Hopefully some of the information here will motivate you to make a few changes and put you on the road to beautiful skin and bundles of energy.

Feeding your skin with optimum nutrition will result in clear, radiant, glowing skin and a sparkle in your eye. Better skin is ultimately about better health and nutrition is a major weapon in the battle against ageing.  Growing older is ineveitable, looking older isn’t, we can do so much to take control over how we feel and look with food. Feeding your skin from within is essential, as our largest organ their is no doubt that the skin responds to what we eat, so solve some of your skin issues with improving your diet.

Skin cells rely on a balanced supply of nutrients to grow, strengthen and fight Free Radical damage, giving your body essential antioxidants and nutrients is an effective solution to fight ageing from the inside- we truly are what we eat. Neglecting to eat well can result in your skin ageing considerably faster and deficiencies of certain nutrients, such as vitamin A, B complex and Essential Fatty Acids can show in the skin as eczema and other skin conditions, it may even impair the skin’s ability to heal and repair itself. Skin is often the last to get it’s ration of nutrients, so it’s important to have a consistent diet with a variety of foods to give your body enough nutrients - supplements are also well worth taking, antioxidants and fatty acids in particular.

Eat Yourself Beautiful

Plenty of fresh, untreated foods are essential for the health of your entire body, the bonus is healthy, smooth, glowing skin with less skin problems like acne, ezcema and sensitivity – and definitely less wrinkles. Variety is the spice of life – and eating a varied diet is the best way to stay looking younger and prevent disease. Eat fresh wholefoods like – Oily fish, chicken, grains, fresh fruit and vegetables, oils, herbs and spices. Wholefood basically means it hasn’t undergone any processing and is as unrefined as possible, Wholefoods do not contain any added sugar, salt and fat – unlike the many food choices in the western diet today.

Foods To Avoid

• Burnt, brown or fried foods – these produce Free Radicals in the body
• Pesticides on fruit & veg - use organic where possible or grow your own
• Processed Foods
• Sugar – try Xylitol instead

The Best Way To Eat

I believe the best way to eat, to avoid premature ageing and promote good overall health – is an Anti-Inflammatory diet, rich in Antioxidants and Low Glycaemic Load (GL). First of all let’s understand Inflammation – this is a process that robs the skin of it’s youth, although inflammation is a natural healing reaction, it easily gets out of control and many researchers believe it is proving to be the basis of virtually every disease process from heart disease, cancer and dementia to skin problems including skin ageing. UV, pollution, ozone, smoking, all cause Free Radicals to be produced in the body – this triggers inflammation.

The GL Way of Eating

The GL diet has received a lot of media attention and lots of books have been written on the subject – fortunately it’s not hype, and here to stay. It has many positive medical benefits such as reducing adult-onset diabetes and heart disease. The perks of eating low GL is weight loss and a slim body and loads of energy – it is above all Anti-inflammatory. GL is a ranking system for Carbohydrate content in food portions based on their Glycaemic Index (GI) and portion size. The Glycaemic Index is a measure of the effects of carbohydrates on blood sugar levels, foods are rated to whether they are low (0-10), medium (11-19) or high (20+) GL. A high Glycaemic Load food, i.e – white bread, croissants and sugar releases sugars into the blood stream very quickly (known as a sugar spike) – this spike in insulin sets off a cascade of inflammation in the body. Low GL foods release sugar into the blood stream more steadily, resulting in a slow release of Insulin with very little inflammation. The Italian/Meditteranean diet is very low Gl and rich in Fish, fruits and vegetables with beneficial oils and herbs, it also helps that the food is delicious.

Increased blood sugar causes chemical reactions in the body which create inflammation, this leads to a damaging effect on skin cells and Collagen fibres and can result in inflexible collagen and wrinkle formation. To improve and protect our skin we need a low Glycaemic Load diet – rich in Antioxidants. One of the benefits I have found in this way of eating is a huge increase in energy levels, also by keeping blood sugar levels stable, you not only feel better but your not tempted by a high sugar treat or snack high in fat. We should aim to have something to eat every three hours to help keep blood sugar stable.

