• Dr. Naureen Akhtar General Practitioner MBBS,MRCGP,DRCOG

Top 3 Wrinkle-Fighting Smoothies You Should Try

drinking-smoothie

Having a glowing, radiant skin does not only mean slathering the most expensive anti-oxidant cream or sunblock. Paying attention to your diet is another key factor you must take in account. Tossing nutrient-dense vegetables, fruits and other healthy ingredients in your blender to make smoothies can be nourishing to your skin, both in and out.

These ingredients we are sharing to you can give your skin a youthful glow, provide healthy skin tone and even repair damaged skin. Try out these powerhouse ingredients into your smoothies recipes.

Kale for a Youthful Skin Tone

kale-and-spinach-smoothie

This recipe is packed with carotenoids thanks to its main ingredient – kale. Consuming carotenoids such as the one present in kale has been found to provide healthy skin color among the participants. Aside from improving skin tone, kale helps protect our tissues from the harmful effects of oxidative stress, which causes premature aging and wrinkles.

Anti-Aging Kale Smoothies

Ingredients:
1 cup fresh kale, chopped
1 cup spinach leaves
1 pc. Orange
1 cup green seedless grapes
1 tsp chia seeds
1 pc. Banana, pealed
1 pc. Pear, seeds removed
2 cups ice
One-half cup water

Procedure:
Combine all ingredients in a blender. Process on low speed for 20 seconds than increase to medium then to high.

Chia Seeds for Youthful Looking Skin

chia-smoothie

This smoothie offers a chock-full of minerals, vitamins and phytonutrients. It contains chia seeds, tofu and yogurt which are all rich in calcium, protein and iron to support healthy cell membranes, protect the skin from sun damage and reduce inflammation. Chia seed is rich in Omega-3 fatty acid.

Glowing Skin Smoothies

Ingredients
1 pc. Ripe banana
One-fourth cup strawberries, fresh or frozen
One-half cup blueberries, fresh or frozen
2 tbsp chia seeds
1 pc. Orange, pealed
One-half cup fat-free yogurt
One-half cup Silken tofu, extra firm
1 tsp agave nectar

Procedure:
Combine all the ingredient and process until smooth.

Coconut for Repair of Damaged Skin

coconut-smoothie

Healthy fats is crucial for healthy skin. Coconut oil contain lauric acid, which is found to have anti-microbial properties. This nourishing oil also contains Vitamin E, which is necessary for healthy skin repair and growth. The saturated fat present in coconut oil is known to protect the skin from the UV damage. This delicious coconut oil smoothie will help bring nourishment to your skin, from the inside out.

Coconut Smoothies

Ingredients:
1 Packet Sustain
4 oz water
One-half banana, cut in chunks
4 oz unsweetened almond milk
1 tbsp coconut oil
4 ice cubes
1 tbsp shredded unsweetened coconut

Procedure
Combine all ingredients in the blend and whip until creamy and smooth.

Eating healthy foods has a direct impact on your overall appearance, as the old saying goes ‘you are what you eat’. So, rather than simply washing your wash and applying anti-aging creams, prepare your blended and whip up one of these wrinkle-fighting smoothies recipes that can spruce your skin in no time.

Top 7 Anti-Aging Superfoods to Prevent and Reduce Wrinkles

anti-aging food1

These anti-aging superfoods can help prevent and reduce wrinkle formation, keeping skin radiant and firm. The anti-aging foods are rich in nutrients that can help you have healthy, glowing, wrinkle-free complexion.

Anti-Aging Superfoods #1: Avocado

Avocado, also called as alligator pear, has a long reputation for its contribution to beautiful, healthy skin. Avocado moisturizes and nourishes the skin. This creamy fruit is full of Vitamin C, Vitamin B-complex and Vitamin E that nurture the skin. Moreover, avocado is rich in essential fatty acids that can help moisturize the skin by making it smooth and soft.

Anti-Aging Superfoods #2: Salmon

Salmon is an excellent source of Omega-3 fatty acid that is a potent anti-wrinkle superfood. Omega-3 fatty acid help protect the skin from UV damage and fight free radicals – factors that causes wrinkling and premature aging.
Apart from Omega-3, Salmon contain a unique anti-wrinkle nutrient called Astaxanthin. Astaxanthin is a carotenoid that provides salmon its pink hue, is a potent antioxidant that has been shown to forage free radicals caused by skin exposure to UV radiation.

Anti-Aging Superfoods #3: Buckwheat

Buckwheat is a rich source of rutin, a phytonutrient that helps keep collagen levels of the skin and works along Vitamin C, keeping the skin firm and elastic. Buckwheat groats are full of amino acids that are essential for skin repair.

Anti-Aging Superfoods #4: Wheat germ

If you’re already fed up with your fine lines and wrinkles, then make sure you add wheat germ in your diet. Wheat germ is rich skin-nourishing nutrients such as selenium and zinc – two anti-wrinkle essential minerals. It is also packed with Vitamin B6 that helps with zinc absorption in the gut. Wheat germ is one of the best sources of CoEnzyme Q10 and Vitamin E.

Anti-Aging Superfoods #5: Blueberries

Blueberries are one of most nutritious foods and they are beneficial for anyone frustrated about wrinkles. Because of its high concentration of a potent antioxidant called anthocyanins, blueberries support collagen production by foraging free radicals and neutralizing the enzymes that destroy connective tissue.

Anti-Aging Superfoods #6: Eggs

Of all the foods rich in proteins, eggs are perhaps among the best sources for those concerned with wrinkles. Eggs are a good source of three huge anti-aging amino acids – proline, lycine and glycine. These amino acids are highly essential for collagen and elastin production that give the skin its smooth texture and youthful feel.

