Some important tips for healthier skin

Would you like to have younger, healthier and better-looking skin? Consultant Dermatologist at Tadawi Medical Center Dr Nawal Al Alem shares some tips to help you achieve this goal.

Many people spend a lot of money, time and effort to improve their skin by using various lotions and skin products, or trying out different recipes that may cause more harm to the skin.

These people are only focusing on external care of the skin while forgetting that skin must be taken care of from the inside as well.

The journey toward perfect skin begins with our food choices and daily habits. As scientists learn more about diet and the body, it’s increasingly clear that what you eat significantly affects the health and aging process of our skin.

Here are some tips for better skin.

1. Get enough water

Water is an easy way to give your skin a healthy glow, especially if you are prone to dry skin (for example, live in a hot environment). In general, you need to drink 8 cups of water a day. You will get some of this amount from foods like fruits, vegetables and soups, which have high content of water.

2. Get enough vitamin A, C and E

Vitamins are essential in our body. Getting enough vitamins A, C and E help provide clear and healthy skin.

Vitamin A, as an antioxidant, helps protect your skin against harmful rays of the sun. Its good sources are carrots, apricots, cantaloupe and mango.

Vitamin C is necessary for the synthesis of collagen fibers in the body that hold the skin cells together and keep the skin young, strong and flexible. It is also essential for the process of wound healing and protects the skin from the harmful effects of sun rays which can destruct collagen fibers. The most important sources of this vitamin include citrus fruits (such as lemon and orange), and other fruits (kiwi and apple) and vegetables such as broccoli, peppers, and others.

Vitamin E is a fat-soluble vitamin that also acts as an antioxidant, protecting the skin from damage caused by free radicals and inflammation, so getting an adequate amount of this vitamin is highly recommended. Vitamin E can be found in fats such as nuts, seeds, olives, avocados and vegetables such as spinach and green leaves.

3. Get enough omega-3 fatty acids

Omega-3 fatty acids reduce inflammation (which can cause redness and acne) and are necessary to keep skin thick, supple, and moisturized. An omega-3 fatty acid deficiency can cause dry skin. Rich sources of omega-3 fatty acids include fatty fish such as salmon and mackerel.

4. Stop smoking

Smoking is among the leading causes of premature skin aging. It constricts the blood vessels, reducing the supply of blood, oxygen and nutrients to the skin, and breaks down the collagen that keeps our skin looking firm.

5. Use sun protectors

One of the biggest threats to skin health is the sun. While a daily dose of sun is essential for both our mental well-being and for the synthesis of Vitamin D, we only need around 10 minutes of sunlight a day.

Spending any more time in the sun without adequate protection can have serious consequences on our skin including premature aging, burns and damage to the skin’s DNA, which can lead to cancer.

Following these tips is highly important for healthy and bright skin. Always remember that the journey to beautiful skin begins from the inside of the body, and that our external appearance is greatly affected by what we eat. Give your skin what it deserves, and you will be rewarded with beautiful, young and better-looking skin.

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