The A to Z of Healthy Skin

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.

N Is for Nuts

Nuts are high in
essential fatty acids, which help to replenish collagen, naturally
moisturize and promote skin firmness. Nuts also contain
anti-inflammatory properties, which help to ensure that the skin stays
smooth and un-pimpled. Particularly effective are hazel nuts and brazil
nuts.

O Is for Oats

Bathing in oat-based
solutions can help
problem skin. Anecdotal evidence suggests that the anti-inflammatory
compounds in porridge oats can help conditions such as psoriasis and
eczema. Fill a sock or stocking with porridge oats and place in water
for 20 minutes while bathing.

Research conducted by University of Alberta scientists has
also
discovered that betaglucan, a soluble fiber found in the cell walls of
oat kernels, can effectively reduce facial fine lines, deep wrinkles
and skin roughness. Unlike Botox injections, this latest version of
anti-wrinkle therapy can be applied topically as gels or creams.

P Is for Parabens

Many chemicals found in cosmetic and
personal hygiene products can have a detrimental effect on the skin.
Among these known irritants are a group of chemicals called parabens.
Prefixed by methyl, propyl, butyl and ethyl, they act as a preservative
to prolong shelf life and inhibit microbial growth. However, they are
also toxic substances and can cause allergic skin reactions.

Most products will list parabens in the ingredients.

Q Is for Q10 Coenzyme

Q10 is a powerful antioxidant and
energy nutrient found in every cell in the body, in particular, the
heart and liver. It acts as a catalyst, sparking the manufacture of
energy molecules in each cell. It is also important for maintaining
healthy skin. As we get older, levels of Q10 in the skin are below
optimum, resulting in lesser ability to produce collagen and other
important skin molecules.

Aim for a daily dose of 30 to 100 milligrams, and look out for
skin creams that contain Q10.

R Is for Radiation

Radiation from mobile phones could
trigger skin allergies, according to research carried out at Unitika
Hospital in Kyoto, Japan. Scientists claim that microwaves emitted by
mobile handsets can worsen allergic reactions to dust mites and pollen.
The researchers believe that mobile radiation can "excite" antigens --
substances which cause allergies -- in the bloodstreams of susceptible
people.

S Is for Stress

Cutting down on stress could result in fewer skin problems for
adults.

Though teenage acne is often linked to hormonal changes, adult
acne is often linked to stress. When a person is under stress, the
adrenal gland is stimulated into producing sebum -- the oily substance
that keeps the skin moisturized. Excess sebum then meets with pollution
or chemicals on the surface of the skin, causing it to clog the pores.
Once a pore becomes blocked, it can then become infected.

T Is for Towels

Eczema itself is not infectious, but
sufferers carry a bug on their skin, which can cause impetigo in
nonsufferers. If you are an eczema sufferer use separate soft cotton
towels to avoid spreading infection. Dab dry, as rubbing can irritate
the skin.

U Is for Ultraviolet Rays

Though prolonged exposure to the
sun is linked to aging and skin cancer, a team from the University of
Manchester claims that catching some ultraviolet rays at specific times
of day and not wearing sunscreen could benefit health by helping the
body to produce vitamin D [from direct sunlight]. Vitamin D promotes
the absorption of calcium and phosphate from food, and is essential in
the formation of bones and teeth.

V Is for Vitamin A

This
is essential for replenishing skin
cells. It is best taken by eating vegetables that contain a large
amount of beta carotene, which is turned into vitamin A by the liver.

Beta carotene is an important antioxidant, which is vital for
skin health. Antioxidants track down and destroy harmful free radicals
in the body that can cause damage to your cells. Beta carotene-rich
vegetables include green leafy varieties such as broccoli, or carrots
and dried apricots.

W Is for Workout

Just as exercise is important for general
fitness, the muscles of the face also need a workout. Doing facial
exercises can prevent the skin from sagging especially around the jaw
line.

Exercises can include grimacing, opening the mouth wide and
closing it again, and raising and relaxing the eyebrows.

X Is for Xerosis

Xerosis is the medical term for dry skin,
which can leave the skin red and itchy as well as looking cracked. Dry
skin is more common in people with an underactive thyroid, and its
incidence increases with age. Air conditioning, central heating and
swimming in chlorinated water may increase the risk.

Use specialist soaps, such as coal tar, as well as bath oils.

Apply an emollient after bathing and when itchy.

Y Is for Yogurt

Eating natural or probiotic yogurt will help
maintain the population of so-called gut-friendly bacteria that live in
the digestive tract. When friendly bacteria are outnumbered by harmful
bacteria, it can lead to skin problems.

Fungal and inflammatory skin conditions such as dandruff,
acne, candida
yeast syndrome, certain types of eczema, nail infections and even
athlete's foot are some of the problems that can arise when pathogenic
bacteria and fungi gain power in the gastrointestinal tracts and on our
skin.

Z Is for Zinc

This is vital for the growth and repair of the
skin and for a fresher complexion. It also plays an essential role in
healing as well as preventing stretch marks and scar tissue.

Deficiency can be spotted when skin becomes excessively dry,
oily, heals slowly or is prone to infections. Foods rich in zinc
include red meat, oysters and nuts. Alternatively, you can take a zinc
supplement every day. The recommended daily allowance is 15 milligrams
per day.

Source: Daily Mail; London
(UK). Powered by Yellowbrix.