Beautiful Skin from the Inside Out
I’m convinced that 80% of having beautiful skin regardless of your actual condition comes from the inside. That statement involves three aspects:
1. What you put in your mouth (includes solids, liquids and supplements)
2. What you believe
3. Exercise
I will talk extensively about each one of these points. For now, we are going to focus on the first point in terms of basic nutrients for the skin.
Healthy, glowing, beautiful skin begins with diet and water intake. We all have heard that “we are what we eat,” and I can’t agree more. Let me explain.
All bodily functions are directly related to nutrition. Foods are broken down into basic molecules that are delivered to every cell in our body. They are used to form new cells, repair damage, and conduct all biochemical reactions in our systems.
Skin is nourished by blood, through capillaries and arteries.
Good food choices are the crucial building blocks of life. They help to hydrate our skin cells, as well as regulate oil production and overall function of the cells.
The Nutrients:
Vitamins
Vitamins are needed for the many processes that are carried out by the cells and for the production of many biochemicals necessary for life. Without vitamins, the body cannot operate and will eventually die. There are two categories of vitamins: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E and K; water-soluble vitamins include vitamins B complex and C.
They are crucial for the skin’s health, and help in softening the skin, fighting diseases, and healing.
Taking vitamins orally is the best way to support the skin’s health, but some vitamins applied topically are excellent aids in many ways.
Proteins
Proteins are chains of amino acids that are used by all the cells to make other usable proteins. Proteins are crucial in the duplication of DNA. They are needed to make blood, tissues, keratin and enzymes, and they also protect the body from bacteria. Collagen is made from protein.
Some dietary sources of protein are meat, eggs, dairy products and beans. Almost all veggies contain protein but in small proportions.
Carbohydrates
Carbohydrates break down the basic chemical sugars that supply the body energy.
The three basic types of carbohydrates are as follows:
Simple Sugars: table sugar, fruit sugars (fructose) and milk sugars (lactose).
Starches: many veggies and grains.
Fiber: as we all know, fiber is necessary for proper digestion. High fiber foods include beans, whole grain breads, apples, potatoes, carrots and corn.
Lipids
Some fat is required for our bodies to function properly. Lipids help the sebaceous glands to lubricate the skin. They are used by the body to make hormones, create cell membranes, retain heat and assist in the absorption of the fat-soluble vitamins A, D, E and K.
The body does not produce essential fatty acids; therefore, we must add it to our diet. Some examples of fatty acids are flaxseed, sunflower oil and soybean oil.
Wednesday, August 8, 2012
Wednesday, May 23, 2012
Antioxidants
So? After discovering what do Free Radicals really are, next is the obvious question: What is the solution for the free radicals?
The most effective and proven form of protection against free radical damages are antioxidants.
Why? because excess free radicals can be inhibited, to a certain extent, by compounds called antioxidants.
Hundreds of studies shown that antioxidants are very effective at neutralizing free radical chain reactions and slowing down free radical activity, even before they can do any harm in the body.
Many types of antioxidant enzymes like super oxide dismutase (SOD), catalase, and glutathione peroxidase are produced in our bodies. These are nature's weapons to fight free radicals.
Thankfully, we have may options on our side. Antioxidants can be taken through our diet/supplements and also in a topical manner.
A crucial part in fighting oxygen free radicals is with anti-oxidants provided by vegetables and fruit. Minerals like manganese, selenium, zinc and copper are very important to strenghten your body.
Vitamins C and E work together. Vitamin C is essential for protection of the lipoproteins of the cell membranes as well as being important in “reconditioning” vitamin E once it has been used up in fighting a free radical. Vitamin C allows vitamin E to become an antioxidant once again.
These vitamins potentiate the sunscreens, and they have the advantage that they are absorbed into the skin cells and because of that, are water-proof.
Green Tea reduces the visible appearance of sun damage as well as reversing sun damage.
Lycopene, assists in slowing down the process of visible signs of aging.
Lutein, significantly reduces free radical activity.
