
30 Jul Care tips for healthy skin in summer
Skin and hair are a clear indicator of living conditions. The skin reflects the general state of the organism and is often a good indicator of organic alterations.
Environmental pollution, stress, illnesses… These are all factors that clearly influence the health and appearance of skin and hair. In addition, inadequate or unbalanced diets, typical of the current dynamic of life in developed societies, and the lack of special care when we overexpose our skin during the hot seasons.
Skin care depends not only on creams and treatments, but also on what we eat. The foods we eat play a crucial role in the health and appearance of our skin, especially during the summer, so let’s remember the guidelines we should take into account during the holidays to protect, repair and nourish it, starting with the consumption of certain essential foods:
A. Antioxidants: The shield against ageing.
Antioxidants protect your skin from free radical damage, which can accelerate ageing. I recommend eating plenty of antioxidant-rich fruits and vegetables every day, such as berries, citrus fruits, spinach and tomatoes. Vitamin C, found in oranges, strawberries and kiwis, not only fights free radicals, but is also key to the production of collagen, a protein that keeps your skin firm and elastic.
B. Healthy Fats: Hydration and elasticity.
Healthy fats are essential for keeping skin hydrated and supple. Omega-3 fatty acids, found in fish such as salmon and sardines, as well as chia seeds and walnuts, are especially beneficial. These fatty acids strengthen the skin barrier, keeping it moist and protected against dryness and inflammation.
C. Vitamin E: Repair and protection.
Vitamin E is a powerful antioxidant that protects skin from environmental damage and helps repair skin tissue. It is found in foods such as almonds, hazelnuts, avocados, sunflower seeds and spinach. Incorporating these foods into your diet contributes to smoother, more resilient skin.
D. Beta-carotene: Defence against sun damage.
Beta-carotene, which converts to vitamin A in your body, is also essential for skin health. They help repair skin tissue and protect against sun damage. Carrots, sweet potatoes and pumpkins are rich sources of beta-carotene. In addition, these nutrients contribute to more even, luminous skin.
E. Water: The basis of healthy skin.
Staying hydrated is essential for healthy skin. Water helps maintain the skin’s elasticity, promotes cell regeneration and eliminates toxins. Try to drink at least eight glasses of water a day and eat foods with high water content, such as watermelon, cucumber and melon, to ensure we are well hydrated.
F. Probiotics: Balance and clarity.
Probiotics, found in fermented foods such as yoghurt, kefir and sauerkraut, help maintain the balance of the gut microbiome. A healthy gut is linked to clear, inflammation-free skin. These foods promote digestive health, which is reflected in more radiant, blemish-free skin.
G. Foods to avoid: Sugars and processed foods.
Just as there are foods that benefit your skin, there are also foods that can damage it. Refined sugars and processed foods can cause inflammation and acne breakouts. Cutting back on these foods and opting for more natural, unprocessed options can have a positive impact on the appearance of your skin.
Special care in summer
Summer brings more sun, heat and humidity, which greatly affects the skin. Here are some additional tips for this season:
1. Sun protection.
The sun can cause sunburn, premature ageing and increase the risk of skin cancer. It is important to always remember to use broad-spectrum sunscreen and eat foods rich in antioxidants and beta-carotene, such as carrots, mangoes and spinach, which help protect the skin from within.
2. Extra hydration.
In the heat, more water is lost through sweat. Drinking enough water is essential to keep skin hydrated and supple. Eating foods with high water content, such as cucumbers, watermelons and strawberries, also helps to maintain good hydration.
3. Foods rich in lycopene.
Lycopene, a potent antioxidant found in tomatoes, watermelon and pink grapefruit, protects against sun damage. Adding these foods to the diet can boost the skin’s natural defence against UV rays.
4. Refresh skin with natural foods.
In summer, it is useful to consume foods that help to cool the body and skin. Cucumbers, for example, have anti-inflammatory properties and help reduce swelling and redness. Fresh salads and natural juices are a great way to keep skin cool and calm.
5. Avoid excess alcohol and caffeine.
Alcohol and caffeine can dehydrate your skin, which is especially detrimental in summer. I recommend opting for herbal teas, natural flavoured waters and cutting down on alcoholic and caffeinated drinks to keep your skin hydrated and healthy.
6. Sleep 7 to 8 hours a day.
Quality rest is undoubtedly the best way to repair skin cells and regenerate tissues, regulate cortisol and balance the nervous and digestive systems, with the consequent positive reflection on the skin.
7. Physical exercise.
Exercise helps to oxygenate the skin and transport essential nutrients to the skin cells, expel toxins and increase blood flow. It can also stimulate collagen production and regulates the sleep cycle. All in favour of good-looking skin.
So, we see, the cocktail of eternal youth and radiant skin is not a mystery.
Antioxidants in the diet, hydration, clean air, adapted but constant exercise and a positive attitude. Ingredients within everyone’s reach, but sometimes difficult to sustain because of much more seductive distractions that in the long run deteriorate our health and leave their mark on our general appearance.
From Benefit Brokers we remind you of the importance of taking care of ourselves in the summer months and we wish you all a very healthy holiday.
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