Key Principles for Glowing Skin:
- Hydration: Drink plenty of water throughout the day.Aim for 2-3 litres)
- Antioxidants: Focus on colourful fruits and vegetables rich in vitamins and antioxidants.
- Healthy Fats: Include sources of omega-3 fatty acids for skin elasticity and hydration.
- Limit Processed Foods: Reduce intake of sugary, processed, and fried foods.
- Gut Health: Incorporate probiotic-rich foods for a healthy gut-skin connection.
Supplement Suggestions
- Vitamin C: Supports collagen production and protects against sun damage. (1000mg)
- Vitamin D: Important for skin cell growth and repair. (1000-2000 IU)
- Omega-3 Fatty Acids: Reduces inflammation and promotes skin hydration. (1000mg)
- Probiotics: Support gut health, which can positively impact skin.
Tips and Tricks:
- Sun Protection: Wear chemical free sunscreen daily at prime sun times.
- Gentle Cleansing: Avoid harsh soaps that can strip your skin of natural oils. Opt for natural.
- Moisturise: Keep your skin hydrated with a moisturiser suitable for your skin type.morning and night
- Sleep: Aim for 7-9 hours of quality sleep per night for skin repair.
- Manage Stress: Practice stress-reducing activities like yoga or meditation.
7-Day Food Plan:
Day 1:
- Breakfast: Oatmeal with berries and walnuts.
- Lunch: Salad with grilled chicken or chickpeas, avocado, and mixed greens.
- Dinner: Baked salmon with roasted asparagus and sweet potatoes.
- Snacks: Orange, handful of almonds.
Day 2:
- Breakfast: Smoothie with spinach, banana, and almond milk.
- Lunch: Lentil soup with whole-grain bread.
- Dinner: Chicken stir-fry with broccoli, peppers, and rice.
- Snacks: Apple slices with almond butter.
Day 3:
- Breakfast: Greek yogurt with chia seeds and berries.
- Lunch: Tuna salad (made with avocado instead of mayo) on whole-grain crackers.
- Dinner: Vegetarian chili with avocado and a dollop of Greek yogurt.
- Snacks: Carrots with hummus.
Day 4:
- Breakfast: Scrambled eggs with spinach and tomatoes.
- Lunch: Quinoa salad with cucumber, tomatoes, and feta cheese.
- Dinner: Baked cod with roasted Brussels sprouts and quinoa.
- Snacks: Pear, handful of cashews.
Day 5:
- Breakfast: Whole-grain toast with avocado and a sprinkle of red pepper flakes.
- Lunch: Leftover baked cod and roasted vegetables.
- Dinner: Chicken and vegetable skewers with a side salad.
- Snacks: Grapes, pumpkin seeds.
Day 6:
- Breakfast: Smoothie with berries, spinach, and protein powder.
- Lunch: Salad with grilled shrimp, avocado, and mixed greens.
- Dinner: Homemade pizza with cauliflower crust, vegetables, and low-fat cheese.
- Snacks: Edamame.
Day 7:
- Breakfast: Pancakes made with protein powder and topped with berries.
- Lunch: Leftover homemade pizza.
- Dinner: Salmon with a large mixed green salad.
- Snacks: Kiwi, walnuts.
Bulk Food List:
- Fruits: Berries (blueberries, strawberries, raspberries), oranges, apples, pears, grapes, kiwi, avocado, banana.
- Vegetables: Spinach, kale, mixed greens, broccoli, asparagus, sweet potatoes, tomatoes, cucumbers, peppers, carrots, Brussels sprouts, onions, garlic.
- Protein: Salmon, cod, chicken, tuna, eggs, Greek yogurt, chickpeas, lentils, edamame, protein powder.
- Grains: Oatmeal, quinoa, whole-grain bread, brown rice, whole-wheat flour.
- Nuts and Seeds: Almonds, walnuts, cashews, pumpkin seeds, chia seeds.
- Healthy Fats: Avocado, olive oil, omega-3 supplements.
- Dairy/Dairy Alternatives: Almond milk, Greek yogurt.
