This week's focus: Women's Health

Note: This brochure discusses diet and lifestyle changes that research and other evidence has shown may support general health. Talk to your healthcare provider to learn more about your options and before making changes to your everyday nutrition and self-care practices.

Overview

Your skin is often the first thing people notice about your outward appearance, and how it looks can reflect how healthy you are on the inside and affect your own feelings about your appearance. Putting your best face forward requires regular care and, in many cases, paying close attention to your diet.

While some problems that affect skin may be treated with natural and medical options, it is always a good idea to get a diagnosis from a healthcare expert if a problem persists.

TOP TIPS FOR INNER & OUTER HEALTH
Inner Health
While there is not much evidence to support a link between diet and conditions like acne (for example, research has not found that chocolate or other food triggers acne), there is no question that a healthy diet keeps your body working to optimize general health, which in turn affects the way you look and feel.

• A healthy diet full of antioxidants (especially vitamins A, C, and E) helps fend off free radicals from everyday exposure to air pollutants, sun, and stress. Foods rich in vitamin A and vitamin C include brightly colored fruits and vegetables, such as squashes, sweet potatoes, carrots, leafy greens, tomatoes, strawberries, and kiwi. Vitamin E is found in a variety of nuts and their oils and wheat germ.
• Fiber-rich foods support a healthy heart and digestive system. Whole grains are particularly high in fiber. Oats, barley, beans, fruit (but not fruit juice), psyllium, and some vegetables contain significant amounts of fiber.
• Experimenting with a variety of foods greatly increases the chances you are getting all the cell-nourishing nutrients you need, so it’s important to get plenty of daily servings of vegetables and fruits, grains, milk and other calcium-rich products, and meat, poultry, fish, dry beans, eggs, and nuts.
• Dietary fats have been shown to influence skin health. For example, essential fatty acid deficiency causes dry, flaky skin, and fatty acid supplements have been shown to improve eczema. Your best bets: monounsaturated and polyunsaturated fatty acids, such as are found in fish, nuts, seeds, and nonhydrogenated vegetable oils. Choose fat-free, low-fat, or lean meat, poultry, dry beans, milk, and milk products. Choose grain products and prepared foods that are low in saturated fats and trans fats.

Outer Health
Your skin is the barometer of your health, and lifestyle choices literally make their mark on your face. No need to cover your face or panic. Just follow the commonsense guidelines below for skin preservation, and you’ll be more likely to radiate vitality and vigor.

Everyday skin care—keep it consistent. Create a consistent skin-care routine. Regular cleansing rids the skin of excess oils and dirt and sloughs off dead skin cells.

• If you have dry skin, use a mild exfoliant with a heavier moisturizing cream that contains nut oils or aloe.
• If your skin is oily, occasionally use an exfoliant with astringent properties and finish with a light, water-based moisturizer. Tea tree and citrus oils help tone skin between washings.
• If you battle with problem skin, avoid using harsh exfoliants on breakouts. Instead, apply a deep-cleansing mask and a moisturizer with antibacterial ingredients such as tea tree oil and lavender.

Cover up—almost. Let the sun shine, but choose your exposure carefully.

• A sunscreen with a sun protection factor (SPF) of 15 or higher should be a mandatory part of your self-care regimen. Look for a sunscreen that matches your skin type and wear it even on cloudy days.
• UV rays from sunlight trigger vitamin D synthesis in the skin, so some doctors recommend 20-minute walk or basking session in the early morning or late afternoon sun (in a hat to let your arms and legs get the rays). However, the American Academy of Dermatology suggests instead that people rely on supplement and diet sources of vitamin D and that they protect the skin from damage and more serious skin conditions by covering up with sunscreen at all times.

Let it glow. You are what you eat and drink and breathe, so consider this:

• Exercise increases circulation, which helps nourish collagen fibers that give skin its appearance of plumpness, while perspiration from your workout cleanses the skin.
• Water hydrates the skin from the inside out, so practice drinking enough water to ensure that you rarely get thirsty.
• Avoid smoking and breathing secondhand smoke, which causes blood vessels to constrict, inhibiting blood flow and starving the skin of oxygen.

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Disclaimer: The information in this page was prepared by Aisle7 for educational purposes only; it is not intended to replace the advice of a doctor. Health claims are based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage. The results reported may not necessarily occur in all individuals. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications, diet, or exercise habits. Aisle7, Walmart, and Pierce Promotions make no representations concerning the information contained in this article and disclaim any liability for such information and the decisions you make based on such information.