The important point to remember is that there is no superior anti-oxidant which outranks any other antioxidant. Various antioxidants are required for various metabolic systems, various tissue compartments and lipid- or water-based chemicals. The best protection comes from having as many various free radical scavengers as possible.
The most effective and proven form of protection against free radical damages are antioxidants.
Why? because excess free radicals can be inhibited, to a certain extent, by compounds called antioxidants.
Hundreds of studies shown that antioxidants are very effective at neutralizing free radical chain reactions and slowing down free radical activity, even before they can do any harm in the body.
Many types of antioxidant enzymes like super oxide dismutase (SOD), catalase, and glutathione peroxidase are produced in our bodies. These are nature's weapons to fight free radicals.
Thankfully, we have may options on our side. Antioxidants can be taken through our diet/supplements and also in a topical manner.
A crucial part in fighting oxygen free radicals is with anti-oxidants provided by vegetables and fruit. Minerals like manganese, selenium, zinc and copper are very important to strenghten your body.
Vitamins C and E work together. Vitamin C is essential for protection of the lipoproteins of the cell membranes as well as being important in “reconditioning” vitamin E once it has been used up in fighting a free radical. Vitamin C allows vitamin E to become an antioxidant once again.
These vitamins potentiate the sunscreens, and they have the advantage that they are absorbed into the skin cells and because of that, are water-proof.
Green Tea reduces the visible appearance of sun damage as well as reversing sun damage.
Lycopene, assists in slowing down the process of visible signs of aging.
Lutein, significantly reduces free radical activity.
The important point to remember is that there is no superior anti-oxidant which outranks any other antioxidant. Various antioxidants are required for various metabolic systems, various tissue compartments and lipid- or water-based chemicals. The best protection comes from having as many various free radical scavengers as possible.
Free Radicals
A crucial factor on your skin and health in general is a term that we may heard million times but probably don't know what it really means: Free radicals.
Everything in the Universe is made up of matter, matter is made up of atoms. In the center of the atom is the nucleus, which consists of positively charged protons and neutrons, that do not have a charge at all. Surrounding the nucleus in circles and at a greater distance are the electrons that carry a negative charge. For an atom to be stable it must have the same amount of protons and electrons.
Free radicals are essentially atoms, (very often oxygen atoms) that lack at least one electron and in their search for another electron to solve the imbalance, they alter other atoms and that triggers a chain reaction that usually results in the destruction of thousands of molecules.
It is normal for our bodies to produce an enormous number of free radicals on our normal biological processes, we have ways of handling them. The issue starts when free radicals cause uncontrolled oxidation. A frequent example is when we have an infection and the body over-responds, our white blood cells produce an excessive amount of free radicals to try to destroy the intruder. This causes an overspill of free radicals which then makes the person feel ill. Free radicals distort a cell’s capacity to reproduce itself accurately. They damage DNA, weaken cell membranes, fracture elastic fibers, change biochemical compounds within the body and can even kill the cells outright.
What we all have been heard is that free radicals are linked to premature ageing and wrinkling. Now we know why, by damaging the collagen and elastin, causing the skin to become less resilient and more wrinkled. Damage to the DNA of keratinocytes is responsible for pigmented sun spots when melanin production is altered. Melanin is the pigment that colours the skin and is an extremely powerful free radical “soldier”. which means that darker skins have got better natural antioxidant protection than lighter skins.
Just a few more interesting facts:
One puff of cigarette smoke is reputed to hold over 3 trillion free radicals.
A person who does much strenuous exercise has more free radicals in their body than somebody who is inactive. So beware of excessive exercise without adequate replacement of your free radical brigade. That does not mean that we are encouraging you to be in a lethargic state, just keep the “balance concept” in your everyday life.
Everything in the Universe is made up of matter, matter is made up of atoms. In the center of the atom is the nucleus, which consists of positively charged protons and neutrons, that do not have a charge at all. Surrounding the nucleus in circles and at a greater distance are the electrons that carry a negative charge. For an atom to be stable it must have the same amount of protons and electrons.