The Top Anti-Oxidant, Anti-Ageing Superfoods

By simply maintaining a sensible approach to the foods we eat, I admit we can’t be 100% saintly all the time, treats in moderation, but I try to eat the best I can 90 % of the time, and don’t feel bad if you have a treat occasionaly! Luckily, there is an abundant selection of readily available foods, (some call them Superfoods) that are rich in Antioxidants and Anti-inflammatory, here’s my pick of the best skin friendly foods ……..

Protein

The body could not grow or function without protein – it is the basic material of life. It’s the Amino Acids in Proteins that are actually the building blocks of our body, as the body can only manufacture 11 of the 20 Amino Acids that are essential for life, the remaining 9 must be supplied by our food. An ongoing lack of protein is first noticeable in the face, as the sharp definitions and contoured cheekbones start to turn soft and doughy. When the protein supply is lacking, the body is forced to feed upon itself, this causes both muscle and tissue to break down. Try to have a portion of protein with each meal –  one egg, up to 70g of free-range skinless  Chicken or turkey – white meat is high in Selenium which is essential for the proper function of some antioxidant enzymes, meat (red meat in moderation) or oily fish – Wild Alaskan Sockeye Salmon, Mackerel, goats and sheep’s cheese and yogurt, milk, Soya, and don’t forget about nuts and seeds! All of these are face firming protein.

Berries

Bright red and dark  berries are rich in antioxidants and Vitamins that help protect the skin and fight disease. Blueberries, Blackberries, Strawberries, Raspberries, Cranberries, Black & Red cherries, red grapes, Boysenberries, Bilberries. Each berry brings its own unique nutrients to the table, so aim for a mixed handful every day and experiment. Use in a trail mix, on porridge and muesli,  For more information read –  The Nutritional Super Berries.

Fruits and Vegetables

Aim to eat around five to seven portions (a portion should fit in the palm of your hand), the more brightly coloured the better! Choose from a rainbow of beautiful Vitamin and Mineral rich fruits and Vegetables – Beta-Carotene rich red and yellow bell peppers, tomatoes, beets, courgettes, carrots, sweet potato, squash, red cabbage, cantaloupe melon, nectarines, apricots, Pomegranates, Apples have tons of antioxidants mostly in the skin so ensure you don’t peel. Dark leafy greens are high in Beta-Carotene and other anti-ageing antioxidant micro-nutrients including Vitamin E and manganese, good choices are – broccoli, Kale, Chard, Spinach and some lettuces like Romaine or Watercress and peppery Rocket. Beans have many health promoting benefits and are rich in B Vitamins and Potassium, this includes dried beans and green beans. There is so much choice available, so if you don’t like one type of vegetable, you can easily find another you love. Vegetables are also a source of fibre which is essential for a healthy digestive tract.

The Good Fats

Fat free diets are definitely trouble. Fats are essential for the functioning of our whole body, including the brain. We also need fats for our body to absorb fat-soluble vitamins (A, D, E and K). However, some fats we should definitely put aside, these are a saturated fats found in full-fat dairy products and red meat, these can be pro-inflammatory in large amounts so portion size should be limited or eaten very occasionally.  Hydrogenated Trans Fats shouldn’t really be in our food, so steer clear – look at the ingredients to check as they are a genuine danger to health.

Essential Fatty Acids (EFAs) are the good guys, they are called essential as they are essential for life - our body cannot make them and must obtain them from the food we eat. EFAs are divided into two main groups – Omega 3 and Omega 6, these must be consumed in the right ratio which is 2:1 of omega 6 to omega 3 – these fatty acids are much needed not only for your internal organs but for your cell membranes, plumping the skin and moisturising from inside. Other sources of good fats are – Nuts and Seeds (Flax seeds are excellent), Avocados and Olive oil. I take Udo’s Choice balanced Omega Oil - 1 tablespoon a day, also Viridian Beauty Oil is excellent, taking a supplement ensures you don’t become deficient in EFAs.

