Skin is the largest organ of the body and has many functions. It acts as the first line of defence and protects our body from the harshness of the outside world. It forms a barrier and saves us from harmful microorganisms, pollutants, chemicals, ultraviolet (UV) radiations, etc. The skin helps in regulating body temperature, checks moisture loss, and maintains fluid balance. It is also the largest sense organ and recognizes the sensation of touch, pain, hotness, or coldness.
As the skin is one of the most important organs, it is essential to take care of the skin and keep it healthy. Below are several ways by which we can keep our skin nourished and healthy.
Eating good and healthy food and doing regular exercises plays a very important role to be fit and healthy. In case of any prescription or consultation with a doctor online, Sprint Medical Clinic expert experienced doctors can consult you online. You can simply book your online doctor appointment with them from home.
No matter how many cosmetic products we use to make our skin flawless, it will not help unless and until we follow a healthy diet as cosmetics only works on the upper layer of the skin but with a healthy diet, you get radiant and supple skin from inside. Consuming a balanced diet every day that includes foods from every food group with a sufficient amount of water is needed for healthy and glowing skin.
Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are healthy fats that are found in avocados, flaxseeds, nuts, salmon, chia seeds, and olive oil. MUFA and PUFA together help in building up a strong and healthy cell membrane which restores the skin barrier and allows protection against environmental damage. Including these sources of healthy fats in the diet helps in decreasing the excessive dryness of the skin and making it look supple.
Vitamin C is one of the best food components for radiant and spotless skin. It is found helpful for making the skin brighter and fairer. Vitamin C helps in reducing hyperpigmentation, brightens skin tone, acts as an antioxidant, and promotes the production of elastin and collagen. Foods rich in vitamin C are citrus fruits (such as oranges), guava, lemon, amla, tomatoes, strawberries, bell peppers, sprouts, etc.
Fruits and vegetables are indeed the best sources of antioxidants. One of the best ways to incorporate antioxidants in your diet is to eat a ‘rainbow’ every day. This means that we should try to include the VIBGYOR color food components every day. Some of the antioxidant-rich foods are brinjal (violet), blackberries (indigo), blueberries (blue), green peppers, spinach (green), bananas, mangoes (yellow), oranges, carrots (orange), apples, and tomatoes (red). Antioxidants reduce skin inflammation and allow it to repair itself. They also fight the sign of aging and help reduce acne.
Drinking lots of water is important for keeping the skin healthy. Water keeps the skin moisturized and glowing. Generally, eight glasses of water are recommended every day but it’s not necessarily true for everybody. So, one should listen to the body’s needs when it comes to sufficient water intake.
When the digestive system is not working well, it can cause many skin problems including acne and eczema. The overall health of the digestive tract is important not only for normal metabolism but also for healthy skin. One should incorporate lots of fiber in their diet so that the bowel gets cleaned every day and also for the proliferation of healthy microflora in the gut. A clear bowel results in clearer skin.
Food containing excessive sugar, spices, packed, and processed foods can cause skin inflammation, resulting in breakouts and rashes. A recent study has confirmed the occurrence of acne when high sugar-containing foods are eaten. Therefore, these foods should be avoided to get healthy and disease-free skin.
Staying physically active and exercising regularly increases the flow of blood all over the body. This helps in bringing all the essential vitamins, minerals, water, and oxygen to the skin. Working out regularly leads to brighter, younger-looking skin.
Inadequate sleep leads to dark circles around the eyes, along with tired and dull skin. Poor sleep quality can also result in wrinkles and fine lines. Eight hours of sleep is usually considered enough for normal functioning of the body and skin health.
Exfoliating lightly with cleanser or toner can dissolve the dead skin cells on the outer surface resulting in clear and glowing skin.
Keeping skin moisturized is one of the easiest ways for healthy and glowing skin. Apply moisturizer daily even if you have oily skin. Opt for those moisturizers that have hydrating material such as peptides, ceramides, and electrolytes.
A mineral-based sunscreen should be applied daily in all seasons for protecting the skin against the damage caused by the UV rays. UV rays are carcinogenic and can also cause texture and color changes in the skin. Look for sunscreens that have active ingredients such as titanium oxide or zinc oxide and SPF 30 or higher.