Free radicals are essentially atoms, (very often oxygen atoms) that lack at least one electron and in their search for another electron to solve the imbalance, they alter other atoms and that triggers a chain reaction that usually results in the destruction of thousands of molecules.
It is normal for our bodies to produce an enormous number of free radicals on our normal biological processes, we have ways of handling them. The issue starts when free radicals cause uncontrolled oxidation. A frequent example is when we have an infection and the body over-responds, our white blood cells produce an excessive amount of free radicals to try to destroy the intruder. This causes an overspill of free radicals which then makes the person feel ill. Free radicals distort a cell’s capacity to reproduce itself accurately. They damage DNA, weaken cell membranes, fracture elastic fibers, change biochemical compounds within the body and can even kill the cells outright.
What we all have been heard is that free radicals are linked to premature ageing and wrinkling. Now we know why, by damaging the collagen and elastin, causing the skin to become less resilient and more wrinkled. Damage to the DNA of keratinocytes is responsible for pigmented sun spots when melanin production is altered. Melanin is the pigment that colours the skin and is an extremely powerful free radical “soldier”. which means that darker skins have got better natural antioxidant protection than lighter skins.
Just a few more interesting facts:
One puff of cigarette smoke is reputed to hold over 3 trillion free radicals.
A person who does much strenuous exercise has more free radicals in their body than somebody who is inactive. So beware of excessive exercise without adequate replacement of your free radical brigade. That does not mean that we are encouraging you to be in a lethargic state, just keep the “balance concept” in your everyday life.
Exfoliation
Exfoliation when the outer layer of the oldest dead epidermal cells on the surface of the skin are removed to expose fresher cells. Our skin undergoes on a continuous natural exfoliation in cycles of 28 days aprox. This occurs more rapid at a young age.
Usually, exfoliation delivers a tighter, firmer, smoother look and feel of skin. It also allows the better penetration of active ingredients of skin care products.
Should we all exfoliate? How often? What should we use?
The benefits of adding exfoliation to a skin care routine are not universal. Young people generally do not needed it and actually are more likely to suffer its side effects. The opposite side is when someone develop dull, lifeless looking skin because their topmost layer becomes too thick. Exfoliation in this case could be extremely beneficial.
People with excessively oily skin may benefit too, especially if they exfoliate with beta and/or alpha hydroxy acids.
People with dry and/or sensitive skin should not exfoliate or use mild exfoliants infrequently.
For most people once or twice a week is enough. You should determine optimal frequency based on your skin type, strength of the exfoliants you use, application technique and other factors.
Over-exfoliation triggers an inflammatory response, leading to a compromised lipid barrier that won’t function properly, sensitive skin, and accelerated premature aging.
Be prudent: listen to your skin, use common sense and inform yourself before trying anything new.
Physical exfoliants use friction together with grains or particles to mechanically remove dead skin cells. This can be achieved through a brush, scrubs or any type of hard sponge. It is important for you to know that if you decide to go for a scrub, look for the ones that are “rounded” or you could scratch and irritate your skin due to the pointy edges.
Chemical exfoliants are substances that smooth skin by dissolving the intercellular cement that attach skin cells to the skin’s surface. Chemical exfoliants can also digest the cells as well. Some ingredients like Lactic and Salicylic Acid, Retinol, and enzymes are a few examples of chemical exfoliants.
Usually, exfoliation delivers a tighter, firmer, smoother look and feel of skin. It also allows the better penetration of active ingredients of skin care products.
Should we all exfoliate? How often? What should we use?
The benefits of adding exfoliation to a skin care routine are not universal. Young people generally do not needed it and actually are more likely to suffer its side effects. The opposite side is when someone develop dull, lifeless looking skin because their topmost layer becomes too thick. Exfoliation in this case could be extremely beneficial.
People with excessively oily skin may benefit too, especially if they exfoliate with beta and/or alpha hydroxy acids.
People with dry and/or sensitive skin should not exfoliate or use mild exfoliants infrequently.
How often?