Low GI Grains

Opt for non refined grains like Organic rough old fashioned oats, Granary bread (or Rye or Spelt), Brown rice, Wholemeal pasta, Barley, Quinoa – these are all low GI and will release their energy slowly. Avoid the Carbohydrates which cause fast and high blood glucose responses like white bread, cakes, biscuits, pies, pizza.

Juices

A cup of fresh fruit and vegetable juice everyday will boost your nutrients and have a cleansing effective on your digestive system. Try juicing carrots, beetroot, apples, ginger and any fruit and veg that may go to waste. My favourite is apple, carrot and ginger.

Nuts and Seeds

The energy in nuts and seeds amazes me – they are the life source of plants and absolutely bursting with nutrients, including protein – so good for vegetarians. They are also packed with EFAs, vitamins (skin friendly Vitamin E) and many minerals. Some of the best are Sunflower Seeds, Pumpkin Seeds, Sesame. Most nuts are good, avoid too many Cashews (quite fattening). Walnuts and Almonds have a rich source of antioxidants and protein, aim for a handful of seeds and nuts everyday.

Turmeric

This is one spice to add to your shopping list! Turmeric and Ginger are both high in an antioxidant polyphenol called “Curcumin” and are very anti-inflammatory. A very skin friendly spice that turns everything a lovely yellow colour. I roast a mixture of vegetables and add one teaspoon of Turmeric powder and Olive oil and coat the vegetables.

Better Health Equals Better Skin

I have tried to show you some of the foods we should be eating, instead of concentrating on everything that we shouldn’t! and remember better health equals better skin, if you start introducing some of the good foods into your life you will age beautifully with heaps of energy and glowing skin.

Resources

Check the GI database for the GI of  value of individual foods - http://www.glycemicindex.com

Patrick Holford is a leader in the GL way of eating - http://www.patrickholford.com/

 Here’s some great  books for recipe ideas and planning your food – some have  a focus on skin and health.

The Low GL Diet Bible and Cookbooks – Patrick Holford – Check out his huge range of books on the GL principle, including recipe books.

Eat Yourself Beautiful – Liz Earle (Skin Secrets also has some wonderful recipes)

The Complete Italian Cookbook – Anthonio and Priscilla Carluccio

The Perricone Prescription – Dr Nicholas Perricone

Healing with Wholefoods – Paul Pitchford

Fats that Heal, Fats that Kill- Udos Erasmus, lots of information of Nutritional Oils

There is also a growing recipe collection in my Nutritional News section and articles on the benefits of individual foods that are particularly good for us and why, like Dark Chocolate, Red Wine and Tea.

Tea Polyphenols, aka – Epigallocatechin -3-gallate (EGCG) are the most important tea leaf components because of their ability to scavenge Free Radicals that can cause cell damage within our bodies. Tea in general comes under the Flavonoid family – a group of Phytonutrients found in plants. Flavonoids are Poly-phenolic compounds (a group of chemical substances found in plants),  that occur in fruits, vegetables and some drinks – e.g. tea, red wine.  The scientific evidence for drinking tea is growing and the bulk of research shows that regular tea drinkers, who drink 2 or more cups a day (this includes black tea as well), have less heart disease and strokes and lower levels of bad cholesterol. Studies have linked tea to the slowing or prevention of cancer – specifically bladder, colon, esophageal, stomach and pancreas.

White Tea claims to have a higher concentration of EGCG and was historically only ever drank by the Royalty of China!  Well, not anymore!, it’s widely available today in both tea and skincare products. White Tea’s benefits come from the young tea leaves that are picked before the buds have fully opened. The buds are covered with silver fuzz that turns white when they are steamed and dried – hence the name! I find White tea has a nicer flavour and is a bit lighter on the taste buds than other teas.

