ABOUT SKIN , HAIR AND NAILS 

Skin is our largest organ. If the skin of a typical 150-pound (68-kilogram) adult male were stretched out flat, it would cover about 2 square yards (1.7 square meters) and weigh about 9 pounds (4 kilograms). Our skin protects the network of muscles, bones, nerves, blood vessels, and everything else inside our bodies. Our eyelids have the thinnest skin, the soles of our feet the thickest.

Table content:Skin and hair.Things that can affect skin, hair, and nails.Foods to Eat for Glowing Skin and Healthy Hair.How to Have Clear Skin Naturally.How to Have Clear Skin Naturally

Hair is actually a modified type of skin. Hair grows everywhere on the human body except the palms of the hands, soles of the feet, and lips. Hair grows more quickly in summer than winter, and more slowly at night than during the day.

Skin and Hair

Our skin protects the network of tissues, muscles, bones, nerves, blood vessels, and everything else inside our bodies. Hair and nails are actually modified types of skin.

Like hair, nails are a type of modified skin. Nails protect the sensitive tips of fingers and toes. Human nails aren't necessary for living, but they do provide support for the tips of the fingers and toes, protect them from injury, and aid in picking up small objects. Without them, we'd have a hard time scratching an itch or untying a knot. Nails can be an indicator of a person's general health, and illness often affects their growth.

Skin Basics

Skin is essential in many ways. It forms a barrier that prevents harmful substances and microorganisms from entering the body. It protects body tissues against injury. It also controls the loss of life-sustaining fluids like blood and water, helps regulate body temperature through perspiration (sweating), and protects from the sun's damaging ultraviolet rays.

Without the nerve cells in skin, people couldn't feel warmth, cold, or other sensations. For instance, goosebumps form when the erector pili muscles contract to make hairs on the skin stand up straight when someone is cold, excited, or frightened — the blood vessels keep the body from losing heat by narrowing as much as possible and keeping the warm blood away from the skin's surface, offering insulation and protection.

Every square inch of skin contains thousands of cells and hundreds of sweat glands, oil glands, nerve endings, and blood vessels. Skin is made up of three layers: the epidermis,dermis, and the subcutaneous tissue.

The upper layer of our skin, the epidermis, is the tough, protective outer layer. It's about as thick as a sheet of paper over most parts of the body. The epidermis has four layers of cells that are constantly flaking off and being renewed. In these four layers are three special types of cells:

Melanocytes produce melanin, the pigment that gives skin its color. All people have roughly the same number of melanocytes; the more melanin that is produced, the darker the skin. Exposure to sunlight increases the production of melanin, which is why people get suntanned or freckled.Keratinocytes produce keratin, a type of protein that is a basic component of hair, skin, nails, and helps create an intact barrier.Langerhans cells help protect the body against infection.

Because the cells in the epidermis are completely replaced about every 28 days, cuts and scrapes heal quickly.


Below the epidermis is the next layer of our skin, the dermis, which is made up of blood vessels, nerve endings, and connective tissue. The dermis nourishes the epidermis. Two types of fibers in the dermis — collagen and elastin — help the skin stretch when we bend and reposition itself when we straighten up. Collagen is strong and hard to stretch, and elastin, as its name suggests, is elastic. In older people, some of the elastin-containing fibers degenerate, which is one reason why the skin looks wrinkled.

The dermis also contains a person's sebaceous glands. These glands, which surround and empty into hair follicles and pores, produce the oil sebum that lubricates the skin and hair. Sebaceous glands are found mostly in the skin on the face, upper back, shoulders, and chest.

Most of the time, the sebaceous glands make the right amount of sebum. As a person's body begins to mature and develop during the teenage years, though, hormones stimulate the sebaceous glands to make more sebum. When pores become clogged by too much sebum and too many dead skin cells, this contributes to acne. Later in life, these glands produce less sebum, which contributes to dry skin as people age.

