Healthy Skin From Within

Healthy Skin From Within

Studies support the idea that nourishing the skin via dietary supplementation yields positive results.by Robert M. Blair , Ph.D., Strategic Research Scientist

Healthy Skin From Within

While it is important to take care of our skin the summer with the application of topical products, taking care of our skin by consuming skin-healthy foods and supplements is also important.  Some of the more amusing ingredients to keeping your skin looking and feeling healthy this summer include Pycnogenol, vitamin C, resveratrol and hyaluronic acid.

Pycnogenol 

A number of studies have shown that Pycnogenol can support normal skin health. One of the early studies on Pycnogenol reported that supplementation for eight weeks helped the skin resist effects of ultraviolet rays, suggesting that it can help protect the skin from sunburn.  Another study reported that consumption of Pycnogenol helped to improve skin hydration and elasticity in postmenopausal women. This was possibly due to an observed increase in the expression of genes involved in the synthesis of collagen.

Vitamin C

Vitamin see is an antioxidant vitamin that is essential for collagen formation. A recent study reported that consumption of Vitamin C could increase the skins ability to scavenge oxidative free radicals, with a dose of 100 mg vitamin C/day increasing this ability by 22% any dose of 180 mg/day increasing this ability by 37 percent.  A population-based study reported that higher vitamin C consumption was associated with a lower likelihood of a wrinkled appearance and reduce skin dryness with age.  Combining vitamin C supplementation with vitamin D supplementation has been reported to reduce the skins sensitivity to sunlight.  

Resveratrol

Resveratrol is a naturally occurring compound found in various fruits, nuts, and berries, but is most abundant in the skin and seeds of grapes.  It is April antioxidant it has been reported to have numerous potential health benefits including skin health benefits.  Several in vitro and animal studies have reported that resveratrol can suppress UV – induced skin damage when applied topically; however, few clinical studies have examined the skin health benefits of resveratrol supplementation.  In one recent study, supplementation with a blend of grape extract (containing 8 mg resveratrol) and pomegranate extract for 60 days resulted in an increase in the skin hydration and elasticity and decrease in skin roughness and wrinkle depth.

Flawless Skin From Within

Hyaluronic acid

Hyaluronic acid is one of the major skin matrix substances in which many of the skin's components ( cells, collagen, a lasting, etc.) are embedded, giving structure to the skin.  The loss of hyaluronic acid as we age is thought to be partly responsible for wrinkle formation and the loss of elasticity as we get older. To date only a few studies have examined the benefit of dietary consumption of hyaluronic acid on skin appearance; however, the study suggested consumption of hyaluronic acid might help hydrate the skin and give it a smoother appearance.  A small pilot study demonstrating that the consumption of a blend of a hydrolyzed collagen type two, low – molecular – wait hyaluronic acid, and chondroitin sulfate lead to a reduction in skin dryness and a reduction in the appearance of wrinkles.

While all of these ingredients are excellent choices for supporting healthy summer skin from within, they are also excellent choices to look for in your topical skin care products. Pre-clinical and clinical studies suggest Pycnogenol, vitamin C, and resveratrol can have anti-aging benefits for the skin and protect the skin from UV induced damage, while hyaluronic acid has been shown to help moisturize the skin at low doses. Combining a topical and dietary approach with skin-healthy ingredients is the ideal approach in order to deliver these ingredients to all the layers of the skin.   Learn more here 

7 Ways to Become Healthier Today

7 Ways to Become Healthier Today

7 things to do starting today 

" One thing we Americans have going for us: We are always up for a challenge. So try these healthful Blue Zone-and Cold Spot-inspired ideas.

• Take 20% off. "In every Blue Zone, they eat less than we do, by at least 20%," Buettner says. One trick for slashing portions: "Instead of putting big platters of food at the center of the table, fill each plate at the counter," Buettner says.
• Pile on the plants. Not only are plant-based diets rich in antioxidants and other good-for-you nutrients, they're also better for your waistline. "A plate of food in Okinawa has one-fifth the calorie density of a typical American meal," Buettner says. "You can chow down for a fraction of the calories." Buettner suggests thinking of meat as a condiment rather than the main event, and subbing in more beans, legumes, and nuts.
• Learn to love the foods that love you back. A diet of berries and elk or tofu and sea vegetables might seem utterly foreign-but taste buds can be retrained. "Americans love fat, salt, and sugar because that's what 9 of 10 we're used to," Katz says. "But studies show that if you eat more wholesome foods, you can learn to prefer them." An easy way to start: Search for stealth sugar, which Katz says is found in many packaged foods. "Once you get rid of that hidden sugar, you'll start to prefer less-sweet foods," he notes.
• Sit down-and slow down. It might be too much to cook every meal. But we can sit at a table to eat our takeout instead of scarfing it down in the car. Savor each bite as the French do; stretch your meals out for 20 whole minutes. You'll end up eating less and enjoying more.
• Get up. "The longest-living people don't think of exercise as a chore," Buettner says. Instead, little bits of movement are a constant part of their everyday lives. Make like a French woman and take a short walk after dinner. Shovel your own snow instead of paying the kid next door; make extra trips carrying laundry up and down the stairs.
• Get out. Every Blue Zone is known for its strong social and family bonds. Besides spending quality time at home with family, surround yourself with healthy-living friends-good health habits are contagious, research shows. Be sure to get involved in your community, too, whether it's at church, a gardening group, or a volunteer organization. These connections can add years to your life, Buettner says.
• Take it easy. Even the world's healthiest people get stressed out sometimes. What they all have, Buettner says, are daily strategies to shed stress. Meditate, go for a run, make a dinner date with your best friend-and don't worry about your inability to be a French woman or a Greek farmer.

It's OK to enjoy the occasional cheeseburger. What matters is a cumulative lifestyle pattern of enjoying healthful food, staying connected to others, and keeping yourself moving. That's how I plan to live to be 100 in the Brooklyn Blue Zone.
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