Products For Healthy Facial Skin: Rashes And How To Deal With Them

The condition of the skin of the face is one of the important points in assessing the overall health of a person. It can reflect problems in the work of various body systems: digestive, excretory, cardiovascular, lymphatic, endocrine.

What manifestations on the skin of the face are not the norm?

When skin problems appear, the first thing we think about is going to a beautician. Nutritionology, on the other hand, proposes to solve problems differently: find the cause within the body and eliminate it using a holistic, integrative approach. Let's determine what changes on the skin of the face indicate health problems:

• The appearance of early wrinkles.
• Eruptions in various areas: cheeks, temples, forehead, chin, nose.
• Black dots.
• "Wen" or white rashes, milia, "millet".
• Dryness of the skin, peeling, feeling of tightness.
• Excessive production of sebum, oily skin.
• Unhealthy complexion: pale, yellowish, dull.
• Circles and bags under the eyes.
• The growth of warts, papillomas and the appearance of pigment spots of red dots, spider veins.
• Excessive facial hair.

Are rashes a signal of a malfunction of the internal organs?

We mentioned above that the skin reflects the internal state of the body. What organs are involved in maintaining skin health?

1. The gallbladder is responsible for the absorption of fats and fat-soluble vitamins necessary for hydrated skin. Provides binding and elimination of toxins, promotes normal intestinal motility.

   Bile stasis can be called an epidemic of the 21st century. It occurs as a result of carbohydrate nutrition, a lack of fat in the diet, a sedentary lifestyle, and insufficient consumption of ordinary drinking water.

   Failure of the gallbladder leads to a violation of lipid metabolism - this is manifested by dry skin, the formation of wrinkles and the appearance of "wen".

    

2. Stomach - with normal acidity of gastric juice, adequate absorption of protein and its breakdown to amino acids, as well as the neutralization of bacteria and microbes, occurs.

   Hydrochloric acid of gastric juice activates the production of the enzyme pepsin, which breaks down protein. Amino acids from protein products are the building blocks of any cells in our body, and skin is no exception. In addition, hydrochloric acid stimulates the production of the hormone gastrin - it activates gastric motility, pancreatic secretion, and bile flow.

   With low acidity, the level of total protein in the body goes into deficit, and favorable conditions are created in the intestines for the reproduction of bacteria that produce toxins - bacterial overgrowth syndrome.

   Failure of the stomach is manifested by a decrease in the level of total protein in the blood, a decrease in collagen synthesis and, as a result, early skin aging.

1. The pancreas produces the enzymes necessary for the absorption of nutrients, insulin and is responsible for the balance of glucose in the blood.

   With chronically high levels of insulin in the blood due to unbalanced and frequent nutrition, insulin resistance of cells occurs. On the skin, this is manifested by the growth of warts, papillomas, and increased hair growth.

    

2. Intestine - responsible for the absorption of nutrients from food, maintains adequate immune function, providing anti-inflammatory activity. The microbiota is involved in these processes, it is responsible for the metabolic processes in the body.

   "Good" bacteria inactivate enzymes, hormones, toxins, decompose bile acids, neutralize allergens, form lactic acid, which helps digestion, promote the absorption of vitamins D and B12, calcium and iron in the intestine, and also synthesize vitamins B1, B2, B3, B5 , B6, B9, B12, K, C, biotin.

   If suddenly there is an imbalance of microorganisms in the direction of opportunistic flora, the above functions are violated and the toxic load on the detoxification organs increases, since in the course of its life the opportunistic flora releases endotoxins into the blood.

   In addition, constipation increases the toxic load. Metabolic products that are not removed from the body in time, again enter the bloodstream from the intestines, and poison the body. On the skin, this is manifested by rashes.

3. Detoxification organs - liver, kidneys, lungs, skin, gallbladder - help to eliminate toxins from the body. The skin not only protects us from the ingress of harmful substances from the outside, but also participates in the excretion of waste products of the body (urea, creatinine, ammonia, carbohydrates, hormones, enzymes, vitamins and trace elements), toxic substances and drugs (NSAIDs, antibiotics, heavy metals) .

