Josh Perez Fitness

A balanced diet is an essential prescription for healthy and vibrant skin. The good news is that the foods that happen to be good for your skin are also good for your overall health. Many people find that the appearance of aging skin, wrinkles, thickening, discoloration, and decreased elasticity — is one of their biggest beauty concerns. While genetics largely determines when your skin starts to show these signs of aging, and the extent to which it shows them, environmental damage to your skin, as well as damage you cause yourself through lifestyle choices, can greatly accelerate this process.

Skin damage occurs as a result of oxidation, a chemical process in which unstable molecules called free radicals steal electrons from healthy cells. The most damaging oxidative stressors that we expose ourselves to are smoking and sunlight. You’re probably familiar with some antioxidants, such as vitamin C, vitamin E, selenium, and vitamin A (in the form of beta-carotene). Others, which you may be less familiar with, are collectively known as phytochemicals (there are hundreds of them), and they are found in foods such as fruits, vegetables, nuts, seeds, and beans.

To keep your skin looking youthful – well protected, and nourished focus on the foods that are good sources of the following nutrients and youthful skin antioxidants:

Vitamin C
Vitamin C is involved in the production of collagen (which keeps skin firm) and protects cells from damage caused by free radicals. Scientific studies have found that when lab animals eat vitamin C — fortified food, their skin is better able to fight oxidative damage. It’s important, then, to replenish your skin’s vitamin C stores every day by eating plenty of fruits and vegetables. Good sources include bell peppers (red, green, and yellow), broccoli, cantaloupe, mangoes, oranges, pineapple, snow peas, strawberries, tomatoes, and watermelon. Best Vitamin C Supplement

Vitamin E
Vitamin E helps protect cell membranes and guards your skin against damage from the sun’s UV radiation. Some research has suggested that vitamin E may work in combination with vitamin C to provide an extra degree of anti-aging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, this nutrient should come from your diet, not from high-dose pills. It’s best to stick with food sources like wheat germ, fortified whole-grain cereals, nuts and seeds, olive oil, Swiss chard, and spinach, as well as the small amount of vitamin E found in a multivitamin. Best Vitamin E Supplement

Beta-carotene
Beta-carotene, another antioxidant that’s critical for skin health, is converted to vitamin A in the body and is involved in the growth and repair of body tissues. It may also protect your skin against sun damage. In extremely high doses, however, pure vitamin A from supplements can be toxic, so be sure to avoid them unless a doctor has recommended them and is closely supervising you. Beta-carotene from foods like apricots, cantaloupe, carrots, red bell peppers, mangoes, pumpkin, and sweet potato is sufficient and entirely safe for your skin.
Best Beta – Carotene Supplement

Selenium
Selenium is an antioxidant mineral that helps protect the skin from sun damage; it also helps the skin maintain firmness and elasticity. Selenium obtained from food has been shown to reduce sun damage and even prevent some skin cancers in animals. Be sure to avoid selenium supplements, however. The Nutritional Prevention of Cancer Trial found that people with a high risk of nonmelanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squamous cell carcinomas. The best food sources for selenium are Brazil nuts (no more than 1 or 2 nuts a day because the selenium is so concentrated), tuna (canned, light), crab, oysters, whole-wheat pasta, lean beef, shrimp, whole-wheat bread, turkey, wheat germ, chicken breast, mushrooms, and eggs.
Best Selenium Supplement

Omega-3 Fatty Acids
Although not classified as antioxidants, omega-3 fatty acids help maintain cell membranes so that they are effective barriers — allowing water and nutrients in but keeping toxins out. These healthy fats also reduce inflammation throughout the body, which may translate into fewer skin breakouts. Omega-3s also seem to offer the skin protection against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell skin cancer than those who got very little omega-3 fats from food. Good food sources include wild salmon, herring, mackerel (but not king), sardines, anchovies, flaxseed, walnuts, and soybeans.
Best Omega-3 Fatty Acids Supplement

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What SkinCareRx is:

SkinCareRx.com was created with the intention of making dermatologist and spa-grade, clinically active skin care more accessible. Each line SkinCareRx carries is carefully evaluated for effectiveness and is personally tested by thier estheticians and staff.

Founded in 1999, SkinCareRx brings together the experience and knowledge of world-renowned dermatologist and cosmetic laser surgeon Dr. Mark B. Taylor. SkinCareRxs’ goal was to create an informative, easy-to-navigate site that made it possible for anyone to assemble a customized skin care routine based on individual skin care concerns and skin types. And, for those that are still overwhelmed and don’t know where to start, they wanted to have informed, well-trained estheticians on staff to answer their questions and guide them in their quest for perfect skin.

SkinCareRx has a wide range of categories to find what is right for you including:

• Featured Brands
• Shop For Skin Type
• Shop By Treatment
• Shop By Condition
• Shop By Category

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As people get older, collagen and elastin production slows down and wrinkles and lines can begin to develop. Creams and fillers can help with these cosmetic issues, but experts agree that nothing helps prevent skin damage like proper sun protection. Your skin does have some ability to repair itself, so no matter your age, it’s important to do everything you can to prevent further damage. Here are some tips for aging skin prevention and treatment:

DO:

• Use sunscreen every day. If you are going to be in the sun, lather on sunscreen with a sun protection factor (SPF) of at least 30. For everyday protection, choose a moisturizer and/or foundation with an SPF. “The best thing any person can do for their skin is to use a moisturizer with sunscreen.
• Use a rich moisturizer. By keeping the top layer of skin moist, a moisturizer gives you a better base for makeup and prevents the dryness and flaking that can make skin look older.
• Use a prescription vitamin A cream. The prescription cream tretinoin, a vitamin A formulation, has been approved by the FDA to treat fine wrinkles, roughness, and age spots due to sun damage and aging skin.
• Use alpha-hydroxy acids. In concentrations of less than 10 percent, skin care products with these naturally-occurring acids are sold over the counter in creams and lotions. Some studies show they may reduce fine wrinkles.
• Use Hydroquinone. Skin bleaching products containing hydroquinone may be effective in lightening age spots.

DON’T:

• Expose unprotected skin to the sun. Make up for the vitamin D you’ll be missing with fortified foods or ask your doctor about supplements.
• Use tanning beds or sunlamps. These aren’t the “safe” tanning alternative they’re often touted as, and their ultraviolet light can still harm skin. Think of yourself as cooked human meat.
• Smoke, cigarette smoking is not only a disgusting habit but will damage the skin and cause wrinkles.

Protecting against skin cancers is arguably the greatest benefit of sunscreen, after its anti-aging properties. For both these reasons, people should know that the best thing they can do for their skin is protect it from the sun.

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