from last week)
4 - Protection
The most important step you can take to protect
your skin is to apply a sunscreen everyday. Many
moisturisers contain SPF 10-15 sunscreen, or you
may wish apply a separate product that is specifically
a sunscreen with a higher SPF level. Whichever
option you choose, make sure you buy a sunscreen
suitable for your skin type.
Feeding the Skin
critical step required to get healthy and glowing
skin is to eat a balanced diet containing plenty
of Vitamins A, C, D and E. Vitamins C and E help
to prevent skin damage from free radicals which
can cause visible lines and wrinkles. Vitamin
C also helps the body to produce and maintain
healthy collagen levels. Vitamin A helps to prevent
sun damage and Vitamins C and D (which is applied
topically) help with skin healing. The following
table lists some common food sources that contain
these essential vitamins for your skin.
Foods than Contain Vitamins A, C, D and E Vitamin
A Yellow and orange fruits and vegetables, dark
green leafy vegetables, whole eggs, whole milk,
Vitamin C Citrus fruits, tomatoes, broccoli, green
peppers and cantaloupe.
D Only a few foods naturally contain significant
amounts of vitamin D, including fatty fish and
fish oils. Milk is usually fortified with Vitamin
D. Exposure to sunlight is another source of vitamin
D, but exposure to sun should be limited.
E Vegetable oils, nuts, and green leafy vegetables
and many fortified cereals
Essential fatty acids found in vegetable oils,
fish such as salmon and tuna, and nuts help to
nourish and hydrate the skin, and give it a glowing
also important that you get enough sleep daily
-- 8 hours or so -- and find at least a little
time to exercise. Improving circulation improves
the complexion; just a 20 minute walk daily can
keep skin luminous.