   The main organ of detoxification is the liver, but under conditions of increased stress, the skin turns on - rashes appear on it. It is noticed that in violation of kidney function, the excretory function of the skin increases dramatically. This is one of the proofs that all organs and systems in our body are interconnected.

4. Organs of the reproductive system - changes in the levels of sex hormones are reflected in the condition of the skin. Hormones affect the rate of sebum secretion. For example, increased levels of androgens, such as testosterone and dihydrotestosterone, stimulate sebum secretion, while estrogens usually suppress its secretion.

   Thus, the pores become enlarged, black dots appear.

    

5. "Tired" adrenal glands signal their condition as follows: dark circles appear under the eyes.

A holistic, integrative approach captures all areas of everyday life. What lifestyle factors affect the appearance of the skin?

• Sleeping mode.
• The mode of physical activity and the level of physical activity.
• stress level.
• Having bad habits.
• The status of vitamins and microelements.
• Diet.
• Drinking mode.
• Taking medications.
• Skin care.

Let's look at the above indicators in more detail.

The impact of lifestyle on skin condition: sleep, sports, stress and bad habits

What skin problems can a good sleep routine help solve?

1. Prevention of early aging.

2. Fight pigmentation.

3. UV protection.

It's no secret that quality sleep is one of the main aspects of a healthy body. A healthy body means healthy and beautiful skin. Sleep hygiene includes:

• Going to bed between 21:00-23:00 in order to start the production of melatonin.
• Sleep in total darkness. Dark black-out curtains and a sleep mask will come to the rescue.
• Limit caffeinated drinks after 4:00 pm.
• The last meal should be light and no later than 19:00.
• An hour before bedtime, you need to switch gadgets to night mode, start getting ready for bed - chatting with family members or friends, reading a book, taking a bath, meditation and other relaxation methods.

At the skin level, melatonin has an antioxidant effect: it is able to control the expression of certain genes, as well as the activity of antioxidant enzymes - Cu / Zn-superoxide dismutase, Mn-superoxide dismutase, catalase and glutathione peroxidase. This suggests that the hormone melatonin is not only a powerful antioxidant, but also activates the internal enzymatic defense system against oxidative stress, the culprit of early skin aging.

To date, it has been established that melatonin is a highly effective hormone that slows down skin aging by increasing survival and reducing apoptosis (programmed cell death) of keratinocytes, fibroblasts and leukocytes, by reducing the level of free radicals and suppressing apoptotic proteins and lipid peroxidation products.

Prevention of early aging is far from the only positive effect of melatonin. It plays an important role in controlling skin pigmentation. Thus, this hormone is able to suppress de novo tyrosinase induction, melanogenesis (formation of melanocytes) and their proliferation.

Because of its good antioxidant properties, melatonin may act as a protective agent against skin damage from UV radiation. Thus, clinical data have shown that the hormone is able to prevent damage caused by sunlight directly at the site of UV exposure.

Movement helps to activate the flow of lymph and blood through the vessels, increasing the speed of metabolic processes, removing toxins and saturating cells with oxygen.

Ideal formula: 10,000 steps + 30 minutes of adequate (non-debilitating) exercise per day.

The stress hormone cortisol is synthesized in the adrenal glands. If the adrenal glands are healthy, they produce the right amount of steroid hormones. However, too frequent presence of physical, emotional, psychological stress in life or the harmful effects of the external environment causes a violation of their function.

Elevated levels of cortisol in the blood have a damaging effect on the lining of the gastrointestinal tract.

It's no secret that nicotine and alcohol are substances harmful to the body.

Alcohol has a high ability to be absorbed by the biological tissues of the body, therefore, when ingested, it spreads through the bloodstream through all internal systems, causing them “damage”.

Thus, alcoholic beverages have a destructive effect on many organs: the brain, heart and blood vessels, reproductive organs, liver and, of course, the organs of the gastrointestinal tract.