The bottom layer of our skin, the subcutaneous tissue, is made up of connective tissue, sweat glands, blood vessels, and cells that store fat. This layer helps protect the body from blows and other injuries and helps it hold in body heat.

There are two types of sweat glands:

The eccrine glands are found everywhere, although they're mostly in the forehead, palms, and soles of the feet. By producing sweat, these glands help regulate body temperature, and waste products are excreted through them.The apocrine glands develop at puberty and are concentrated in the armpits and pubic region. The sweat from the apocrine glands is thicker than that produced by the eccrine glands. Although this sweat doesn't smell, when it mixes with bacteria on the skin's surface, it can cause body odor. A normal, healthy adult secretes about 1 pint (about half a liter) of sweat daily, but this may be increased by physical activity, fever, or a hot environment.


Hair Basics


The hair on our heads isn't just there for looks. It keeps us warm by preserving heat. The hair in the nose, ears, and around the eyes protects these sensitive areas from dust and other small particles. Eyebrows and eyelashes protect eyes by decreasing the amount of light and particles that go into them. The fine hair that covers the body provides warmth and protects the skin. Hair also cushions the body against injury.

Human hair consists of the hair shaft, which projects from the skin's surface, and the root, a soft thickened bulb at the base of the hair embedded in the skin. The root ends in the hair bulb, which sits in a sac-like pit in the skin called the follicle, from which the hair grows.

At the bottom of the follicle is the papilla, where hair growth actually takes place. The papilla contains an artery that nourishes the root of the hair. As cells multiply and produce keratin to harden the structure, they're pushed up the follicle and through the skin's surface as a shaft of hair. Each hair has three layers: themedulla at the center, which is soft; the cortex, which surrounds the medulla and is the main part of the hair; and the cuticle, the hard outer layer that protects the shaft.

Hair grows by forming new cells at the base of the root. These cells multiply to form a rod of tissue in the skin. The rods of cells move upward through the skin as new cells form beneath them. As they move up, they're cut off from their supply of nourishment and start to form a hard protein called keratin in a process called keratinization. As this process occurs, the hair cells die. The dead cells and keratin form the shaft of the hair.

Each hair grows about ¼ inch (about 6 millimeters) every month and keeps on growing for up to 6 years. The hair then falls out and another grows in its place. The length of a person's hair depends on the length of the growing phase of the follicle. Follicles are active for 2 to 6 years; they rest for about 3 months after that. A person becomes bald if the scalp follicles become inactive and no longer produce new hair. Thick hair grows out of large follicles; narrow follicles produce thin hair.

The color of a person's hair is determined by the amount and distribution of melanin in the cortex of each hair (the same melanin that's found in the epidermis). Hair also contains a yellow-red pigment; people who have blonde or red hair have only a small amount of melanin in their hair. Hair becomes gray when people age because pigment no longer forms.

Nail Basics


Nails grow out of deep folds in the skin of the fingers and toes. As epidermal cells below the nail root move up to the surface of the skin, they increase in number, and those closest to the nail root become flattened and pressed tightly together. Each cell is transformed into a thin plate; these plates are piled in layers to form the nail. As with hair, nails are formed by keratinization. When the nail cells accumulate, the nail is pushed forward.

The skin below the nail is called the matrix. The larger part of the nail, the nail plate, looks pink because of the network of tiny blood vessels in the underlying dermis. The whitish crescent-shaped area at the base of the nail is called thelunula.

Fingernails grow about three or four times as quickly as toenails. Like hair, nails grow more rapidly in summer than in winter. If a nail is torn off, it will regrow if the matrix isn't severely injured. White spots on the nail are sometimes due to temporary changes in growth rate.


