Skin care Archives

September 22, 2023 By Nahid Khilji 4 Comments

Natural Skincare For Healthy, Glowing Skin!

One is always on the lookout for that “miracle cream” that will make our skin glow and make us fair. Most of us in the literal sense, abuse our skin. We expose our facial skin to various creams, lotions and skincare treatments. No matter how we take it, our skin regulates our body’s temperature, protects us from bacteria and viruses that cause infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire covering (skin) healthy rather than focusing only on the face.

There are many superficial skincare treatments available in the market to bring a glow to your skin. However, as a dietician, I will be showing you ways to keep your skin healthy by foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food you eat and the health of your skin. Your food choices are literally reflected on your skin!

Vitamins

Vitamins like B complex, A, D, E, and C are known to play an important role in maintaining healthy skin. They have chemicals called photochemicals which help in preserving the body from various bacterial, viral and free radical invasions. They also have anti-oxidant properties which helps the skin from the oxidative damage caused by stress, pollution and the body’s own reaction.

Nutrition Tips for Skincare

Eat at least 5-6 servings of fresh fruits and vegetables daily
Make your salad more colorful! The more colors you add, the more it benefits your skin
Try drinking Amla (Indian Gooseberry) juice every day. I would say, “An Amla a day, keeps the dermatologist away”
Drink fresh fruit juices. Try a different juice every week. For instance, juices you could try include Cranberry, blueberry and orange juice, etc.

Supplementation for Skincare

Supplementation helps in maintaining healthy skin. Apart from the cosmetic point of view, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation of multivitamins and omega 3/ fish oil capsules have shown positive effects on skin.

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.

Foods to Avoid

As mentioned above, the kind of food we eat reflects on our skin. Junk food, fatty foods, carbonated drinks, alcohol, and refined products affect your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering the absorption of certain nutrients. Also smoking can accelerate the aging process, causing wrinkles even before time.

Water Intake

This is tried and tested all over and also considered as a “Gharelu Nuska” – meaning home remedy. Drinking enough water and maintaining good hydration retains the moisture of the skin. Drinking adequate water clears out toxins and waste from the body keeping it healthy. This is indirectly seen through the skin.

Stress and Sleep vs. Skin

Ever wondered why you can see acne on your face when you are stressed?

Research has shown a positive link between stress and its effects on the skin. Getting a good night’s sleep and de-stressing yourself from everyday routine can be helpful and can also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is a research that shows a strong link between stress and skin ageing. I am sure nobody wants to look old, right? Try de-stressing yourself every time you find it’s taking a toll on your health.

Exercise and Skincare

It is the key to healthy skin! We are well aware of the benefits of exercise and cardio respiratory fitness, but little do we know about its effect on the skin. Regular exercise helps in regulating blood flow to our body especially the skin. Blood not only carries oxygen but it also carries nutrients to our cells. By increasing the blood flow, exercise nourishes skin cells, keeping them healthy and vital!

Nutrition is one the important components that modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted. We need to think beyond creams, make ups and laser treatments. Nourish your skin not through chemicals but with proper nutrition, regular exercise and good sleep!

We hope you found these insights helpful in your journey to healthier, more vibrant skin. Feel free to share your thoughts in the comments below. For more skincare tips and guidance, explore Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

April 21, 2022 By Yogita Agarwal 1 Comment

Top 5 Foods To Fight Wrinkles And Premature Aging

We all want healthy and glowing skin but do you know that your skin reflects what you eat? Healthy skin needs nutrients, a healthy diet, enough water and good sleep. When these aspects are balanced, it shows on our skin. Wrinkles are a sign of ageing. We can’t stop or avoid it but with healthy food and lifestyle, we can delay it. When it comes to premature aging or wrinkles, it happens due to Sun damage and loss of collagen and elastin. These two proteins take care of our skin and keep it healthy, young and firm.

When UV rays hit our skin, it reduces the production of collagen and elastin. It increases the production of free radicals and premature aging. As we age, the skin starts losing its firmness and elasticity. Other factors that contribute to the process are pollution, smoking, stress, dehydration, lack of sleep and unhealthy food habits.

Which Foods Help Fight Wrinkles and Premature Aging?

