Healthy Diet, Healthy Skin

By: Van Le

The saying “you are what you eat” didn’t happen by accident.  More Americans are realizing that what we put in our bodies dictates how well we think, look and feel.  Eating is the body’s way of obtaining the nutrition and vitamins required in order for the body to function properly.  Consuming the right kind of food can increase our energy level, lead to healthier-looking skin, and boost our self-confidence.  Americans spend billions of dollars each year on beauty products that promise to hide blemishes, cover under-eye circles, and conceal wrinkles; however, these products only temporarily fix what’s on the outside.  In order to have truly healthy skin, we must monitor our food intake and eat food that allows our body to naturally generate that coveted healthy glow.

Water:  Everyone knows that we should drink at least eight 8-ounce glasses of water each day, but not everyone does.  Seventy percent of the body is comprised of water, which is vital to cellular replenishment..  Water also helps flush bodily toxins and regulate our body temperature.   Try to limit caffeine and alcohol intake, as they can lead to dehydration and cause dull, dry skin.  If you think water is too plain, try adding lemon slices or cucumber for a hint of taste.

Low-fat dairy products:  Milk, low-fat yogurt, and low-fat cheese all contain vitamin A, a key ingredient in most anti-aging, anti-acne and anti-wrinkle products.  Vitamin A strengthens the skin, helps repair and restoration processes and prevents wrinkles.  The recent frozen yogurt craze has helped increase consumption of dairy products, however, it is important to remember that a cup of yogurt topped with candy, caramel, and other processed sugary treats can be counterproductive.  Instead, choose healthier fresh fruit toppings such as blueberries and strawberries.

Antioxidants: Fruits like berries and pomegranates are filled with antioxidants, which have been proven to protect the skin against UV damage such as wrinkles and dark spots.  They also protect the skin from free radicals, which are organic molecules responsible for tissue damage and aging.  According to antioxidantskincare.org, “when free radicals attack healthy skin cells, they cause the cell to decay,” which can lead to cancer, cardiovascular disease and speed up aging.  Antioxidants neutralize the production of free radicals.

Omega 3:  Walnuts, flaxseeds and salmon contain essential fatty acids that prevent harmful substances from entering cells.  They help regulate cell functions and maintain skin elasticity, leading to soft and healthy skin.  A diet filled with omega 3 will result in radiant skin, stronger hair and overall good health.  Our bodies cannot produce omega 3, therefore, it is important to add omega 3 to our diet.

Whole grain:  Wheat products such as bread, pasta, and cereal contain plenty of vitamin B, which can even out skin tone and help the skin maintain moisture.  Whole grain products help replace dead skin by stimulating cell growth on the epidermis, the skin’s outer layer.  Increase your consumption of whole grains by replacing white bread, pasta and bagels with wheat products.  Most likely, you won’t even taste the difference.

Makeup can create the illusion of healthy skin, but true healthy skin starts and ends with a proper diet.  A healthy diet is an essential way to achieve not only radiant skin, but also a radiant lifestyle.

Van Le is a staff writer for the CSU Daily Titan and writing intern for Vivoderm Laboratories in Los Angeles, California. She is currently pursuing a Journalism degree at California State University, Fullerton.

For the latest findings on natural skincare, you can also link to http://bestskincareforme.com

Anti-Oxidants And Sun Damaged Skin

Sun damage or photo damage produces both skin cancers as well as photo-aging. Photo-aging shows itself on the skin as wrinkling, scaling, dryness, and mottled pigmentation. Ultra-violet light is absorbed by skin, which in turn produces a photo-chemical reaction.
The UVA light is absorbed by both DNA as well as urocanic acid, the photo-chemical reaction produces oxidation of both DNA, nucleide acid, and protein, as well as lipids, this is known as oxidative damage. Anti-oxidants have been evolved to protect against, and reverse some of the damage produced by sunlight. An anti-oxidant mechanism is very advanced in plants that protect against the damage from sun exposure.

Oxidation:

Oxidation is produced by reactive oxygen molecules. The DNA absorbs ultra-violet light mostly in the UVB (290-320 manometres) range. This produces damage mainly within the epidermis. UVA (320-400 manometres) penetrates deeper into the skin and produces damage in the epidermis, the dermis as well as affecting blood vessels. The UVA has a much more oxidizing effect on cells.