Except for people with extremely oily skin, daily exfoliation is not a good idea. You goal is to remove the dead cells from the skin surface. It takes at least a few days for dead cells to accumulate. If you exfoliate too often, you may be removing too many fresh cells, increasing the chance of irritation and skin damage.For most people once or twice a week is enough. You should determine optimal frequency based on your skin type, strength of the exfoliants you use, application technique and other factors.
Over-exfoliation triggers an inflammatory response, leading to a compromised lipid barrier that won’t function properly, sensitive skin, and accelerated premature aging.
Be prudent: listen to your skin, use common sense and inform yourself before trying anything new.
What should we use?
There are two types of exfoliants:Physical exfoliants use friction together with grains or particles to mechanically remove dead skin cells. This can be achieved through a brush, scrubs or any type of hard sponge. It is important for you to know that if you decide to go for a scrub, look for the ones that are “rounded” or you could scratch and irritate your skin due to the pointy edges.
Chemical exfoliants are substances that smooth skin by dissolving the intercellular cement that attach skin cells to the skin’s surface. Chemical exfoliants can also digest the cells as well. Some ingredients like Lactic and Salicylic Acid, Retinol, and enzymes are a few examples of chemical exfoliants.
Your own skin
Our Skin
The skin is the largest organ in the body. As part of the Integumentary Ssystem, skin is a strong, waterproof, ever-changing organ that contains many specialized cells and structures. Our skin weighs approximately 7 pounds and accounts for about 15% of our body weight.
The skin functions as a protective barrier from the outside elements. It also maintains the proper temperature for the body to function well. It gathers sensory information from the environment, and plays an active role in the immune system, protecting us from disease. Its most amazing feature is its ability to heal itself.
To have an idea of how complex this organ is, let me tell you that in every inch of skin there are approximately millions of cells, 650 sweat glands, 100 oil glands, 15 feet of blood vessels, 12 feet of nerves, 65 hairs, 1,300 nerve endings, and 60,000 melanocytes.
In general, there are six functions of the skin: protection, sensation, heat regulation, excretion, secretion, and absorption.
Protection
Skin has many ways to protect us from injuries and invasions:
*Melanin protects us from the sun.
*It can restore itself when it is injured by increasing the production of cells.
*Sebum serves as a barrier from external factors.
*The outermost layer of skin traps water in the body.
Sensation
Sensory nerve endings (which are more abundant on the fingertips) send messages to the brain as a defense mechanism or as a positive stimulation. They respond to temperature, pressure, touch, and pain.
Heat Regulation
Our internal thermostat is set at 98.6 F. When our body temperature increases, our skin adjusts to cool the body by evaporation through the sweat glands while our blood vessels dilate. When our body temperature decreases, we warm our bodies by constricting the blood vessels and decreasing blood flow.
Excretion
The sweat glands detoxify the body by excreting salt and chemicals through perspiration.
Secretion
Sebum lubricates and protects the skin and hair. It keeps the skin soft and protected from the outside elements. It slows down the water evaporation (the skin is 50% - 70% water), thereby maintaining the water levels in the cells.
Absorption
Our skin absorbs topical substances through the hair follicles and sebaceous glands.
The skin is the largest organ in the body. As part of the Integumentary Ssystem, skin is a strong, waterproof, ever-changing organ that contains many specialized cells and structures. Our skin weighs approximately 7 pounds and accounts for about 15% of our body weight.
The skin functions as a protective barrier from the outside elements. It also maintains the proper temperature for the body to function well. It gathers sensory information from the environment, and plays an active role in the immune system, protecting us from disease. Its most amazing feature is its ability to heal itself.
To have an idea of how complex this organ is, let me tell you that in every inch of skin there are approximately millions of cells, 650 sweat glands, 100 oil glands, 15 feet of blood vessels, 12 feet of nerves, 65 hairs, 1,300 nerve endings, and 60,000 melanocytes.
In general, there are six functions of the skin: protection, sensation, heat regulation, excretion, secretion, and absorption.
Protection
Skin has many ways to protect us from injuries and invasions:
*Melanin protects us from the sun.