Anti-Aging Superfoods #7: Carrots

Carrot is rich in Vitamin A that is good for your eyesight but did you know that it is also a great anti-aging vegetable? This rich orange veggie is one of the best sources of beta-carotene – the nutrient known to help protect your skin from the harmful effects of free radical damage due to sun exposure.

These anti-aging superfoods are loaded with some of the best nutrients that can prevent or reduce wrinkles, so make sure you include them to your meals every day!

How Regular Use of Sunscreen Can Prevent Wrinkles

sunscreen

Based on a study conducted by Australian researchers, regular use of sunscreen protects the skin from photoaging – the hyperpigmentation, wrinkling and loss of elasticity due to exposure to the sun’s UV radiation. Although this may not be surprising, it is the first study to quantify the anti-aging properties of sunscreen.

Over 900 participants were followed for four years. They were told to use sunscreen every day and instructed on its proper usage, including reapplication after being exposed for few hours, after sweating heavily or after going in the water. The changes on the skin were measure through microtopography, a technique in which researchers do silicone impressions at the back of every subject’s hand. Skin surface pattern reflect the degree of sun’s damage to the deeper skin, particularly to the collagen and elastic fibers.

After the four-year period, damage was determined, on a scale of 1 to 6, with 6 signifying skin with severe aging and 1 meaning no damage. Participants were assessed and given a score at the beginning and another one at the end. The result us that those who used sunscreen every day were 24 percent less likely to show an increase in the signs of photoaging. Because of the research, there is a now a scientific evidence to support the cosmetic value of sunscreen. Regular use of sunscreen by the young adults to those under 55 offer cosmetic benefits and reduce the risk of skin cancer.

Sun damage comes in different types. UV B radiation is the leading cause of most skin cancers and sunburns, while photoaging is primarily caused by UV A radiation, robbing the skin its natural ability to retain it shape. It also causes freckles and liver spots.

What Type of Sunscreen Should I Use?

The answer will depend on the amount of sun exposure you are anticipating. However, we recommend a broad-spectrum product that provide protection against both UVA and UVB radiation. Many lotions and moisturizers contain sunscreen, often SPF 15 or more, and this is enough for everyday activities with only few minutes under the sun. But if you are working outside or need to spend most of your time outside, you need water-resistant, stronger type that can sustain for several hours.

The water-resistant types are also preferable during hot days when you sweat a lot or while playing sports, since they’re less likely to drip into your eyes when sweating. Most of the sun protection products available today combine a variety of active chemical sun protection ingredients to give broad-spectrum protection.

How Much Sunscreen Should I Use?

To enjoy the full benefits of a sunscreen, you have to apply 1 ounce or about a shot glass full of sunscreen. If you are having a long day at the beach, use around one half to a quarter of an 8 ounce bottle. This must be applied 30 minutes before going outside to let the ingredient completely bind to the skin.

Reapply the same amount every two hours. This is as important as applying it on in the first place. Sunscreens must be reapplied after swimming, sweating or toweling off.

Top 5 Foods that Can Help Your Skin Look Young and Healthy

anti-aging foods

Most beauty concerns can be resolved by simply taking the smart approach in your diet. Eating well doesn’t only do wonders on your shape, it can also boost your immune system and provide anti-aging benefits such as shiny hair, smooth skin and strong nails.

Your diet plays an important role in your day-to-day appearance, and affects how well you age. Your wrong choices of food causes inflammation deep into your cells. While you cannot see or feel this inflammation, it results directly to sagging, wrinkling and premature aging. The best approach is to make a plan that includes certain nutrients, fatty acids, minerals and antioxidants that support the building blocks for healthy skin and hair. Below are the top 5 beauty-boosting foods you should stack in your pantry.

Strawberries
One cup of strawberries already provides 150% of the recommended amount of Vitamin C daily. Eating Vitamin C-rich foods can help ward off wrinkles. It can also help heal age-related skin dryness. Vitamin C found in strawberries allows the body to repair and grow as it promotes collagen production, an important natural protein necessary for wound healing.

Tomatoes
Tomatoes are rich in lycopene, the carotenoid that gives its red hue. In a 2008 research published by European Journal of Pharmaceutics and Biopharmaceutics, it has been found that individuals who had high concentrations of lycopene in their skin had smoother skin. It was found that taking more lycopene may help protect the skin from UV rays. In another study, participants who were exposed to ultraviolet radiation had nearly 50% less skin reddening after they consumed 2 to 3 tablespoons of tomato paste for 10 to 12 weeks (in addition to their usual diet). Lycopene can also be found in carrots, grapefruits, guava and watermelon.

Tuna
Omega-3 rich fish such as tuna, sardines and salmon can help keep your skin look healthy and young. EPA (eicosapentaenoic acid), one of the Omega-3 fatty acids has been found to preserve collagen, a fibrous protein that can help in wound healing and keep skin firm. EPA, along with DHA (docosahexaenoic acid), another type of Omega-3 can help prevent skin cancer by warding off inflammatory compounds that can trigger tumour growth. Eat at least two servings of Omega-3 rich fish every week. They are not only good for your skin, but for your heart too.

Watermelon
Consuming watermelon or sipping watermelon shake has been found to have anti-inflammatory effect. Watermelon is high in flavonoids, beta-carotene, carotenoids and other phytonutrients such as triterpenoids and these nutrients have been found to fight inflammation, which is the root cause of premature aging. To enhance the health benefits of watermelon, allow it to fully ripen and turn completely red before juicing or eating them.

Blueberries
Bolster your radiance by popping some little blueberries. These little plump treats provide Vitamin C and E, the two antioxidants that perfectly works together to brighten up your skin, fight off free radicals and even out skin tone. It also contains arubtin, which is a natural derivative of the skin lightener hydroquinone.