Tag Archives: Omega 3

EAT YOUR OMEGA-3 FATS

Healthy skin needs the basics like plenty of H20, key vitamins and minerals, and specific nutrients like essential fatty acids that keep skin supple.

Your body’s organs, including the skin, which is the largest organ, need these fatty acids to function optimally. Omega-3 is called an essential fatty acid because it is essential to your health.  Because the human body doesn’t produce it, it is also essential in your diet. Fatty acids are the building blocks of fats, which are vital nutrients. Omega-3 is used to regulate blood clotting, build cell membranes and support cell health.

Omega-3 fatty acids are an important component of a healthy skin diet. Two crucial ones, EPA and DHA, are mainly found in fish including salmon and tuna. Another vital omega-3 fatty acid, ALA (alpha-linolenic acid), can be found in plant sources such as nuts like walnuts, and seeds such as wheat germ. Edamame, pinto, or kidney beans are great sources to boost your intake of omega-3 fatty acid ALA. Look for oils that are high in omega-3s for sautéing, baking, and dressing salads include canola, soybean, and walnut oils.

It is important to note that Omega-3 is easily damaged by oxygen, light and heat, so eating foods that contain them raw is the best way to get them into your system. If you can’t eat them raw, baking or broiling will cause less nutrient loss than frying or boiling. So if you are eating Omega-3 enriched eggs for example, eating them scrambled in a pan or in an omelet may be more beneficial than frying them up. And throwing in some spinach or kale is a great idea because leafy greens are loaded with Omega-3 too.

If you can’t get enough Omega-3 in your daily diet, fish oil supplements are a last resort. Eating a variety of healthy foods is the best way to get the nutrients your body and skin need.

Good Hair Days Ahead

A full head of healthy, shiny hair is a very coveted thing. Stress, genetics, vitamin deficiencies, styling damage, and chemical processing can all contribute to hair thinning over time in women and men.  On average, we lose 50-100 hairs day, which is part of the natural growth cycle. However, if you start seeing more hairs on your pillow, in the bathroom sink, or in your brush, hair loss may be a bigger problem.

Making some simple changes to your daily hair care routine may help slow down hair thinning.

Here are 5 tips:

  1. Use a brush made with boar bristles. Plastic brushes can be abrasive on your hair and scalp.
  2. Switch your hair appliances to a cooler setting, or hold your dryer further away from your hair (6-12 inches). Prolonged exposure to heat can be extremely damaging to hair.
  3. Use a protein-based nourishing conditioner to restore the natural oils that are removed from the hair and scalp during the washing process. Also use only sulfate-free shampoo.
  4. Avoid wearing your hair in a too tight ponytail or using an elastic band that can weaken strands and cause breakage.
  5. Eat your share of green leafy vegetables and Omega 3-enriched eggs. Diets rich in calcium, protein and iron can help reduce or even prevent hair loss.

If excessive hair loss persists, see your dermatologist to find out what the underlying cause may be.

Take Good Care of Yourself

If you’re concerned about wrinkles, and you know you can’t expect to solve all of your problems overnight, where do you start? Should you avoid sunshine and UV damage, reduce stress, change your diet, quit smoking and/or drinking, use better (or more!) skincare products, eat foods rich in anti-oxidants, take nutriceuticals, stay hydrated, exercise, have more facials?

Taking good care of your skin isn’t your only priority, so let’s address the worst offenders, as well as the best solutions.

  • UV exposure. This one is the real culprit of aging. UVB rays cause burning, but UVA rays, which penetrate the skin more deeply, cause wrinkles, loss of elasticity, and photoaging. You’re exposed to UVA rays even when you’re inside—about 90% of UVA rays are transmitted through ordinary glass and windshields. Wear a broad-spectrum sunscreen (like Oclipse SPF 30) every day, and use skincare products high in anti-oxidants.
  • Wake up your skin cells. Dormant skin cells exacerbate all of the signs of aging. You need to activate and stimulate them with high concentrations of retinol, which is generally considered the best topical anti-aging ingredient. In fact, scientists recently revealed that retinol (and other Vitamin A derivatives) is the only topical ingredient proven to provide anti-aging benefits.
  • Kick the sugar habit. Too much of the sweet stuff—either as sugar or as fructose—is the most common cause of glycation and inflammation. It binds to collagen, weakens it, and then induces sagging and wrinkles. Too much sugar will also reduce skin circulation and damage the texture.
  • Stay hydrated. Drinking 8 glasses of water/day is important for digestion, circulation, and excretion. For skincare, you need even more than that, especially after reaching age 40. Water helps hydrate the skin (thereby disguising wrinkles), flushes toxins from the skin (reducing acne), reduces dark circles underneath the eyes, and reduces eczema and psoriasis. Water is surely the most readily available, and the cheapest, skincare remedy.
  • Huff and puff—but not nicotine. Cardio-vascular exercise is good for your skin. It improves the circulation and delivers nutrients. Plus it makes you feel better about yourself, and the radiance shines through.
  • Relax. Many aspects of daily life can lead to increased stress, and that stress can cause or exacerbate a blotchy complexion, blemises, dullness, and acne and rosacea flare-ups. It’s impossible to eliminate stress, but you should help reduce it. Find time for yourself, exercise, get 7 hours of sleep a night, enjoy friends, practice yoga—whatever works for you.

It’s also important to eat a healthy diet, rich in anti-oxidants and Omega-3’s—the perfect excuse to have an ounce of dark chocolate. Peels, laser treatments, Botox, and fillers may be an option, but they shouldn’t be your first choice. What you do every day and how you treat your skin every night help to make medical procedures unnecessary. So take good care of yourself.