But before entering the liver detoxification system, alcohol passes through the gastrointestinal tract and violates the integrity of the mucous membranes, increasing the permeability of their walls: it is absorbed in the stomach, passes into the intestines and begins to have a destructive effect on the microflora. We have already spoken about the mechanism of the production of endotoxins by opportunistic flora and the increased load on the detoxification system.

Another of the many negative effects is a violation of glucose metabolism and a decrease in the production of digestive enzymes by the pancreas. We have already figured out the importance of the health of the gastrointestinal tract: with a constantly high level of glucose in the blood, early skin aging is activated and chronic inflammation of the body is maintained.

Violation of glucose metabolism occurs due to the depletion of thiamine (vitamin B1). This is far from the only vitamin that falls into deficiency as a result of alcohol intoxication. According to studies, people who abuse alcohol have a deficiency (wasting):

• glutathione;
• neurotransmitters;
• water-soluble B vitamins;
• fat-soluble vitamins: A, D, E, K - since alcohol prevents the absorption of fats;
• trace elements - zinc, magnesium, sodium, calcium.

We have already said that the production of collagen proceeds with the participation of vitamins, enzymes and antioxidants - while nicotine depletes the reserves of vitamins A, E, C, B6, B9, B12. In the body of a smoking person, there is an increased formation of free radicals, an increased level of inflammatory C-reactive protein - there is an accelerated aging of the skin and the body as a whole.

Consequences of malnutrition. How does nutrition determine facial skin type? Is it possible to get rid of blackheads and cure acne with nutrition?

Particular attention should be paid to:

1. fat-soluble vitamins: A, D, E, K;

2. water-soluble B vitamins;

3. vitamin C;

4. trace elements - iron, zinc, copper.

Products for a youthful face should contain protein, fats, vitamins, trace elements and antioxidants. In order to provide the body with all the useful substances, it is necessary to follow the principles of good nutrition.

Nutrition affects the health of the gastrointestinal tract, and its condition is reflected through the condition of the skin. For healthy and youthful skin, it is not enough to add certain types of foods to the diet, you need to balance the elements in the plate on a daily basis:

• 50% - fiber and antioxidants (vegetables, herbs, fruits, berries, nuts) - are needed to support detox and fight free radicals that lead to aging.
• 25% - protein (vegetable / animal) - collagen, which provides support for youthfulness and elasticity of the skin.
• 15-20% - complex carbohydrates - are needed to balance blood sugar levels.
• 5-10% - fats (vegetable / animal) - phospholipids, maintain the protective barrier of the skin, are responsible for its hydration.

Meals are better to organize at a certain time.

Diet is an important element in healthy digestion. If you consume foods at the same time, then the digestive organs better adapt to the next meal and the appetite will appear at the usual hours. The activity of the digestive glands will be more active, and the digestive power of the juices will be higher - so the absorption of nutrients, vitamins and trace elements from food will be better.

Ideal formula: between dinner and breakfast should be 12-14 hours, and breaks between main meals should be up to 4 hours. Thus, you will get 3 main meals.

In order to make the skin supple and radiant, the emphasis in nutrition should be on:

• anti-inflammatory foods;
• foods rich in antioxidants;
• whole foods;
• fermented foods;
• fiber sources;
• high-quality sources of collagen from animal and vegetable proteins;
• sources of complex carbohydrates - whole grains;
• quality sources of animal and vegetable fats.

Top 20 Products for Healthy Skin

1. Fish collagen.

   It is a source of type I collagen, which is the most abundant collagen in the human body. Type I is remarkable in that its action is aimed at supporting the health of the skin, connective tissues and bones.

   Fish collagen peptides have specific amino acid compositions with a high concentration of glycine, hydroxyproline and proline. To create additives, those parts that we do not use in food are used - scales, skin, bones and fins of freshwater or sea fish.