Things That Can Affect Skin, Hair, and Nails

Dermatitis


The term dermatitis refers to any inflammation (swelling, itching, and redness) possibly associated with the skin. There are many types of dermatitis, including:

Atopic dermatitis (eczema). It's a common, hereditary dermatitis that causes an itchy rash primarily on the face, trunk, arms, and legs. It commonly develops in infancy, but can also appear in early childhood. It may be associated with allergic diseases such as asthma and seasonal, environmental, and food allergies.Contact dermatitis. This occurs when the skin comes into contact with an irritating substance or one that the person is allergic or sensitive to. The best-known cause of contact dermatitis is poison ivy, but there are many others, including chemicals found in laundry detergent, cosmetics, and perfumes, and metals like nickel plating on jewelry, belt buckles, and the back of a snap.Seborrheic dermatitis. This oily rash, which appears on the scalp, face, chest, and back, is related to an overproduction of sebum from the sebaceous glands. This condition is common in infants and adolescents.

Bacterial Skin Infections


Impetigo. Impetigo is a bacterial infection that results in a honey-colored, crusty rash, often on the face near the mouth and nose.Cellulitis. Cellulitis is an infection of the skin and subcutaneous tissue that typically occurs when bacteria are introduced through a puncture, bite, or other break in the skin. The area with cellulitis is usually warm, tender, and has some redness.Streptococcal and staphylococcal infections. These two kinds of bacteria are the main causes of cellulitis and impetigo. Certain types of these bacteria are also responsible for distinctive rashes on the skin, including the rashes associated with scarlet fever and toxic shock syndrome.

Fungal Infections of the Skin and Nails


Candidal dermatitis. A warm, moist environment, such as that found in the folds of the skin in the diaper area of infants, is perfect for growth of the yeastCandida. Yeast infections of the skin in older children, teens, and adults are less common.Tinea infection (ringworm). Ringworm, which isn't a worm at all, is a fungus infection that can affect the skin, nails, or scalp. Fungi called dermatophytes can infect the skin and related tissues of the body. The medical name for ringworm of the scalp is tinea capitis; ringworm of the body is called tinea corporis; and ringworm of the nails is called tinea unguium. With tinea corporis, the fungi can cause scaly, ring-like lesions anywhere on the body.Tinea pedis (athlete's foot). This infection of the feet is caused by the same types of fungi that cause ringworm. Athlete's foot is commonly found in adolescents and is more likely to occur during warm weather.



Parasitic infestations. Parasites (usually tiny insects or worms) can feed on or burrow into the skin, often resulting in an itchy rash. Scabies and lice are examples of parasitic infestations. Both are contagious and can be easily caught from other people.Viral infections. Many viruses cause characteristic rashes on the skin, including varicella, the virus that causes chickenpoxand shingles; herpes simplex, which causes cold sores; human papillomavirus, the virus that causes warts; and a host of others.Acne (acne vulgaris). Acne is most common in teens. Some degree of acne is seen in 85% of adolescents, and nearly all teens have the occasional pimple, blackhead, or whitehead.Skin cancer. Skin cancer is rare in children and teens, but good sun protection habits established during these years can help prevent skin cancers such as melanoma (a serious form of skin cancer that can spread to other parts of the body) later in life, especially among fair-skinned people who sunburn easily.

Besides these diseases and conditions, the skin can be injured in a number of ways. Minor scrapes, cuts, and bruises heal quickly on their own, but other injuries, severe cuts and burns, for example, require medical treatment.


Disorders of the Scalp and Hair

Tinea capitis, a type of ringworm, is a fungal infection that forms a scaly, ring-like lesion in the scalp. It's contagious and common among school-age children.Alopecia is an area of hair loss. Ringworm is a common cause of temporary alopecia in children. Alopecia can also be caused by tight braiding that pulls on the hair roots (called tension alopecia). Alopecia areata (when hair falls out in round or oval patches on the scalp) is a less common condition that can affect children and teens.

Foods to Eat for Glowing Skin and Healthy Hair.


Ready to nosh your way to better hair and skin? You can. Research is now showing that it’s possible to influence your looks simply by choosing specific foods. Hair growth (and fallout), skin collagen production, hormone balance and more are all tied to what you choose to eat.