Rooibos is also a popular Tea choice for it’s antioxidant benefits, but isn’t strictly a Tea! it doesn’t come from the Camellia Sinensis plant, but from the Legume (bean) family, it may not have the same antioxidants as Tea, but still hosts it’s own unique antioxidant quality and is completely caffeine free, so still a great choice. Even if you choose a decaffeinated tea, the Flavonoids remain unchanged!

Tea has been shown to also boost metabolism and aid in a weight loss plan (excluding the sugar, mind!). Tea also inhibits bacteria that can cause cavities in teeth, and also contains Fluoride! so may save you a trip to the dentist.

The topical benefits of Green Tea and White Tea have been published in many studies, they all show that the effects of application in a skincare product can boost the skin’s sun protection and has an anti-inflammatory effect on skin cells and help prevent skin cancer.

If you don’t like tea and want some of the benefits try – Dr Brandt Antioxidant Water Booster, this claims that one pipette full is the equivalent to 15 cups of green tea!! and comes in 3 flavours –  you can put it in juice, milkshake or just water!

If you must put sugar in your tea, try some Xylitol instead, it’s Glycemic load is much, much lower than sugar, but without the chemicals of sweeteners!

Clipper Teas  have  a brilliant selection of Green and Whites teas, with some  interesting twists!

I also like Origins Muzi Organic Matcha Green Tea, and if you want a real treat, have a browse round Fortnum and Masons amazing tea collections!

So get the kettle on…..

Clinical studies have shown skin needling to be more effective than laser resurfacing, dermabrasion and chemical peels, without any of the side effects, downtime and is a fraction of the cost. Safety comes first with any kind of treatment, and skin needling is perfectly safe, “Non surgical and non ablative“, which means more skin friendly (it doesn’t remove the protective skin barrier) and no pain or complications.

How Do Derma Rollers Work?

You will find that most Anti-Ageing treatments have a common goal, to injure the skin just enough to begin natural healing processes, which in turn leads to younger looking skin. Derma Rollers injure the skin when you roll over it with the very fine needles (they are finer than a hair!), this action stimulates the skin’s wound healing process, which stimulates Fibroblast production and works to make more healthy Collagen and Elastin. The skin can become thicker and look younger and tighter, wrinkles can be minimized and scarring can definitely improve.

The History of Derma Rollers

In 1996 Dr Des Fernandes (founder of Environ Skincare, and South African Dermatologist) first introduced a needling device, it was a small needle stamp, to induce collagen and used as a regular treatment in his surgical practice. He delivered his first paper on skin needling of the upper lips to the ISAPA Congress in Taipe in 1996. He then went on to develop Environ’s Roll Cit, which was one of the first rollers available for personal use at home.

Roll Active Ingredients Into Your Skin

One of the plus points of using a Derma Roller at home is the increased product absorbency into the skin, this can be up to 3000% increase. The fine needles, injure the skin and result in “Micro-Channels” which literally allow your serums or other active products to actually penetrate and work on the lower layers of the skin, this definitely increases product performance. You can also “Roll” your serum into your skin using the roller, just apply the product and roll it in, you must clean the roller properly afterwards with either boiled water or sterilising solution. I have found that some of the best ingredients to use with a Derma Roller are Collagen stimulating - Vitamin C-ester, Vitamin A, Peptides, Growth Factors and muscle firming DMAE.

We sell the very high quality MTS Rollers in our Skincare Shop.

The ageing we see on our skin is around 80 – 90% from environmental factors (i.e. – the sun/daylight), the rest is genetic. So you see how much you could potentially control the ageing process!! So get your protection on all year round!, an absolute minimum is SPF 15, and the reason for this is that SPF 15 has shown to protect your Langerhans Cells, any less will just not protect them. These cells are so important to your immune function of your skin.