*It can restore itself when it is injured by increasing the production of cells.
*Sebum serves as a barrier from external factors.
*The outermost layer of skin traps water in the body.
Sensation
Sensory nerve endings (which are more abundant on the fingertips) send messages to the brain as a defense mechanism or as a positive stimulation. They respond to temperature, pressure, touch, and pain.
Heat Regulation
Our internal thermostat is set at 98.6 F. When our body temperature increases, our skin adjusts to cool the body by evaporation through the sweat glands while our blood vessels dilate. When our body temperature decreases, we warm our bodies by constricting the blood vessels and decreasing blood flow.
Excretion
The sweat glands detoxify the body by excreting salt and chemicals through perspiration.
Secretion
Sebum lubricates and protects the skin and hair. It keeps the skin soft and protected from the outside elements. It slows down the water evaporation (the skin is 50% - 70% water), thereby maintaining the water levels in the cells.
Absorption
Our skin absorbs topical substances through the hair follicles and sebaceous glands.
Basic Skin Anatomy II
This is the second and final part of the Basic Skin Anatomy...
Fibroblast cells are the only active skin cells found in the dermis; they could be described as fibre producing factories. Other cells in this layer include nerves, blood vessels and blood cells.
Fibroblasts manufacture two essential proteins:
Collagen, which is composed of complex fibres made up of protein arranged in long chains. Vitamin C is essential for the production of healthy collagen, which is important to the tone and structure of the skin. If the fibroblast cells are damaged by UV irradiation or free radical activity, they will produce defective collagen.
Elastin, which is composed of a highly resilient material. Elastin fibres are much thinner than collagen fibres, and provide elasticity to the skin. Once the fibroblast cells are damaged, they start producing defective elastin and skin will sag from a loss of elasticity. Elastin is also susceptible to UV damage.
We see evidence of the destruction of collagen and elastin as deep wrinkles, lax and leathery skin.
Subcutaneous Tissue
The subcutaneous tissue is a layer of fat and connective tissue that houses larger blood vessels and nerves. This layer is vital to body temperature regulation.
Dermis
Fibroblast cells are the only active skin cells found in the dermis; they could be described as fibre producing factories. Other cells in this layer include nerves, blood vessels and blood cells.
Fibroblasts manufacture two essential proteins:
Collagen, which is composed of complex fibres made up of protein arranged in long chains. Vitamin C is essential for the production of healthy collagen, which is important to the tone and structure of the skin. If the fibroblast cells are damaged by UV irradiation or free radical activity, they will produce defective collagen.
Elastin, which is composed of a highly resilient material. Elastin fibres are much thinner than collagen fibres, and provide elasticity to the skin. Once the fibroblast cells are damaged, they start producing defective elastin and skin will sag from a loss of elasticity. Elastin is also susceptible to UV damage.
We see evidence of the destruction of collagen and elastin as deep wrinkles, lax and leathery skin.
Subcutaneous Tissue
The subcutaneous tissue is a layer of fat and connective tissue that houses larger blood vessels and nerves. This layer is vital to body temperature regulation.
Basic Skin Anatomy I
Basic Skin Anatomy I
I would like to begin with the basics. This information will teach you how your skin works, and therefore how you can help it to be at its best.
Skin has three basic layers: epidermis, dermis, and subcutaneous tissue. Each layer of skin has many different cells that are crucial for our skin’s health.
Epidermis
The epidermis is the top layer of skin and is in direct contact with the environment. It is thinnest on the eyelids (.05 mm) and thickest on the palms and soles (1.5 mm).
The epidermis contains four layers (except in the palms and soles, in which there is one extra layer). Below is a list of skin layers, from the deepest layer to the surface layer:
• Basal Layer
• Spiny Layer
• Granular Layer
• Horny Layer
Basal Layer:
Connected to the dermis, this layer primarily contains keratinocytes (90-95%). It also consists of melanocytes and Langerhans cells.
