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Want to improve your skin and reduce inflammation? Here are ten top diet tips that will help you.
Check your omega 6 levels:
In small doses, this healthy fat (found mostly in vegetables oils) is essential for our body - but in
high doses it triggers the production of pro-inflammatory compounds called cytokines that are
linked to problems like arthritis and allergy. And most of us do eat high doses.
Ideally a healthy balance of omega 6 vs omega 3 fats is 2:1 - most us eat a ratio of 15:1. Redress
things by swapping omega 6 heavy oils like sunflower, safflower or margarine, for omega 3 heavy
ones like flaxseed, walnut or avocado oil.
Go low GI:
Studies show that women who eat high levels of refined carbohydrates have higher levels of
inflammatory compounds in their system. On top of this Australian researchers have linked high GI
diets to increased risk of acne - an inflammatory condition. Swap all white carbs for wholegrains.
Calm down:
Stress negatively affects skin - firstly, researchers at Clinique have shown it breaks down the
skin's natural protection barrier making it more sensitive and inflammation prone, but stress also
triggers the release of inflammation hormones like cortisol. Even just a few minutes deep
breathing is enough to chill you out.
Eat dark chocolate:
We thought you'd like that one. It's packed with bioflavonoids that calm your system.
Try a fish oil supplement:
Top nutritionist Patrick Holford recommends these as key inflammation fighters - plus, they help
maintain the integrity of your cell membranes which increases skin hydration making your skin
look firmer and younger.
Get moving:
It's well known that exercise boosts blood flow to the skin, but experts at the University of Illinois in
Chicago have found that blood carries particularly high levels of anti-inflammatory compounds.
The main job of these is to heal cuts and grazes that might occur - but it's also possible they'll be
fighting nasties like cross-linking and spots while they are there. And it's even more important to
harness this response as we age - apparently, the older our skin, the more inflammatory
compounds it releases when it's damaged. Try for at least 20 minutes of exercise at least three
times a week.
Drink more milk:
Vitamin D is powerfully anti-inflammatory. It's particularly good at protecting parts of cells called
telemores which seem to control the speed at which our body ages. Ideally we need 1500iu of
vitamin D a day - milk is a good source as is oily fish.
If your diet is low in these, also think about a vitamin D supplement - an extra advantage is that
vitamine D increases calcium absorption helping boost bone health too.
Watch your weight:
Fat cells actually release inflammatory compounds that may be aging us from the inside. Try to
stick to a healthy BMI.
Up your probiotic levels:
Not only do they aid gut health, probiotics help fight inflammation - but that's not their only skin
boosting benefit. The healthy bacteria in probiotics actually increase natural moisture levels in the
skin plumping out fine lines and wrinkles.
Get more recipe ideas and general food tips to create fabulous dishes in the kitchen
Article Source:
http://EzineArticles.com/?expert=Penny_Day
==== ====
Need Some Beauty Tips - Click on this link now:
http://tinyurl.com/1001-Beauty-Tips-Forever
==== ====