First thing to know, don’t skimp on rich, healthy ingredients this season, even if you are trying to slim down. ‘Our body has no idea what a calorie is,’ says Ciara Foy, a Toronto-based holistic nutritionist. ‘That’s important to understand with respect to eating whole foods because they contain tons of nutrients, phytochemicals and enzymes that work synergistically to keep us healthy.’

Here are our must-eats to help you get your glow on.

Fatty Fish

• Fish that are high in omega-3 fatty acidshave incredible beauty benefits, including glowing skin and shiny strands. About three percent of the hair shaft is made up of omega-3 fatty acids. They’re found in cell membranes on your scalp and in the natural oils that keep your scalp and hair hydrated. While salmon is usually the superstar choice, Foy says mackerel, sardines and anchovies are even better. ‘They’re great because they’re at the bottom of the food chain, so they’re not living for very long, which means toxins like mercury do not accumulate in them.’

Red Bell Peppers

• Did you know that red peppers contain far more skin-boosting vitamin C than oranges? ‘Vitamin C is a pre-cursor to collagen production and is also an antioxidant,’ says Dr. Julia Carroll, a dermatologist with Compass Dermatology in Toronto. ‘When light hits your skin, it creates free radicals. These bounce around inside your skin and lead to DNA damage, which turns into aging.’ The antioxidants attach themselves to free radicals and neutralize them so that they can’t do damage. Loading up on red peppers will help keep your skin younger-looking.

Spinach

• Not only does spinach give you strength, but it’s also a major anti-ager. According to celebrity nutritionist Kimberly Snyder, author of The Beauty Detox Foods, it’s rich in beta carotene, which converts into the powerful anti-aging vitamin A. This nutrient is crucial for allowing proper moisture retention to the epidermis, helping to prevent wrinkles and remove dead skin. For premium absorption, pair spinach with a food that’s high in vitamin C. Try a squeeze of lemon in a homemade dressing drizzled over a spinach salad.

Coconut

• The water from coconuts is a great natural hydration aid and contains potassium, an electrolyte that helps move nutrients into our cells. Coconut oil, which is high in healthy fats, vitamins E and K and minerals, is one of the best natural nutrients for your hair, boosting growth and shine by moisturizing the scalp. It’s also highly effective in reducing protein loss when used as a pre-wash conditioning treatment ‘ protein loss can leave strands weak and prone to damage. You can also try swapping vegetable oil for coconut oil when cooking ‘ it has ahigh smoke point, which means it’s great for high-heat cooking.

Avocado Oil

• We all got the message about the benefits of eating whole avocados; now it’s the oil that’s getting all the attention. Avocados contain good amounts of vitamins A, D and E and omega-9 fatty acids ‘ one of the building blocks of healthy skin ‘ which is highly concentrated in the oil. All of these nutrients help to even out skin tone over time when added to your diet regularly. Avocado oil has a high smoke point, so it’s versatile enough to use when sautéing or roasting veggies or as a drizzle on a cold summer soup.

Eggs

• Whether you enjoy them sunny side up for breakfast or boiled and sliced cold over a green salad, eggs are serious healthy-hair helpers. One of their key ingredients is sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function (your body’s detox organ). Sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny locks, strong nails and glowing skin.

Garlic

• Truly one of nature’s best medicines,garlic also helps prevent breakouts and maintain clear skin. To make the most of its naturally antibiotic compounds, it’s best to crush or chop garlic and leave it on the cutting board for a few minutes before cooking.

Walnuts

• These nuts have omega-3 and omega-6 fatty acids, which help the body retain moisture, giving your mane a healthy-looking shine. The protein content of the walnuts helps boost hair follicles, making hair fuller and stronger.

Tomatoes

• Tomatoes are skincare superheroes, protecting you from sun damage thanks to their high antioxidant content. A recent study presented at The Royal Society of Medicine in London found that women who were given five tablespoons of standard tomato paste with 10 grams of olive oil every day for 12 weeks showed significant improvement in their skin’s ability to protect itself against UV damage.