This is the only truly living layer of the epidermis. This layer contains stem cells that divide and push already formed cells into higher layers. As they move into layers nearer to the skin’s surface, they have less nourishment, which causes them to flatten and die. Keratinocytes are responsible for constantly renewing epidermal cells. Keratinocytes carry pigment granules, which gives colour to the skin and helps with UV protection.
Melanocytes provide protection by absorbing as much UV light as possible to prevent deeper penetration of these rays into the growing layers of the skin. This protective mechanism results in a tan, which is an overproduction of melanin.
Langerhans cells repair damaged cells, and seek out cells that could turn cancerous and destroy them. Unfortunately, these cells are very sensitive to UV irradiation; if damaged or destroyed, the skin will have difficulty repairing itself.
Spiny Layer:
This is the thickest layer of the epidermis. It consists of cells that are already changing in their metabolism and shape and are beginning to die.
Granular Layer:
This is a thin layer of flattened cells that are becoming dried out and are starting to die. As the cells die, their contents are transformed into the waterproofing layer of ceramides and keratins, which accumulate on the edges of the cells and are extruded from the cells into the intercellular space. The granular layer forms the most important waterproofing layer of the skin.
Horny Layer:
This is the outer layer of skin, which is made of dead, flat skin cells that shed about once every two weeks. It acts as the main protective layer of the skin against UV irradiation and both physical and chemical trauma. It is also part of the waterproofing barrier that keeps moisture in the skin and obstructs the penetration of bacteria and other substances. Normally, a layer of oils is secreted from various glands that helps to form the “acid mantle” of the skin. This has a pH level of between 4.5 to about 6.5, and its acid nature inhibits the growth of bacteria and fungi.
I would like to begin with the basics. This information will teach you how your skin works, and therefore how you can help it to be at its best.
Skin has three basic layers: epidermis, dermis, and subcutaneous tissue. Each layer of skin has many different cells that are crucial for our skin’s health.
Epidermis
The epidermis is the top layer of skin and is in direct contact with the environment. It is thinnest on the eyelids (.05 mm) and thickest on the palms and soles (1.5 mm).
The epidermis contains four layers (except in the palms and soles, in which there is one extra layer). Below is a list of skin layers, from the deepest layer to the surface layer:
• Basal Layer
• Spiny Layer
• Granular Layer
• Horny Layer
Basal Layer:
Connected to the dermis, this layer primarily contains keratinocytes (90-95%). It also consists of melanocytes and Langerhans cells.
This is the only truly living layer of the epidermis. This layer contains stem cells that divide and push already formed cells into higher layers. As they move into layers nearer to the skin’s surface, they have less nourishment, which causes them to flatten and die. Keratinocytes are responsible for constantly renewing epidermal cells. Keratinocytes carry pigment granules, which gives colour to the skin and helps with UV protection.
Melanocytes provide protection by absorbing as much UV light as possible to prevent deeper penetration of these rays into the growing layers of the skin. This protective mechanism results in a tan, which is an overproduction of melanin.
Langerhans cells repair damaged cells, and seek out cells that could turn cancerous and destroy them. Unfortunately, these cells are very sensitive to UV irradiation; if damaged or destroyed, the skin will have difficulty repairing itself.
Spiny Layer:
This is the thickest layer of the epidermis. It consists of cells that are already changing in their metabolism and shape and are beginning to die.
Granular Layer:
This is a thin layer of flattened cells that are becoming dried out and are starting to die. As the cells die, their contents are transformed into the waterproofing layer of ceramides and keratins, which accumulate on the edges of the cells and are extruded from the cells into the intercellular space. The granular layer forms the most important waterproofing layer of the skin.
Horny Layer:
This is the outer layer of skin, which is made of dead, flat skin cells that shed about once every two weeks. It acts as the main protective layer of the skin against UV irradiation and both physical and chemical trauma. It is also part of the waterproofing barrier that keeps moisture in the skin and obstructs the penetration of bacteria and other substances. Normally, a layer of oils is secreted from various glands that helps to form the “acid mantle” of the skin. This has a pH level of between 4.5 to about 6.5, and its acid nature inhibits the growth of bacteria and fungi.
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