Avocado: is a fruit with healthy fats. It has fiber and many nutrients like folate, magnesium, Potassium, Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Pyridoxine (Vitamin B6), Vitamin C, Vitamin E and Vitamin K. Vitamin E aids skin nourishment, reduces scars and fights free radicals. Avocado is high in the antioxidant glutathione, which helps the body to detoxify and keeps skin clear of acne and wrinkles.
Berries: All the berries are extremely rich in antioxidants, are a good source of fiber, Vitamin c, Manganese, Vitamin K1, copper and folate. Those are rich in flavonoids, vitamins and polyphenol. So berries are perfect food to fight wrinkles and fine lines. Berries not only help in reducing wrinkles but also help in the regeneration of new skin cells. Add berries to your breakfast or morning smoothies.
Buckwheat: It is gluten free, rich in fiber, Iron, provides B1, is a rich source of magnesium and calcium, folate, helps in heart health and controls blood sugar levels and also reduces the signs of premature aging. It has Bioflavonoid rutin which helps to maintain the production of collagen in the skin and encourage the body’s utilization of Vitamin C.
Papaya: is rich in a variety of antioxidants, vitamins and minerals like Vitamin A, C, K and E, Calcium, potassium, magnesium, phosphorus and Vitamin B. These help to improve skin elasticity and minimize the fine lines and wrinkles. Papaya is rich in the enzyme papain and chymopapain which helps to reduce inflammation. It helps to reduce acne by removing dead skin cells, and remove damaged keratin which can build up on the skin and form small bumps.
Sweet Potatoes: are rich in Vitamin A, B,C, D, calcium, iron, magnesium, potassium, phosphorus, thiamine, zinc. It has the antioxidant beta-carotene which is converted into Vitamin A and helps in restoring skin elasticity, prompts skin cell turnover, which means healthy glowing skin. The Vitamin C and E in it helps in protection of skin from free radicals and keeps complexion radiant. Both the Vitamins are crucial to keep skin healthy, glowing and supple. Vitamin C boosts collagen and promotes tightening of skin.

Above are the few foods which help protect our skin from wrinkles and premature aging. In addition to including these foods to your diet, make sure that you have healthy fats, a variety of veggies and fruits, especially different colour veggies and fruits. Keep yourself well hydrated, do regular exercise, learn to manage stress and sleep well.

Reduce the consumption of alcohol, tea, coffee, preserved canned food and processed food. Our body does not have a voice but it talks to us through signs and symptoms, so pay attention to the health of the skin to be healthy and fit. With good food habits, healthy lifestyle, proper hydration, good sleep and stress management we can turn the clock on our skin to look 10 years younger.

We hope this article helps you fight wrinkles! Do leave your thoughts in the comments below. For more tips on skincare, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 14, 2015 By Nahid Khilji Leave a Comment

Nutrition for Skin!!

One is always on the lookout for that “miracle cream” that will make our skin glow and make us fair. Most of us in literal sense abuse our skin, especially our facial skin exposing it to various creams, lotions and treatments. No matter how we take it, but our skin regulates our body’s temperature, protect us from bacteria’s and viruses causing infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire covering (skin) healthy rather than focusing only on face.

There are number of superficial treatments available in the market to bring a glow on your skin, however as a dietician, I will be showing you ways to keep your skin healthy by foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food choice you make and skin health. Your choice of food is revealed on your skin.

Vitamins:

Vitamins like B complex, A, D, E, and C have known to play an important role in maintaining healthy skin. They have chemical called photochemical which helps in preserving the body from various bacterial, viral, free radical invasions. They also have anti-oxidant properties which helps skin from the oxidative damage caused by stress, pollution, body’s own reaction etc.

Tip–

Eat at least 5-6 servings of fresh fruits and vegetables daily.
Make your salad more colourful, the more colours you add, the more beneficial it is to your skin.
Try having Amla (Indian gooseberry) juice every day. I would say, “An Amla a day keeps dermatologist away”
Drink fresh fruit juices. Try different juice every week for example- Cranberry, blueberry, orange juice etc.

Supplementation:

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.
Avoiding certain foods:

As mentioned above, the kind of food we eat reflects on our skin, avoiding eating junk food, fatty foods, carbonated drinks, alcohol, and refined products affects your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering with the absorption of certain nutrients. Also smoking can accelerate aging process causing wrinkles even before time.

Water:

This is tried and tested all over and also considered as “gharelunuska”-meaning home remedy. Drinking enough water and keeping good hydration status retains moisture of the skin. Also drink adequate water clears out toxins and waste from the body keeping body healthy and which is indirectly seen through skin.

Stress and Sleep:

Ever wondered why when you’re in stress you see acne on your face?

Research has shown a positive link between people who take too much of stress and its effect on skin. Getting a good night’s sleep and de-stressing yourself from everyday routine can be helpful and also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is a research that shows a strong link between stress and skin ageing. I am sure nobody wants look old, right? Try de-stressing yourself everytime you find it’s taking a toll on your health.

Exercise:

It is the key to healthy skin. We all are aware of the benefits of exercise and cardio respiratory fitness, but little do we know about its effect on skin. Regular exercise helps in regulating blood flow to our body especially skin. Blood not only carries oxygen but also the nutrients to our cells. Thus, exercise keeps your skin healthy by increasing blood flow and keeping nourishing skin cells and healthy and vital.

Nutrition is one the important component to modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted and that it’s just a covering over our body. But, think of it beyond creams, make ups and laser treatments. Nourish your skin not through chemicals but through foods found in your very own kitchen