Pumpkin Seeds

• These little wonders are packed with zinc, as well as vitamins A and K and omega-3 fatty acids, all of which are essential to building a healthy hair shaft. They’re also rich in fatty acids and vitamin C, which are important for producing sebum ‘ your skin’s natural oil ‘ to protect and repair skin.

Collard Greens

• All greens are great for our health, but collard greens are one of the most underappreciated. They are extremelyhigh in vitamin C, a major antioxidant that fights toxins (just one cup of collards provides 70 percent of the recommended daily allowance of vitamin C). If you’re trying to eat more raw meals this summer, try this take on the traditional taco: Mix ground walnuts with taco spice and a few dashes of tamari, top with salsa and roll in raw collard leaves.

Hemp

• Hemp seeds are made up of 30 percent pure protein and a full range of amino acids and essential fatty acids needed to maintain your skin’s structure. You can sprinkle a spoonful on cereal, or use hemp seed oil in dips or add it to your morning smoothie. According to a study noted in the Journal of Dermatological Treatment, symptoms of skin dryness and itching significantly improved after using hemp seed oil for 20 weeks when consuming one to two tablespoons a day.

Pineapple

• This sweet treat is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener. Drinking pineapple juice and munching on the fruit help the body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair, giving you a youthful appearance. Add it to your morning smoothie for a refreshing treat.

Oysters

• These saltwater delicacies do wonders for hair, nails and skin. ‘They’re a great source of dietary zinc, which is really important for the growth and function of skin cells,‘ says Dr. Carroll. ‘If you go out and order half a dozen oysters, that will give you 500 percent of your daily requirement.’

Oats

• For the love of your locks, you need to eat more oats. ‘They have high amounts of zinc, biotin, magnesium and potassium,’ says Foy. ‘A deficiency in these key nutrients can lead to more brittle hair and more breakage.’ For the perfect summer breakfast, Foy suggests making soaked oats in a Mason jar: Fill a small jar halfway with oats, top with your favourite milk (dairy, almond or soy) and spices (like cinnamon and nutmeg), and let soak overnight in the fridge. In the morning, you can add berries, nuts and seeds for added nutritional value.

How to Have Clear Skin Naturally

Getting clear, glowing skin can be a challenge for some people. Many ingredients in commercial products can cause further irritation and lead to more problems, especially if you have sensitive skin. Get clear skin naturally by avoiding harsh chemical products, and using a combination of natural cleansers, organic products, and healthy lifestyle habits to nourish and protect your skin.


Purchasing Natural Products

1.Purchase products made from natural ingredients. Staying natural doesn’t mean you have to avoid buying products from the store. Look for products that use natural ingredients.Opt for unscented products – fragrances are often chemical-based.Choose moisturizers, makeup, and deodorants that are paraben-free.[1]Check the ingredients for anything ending in –paraben, such as ethylparaben or propylparaben.Look for products that are noncomedogenic, meaning they won’t clog your pores.

2.Find brands that are all-natural. Some companies make cosmetics and beauty products that are natural and organic. They may be pricier than a regular store-bought product and you may have to shop for them online, but if your goal is to stay all-natural then consider some of these brands: Herbivore Botanicals, 100% Pure, Ilia Beauty, RMS Beauty, Alima Pure, Elate Cosmetics, Au Naturale, Gabriel Cosmetics, Lotus Pure Organics, Tata Harper, Beauty by Earth, Afterglow Cosmetics, Zuii Organic, Vapour, Nudus, Jane Iredale, Nu Evolution, and Biba Lips.

3.Avoid products with harsh chemicals.Even if you choose products that aren’t 100% natural, you should still check the ingredients label. Some chemicals are very common in everyday products and, according to the Food and Drug Administration (FDA), may be harmful. Check labels and only purchase products that do NOT contain the following:[3]Butyl acetate, butylated hydroxytoluene, coal tar, cocamide/lauramide DEA, formaldehyde, diazolidinyl urea, ethyl acetate, petrolatum (petroleum), triethanolamine, triclosan, toluene, talc, sodium laureth sulfate, propylene glycol, and phthalates.Be careful! Some products labeled as “natural” may still contain these chemicals, so be sure to check.