The carcinogenic or cancer forming effects of ultra-violet B produce mutations within the DNA. This initiates tumours within the epidermis. The UVA promotes these tumours as it has much more oxidizing stress on the skin than UVB. It may as a result be more cytotoxic and immunosuppressive.

Sunscreens:

Sunscreens certainly protect against ultra-violet light, the sunburning spectrum is UVB and sunscreens are very effective. Ultra-violet A is the most difficult to protect against. It is important to realize that the SPF numbers are calculated with an amount of sunscreen on skin that exceeds what most of us put on our own skin.

The SPF is calculated with a quantity of 2mg. of sunscreen per centimetre2. Most people will put on about half to one quarter of this when used as sun protection. Unfortunately, low quantities of sunscreen of per centimtre2 will have minimal sun protective effects. Usually if 5mg. per cm.2 of sunscreen is applied to the skin, the sun protective factor is in the region of an SPF of 3.

Anti-Oxidants:

Anti-oxidants play a significant part in the protective and repair mechanisms within animals and plants. This can be achieved by anti-oxidants that are produced within the skin itself or by those consumed or applied from plants. The anti-oxidant effects can be divided into those that have their protection through enzymes, and those that tend to reduce the quantity of hydrogen peroxide as well as lipid hydroperoxides.

Topical Anti-Oxidants:

The use of topical anti-oxidants has certain requirements, these have to be stable as well as being cosmetically acceptable. It is clear that anti-oxidants have a photo-protective benefit. The physiological anti-oxidants include vitamin C, vitamin E, and ubiquinol. Vitamin C is water-soluble and is a free radical scavenger, it is required for collagen synthesis and may inhibit elastin formation in the dermis.

It may also reduce pigment synthesis, as well as enhance epidermal barrier function. For it to be active it must be present on the skin at a pH of 3.5 or lower in order to have an anti-oxidative effect. Vitamin E is different from vitamin C, in that it is lipid soluble, there is evidence that combining vitamin E and vitamin C may be of some benefit. Other anti-oxidants to be considered will be selenium as well as zinc.

Plant Anti-Oxidants:

Plants synthesize vitamin C, vitamin E and flavones, and polyphenolic compounds.

• Silymarin
• Soy isoflavones
• Tea
• Polyphenols

These are all potent plant anti-oxidants.

Silymarin:

This is a Milk Thistle extract, the main component in terms of anti-oxidants is silybyn. This prevents lipid peroxidase action. It also has been shown to inhibit tumour promotion in animals.

Soy isoflavones:

Soy has been connected with a reduction in cardiovascular disease, and in some incidents’ of breast cancer when taken by mouth in large quantities. It has a phytoestrogen effect, which can reduce menopausal symptoms. The isoflavones are genistein and gaidzein. The genistein has a collagen synthesis effect. It is also anti-cancer. It has been used both orally as well as topically.

The genistein is a powerful scavenger of peroxyl radicals. This has a significant reduction in lipid peroxidase activity. It has been shown to reduce redness in the skin of mice which are subject to ultra-violet A. It also has an anti-inflammatory effect. The use of this compound reduces the immune suppression effect of ultra-violet light.

Tea polyphenols:

Tea is fermented initially to green, and then to black tea. The drinking of black tea has been shown to reduce the frequency of squamous cell carcinomas. Work done with green tea both topically and taken orally, shows that it reduces the ability of ultra-violet to produce skin cancers and redness, particularly in animals. The possibility of combining tea, plus vitamin E, to work together as anti-oxidants is interesting.

Much more work needs to be done in order to establish how combining anti-oxidants with sunscreens will have a very beneficial effect on reducing sun damage to skin.

Protecting Your Skin From Sun Damage

Why Use Sunscreen?
There appears to be some confusion about the messages people are getting about sunscreens and why they’re so important. Some use sunscreens to prevent sunburn, whereas others use sunscreens to improve sun tanning. Some wish to avoid the wrinkling associated with sun exposure, and others believe that sunscreens prevent all types of skin cancer, yet others seem to believe that…

What Is A Sunburn?
There are two major types of UV sun damage: UVA-type damage, with light wavelengths of 340-400nm, and UVC-type damage, which includes light wavelengths of up to 340nm. UVA-type damage can cause the skin to tan and may cause very weak burns, while UVC-type damage causes skin to burn.

Frequently Asked Questions About Sunscreen and Sunburns
How Much Sunscreen Should I Apply?
How Often Should I Apply Sunscreen When I’m Out In The Sun?
How Long Before Sun Exposure Should I Apply Sunscreen To My Skin?
Sun Protection Factor (SPF) - What Is It?
Why Is It Important To Use Sunscreens During Childhood?