Now the REAL MAGIC
EXERCISE
Benefits of Exercise on the Skin:
- Improved Blood Circulation:
- Exercise increases heart rate and blood flow, delivering essential oxygen and nutrients to skin cells.
- This enhanced circulation promotes cell regeneration and repair, contributing to a healthy, glowing complexion.
- It also aids in the removal of toxins from the skin.
- Enhanced Oxygen and Nutrient Delivery:
- Increased blood flow during exercise ensures a greater supply of oxygen and nutrients, such as vitamins and antioxidants, to the skin.
- These nutrients support skin health, repair damage, and maintain a youthful appearance.
- Detoxification Through Sweating:
- Sweating opens up pores, allowing the body to eliminate dirt, oil, and impurities.
- This process helps prevent clogged pores and acne.
- Sweating also helps remove toxins accumulated from environmental exposure and diet.
- Stress Reduction:
- Exercise reduces stress levels, which can positively impact skin conditions like acne, eczema, and psoriasis.
- Stress can trigger hormonal imbalances that exacerbate skin problems.
Link Between Exercise and the Endocrine System:
- Hormonal Balance:
- Exercise influences the release of various hormones, including:
- Growth hormone: Promotes cell growth and repair, including skin cells.
- Cortisol: While excessive cortisol can be detrimental, moderate levels during exercise can improve energy utilization.
- Insulin: Exercise improves insulin sensitivity, which can positively impact skin health.
- Endorphins: Exercise releases endorphins, which reduce stress and improve mood, indirectly benefiting the skin.
- Exercise influences the release of various hormones, including:
- Impact on Skin Health Through Hormones:
- Hormones play a crucial role in skin function, including collagen production, hydration, and wound healing.
- Exercise helps regulate these hormones, contributing to healthy skin.
- Hormonal balance is very important for skin health. For example, fluctuations of hormones can cause acne. Exercise helps to stabilize these fluctuations.
- Regulation of Inflammation:
- Exercise helps to regulate inflammatory responses in the body. Since many skin issues are caused by inflammation, this regulation is very important.SIMPLY PUT…….
…Exercise promotes healthy skin by improving circulation, delivering nutrients, detoxifying, and regulating hormones.
3 Ingredient Natural
Face Pack 1: Turmeric, Yogurt, and Honey
Ingredients:
1 teaspoon turmeric powder
2 tablespoons plain yogurt (full fat or Greek yogurt works best)
1 teaspoon raw honey
Instructions:
In a small bowl, mix all the ingredients together until you form a smooth paste.
Apply the paste evenly to your clean face and neck, avoiding the eye area.
Leave it on for 15-20 minutes.
Rinse off with lukewarm water and gently pat your skin dry.
Benefits:
Turmeric: Known for its anti-inflammatory and antioxidant properties, it can brighten skin, reduce acne scars, and give a natural glow.
Yogurt: Contains lactic acid, which gently exfoliates the skin, helps to even out skin tone, and moisturises.
Honey: A natural humectant that draws moisture to the skin, it also has antibacterial properties and can soothe the skin.
Face Pack 2: Banana, Honey, and Lemon Juice
Ingredients:
½ ripe banana, mashed
1 tablespoon raw honey
½ teaspoon fresh lemon juice
Instructions:
Mash the banana in a small bowl until it’s smooth and lump-free.
Add the honey and lemon juice to the mashed banana and mix well.
Apply the mixture evenly to your clean face and neck, avoiding the eye area.
Leave it on for 15-20 minutes.
Rinse off with lukewarm water and gently pat your skin dry.
Benefits:
Banana: Rich in vitamins and antioxidants, it helps to moisturise the skin, improve elasticity, and give it a healthy glow.
Honey: As mentioned before, it’s a natural moisturizer and has antibacterial properties.
Lemon Juice: A natural source of Vitamin C, it can help to brighten the skin, reduce dark spots, and act as a gentle astringent. Be cautious with lemon juice if you have sensitive skin, as it can be irritating. You can start with a smaller amount or skip it if needed.
Important Notes:
Always do a patch test on a small area of your skin
DM for a more tailored plan
Maria
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