2) Your fork is your best weapon against skin ageing! - Think of it as a two-pronged attack – your topical skin products do the work on the surface and your diet tackles the task from inside! Eating the right foods gives the skin the nutrients it needs to be healthier, smoother and dare we say it – less wrinkled! A diet rich in antioxidants and essential fatty acids will have great benefits for your skin and your health. Don’t forget your protein as this is the building blocks of our cells, and we need it to keep our skin firm! Try and eat some protein with each meal. Our skin is often the last to get its ration of nutrients, so a good supplement regime will benefit you, I take a multivitamin and an antioxidant supplement, as well as a balanced omega 3 & 6 oil (Udo’s Choice). Food for thought – Salmon, Soya, Olive Oil, Dark Chocolate, Blueberries, Goji Berries, Pomegranate, Seeds and nuts, Turkey and Broccoli. Try and eat as many Antioxidant rich foods as you can!

3) Beauty Sleep - Sleep is the foundation of our wellbeing. We all know the effects of a bad nights rest on our skin! – the reason is that human growth hormone is released to revitalise your body and regenerate cells, this doesn’t happen as well when we have not had enough or had any deep (slow wave) sleep.The way you sleep also determines your wrinkle pattern. If you favour one side, your face may end up more pleated on that side. Try a Silk Skin pillow case, or try to sleep most of the time on your back.

4) Where there’s smoke, there are wrinkles! – I have included this as it should be a habit to – get out of the habit!!! Smoking is possibly the worst thing (it’s up there with sunbathing) you could do to your skin. You literally rob the skin of Oxygen and precious Vitamin C – we need this to make and support Collagen. If you smoke – you will double the rate at which you age.

5) Exercise is Key – The only trouble with exercise is that we do not do enough of it! Exercise is vital for stimulating circulation and increased circulation means the network of capillaries can deliver the nutrients and water to our skin cells. Our skin’s hydration is only as good as our circulation (even if you drink litres of water!), it’s no good if your blood isn’t bringing it to your cells. Exercise also stimulates growth hormone – which slows right down when we hit 30! Quick bursts of exercise are good and also weight bearing exercise.

6) Use ingredients that work – Skin care has never been as scientific as it is now. Although cosmetic products have their limits as to what they can achieve, they can still give you remarkable cumulative results. These are my top A list ingredients that are proven and have evidence to back up their claims - Lactic Acid, Glycolic Acid (topical exfoliants), Salicylic Acid, Retinoids (i.e. Vitamin A), Vitamin C, Vitamin E, Niacinamide (Vitamin B3), Peptides (cell communicators), Sunscreen actives. (We need these in high enough quantities to make a difference). The nearer the top of the ingredient list – the better! 

These are the B list and have a supporting role - Resveratrol, Green Tea, White Tea, Soy Isoflavones, Pomegranate, Ceramides, Hyaluronic Acid, Alpha Lipoic Acid, Grape Seed, Linoleic/Linolenic Acids – this list is extensive, so I have chosen the most popular.

If some of both lists are in your products in high enough quantities, then you have a product well worth using!

The Universal Antioxidant

Alpha Lipoic Acid is both fat and water soluble, and is known as the “Universal Antioxidant” and is broad spectrum. It appears to recycle antioxidants such as Vitamin C & E and Glutathione after they have been used up. Ideal for use as an oral supplement and a very effective topical skin ingredient.

Alpha Lipoic Acid boosts the skin’s health in many ways, it is not only a  potent antioxidant, but offers benefits in skin health through preventing Glycation (Free Radical damage caused by sugar’s toxic effects), causing “Cross Linking” – leading to wrinkles and stiffness of an ageing skin.  Alpha Lipoic Acid also protects your DNA –  your cells genetic blueprint, this will help with a healthy cell replication mechanism.