Anti-Oxidants and Sun Damaged Skin
The UVA light is absorbed by both DNA as well as urocanic acid, the photo-chemical reaction produces oxidation of both DNA, nucleide acid, and protein, as well as lipids, this is known as oxidative damage. Anti-oxidants have been evolved to protect against.

Sun damage or photo damage produces both skin cancers as well as photo-aging. Photo-aging shows itself on the skin as wrinkling, scaling, dryness, and mottled pigmentation. Ultra-violet light is absorbed by skin, which in turn produces a photo-chemical reaction.

The UVA light is absorbed by both DNA as well as urocanic acid, the photo-chemical reaction produces oxidation of both DNA, nucleide acid, and protein, as well as lipids, this is known as oxidative damage. Anti-oxidants have been evolved to protect against, and reverse some of the damage produced by sunlight. An anti-oxidant mechanism is very advanced in plants that protect against the damage from sun exposure.

FAQ on Sunscreens and Sunburns

1. “How Much Sunscreen Should I Apply?”

The average user of sunscreen tends to use significantly less sunscreen than the amount required to achieve the SPF listed on the container.

2. “How Often Should I Apply Sunscreen When I’m Out In The Sun?’”

Many experts recommend that frequent application during sun exposure is required. However, a group of children were tested by spreading on 1 application of sunscreen to one side of their bodies, and four applications to the other.

They then spent 6 hours in the sun. One application provided the same level of protection as four applications, confirming the adequacy of a single daily application of a sunscreen in that situation.

3. “How Long Before Sun Exposure Should I Apply Sunscreen To My Skin?”

As molecules of sunscreen are present in their active state in the sunscreen, sunscreens work immediately upon application. The only reason for application early is to allow absorption into the skin so that the sunscreen is less likely to be washed off, should the person be entering the water. Even so, modern sunscreens are quite resistant to removal from the skin.

4. “Sun Protection Factor (SPF) - What Is It?”

SPF is the ratio of the minimal ultraviolet dose required to produce redness with and without a sunscreen. For example, if it took ½ hour for your skin to become sunburned without any sunscreen, then for a sunscreen that has a 15 SPF rating, you could stay in the sun for 15 times longer (or 7.5 hours) before you get sunburned. This is provided, of course, that you’ve applied the sunscreen properly so that you’re getting the prescribed protection.

5. “Reactions To Sunscreens?”

Sunscreens can be both an irritant and an allergen, though allergic reactions are rare. Irritant reactions, however, abound. One classic error in sunscreen application is to put a large amount of sunscreen on the forehead. Perspiration and gravity can cause the sunscreen to migrate down your forehead into your eyes, causing a stinging sensation. Some people attribute this to an allergic reaction and discontinue use. It’s also important to wash your hands after applying sunscreen, since rubbing your sunscreen covered finger near your eyes can induce an irritant reaction.

6. “Why Is It Important To Use Sunscreens During Childhood?”

It appears that a great deal of time can elapse between actual sun damage and the development of skin cancer or other skin problems like photoaging. Therefore, it is important to protect your skin from an early age when you are out in the sun.

7. “Sunscreens And The Elderly?”

Many elderly people can become quite obsessed by sun avoidance, and their quality of life can suffer. Sometimes, if they are diagnosed with an actinic keratosis or basal cell carcinoma, they can become anxious and almost leap from shadow to shadow. However, few of them are likely to develop new skin cancers from present sun exposure. As long as they are prudent about avoiding excessive sun exposure and protecting their skin to prevent sunburn, they can continue to enjoy time outdoors.

8. “Can Sunscreens Prevent Cancer?”

There is clear evidence that sunscreens are helpful in preventing actinic keratoses, which are warty lesions that can occur on sun-exposed skin of the face or hands. Research has shown that these lesions can develop into a cancer called squamous cell carcinoma, and that this is linked to a cumulative exposure to the sun.

However, there is surprisingly little evidence that sunscreens have much effect in preventing another kind of skin cancer called basal cell carcinoma, or for malignant melanoma. For malignant melanoma and for basal cell carcinoma, the character and timing, that is, the type of sunlight and your age at the time of the exposure to the sun appears to be more important than the cumulative dose.

Adapted from an article by David I. McLean, MD, and Richard Gallagher, MA.