from sun damage. Other benefits of blueberries involve to slow down premature aging, reduce acne inflammation, boost collagen, and improves overall skin health.
All fatty fishes like salmon, sardine, and mackerel are a rich source of Omega-3 fatty acids that helps in the production of collagen. Apart from Omega-3s, salmon also contains selenium responsible for keeping skin moisturized, soft and supple. Healthy fats in salmon have great hydrating properties that keep your skin hydrated and keeps wrinkles at bay. Fatty salmon also has abundant Vitamin D that helps keep your immune system in top shape.
5. Flax seeds
Flax seeds are another great source of Omega-3 fatty acids. They also contain lignans and alpha-linolenic acids that help reduce dryness, itchiness, and flakiness. It’s super easy to include flax seeds into your diet; just sprinkle some roasted flaxseeds on your porridge, salads, or blend it in your smoothie.
Vitamin C found in oranges is potent antioxidants that aid in collagen production and prevent cellular damage. Oranges are also an abundant source of flavonoids and carotenoids. These are responsible for preventing skin aging by improving skin elasticity, hydration, and skin texture.
Avocado is a powerhouse of healthy fats. It contains monosaturated and some polyunsaturated fats, which are known as good fats. Studies say consumption of good fats reduce the sign of aging and delays them. It also contains lutein and zeaxanthin that help protect your skin from UV damage.
Lifestyle affecting healthy skin
Your food, skincare choices, lifestyle choices all add up the number of wrinkles on your face and body. Making better and healthier choices can be rewarding to overall health. Chronic stress also causes depleting effects on your skin health. Stress induces the production of free radicals in your body. The free radicals also upset the ability of your skin to replenish and renew itself.
Only you can put in the efforts to change your lifestyle for healthy skin and healthy YOU.
How to take care of the skin?
Eat healthy stay healthy; there is no second thought to that. A well-balanced diet enriched with skin-loving nutrients is your way to youthful-looking skin. Eating a healthy, nutritious diet can go a long way. Your food has the ability to slow down the aging clock and make you feel and look younger. There is plenty of nutritious and skin-friendly food available that can combat the reasons that cause the appearance of aging. So, the trick is easy here, eat healthy to feel healthy and look healthy.
Healthy Skin Care Routine
As skin ages, your needs change. Eating key nutrients is your best bet, but you may have to take skin supplements like biotin or collagen can boost your skin health. Cleansing is an essential routine that removes harmful pollutants, bacteria, and excess oils that accumulates on the skin. Use a mild and gentle cleanser or soap for your skin that has low pH. Protect yourself from sun damage. Always use effective sun protection cream. Concentrate on your entire body, not just the face. Your antiaging lifestyle must consist of a healthy skincare routine that becomes part of your daily health routine.
Drinking water is the most effective way to moisturize your skin. The water absorbed in the skin makes it look plumper, smooth, and wrinkle-free. However, beverages can have alternate effects, especially caffeinated drinks, soda, and alcohol. These are the foods that age your face.
You might think, whether water is the only way to hydrate your skin? No, there are many interesting ways to keep yourself hydrated. You can go for infused water, healthy smoothies, and natural juices. If you are too busy to blend a smoothie or lack culinary skills for it, you can always opt for our healthy meal plans that come with tasty and healthy drink options.
Meditation, yoga, exercise, and a heartful conversation with a friend; all are great ways to beat stress. Healthy skin comes with a healthy state of mind, so take steps to manage your stress. A hectic lifestyle may prevent you from having a healthy lifestyle. However, you need to ensure that you scale back a little bit on your to-do list, get enough sleep, and enjoy life a bit more.
Aging is a part of life, and there is no way to prevent it. However, your food has the ability to slow the pace and even reverse the aging process of your body. A healthy lifestyle and the right nutrition are the only natural antiaging tips to prevent the early appearance of wrinkles. Explore our detailed list of superfoods for antiaging that you can incorporate into your diet.
If planning, shopping, prepping, and cooking a healthy meal for antiaging seems too overwhelming, let us assist you. We can deliver nutritious food to your doorstep every day.
Don’t let the efforts required for an antiaging lifestyle put you off. If you are up for putting in efforts to exercise, manage stress and sleep on time, we can take care of your nutrition. Our customized meal plans ensure eating the right food at the right time. We prepare all our meals with the freshest of ingredients. The menus change weekly that keeps the excitement alive for your taste buds.
So, now you can truly eat your way to naturally glowing wrinkle-free skin without any fuss.