TIP 3: Avoid the sun as much as possible
Sunlight is powerful radiation that damages the DNA in the skin. In response to this DNA damage the skin gets tanned: your skin cells lay down grains of brown pigment around the cell nucleus which contains the DNA, to protect themselves from further damage caused by solar radiation. So the reason why you get a tan is due to DNA damage! Many people think that tanning is healthy, but that is not really the case. Regular sunbathing greatly accelerates skin aging. Sunlight, and the DNA damage it causes, brings about wrinkles, liver spots, basal carcinomas and melanomas.
If you are outdoors on a sunny day, always use sunscreen with at least SPF (solar protection factor) 30 and wear a hat or cap as much as possible. And if you still want enough vitamin D (sunlight on your skin produces vitamin D): take a vitamin D supplement every day. And if you really want to look brown, use a self-tanning lotion.
TIP 4: Do not smoke
Smoking significantly contributes to the formation of wrinkles, a pale skin, yellow tooth, yellow fingernails, sagging skin, and of course also lung cancer, dementia and cardiovascular disease.
TIP 5: Dark chocolate
Dark chocolate with at least 70% cocoa contains various substances that are healthy for the skin, such as flavonoids (R, R). These substances inhibit aging, not only of the skin, but also of the brain and blood vessels.
TIP 6: Much less sugar and starch
Sugar contributes to the development of wrinkles, via various mechanisms, such as glucose cross-links. Glucose cross-links are links made of glucose between the proteins that build up our tissues, making these tissues less supple and elastic. This plays a role in wrinkle formation (R, R, R). Sugar also activates all kinds of aging mechanisms in the cells. But besides the classic sugars (glucose, sucrose, fructose), starch can also accelerate skin aging. Starch, after all, consists of long chains of glucose, and thus starchy foods, such as potatoes, bread, pasta and rice, can also cause high and prolonged glucose peaks in your blood, creating cross-links and accelerating aging. So also eat less bread, potatoes, pasta and rice and replace these starchy foods more with vegetables, mushrooms, and legumes.
TIP 7: One glass of carrot juice per day (with a little olive oil)
Carrot juice contains substances (carotenoids) that are converted into active vitamin A in the body, which is healthy for the skin. The olive oil in the carrot juice ensures that you absorb the carotenoids better. Make sure that you do not consume too much carrots (or their juice). More than three roots per day for a long time can cause “carotemia”, which is orange-discoloration of the skin. This in itself is not dangerous, but your skin can get a orangy color if you eat too many carrots on a long-term basis. However, some dermatologists actually claim this is a good thing: a more orange-looking skin looks healthier and fresher.
TIP 8: Pomegranates
Pomegranates are very good for the skin (R, R). They contain various substances that reduce inflammation, protect the DNA of the skin cells and inhibit the production of proteins that damage the skin (such as matrix metalloproteinases). And fortunately, pomegranates are also very tasty. Besides eating pomegranates, you can also drink pomegranate juice. However, drink a maximum of one glass of pomegranate juice a day, because the juice contains a lot of sugar. But despite the sugar, pomegranate juice has many healthy effects on the skin, and the body as a whole.
TIP 9: Do not apply oils on the skin
Putting oils on the skin, such as almond oil, avocado oil, coconut oil, olive oil or lavender oil is not a good idea. Oils break down the protective layer of the skin. Some oils are healthy for the skin, but not by applying them on the skin, but by taking them orally, like for example olive oil.
TIP 10: Do not take a bath every day
Dermatologists do not recommend taking a bath every day. The water and soap wash away the protective layer of the skin, and disrupt the delicate microbiome of the skin (these are the beneficial bacteria that live on the skin and keep the skin healthy). If you still want to take a bath every day, do not use soap. You can use a neutral detergent for the intimate parts.
TIP 11: Take vitamins and minerals that are good for the skin
Certain vitamins and minerals are important to keep the skin healthy and working well. These are vitamin B2, vitamin B3, biotin (vitamin B8), iodine, zinc, vitamin A and vitamin C. It is best to take a B-vitamin complex, which contains all B vitamins. Iodine can be taken in droplet form, such as potassium iodide drops. Vitamin A and C are available in supplement form. BENJA contains all these vitamins and minerals.
