The condition of our skin is a true reflection of our internal health. Beautiful and healthy skin must start from within.
Clean & Lean asked leading skin expert, Dr Saira Vasdev, for her tips for bright, glowing, blemish-free skin:
“Taste the Rainbow”
Eat a wide range of colourful fresh fruit and vegetables. They contain powerful antioxidants such as betacarotene, lycopene, vitamin C and E which will protect your skin cells from damage and promote skin cell turnover ensuring that you have a bright complexion and soft and supple skin. Antioxidant rich foods will also work synergistically with your SPF to reduce sensitivity to the sun so are great for controlling conditions such as Rosacea, Eczema and Psoriasis.
“Power up the Protein”
A diet which includes lean meats, fish and eggs are important to keep building new collagen which is responsible for the structure, strength and elasticity of our skin. Oily fish is also rich in essential Omega-3 and Omega-6 fatty acids which work to hydrate cells and repair cell membranes restoring the skin’s barrier and locking in moisture. Their natural anti-inflammatory effect also helps to calm redness and heal blemishes. Add Clean and Lean vegan protein to your morning smoothie; this will boost your protein intake simply and tastily.
“Complex your Carbs”
Make carbs your friend. Opt for low GI carbohydrates such as brown rice, beans and pulses as they are broken down more slowly during digestion and release sugar more gradually into your bloodstream. This acts to stabilise insulin levels which means you are less likely to snack on sugary foods. High sugar loads in the body are damaging to skin’s collagen due to the process of glycation where sugar molecules stick to your collagen fibres making them ineffective. This process of glycation leads to wrinkles, altered texture and sagging of the skin – so complex carbs are worth adding into your diet.
“Spice up your Life”
Turmeric, garlic and ginger not only taste great but have powerful anti-inflammatory properties which is great for healing stressed out and damaged skin. Garlic contains sulphur which is wonderful for banishing blemishes and turmeric has been used for centuries in Ayurveda to treat pigmentation and even out skin tone.
“Go Nuts!”
Nuts, seeds and their oils are a rich source of essential Omega 3 and 6 fatty acids which are vital for protecting the skin’s barrier and keeping the skin moisturised. Brazil nuts, almonds, walnuts, flaxseed, pumpkin and sunflower seeds are all good options when eaten in their natural unprocessed forms. Brazil nuts are also rich in zinc and selenium which are essential minerals for calming redness and repairing the skin.
“H2..Oh you glow”
Drinking plenty of water and staying hydrated is fundamental to healthy skin. It keeps the skin plump and smooth lessening the appearance of fine lines and wrinkles, facilitates cell metabolism helping the absorption of vital nutrients, and flushes out toxins which damage the skin and accelerate the process of ageing. Aim to drink between 6-8 glasses of water per day. Drinking Clean and Lean tea is a great way to up your hydration if you are bored of drinking endless bottles of water. Flavouring your water is another great way to hydrate in a more interesting and tasty way; add lemon to your morning glass of water not only to kick start your metabolism but also to flush out toxins. Lemon also contains the super antioxidant Vitamin C which stimulates collagen production and will keep your skin firm.
“Nourish your skin from the outside in”
Finally, maximise your skin’s radiance by choosing skin care products that will nourish your skin from the outside in. Opt for an antioxidant serum containing pure forms of Vitamin C such as Skinceuticals CE Ferulic acid which will penetrate deep into your skin protecting your cells from free radical damage. Topical antioxidants also help to clarify skin tone, refine texture and firm the skin by stimulating collagen production. When choosing a moisturiser opt for a humectant based product for more effective and long lasting hydration. Hyaluronic acid and glycerin are key ingredients to look for in your hydrator as they bind water molecules into the skin. I recommend HealGel Face as its triple phase hyaluronic acid complex provides and instant firming and plumping effect, and has additional anti-ageing benefits.
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For more advice from Dr Saira, you might like to book a consultation with her or read some of our other blogs.
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