   The bioavailability of fish collagen is 1.5 times greater than that of bovine or pork collagen. It has a lower molecular weight and size, so it is easier to absorb through the intestinal barrier into the bloodstream and further transport throughout the body.

   When fish collagen enters the body, the peptides are not completely digested to free amino acids, they stimulate the synthesis of collagen through the activation and growth of cells in the skin, joints and bones.

2. Bone broth.

   An excellent and budget-friendly anti-aging skin product is a source of collagen that you can prepare yourself at home. Collagen helps form connective tissues, giving skin smoothness, elasticity and a youthful appearance. In fact, studies have shown that higher collagen intake is associated with improved skin barrier function, increased hydration, and reduced signs of aging, including the appearance of early wrinkles and “sagging”—loss of elasticity.

   Fish, chicken, and beef broth contains amino acids such as glycine, arginine, and proline; vitamins and minerals; electrolytes; and even antioxidants like glucosamine.

   The protein content in one glass of long-cooked broth (from 8 hours) reaches 10 grams. It also contains L-glutamine, which heals the walls of the gastrointestinal tract. We know that a healthy gut means healthy skin. When the mucous membrane of the digestive organs is intact, healthy, it can absorb the amino acids, lipids, vitamins and microelements necessary for healthy skin.

3. Fish.

   Herring, sardines, mackerel, salmon, anchovies, chum salmon, salmon, pollock, pike, pink salmon, perch, smelt, tuna, cod, wild trout are a source of high-quality protein and anti-inflammatory omega-3 fatty acids. A 1961 study in North Carolina of more than 1,000 teenagers found that people who consumed large amounts of fish had fewer acne symptoms (blackheads, papules, pustules, oily skin).

1. Seafood.

   Shrimps, mussels, oysters, scallops, squids are a source of protein and zinc, which has an antibacterial effect against Propionibacterium acnes, which causes acne.

2. Eggs.

   Egg yolk is a source of healthy fats and lecithin, which promotes proper gallbladder function and the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. Studies show that lecithin can lower total cholesterol by up to 42 percent and reduce "bad" cholesterol LDL by more than 56 percent after just two months of taking.

   In addition to eggs, lecithin can be found in the following foods: soybeans and sunflower seeds.

    

3. Tofu.

   Source of vegetable protein, antioxidants and macro- and microelements (especially calcium, selenium and manganese). Recent studies have shown that compounds found in tofu may be associated with lower blood sugar levels.

   For example, a study by the Department of Family Medicine at the National Taiwan University Hospital found that taking 100 milligrams of isoflavones daily lowered fasting blood sugar by 15% after just six months.

   Isoflavones can also help lower insulin levels. This can help fight insulin resistance and improve your body's ability to control blood sugar levels.

4. Melted ghee.

   When melted, harmful impurities, milk proteins, sugar and water are removed from the original product (butter), but vitamins A and E remain.

5. Beef liver.

   A source of a huge amount of vitamins, in particular - vitamin B7 (biotin). Its benefits include protecting the skin from acne, fungal infections, breakouts, and extreme dryness.

   Biotin regulates the expression of genes that are critical for metabolic functions. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into energy to support a healthy metabolism. It does this in several ways: it converts glucose from carbohydrates into "fuel", which is the body's preferred source of energy; helps the body use amino acids from proteins; activates fatty acids from fatty foods such as oils or animal fats.

6. Pumpkin seeds.

   Source of zinc. They contain an essential amino acid - tryptophan, which plays a role in the production of the following chemical compounds: serotonin, melatonin, niacin (vitamin B3). The latter, in turn, provides elasticity to the skin and gives it elasticity.

   In addition, seeds are healthy fats, a source of fiber and antioxidants. You can diversify the diet with the help of food: flax seeds, hemp, chia, sesame, cumin.

1. Brazil nuts.

   A source of selenium is an antioxidant. In general, all nuts are a good source of antioxidants, fiber, protein, and fat.

   This item can be expanded with several more useful products: almonds, cashews, pistachios, walnuts, pine nuts, macadamia, hazelnuts, pecans.

