External factors to eliminate
We all know what negatively effects our general health, and therefore also the health and quality of our skin. To achieve lasting positive results from any anti-aging treatment, you must start with the elimination (or least significant reduction) of the following external factors.
- Smoking
- (Excessive) alcohol consumption
- Processed foods and drinks that are high in unsaturated fat, sugar and/or salt
- Not enough water intake
- High levels of stress
- Lack of sleep
- Lack of exercise
- Too much (unprotected) sun exposure
The 3 positive external factors you should maximize
Positive External Factor #1: Healthy Lifestyle
Probably the most important external influence on the aging process is of course to live a healthy lifestyle. Slowing down the visible effects of skin-aging, and improving both health and beauty, starts from the inside. Make sure that you regularly eat healthy anti-aging super foods, drink plenty of water, and exercise daily.
Anti-aging super foods
Some examples of foods and ingredients that have powerful anti-aging effects are:
Water
A dehydrated skin will develop many signs of premature aging, including lines, wrinkles, and spots. The recommended daily intake of water is about 2.7 liters for women and 3.7 liters for men. Of course, if you sweat a lot (for example, during exercise), then you need to increase your intake of water.
Watercress
This plant from the cabbage family generously nourishes and moisturizes our body. This nutrient-dense hydrating leafy green is a great source of calcium, potassium, manganese, phosphorus, vitamins A, C, K, B-1, and B-2, which are all super in our fight against
skin aging.
Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.
Red paprika (red bell pepper)
Red paprikas are loaded with antioxidants are supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.
Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins. This vegetable really helps to nourish and protect mature skin.
Papaya
Papaya is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include vitamins A, C, K, and E, calcium, potassium, magnesium, phosphorus,
and B vitamins. The wide range of antioxidants help to fight free radical damage and may delay signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents.
Blueberries
Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.
Broccoli
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with vitamins C and K, a variety of antioxidants, fiber, folate, lutein, and calcium. Your body needs vitamin C to produce collagen, the main protein in skin that gives it strength and elasticity.
Spinach
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in vitamins A, C, E, and K, magnesium, plant-based non-heme iron, and lutein. Spinach’s high vitamin C content enhances collagen production to keep skin firm, while vitamin K has been shown to help reduce inflammation in cells.
Nuts
Many nuts (especially almonds) are agreat source of vitamin E, which may help repair skin tissue, retain skinmoisture, and protect skin from damaging UV rays.
Walnuts even contain anti-inflammatory omega-3 fatty acids that may help strengthen skin cell membranes, protect against sun damage, and give skin a beautiful glow by preserving its natural oil barrier.
Avocado
One of my personal favorite foods, avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging, including vitamins K, C, E, and A, B vitamins, and potassium.
The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist inblocking toxins and damage from the sun’s rays and help to protect against skin cancers.
Sweet potatoes
The orange color of the sweet potato comes from an antioxidant called beta-carotene, which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin. Sweet Potatoes are also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.
Pomegranate seeds
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates mayprotect our body from free radical damage and reduce levels of inflammation inour system. These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in theskin, slowing signs of aging.
