Mirror, mirror, who is the... healthiest consumer of all?
Women invest approximately 3, 276 hours applying makeup and dressing to look their best, according to a study commissioned by the Australian beauty company, Skinbliss.
Current research indicates, however, that your appearance is influenced by more than just your make-up techniques, the brand of jeans you wear, or your eye cream. Factors such as eating habits and attitudes also play a role.
And of all the many factors, including genetics, ethnicity and age, your diet and lifestyle are something you can change.
There is a direct relationship between our attitude and what we eat, and the resulting appearance of our body. When inside we feel emotionally negative, it is inevitable that our way of thinking reaches the point of an attitude of 'I do not care' on the outside.
Simon Casey, psychologist and author
Encouraging your complexion can begin with improving the length and quality of your sleep.
"During REM sleep we de-stress and both the body and the skin heal themselves," said Dr. David E. Bank, dermatologist and director of The Center for Dermatology, Cosmetic & Laser Surgery, in Mt. Kisco, New York.
REM, which stands for fast eye movement, is the deepest state of sleep. Although people's specific sleep needs vary, adults typically require between seven and nine hours per night.
From an alimentary point of view, improving your sleep may require limiting caffeine and alcohol. In addition to interfering with your ability to stay or stay asleep, these substances can reduce the hydration of the skin, according to Bank. Avoid consuming large amounts of food and fatty or spicy foods near bedtime. For some people, a light snack, such as yogurt with fruit or oatmeal with milk, improves the quality and rest of sleep.
"Excessive consumption of sugars and refined carbohydrates can lead to decreased enzyme function," said Bank. "This leads to poor skin structure and function... and, may lead to premature aging of the skin. "
Common sources of refined carbohydrates include sugar cane, sweets, baked goods, frozen desserts, white bread, instant rice, and pretzels.When you buy breads, cereals, rice, and pasta, check the ingredient list to make sure whole grains are listed first.
If you have difficulty meeting your nutrient needs through food alone, supplements can provide you with benefits.
"Dietary supplements are a good insurance policy to ensure adequate nutritional support for your skin," Bank continued. "Try to find a good multivitamin from a food source, vitamins created in laboratories are often not absorbed they do not work as well as those from a food source. "
Dietary supplements can cause side effects and interact with medications, so it's best to seek approval and guidance from your doctor before you start taking any of them.
If you are prone to acne, the most common skin disease in the United States, according to the University of Maryland Medical Center, consuming more vitamin A can help you control your symptoms. Retinoid creams, which are often used to treat acne, are derived from natural nutrients.Foods especially rich in vitamin A are chicken liver and beef liver., the carrot juice, the carrots, the kale, the spinach and the melon (cantaloupe).
A fabulous figure
In her book, "The Beauty Diet," registered dietitian Lisa Drayer suggests increasing your fiber intake to achieve a better figure. Fiber keeps you satiated, gives you little or no calories and is naturally present in several nutritious foods. Soluble fiber, the predominant form in beans, carrots, peas and potatoes, promotes the absorption of nutrients and helps your body get rid of toxins at the right time, attributes that keep your figure in " full form ", according to Drayer.
The vitamins, minerals and antioxidants found in abundance in complex carbohydrate sources are what Drayer calls "beauty nutrients." Refined foods, such as products with white flour, can counteract the sugar in your blood, to the detriment of the health and appearance of your teeth, your skin, your hair and your body shape, although in an integral way, natural foods They will help you feel and look radiant.
Drayer's list of "major foods for beauty" includes wild salmon, which provides proteins and omega-3 fatty acids that are heart-healthy, sweet potatoes, blueberries and tomatoes, which are packed with antioxidants against aging (anti-aging), low-fat yogurt, which contains calcium to "improve beauty", and nuts, a valuable source of antioxidants, vitamin E and healthy fats For a dessert rich in antioxidants, choose dark chocolate.
Many women aware of their beauty avoid eating fats, a scenario that can undermine your health, your mood and your appearance, according to Drayer. fats, the objective is to ingest moderately healthy varieties, such as nuts, seeds, cold water fish and avocados.
Your diet should also contain about 25 percent protein; However, consuming more protein than the body needs will result in stored fat. The protein stimulates the production of collagen, the firmness of the skin and muscle tone. Some healthy sources are fish, low-fat dairy products, beans, lentils, white meat without skin and egg whites.
To prevent bloating or abdominal distension, limit foods high in sodium, such as canned soups and vegetables, processed meats and cheeses, and fried foods. Keeping well hydrated also protects you against swelling, so you should drink water and other foods and moisturizing drinks, such as tea without herbal caffeine, low sodium broths, skim milk or soy milk (soymilk) and fruits and vegetables fresh, regularly.
A beautifying breakfast
Start your day with a healthy, balanced breakfast to improve your concentration skills, your energy levels throughout the day and, potentially, your appearance. You will also find that it is easier, after this beginning, to make positive food choices for the rest of the day.
Complex carbohydrates. Start with whole grains such as oatmeal or whole-grain toast, which contain more fiber and nutrients than refined foods such as puffed rice cereal and cakes.
Lean proteins. Many breakfasts lack protein, according to the American Dietetic Association. Try preparing your hot or cold cereal with skim milk or soy milk or serve egg whites scrambled over a whole grain toast.
Fruits or vegetables. Fruits and vegetables add fiber, antioxidants and color to your breakfast. Especially nutritious varieties to use at breakfast include oranges, bananas, strawberries (berries), tomatoes and spinach.
Healthy fat. Remember that omega-3 fatty acids may be missing. Breakfast is an ideal time to consume them. Sprinkle flaxseed or walnuts into your cereal or yogurt to satisfy your protein and healthy fat needs through a salmon dish.
On the road: Do not you have time to prepare and eat a balanced breakfast? Prepare your meal the night before or create a nutritious smoothie with fresh or frozen fruit, low-fat milk, oatmeal or wheat germ and flaxseed.