2. Onion.

   Shallots, leeks and other species are a source of sulfur compounds. It is involved in detoxification processes, is part of glutathione. Collagen synthesis also proceeds with the participation of this element.

3. Berries are red, blue and purple.

   Strawberries, cherries, grapes, raspberries, blackberries, elderberries, cranberries and other berries have such a bright color due to the high content of polyphenols that have an antioxidant effect. Such berries have a high ability to absorb free radicals that cause oxidative stress.

4. Citrus fruit.

   Source of antioxidants, essential oils, fiber and vitamin C.

   Vitamin C is a cofactor (auxiliary substance) of collagen synthesis. Therefore, you can safely add orange, grapefruit, lemon, lime, pomelo, kumquat, tangerine to the diet.

    

5. Avocado.

   A source of healthy fats, in particular oleic acid, is necessary for adequate gallbladder function, which is responsible for the absorption of fats and fat-soluble vitamins.

   Fats are the basis of cell membranes, with daily intake of healthy fats from food and their normal absorption, natural skin hydration is provided. In addition, avocados contain vitamins A and E - they have antioxidant protection and maintain the protective lipid layer of the skin.

6. Coconut products.

   Milk, cream, butter, shavings, flour, coconut water are healthy fats. Studies show that coconut products support the gut microbiota by destroying "bad" bacteria and opportunistic flora - fungi of the genus Candida. An imbalance in the Candida population, in addition to producing endotoxins and increasing the load on the detoxification organs, can reduce the acidity of the gastric juice, and therefore interfere with the absorption of protein from food. A decrease in total protein in the body leads to early aging.

   Coconut oil contains caprylic and lauric acids, which have anti-inflammatory effects both internally and externally.

   The American Heart Association recommends no more than 30 grams of coconut oil per day for men and 20 grams per day for women.

1. Spices.

   Turmeric, ginger, cloves, cinnamon, rosemary, parsley, thyme, oregano, cayenne pepper, black pepper, mint, basil and others contain flavonoids and support natural cell renewal. Spices are a great tool for reducing overall inflammation due to their high levels of antioxidant activity.

2. fermented foods.

   Кимчи, квашеная капуста, мисо, темпе, йогурт (в том числе и из растительного молока), кефир, комбуча – обеспечивают кишечник пробиотиками.

3. Нефильтрованный яблочный уксус.

   Обладает антикандидной активностью, повышает кислотность желудочного сока, снижает уровень сахара в крови и увеличивает чувствительность клеток к инсулину – в общем, налаживает работу желудочно-кишечного тракта. Помимо этого, сырой яблочный уксус – источник магния, фосфора, марганца.

4. Листовая зелень и овощи.

   Темная листовая зелень и овощи – отличный источник витаминов А, Е и С, а также других веществ, поддерживающих выработку коллагена, таких как цинк, медь и марганец. К слову, марганец увеличивает синтез протеогликанов (второе основное вещество в коже наряду с коллагеном).

   In addition to greens, this group includes: broccoli, Brussels sprouts, cabbage, celery, beets, asparagus and cauliflower, eggplant, carrots, pumpkin, tomatoes, bell peppers.

5. bitterness.

   The bitter taste of foods stimulates the production of bile, promoting the absorption of fats and fat-soluble vitamins. Artichoke, ginger, broccoli, kale, radish, arugula, bitter melon can be added to the diet.

We have dealt with useful products. What kind of food, on the contrary, is harmful to skin health?

Top 10 Foods Bad for Your Skin

1. Sources of refined carbohydrates.

   Refined products include snacks, crackers, cookies, pasta, industrial baked goods, cakes - preservatives, dyes and other chemical compounds in the composition of such products have a damaging effect on collagen molecules, thereby reducing skin elasticity.

   In addition, a diet with an emphasis on a group of simple carbohydrates, refined foods increases the production of sebum. Such food causes sharp rises in blood glucose, after which there is an active production of the hormone insulin by the pancreas. Chronic "jumps" and high levels of glucose, insulin in the blood contribute to the production of the hormone testosterone, which activates the production of sebum. On the skin, this is manifested by black dots, increased fat content, enlarged clogged pores, comedones.