Topical Application of Alpha Lipoic Acid

Alpha Lipoic Acid  topically applied to the skin is easily absorbed as it is both water & fat soluble, it can penetrate quickly through the lipid layers of the skin and works equally well as a free radical fighter in both the cell plasma membrane and the watery interior of the cell. It also has a powerful anti-inflammatory effect and can reduce skin redness and puffiness. Alpha Lipoic Acid has the ability to regulate the production of Nitric Oxide which in turn controls the blood flow to the skin, giving it a glowing, radiant appearance.

Alpha Lipoic Acid can help prevent ageing at its source and decreases the appearance of fine lines and wrinkles. It can reduce the appearance of enlarged pores, puffiness and skin imperfections, and has a calming effect on inflammation and redness – ideal for Rosacea.

You will find Alpha Lipoic Acid in O2 Intraceuticals Clarity Products, also Dr. Nicholas Perricone does some excellent products containing Alpha Lipoic Acid, as recommended in his book “The Wrinkle Cure” (definitely worth reading!).

As a supplement for your skin, I recommend the Viridian Alpha Lipoic DMAE Complex – find this in our Skincare Shop. You will get extra skin firming benefits from the DMAE, and it is also helpful in the maintenance of brain health.

Resveratrol is the latest hot topic in the beauty industry right now. Resveratrol is a powerful Antioxidant and a member of the “Flavonoid” family and has shown to have 17 times greater antioxidant activity than Idebenone (this is the main ingredient in “Prevage”). Resveratrol is produced by several plants when under attack from bacteria and fungus, it’s part of the plants defence system.

Resveratrol Rejuvenates Skin Cells

 It rejuvenates the DNA of cells, accellerates wound healing and has shown to increase collagen and elastin. This is why the skincare companies “in the know” have been adding this ingredient to the formulations of their products, and is touted as an anti-ageing wonder ingredient! but it doesn’t stop at skincare, it is also definitely worth ingesting this compound for added antioxidant benefits – so you may ask, where can I get some!? well, Red Wine contains Resveratrol (it is in the skin of red grapes) and a new study says that you don’t have to drink gallons of the stuff to get enough of this compound, phew! It is also found in Peanuts, certain berries and the roots and stalks of Japanese Knotweed.

I must admit, I love Red Wine, it is the only alcoholic drink that I really enjoy, so I am thrilled at the health and anti-ageing prospects of Resveratrol. Health experts have always maintained that red wine had many health benefits, and could prevent heart disease, so this may explain the French Paradox of a very rich, fatty diet and the low cases of heart disease in France, it is said to help break down stored fat in the body.

Nearly all the dark red wines contain Resveratrol; Merlot, Shiraz, Cabernet, Zinfandel and Pinot Noir. If Red Wine is not your thing, then you can find very good Resveratrol Supplements in capsule and liquid.

With all these plus points, it is not surprising that Resveratrol has found it’s way into skincare ingredients – Environ have a range called AVST that contains Resveratrol, also Jan Marini Skin Research have included it their Age Intervention Regeneration Face Mask, which is excellent, and I am sure many more brands will follow!

Mmm Shiraz or Cabernet?…………..

There is lycopene in raw tomatoes but not nearly as much as cooked tomatoes, organic varieties has proved to contain more than the quickly grown varieties. In a small controlled study carried out by Newcastle and Manchester universities, women were given 55g of tomato paste each day (to eat, no spreading of tomato puree on the skin please!) for 12 weeks. The skin protection against sunburn increased by 30% in the women. So combined with topical UVA and UVB protection it could offer greater benefits for your skin while in the sun. So when you’re on holiday boost your skin’s protection by indulging in lots of tomato based dishes and sauces, very tasty!

Grow your own! – It is so easy, believe me if I can do it then anyone can! I grow a variety that I can plant in hanging baskets – Tumbling Tom and hundreds and thousands, they require no pinching out or fiddling with and produces loads of sweet juicy cherry tomatoes! Use them for sauces, or put them on pizzas, home grown toms will contain more lycopene than shop bought ones, as you let them grow at their natural speed and the Lycopene has time to develop.

Suttons Seeds have a wonderful choice of Tomato plants and seeds