By Angela Epstein
Glowing skin is not only a sign of a well-cared-for complexion; it often signifies overall good health and well-being. So are there simple ways to improve the health of the body's largest organ? Angela Epstein takes you through the skin's healthy alphabet.
A Is for Alcohol
Excessive alcohol intake can block the production of the body's antidiuretic hormone. As a result, too much drinking makes the skin dehydrated and prone to wrinkles.
Alcohol also widens blood vessels and increases blood flow to the skin, which can lead to thread veins, a reddened "drinker's nose" and the skin condition rosacea, which causes a red rash or flushed complexion. The skin condition psoriasis, which leads to red scaly patches over the body, can be another side effect of heavy drinking.
B Is for Beauty Sleep
While we are asleep, the body concentrates on tissue repair. Many cells show increased production and a reduced breakdown of proteins. Because proteins are the building blocks for cell growth and the repair of damage from factors such as ultraviolet rays, deep sleep may indeed be beauty sleep.
C Is for Carbon Monoxide
This is present in cigarette smoke and is known to cut off peripheral circulation -- the small blood capillaries that feed the skin. Smoking also stops the body's absorption of vitamin C -- an antioxidant which is also an essential ingredient for the growth of new collagen. Giving up smoking will help skin retain a healthy appearance.
D Is for Dust
This is a major allergen for eczema sufferers. To reduce dust in the house, vacuum regularly, and choose sofas with leather or leather-look coverings, as these are easy to wipe clean.
Replace curtains where you can with roller blinds. Dust mites also thrive between 64 degrees and 75 degrees, so keep rooms cool. Humid air can cause mold and dust-mite growth, both of which irritate eczema, so use a dehumidifier.
E Is for Essential Fatty Acids
If you suffer from itchy, flaky or inflamed skin, the chances are you are not eating enough essential fatty acids. Foods to choose are oily fish such as sardines, mackerel and pilchards, nuts and seeds.
F Is for Flushed Face
This can be the result of eating the wrong foods.
Flushing happens when blood vessels in the skin dilate. A wide range of causes include hot drinks and alcohol. Eating large amounts of the flavor enhancer monosodium glutamate (MSG) -- used especially in Chinese food -- can give rise to a type of red face known as Chinese Restaurant Syndrome. Chemicals found in beer, cider, wine, desserts, fried and frozen vegetables, fruit juices, frozen prawns and shrimps, and milk products may cause flushing, too.
G Is for Gut
A poor complexion may be a sign of problems in the gut. If you suspect a link, keep a note of everything you consume for a few weeks to see whether any particular food irritates your digestive system and skin.
Increasing the amount of fiber in your diet helps to clear out the digestive system.
H Is for Honey
This has long been recognized for having skin-softening and moisturizing qualities. However, one of its constituents, inhibine, also has mild antiseptic properties. This makes it helpful for treating mild, acne-prone skin. Clinical trials at the Waikato Hospital in New Zealand have successfully used manuka bush honey to treat leg ulcers and pressure sores.
I Is for Iron
If skin appears pale, this could be due to a lack of iron, a problem which affects nearly 80 percent of women. The pallor is caused from too little hemoglobin, a molecule that carries oxygen in the blood. The richest source of iron comes from red meat, tuna and sardines and lentils.
J Is for Junk Food
According to a U.S. study, pimples can start when the digestive tract quickly absorbs refined, starchy carbohydrates from white bread, potatoes or sugary soft drinks.
These foods cause blood sugar to climb rapidly, causing the release of insulin into the bloodstream. Insulin helps cells soak up the excess sugar in your blood, but it is released alongside another substance called IGF-1.
These two chemicals boost the production of testosterone, the male hormone that, in turn, can cause the skin to overproduce oily sebum that plugs up pores and leads to acne.
Excess sugar is also a cause of premature aging. Over time, too much sugar can result in a process known as glycation, which, at a molecular level, can damage collagen in skin, cartilage and ligaments, making them lose their elasticity.
K Is for Vitamin K
Getting enough vitamin K could prevent the appearance of thread veins. Though small amounts exist naturally in the gut, it is best to boost intake with dietary sources such as green leafy vegetables like broccoli and spinach.
L Is for Laughter
When we laugh, we take in more oxygen, which temporarily boosts blood pressure and heart rate. This then causes the capillaries close to the skin's surface to dilate.
These capillaries become filled with blood, which then feeds the skin with an increased supply of oxygen and nutrients, making it appear healthier.
M Is for Making Love
According to research carried out at the Royal Edinburgh Hospital, people who make love three times a week look between four and seven years younger.
This is because sex is an aerobic form of exercise that promotes skin renewal. Vigorous action during sex means higher levels of oxygen are being pumped around the body, bringing blood flow and nutrients to the skin's surface. Thanks to blood being pumped around the body, fresher skin cells lying deep down in the skin are pushed up higher to the surface of the skin.
Next: N Is for Nuts >