1. Sources of trans fats.

   Industrial, artificial fats are created by adding hydrogen to liquid vegetable oils in order to make them more solid. This group of fats depletes the "good" HDL cholesterol and raises the "bad" LDL cholesterol. According to studies, this change in lipid metabolism leads to increased production of sebum.

   Manufacturers often list them in products as follows: margarine, hydrogenated oil, hydrogenated fat, vegetable fat, cooking oil, cooking oil. They can be found in industrial baked goods, confectionery, fast food, chips, popcorn, ice cream, fast food.

2. French fries and fast food.

   Deep-fried potatoes and other foods have high AGEs - the formation of advanced glycation end products - one of the processes that underlie early cell aging. Collagen types 1 and 4 undergo glycation to a greater extent. The accumulation of such products leads to the uncontrolled synthesis of pro-inflammatory cells, that is, increases the level of inflammation and oxidative stress in the body.

   Sources of AGEs include fried foods.

   Tip: it is better not to fry the eggs, but to boil them. Meat, fish, vegetables - bake or stew.

3. Carbonated drinks, industrial juices.

   The sugar contained in sweet drinks has a destructive effect on collagen - in the process of its processing, glycation end products (glycotoxins) are formed that damage collagen proteins. The skin and connective tissues lose their elasticity, become flabby and wrinkled.

   Remember that sugar in food is not food for you, but for opportunistic intestinal flora, including Candida fungi. In the course of their life activity, they produce endotoxins, which increases the level of stress on the detoxification organs, including the skin - so inflammatory rashes can appear on the face and back.

   By the way, one standard can of Coca-Cola contains about 7 teaspoons of sugar. And "diet" Coca-Cola without sugar contains a synthetic sugar substitute - acesulfame potassium.

4. Products with artificial sugar substitutes.

   Acesulfame potassium, aspartame, sucralose, saccharin have a lot of negative effects on health, including provoke an imbalance in the intestinal microbiota, increase the load on the detoxification organs.

   Synthetic sugar substitutes can be found in quick breakfasts, chewing gum, zero-calorie foods and drinks, and sauces.

5. Semi-finished products.

   Hot dogs, sausages are sources of nitrates that increase the level of inflammation in the body.

    

6. Lactose.

   Dairy products hold the record for insulin release. Above, we have already described the mechanism for the appearance of black dots and enlarged pores due to jumps in glucose and insulin. Try eliminating dairy products for 3 weeks and keep track of your skin condition.

7. Excess gluten.

   Gluten is another product of inflammation found in wheat, semolina, couscous, bulgur, spelled, ptitim, and barley.

   Translated from Latin, it means “glue”, it is a complex protein that “sticks together” grains of flour in the manufacture of bakery products. But this "stickiness" greatly interferes with the normal functioning of the intestines. The immune system reacts to this protein by triggering inflammatory responses. These inflammatory cytokines cause damage to any tissue in the body, and the gut is no exception. All this leads to a condition known to you as “leaky gut syndrome” and its consequences for other organs of the gastrointestinal tract: liver damage, inflammation of the pancreas and stomach.

1. Excess caffeine.

   Good coffee (from high-quality grains, without added sugar and syrups, with vegetable milk or without it at all) is a source of antioxidants, has a choleretic effect. But everything is good in moderation. Drinking more than 2 cups of coffee per day "acidifies" the body, creating a favorable environment for the development of opportunistic flora in the intestines.

2. Alcohol.

   We wrote about its negative effects above.

Drinking regime: Top - 15 drinks for healthy skin

1. Water.

   Use the formula of 30 ml per 1 kg of ideal weight to maintain the homeostasis of the internal environment of the body.

2. Green herbal tea.

   The catechins in various types of tea are polyphenols that have strong antioxidant effects. Specific flavonoids found in green tea include the following monomers (catechins): epicatechin, epigallocatechin, gallocatechin, and other derivatives thereof.