TIP 12: Grean leafy vegetables
Green leafy vegetables such as kale, cabbage, spinach, broccoli, and Brussels sprouts are packed with vitamins, minerals and flavonoids that keep the skin glowing and healthy. These vegetables also contain substances like lutein and zeaxanthin that are good for the skin (R, R).
TIP 13: Blueberries
Blueberries are well-know for the anthocyanins they contain, which can slow down (skin) aging (R, R). In addition, blueberries have many other healthy effects on the body.
TIP 14: Probiotics
Probiotics are bacteria that keep the gut healthy. A healthy gut is important for healthy skin. The gut can become unhealthy when it contains too many harmful bacteria, or because the gut wall is leaking (this is called “increased gastrointestinal permeability”). A leaky gut causes toxic substances from the gut to enter the blood, causing inflammation and other detrimental effects everywhere in the body (R). Also the skin gets afflicted, which can accelerate skin aging (R). Probiotics can improve the condition of the skin (R).
TIP 15: Drink enough water
If you drink too little water, your skin becomes dehydrated, and more wrinkled. One of the reasons why your skin looks flaky and wrinkly in the morning is because you have not drunk for about eight hours during the night, and the skin has become considerably dehydrated.
TIP 16: Use a good skin cream
There are many skin creams on the market, one more expensive than the other. A good skin cream:
TIP 17: Green and white tea
Specific substances in green and white tea can improve the elasticity of the skin, as well as the blood circulation in the skin. They can also better protect the skin from harmful radiation from the sun (R, R).
TIP 18: Omega fatty acids
Omega-3 fatty acids are found in walnuts, chia seed, flax seed, and fatty fish (such as salmon, sardines, herring, anchovies, and sardines). If you are deficient in omega-3 fatty acids, the skin becomes drier and less radiant. A deficiency can also accelerate aging of the skin, partly because there is too much inflammation going on in the body (omega-3 fatty acids inhibit inflammation). Many people have a deficiency of omega-3 fatty acids because they eat too little fish and nuts, and consume oils that contain lots of omega-6 fatty acids, such as corn oil or sunflower oil. Omega-6 fatty acids are the counterparts of omega-3 fatty acids: they increase inflammation in the body, and negate the effects of omega-3 fatty acids.
TIP 19: Less red meat
Red meat makes the skin age faster. This because red meat contains all kinds of unhealthy substances, such as preservatives (nitrites), colorants, unhealthy fats, carcinogenic substances created by heating, cross-links, carnitine (which is converted into TMAO), and so on. Red meat can also aggravate inflammation in the body (R). Red meat comes from cows, sheep, horses or pigs. Replace red meat more with white meat (poultry such as chicken or turkey), tofu, mushrooms and Quorn (a meat substitute made from fungi).
TIP 20: Less alcohol
Too much alcohol negatively impacts the liver, which you need to break down toxic substances. An unhealthy liver makes your skin unhealthy, because more circulating toxic compounds can damage the skin. Alcohol also causes a leaky gut, in which toxins from the gut enter the blood, which can damage the skin. Too much alcohol and a leaky gut also cause rosacea, a reddish discoloration of the skin due to skin inflammation.
TIP 21: Avoid milk
Milk contains substances such as galactose which accelerates (skin) aging, for example by creating inflammation and cross-links in everywhere in the body, including the skin (R, R, R). And this happens already with low doses of galactose. There are many other reasons why milk can accelerate aging (milk stimulates aging mechanisms such as insulin and IGF-receptors, which not only play a role in the development of acne, but also accelerate aging) (R, R). Replace cow’s milk with low-sugar vegetable milk, such as hazelnut milk or almond milk.
TIP 22: Ginger
Ginger reduces inflammation and makes the skin glow and look healthy. You can have ginger tea or buy ginger capsules. BENJA contains extra added ginger.
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