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A to Z for healthy skin

A is for alcohol

Excessive alcohol intake can block the production of the body's antidiuretic hormone. As a result, too much drinking makes the skin dehydrated and prone to wrinkles.Alcohol also widens blood vessels and increases blood flow to the skin, which can lead to thread veins, a reddened "drinker's nose" and the skin condition rosacea, which causes a red rash or flushed complexion.

B is for beauty

While we sleep, the body concentrates on tissue repair. Many cells show increased production and a reduced breakdown of proteins. Because proteins are the building blocks for cell growth and the repair of damage from factors such as ultraviolet rays, deep sleep may, indeed, be beauty sleep.

C is for carbon monoxide

This is present in cigarette smoke and is known to cut off peripheral circulation, the small blood capillaries that feed the skin. Smoking also stops the body's absorption of vitamin C, an antioxidant which is also an essential ingredient for the growth of new collagen. Giving up smoking will help skin retain a healthy appearance.

D is for dust

This is a major allergen for eczema sufferers. To reduce dust in the house, vacuum regularly and choose couches with leather or leather-look coverings as these are easy to wipe clean. Replace curtains where you can with roller blinds.

E is for essential fatty acids

If you suffer from itchy and flaky skin, the chances are you are not eating enough essential fatty acids. Foods to choose are oily fish such as sardines, pilchards and mackerel, nuts and seeds.

F is for flushed face

This can be the result of eating the wrong foods. Flushing happens when blood vessels in the skin dilate. A wide range of causes include hot drinks and alcohol. Eating large amounts of the flavour enhancer monosodium glutamate (MSG) - used especially in Chinese food - can give rise to a type of red face known as Chinese Restaurant Syndrome. Chemicals in beer, cider, wine, desserts, fried and frozen vegetables, fruit juices, frozen prawns and milk products may cause flushing, too.

G is for gut

A poor complexion may be a sign of problems in the gut. If you suspect a link, keep a note of everything you consume for a few weeks to see whether any particular food irritates your digestive system and skin. Increasing the amount of fibre in your diet helps to clear out the digestive system.

H is for honey

This has long been recognised for having skin-softening and moisturising qualities. However, one of its constituents, inhibine, also has mild antiseptic properties. This makes it helpful for treating mild, acne-prone skin.

I is for iron

If skin appears pale, this could be due to a lack of iron. The pallor is caused from too little haemoglobin, a molecule that carries oxygen in the blood.The richest source of iron comes from red meat, tuna and sardines and lentils.

J is for junk food

According to a US study, pimples can start when the digestive tract quickly absorbs refined, starchy carbohydrates from white bread, potatoes or sugary soft drinks. These foods cause blood sugar to climb rapidly, causing the release of insulin into the bloodstream. Insulin helps cells soak up the excess sugar in your blood, but it is released alongside another substance called IGF-1. These chemicals boost the production of testosterone that can cause the skin to overproduce oily sebum that plugs up pores and leads to acne.Excess sugar is also a cause of premature ageing. Over time, too much sugar can result in a process known as glycation, which at a molecular level can damage collagen in skin, cartilage, and ligaments, making them lose their elasticity.

K is for vitamin K

Getting enough vitamin K could prevent the appearance of thread veins. Though small amounts exist naturally in the gut, it is best to boost intake with dietary sources such as green leafy vegetables like broccoli and spinach.

L is for laughter

When we laugh we take in more oxygen, which temporarily boosts blood pressure and heart rate. This then causes the capillaries close to the skin's surface to dilate. These capillaries become filled with blood, which then feeds the skin with an increased supply of oxygen and nutrients, making it appear healthier.

M is for making love

According to research carried out at the Royal Edinburgh Hospital, people who make love three times a week look between four and seven years younger. This is because sex is an aerobic form of exercise which promotes skin renewal. Vigorous action during sex means higher levels of oxygen are being pumped around the body, bringing blood flow and nutrients to the skin's surface.

N is for nuts

Nuts are high in essential fatty acids which help to replenish collagen, naturally moisturise and promote skin firmness. Nuts also contain anti-inflammatory properties, which helps to ensure that the skin stays smooth and unpimpled. Particularly effective are hazel nuts and Brazil nuts.

O is for oats

Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.

P is for parabens

Many chemicals found in cosmetic and personal hygiene products can have a detrimental effect on the skin. Among these known irritants are a group of chemicals called parabens. Prefixed by methyl, propyl, butyl and ethyl, they act as a preservative to prolong shelf life and inhibit microbial growth. However, they are also toxic substances and can cause allergic skin reactions. Most products will list parabens in the ingredients.

Q is for Q10Co-enzyme

Q10 is a powerful antioxidant and energy nutrient found in every cell in the body, in particular the heart and liver. It acts as a catalyst, sparking the manufacture of energy molecules in each cell. It is also important for maintaining healthy skin. As we get older, levels of Q10 in the skin are below optimum, resulting in lesser ability to produce collagen and other important skin molecules. Aim for a daily dose of 30-100mg and look out for skin creams that contain Q10.

R is for radiation

Radiation from cellphones could trigger skin allergies, according to Japanese research. The scientists believe cellphone radiation can "excite" antigens - substances which cause allergies.

S is for stress

Cutting down on stress could result in fewer skin problems for adults. When a person is under stress, the adrenal gland is stimulated to produce sebum, the oily substance that keeps the skin moisturised. Excess sebum then meets with pollution or chemicals on the surface of the skin, causing it to clog the pores. Once a pore becomes blocked, it can then become infected.

T is for towels

Eczema itself is not infectious, but sufferers carry a bug on their skin which can cause impetigo in non-sufferers. If you are an eczema sufferer, use separate soft cotton towels to avoid spreading.

U is for the body to produce vitamin D.

Vitamin D promotes the absorption of calcium and phosphate from food, and is essential in the formation of bones and teeth.

V is for vitamin A

This vitamin is essential for replenishing skin cells. It is best taken by eating vegetables that contain a large amount of beta carotene, which is turned into vitamin A by the liver. Beta carotene is an important antioxidant, which is vital for skin health. Beta carotene-rich vegetables include green leafy varieties such as broccoli, carrots and dried apricots.

W is for workout

Just as exercise is important for general fitness, the muscles of the face also need a workout. Doing facial exercises can prevent the skin from sagging, especially around the jaw line. Exercises can include grimacing, opening the mouth wide and closing it again and raising and relaxing the eyebrows.

X is for xerosis

Xerosis is the medical term for dry skin, which can leave the skin red and itchy as well as looking cracked. Dry skin is more common in people with an underactive thyroid, and its incidence increases with age. Use specialist soaps as well as bath oils. Apply an emollient after bathing and when itchy.

Y is for yoghurt

Eating probiotic yoghurt will help maintain the population of so-called gut-friendly bacteria that live in the digestive tract.Fungal and inflammatory skin conditions such as dandruff, acne, candida yeast syndrome, certain types of eczema, nail infections and even athlete's foot are some of the problems that can arise when pathogenic bacteria and fungi gain power in the gastrointestinal tract.

Z is for zinc

This is vital for the growth and repair of the skin and for a fresher complexion. This mineral also plays an essential role in healing as well as preventing stretch marks and scars. Deficiency can be spotted when skin becomes excessively dry, oily, heals slowly or is prone to infections.Foods rich in zinc include red meat, oysters and nuts. Alternatively, you can take a zinc supplement every day. The recommended daily allowance is 15mg.

This article was originally published on page 13

of The Daily News on July 27, 2006

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posted by Cheryl Levesque @ 4:38 PM