3. Matcha.

   Another drink is a source of antioxidants.

    

4. Grape juice concentrate or non-alcoholic wine.

   Resveratrol, contained in red grapes, is a powerful antioxidant that stimulates the synthesis of proteins responsible for regulating the aging process and neutralizing oxidative stress. It blocks the enzyme that destroys hyaluronic acid - hyaluronidase.

5. Hibiscus tea.

   The red flowers of this plant contain anthocyanins, which have an antioxidant effect.

6. Jasmine tea.

   Antioxidants such as catechins and EGCG are known to promote a healthy response to inflammation, maintain normal blood cholesterol levels, and help protect skin from free radical damage.

7. Cocoa.

   The benefit of this drink is that the theobromine, polyphenols (such as flavonoids and phenylethylamine) and minerals (manganese, magnesium, phosphorus, potassium) contained in cocoa help reduce oxidative stress. In addition, cocoa polyphenols "modulate" the intestinal microbiota.

1. Herbal infusions with a bitter taste.

   Above we said that the bitter taste stimulates bile secretion. 15 minutes before a meal, you can drink a herbal infusion of dandelion, cetraria (Icelandic moss), wormwood, calendula, thistle, gentian, trefoil.

2. Rosehip decoction.

   Rose hips are champions in the content of vitamin C. It is important to follow certain rules in order to get the vitamin to the fullest: infuse the fruits in glassware, when in contact with metal, vitamin C oxidizes and loses its benefits.

3. Infusion of currant leaves.

   Blackcurrant leaves have an activating effect on the lymphatic system, which is responsible for removing toxins and metabolic products. It's important to keep moving!

4. Nettle infusion.

   Natural concentrate of vitamins, macro- and microelements. Controls blood sugar levels, has an antibacterial effect and speeds up metabolism.

   Useful substances have already been created by nature, you just need to be able to use them and look at the shelves with carbonated drinks less often.

    

5. rosemary water.

   Rosemary is an antioxidant with antiseptic properties. The leaves of this plant contain alkaloids, ursolic acid, essential oil. It has a choleretic and antihepatotoxic effect.

6. Water with lemon or lime.

   If you drink such a drink 15 minutes before a meal, you can naturally raise the level of acidity of gastric juice. Lemon and lime are sources of vitamin C - we talked about its functions above. Moreover, a study published in the journal Food Chemistry shows that citrus juices have an anti-aging effect due to their antioxidant activity and ability to prevent premature aging caused by oxidative stress.

7. Chicory.

   An alternative to coffee, it has an antioxidant and choleretic effect.

8. Garlic water.

   Garlic is a source of quercetin, a powerful antioxidant and anti-inflammatory compound that can fight oxidative stress. Along with other antioxidants and compounds found in garlic, it may slow down the aging process and support healthy blood cholesterol levels.

An example of a balanced menu for 1 day to maintain skin beauty

Egg, zucchini and chickpea flour fritters + cucumber, tomato, arugula, pine nuts, hemp seeds and olive oil salad.

1 hour after breakfast, you can drink coffee - Americano with the addition of ghee or cappuccino with coconut milk.

Lentil soup in bone broth + any kind of fish with green beans and broccoli.

1 hour after dinner, you can drink herbal tea.

There are a whole host of options here:

• Fruit and vegetable smoothie with flax seeds: water, banana, kiwi, spinach, celery, lime, flax seeds. Feel free to experiment with parts!
• Coconut yogurt with berries.
• Baked fruits (apples, peaches) with nuts.

Stuffed peppers with herbs, chicken breast and mushrooms. The filling can be modified for every taste: brown rice, cabbage, red meat, turkey, millet, buckwheat, quail eggs, tuna, pumpkin.

In order to prevent skin aging and maintain natural collagen synthesis, it is not enough to take care of yourself from the outside - remember this, use the knowledge from this article and be healthy!