4.Use tea tree oil on breakouts. Treat acne breakouts with gels that contain at least 5% tea tree oil. This may be as effective as using the harsher chemical benzoyl peroxide.Many people are allergic to tea tree oil, so test it on an inconspicuous area first.Don’t use tea tree oil if you have rosacea.Don’t drink tea tree oil – only use it on your skin.Stop using this, or any product, right away if it causes skin irritation.

5.Wash your face every day. Wash one to two times a day with a gentle, oil-free cleanser to remove dirt and bacteria. Use warm water to wash, then splash your face with cool water to tighten your pores.

6.Keep your skin moisturized. Always use a natural moisturizer on your skin after bathing to keep your skin fresh and healthy. Get a moisturizer that suits your skin type, whether it’s dry, oily, or combination. Pat yourself dry after your bath or shower and apply lotion liberally. Choose a moisturizer with an SPF for everyday use.

7.Use cream or lotion when shaving.Always use shaving cream, lotion, or gel when you shave. Otherwise you can irritate your skin and are more likely to get breakouts, razor burn, or ingrown hairs. Use a clean, sharp razor. If you’re prone to skin irritation, shave in the direction your hair grows, not against it.

Creating Your Own Skin Care Products


1.Use green tea extract for acne. Get lotion with 2% green tea extract to use on breakouts. You can also try washing your face with diluted green tea (cool, not hot). Steep a cup of green tea for about 5 minutes, then set it in the refrigerator for 20 minutes to let it cool. Mix it with 2 cups of water and use it as a face wash.For small acne-prone areas, place a cooled, moist green tea bag over the affected region for several minutes.



2.Make a natural face mask. You can use many natural food products to make nourishing face masks. Try a banana face mask by itself, or mix mashed banana with honey and plain yogurt. Let your natural masks set for 10 to 20 minutes, then rinse them with cool water. Try a mix of 2 cups water with a teaspoon of apple cider vinegar to use as a natural toner. For dry skin, try a 20-minute mayonnaise mask.Test the mask on the skin of your forearm first to check for any negative reactions.Also consider trying fermented skin care!


3.Exfoliate with natural products.Exfoliating can clear your skin of old, dead cells and help fresh new skin to shine through. Make an exfoliating mask at home using fresh, natural ingredients. Try some of these natural methods, but remember that if using anything makes your skin sensitive or breakout, stop using it right away:Mix baking soda with water and apply it for 10 minutes before washing it off with cool water.[8] You can also try baking soda and honey! Avoid using baking soda on sensitive skin.Make an oil and sugar scrub by combining a tablespoon of brown or white sugar with two tablespoons of healthy oil, like coconut oil or olive oil. Massage this onto your face in small circles, then rinse it off with warm water.[9]Try other options like a coffee scrub[10]or oatmeal scrub![11]


4.Lighten scars with lemon juice. If you have acne scars on your chest or back, you may be able to lighten them and lessen their appearance using lemon juice. Wash and pat the area dry, then apply fresh lemon juice with a cotton ball. Wash this off after about 10 minutes. Do this weekly and you may lighten your scars over time.[12]Lemon juice can make your skin more sensitive to the sun, so be sure to cover up or wear sunscreen.


Changing Your Daily Routine to Improve Your Skin



1.Stay hydrated. Drinking enough water helps to keep your skin looking and feeling its best.[13] In general, men should drink around 13 cups of water and other fluids daily (about 3 liters), and women should aim for 9 cups (2.2 liters).[14]Drink more if you sweat a lot, work out, or live in a hot climate.



