How to have healthy – beautiful skin?

Healthy skin is an indicator of overall health and adequate nutrition is important for nourishing the skin from within, helping to improve elasticity, reduce facial wrinkles, improve color and tone. rough … healthy skin aging.
The skin is the largest organ of the body

The skin is the body’s largest organ, and is a barrier that protects the body from harmful external influences such as moisture, cold, sunlight, bacteria and harmful substances; helps to regulate body temperature; excretion of toxins; make vitamin D, which helps in the growth and development of bones; keep the body moist by avoiding the evaporation of water that dries out the skin; helps feel external stimuli into the body and is a place to show signs of age and health.

The outer layer of skin cells (epidermis) renews itself every 28-31 days. Changing skin cells requires adequate protein, carbohydrates and fats in the diet as well as a variety of micronutrients (vitamins and minerals) and polyphenols for the appearance and health of the skin. Optimal.

The dermis is the next layer of skin. This is the thickest skin layer containing more collagen and eslatin, making the skin more elastic and supple. These are all important proteins with collagen responsible for supporting skin structure and eslatin for skin repair. This layer also contains nerves, sweat glands, sebaceous glands, hair follicles, and blood vessels.

Next is the subcutaneous tissue layer, containing connective tissue and fat molecules (so also called the subcutaneous fat layer). This is considered as a cushion to help protect and insulate the tissues underneath the skin from mechanical damage and temperature, and stores energy.

Structure of the skin.

Factors affecting the skin

Un healthy skin, losing youthful appearance is a combination of many factors inside and outside the body.

Factors impact from outside include sunlight, pollution from the environment, radiation rays, chemicals and toxic substances …

Endogenous factors (i.e., factors within the human body) such as genetics (related to race), factors of cellular metabolism, endocrine factors, internal metabolic processes. can.

The external and internal factors affect to change the structure of the skin, leading to dry, dull, loss of elasticity, creating wrinkles …

How to have healthy and beautiful skin?

Protect skin from the sun

One of the most important ways to take care of your skin is to protect it from the sun. Sun exposure can cause wrinkles, age spots and other skin problems, as well as increase your risk of skin cancer. For the most full sun protection need:

Use a sunscreen: Use a broad spectrum sunscreen with an SPF of at least 15. Apply sunscreen before going to the sun and reapply every two hours, or more often if you are swimming or sweating.

Avoid the sun: Avoid the sun between 10am and 4pm, when the sun’s rays are strongest.

Wear protective clothing: Cover your skin with a woven long-sleeved shirt, pants, and a wide-brimmed hat. Also consider laundry additives, which give clothes an extra layer of UV protection in certain washings, or special sun-protective clothing – designed to block UV rays.

No smoking:

Smoking makes your skin look older and contributes to the formation of wrinkles. Smoking narrows small blood vessels in the outermost layer of the skin, reducing blood flow and making the skin paler. This also depletes the skin of oxygen and other nutrients important for skin health.

Smoking also damages collagen and elastin, the fibers that provide the skin with strength and elasticity. In addition, the repetitive facial expressions you perform when you smoke – such as pursing your lips when you inhale and squinting to avoid smoke – can contribute to wrinkles.

Smoking increases your risk of squamous cell skin cancer. If you smoke, ask your doctor for tips or treatments to help you stop smoking.

Proper skin care

Improper daily skin cleansing can be harmful to skin. Therefore, to keep skin healthy, it is necessary to:

Limit shower time: If you shower for a long time, it will remove the oil layer on your skin. Therefore, it is important to limit bath time and use warm, not hot, water.

Avoid harsh soaps: Strong soaps and detergents can remove oil from the skin. Instead, choose a gentle shower gel or cleanser.

Moisturize for dry skin: If your skin is dry, use a moisturizer that is appropriate for your skin type.

A diet rich in vitamins and minerals will help brighten your skin.

Follow a healthy diet

A healthy, balanced diet, nutritional supplements or dietary modifications can benefit the skin’s appearance and improve certain skin conditions. Like all other organs in the body, the skin needs a constant supply of energy, lipids, proteins, vitamins and minerals. To do its job effectively, the skin needs essential fatty acids, as well as nutrients such as vitamin E, vitamin C, zinc, selenium and magnesium, which help counteract the negative effects of the sun. sun, pollution and other environmental factors.

Many people still eat a poor diet and deficiencies in vitamins, minerals or proteins can lead to skin disorders, the development of skin diseases … In these cases, nutritional supplements can help. prevention and treatment of these skin conditions, for healthy skin.

Drink enough water

Try to drink 6-8 glasses (about 1.5-2 liters) of water a day. Drink enough water to help prevent dry skin, which has been linked to a number of skin problems such as itching and inflammation.

Stress management

Uncontrolled stress can make your skin more sensitive, causing acne and other skin problems. In other words, certain skin conditions are related to stress and psychological problems, so it’s important to manage stress to maintain healthy skin.