2.Protect your skin from the sun. Limit your exposure to the sun during the middle of the day (10:00 AM - 2:00 PM) when rays are strongest. If you must be in the sun for extended periods, be sure to wear protection like a wide-brimmed hat. Cover exposed skin or wear sunscreen of SPF 15 or higher. Too much sun can cause skin cancer and dark splotches on your skin.[15]Try to use sunscreen made from natural products, or consider making your own organic sunscreen at home.Reapply sunscreen every 2 hours, or more often if you’re swimming or sweating.[16]



3.Quit smoking. Smoking lowers blood flow to your skin and causes skin damage and early wrinkles. Stop smoking now to benefit your skin (and the rest of your body, too).[17] If you don’t smoke, don’t start.Talk to your doctor if you need help to quit smoking. There are patches, gums, and medications that can make quitting easier.


4.Limit how long you soak in hot water.Hot baths and showers can strip your skin of oils and cause dryness and irritation. Stick to warm, not hot, baths and showers and limit how long you soak.[18]Chemicals like chlorine found in pools and hot tubs can irritate your skin. Be sure to shower after swimming and soap off with a gentle cleanser to remove harsh chemicals.


5.Limit how many products you use.The average teen uses 15 to 25 cosmetic products every day.[19]Remember that the more products you use, the more chemicals you may be exposing your skin to on a regular basis. Wearing a lot of makeup can make your skin oilier and more prone to breakouts. Try to use minimal makeup and products and stick to those with simple ingredients.Always remove your makeup before you go to sleep.


6.Leave your face alone. It can be tempting to pick at acne or scars, but do not rub or touch your skin lesions. In fact, avoid touching your face unless you’ve washed your hands first, as oil and germs from your hands can contribute to breakouts.


7.Decrease your stress level. High stress can make your skin more sensitive and prone to breakouts.[20] Tryyoga, meditation, deep breathing, taking a walk – anything that helps you relax. If you have a stressful lifestyle due to work or family, practice mindfulness meditation or learn stress management skills.


Eating for Clear Skin

1.Eat lots of fruits and vegetables.Eating a generally healthy diet may be linked to having clearer, healthier skin.[21]Base your meals on whole grains and fresh fruits and vegetables. Try to eat a “rainbow” diet, including produce of many different colors in your meals – this is a great way to get the vitamins and nutrients you need.


2.Choose good fats. Stay away frombad fats in your diet, which may worsen the condition of your skin.[22]Choose fish and poultry over red meat, remove poultry skin before eating, and cook with olive oil instead of butter.Nuts like walnuts and cashews have lots of good fats and make a great snack.


3.Opt for whole grains. Eating refined carbohydrates like sugar and white breads may be detrimental to your skin’s health. Limit sugar in your diet by minimizing how many sweets and colas you have. Opt for whole grains like whole wheat pastas, breads, oats, and quinoa.[23]


4.Get plenty of vitamin C. Getting sufficient vitamin C in your diet may contribute to healthier skin.[24] Include fresh fruits and vegetables in every meal, especially some of the produce highest in vitamin C such as: Citrus fruit and juice, like orange and grapefruitTropical fruits like cantaloupe, kiwi, mango, papaya, and pineappleStrawberries, blueberries, blackberries, raspberries, cranberries, and watermelonBroccoli, cauliflower, and brussels sproutsPeppers (green and red), tomatoes, and potatoes (sweet and white)Leafy greens like cabbage, spinach, and turnip greens


5.Exercise 5 days a week. Exercising regularly can make your skin glow.An aerobic workout increases your heart rate and breathing rate. Walking, slow jogging, biking, and swimming are good options. Aim to get at least 30 minutes of aerobic activity at least 5 days per week.[27]Be sure to wash your face after your exercise routine – sweat and dirt can clog your pores.

7.Visit a nutritionist or naturopathic doctor. A nutritionist can help you learn what kinds of food are both good and bad for your skin. A naturopathic doctor can give you great advice about getting clear skin while remaining completely natural. They even have their own skin care products which are all natural.